The two top times to supplement with Vitamin D are in the morning and with a meal, preferably breakfast or lunch. First thing in the morning: There are many benefits to taking Vitamin D in the morning.
tl;dr. There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.
Is there a benefit to taking vitamin D at night? There's been some buzz suggesting a link between supplementing with vitamin D before bedtime and the ability to drift off to dreamland. Some studies have shown that vitamin D is connected to the production of melatonin, which regulates circadian rhythm and drives sleep.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
Although there is no adequate scientific evidence on how vitamin D supplementation at night may affect sleep, health professionals recommend it is best to take vitamin D in the morning. ⁵ Taking it at night interferes with melatonin production, affecting sleep quality.
According to the National Institutes of Health, vitamin D promotes calcium absorption in the gut and helps regulate the concentration of calcium and phosphorus in the blood, which supports building and maintaining healthy, strong bones and helps regulate skeletal and neuromuscular function.
How Long Does It Take for Vitamin D to Work? If you have a vitamin D deficiency, you may notice improvements within 4-6 weeks of consistent supplementation. However, that timeframe can vary depending on what your baseline vitamin D levels are.
Vitamin D supplements should be taken along with the major meal of the day then whether it's breakfast, lunch, or dinner. Taking it with a fruit, tea, coffee, or in-between meals won't let the absorption happen,” she says.
Magnesium is a critical factor in making Vitamin D bioavailable. Without magnesium present, Vitamin D is stored in the body and not used. The body depends on magnesium to convert Vitamin D into its active form within the body.
Some vitamins are believed to support a good night's sleep. Here at Care/of, we drafted a science-backed guide to some of the best vitamins and supplements for this purpose, including vitamin C, vitamin D, melatonin, magnesium, calcium, and vitamin B12.
But if you're looking for a night of sound sleep and to maximize growth and repair, knowing the proper supplements and when to take them is vital. Magnesium, tryptophan, omega-3s, and vitamin B6 are all awesome additions to your nightly routine to help relax the body and lull you into the best sleep of your life.
B Complex Vitamins
I would discourage people from taking a B complex and instead get it from food sources. Especially since taking one before bed can keep you awake.
What You May Feel After Raising Your Vitamin D Levels. Since vitamin D deficiency may cause symptoms including fatigue, body pains, and muscle weakness, you will likely feel improvements in these symptoms after taking vitamin D supplements and raising your blood levels.
Together with calcium, vitamin D also helps protect older adults from osteoporosis. Vitamin D has other roles in the body, including reduction of inflammation as well as modulation of such processes as cell growth, neuromuscular and immune function, and glucose metabolism [1-3].
Some side effects of taking too much vitamin D include weakness, dry mouth, nausea, vomiting, and others. Taking vitamin D for long periods of time in doses higher than 4000 IU (100 mcg) daily is possibly unsafe and may cause very high levels of calcium in the blood.
Medical conditions that can cause vitamin D deficiency include: Cystic fibrosis, Crohn's disease and celiac disease: These conditions can prevent your intestines from adequately absorbing enough vitamin D through supplements, especially if the condition is untreated.
However, increasing vitamin D levels with supplements may suppress melatonin generation, leading to sleep disturbances. For this reason, people should take vitamin D supplements in the morning to replicate how the body synthesizes them from sunlight rather than taking them at night.
There are quite a few differences between vitamin D and vitamin D3, but the main difference between them is that vitamin D is a fat-soluble vitamin that regulates calcium and phosphorous levels in the body, whereas the vitamin D3 is the natural form of vitamin D produced by the body from sunlight.
You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!