When Not to Take Your Vitamins: Avoid These Common Nighttime Mistakes

Whether your cabinet is filled with bottles of vitamins and supplements, or you just have an expired jar of vitamin C left over from last winter (throw it out!), it’s always good to know which vitamins to take, and when. While vitamins today come in all shapes, flavors, and colors, they are dietary supplements that must be taken with care and in the correct way.

Some vitamins need to be taken with food, while others are best absorbed on an empty stomach. There are certain vitamins you should avoid taking at night if you want a good night’s sleep.

B-Complex Vitamins – B vitamins support the nervous system and help maintain a good mood and prevent fatigue. However, they also stimulate the very system they support. If you want to sleep well and avoid insomnia, B vitamins should be taken in the morning. Note: they are water-soluble, so they don’t require food for absorption.

Vitamin D – While it’s ideal to get vitamin D from sunlight, most of us don’t get enough for various reasons. It’s important to take vitamin D with fat such as avocado, nuts, or olive oil, to enhance absorption. However, it's important not to take vitamin D at night as it competes with melatonin (the sleep hormone) in the body and can interfere with falling or staying asleep.

Calcium – Calcium is essential not only for strong bones but also for dozens of other vital functions in the body. However, it can interfere with the absorption of magnesium, another crucial mineral. Magnesium absorption in the evening helps relax the muscles and promotes better sleep, so it’s best to avoid calcium at night.

Multivitamins – Since multivitamin pills contain a mix of various vitamins in different doses, the general recommendation is to take them as early in the day as possible, and always with a meal containing fat. This ensures better absorption of the fat-soluble vitamins in the capsule.