When is the Best Time to Take Vitamins?

This article is for you if:

• You want to learn the best time to take vitamins
• You want to learn more about each vitamin inside your average multivitamin

Should You Take Vitamins in the Morning or at Night?

To answer the first question right off the bat, the best time to take vitamins and supplements will largely depend on what vitamins you are taking. Not all vitamins are created equal. Moreover, when most people say vitamins, they mean micronutrients that fall into both the vitamin and mineral categories.

Some of them should be taken in the morning with a meal to maximise absorption. Others are best taken in the evening before bed. Let’s talk about vitamins and minerals for each of the main groups you can find in the store:

• Multivitamins
• Vitamin B
• Vitamin D
• Vitamin C
• Vitamin E
• Folic acid 
• Magnesium
• Omega-3 Fatty Acid
• Zinc

Getting adequate levels of vitamin C, D, and iron is essential for a healthy immune system. Your immune system is your body’s natural defence against illness. If you are unable to meet your nutritional needs solely through food, supplementing with multivitamins in conjunction with iron supplementation is an effective way to support your immune system. However, Food supplements are not a substitute of a healthy and balanced diet and lifestyle CTA HERE

Best Time to Take Multivitamins

You should take your multivitamins in the morning with a meal to maximise absorption. However, if this causes any stomach issues, try taking them before bed. Remember, consistency is key here!

People who can benefit the most from taking multivitamins are:

• Adults
• Vegans & Vegetarians

When is the Best Time of Day to Take Prenatal Vitamins?

Pregnant and breastfeeding women may benefit from taking prenatal vitamins because of their increased requirement for essential nutrients. However, it is advised that pregnant women or those on medication check with a healthcare professional before taking vitamin or mineral supplements. 

As with traditional multivitamins, prenatal vitamins are best taken in the morning, with a meal, and consistently.

According to the Cleveland Clinic, the best time to take vitamins D, C, and B, are as follows:

Best Time to Take Vitamin D: 
Vitamin D is fat-soluble, meaning it doesn’t dissolve in water, so you should pair it with high-fat foods to ensure proper absorption. It is essential to incorporate Vitamin D into your routine, ideally alongside breakfast or as part of your bedtime snack (as long as it doesn’t interfere with your sleep).

Vitamin D is best taken in the morning, lunchtime, or evening, when you have high-fat foods such as a glass of whole-fat milk, avocado, olive oil, or flax.

Best Time to Take Vitamin C
Vitamin C is a water-soluble vitamin, meaning it is best taken with water. You should take vitamin C in the morning, on an empty stomach. 

Best Time to Take B Vitamins 
The best time to take B vitamins is after you wake up, preferably with a meal to maximise absorption¹. 

What role does each B vitamin play?
Vitamin B-1 is known as Thiamine. Thiamine contributes to normal energy-yielding metabolism, normal functioning of the nervous system, psychological function, and the normal function of the heart. Good sources of Vitamin B-1 include:

• Pork
• Fish (like salmon and tuna)
• Legumes (like beans and lentils)
• Nuts (like sunflower seeds and pecans)
• Whole grains (like brown rice and oatmeal), fortified cereals, and eggs.

Vitamin B-3 is also called Niacin. Can be incorporated into your diet through peanuts, fish, brown rice, and whole grains.

Vitamin B-6 contributes to normal protein and glycogen metabolism. It is vital for the efficient breakdown of food - particularly carbohydrates - into smaller units the body can utilise. Additionally, Vitamin B6 helps regulate hormonal activity. Good sources include bananas, tuna, chickpeas, and pistachios.

Vitamin B-9, also known as Folate, contributes to normal blood formation. It’s one of the building blocks of DNA and RNA. Good sources include avocados, leafy greens, broccoli, green peas, and more.

Vitamin B-12 is only found in animal products. Vitamin B-12 is crucial to the normal functioning of the nervous system. It helps to create and regulate RNA, and it’s also involved in the formation of red blood cells. The best time to take vitamin B-12 is in the morning, similar to all B vitamins.

Best Time to Take Omega-3 Fatty Acids (Fish Oils)
Omega-3 fatty acids are “healthy fats” and can be taken at any time of the day. To improve the absorption of omega-3, you should take it with a meal that includes fats² such as avocado, flax, or whole-fat milk. This can help reduce the side effects as well as enhance the effectiveness of the supplement.

Omega-3 (EPA & DHA), found in fish oil and seeds like flaxseed, is a vital nutrient for your body. DHA contributes to normal brain and eye function, while both EPA and DHA contribute to normal heart function.

Best Time to Take Folic Acid

Folic acid is the man-made version of Vitamin B9 (Vitamin Folate). Folate contributes to maternal tissue growth during pregnancy and normal blood formation. Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. This beneficial effect is obtained with a supplemental folic acid daily intake of 400μg for at least one month before and up to three months after conception.

You can take folic acid at any time of the day. Folic acid is a water-soluble supplement, meaning it is best to take it with water.

Best Time to Take Magnesium

Most healthcare professionals would recommend taking magnesium with a meal due to the possible gastrointestinal side effects if a high dose is taken, which could cause diarrhoea on an empty stomach³. As a result, you can split the dose into two (breakfast and dinner).

Magnesium is an essential nutrient that affects many functions in the body. Magnesium contributes to electrolyte balance, normal protein synthesis, psychological function, the maintenance of normal bones and teeth, normal muscle and nervous system function and reduction of tiredness and fatigue. Magnesium is such an important mineral that, even if you’re not taking it at the “perfect time”, just the fact that you’re taking it consistently is more than enough.

Best Time to Take Vitamin E

Vitamin E contributes to the protection of cells from oxidative stress. Vitamin E is a fat-soluble vitamin that requires natural fat in our meals for absorption and works best when taken with a meal containing fat.

Best Time to Take Zinc

Zinc contributes to the normal function of the immune system. It is best to take zinc one or two hours before meals, with a glass of water. You can take zinc at any time of day.

Best Time to Take Water-Soluble vs Fat-Soluble Vitamins

In this guide, we have already touched upon several fat-soluble and water-soluble vitamins individually. For example, Vitamin D is a fat-soluble vitamin, meaning it is best taken with high-fat foods.

As a result, the best time of day to take fat-soluble vitamins should be based on your eating pattern and when this type of vitamin will be most easily absorbed. This can mean taking them after your breakfast or your last meal of the day.

On the other hand, water-soluble vitamins are best taken on an empty stomach. This can mean taking them as soon as you wake up or more than two hours after eating. An example of water-soluble vitamins includes Vitamin C, which also occurs naturally in several popular products, including orange juice.

Can I take my Vitamins at Night?

You can choose to take any vitamin at night that does not interrupt your sleep or will not affect the absorption of the vitamin. As a result, you can take the following vitamins at night:

• Iron
• Vitamin D
• Vitamin C
• Vitamin E
• Magnesium

When to Take Vitamins Chart

Our easy-to-follow table has combined all of the content above to show the best time of day to take each type of vitamin supplement.

Conclusion

Some vitamins and minerals have golden windows that reduce irritation or boost effectiveness, so check with your doctor for interactions with medications. The takeaway here is consistency is key - make them part of your morning or bedtime routine to build the habit and maximise benefits.

References:

¹Cleveland Clinic, 2021 https://health.clevelandclinic.org/the-best-time-to-take-vitamins

²Veronica Zambon, 2025 https://www.medicalnewstoday.com/articles/when-to-take-fish-oil

³Rachael Ajmera and Sandra Silva, 2025 https://www.healthline.com/nutrition/best-time-to-take-magnesium