Best Time to Take Vitamin D
Date:
17 Jun 2024
Vitamin D is an essential vitamin that many of us tend to be deficient in, especially during the winter months. When looking to improve this deficiency, it's important to remember that absorption is a key element.
Vitamin D is a mineral better absorbed with healthy fats, such as avocados, nuts, eggs, and seeds. To maximize your levels1, we recommend taking it with breakfast, lunch, or an afternoon snack.
So, what are the benefits of taking vitamin D, and why do we need it?
Benefits of Taking Vitamin D
Vitamin D benefits our mood, immunity, skin, and, last but not least, our gut health. Our recommended dosage is approximately 10 mcg of vitamin D per day, but the average intake in the UK from food is only 3 mcgs!.4
Most of our vitamin D is created when our skin is exposed to sunlight, which can be tricky during the colder winter months.
Vitamin D plays an important role in maintaining good bone health by regulating the amount of calcium and phosphate in the body. When deficient in vitamin D, we are more prone to conditions such as rickets, osteoporosis, and osteomalacia.5
Vitamin D also benefits our gut health by helping to maintain the integrity of the gut mucosal lining.7
Similarly to Omega 3s, it helps reduce the permeability of epithelial cells by modulating tight-junction proteins, preventing bacterial overgrowth, and 'leaky gut syndrome'. Hence, Vitamin D supplementation is often recommended for those with autoimmune diseases.
Vitamin D may also help prevent cancer and improve cognitive health.2
Is it better to take vitamin D at night or in the morning?
Research suggests that taking vitamin D in the morning may increase its absorption due to our stomach acidity and pH.3
Many people find it easier to be consistent if they include it in their morning routine and may also notice the effects more during the day than absorbing the vitamin while sleeping.3
However, finding a consistent routine that works best for your lifestyle will be the most effective method of taking vitamin D.
The Best times to take vitamin D
The best times to supplement with Vitamin D are usually with a meal, preferably at breakfast, lunch, or dinner.3 This is because it's a fat-soluble vitamin, so taking it with food can enhance its effectiveness.
However, concluding whether night or morning supplementation is more effective is difficult. Generally, taking it in the morning is recommended due to the ease of routine, and there may be a slight edge in the absorption level.3 However, as long as it is taken with food or a meal, the body will absorb it well.3
The key is to find what works for you and stick with it to ensure you regularly meet your vitamin D needs.
What foods are high in vitamin D?
Many whole foods, including oily fish such as mackerel and sardines, are high in Vitamin D. This type of fish is also excellent for our gut lining and rich in Omega 3s. Other sources include egg yolks, red meat, and liver.2
Vitamin D is also added to some foods, such as fortified breakfast cereals, plant milks, and fat spreads. You can normally see this information on the products you buy. In some countries, cow's milk is fortified with vitamin D, but unfortunately, this is not normally the case in the UK.2
Conclusion
In conclusion, vitamin D is an essential vitamin that many of us lack, especially during the colder months. It has a host of benefits for our immunity, mood, and gut health as well as playing a role in preventing autoimmune diseases and improving bone health.
We highly recommend keeping an eye on your vitamin D intake and maintaining it through diet or supplementation.
You might also be interested in:
Benefits of Kiwi Fruit: Skin, Gut, & Immunity
References
2: Manson JE, Cook NR, Lee IM, et al. Vitamin D supplements and prevention of cancer and cardiovascular disease. New England Journal of Medicine 2019; 380(1):33–44. [PubMed Abstract]
3: Maurya, V. K., & Aggarwal, M. (2017). Factors influencing the absorption of vitamin D in GIT: an overview. Journal of food science and technology, 54(12), 3753–3765. https://doi.org/10.1007/s13197-017-2840-0
4: Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
5: Laird, E., Ward, M., McSorley, E., Strain, J. J., & Wallace, J. (2010). Vitamin D and bone health: potential mechanisms. Nutrients, 2(7), 693–724. https://doi.org/10.3390/nu2070693
6: Sintzel, M. B., Rametta, M., & Reder, A. T. (2018). Vitamin D and Multiple Sclerosis: A Comprehensive Review. Neurology and therapy, 7(1), 59–85. https://doi.org/10.1007/s40120-017-0086-42
7: Akimbekov, N. S., Digel, I., Sherelkhan, D. K., Lutfor, A. B., & Razzaque, M. S. (2020). Vitamin D and the Host-Gut Microbiome: A Brief Overview. Acta histochemica et cytochemica, 53(3), 33–42. https://doi.org/10.1267/ahc.20011
