Vitamins and supplements can help you meet your nutritional needs, but it’s important to know the best time to take them. This depends on what type of vitamins you’re taking, your GI tolerance and the makeup of your meals.

Most multivitamins and individual vitamins should be taken with a meal that includes some fat, as this encourages optimal absorption. Here are some tips:

Water-Soluble Vitamins

Vitamins health supplements structurally unrelated organic compounds that function in intermediary metabolism as metabolic coenzymes. The water-soluble vitamins include ascorbic acid (vitamin C), thiamine, riboflavin, niacin, pantothenic acid, folate, biotin and vitamin B12. They are produced by plants and microorganisms and are only required in small quantities to satisfy human nutrition. The water-soluble vitamins are absorbed in your small intestines and enter your bloodstream where they nourish your body tissues. Any excess is eliminated in your urine. Because the body doesn't store these vitamins, you need to replenish them on a daily basis.

A diet rich in the B-complex and vitamin C is vital to maintain your health. These nutrients are found in a variety of foods including cereal grains and breads, meats, fish, milk, eggs, legumes and fruits like peppers, strawberries, kiwis and broccoli. They act as cofactors in several important biochemical reactions and are also antioxidants, which protect against free radicals that can damage cells. Vitamin C is particularly important for the proper functioning of your immune system, nerves and red blood cell formation.

Unlike fat-soluble vitamins, water-soluble vitamins do not build up in the body and can be easily overdosed. However, it's important to monitor your dietary intake and speak with a healthcare professional, such as a primary care physician or dietitian, if you have questions.

Fat-Soluble Vitamins

The fat-soluble vitamins A, D, E and K are absorbed more easily when taken with fatty foods like meat or dairy. The body stores these vitamins in its fatty tissues and liver, which act as holding pens for them until needed.

Vitamin A is the most important of these nutrients for promoting vision and eye health, skin and bone health and immunity. The 2015-2020 Dietary Guidelines for Americans recommend consuming about 900 micrograms per day of this vitamin. Vitamin A deficiency can cause numbness, blurred vision and weakness in the arms and legs. High levels of vitamin A can also be toxic and have been linked to nausea, irregular heartbeats, liver damage, hemorrhages and in rare cases death.

Unlike water-soluble vitamins, which the body passes out in urine, fat-soluble vitamins are stored in your liver and fatty tissues for long periods of time. That's why it's best to get most of these from your diet rather than supplements. However, for the few that can't be obtained from food (like vitamin D), a supplement is advised. For optimal absorption, take this type of vitamin with a meal or at least several hours before taking other dietary fats, Dr. Goldman advises. This will help prevent a reduction in the absorption of this nutrient due to competing fats in the digestive tract.

Multivitamins

Some vitamins are better absorbed at certain times of the day. Whether you take them in the morning, at night or with meals, it depends on the vitamin. The best time to take multivitamins also depends on your life stage. For example, if you're pregnant, it's recommended to take a prenatal multivitamin that's specifically made for your pregnancy.

Fat-soluble vitamins are dissolved by fat, so they should be taken with a meal that contains some fat. This includes foods like olive oil, avocado, eggs and nuts or nut butter, says Kenney. A registered dietitian can help you make sure that your multivitamins are delivering the right nutrients for you. They may recommend a higher-potency supplement or add in extra iron, zinc and calcium to bolster your diet.

A multivitamin should include B-complex vitamins to bolster nutrients that are typically depleted by a typical American diet. It should also contain vitamin C, folate and riboflavin for overall health. Finally, it should have some vitamin D and omega-3 fatty acids (such as fish oil) to promote heart health.

Remember that a multivitamin won't let you get away with a poor diet. It's important to eat a balanced diet rich in fruits and vegetables. Registered dietitians can help you evaluate your current diet and determine if you have any gaps in nutrition, such as low-calorie or vegan diets that may lack vitamin D, calcium, iron and zinc.

Prenatal Vitamins

Prenatal vitamins are recommended for women who are trying to conceive or are pregnant. They include folic acid, which helps to create new red blood cells and is especially important during the first trimester of pregnancy. They also contain iron, which supports the growing fetus's blood volume. It is important to get enough iron, as deficiency can result in anemia, which can lead to fatigue and nausea.

Because many pregnant women are experiencing nausea, they may have a hard time remembering to take their vitamins throughout the day. If this is the case, Health Kipping recommends taking a multivitamin in the evening, or during the day when you are least nauseous.

Conclusion

A final note on when to take prenatal vitamins: When taking a prenatal vitamin, it is important to have some water nearby. The water is used to help the supplement dissolve in the stomach, which allows it to be absorbed faster and more efficiently. If you are not able to have a glass of water near you while taking your vitamin, try drinking some from a bottle. Keep the mouthpiece of the bottle firmly sealed, and when the water enters the mouth, use a sucking motion to swallow the vitamin and water together. This method can be helpful if you are having trouble swallowing the large pills that are typically found in prenatal vitamins.