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Best Time To Take Vitamin D: Morning Or Night? 2024 Guide
Updated on
- Written by Ellie Busby, MS, RDN
Medically reviewed by
Kathy Shattler, MS, RDN
Vitamin D, commonly known as the sunshine vitamin, is one of the essential nutrients crucial for maintaining health. It helps our bodies absorb calcium and phosphorus, which are necessary for strong bones and teeth, supports immune function, and helps regulate mood. While vitamin D can be obtained through diet and sunlight exposure, the best way to ensure you get enough of this nutrient is by taking a high-quality supplement. But when is the best time to take vitamin D?
Timing is crucial to maximizing its benefits. In this article, we will discuss when to take vitamin D, its numerous benefits, and the symptoms of vitamin D deficiency.
When Is The Best Time To Take Vitamin D?
The best time to take vitamin D is with a meal containing healthy fats, preferably in the morning. Maintaining a consistent schedule can also help ensure optimal vitamin D absorption and effectiveness.
What Is The Best Time To Take Vitamin D – Medication Tips
The most natural way to obtain vitamin D is through exposure to sunlight. When your skin is exposed to sunlight, it produces vitamin D. The best time of day to get vitamin D from the sun is between 11:00 a.m.-3:00 p.m., when the sun is strongest.
In general, fair-skinned individuals can produce enough vitamin D in 10-15 minutes of sun exposure, while darker-skinned individuals[1] may need up to two hours of sun exposure to produce the same amount of vitamin D.
Nevertheless, it’s important to be mindful of your sun exposure to avoid skin damage and an increased risk of skin cancer.[2] Hence, many people rely on supplements to achieve adequate levels.
The best time to take vitamin D supplements varies depending on[3] factors such as age, diet, skin color, and sunlight exposure. So, what’s the best time to take vitamin D?
With A Meal
It’s generally recommended to take vitamin D supplements with a meal that contains fat. This is because vitamin D is a fat-soluble vitamin, which is absorbed best when consumed with dietary fat.[4]
Hence, taking vitamin D supplements with a high-fat meal or one that contains healthy fats such as nuts, seeds, avocados, or fatty fish can help improve absorption.
In The Morning
The best time of day to take vitamin D is in the morning. Most people prefer taking their supplements in the morning and are more likely to remember them as part of a morning routine. Consistency is key!
Moreover, some anecdotal evidence suggests that vitamin D can affect melatonin production, the hormone that regulates sleep. One study in patients with multiple sclerosis found that higher vitamin D blood levels correlated with lower melatonin levels.[5]
Conversely, stronger evidence suggests that supplementing vitamin D improves sleep quality.[6]
Consistency Is Key
Regardless of the exact timing, maintaining a consistent supplementation schedule is essential for achieving optimal vitamin D levels. Taking your vitamin D supplement simultaneously each day can help ensure you get a consistent dose of this essential nutrient.
If you have trouble remembering to take your supplement, try setting a reminder on your phone or incorporating it into your daily routine, such as taking it with breakfast each morning.
Individual Factors
Finally, it’s important to remember that the best time to take vitamin D may vary for each individual based on factors such as age, diet, and sun exposure.
Older adults may require higher doses of vitamin D due to reduced skin synthesis and lower nutrient absorption. People with limited sun exposure, darker skin tones, or certain medical conditions may also need to adjust their supplementation schedule and dosage.
Ideally, consulting a healthcare professional is recommended to determine the ideal time and how much vitamin D to take for your specific needs.
Benefits Of Vitamin D
Before diving into the best time to take vitamin D, it’s important to understand the many benefits that this nutrient provides.
Supports Bone Health
Vitamin D helps the body absorb calcium, a vital mineral for building and maintaining strong bones.[7]
Without enough vitamin D, the body cannot effectively absorb calcium, which can lead to weakened bones – known as osteomalacia in adults and rickets[8] in children – and an increased risk of fractures.
Boosts Immune System
Vitamin D is essential in maintaining a healthy immune system[9] and can help reduce the risk of infections and autoimmune diseases. Studies have found it may even help prevent certain types of cancer.[10]
Improves Mental Health
Vitamin D may positively impact mental health, particularly in combating depression and anxiety.[11] Several studies have shown a link between low vitamin D levels and an increased risk of depression.[12]
Additionally, vitamin D deficiency has been linked to an increased risk of cognitive decline[13] and dementia in older adults.
Reduces Risk Of Chronic Diseases
Vitamin D may help reduce the risk of various chronic diseases,[14] including type 2 diabetes, hypertension, and cardiovascular disease.
Vitamin D Deficiency Symptoms
This is a common problem, especially in areas with limited sunlight and during the winter months.
If left untreated, vitamin D deficiency can lead to more serious health problems, such as osteoporosis and an increased risk of certain types of cancer. It’s important to talk to your healthcare provider if you suspect that you may be deficient in vitamin D.
Symptoms of vitamin D insufficiency can vary depending on the severity of the deficiency, but some common signs and symptoms include:
Fatigue And Weakness
Individuals with low vitamin D levels may experience constant fatigue and a general sense of weakness, even after getting adequate sleep.
This might be because vitamin D levels can affect sleep quality. Studies suggest an association between vitamin D deficiency and sleep disorders,[15] such as insomnia.
Muscle And Joint Pain
Vitamin D deficiency can cause muscle and joint pain,[16] particularly in the lower back and legs. This may be due to vitamin D’s role in maintaining bone and muscle health.
Frequent Infections
As vitamin D is essential for immune system function, a deficiency may increase the risk of infections.[17] Those with low vitamin D levels may experience frequent colds and other respiratory infections such as COVID-19.[18]
Mood Changes
Low vitamin D levels have been linked to mood changes,[11] particularly depression and anxiety. It is believed that the deficiency may impact serotonin production,[19] a neurotransmitter responsible for regulating mood.
Slow Wound Healing
Vitamin D plays a role in the body’s natural wound-healing process, and a deficiency may result in the slow healing of cuts and wounds.[20]
Risks And Precautions
It’s also important to note that vitamin D supplements should not be taken excessively. While vitamin D toxicity is rare, it can occur if too much vitamin D is consumed.
Symptoms of vitamin D toxicity,[21] among others, include:
- Nausea
- Vomiting
- Excessive thirst
If in doubt, follow the recommended dosage guidelines provided by your medical doctor or registered dietitian. In addition, there are always dosage guidelines on the label.
The Takeaway
To maximize the benefits of vitamin D supplementation, it is vital to take it at the right time. The best time to take vitamin D depends on your individual needs and lifestyle habits.
The best time to take vitamin D and calcium is with a meal containing fats, preferably in the morning. Calcium citrate is the only form of calcium you do not have to take with a meal for optimum absorption. Furthermore, maintaining a consistent schedule can help ensure optimal vitamin D absorption and effectiveness.
Talk to your healthcare provider if you suspect you may be deficient in vitamin D or have any questions about the best way to obtain this nutrient.
+ 21 sources
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- Charoenngam, N. and Sriussadaporn, S. (2021). Darker Skin Color Measured by Von Luschan Chromatic Scale and Increased Sunlight Exposure Time Are Independently Associated with Decreased Odds of Vitamin D Deficiency in Thai Ambulatory Patients. Journal of Nutrition and Metabolism, [online] 2021, pp.1–9. doi:https://doi.org/10.1155/2021/8899931.
- Holick, M.F. (2020). Sunlight, UV Radiation, Vitamin D, and Skin Cancer: How Much Sunlight Do We Need? Sunlight, Vitamin D and Skin Cancer, [online] pp.19–36. doi:https://doi.org/10.1007/978-3-030-46227-7_2.
- Pilz, S., März, W., Cashman, K.D., Kiely, M.E., Whiting, S.J., Holick, M.F., Grant, W.B., Pludowski, P., Hiligsmann, M., Trummer, C., Schwetz, V., Lerchbaum, E., Pandis, M., Tomaschitz, A., Grübler, M.R., Gaksch, M., Verheyen, N., Hollis, B.W., Rejnmark, L. and Karras, S.N. (2018). Rationale and Plan for Vitamin D Food Fortification: A Review and Guidance Paper. Frontiers in Endocrinology, [online] 9. doi:https://doi.org/10.3389/fendo.2018.00373.
- Dawson-Hughes, B., Harris, S.S., Lichtenstein, A.H., Dolnikowski, G., Palermo, N.J. and Rasmussen, H. (2015). Dietary Fat Increases Vitamin D-3 Absorption. Journal of the Academy of Nutrition and Dietetics, [online] 115(2), pp.225–230. doi:https://doi.org/10.1016/j.jand.2014.09.014.
- Golan, D., Staun-Ram, E., Glass-Marmor, L., Lavi, I., Rozenberg, O., Dishon, S., Barak, M., Ish-Shalom, S. and Miller, A. (2013). The influence of vitamin D supplementation on melatonin status in patients with multiple sclerosis. Brain, Behavior, and Immunity, [online] 32, pp.180–185. doi:https://doi.org/10.1016/j.bbi.2013.04.010.
- Abboud, M. (2022). Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients, [online] 14(5), p.1076. doi:https://doi.org/10.3390/nu14051076.
- Pfotenhauer, K.M. and Shubrook, J.H. (2017). Vitamin D Deficiency, Its Role in Health and Disease, and Current Supplementation Recommendations. Journal of Osteopathic Medicine, [online] 117(5), pp.301–305. doi:https://doi.org/10.7556/jaoa.2017.055.
- Chang, S.-W. and Lee, H.-C. (2019). Vitamin D and health – The missing vitamin in humans. Pediatrics & Neonatology, [online] 60(3), pp.237–244. doi:https://doi.org/10.1016/j.pedneo.2019.04.007.
- Ismailova, A. and White, J.H. (2021). Vitamin D, infections and immunity. Reviews in Endocrine and Metabolic Disorders, [online] 23(2), pp.265–277. doi:https://doi.org/10.1007/s11154-021-09679-5.
- Manson, J.E., Cook, N.R., Lee, I-Min., Christen, W., Bassuk, S.S., Mora, S., Gibson, H., Gordon, D., Copeland, T., D’Agostino, D., Friedenberg, G., Ridge, C., Bubes, V., Giovannucci, E.L., Willett, W.C. and Buring, J.E. (2019). Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease. New England Journal of Medicine, [online] 380(1), pp.33–44. doi:https://doi.org/10.1056/nejmoa1809944.
- Casseb, G.A.S., Kaster, M.P. and Rodrigues, A.L.S. (2019). Potential Role of Vitamin D for the Management of Depression and Anxiety. CNS Drugs, [online] 33(7), pp.619–637. doi:https://doi.org/10.1007/s40263-019-00640-4.
- Sarris, J., Ravindran, A., Yatham, L.N., Marx, W., Rucklidge, J.J., McIntyre, R.S., Akhondzadeh, S., Benedetti, F., Caneo, C., Cramer, H., Cribb, L., de Manincor, M., Dean, O., Deslandes, A.C., Freeman, M.P., Gangadhar, B., Harvey, B.H., Kasper, S., Lake, J. and Lopresti, A. (2022). Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce. The World Journal of Biological Psychiatry, [online] 23(6), pp.424–455. doi:https://doi.org/10.1080/15622975.2021.2013041.
- Sommer, I., Griebler, U., Kien, C., Auer, S., Klerings, I., Hammer, R., Holzer, P. and Gartlehner, G. (2017). Vitamin D deficiency as a risk factor for dementia: a systematic review and meta-analysis. BMC Geriatrics, [online] 17(1). doi:https://doi.org/10.1186/s12877-016-0405-0.
- Ganmaa, D., Enkhmaa, D., Nasantogtokh, E., Sukhbaatar, S., Tumur‐Ochir, K. and Manson, J. (2021). Vitamin D, respiratory infections, and chronic disease: Review of meta‐analyses and randomized clinical trials. Journal of Internal Medicine, [online] 291(2), pp.141–164. doi:https://doi.org/10.1111/joim.13399.
- Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X. and Wang, Q. (2018). The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients, [online] 10(10), p.1395. doi:https://doi.org/10.3390/nu10101395.
- Lombardo, M., Feraco, A., Ottaviani, M., Rizzo, G., Camajani, E., Caprio, M. and Armani, A. (2022). The Efficacy of Vitamin D Supplementation in the Treatment of Fibromyalgia Syndrome and Chronic Musculoskeletal Pain. Nutrients, [online] 14(15), p.3010. doi:https://doi.org/10.3390/nu14153010.
- Charoenngam, N. and Holick, M.F. (2020). Immunologic Effects of Vitamin D on Human Health and Disease. Nutrients, [online] 12(7), p.2097. doi:https://doi.org/10.3390/nu12072097.
- Ali, N. (2020). Role of vitamin D in preventing of COVID-19 infection, progression and severity. Journal of Infection and Public Health, [online] 13(10), pp.1373–1380. doi:https://doi.org/10.1016/j.jiph.2020.06.021.
- Huiberts, L.M. and Smolders, K.C.H.J. (2021). Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway. Sleep Medicine Reviews, [online] 55, p.101379. doi:https://doi.org/10.1016/j.smrv.2020.101379.
- Razzaghi, R., Pourbagheri, H., Momen-Heravi, M., Bahmani, F., Shadi, J., Soleimani, Z. and Asemi, Z. (2017). The effects of vitamin D supplementation on wound healing and metabolic status in patients with diabetic foot ulcer: A randomized, double-blind, placebo-controlled trial. Journal of Diabetes and its Complications, [online] 31(4), pp.766–772. doi:https://doi.org/10.1016/j.jdiacomp.2016.06.017.
- Marcinowska-Suchowierska, E., Kupisz-Urbańska, M., Łukaszkiewicz, J., Płudowski, P. and Jones, G. (2018). Vitamin D Toxicity–A Clinical Perspective. Frontiers in Endocrinology, [online] 9. doi:https://doi.org/10.3389/fendo.2018.00550.
Written by:
Ellie Busby, MS, RDN
Medically reviewed by:
Medically reviewed by:
