Most people think it doesn’t matter what time of day they take their vitamins. This is true for some supplements, but not all. There is a certain Vitamin nutritionist advises you shouldn’t take it in the morning. Some vitamins are not absorbed well if taken on an empty stomach or with your morning coffee. Some supplements are designed to be taken at night to help you sleep, which may not be the effect you want at 8 a.m.
We asked experts to explain which vitamins you shouldn’t take in the morning and why.
iron
Iron is an important nutrient that helps prevent iron deficiency anemia, which can cause fatigue and weakness. but If you take this mineral alone or as part of a multivitamin without food, it may cause digestive symptoms such as nausea and vomiting. Even if you do have iron in your breakfast, too much iron can lead to constipation if you’re not used to taking it.
If underlying digestive symptoms aren’t enough to prevent you from taking iron in the morning, This mineral also interacts with coffee. “There is a polyphenolic compound in coffee called chlorogenic acid that binds to iron during digestion, making it harder for the body to absorb this mineral,” says Cheryl Mussatto, MS, RD, LD, an outpatient clinical nutritionist at Cotton O’Neil Endocrinology and Diabetes Clinic in Topeka, Kansas.
Therefore, Cheryl advises, “Anyone taking an iron supplement should wait approximately 1 to 2 hours after drinking their morning coffee.” Additionally, it’s wise to stick to the recommended daily dose of 18 milligrams and eat before meals.
magnesium
Magnesium, specifically magnesium glycinate, is known for its ability to support sleep quality. In fact, a 2024 study American Journal of Lifestyle Medicine reported that Magnesium helps regulate gamma-aminobutyric acid (GABA), which calms the nervous system and helps relax muscles and the mind. Therefore, it is best to take this form of magnesium at night to help get a good night’s sleep. To get the full benefits of magnesium, add this supplement to your after-meal supplement regimen rather than taking it with breakfast.
Vitamin A
Vitamin A is a fat-soluble vitamin that is essential for vision health and is rich in antioxidant properties. If you take vitamin A or any other fat-soluble vitamin (such as D, E, and K) in the morning without consuming some fat, you may be losing some of the vitamin’s benefits. This is because without dietary fat, these vitamins cannot be easily absorbed by the body. So, to make sure you’re getting the most nutrients possible from your vitamin A supplement, be sure to include it with a breakfast high in healthy fats like avocado, eggs, or yogurt.
bottom line
Taking a daily dose of vitamins and minerals is an important part of any healthy lifestyle, especially if you don’t get these nutrients from your daily diet. To ensure you get the full benefit from any supplement, it’s important to take it at the right time of day and with the right foods and drinks. It’s best to avoid taking the above vitamins in the morning, but if you have any questions, talk to your healthcare provider.
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