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There are factors to consider before starting a vitamin regimen that people often don’t consider. We research the benefits of taking different types of vitamins, brands, meltable vs solid capsules, and so on.
But there’s one important factor that is left out: the time of day you take your supplements.
Morning time, during your lunch break, or before bed....when you take your vitamin supplements can affect your body’s ability to absorb its nutrients. Read on for why that is and a sample routine you can follow every day.
AM vs PM
Your vitamin schedule isn’t a “one time fits all supplements” kind of deal. Being strategic with your supplements is the best way to reap the maximum benefits.
Some vitamins, like multivitamins or prenatal/folic acid supplements, are best in the morning with food because your metabolism is revving up for the day and can digest these better. Many nutritionists believe if you take certain supplements at night, it won’t be able to digest as efficiently because digestion slows down in the evening and during sleep.
However, there are exceptions to this rule. Taking specific vitamins and breaking them up into AM and PM doses can be beneficial. This is because mixing certain kinds of vitamins and minerals together either enhances or decreases nutrient absorption.
For instance, fiber interferes with absorption of many supplements, so it’s best to take it at a separate time with a lot of water. In addition, iron shouldn’t be taken with zinc or calcium which can interfere with its absorption. Instead, opt for an iron supplement formulated with vitamin C which enhances iron absorption.
The dose of your vitamin also matters when thinking about your schedule. If you are taking large amounts of a vitamin all at once, like calcium, your body can have a hard time digesting it. Instead, it’s more beneficial to split it up into morning and evening dosages for optimal absorption.
There are some supplements that are helpful to take only in the evening because of the desired effect it has on your body. For example, melatonin is a popular natural alternative to OTC sleeping pills. When taken during your evening routine, it tells your body’s circadian rhythm that it’s time to settle down for the night.
Some supplements like L-theanine are flexible and can be taken at any time, depending on what benefits you are looking to get from them. Take an L-theanine supplement in the morning with your cup of coffee to support mental clarity and focus. After a long day, take l-theanine after dinner to wind down and support lower stress levels.
All of this can become jumbled when trying to plan out your individual vitamin routine, so here is a sample schedule of when some of the most commonly used vitamins should be taken. There are many different vitamins out there, so talk to your doctor to make sure you take the supplements that are best for your needs.
Your New Vitamin Routine
Morning (take with food to prevent stomach upset):
- Prenatal/vitamin Bs
Afternoon (with lunch):
- Iron and Vitamin C
- Vitamin D
Evening (with meal or snack):
- Fiber (before bed with a large glass of water)
Do Research Before You Buy
Best way to pick the right supplement? Research ahead of time.
There is a growing shift away from chemical and artificial ingredients in the nutraceutical industry, and EZ Melts is proud to be a part of that movement.
We ensure that our vitamins are non-GMO, vegan, gluten free, and free of harmful or excess chemical additives and sweeteners. They melt quickly on the tongue, making it EZ to get the nutrition you need.
Just check out our ingredients listed on the bottle and feel better knowing you are supporting your best health. Thanks for being a part of our community!
Written by Annie-Eliza Stevens