The Best Time of Day to Take a Multivitamin, According to a Dietitian

A.M. or P.M.? With or without a meal? We answer your top supplement-popping questions.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Of all of the supplements on the market, multivitamins top the list as the most popular dietary supplements among adults of all ages, according to the Centers for Disease Control and Prevention. In fact, the National Institutes of Health reports that nearly one-third of adults in the United States turn to multivitamins to help them reach their daily nutrient needs.

Related: What Happens to Your Body When You Take Vitamin D Every Day

However, unlike getting a prescription from a doctor, buying over-the-counter supplements like multivitamins means you’re on your own when deciding when and how to take them. That’s why we reached out to dietitians to ask about the optimal time of day to pop the multi—and if you should take it with or without a meal. Read on for more.

Factors to Consider

Type of Multivitamin

Multivitamins can be categorized into two groups: those that exclusively contain vitamins and those known as multivitamin-mineral supplements, which consist of a blend of both vitamins and minerals. Both categories of multivitamins typically include the water-soluble vitamins C and B-complex, along with the fat-soluble vitamins A, D, E and K. Just as their names suggest, water-soluble vitamins simply dissolve in water, and fat-soluble vitamins require fat for absorption. In order to maximize absorption of those fat-soluble vitamins, you’ll want to take them alongside a meal that contains dietary fat. For example, a salad with olive-oil-based dressing or a turkey sandwich with avocado or cheese.

Individual Preference

Personal preference also plays a huge role when it comes to timing your multi. Let’s face it, it’s not easy to remember to take supplements every day. That’s why choosing a time that you can stick with and that works with your schedule is one of the best ways to stay consistent. Habit stacking can help here. For example, you might take your multivitamin alongside breakfast every day or take it just before journaling before bed.

Stage of Life

Entering a new life stage? Certain life stages can also help you determine the right time to take a multivitamin. For example, if you are pregnant, it’s generally advised to take a prenatal supplement (a multivitamin that’s formulated to the needs of a pregnant person). However, you might also be dealing with nausea, which can make you avoid food and supplements in the first place. That’s why you should take a prenatal during the time of day when you feel the least nauseated, says Ryann Kipping, M.P.H., RDN, founder of The Prenatal Nutrition Library App.

Health Conditions and Medications

Certain health conditions often require medication, which may interact with the nutrients in a multivitamin. For example, hypothyroidism is often treated with levothyroxine, a medication that needs to be spaced out four hours from supplements for proper absorption, says Meghan Pendleton, M.S., RDN, of Meghan Pendleton Nutrition, a private practice based in Detroit. Since thyroid medication typically needs to be taken first thing in the morning before food and coffee, you might plan to take a multivitamin with lunch.

In addition, keep in mind that calcium may interfere with certain antibiotics and blood pressure medications, while vitamin K may impede the effectiveness of blood-thinners like Coumadin, explains Pendleton. “The best practice is always to consult your dietitian, physician or pharmacist to make sure supplementation is safe,” she says.

Morning vs. Evening

There is much debate over whether it is best to take multivitamins in the morning or the evening. So, let’s weigh the pros and cons of each.

One benefit of opting for the morning is the convenience of including it in your morning routine. Morning schedules tend to be more structured and predictable, making it easier to adhere to new habits. Kipping suggests placing your multivitamin bottle next to your breakfast items. This way, you have a visual reminder that prompts you to take them at the same time every morning. However, if you regularly skip breakfast, “taking a multivitamin on an empty stomach may cause GI upset,” says Pendleton. That’s a situation where taking it at breakfast time might not be the best option for you.

On the flip side, taking your multivitamin in the evening offers the benefit of lessening the risk of potential interactions with medications and other supplements taken earlier in the day. Conversely, Pendleton says that a potential disadvantage is that it may be hard to remember to take multivitamins in the evening after a long day. Keeping the bottle on your bedside table might be helpful in this instance.

Pendleton also points out that there is also a common misconception that B vitamins (like B12) in multivitamins may have an energizing effect that disrupts sleep. However, “this comes from a misunderstanding of the role of B vitamins in the body. Although they are required for the body to use energy—and deficiency can cause fatigue—they do not in themselves produce energy or provide a stimulating effect,” she explains. Therefore, taking a multivitamin in the evening if it works better with your schedule won’t disrupt your sleep.

Final note: If your dose requires taking multiple pills or capsules, which may be the case with some prenatal vitamins, that’s a time when you might consider spacing them throughout the day, suggests Kipping.

Timing with Meals

When given the opportunity to take a multivitamin with or without a meal, it is best to take it with food. As mentioned above, multivitamins usually contain the fat-soluble vitamins A, D, E and K. Therefore, they are better absorbed with sources of dietary fat like olive oil, avocado, nuts, seeds, eggs, dairy products and fish. In addition, Pendleton and Kipping both point out that pairing your multivitamin with a meal also helps to reduce potential gastrointestinal side effects, such as nausea, diarrhea and constipation.

As far as which meal of the day is best, “There is not sufficient research on the effects of different mealtimes on multivitamin absorption. Likely, the timing of meals does not matter as much as the composition of the meals,” says Pendleton. Just remember to take your multivitamin with a meal that contains a source of dietary fat, but it’s OK if it’s at breakfast, lunch or dinner.

Expert Recommendation

After considering all of the factors above, experts agree that the best time to take a multivitamin depends on your unique medical needs, GI tolerance, lifestyle preferences and the makeup of your meals. “There is research to support the efficacy of supplementing some vitamins in the morning and some in the evening,” Pendleton says. However, both dietitians state that this matters more for individual nutrient supplements that contain one vitamin or mineral. If you are supplementing with a single nutrient, talk to the pharmacist on staff for guidance about specific timing. Looking at the evidence in total, since multivitamins contain an array of nutrients, there is no strict recommendation for precise timing, says Pendleton.

Ultimately, “The best time to take a multivitamin is when you will consistently remember to take it,” says Kipping.

The Bottom Line

There are many things to consider when choosing the best time to take a multivitamin. From the specific type of multivitamin to individual preference, your unique stage of life and potential medication interactions, each of these factors plays a major role in supplement timing. According to dietitians, the best time to take a multivitamin is with a meal that contains dietary fat for optimal absorption. And, generally, whether you take your supplement in the morning or evening is a personal preference. However, it is always best to talk to your doctor or dietitian to choose the best time that fits with your needs.

Read the original article on Eating Well.