If you're taking vitamins and supplements as part of your daily routine, you may have wondered whether there's a best time of day to take them.
Should you take vitamin D with breakfast? Is magnesium better in the evening? Should you take vitamin C with food? And does it really matter when you take your supplements?
The answer is that it depends on the vitamin or supplement. Some are better taken with food, while others can be taken at any convenient time. For many supplements, the most important thing is taking them consistently and following the instructions on the product label.
In this guide, we'll look at the best time to take some of the most popular vitamins and supplements, how food can affect absorption and how to build a simple routine that works for you.
Does It Matter What Time You Take Your Vitamins?
For most vitamins, taking them at exactly the same time every day isn't essential.
However, when you take a supplement can sometimes make a difference to how well it's absorbed or how comfortable it feels to take.
There are three main things to consider:
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Whether the vitamin is fat-soluble or water-soluble
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Whether it is better taken with food
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Whether taking it at a particular time fits easily into your routine
The best routine is ultimately one that you can stick to consistently.
Fat-Soluble Vitamins: Take With a Meal
Some vitamins are fat-soluble, meaning they dissolve in fat and are stored in the body.
The four fat-soluble vitamins are:
Because dietary fat can help with the absorption of these vitamins, taking them alongside a meal containing some healthy fat can be a practical option. ¹
For example, you could take a vitamin D supplement with breakfast or lunch alongside foods such as eggs, yoghurt, avocado, nuts or oily fish.
Water-Soluble Vitamins: More Flexibility
Water-soluble vitamins include vitamin C and the B vitamins.
Unlike fat-soluble vitamins, they aren't stored in the body in the same way, so regular dietary intake is important.
These vitamins can generally be taken with or without food, although taking certain supplements alongside a meal may help reduce the chance of stomach discomfort.
This means breakfast or lunchtime can be a convenient time for many people.
When Should I Take Vitamin D?
Vitamin D is a fat-soluble vitamin, so taking it alongside a meal containing some fat can help with absorption. ¹
For many people, breakfast or lunch is an easy time to include vitamin D in their routine.
Vitamin D contributes to the maintenance of normal bones, normal muscle function and the normal function of the immune system. ²
If you're already taking several supplements, adding vitamin D to a meal can also make it easier to remember.
When Should I Take Vitamin C?
Vitamin C is water-soluble, so it can generally be taken at any time of day.
Many people choose to take vitamin C with breakfast or lunch simply because it is easy to remember.
Vitamin C contributes to the normal function of the immune system, protection of cells from oxidative stress and normal collagen formation. ²
If you find vitamin C uncomfortable on an empty stomach, taking it with food may be more suitable.
When Should I Take B Vitamins?
B vitamins are water-soluble and can generally be taken at any time of day.
Because they contribute to normal energy-yielding metabolism, many people prefer taking B vitamins in the morning as part of their breakfast routine.
Vitamin B12, for example, contributes to normal energy-yielding metabolism, normal psychological function and normal functioning of the nervous system. ²
There isn't necessarily a requirement to take B vitamins in the morning, however. Consistency is more important than a specific time.
When Should I Take Magnesium?
Magnesium can be taken at different times of day, depending on your routine and the type of supplement you're using.
Some people prefer taking magnesium in the evening as part of their bedtime routine.
Magnesium contributes to normal muscle function, normal psychological function and normal functioning of the nervous system, as well as the reduction of tiredness and fatigue. ²
If you're taking Magnesium Glycinate, taking it with an evening meal or later in the day can be a convenient option.
When Should I Take Omega-3?
Omega-3 supplements are generally best taken with food.
Taking fish oil alongside a meal can make it easier to incorporate into your routine and may also help reduce the likelihood of fishy aftertaste or burping.
There is no specific requirement to take omega-3 in the morning or evening.
For example, Zipvit Super Strength Omega 3 Fish Oil 2000mg can simply be incorporated into whichever meal you find easiest to remember.
EPA and DHA contribute to the normal function of the heart, while DHA contributes to the maintenance of normal brain function and normal vision. ²
When Should I Take Iron?
Iron is a little different from many other vitamins and minerals.
It is generally absorbed better on an empty stomach, but some people experience stomach discomfort when taking it this way. In those cases, taking iron with food may be more comfortable.
Vitamin C can increase iron absorption, which is one reason vitamin C-rich foods are often included alongside iron-containing foods. ³
If you're taking an iron supplement because you've been advised that you have low iron levels, follow the dosage and timing advice provided by your healthcare professional.
When Should I Take Calcium?
The best time to take calcium can depend on the type of calcium supplement. Some forms, such as calcium carbonate, are better absorbed when taken with food, while calcium citrate can generally be taken with or without food. ⁴
If your supplement contains calcium alongside other nutrients, always check the product instructions for the recommended method of use.
What About Multivitamins?
Multivitamins usually contain a combination of fat-soluble and water-soluble vitamins, so taking them with a meal can be a convenient option.
Breakfast or lunch can work particularly well because it makes the supplement part of an existing daily habit. Always check the label, however, as the recommended instructions can vary between products.
Can I Take All My Vitamins Together?
Not necessarily. Many vitamins and minerals can be taken together, but some nutrients can compete with each other for absorption or interact with certain medications.
For example, calcium can interfere with the absorption of iron when taken at the same time. ⁵
If you're taking several different supplements, it's worth checking the product instructions and speaking to a healthcare professional or pharmacist if you're unsure whether they should be taken together.
A Simple Vitamin Routine
You don't need to make taking supplements complicated. A simple routine might look something like this:
With Breakfast
With Lunch or Your Main Meal
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Other fat-soluble vitamins
In the Evening
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Any supplements recommended for your evening routine
This is only an example. The ideal routine depends on the products you're taking and the instructions provided with them.
What If I Forget to Take My Vitamins?
Don't worry if you occasionally miss a dose. Avoid taking more than the recommended amount to make up for a missed dose unless you've specifically been advised to do so.
Instead, simply return to your usual routine. One of the easiest ways to stay consistent is to connect your supplements to something you already do every day, such as eating breakfast or brushing your teeth.
Does Taking Vitamins With Food Matter?
For some supplements, yes.
Taking certain vitamins with food can improve absorption, while others may be easier on the stomach when taken alongside a meal.
As a general rule:
Fat-soluble vitamins: Take with a meal containing some fat.
Water-soluble vitamins: Usually more flexible, with or without food.
Fish oil and omega-3: Generally convenient with a meal.
Minerals: Follow the product instructions, as timing can vary depending on the nutrient.
The Best Time to Take Your Vitamins Is the Time You Can Stick To
While timing can matter for some supplements, there's no need to make your vitamin routine unnecessarily complicated.
For most people, choosing a consistent time that fits naturally into their day is the best approach.
Whether that's taking vitamin D with breakfast, omega-3 with your main meal or magnesium in the evening, creating a simple routine can make it much easier to remember your supplements every day.
Always follow the instructions on your individual products and speak to a healthcare professional if you're unsure about combining supplements or taking them alongside medication.
FAQs
What is the best time of day to take vitamins?
There isn't one universal best time, it depends on the vitamin or supplement. Some are best taken with food, while others can be taken at any convenient time.
Should I take vitamins in the morning or at night?
Either can be suitable for many supplements. The most important thing is following the product instructions and choosing a time that helps you stay consistent.
Can I take vitamin D and magnesium together?
Vitamin D and magnesium can be taken as part of the same daily routine. Follow the instructions on your individual products and seek professional advice if you're taking medication or have specific health concerns.
Should omega-3 be taken with food?
Taking omega-3 with a meal is generally a convenient option and may help reduce fishy aftertaste.
Is it better to take magnesium at night?
There is no universal requirement to take magnesium at night, but many people prefer taking it in the evening because it fits naturally into their daily routine.
Can I take all my vitamins at once?
Some supplements can be taken together, but not all nutrients are best taken at the same time. Check individual product instructions and seek professional advice if you're unsure.
