When Is the Best Time to Take Vitamins?

Many people take daily vitamins for the potential health benefits — from supporting immunity or brain health to improving energy or vision. Of course, the choice of which vitamin to take (if any) is an important one. But should you also be thinking about when to take your vitamins? Is there a best time of day to take vitamins?

The answer is that it may depend on the type. Here’s what science says about the best time to take vitamins. 

Note: For many reasons, this question is difficult for researchers to study. We’ll share findings below, but the evidence for these conclusions isn’t robust. 

Is there a best time of day to take vitamins?

Maybe. Certain vitamins may work better in the morning or evening, though research about timing is limited. And some vitamins work best if you take them with meals, while others work better on an empty stomach. 

That said, the best time to take your vitamins might be whenever you’re most likely to remember to take them. After all, a supplement won’t help if you forget to take it. Taking your vitamins at the same time of day can help you build a routine and stay consistent. 

Water-soluble vitamins

Water-soluble vitamins — like vitamin C and the B vitamins — dissolve in water and don’t need fat to be absorbed by your body. So you can usually take them with or without food. While there aren’t a lot of studies on the best time of day to take them, here’s what the research says about timing. 

Vitamin C

Vitamin C supports your immune system and helps keep your skin and bones healthy. It acts as an antioxidant, protecting your cells from damage that can increase your risk of chronic conditions. 

A large study of over 27,000 adults looked at the timing of vitamins. The study looked at whether people took their supplements in the morning, afternoon, or evening. They found that people who took their vitamin C in the evening had better heart health and lived longer than those who took vitamin C at other times. 

Another small study in people with diabetes found that taking vitamin C before breakfast or dinner lowered inflammation after a high-fat meal — with the biggest effect seen before dinner. But more research is needed to know if timing really matters. 

EXPERT PICKS: WHAT TO READ NEXT

• Are multivitamins good for you? The research is mixed. Find out who might benefit from a multivitamin, and who doesn’t have much to gain.  

• Tips for choosing vitamins: Be sure to shop at a trusted retailer, and look for third-party testing certification to ensure your supplements are safe and of high quality. 

• Is it safe to order supplements on Amazon? Amazon is convenient, but it’s not always the best place to buy vitamins. But if you do buy from there, follow these best practices.

Another thing to keep in mind: Vitamin C can help your body absorb iron. So if you’re taking an iron supplement, you may benefit from taking vitamin C at the same time. 

Vitamin B2 (riboflavin)

Vitamin B2, also called riboflavin, helps convert food into energy. It also supports your skin, vision, and nerve health. You can take it at any time of the day, but taking it in the morning may offer some benefits. 

The study mentioned above found that people who took B2 in the morning had better heart health and lived longer than those who took it at other times. And some people find that taking B2 boosts energy, so they prefer to take it in the morning. But there isn’t any scientific research to support this trend.

Vitamin B6 (pyridoxine)

Vitamin B6, or pyridoxine, supports brain function, immunity, and red blood cell function. It also helps your body break down protein.

Evening doses of vitamin B6 have been linked to better heart health. But other studies on B6’s effect on heart health (in general) show mixed findings. One reason for this difference might be that most studies on vitamin B6 didn’t ask about timing. Some researchers think that vitamin B6 may boost heart health when it’s taken at night, but not during the day. More studies are needed to know.

Vitamin B9 (folate)

Vitamin B9 is more commonly known as folate. Your body needs it to make DNA and other genetic material. Folate is especially important for healthy fetal development. 

You can take vitamin B9 anytime during the day — there’s no evidence that suggests morning or evening is better. But folate may be better absorbed on an empty stomach. So if you’re looking for maximum effect, try taking it first thing in the morning.

Fat-soluble vitamins

As you might expect from the name, fat-soluble vitamins dissolve in fat. So you should take them with food that contains fat, like avocado, olive oil, fatty fish like salmon, or full-fat yogurt. But there isn’t a lot of research about the best time of day to take them. Here’s what we know about the best time of day to take common fat-soluble vitamins.

Vitamin D

Vitamin D supports your muscles, immune system, and nervous system. It also helps your body absorb calcium. Together these two nutrients keep your bones and joints strong. 

There isn’t a best time to take vitamin D. But you can boost absorption by timing your vitamin D supplement with a meal. One study found that taking vitamin D with the largest meal of the day increased participants’ vitamin D levels by about 50% after 2 to 3 months. But the study didn’t compare this effect to taking it with smaller meals. 

Vitamin E

Like other antioxidants, vitamin E helps protect your cells from damage. It also supports immune function, helps prevent blood clots, and may play a role in brain health. But most people don’t need vitamin E supplements, and taking too much can be harmful.

According to the same large study on vitamins and timing, vitamin E may have more advantages for heart health when taken in the evening. 

Vitamin A

Vitamin A supports vision, skin, and immune health. Most people get enough of it from food. And taking too much vitamin A can be dangerous.  

There isn’t strong evidence about the best time of day to take it, so take it whenever it fits your routine.

Best time of day to take iron

Iron is a mineral, not a vitamin. Some people take it as a supplement, either on its own or as part of a multivitamin. It’s used to treat anemia, or low levels of red blood cells. 

It’s easier to absorb iron on an empty stomach. So the best time to take iron may be first thing in the morning, a few hours before breakfast and coffee. 

Note that vitamin C can improve iron absorption. Studies suggest that drinking orange juice with your iron supplement can help your body absorb up to four times more iron.

Best time to take multivitamins

Multivitamins combine many vitamins and minerals into one pill or capsule. Multivitamins usually include both fat-soluble and water-soluble vitamins. So it will help with absorption to take them just before or during a meal. This may also reduce the chance of stomach upset.

Best time to take prenatal vitamins

Prenatal vitamins provide important nutrients for pregnancy, including folic acid, iron, and omega-3 fatty acids. Because prenatals can cause nausea, it’s often best to take them with food. 

There are no set rules for the best time to take prenatals. If you have morning sickness and feel nauseous early in the day, take your prenatals in the evening. But if you have reflux that gets worse at night, a morning dose might be better for you. 

Timing of vitamins at a glance

The table below shows a quick look at timing guidelines for some common vitamins.

Tips for taking supplements

If you’re thinking about starting a supplement, keep these guidelines in mind:

• Make sure you need it. It’s preferable to get nutrients from food if possible. So if you’re considering taking a supplement, talk with a healthcare professional first. In some cases, a simple blood test can help determine if a particular vitamin is necessary or not.

• Buy vitamins that have been third-party tested. Over-the-counter (OTC) supplements aren’t regulated by the FDA before they arrive on the market. So check the label to make sure your product has a third-party certification seal. This signals that the vitamins have been tested for quality and safety. 

• Check for medication interactions. Some vitamins — including vitamins C and D — interact with common medications. If you take medications, be sure to discuss potential interactions with your healthcare team.

• Don’t exceed recommended doses. More isn’t always better. Make sure you’re not going above the recommended dosage. 

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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