The following 6 vitamins and supplements are not recommended to be taken at night or before bedtime. There are several reasons why you shouldn’t take certain supplements at night. For example, supplements may contain sugar or caffeine, which can cause insomnia. Another reason is that some vitamins (A, D, E and K) are fat-soluble, and for better absorption. They should be taken with food. However, it is not recommended to eat a large meal in the evening. The following six supplements are best taken in the morning or during the day.
6 Vitamins and Supplements You Shouldn’t Take at Night or Before Bed
1. B vitamins B vitamins are best taken in the morning because they can give you energy throughout the day. All B vitamins play a role in converting food into energy, and vitamin B12 is well known for this. A deficiency in vitamin B12 can cause fatigue and feelings of sadness or anxiety. Since B vitamins help boost our metabolism, they can be stimulating and cause insomnia if taken late at night. Fortunately, B vitamins are water-soluble, so they can be taken without food at any time of the day.
2. Multivitamins and energy herbs Multivitamins should be taken in the morning. Because in addition to B vitamins, they may also contain other energy molecules such as caffeine, green tea extract , and coenzyme Q10. These ingredients can affect the quality of your sleep. Also, energy herbs should not be taken at night, such as asparagus, guarana, and ginseng, etc.
3. Vitamin D Vitamin D is a fat-soluble vitamin, which means it is better absorbed when taken with fatty foods. In a study of 50 older adults, taking vitamin D with fatty foods increased blood vitamin D concentrations by 32% after 12 hours, compared to eating foods without fat. Since it is recommended to take it with a main meal. It is best to avoid taking it in the evening .
Additionally, studies have shown that taking high doses of vitamin D can decrease the production of melatonin, a sleep hormone. This may be because the เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย body interprets vitamin D as a signal to have sunlight (it’s produced by sun exposure), and thus decreases melatonin production. Taking a vitamin D supplement at night. When melatonin levels normally need to be elevated, could affect the quality of your sleep. However, it’s important to note that this study did record a decrease in melatonin when taking vitamin D3 in doses as high as 4,370 IU.
4. Calcium Taking calcium at night does not affect your sleep. But it can reduce the effectiveness of another supplement, magnesium, which promotes relaxation and is often recommended at night . Taking magnesium before bed is a good idea, as it can help you sleep. Since calcium and magnesium compete for absorption, they should not be taken at the same time. Another reason why you should not take calcium at night is that vitamin D should be taken with a main meal. Vitamin D increases calcium absorption, so both should be taken at around the same time. Note that calcium should be taken in two divided doses of 500-600 mg each. On the other hand, studies have shown that taking too much vitamin D and calcium can increase the risk of stroke.
5. Vitamin C Vitamin C (ascorbic acid) is water-soluble and easily digested without being taken with food, although you can also take it with food. Evening is not the best time, as vitamin C is acidic and can cause problems when taken on an empty stomach, especially for those with gastroesophageal reflux disease (of course, the dosage is important). Calcium ascorbate is a supplement form (a non-acidic form of vitamin C) that has been developed to relieve stomach irritation caused by ascorbic acid in people with sensitive stomachs, stomach ulcers, and intestinal problems. Combining it with calcium can help reduce the acidity of ascorbic acid.
6. Zinc is often a part of multivitamins, but it is also taken alone or with vitamin C. Zinc is most effectively absorbed when taken on an empty stomach, but it can cause stomach upset. In this case, it should be taken with food, and for this reason it should not be taken late at night. Zinc competes with iron and calcium for absorption, which is why it is recommended to take it with a meal that does not contain dairy products.