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“When people don’t take vitamins the proper way, they don’t see improvement,”
says family medicine doctor Rodolfo Perez-Gallardo, MD. “Your body can’t fully
absorb vitamins unless you know the best time to take them.”
Dr. Perez-Gallardo says it’s less about time of day and more about syncing the
habit with your eating and drinking schedule. He explains how.
And since it can be energizing, Dr. Perez-Gallardo says that the best time to take
vitamin B12 is in the morning, so it won’t affect your sleep.
When is the best time to take vitamin D and
other fat-soluble vitamins?
Fat-soluble vitamins require fat for your body to absorb them. They include:
Vitamin A.
Vitamin D.
Vitamin E.
Vitamin K.
For maximum absorption, the best time to take vitamin D and other fat-soluble
vitamins is after you’ve eaten foods that contain fat. And you don’t need much: Dr.
Perez-Gallardo says even small amounts of low- or whole-fat milk or yogurt will do
the trick. So will eating food cooked with oil.
The reverse is true when you take a multivitamin on an empty stomach with water
— your body can’t properly absorb the fat-soluble vitamins. You could also end up
with an upset stomach. So for full absorption, Dr. Perez-Gallardo recommends
taking water- and fat-soluble vitamins separately.
When is the best time to take prenatal
vitamins?
While they are important throughout pregnancy, the best time to start taking
prenatal vitamins is before you’re pregnant — when you’re planning to conceive,
says Dr. Perez-Gallardo.
And while you’re at it, also take 400 micrograms of folic acid daily three months
before you plan to get pregnant. “Folic acid is essential for the development of
your baby’s neural tube. Not having enough can lead to neural tube defects,” he
says.
Prenatal vitamins: Take these with water and a meal for optimal absorption. It’s
best to take them with breakfast or lunch, which lowers the chance of an upset
stomach and acid reflux.
Calcium citrate: You can take it with or without food because your body can
absorb it with or without acids. Doctors often recommend calcium citrate for
patients who take antacids.
If you can’t eat this way at least one meal a day, you may benefit from taking
vitamins. Doctors may also recommend taking vitamins if you:
Have a medical condition, such as cancer, that makes it hard to eat nutritiously.
Had a partial colon resection, especially if doctors removed part of your ileum
(where vitamin B12 is absorbed in your intestine).
“But talk to your healthcare provider first,” says Dr. Perez-Gallardo. “Your provider
can check your levels to see if and where you are deficient, then get you what you
need.”
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