Reviewed Diettian Sarah Pflugradt, Ph.D., RDN, CSCS
The main points
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It can be difficult to meet your vitamin D needs through your diet.
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Whether you take vitamin D in the morning or in the evening.
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Take a vitamin D meal or snack containing fat to increase the absorption.
When it comes to supplements, multivitamins, omega-3 and probiotics can collect the most real estate shelf. However, if that multiple dose of vitamin D, your doctor may recommend adding another pill to your routine. Vitamin D, known as “Sun Vitamin”, is something that most of us are not enough, and if you are wondering which time of day you should take, we are here with the answer.
What is Vitamin D?
Roxana Ehsani, MS, RD, CSSD explains that vitamin D is one of four fat soluble vitamins (A, E and K are others). Our bodies produce vitamin D after exposed to the sun and we can also get it by following our diet. It plays “many important roles in our body,” adds Ehsani. These include supporting your immune system, muscle and nerves, your body’s ability to absorb calcium and more.
Although Vitamin D is very important for overall health, studies show that about 25% of Americans are missing. This may be because there are few sources of vitamin D food, and many people do not see the sun in winter, live in regions with limited sunlight, and / or do not consider skin coating until the al freska.
The average daily value of the older adult is 20 micrograms, which is equal to 800 international units (TV). It is noteworthy that one egg and 3 ounce can tuna is more than 1 mcg per tuna, 3 ounces of Sockeye salmon supply about 12 mcg, and 3 ounce trout deals are about 14 mcg. Unless you consume a tablespoon of cod liver oil (34 mcg) or daily eating salmon or trout, it can be difficult to satisfy that sign through food, as most vitamin D food sources offer small quantities.
In the US, people get most of their diet vitamin D from reinforced milk containing about 100 IU per serving of 8 ounces. However, to achieve a DV, you need to drink a quarter or more milk, and milk consumption has declined in recent years, which is a factor that some experts quote in discussing increased vitamin D deficiency.
That is why many people take the supplement of vitamin D. However, you want to make sure that you are not using the right amount, but also that your body absorbs it properly. Read together to find out when to take the vitamin D supplement and which the factors should consider.
Morning before the evening
We will terminate the persecution: Based on current scientific consensus, our experts agree that no matter what time of the day you take your vitamin D supplement.
For many people, it is convenient to use supplements in the morning before wipeing them out. Others like to keep them in a drawer near the kitchen cleaning tools to appear after dinner. This should not change the speed of absorption, whether you turn to one side or the other, although it is easiest to remember if you choose once and hold it.
Factors to consider when making a decision to supplement
There are many factors that need to be considered when taking any supplement, not just a vitamin D supplement; Here’s what you should remember.
Health conditions
First, several conditions can affect a person’s vitamin D level (or needs). These include osteoporosis or osteopenia, depression, kidney or liver disease, and family history of neurological diseases to mention several.
According to David Davidson, MD, “people with absorption problems, such as inflammatory bowel disease or after gas surgery”, are particularly important to work with their doctors to collect dose and get individualized recommendations for taking vitamin D. D.
Body size can also change absorption and dosage, so be sure to ask your doctor to provide an individual recommendation before you start shopping.
If you notice any nausea, constipation, noticeable appetite shifts or other negative symptoms when taking a supplement, be sure to talk to your doctor.
Individual priority
Regardless of why you include a vitamin D supplement to your mode, it is important to consider your routine. It is difficult to use the health benefits of vitamin D if you forget to do most of the time.
Many people have a good time for “habits stacked” or linked a vitamin D routine with something else they make every day. Remember this when you take into account when to take your supplements. Ehsani shows how to implement it in practice: “If, for example, you always clean your teeth in the morning after breakfast, can you put your vitamin D supplements next to a toothbrush to remind you to take it every day?”
Like any new medication or additives, it is important to consult a health care professional to set the best time for you. Usually, however, the “best time” is what is best for you, “says Ehsani.
With or without food
“The time of taking a vitamin D supplement should not be important, but it should be consumed with food,” says Davidson. “Because it is a fat -soluble vitamin, food, especially healthy fats, will help absorb vitamin D.”
For example, if you are prone to almond butter every morning, “consider taking it with that dish because almond butter contains healthy fat,” advises Ehsani. Or, if you like to have a dinner with a lateral salad with a handful of walnuts and planned with vinaigrette, take the vitamin D before sitting down. You can also choose to take vitamin D with a glass of whole milk or yogurt drink.
“You may be impractical to use it by eating if you eat most of your dishes away from home and you can’t actually carry the vitamin D with you wherever you go,” admits Ehsani. So, if this is not a realistic offer, tell a health care professional about your schedule and when you think it may be more appropriate and ask for the recommendation they lead.
Vitamin D Type
There are two types of vitamin D: D2 and D3. UV cultivated plants, fungi and spirited foods supply D2 and we get D3 from sunlight and animal -based ingredients. Although both are important and useful, vitamin D3 is more biologically available than vitamin D2. This means that your body uses more effectively vitamin D3, so you may need a higher dose of vitamin D2 to achieve the same effect as you using a supplement that contains D3 only.
Talk to a health care professional about the best vitamin D form before starting any new supplement regimen. And if you are already taking a vitamin D supplement, confirm with them that you are using the right shape.
Related: 7 things you should look for when buying a supplement, says nutritionists
Our expert is taking
The best time to take a vitamin D supplement is when it is good for your day – and when you can remember it.
When choosing a vitamin D supplement, consider choosing vitamin D3 over D2 so that your body can use it more efficiently. In addition, Ehsani and Davidson confirm that ideally you should take your vitamin D supplement that contains fat to absorb. For example, if you like to take vitamin D in the morning, well before eating breakfast or prefer to add your supplements just before bed, think about doing it with a handful of nuts or a spoon of nut butter, says Ehsani. In this way, you will enjoy two wellness victories in one: better vitamin D absorption and all the health benefits of nuts.
Related: 5 Supplements you should not take, according to a nutritionist
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