If you take your vitamins every day, you have every right to feel smug.
You’re in the same category as people that hand wash their bras, floss twice a day, and go to 6am exercise classes.
But, if you’re going to the trouble of popping those health-boosting pills each day, you want to make sure you’re getting the most of them.
And that means, not necessarily taking your vitamins in the morning.
While it might be part of your morning routine to take your supplements with a glass of OJ before leaving for work, you could reap more benefits if you take them at different times.
Kate Booker, nutritionist at Nutrition Geeks explains: ‘A lot of people pop all their supplements in the morning all in one go, but there’s a few that you could benefit from taking at optimal times throughout the day.’
So, which vitamins should we take at what times?
Well, if you take Vitamin B in the morning, you’re off to a good start. In general, B vitamins (there are eight all together) help to release energy from food while keeping your blood, skin and nervous system healthy.
‘B vitamins are always best taken in the morning, as they can be stimulating and help increase energy to kickstart the day,’ says Kate.
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Other supplements are best taken throughout the day.
‘Vitamin C is water soluble, and you’ll just pass out any excess through your urine,’ Kate explains. ‘So you’re better breaking up your dose and taking it across the day rather than all in one go.’
Vitamin C helps to protect cells, helps with wound healing and also maintains healthy skin, blood vessels, bones and cartilage.
Next, we all know Vitamin D is a good supplement to take – especially when the British weather doesn’t mean we get much from the sun. In fact, government advice is that everyone should take it during the autumn and winter.
Vitamin D helps to keep bones, teeth and muscles healthy. ‘Vitamin D best taken in the middle of the day,’ says Kate. ‘As this is when you’d naturally make vitamin D from the sun when it’s at its strongest’.
If you take magnesium that’s best taken in the evening – that’s because some studies have shown it can help you relax. ‘Magnesium is best taken at night time to encourage a good nights sleep,’ says Kate.
But, if you’ve been out in the sun, you might want to think about taking it then too. She says: ‘Magnesium is also required to make vitamin D so if you’ve had some safe sun exposure it could be beneficial to include some magnesium too.’
And finally, Kate recommends taking ashwagandha at the end of the day. Ashwaganda is an adaptogen that can help reduce levels of the stress hormone, cortisol. ‘It can help your body respond better to stress and reduce anxiety,’ says Kate. ‘So some people prefer to take it at night.
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