A health expert has explained the best time to take vitamins, whether that be first thing or the morning or before you go to bed. Although timing isn’t crucial, for some supplements it can actually matter quite a bit and boost its effectiveness.

Consuming certain vitamins at a particular time can help minimise the chances of experiencing negative side effects. For instance, pairing a vitamin supplement with a meal can enhance the body’s absorption of the vitamin and enhance its overall health benefits.

Health expert, Cory Rodriguez, who goes by the username HealthWithCory on social media says the likes of vitamin D works best when taken in the morning hours. Meanwhile, for minerals like iron, he says it is best absorbed when taken on an empty stomach.

Vitamin D

Vitamin D plays a crucial role in maintaining the balance of calcium and phosphate levels within the body. These are essential for the overall health of bones, teeth, and muscles.

The human body produces vitamin D when exposed to sunlight directly on the skin while being outdoors. The NHS states: “Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.”

Regarding when to take vitamin D, Cory says: “I like taking vitamin D in the morning hours, because some evidence shows it can mess with melatonin levels if taken at night.”


The human body requires a combination of vitamins and minerals in order to operate effectively. Iron in particular is an essential mineral required by the body to support its growth and development.

The body utilises iron to produce haemoglobin, which is a protein found in red blood cells responsible for transporting oxygen from the lungs to every corner of the body. Iron is also crucial for the production of myoglobin, a protein that supplies oxygen to the muscles.

Iron plays a vital role in the synthesis of certain hormones necessary for bodily functions, too. Cory says: “Iron is best absorbed when taken on an empty stomach, but some people cannot tolerate this so if you need to take it with a meal you still can. Iron also seems to be absorbed better when taken every other day.

Excessive intake of minerals can lead to adverse effects. It is recommended to consume minerals on a daily basis along with meals. Taking mineral supplements on an empty stomach could cause side effects for some people, including stomach discomfort.

B Vitamins

The human body does not have the ability to synthesize or retain water-soluble vitamins on its own. This means you have to obtain these essential nutrients from sources such as animal products, plants, and occasionally supplements.

Vitamin C and several B vitamins are among the various types of water-soluble vitamins. There are eight varieties of B vitamins, each serving a distinct purpose within the human body – including:

  • thiamin
  • riboflavin
  • vitamin B-6
  • niacin
  • biotin
  • vitamin B-12
  • folic acid
  • pantothenic acid

Cory says: “For some people B vitamins can give them energy, so taking them at night could mess with your sleep. Take them in the morning hours.”

Taking a B vitamin after waking up is recommended due to its energising properties. Research indicates that vitamin B-6 has the potential to disrupt sleep patterns and trigger vivid dreams. To mitigate this negative impact, individuals may consider consuming these supplements earlier in the day.


Multivitamins often contain both water and fat-soluble vitamins. Research shows it is recommended to take multivitamins with food to aid in absorption, as fat can assist in the process.

“Since multivitamins contain a number of different vitamins and minerals it’s best to take them in the morning hours. I also find people tend to do better taking multivitamins with a meal, but this can change based on the specific ingredients in the multivitamin.”


It is advisable to consume magnesium supplements along with meals to potentially mitigate certain negative effects. Consistency plays a crucial role in optimising results.

Magnesium has a whole host of health benefits. Studies show it has potential to enhance blood sugar regulation, lower the risk of migraines, decrease blood pressure, and offer protection against depression.

The benefits of magnesium have been largely associated with its long-term use. So you can take it at any time of the day, depending on what works for you.

However, Cory suggests: “Since magnesium can help your sleep, it makes sense to take this prior to bed, especially if you are taking magnesium glycinate.”


Ashwagandha has been known to help relieve stress. Studies also indicate it can increase energy levels and improve concentration.

Ashwagandha, which comes from a plant, is good to take in the morning if you want to focus, feel calm and lower anxiety during the day. Otherwise is it ideal to take in the evening for relaxation, balancing your nervous system and stimulating high-quality sleep.

Cory says: “When it comes to anything that reduces cortisol (our stress hormone), I like taking it later in the day simply to match the bodies natural response. In the morning cortisol levels are high to keep us awake, so I would rather control these levels later in the day.”

Results from taking ashwagandha may not be immediate, and it could take a few months before you start to see its effects. It is important to consult with a healthcare professional to determine if ashwagandha or any other supplements are suitable for you.

Important things to remember:

It is important to remember that even though vitamin and mineral supplements are safe to consume, it is most beneficial to obtain these nutrients from food sources, including:

  • kale
  • spinach
  • nuts
  • fruits
  • low fat meats

Always speak to your doctor first before making any drastic diet or lifestyle changes and to check if there is a reason for any vitamin or mineral deficiency.