When and how to take multivitamins effectively
While most people can obtain sufficient nutrients through a balanced diet, in certain cases your doctor may recommend multivitamin supplements to ensure that you are getting adequate amounts of essential vitamins. There are thirteen different essential vitamins, each of which performs distinct functions in the body and is metabolized and stored in different ways. You might be wondering whether it makes more sense to take certain vitamins after a meal or in the morning rather than in the evening. In this article, we summarize the different types of essential vitamins and the ideal times to take multivitamins. We also provide further important information about who may benefit from taking multivitamin supplements.
Table of Contents
- The difference between water-soluble and fat-soluble vitamins
- The best time to take water-soluble vitamins
- The best time to take fat-soluble vitamins
- When is the best time to take multivitamins?
- Do I need multivitamins?
- Testing for vitamin deficiency
The difference between water-soluble and fat-soluble vitamins
All essential vitamins can be classified as either water-soluble or fat-soluble. Water-soluble vitamins dissolve in water and are immediately absorbed by the body’s tissues. Since they are transported through the blood, they are not stored in the body and excess amounts are excreted through urine. Because your body cannot store water-soluble vitamins, it is important to consume them daily (NIH, 2023). The following essential vitamins are water-soluble:
- Vitamin C
- Thiamine (Vitamin B1)
- Riboflavin (Vitamin B2)
- Niacin (Vitamin B3)
- Pantothenic acid (Vitamin B5)
- Pyridoxine (Vitamin B6)
- Biotin (Vitamin B8)
- Folic acid (Vitamin B11)
- Vitamin B12
Source: Lykstad, 2023
Fat-soluble vitamins are absorbed in the intestines along with fat and are stored in fat tissue and the liver. Unlike water-soluble vitamins, fat-soluble vitamins can be stored in the body and are excreted only slowly. This means your body can draw from its own reserves of these vitamins and does not necessarily require a daily intake (NIH, 2023). The following essential vitamins are fat-soluble:
Source: NIH, 2023
The best time to take water-soluble vitamins
Since water-soluble vitamins dissolve easily in water and are quickly absorbed by the body, they can be taken at any time of day. However, it is recommended to take them on an empty stomach with a glass of water (Cleveland Clinic, 2023). Among the water-soluble vitamins, the B vitamins contribute to metabolism and energy production.
Natural sources of water-soluble vitamins include: citrus fruits, melon, broccoli, leafy green vegetables, dairy products, fish, and nuts.
The best time to take fat-soluble vitamins
Fat-soluble vitamins are best taken after or during a meal that contains fat. This is because dietary fat helps your body absorb these vitamins in the intestines (Cleveland Clinic, 2023). The specific time of day is not important for taking fat-soluble vitamins.
Natural sources of fat-soluble vitamins include: butter, milk, egg yolks, fish, vegetable oil, seeds, and nuts. If you want to know which foods specifically contain vitamin D, read our blog "Vitamin D in foods".
When is the best time to take multivitamins?
As the name suggests, multivitamin supplements contain several vitamins and minerals that the body needs. These often include a combination of water-soluble and fat-soluble vitamins. The time of day is not critical for taking water-soluble vitamins. However, fat-soluble vitamins are best taken during or after a meal. For this reason, it is recommended to take multivitamins with a meal or snack at a time of day that suits you. Finding a consistent time to take your vitamins can help you stick to a routine.
Do I need multivitamins?
Whether you need multivitamins depends on a number of factors. If you eat a varied and healthy diet, you may not need to take multivitamins, and in some cases, taking supplements unnecessarily can do more harm than good. However, certain groups of people may have an increased need for vitamins and can benefit from multivitamin supplements. Examples include:
- Vegetarians or vegans: A vegetarian or vegan diet can be beneficial, but it can also lead to a deficiency in certain vitamins and minerals such as vitamin B12, vitamin D, iron, calcium, and zinc (Craig, 2010).
- Older adults: Older people are at higher risk of vitamin deficiencies for various reasons. For example, they may have difficulty chewing and swallowing or suffer from other health issues that suppress appetite. Older adults may also have greater difficulty absorbing vitamin B12 from food (Harvard, 2021).
It is important to talk to your doctor before taking multivitamins. They can advise you on which vitamins you should take, how often, and in what amounts.
Testing for vitamin deficiency
Before starting to take vitamin supplements, it is important to determine whether your body actually needs them. Taking supplements unnecessarily can cause your vitamin levels to become too high and lead to vitamin toxicity. This is especially true for fat-soluble vitamins, as they are stored in the body over time. You can check your vitamin levels with a blood test.
Do you think you might have a vitamin deficiency, or are you experiencing symptoms that may indicate one? The Homed-IQ Vitamin Deficiency Test measures the levels of vitamin B12, vitamin D, and folic acid in your blood. Samples can easily be taken at home and are analyzed in a certified laboratory. The test results include a downloadable lab report that you can share with your doctor for further treatment.
