Try taking it with breakfast or with a bedtime snack, as long as it doesn't interfere with your sleep. The key is to find what works for you and follow it to make sure you meet your vitamin D needs. Taking vitamin D with a meal can increase its absorption, but studies on the specific time are limited. The best time to take vitamin D supplements is when it fits your schedule.
We recommend taking it with a quality fat source in the morning or when you break your fast. Avoid taking vitamin D at night (we'll talk about why below). Vitamin D can be taken at any time of the day. However, many people prefer to take it in the morning to reduce the potential risk of sleep disorders.
So when is the best time to take your vitamin D supplement? The two best times to take vitamin D supplements are in the morning and with a meal, preferably breakfast or lunch. A lot of this comes down to personal preference. It doesn't matter what time of day you take a zinc supplement, says Deborah Cohen, DCN, RDN, associate professor in the Department of Clinical and Preventive Nutrition Sciences at the Rutgers School of Health Professions. Regardless of the time, the body metabolizes zinc in exactly the same way.
In one study, participants who increased their vitamin D levels saw significant improvement in sleep and neurological symptoms. In addition to choosing the optimal form of zinc (more on that here), it's important to consider the time of day you take your zinc supplement, how often you take it, and what else you take along with the zinc. Vitamin D is best absorbed by the body when consumed along with healthy fats, such as avocados, nuts, eggs and seeds. The study found that low vitamin D levels were related to poor sleep quality and to sleeping less than five hours a night.
Since it's best to take vitamin D with meals, it makes sense to avoid taking this supplement before bed. That said, you should continue to consume enough vitamin D because your levels are directly related to the amount and quality of sleep you sleep. The body produces vitamin D when the skin is exposed to the sun, which is why you'll often hear this vitamin referred to by its friendly nickname, the “vitamin of the sun”. To ensure that women get the nutrients they need during pregnancy, prenatal vitamins are an option.
The recommended daily amount of vitamin D is 600 IU (15 micrograms) for people between the ages of 1 and 70. You can also take it with the most abundant meal of the day, whenever it's for you, as research has found that this can improve the absorption of vitamin D. However, a more recent study in 230 postmenopausal women suggests that vitamin D has no real effect on muscle cramps. At the end of the study, the researchers found that people who took vitamin D3 supplements with a low-fat meal had better absorption.
It's a good idea to remember to take vitamins and dietary supplements in the morning, either with breakfast or with a cup of Bulletproof coffee. In addition to that, many people find that taking vitamins and supplements on an empty stomach can cause side effects such as gastric discomfort.