The best time to take vitamin D for maximum absorption

Regarding the alley of the supplement, multivitaminsOmega-3 and probiotics could mark the most real estate on the shelf. However, if this multi does not come with a dose of vitamin D, your doctor may recommend adding another pill to your routine. Known as “Sunshine Vitamin”, vitamin D is something that most of us do not have enough, and if you are wondering what time you should take it, we are here with the answer.

What is vitamin D?

Roxana Ehsani, MS, RD, CSSDexplains that vitamin D is one of the four liposoluble vitamins (A, E and K are the others). Our body makes vitamin D after being exposed to the sun, and we can also browse it our diet. He plays “a lot of important roles in our body,” adds Ehsani. These include Support your immune systemMuscle and nervous function, your body’s ability to absorb calcium and more.

Even if vitamin D is critical for overall health, research suggests that 25% of Americans are deficient. It could be because there is Few food sources of vitamin DAnd many people do not see the sun during the winter, live in regions in sunlight and / or keep their skin covered during the fresco in Al.

The daily value recommended by the average elderly of vitamin D is 20 micrograms, which is equivalent to 800 international units (IU). For reference, an egg and a box of 3 ounces of tuna each have more than 1 mcg, 3 ounces of red salmon salmon delivers approximately 12 mcg and 3 ounces of trout offer approximately 14 mcg. Unless you take a spoonful of cod liver oil (34 mcg) or eat salmon or trout a day, it can be difficult to meet this brand through foods alone, because most food sources of vitamin D offer small amounts.

In the United States, people get most of their Food vitamin from fortified milkwhich contains approximately 100 IU per portion of 8 ounces. But you would need to drink a liter or more milk a day to reach DV – and the consumption of milk has decreased in recent years, a factor that some experts cite when they discuss an increased vitamin D deficiency.

This is why many people take a Vitamin D supplement. However, you want to make sure not only that you take the right amount, but also that your body absorbs it correctly. Read to find out when to take your vitamin D supplement and what factors you should consider.

Morning vs evening

We are going to pursue: according to the current scientific consensus, our experts agree that no matter the time of the day to take your vitamin D supplement.

Many people find it at hand to take supplements in the morning before the day sweeps them away. Others like to store them in a drawer near cleaning supplies from the pop kitchen after having stored after dinner. This should not make a substantial difference in absorption rates, whether you swing on one side or the other, although it is easier to remember if you choose once and you stick.

Factors to consider when they decide to complete

There are many factors to consider when taking supplement, not just a vitamin D supplement; Here’s what you need to keep in mind.

Health problems

First of all, several conditions Can influence the levels (or needs) of an individual’s vitamin D. These include osteoporosis or osteopenia, depression, kidney diseases or liver and having family history of neurological conditions, to name only a few.

According to David Davidson, MDIt is particularly important for “people with absorption problems, such as the inflammatory intestine disease or post-gastric surgery” to work with their doctors to compose their dose and receive personalized advice when taking vitamin D.

Body size can also change absorption and dosage, so make sure you ask your doctor an individual recommendation before leaving to buy supplements.

If you notice nausea, constipation, notable appetite changes or other unfavorable symptoms After taking your supplement, be sure to chat with your doctor.

Individual preference

Whatever the reason you include a vitamin D supplement in your diet, it is important to consider your routine. It is difficult to collect the health benefits of vitamin D if you forget to take it most of the time.

Many people succeed well with “the stack of clothes” or the twinning of the vitamin D routine with something other than they do daily on the automatic pilot. Keep this in mind when you consider when taking your supplements. Ehsani shows how to put it into practice: “If you always brush your teeth in the morning after breakfast, for example, can you place your vitamin D supplements next to your toothbrush to remember to take it every day?”

As with any new medication or supplement, it is important to check with a health professional to determine the best time for you. As a rule, however, “the” best “time is what suits you best,” says Ehsani.

With or without meal

“The time to take the supplement of vitamin D should not matter, but it should be taken with food,” says Davidson. “Because it is a liposoluble vitamin, food, especially healthy fats, will help the absorption of vitamin D.”

For example, if you tend to have an almond toast every morning, “plan to take it with this meal, because almond butter contains healthy fats”, advises Ehsani. Or, if you like to serve dinner with a side salad garnished with a handful of nuts And sprinkled with a vinaigrette, take your vitamin D before sitting down to dig. You can also choose to take your vitamin D with a glass of whole milk or a yogurt drink – you will obtain the addition of calcium of the dairy and the vitamin will help your body absorb calcium.

“It can be uncrowded for you to take it with meals if you eat most of your meals far from your home and cannot realistically transport the supplement of vitamin D with you wherever you go,” admits Ehsani. So, if it is not a realistic proposal, talk to a healthcare professional of your schedule and when you think that could better match and ask for their finalist recommendation.

Vitamin D type

There are two types of vitamin D: D2 and D3. UV cultivated plants, mushrooms and fortified foods offer D2, while we obtain D3 from sunlight and animal ingredients. Although both are important and beneficial, Vitamin D3 is more bioavailable that vitamin D2. This means that your body uses vitamin D3 more effectively, so you might need a higher dose of vitamin D2 to get the same effects you may with a supplement that only includes D3.

Before starting any new supplement diet, talk to a health professional for the best form of vitamin D for you. And if you already take a vitamin D supplement, confirm with them that you take the right shape.

Our expert Take

The best time to take a vitamin D supplement is when it fits well in your day – and when you remember taking it.

When you choose a vitamin D supplement, plan to opt for vitamin D3 on D2 so that your body can use it more efficiently. In addition, Ehsani and Davidson confirm that, ideally, you should take your vitamin D supplement with a meal that contains fat to help absorption. For example, if you like to take vitamin D in the morning, well before having breakfast or prefer to skip your supplements just before going to bed, remember to do it with a handful of nuts or a spoonful of walnut butter, says Ehsani. In this way, you will appreciate two wins of well-being in one: better absorption of vitamin D and All Benefits for nuts.