When is the best time to take vitamin D? Vitamin D can be taken at any time of the day. However, many people prefer to drink it in the morning to reduce the potential risk of sleep disturbances.
You may not think much about what time you take your vitamin D supplements. It turns out that when you take your vitamin - and what you take - can play a big role in absorption.
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Here's everything there is to know about the best time to take vitamin D.
When is the best time to take vitamin D?
There is no official best time to take vitamin D. However, some people prefer to take a vitamin D supplement in the morning immediately after eating.
Some people also think taking vitamin D before bed can disrupt sleep. But to be honest, there is no science to back this up.
Should you take vitamin D with food?
Yes! Vitamin D is a fat-soluble vitamin, which means it is soluble in oil or fat. That's why it's best to take vitamin D supplements with foods that have healthy fats (such as olive oil, whole grains, nuts, fatty fish, or eggs).
But researchers still haven't decided whether it's better to take vitamin D supplements with low-fat or high-fat foods.
A 2013 study of 62 adults who took 50,000 IU of vitamin D3 supplements once a month for 3 months. The participants were divided into three eating groups – no eating, high-fat meal, and low-fat meal.
At the end of the study, researchers found that people who took vitamin D3 supplements with a low-fat diet had better absorption.
NB: This is only one small study. We need more research to find out how well vitamin D is absorbed.
Take vitamin D in the morning
Many people prefer their dose of vitamin D in the morning. There isn't much science to show that this makes it any more effective.
But there's one advantage: If it's part of your morning routine, it will be easier to remember to take and take your supplements.
Pro tip: Set a vitamin D alarm on your phone. It can help you remember to pick up your food even on those busy mornings.
Taking vitamin D at night causes insomnia?
Many people think vitamin D can cause insomnia and other sleep problems, especially if taken at night.
Research shows vitamin D is involved in your body's production of melatonin, a hormone that helps regulate your circadian rhythm and can benefit your overall sleep quality. This means that vitamin D can improve the quality of your sleep.
According to a 2018 research review, supplements may help with vitamin D deficiency. This, in turn, may reduce symptoms of sleep disorders. However, the review also notes that high levels of vitamin D may increase the risk of unhealthy sleep.
You may still want to experiment with taking vitamin D at night. But if you think it interferes with sleep, try to drink it in the morning.
Why do people take vitamin D supplements?
There are many reasons why you might want to take a vitamin D supplement. Here are D deets.
Risk of Vitamin D Deficiency
Your risk of shortage depends on:
- How much sun do you get? It is estimated that 50 to 90 percent of your vitamin D comes from sunlight. So you may be at a higher risk if you don't get a lot of suns.
- Vitamins are in your diet. No lie — not many foods are rich in vitamin D. But still, eating foods like fatty fish, milk, eggs, and vitamin D-fortified breakfast cereals can help you reach your daily dose.
- Your skin color. The darker your skin, the more melanin it contains. Melanin is a pigment that helps protect the skin from the sun's ultraviolet rays.
- However, it also reduces the skin's ability to produce vitamin D, especially if you live in a cloudy area.
- Age. Your skin's ability to make vitamin D declines with age. Also, older adults may spend less time in the sun.
- Certain medical conditions. Some health conditions — such as celiac disease, cystic fibrosis, Crohn's disease, and kidney and liver disease — can make it difficult for your body to absorb or metabolize vitamin D.
Bone health
Vitamin D helps the body absorb calcium, which is known as the material (mostly) bones are made of. Studies also show that vitamin D supplementation can help reduce the severity of osteoporosis.
But, while vitamin D may be beneficial for osteoporosis, we don't know if it can help reduce the risk of falls or fractures.
Immune function
Vitamin D can help maintain your immune system. According to research from 2011, it has some anesthetic anti-inflammatory properties and can help regulate your body's immune response.
Cancer prevention (possibly)
A 2009 review of research suggests that vitamin D may help reduce the risk of cancer. But according to another review from the same year, we need more research to explain its potential benefits.
According to the National Institutes of Health (NIH), we don't know if vitamin D supplements might affect your cancer risk—but they might slightly reduce your risk of dying from cancer.
Mental health
Your brain needs vitamin D to function properly. Several studies have shown an association between low blood levels of vitamin D and an increased risk of depression.
However, according to the NIH, vitamin D supplements do not prevent or reduce symptoms of depression.
Reduce muscle cramps
Muscle cramps are a common symptom of vitamin D deficiency. A 2011 animal study showed an association between vitamin D deficiency and musculoskeletal discomfort.
But a more recent study in 230 postmenopausal women showed that vitamin D had no noticeable effect on muscle cramps. So more research is definitely needed.
Beat fatigue
Another sign of low vitamin D levels is fatigue. So it makes sense that researchers in a 2014 trial found that finding vitamin D in the blood to typical levels significantly reduced symptoms of fatigue.
However, it may not help if your fatigue is unrelated to your vitamin D levels.
That's the article When is the best time to take vitamin D? May be useful!
