The older I get, the more supplements there are taking up space on my kitchen counter: vitamin D for immunity, B12 for energy, a multivitamin for, well, you name it. The list goes on. For many of us, vitamin-taking has always been a morning thing, starting with our mothers handing them over with breakfast before school. Most days, I remember to take them with my coffee. Other days, I don’t think about them until I’m cleaning up the kitchen before bed, and then spot the bottles, practically shaming me for having forgotten them. And that’s when I wonder: If I take them before I go to sleep, will it make me sick? Does it affect their absorption? To find out, I asked the pros, and here’s what they said we need to know to get the most out of our daily vitamins.

Should You Take Your Vitamins in the Morning?

Turns out, there’s nothing magical about taking your vitamins first thing in the morning. “The reason it’s commonly recommended to take vitamins then is so that people don’t forget,” says Cynthia Odogwu, M.D., lifestyle and family medicine physician. But, she says, all vitamins can be taken at any time of the day, and there is no current research to suggest that fat-soluble vitamins like A, D, E, and K will interfere with sleep.

In other words, when you take your vitamins is more about what works for your schedule, not your body. For some people, that’s in the morning as part of their routine, while others might prefer lunchtime or evening, adds Lauren Manaker, RDN a women’s health and nutrition expert and consultant for MegaFood.

Still, timing can be useful depending on the type of vitamin. “If a vitamin supports energy or sleep, timing it right can give you a better boost — or a better night’s rest,” says Allie Buttarazzi, M.D., internal and lifestyle medicine physician and certified health and wellbeing coach.

Vitamin Best Practices

With that in mind, there are some best practices you may want to keep in mind:

Consider avoiding this vitamin at night: While the science doesn’t point to major issues with most supplements, there are some worth timing thoughtfully. “B vitamins — like B12, folate, and thiamine, for example — play a role in energy metabolism and may promote alertness, so it often makes sense to take them in the morning,” Dr. Buttarazzi says.

Consider taking this one at night: Magnesium can support sleep or calmness, Dr. Buttarazzi says, so it may be better to take it in the evening if you’re looking to wind down.

Do take vitamins with food: Fat-soluble vitamins are best absorbed when taken with a meal that contains some fat, according to Manaker. So, it’s a good idea to take them with lunch or dinner — or breakfast, if it includes things like eggs or avocado. What if nighttime is your only option? Dr. Buttarazzi recommends pairing them with a small snack that includes fat. One exception is iron, which is a little trickier. “It’s absorbed more effectively on an empty stomach,” Manaker says. As always, check the label or talk to your healthcare provider if you’re unsure. 

Try habit stacking: To remember to take your vitamins regularly and consistently, pair them with another activity that you do every day, Dr. Buttarazzi suggests. That might mean keeping your vitamins on your vanity next to your moisturizer or beside your coffee maker, so you take them along with something you’re already doing daily. “I take my vitamins right after I refill my water bottle following my morning walk,” she says. “Every Sunday, I prep our weekly pill containers, which makes busy mornings a little faster.”

Find the formula that works for you: If you hate swallowing pills and that keeps you from being consistent, you might prefer gummies or chewable vitamins. “Just be sure to keep up with brushing, since sugary ones can raise the risk of cavities,” Dr. Odogwu says.

Watch for interactions: Some vitamins and supplements can interact with medications, according to Manaker. Always check with your provider before you start any new routine, since a medication you’re on may dictate when you can or can’t take your vitamins.

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If you’re over 50, there’s a good chance you’re not getting enough of one critical nutrient: vitamin D. One study found that 59.7% of men, and 86.5% of women over 50 were deficient in the vitamin. “As we age, our skin becomes less efficient at producing vitamin D from sunlight, and our kidneys, which help convert D into its active form, also become less effective,” explains Lauren Manaker, RDN, a registered dietitian, nutrition expert, and consultant for MegaFood. “On top of that, many of us aren’t eating enough of the foods that naturally contain, or are fortified with, vitamin D, like dairy milk and certain types of fish, like salmon or mackerel.” Add to that the fact that many older adults spend more time indoors and generally shaded from the sun when outside, and it’s no surprise that low levels are so widespread.

What Is Vitamin D And Why Do I Need It?

“Vitamin D is a fat-soluble vitamin that acts more like a hormone in the body,” says Manaker. “It’s essential for absorbing calcium, which is critical for maintaining strong bones and teeth.” Vitamin D also supports immune function, muscle health, and may even impact mood regulation, she adds. Unfortunately, it’s challenging to get enough vitamin D from food alone, and modern lifestyles often limit sun exposure. “Factors like darker skin tones, living in northern latitudes, or wearing sunscreen can further reduce vitamin D production,” Manaker explains.

One of the most well-known consequences of a vitamin D deficiency is weaker bones, as low levels of the vitamin can lead to decreased calcium absorption, increasing the risk of osteoporosis and fractures. But it’s not just your bones. “There’s growing evidence that a deficiency may contribute to cognitive decline, fatigue, and even depression,” Manaker says. Because vitamin D plays a role in brain health and mood, she notes that having low levels can leave you feeling drained, both mentally and physically. It can also weaken your immune system, making you more vulnerable to illness.

Can’t I Just Get It From the Sun?

In theory, yes — but it’s not always practical or safe, Manaker notes. While your skin produces vitamin D when exposed to UVB rays, there are limiting factors, including the time of year, where you live, your skin tone, and how much of your skin is exposed. “Sun exposure is also linked to an increased risk of skin cancer,” she says. “Which is why it’s recommended to limit your time in the sun and use sunscreen to protect your skin.”

How To Up Your Vitamin D Intake

“Correcting a vitamin D deficiency often requires a combination of diet and supplementation,” Manaker says. While incorporating foods like salmon, mackerel, egg yolks, and fortified products into your diet can help, it can be difficult to consistently meet daily requirements through food alone.

When it comes to supplements, the right amount depends on your current levels, which can be measured through a blood test. “While the general recommendation for adults is 600 to 800 IU [international unit] per day, certain populations — including older adults, pregnant women, and those with darker skin — may need more,” says Manaker.

“Some people choose to take a higher dose less frequently, which tends to work just as well as taking a smaller dose every day,” she adds. “It’s important to work with your doctor or dietitian to determine the right dose for your specific needs.” As for the best supplement form? “I recommend sticking with vitamin D3 (cholecalciferol) instead of D2,” Manaker says. “D3 is the form that your body naturally produces when your skin is exposed to sunlight, so it’s more effective at raising and maintaining your vitamin D levels.”

The Best Way To Get More Vitamin D

Seed DM-02 Daily Multivitamin

Getting enough vitamin D — and ideally vitamin D3 — is only one part of a well-rounded wellness routine. That’s why our recommendation is to take the opportunity to address a deficiency by building a new routine around it — and the Seed DM-02 Daily Multivitamin makes it easy to do so. Anchored by a 20 mcg (800 IU) dose of vitamin D3, this multivitamin makes sure you’re getting 100% of your daily value of 20 key vitamins and minerals to help fill common nutrient gaps: vitamins A, C, E, K1, and B, and nutrients like Iodine, Zinc, Selenium, Copper, Manganese, and Chromium.

It addresses an all-too-common deficiency while emphasizing whole-body health — from immune function and aging to strong bones and a thriving gut — using highly absorbable, bioactive ingredients combined with pre- and postbiotics to nourish your gut microbiome. The clever 2-in-1 capsule design is effective, targeted for better absorption, and easy to take every day.

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