Multivitamins can help fill nutrient gaps, but you may wonder if timing makes a difference. Experts say consistency matters most, but timing can still affect absorption and how well you tolerate them.
There isn’t one exact time that works best for everyone. What matters most is taking your multivitamin regularly. Taking it at the same time each day can help make it part of your routine.
“The best time to take a multivitamin is whenever you’ll remember to take it,” Allison Christel, MSN, FNP-C, CEO at PlantedRx, told Health. “Consistency beats perfect timing every time.”
You can take a multivitamin in the morning or at night. The best time often depends on what fits your routine and how your body responds.
“There’s no strong evidence that morning is biologically better than taking multivitamins in the evening,” Lauri Wright, RDN, Director of Nutrition Programs and Associate Professor at the University of South Florida College of Public Health, told Health.
That said, some nutrients may influence how you feel. “B vitamins are ‘energy release’ vitamins and are best taken in the morning,” Andy Yurechko, MS, RDN, LDN, a registered dietitian with Flawless Bloom, told Health. These vitamins help the body convert food into energy, and some people feel more alert when taking them earlier in the day.
“I recommend taking multivitamins with breakfast or lunch rather than dinner, since B vitamins can be energizing and may interfere with sleep for some people,” Christel said.
Taking a multivitamin with food is usually recommended. It can improve absorption and help prevent stomach discomfort and nausea.
“Multivitamins are absorbed best when they’re taken with food, especially with a meal that contains some fat,” Wright said. Fat helps your body absorb vitamins A, D, E, and K.
Yurechko agreed. “Fat-soluble vitamins like A, D, E, and K are best taken with a fatty food.” Foods like eggs, yogurt, avocado, nuts, seeds, or milk can help with absorption.
Taking your vitamin with food may also reduce stomach upset. If discomfort occurs, Wright suggests taking it during a meal rather than before or after.
Note: Calcium can reduce iron absorption, and high-dose iron may interfere with zinc absorption. If you take additional mineral supplements alongside a multivitamin, spacing them a few hours apart may help improve absorption.
Most people can take a multivitamin whenever it best fits their routine. However, some people may benefit from specific timing.
- Sensitive stomach: Taking a multivitamin without food can upset your stomach. Taking it with a meal may help. Multivitamins that contain higher amounts of iron can cause nausea, stomach cramps, or diarrhea. Some people feel better using a lower-iron formula if they don’t need extra iron.
- Pregnancy: Prenatal vitamins often contain higher amounts of iron and other nutrients needed to support a growing baby. These higher doses, along with pregnancy-related nausea and slower digestion, can make vitamins harder to tolerate. Taking a prenatal vitamin with food or later in the day may help.
- Older adults: Digestive changes can affect nutrient absorption. Taking supplements with meals may improve tolerance and help the body absorb certain vitamins.
Some nutrients can interact with medications, especially when taken at high doses. Taking supplements a few hours apart may help reduce interactions.
- Calcium and iron can interfere with thyroid medicine
- Magnesium and zinc may affect certain antibiotics
- Medications used to reduce acid may lower vitamin B12 absorption
Multivitamins aren’t necessary for everyone. If you have a medical condition, are pregnant, or take medications, talk with a healthcare provider to determine what’s right for you.
