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Published on July 2, 2021

What Is the Best Time to Take Your Vitamins?

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What Is the Best Time to Take Your Vitamins?

While some people choose to take their vitamins after waking up, others may take them at various points later during the day or with meals. If you have been taking vitamins for a while or are looking to start taking them, you may be wondering what the best time of day is to do so. It is time to finally get the answer to the question: when is the best time to take your vitamins?

The truth is, it depends on which vitamin you are taking. While some vitamins are best taken in the morning, others are better absorbed if taken with meals or certain food items. In this article, I will look into when it is best to take some of the most common vitamins.

For Water-Soluble Vitamins

If you are taking Vitamin C or any of the eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), or B12 (cobalamin)—your vitamin is what is known as “water soluble.”[1] These vitamins are absorbed in water, meaning that you do not need to take them with food to be absorbed. Therefore, any time is a good time to take these vitamins!

One of the nice things about these vitamins is that your body stores what it needs and excretes the rest through your urine. This means that there is no benefit to taking more than the recommended dose of these vitamins, so stick to the label recommendations.

If you are specifically taking Vitamin C, something to consider is that it may cause gastrointestinal symptoms. This is because it increases the acidity in your stomach. Although you can take Vitamin C supplements at any time of the day, research shows that taking Vitamin C supplements with food may help to decrease unwanted gastrointestinal side effects.[2]

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For Fat-Soluble Vitamins

In contrast to the water-soluble vitamins discussed above, vitamins A, D, E, and K are fat-soluble. This means that rather than being absorbed in water, these vitamins are absorbed in fat.

1. Vitamin A

Vitamin A deficiency is rare, but if you are taking a Vitamin A supplement, it is important to take it with a fat-containing meal to promote absorption.

2. Vitamin D

Many adults take Vitamin D supplements as Vitamin D is not found naturally in many foods, and many of us are spending less time in the sun, which is how our bodies synthesize Vitamin D. Vitamin D is important for bone health and immune function. A study published in the Journal of the Academy of Nutrition and Dietetics found that Vitamin D absorption was about 30% greater in those who took the supplement with a fat-containing meal.[3]

If you are looking for the best Vitamin D supplement, you can check out this article where we rank the top 10 Vitamin D supplements to help you choose which is best for you.

3. Vitamin E

Vitamin E

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is found in many foods, however, certain groups of people including those with Crohn’s disease and short bowel syndrome may need to take a Vitamin E supplement to prevent deficiency. It is typically recommended that these supplements are taken with a meal. However, a study published in The American Journal of Clinical Nutrition found that Vitamin E may not need to be taken with a meal, so long as you eat enough fat at subsequent meals.[4]

4. Vitamin K

Vitamin K is another nutrient that is typically found in the diet, so deficiency is rare. If you are taking a Vitamin K supplement, it is recommended that you do so with a fat-containing meal.

Something to note about fat-soluble vitamins is that, unlike water-soluble vitamins, they are not simply excreted if your body has enough stored. This means that it is more likely to develop toxicity of these nutrients. Therefore, it is imperative that you stick to the recommended dosage of these vitamins and follow up with your doctor while taking these supplements.

Multivitamins

Multivitamins are extremely popular, as they contain a mix of vitamins and minerals. They are more convenient than taking various vitamins and minerals separately and can be less expensive. They also come in pill and gummy form and are easily found in most grocery stores or pharmacies.

Because multivitamins contain both fat-soluble and water-soluble supplements, it is typically recommended that you take them with a fat-containing meal to promote optimal nutrient absorption.[5]

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Prenatal Vitamins

During pregnancy, your body needs a sufficient amount of iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C.[6] Doctors commonly prescribe prenatal vitamins to help women who are pregnant to meet their daily needs of these nutrients.

While some of these nutrients can be taken at any time of the day, iron is a bit more particular. Your body absorbs iron best on an empty stomach, so it is best to take any vitamin containing iron, such as a prenatal vitamin, early in the morning.

Iron also has a few food interactions to keep in mind. It does not absorb correctly if you have recently eaten dairy but absorbs better if taken with Vitamin C. Having a beverage that contains Vitamin C, such as orange juice, first thing in the morning to wash down your prenatal vitamin may help to improve absorption.

Calcium and Fiber

While not a vitamin, calcium is a commonly taken supplement. Many of us do not drink milk or eat dairy products, so it is important to get our calcium elsewhere. Calcium is incredibly important for bone health, so a supplement may be indicated if you are not getting enough calcium in your diet.

As mentioned above, calcium can interfere with iron absorption. It can also interfere with the absorption of zinc and magnesium.[7] If you are taking a calcium supplement, be sure to take it at a different time than zinc, magnesium, or iron supplements.

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Fiber is also a supplement that is commonly taken to help with gastrointestinal regularity. Fiber is a nutrient that may also interfere with the absorption of other nutrients. This means that if you are taking a fiber supplement, you will likely want to do so apart from other supplements. The Washington Post recommends that you take your fiber supplement before bed if you are not taking any other supplements at that time.[8]

In Conclusion

The best time to take your vitamin supplement truly depends on which vitamin you are taking. Unless you are taking a fat-soluble vitamin, it may be best to take your supplement first thing in the morning. However, if you are taking Vitamin A, D, E, or K, it may be beneficial to wait a bit and take these vitamin supplements with a fat-containing meal.

As always, be sure to follow up with your doctor when you decide to start taking a vitamin supplement to make sure that it is appropriate for you and that you are taking the correct dosage for your body.

More About Vitamins And Supplements

Featured photo credit: Kalos Skincare via unsplash.com

Reference

More by this author

Samantha Klig, RD

Registered Dietitian

What Is the Best Time to Take Your Vitamins? Do Vitamins and Supplements Help With Energy? 8 Best Foods for Dieters to Eat Healthily Flaxseed Oil vs Fish Oil: Which Is Better? Cod Liver Oil vs Fish Oil: Which Is Better?

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Last Updated on October 20, 2021

7 Daily Stress-Management Rituals that Improve Your Productivity

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7 Daily Stress-Management Rituals that Improve Your Productivity

If you’re trying to be as productive as possible, stress will always be your biggest obstacle—and it’s not an easy one to overcome. To do it, you’ll need to develop a plan to make stress management a core component of your daily routine, but doing that takes commitment. The good news is that if you succeed in learning how to manage stress, you’ll unlock your potential and be well on your way to peak performance. But first, you need to learn how to make it happen.

The best way to do that is to learn about and integrate some stress management rituals into your daily routine. To help you get started, here are seven tips on how to manage stress and improve your productivity.

1. Give Yourself an Extra Hour in the Morning

If you were to do some research on some of the world’s most successful—and productive—people, you’d notice that many of them have one thing in common: they tend to be early risers. Apple’s Tim Cook gets out of bed before 4 AM each day.[1] Michelle Obama is already getting in her daily workout at 4:30 AM.[2] Richard Branson gets up at 5:45 AM each day, even when he’s vacationing on his private island.

There’s a good reason why they all do it—once you reach the point in your day that your work schedule kicks in, you no longer have control of your time. That means you have a limited opportunity every morning to reduce your stress by taking care of the things you need to do without anyone making other demands on your time.

What’s important about this isn’t the time you get up. The important part is getting up early enough to start your day without feeling rushed. For most people, getting up an hour earlier than you normally would is sufficient. This should give you ample time to complete your morning tasks without having to hurry or fall behind.

But when you implement this ritual, be careful. Don’t do it at the cost of getting the right amount of sleep each night. If you do, you might increase your stress instead of relieving it. Sticking to a proper sleep schedule and getting enough sleep is, in itself, a critical part of stress management.[3]

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2. Determine and Review Your Most Important Tasks Each Day

If there’s one productivity tip that almost all experts agree on, it’s that you should spend some time before bed each night to write down your three most important tasks for the following day. But if you want to maximize that practice and turn it into a stress-buster, you should turn that notion on its head.

Instead, you should do this as a part of your morning routine. There’s a couple of reasons for this. First, it’s that our always-on, always-connected business world means your priorities can change overnight, literally. You may list your top priorities, go to sleep, and wake up to find them woefully out of date. That means the best time to set your priorities for the day is in the morning. This will keep those priorities up to date and let you think about them before the distractions of the day begin. But don’t stop there. You should take some time before bed each night to review that day’s priorities.

Ideally, you’ll be able to check them off as accomplished. If not, though, think about what prevented you from getting to them. This is your chance to figure out some of the common daily interruptions that get in your way. Chances are, these also cause some of your stress. So, spend the time before bed game-planning how to remove those interruptions and stressors from your day. If you make this a habit, you’ll be more productive and far less stressed out in no time.

3. Save Your Emails for Later in the Morning

Another tip on how to manage stress is to save your emails for later. One of the key causes of stress comes from our inability to cope with the unexpected. If you stop to think about it, what is your most prominent source of near-constant unexpected information every day? You guessed it—it’s your email.

Now, you can’t simply ignore your email. The only thing you can do about your email is to learn how to manage it most effectively. But no matter what you do, it’s going to remain a source of daily stress and distraction. That’s why you should make a habit out of giving yourself an email-free hour or two at the beginning of each day’s schedule.

In that time, try to tackle one of your daily priorities and get it taken care of. Your email will still be there when you’re done. And when you do get to it, you’ll do so in a much better frame of mind knowing that you’ve already gotten some real work done before having to deal with anything unexpected. That alone will improve your mood and reduce the amount of stress you’ll feel—no matter what’s waiting for you in your inbox.

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4. Take a Walk After Email Time

Since you’ll have to deal with your email sooner or later, there’s no way to completely avoid the stress that will come with it. Although you’ll be in a better frame of mind after putting off your email to get some real work done, you’ll still feel some stress when you get to it. That’s why you should make a post-email walk a part of your daily routine.

Taking a walk is one of the best ways you can relieve stress. It’s a form of meditation that will put you back into the right condition to be productive, and there’s no better time to do it each day than after taking care of your emails.

Ideally, you’ll want to take a walk outdoors, and preferably in the most natural setting possible. If you’re in an urban environment, a nearby park will suffice. Studies have demonstrated that walking in such environments for as little as 20 minutes per day leads to an overall reduction in the body’s cortisol level.[4]

Cortisol, if you’re not aware, is your body’s main stress hormone. It helps regulate your blood pressure, energy levels, and even your sleep cycle. Every time your stress goes up, cortisol production also increases, throwing your body into chaos. So, taking a walk right after dealing with your email will help you to relax, reset, and get ready to be productive for the rest of the day.

5. Reserve Time to Research and Plan a Vacation

By now, everybody knows that taking vacations every now and then can improve your productivity and lower your stress level. But did you know that even thinking about a vacation can help you to reduce your stress? It may sound strange, but it’s true.

A Cornell University study in 2012 found that the anticipation of a positive experience—like a vacation—can reduce stress and make you measurably happier. It logically follows, then, that adding to that anticipation each day can maximize the stress-relieving effects of a vacation.[5]

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To do it, set aside at least a half-hour each day to research or plan an upcoming vacation. You can read about destinations. You can research airfares. You can even look at places to stay in locations you’re interested in visiting. And if you’ve already got a vacation booked, use the time to take a deep dive into what your destination has to offer.

This is an especially important daily ritual to observe right now, while the COVID-19 pandemic may be limiting your vacation options. If it’s been a while since you’ve been able to take a trip, the act of planning your next vacation will have a therapeutic effect. With vacation rental bookings still hovering below 50% in most major markets, there’s no doubt that the vast majority of people are in desperate need of their next stress-relieving vacation.[6]

6. Create a Shutdown Ritual to End Your Day

Another simple yet effective way to manage stress is to create a shutdown ritual. Just as it’s important to get your day off to a stress-free, unhurried start, you’ll want to do the same when the day is through. It’s because after spending each day in a reactive mode—dealing with the unexpected—you need to get back into a proactive mode to relax.

Studies have shown that having the perception of control over what you’re going through acts as a buffer against negative stress.[7] In other words, feeling like you can manage even a small chunk of your own time counteracts the stress from the parts of your day when you can’t.

This also means that your shutdown ritual can be whatever you want it to be. You might write in a journal, get in a quick light workout, or prepare your outfit for the following day. As long as you’re the one in complete control over what you’re doing, anything goes. Just make sure that you include the aforementioned review of your daily priorities somewhere in your routine!

7. Set a No-Screens Rule to End Your Day

Even though your shutdown routine is important, there’s one more ritual to include before bedtime that will help you manage stress. Spend the last 30 minutes to an hour before you plan to go to sleep observing a strict no-screens rule. Not only will this give you time to disconnect from the stresses of your day, but it will also allow your body to make a transition into a proper sleep mode.

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The screens we use—smartphones, tablets, laptops—all emit a wavelength of blue light that disrupts our sleep patterns. It’s the same type of light that our bodies recognize as daytime, so seeing it is like telling your brain that it’s the wrong time to be asleep.[8]

By eliminating all sources of this type of light before bedtime, you’ll increase your odds of getting restful, deep sleep. And since getting proper sleep is one of the best ways to manage your stress, this is the perfect way for you to end each day.

Final Thoughts

Although a totally stress-free lifestyle would lend itself to achieving maximum productivity, not many people will ever manage to live that way. So, the next best thing is to work some or all of these daily stress-busting rituals into your day to minimize the inevitable stress instead. Doing so will put you in the best possible position to succeed. And there’s no better antidote for stress than to make the most out of every day no matter what it has to throw at you.

More Tips on How to Manage Stress

Featured photo credit: Kaboompics via kaboompics.com

Reference

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