Expert lists exactly when to take your vitamins for maximum benefits

Close-up Females palm hand holding White Pills Calcium Capsule in hand and medicines in bottle standing by at home
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Health expert Cory Rodriguez, who goes by the username HealthWithCory on social media, has explained the best time to take vitamins. Some supplements vary, whether that be first thing in the morning or before you go to bed.

While the timing of vitamin intake isn't always crucial, for some supplements, it can significantly affect their effectiveness and boost their absorption by the body. Taking them at certain times can also help to minimise the chances of experiencing negative side effects.

For instance, pairing a vitamin supplement with a meal can enhance the body's absorption of the vitamin and enhance its overall health benefits. Meanwhile, others may work best for you when taken on an empty stomach, reports Gloucestershire Live.

Vitamin D

Vitamin D plays a crucial role in maintaining the balance of calcium and phosphate levels within the body. These are essential for the overall health of bones, teeth, and muscles.

The human body produces vitamin D when exposed to sunlight directly on the skin while being outdoors. The NHS states: "Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful."

Regarding when to take vitamin D, Cory says: "I like taking vitamin D in the morning hours, because some evidence shows it can mess with melatonin levels if taken at night."


Iron is a mineral that is essential for red blood cell production. Red blood cells are responsible for carrying oxygen throughout the body. Iron deficiency can lead to anaemia, which can cause fatigue, weakness, and shortness of breath.

The best time to take iron supplements is on an empty stomach, as food can interfere with iron absorption. However, if iron supplements cause stomach upset, they can be taken with food.

It is important to note that iron supplements can interact with some medications, so it is important to talk to a doctor before taking them. The human body requires a combination of vitamins and minerals to operate effectively. Iron, in particular, is an essential mineral required by the body to support its growth and development.

The body utilises iron to produce haemoglobin, a protein found in red blood cells responsible for transporting oxygen from the lungs to every corner of the body. Iron is also crucial for the production of myoglobin, a protein that supplies oxygen to the muscles.

Cory says: "Iron is best absorbed when taken on an empty stomach, but some people cannot tolerate this so if you need to take it with a meal you still can. Iron also seems to be absorbed better when taken every other day."

Excessive intake of minerals can lead to adverse effects.

B Vitamins

The human body does not have the ability to synthesize or retain water-soluble vitamins on its own. This means you have to obtain these essential nutrients from sources such as animal products, plants, and occasionally supplements.

Vitamin C and several B vitamins are among the various types of water-soluble vitamins. There are eight varieties of B vitamins, each serving a distinct purpose within the human body - including:.

Cory advises: "For some people B vitamins can give them energy, so taking them at night could mess with your sleep. Take them in the morning hours."

Taking a B vitamin supplement upon waking is suggested due to its potential to energise. Research suggests that vitamin B-6 may interfere with sleep and cause vivid dreams, hence it's better taken earlier in the day.


Multivitamins typically include a mix of water-soluble and fat-soluble vitamins. It's recommended to take multivitamins with food to enhance absorption, as fats can help with this process.

Cory says: "Since multivitamins contain a number of different vitamins and minerals it's best to take them in the morning hours. I also find people tend to do better taking multivitamins with a meal, but this can change based on the specific ingredients in the multivitamin."


Magnesium is a mineral that is involved in over 300 enzymatic reactions in the body. It plays a role in muscle function, nerve transmission, and blood sugar control. Magnesium deficiency can lead to muscle cramps, fatigue, and headaches.

Taking magnesium supplements with meals may help reduce adverse effects. Consistency is key for achieving the best results.

Magnesium has a whole host of health benefits. Studies show it has potential to enhance blood sugar regulation, lower the risk of migraines, decrease blood pressure, and offer protection against depression.

The advantages of magnesium are often linked to its consistent, long-term use. You can take it at any time of day that suits you best.

However, Cory suggests: "Since magnesium can help your sleep, it makes sense to take this prior to bed, especially if you are taking magnesium glycinate."

For you, the best time to take magnesium supplements might be in the evening, as magnesium can help promote relaxation and sleep. Magnesium supplements can also interact with some medications, so it is important to talk to a doctor before taking them.


Ashwagandha has been known to help relieve stress. Studies also indicate it can increase energy levels and improve concentration.

Ashwagandha, which comes from a plant, is good to take in the morning if you want to focus, feel calm and lower anxiety during the day. Otherwise is it ideal to take in the evening for relaxation, balancing your nervous system and stimulating high-quality sleep.

Cory says: "When it comes to anything that reduces cortisol (our stress hormone), I like taking it later in the day simply to match the bodies natural response. In the morning cortisol levels are high to keep us awake, so I would rather control these levels later in the day."

Results from taking ashwagandha may not be immediate, and it could take a few months before you start to see its effects. It is important to consult with a healthcare professional to determine if ashwagandha or any other supplements are suitable for you.

Important things to remember:

It is important to remember that even though vitamin and mineral supplements are safe to consume, it is most beneficial to obtain these nutrients from food sources, including:

  • kale

  • spinach

  • nuts

  • fruits

  • low fat meats

Always speak to your doctor first before making any drastic diet or lifestyle changes and to check if there is a reason for any vitamin or mineral deficiency.