Vitamins can be quite an investment, and when you’re taking a daily supplement, it’s understandable to want to maximize their benefits. While there are several supplements you can take any time, for others, timing is crucial.
“Like medications, the timing of vitamin supplements can really matter,” says Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group. “Some work better in the morning, while others are more effective at night.”
Scott Keatley, RD,, co-owner of Keatley Medical Nutrition Therapy, agrees. He mentions that many people tend to take their supplements with coffee on an empty stomach, as it feels convenient, yet this isn’t always the best option.
Some supplements can irritate your stomach, leading to nausea or other discomforts if taken without food, according to Dr. Sonya Angelone, PhD, RDN, a nutrition expert in San Francisco.
Considering when to take your vitamins is pretty important. Here’s a look at some vitamins that might not be the best choice in the morning, along with recommendations on when to take them.
3 Vitamins You Shouldn’t Take First Thing in the Morning
It’s always wise to consult with a healthcare provider before starting any new supplement, as they can guide you on the optimal timing for each vitamin, says Jessica Cording, RD, author of The Little Book of Game-Changers. But if you’re unsure or forgot to ask, here are some vitamins and minerals that dietitians recommend avoiding first thing in the morning.
1. Iron
Iron is a key mineral that dietitians often highlight. Even though it’s best absorbed on an empty stomach, it can lead to nausea and cramps, according to Dr. Angelone. So, it’s sometimes easier on the body to take iron along with a small snack.
Avoid pairing iron with your morning coffee or tea, as the compounds in these drinks can hinder iron absorption, notes Keatley. Also, it’s best not to consume iron with calcium-rich foods, since calcium can significantly block iron absorption.
“Instead, consider taking it with a piece of fruit or some orange juice,” says Dr. Angelone. “A little less iron is better than none if it makes you feel nauseous.”
2. Magnesium
With magnesium, timing isn’t about absorption so much as its effect on sleep. “Certain types, like magnesium bisglycinate, can help create a relaxed state, which is better for sleep,” says Moskovitz. “This can make some people feel drowsy.”
Cording backs this up. “Taking magnesium at night is a great idea because it’s calming for your nervous system,” she adds.
Interestingly, magnesium can also aid digestion, Cording notes. Taking it in the evening reduces the chance of unexpected bathroom needs when you’re out, as you’re likely at home and more comfortable.
3. Fat-soluble vitamins like A, D, E, and K
Vitamins A, D, E, and K are fat-soluble, meaning they are better absorbed with dietary fat. As Keatley points out, “Taking these with a meal increases consistency in absorption.” If your first meal of the day is just coffee, you might not be getting enough fat to absorb these vitamins effectively.
Moskovitz supports this idea. “Schedule these vitamins with a meal,” she recommends. Dr. Angelone typically advises her patients to combine them with their largest meal of the day for optimal fat content and absorption.
When Is the Best Time To Take These Vitamins?
The ideal timing really varies depending on the supplement. “Choosing a time that maximizes absorption and is sustainable for you is essential,” Keatley emphasizes. Here’s a quick guide:
- Iron: “Iron is best taken in a single dose and separated from coffee, tea, and calcium-rich foods or supplements,” Keatley explains. If taking it on an empty stomach causes nausea, consider a small snack.
- Magnesium: This mineral is ideally consumed in the evening with dinner or an hour or two before bed to promote relaxation, according to Keatley. “Tolerability varies, so adjust based on how it impacts you,” he notes.
- Fat-soluble vitamins: “Vitamins A, D, E, and K should be taken with a meal that includes some dietary fat,” Keatley says. For most, lunch or dinner is easier to stick to than taking them first thing in the morning.
