Vitamins aren’t cheap, and it makes sense to want to get the most out of your investment if you’re taking a daily supplement. But while there are plenty of supplements you can have whenever you’ll consistently remember to take them, for others, timing can make a huge difference. “Like medications, timing can matter when it comes to maximizing vitamin supplements,” says Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group. “Some do their best work in the AM, while others shine at night.”
Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, agrees. “A lot of people take supplements first thing with coffee and an empty stomach because it’s easy, but that’s not automatically optimal,” he says. In fact, some supplements can actually irritate your digestive tract, leading to nausea or burping when you take them on an empty stomach, according to Dr. Sonya Angelone, PhD, RDN, a nutritionist and registered dietitian based in San Francisco.Basically, it’s important to at least consider the timing of your vitamins before you take them. Here’s why, along with the most common supplements you shouldn’t take in the morning, according to dietitians. Plus, they reveal what time of day to shoot for instead.
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It’s always important to check in with a healthcare provider before starting a new supplement, and they should be able to go over with you the best timing and situations when you should take your vitamin, says Jessica Cording, RD, author of The Little Book of Game-Changers. But, if you forgot to ask or just aren’t sure, dietitians say these vitamins and minerals shouldn’t be taken first thing.
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Iron is technically a mineral, but this is a big one that dietitians flag. “Although iron can be best absorbed on an empty stomach, it can cause nausea and stomach cramps,” Dr. Angelone says. As a result, she says that taking iron between meals—with a snack—can be easier to tolerate.
You’ll also want to avoid taking iron with your morning coffee or tea, since compounds in these drinks can bind to iron and lower its absorption, Keatley says. Another pro tip, per Keatley: Don’t take your iron with foods that contain calcium. Why? Calcium significantly blocks the absorption of iron in your system.
“Take it with a piece of fruit or OJ to increase absorption,” Dr. Angelone says. “It is better to get a little less iron, if taken with a snack, than to get none because it causes you nausea.”
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2. Magnesium
The timing of magnesium is less about how it’s absorbed in the body and more about its potential impact on your sleep. “Certain kinds of magnesium, particularly magnesium bisglycinate, can promote a more relaxed state and therefore better sleep,” Moskovitz says. “That effect can also make some individuals sleepy.” Cording agrees. “A great time to take magnesium is at nighttime because it’s very soothing to the nervous system,” she says.
But magnesium can also help you poop, Cording points out. When you take it in the evening, you’re less likely to be surprised by the need to go when you’re out and about than when you’re already at home and near a bathroom, she explains.
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3. Fat-soluble vitamins like vitamins A, D, E and K
Vitamins A, D, E, and K are fat-soluble and best absorbed alongside dietary fat, Keatley says. “Taking them with a meal improves absorption consistency,” he explains. “If someone’s first thing is just coffee, there may not be enough fat to absorb much of the vitamin.”
Moskovitz agrees. “Consider scheduling those supplements with a meal,” she says. Dr. Angelone says she typically encourages her patients to take these vitamins with their largest meal of the day to ensure they have a source of fat to promote absorption.
When Is the Best Time To Take These Vitamins?
Ideal timing depends on the supplement you’re planning to take. “The best timing is usually the one that maximizes absorption and the one you can repeat consistently,” Keatley says. Here’s a breakdown:
Iron: “Iron is best absorbed when taken as a single dose, separated from coffee, tea and calcium-containing foods or supplements,” Keatley says. If taking iron on an empty stomach makes you feel nauseous, it’s best to take your supplement with a small snack. Magnesium. This mineral is usually best when it’s taken in the evening with dinner or about one to two hours before bed, per Keatley. “This timing can improve tolerance and may feel more calming for some people,” he says. “But individual responses vary and dosing should be adjusted based on GI effects or whether it feels energizing rather than relaxing.”Fat-soluble vitamins. “Vitamins A, D, E and K should be taken with a consistent meal that contains some dietary fat to support absorption,” Keatley says. "For most people, lunch or dinner works well and is easier to maintain long term than taking these vitamins first thing in the morning.”Up Next:
Sources:
Dr. Sonya Angelone, PhD, RDN, a nutritionist and registered dietitian based in San Francisco.Scott Keatley, RD, co-owner of Keatley Medical Nutrition TherapyJessica Cording, RD, author of The Little Book of Game-Changers.Lisa Moskovitz, RD, CDN, CEO of NY Nutrition GroupMori, H., Tack, J., & Suzuki, H. (2021). Magnesium oxide in constipation. Nutrients, 13(2), 421.Hence then, the article about never take these 3 vitamins first thing in the morning registered dietitians warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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