When is the Best Time to Take Vitamin D

Vitamin D is an essential vitamin that profoundly impacts human health. This fat-soluble vitamin regulates calcium absorption, supports bone health and immune function, and has been found to enhance sleep quality. 

Let’s find out if you are at risk of vitamin D deficiency and when is the best time for you to take vitamin D supplements. 

Why take vitamin D supplements?

It’s estimated that almost 50 percent of the world’s population is vitamin D deficient. Unsurprisingly vitamin D is amongst the most popular dietary supplements and an easy and convenient way to support healthy vitamin D levels. 

Vitamin D belongs to the family of fat-soluble vitamins. Because it’s produced in the skin through sun exposure, it’s commonly referred to as the sunshine vitamin. 

Vitamin D is also found in some foods, including mushrooms, organ meats, egg yolks, and fatty fish. However, food sources typically only contain small amounts of vitamin D, and it’s unlikely that you will get enough vitamin D from dietary sources alone.  

Many factors can interfere with intestinal vitamin D absorption or reduce vitamin D production in response to sun exposure, leaving you at risk of vitamin D insufficiency. 

Here are common reasons for vitamin D deficiency: 

• Lack of adequate sunlight exposure 

• Geographical location 

• Bodyweight (increased body fat lowers vitamin D levels)

• Darker skin tone 

• Sluggish digestion and gallbladder issues 

• Health status 

• Age

• Common drugs, including antibiotics and corticosteroids medications    

Insufficient vitamin D blood levels can significantly impact health and well-being and are linked to various adverse health implications.        

Common symptoms of vitamin D deficiency are:

• Brittle bones 

• Weakened immune system

• Sleep disorders 

• Fatigue 

• Mental health issues, including anxiety and depression

Research suggests that balanced vitamin D levels promote health and well-being and lower the risk of osteoporosis in later life. There is also evidence that vitamin D supplementation supports mental health and normal cardiovascular function and may reduce breast, prostate, and colon cancer risk. 

Unless you live close to the equator, benefit from plenty of sunlight exposure, are generally of good health, and don’t take any medication, vitamin D supplementation is likely needed to support optimal vitamin D levels. 

Regular blood tests can identify your vitamin D status and help determine how much vitamin D you should take.   

Watch the video below to learn when it’s best to take your vitamin D supplement. 

The best time to take vitamin D supplements

Taking vitamin D at the right time can enhance its absorption and ensure maximum effectiveness. The best time to take a vitamin D supplement depends on its intended use, your schedule, and even your diet. 

Vitamin D supplements are typically taken daily, but you may find that some supplement labels suggest taking vitamin D once a week. 

Because vitamin D is fat-soluble, it’s stored in fat cells, and taking a larger dose once a week is possible. However, most people find it easier to remember a daily routine and opt for taking vitamin D supplements daily. 

Let’s look at the best time to take your vitamin D supplement. 

Benefits of taking vitamin D in the morning

A large percentage of people are taking vitamins in the morning, and for a good reason. Most people have a set routine in the morning, and it’s simply easier to remember and more convenient to take your supplements early in the day.

Taking vitamin D in the morning is generally considered effective and beneficial to maintain healthy vitamin D levels. However, it’s thought that caffeine can interfere with intestinal vitamin D absorption, and it’s best to avoid taking vitamin D when you enjoy your morning coffee. 

Benefits of taking vitamin D at night

Evidence suggests that vitamin D is involved in sleep cycle regulation, and vitamin D deficiency has been linked to poorer sleep quality. In fact, a large percentage of sleep apnea cases are due to low vitamin D. If you are prone to sleep disturbances, taking vitamin D at night may support restful sleep.

Vitamin D receptors are found in the parts of the brain that govern sleep and sleep cycle regulation—and it’s thought that vitamin D promotes the secretion of melatonin, a hormone that evokes sleepiness and prepares your body for sleep. 

It’s important to note that some individuals appear sensitive to taking vitamin D later in the day and experience worsening sleep issues. Listen to your body and adjust the timing of vitamin D supplementation accordingly. 

Should you take vitamin D with a meal?

Vitamin D is fat-soluble and should always be consumed with a high-fat meal to aid intestinal absorption. That’s why most vitamin D supplements come in liquid gel capsule form that contain fat to enhance absorption. 

However, most supplements that contain vitamin D in combination with other vitamins, including multivitamins and prenatal vitamins, typically don’t contain fat. It’s vital to consume these supplements in combination with high-fat foods such as olive oil, avocado, meat, dairy, eggs, or nuts.   

Whether your vitamin D supplement contains some fat or not, it’s always best to consume vitamin D in combination with fat-containing foods to ensure maximum absorption and effectiveness. 

Key takeaways

Vitamin D supplementation can be excellent for health and well-being, and taking it at the right time can boost its absorption and maximize its effectiveness.

While most people find it easy and convenient to take vitamin D in the mornings, taking vitamin D supplementation in the evenings may help you fall asleep fast and promote restful sleep.

Whether you choose to take your vitamin D supplement in the morning or evening, it’s best to combine it with a fat-containing meal to enhance intestinal absorption and promote healthy vitamin D levels. 

FAQ

1. Should I take vitamin D in the morning or at night?

You can take vitamin D in the mornings or at night. While taking vitamin D in the mornings is easy to remember and generally considered effective, taking vitamin D in the evening may promote healthy sleep.   

2. When should I take vitamin D supplements?

If you experience sleep issues, taking vitamin D at night may support restful sleep. However, if this worsens your sleep issues or you prefer taking vitamin D in the mornings, that's perfectly fine. 

3. Can I take vitamin D before bed?

Taking vitamin D before bed may help you fall asleep fast and promote healthy sleep cycles. However, some individuals appear sensitive to vitamin D and experience worsening sleep issues when taking it later in the day.   

4. Can I take vitamin D on an empty stomach?

Taking vitamin D on an empty stomach or with a fat-free meal isn’t recommended. Vitamin D is fat-soluble and requires dietary fats to promote effective intestinal absorption, and it's best to take vitamin D in combination with a fat-containing meal. 

5. Does vitamin D help with sleep?

There is evidence that vitamin D helps regulate healthy sleep cycles and supports the production of melatonin, a sleep-promoting hormone that prepares your body for sleep. 

6. Can I take vitamin D every day?

Yes, taking vitamin D daily is generally considered safe and effective in supporting healthy vitamin D blood levels.  

7. Why should I take vitamin D supplements?

Almost 40 percent of U.S. adults are vitamin D deficient. Factors including geographical location, lack of adequate sunlight exposure, excess body fat, darker skin tone, and certain medications can significantly impact your body’s ability to produce vitamin D or interfere with intestinal absorption of dietary and supplemental vitamin D.

Healthy vitamin D levels reduce the risk of autoimmune diseases, osteoporosis, and breast cancer and promote immune health, sleep, and muscle function.