When is the best time to take your vitamins?

WEB DESK: Before taking vitamins, one question arises: what is the best time to take them? Experts say most vitamins can be taken any time of the day. But some are absorbed better with food containing fat.

Your body needs 13 vitamins, nine water-soluble and four fat-soluble. While most come from food, some people require supplements to meet their needs. Knowing when and how to take them can improve absorption.

WATER-SOLUBLE VITAMINS

These dissolve in water and don’t need food for absorption. They include vitamin C and the eight B vitamins: B1, B2, B3, B5, B6, B7, B9 and B12. Since they’re not stored in the body, you must take them regularly. Excess amounts are passed out in urine.

Vitamin C: Works as an antioxidant, supports immunity, and helps make collagen. Can be taken anytime, with or without food. Taking it with food may reduce stomach discomfort. Store in a cool, dark place.

B Vitamins: Available individually or as a B complex. Best taken in the morning for energy metabolism. B12 is absorbed better on an empty stomach with water.

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FAT-SOLUBLE VITAMINS

These require dietary fat for proper absorption. They include vitamins A, D, E, and K.

Vitamin A: Found in fish liver oil or plant carotenoids. Best taken with a fat-containing meal. High doses should only be taken on a doctor’s advice.

Vitamin D: Supports bones, immunity, and cell growth. Take with fatty meals for better absorption. Works well with adequate magnesium levels.

Vitamin E: Important for blood flow and immunity. Usually taken with food, though fat eaten later in the day can still help absorption. Avoid high doses without medical advice.

Vitamin K: Needed for blood clotting and bone health. Best taken with fat-containing meals. Works well with vitamin D but should be separated from vitamins A and E.

MULTIVITAMINS

Contain both fat- and water-soluble vitamins. Should be taken with meals to aid absorption and prevent stomach upset. If taking more than one pill a day, split doses between breakfast and lunch.

CONSULT DOCTOR

Some vitamins are absorbed better with meals, others on an empty stomach. Always check with your doctor before starting supplements, especially in high doses or if you take other medications.