Taking dietary supplements can be beneficial for overall health and well-being. However, certain supplements are best taken during specific times of the day to maximize their effectiveness. In this article, we will discuss six supplements that are not recommended to be taken at night and why it is better to consume them earlier in the day.

1. Vitamins B

Vitamin B supplements, known for their energy-boosting properties, are best taken in the morning. These vitamins play a crucial role in converting food into energy, with vitamin B12 being particularly well-known for its energy-enhancing effects. Taking B vitamins late at night can stimulate metabolism and potentially disrupt sleep patterns. Fortunately, since B vitamins are water-soluble, they can be taken without food at any time of the day.

2. Multivitamins and Energy Herbs

Multivitamins containing B vitamins, as well as energy-enhancing herbs like caffeine, green tea extract, and coenzyme Q10, should be consumed earlier in the day. These ingredients can interfere with the quality of sleep if taken at night. Similarly, herbal supplements such as asparagus, guarana, and ginseng, which also provide energy to the body, should be avoided at night.

3. Vitamin D

Vitamin D is a fat-soluble vitamin that is better absorbed when taken with fatty foods. It is recommended to take vitamin D with full meals, which is why consuming it in the evening is not ideal. Additionally, research suggests that high doses of vitamin D may reduce the production of melatonin, the sleep hormone. Taking vitamin D supplements at night, when melatonin levels naturally rise, can potentially affect the quality of sleep. However, it's important to note that this study observed a reduction in melatonin levels with high-dose vitamin D supplementation.

4. Calcium

While taking calcium at night does not directly affect sleep, it can hinder the effectiveness of another supplement called magnesium, which promotes relaxation and is often taken before bed. Calcium and magnesium compete for absorption in the body, so it is advisable not to consume them simultaneously. Moreover, vitamin D, which enhances calcium absorption, should ideally be taken with complete meals, further suggesting that calcium is better consumed earlier in the day.

See more: Best Time to Take Vitamin D: Morning or Evening?

5. Vitamin C

Vitamin C, being water-soluble and easily digestible, can be taken without meals. However, it is not recommended to take it in the evening because its acidic nature can cause discomfort, especially on an empty stomach. Individuals with conditions like gastroesophageal reflux disease should be cautious. Calcium ascorbic acid, a non-acidic form of vitamin C that is combined with calcium, can help alleviate gastric irritation in those with sensitive stomachs, ulcers, or intestinal problems.

See more: Should You Avoid Taking Vitamin C at Night?

6. Zinc

Zinc, often found in multivitamins or taken alone or in combination with vitamin C, is most effectively absorbed on an empty stomach. However, it can cause stomach upsets for some individuals. In such cases, it is advisable to take zinc with a meal and avoid taking it late at night. Zinc competes with iron and calcium for absorption, which is why it is recommended to be taken with meals that do not contain dairy products.

Conclusion

To ensure optimal absorption and minimize potential side effects, it is essential to consider the timing of supplement intake. Avoid taking certain supplements at night, such as vitamins B, multivitamins with energy herbs, vitamin D, calcium, vitamin C, and zinc. By following these recommendations and adjusting your supplement intake accordingly, you can support your overall health and well-being effectively. Remember to consult with a healthcare professional before making any changes to your supplement routine.