You decided to start a new vitamin regimen. You have your doctor's approval and have bought the vitamins that you, or your doctor, feel will help your overall health. The goals may include improving energy levels, supplementing a deficiency in your diet or promoting a healthy heart. The ritual of taking vitamins before you go to bed keeps things simple, but there are some considerations as to the best time you should take certain supplements. Most vitamins are best taken with some sort of food to aid in the absorption of the supplement, according to Natasha Turner, N.D., of True Star Health. Taking vitamins throughout the day at different intervals also aids in maintaining proper levels of each supplement. Thus, taking vitamins in smaller dosages throughout the day provides optimal balance. Certain vitamins are best taken on an empty stomach, making bedtime an ideal time for consuming them. Calcium is one such supplement, and it even promotes better sleep since it is a natural muscle relaxant, according to Turner.
Probiotics, green foods and herbal remedies are other supplements recommended prior to bedtime on an empty stomach. Vitamins B and C do well in acidic conditions. Both are water-soluble vitamins that can be taken at bedtime. Fat-soluble vitamins such as A, D, E and K are more readily absorbed when there is a fatty food source in the stomach to aid in the breakdown of the vitamins for absorption. These vitamins are not good bedtime supplement candidates. If you do want to take them at bedtime, eating a fatty snack such as a piece of cheese may help provide the fat source to aid in digestion. This method would be counter-effective if you are taking other vitamins at the same time that absorb more readily on an empty stomach. Vitamin D absorption is also enhanced by the presence of calcium, so taking at least part of your calcium supplement with vitamin D can improve the effect of the vitamin. Take 500 mg of calcium at a time, becasue this amount is efficiently absorbed and, if you need more, take it in divided doses.
Medications and supplements may have opposing objectives, with one rendering the other ineffective. Review all medications and vitamin supplements with your doctor or pharmacist to prevent supplement opposition. H2 blockers deplete stomach acids, making water-soluble vitamins more difficult to take. Your doctor can help you create a time schedule to maximize the effectiveness of both. If you are taking vitamin supplements with no contraindications to any prescriptions and your choice is to take them all at night or not at all, you are not creating a problem by taking them all at once. However, Turner does recommend taking all pills with the largest meal of the day if you are going to only take them at one time. In the end, you will only affect the absorption of some of the vitamins, which means you are still getting some of the supplement, just not the ideal amount. Do be aware of over-supplementing. Is It Better to Take Vitamins at Night or Morning? Does It Hurt the Baby If I Don't Take Prenatal Vitamins?
Can I Take a Multivitamin at Night? How to Take Vitamin C at Night What Are the Side Effects of Prenatal Vitamins? Why Do Prenatal Vitamins Give Me a Headache? Should I Avoid Taking B Vitamins at Night? Does Taking Vitamin C Affect Your Sleep? Will Taking a Multivitamin Daily Give Me Energy? FDA Approved Diet Supplements Supplements Approved by the FDA When Is the Best Time to Take Multivitamins? Hunger Related to Prenatal Vitamins Should I Take Vitamin E at Night? Why Might You Feel Nauseous After Taking Vitamins? How Fast Will B-12 Work? Vitamins to Help Lose Weight & Boost Metabolism The Best Way to Take Vitamin B12 SupplementsAs a trace mineral, iron is a nutrient you need in small amounts. This essential substance is a component of enzymes and proteins. Iron also controls cell development and makes it possible for red blood cells to transport oxygen to every area of your body. Vitamin D facilitates calcium absorption to form strong bones and it supports your immune system.
No scientific evidence indicates that iron supplementation causes a vitamin D deficiency, though iron levels may be affected by vitamin D. Although iron pills do not deplete your supply of vitamin D, the opposite may occur. According to National Trichology Services, excessive vitamin D or its lengthy supplementation can impair iron absorption. If you must take both the mineral and the vitamin for an extended period, discuss with your doctor what the best course of action is. She may need to order blood tests regularly to monitor you for signs of anemia. You may be able to avoid interactions between iron and vitamin D if you can get the recommended daily intake for these nutrients from natural sources. Iron is present in red meats, oysters, legumes and greens. Vitamin D is available from fatty fish, such as salmon and sardines, and egg yolks. Commercial dairies in the United States also fortify their milk with vitamin D. But the simplest way to get the nutrient is by exposing your skin to the sun for 10 to 15 minutes two to three times weekly, which triggers the body to synthesize vitamin D.
If your doctor recommends iron or vitamin D supplementation, do not replace the dosages with a natural source without discussing the matter with her first. If you are deficient because of a medical condition that keeps your body from extracting the nutrients from what you eat, taking supplements may be your best option for staying healthy. The Food and Nutrition Board of the Institute of Medicine recommends daily iron intakes based on age and gender. At 19 years of age, a man’s requirement is 8 mg while a woman needs 18 milligrams of iron. Her recommended intake drops to 8 milligrams when she turns 51. Do not exceed these daily values without your doctor’s recommendation and supervision as too much iron can be fatal. Ask a physician before giving iron supplements to a child or adolescent to ensure they receive a safe dose. The Food and Nutrition Board of the Institute of Medicine recommends that all adults, up to 70 years of age, consume 600 international units daily. At 71 years of age or older, adults need to take in 800 IU of vitamin D daily.
Do not exceed these values unless your doctor recommends higher intakes. Excessive vitamin D can cause bone loss and kidney stones. Since the nutrient facilitates calcium absorption, too much vitamin D also increases the levels of calcium in your body. The mineral surplus can crystallize and harden your heart. Reasons for Getting Your Period Early Can Taking Iron & Vitamin B-12 Hurt Me? What Is the Best Time of Day to Take an Iron Supplement? Iron & Vitamin D Deficiency Can Exercise Cause Breakthrough Bleeding? Should Calcium and Iron Supplements Be Taken Together? Can Iron Supplements Make You Feel Dizzy? How to Eat Avocado Seeds for Nutrition Causes of Breakthrough Bleeding for a Month Signs & Symptoms of Low Vitamin D & Low Iron Vitamins that Enhance the Absorption of Iron What Can You Drink That Has Iron in It? Can I Take Iron & Magnesium at the Same Time? Should You Take Iron With Vitamin C? How Long Before Iron Supplements Take Effect?