While a daily multivitamin can be consumed at any time of day, consistency is key, and having it with a little food or water can help, says Doug Cook, RD, a coauthor of Nutrition for Canadians for Dummies and host of the Pursuit of Health podcast, based in Toronto.
“What matters is taking supplements consistently, in a way that works for you,” Cook explains.
Taking a multivitamin around the same time each day helps ensure a stable level of nutrients. While the body does store some nutrients, many, like vitamin C, are short-lived and water-soluble (meaning they are not stored in the body and excess is excreted in your urine), O’Neal says.
Keep the 80/20 rule in mind: “Eighty percent of the time, be consistent with taking a daily multivitamin,” says O’Neal. “But if you forget to take it, say, 20 percent of the time, it’s not the end of the world.”
Popping a multivitamin with food may also help you sidestep the tummy upset and nausea that vitamins can cause on an empty stomach.
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Also, eating dietary fat may help your body absorb the fat-soluble vitamins (stored in the body) that your multi contains, such as vitamin A, D, E, and K.
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Finally, washing down a multi with a glass of water not only makes it easier to swallow, but also aids the breakdown of water-soluble vitamins like vitamin C and B12.
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A daily multivitamin may provide nutrient insurance — especially if you have certain conditions that put you at risk of deficiencies. “For an otherwise healthy person, food is the best source for these vitamins and minerals,” says O’Neal. “The exception to this includes anyone who is post–bariatric surgery or has other malabsorption concerns,” he adds.
Multivitamins may also be helpful for people taking a GLP-1 medication for obesity and weight loss. “GLP-1 medications often decrease food intake, and if [you’re] experiencing vomiting, may lead to thiamine and other B vitamin deficiencies in the long term,” says O’Neal.
Multivitamins that provide nutrients in recommended amounts don’t usually interact with medications, with the exception of blood thinners like warfarin. Talk to your doctor before starting a multivitamin, especially if you’re taking blood thinners.
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