If you’re managing multiple medications and supplements, it can be tricky to keep track of when to take each one and how often. When it comes to vitamin D, otherwise known as “the sunshine vitamin,” people are wondering if there’s an optimal time to take their pill. First thing in the morning? Right before bed? Truly—when is the best time to take vitamin D and why?
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Vitamin D benefits
Vitamin D is a fat-soluble vitamin that helps our body absorb calcium, thereby supporting bone health, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. “It also may play an important role in our immune system and decrease the risk of cardiovascular disease.”
There are two sources of vitamin D: Vitamin D2 comes from fortified foods and mushrooms, while vitamin D3 is produced in the skin when exposed to sunlight (which is why it’s often known as the “sunshine vitamin”!) and is also found in animal-based foods, explains Chrissy Arsenault, M.B.A., R.D.N., L.D., registered dietitian.
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The benefits of vitamin D, according to Arsenault, include:
- Helps the body absorb calcium and phosphorus, which are minerals that are essential for maintaining and building strong bones and teeth.
- Supports immunity—vitamin D was often touted for its benefits during the pandemic
- Helps contribute to muscle strength and reduces the risk of falls in older adults
- Helps to reduce inflammation in the body
How much vitamin D do you need daily?
According to the National Institutes of Health, the average adult’s daily value (DV) of vitamin D is 20 mcg (800 IU, or international unit), says Arsenault. “Note that your individual needs may be higher or lower depending on your lifestyle and diet.”
If you are 70 years and older, your daily dose should be closer to 800 IU, notes Gans.
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When is the best time to take vitamin D?
The best time to take any vitamin is the time when you will remember, says Gans. In other words, there is no best time, and you can take it at any time of day that works best for your routine. Arsenault typically recommends clients take it first thing in the morning or right before going to bed so that they don’t forget to take it—”consistency is key when supplementing.”
With that being said, since vitamin D is a fat-soluble vitamin, your body absorbs it better when you take your pill with a meal containing some fat—whether it be breakfast, lunch, or dinner, says Gans.
Who should take vitamin D supplements?
Anyone can take a vitamin D supplement for its immunity and other health benefits, says Arsenault. However, people who would benefit the most from vitamin D supplements include:
- People who live in cold regions, experience prolonged winter months, or have limited sunlight exposure where they aren’t outdoors enough to soak in vitamin D3.
- People with dark skin, since increased melanin levels in the skin reduce natural production of vitamin D3
- Older adults—our skin’s ability to naturally produce vitamin D3 decreases with age
- People with medical conditions or undergone surgery that may affect fat absorption, since vitamin D is a fat-soluble vitamin
- People who consume a plant-based diet, since most sources of vitamin D are from animal-based foods
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The best vitamin D supplements
Overall, you should choose a brand that has a 3rd-party certification to ensure that what the ingredient label says on the package is what is one-hundred percent inside the vitamin, suggests Gans. “Also, I would opt for vitamin D in the form of D3 (cholecalciferol) which is more readily available to the body compared to D2 (ergocalciferol).”
Before purchasing a new supplement, Gans suggests getting your vitamin D levels checked and then discussing with your primary care physician or registered dietitian nutritionist a recommended dose.
No one enjoys taking pills, so Arsenault recommends gummy forms of vitamin D, since these are tastier to take and like an indulgent treat while meeting your nutritional needs. “There are plenty of brands out there that offer gummy vitamins including vitafusion which is the #1 adult gummy vitamin brand, Nature Made, and OLLY, to name a few.”
If you’d rather drink your vitamin D in a shake, Vega Organic All-In-One Shake contains 10 mcg, or 50% of your daily value (DV) of vitamin D while still being completely plant-based, says Arsenault. “The vitamin D in this product comes from mushrooms, which are natural sources of vitamin D2. Paired with almond or coconut milk that contains some fat and fortified vitamin D, this delicious shake should help meet your daily needs.”
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