Every vitamin works differently. The body needs certain things to utilize vitamins. Some vitamins are necessary every day, while other vitamins can be taken to supplement dietary gaps.
So when is the best time to take vitamins? On the surface, it seems kind of complicated.
Parents looking to provide their children with the vitamins and minerals they need may be stumped. Are vitamins part of breakfast, or do they come after dinner? Which vitamins should be taken at what time? Here’s what you need to know about taking vitamins for maximum efficiency.
Is It Better To Take Vitamins in the Morning or at Night?
Many people wonder if the best time to take vitamins is in the morning or night. This is the wrong question to ask. The answer to this question isn’t as important as it seems. Your child’s body doesn’t use vitamins differently depending on the time of day, although vitamins that help to support energy production may be more useful during active hours.
The best time to take vitamins is situational. You can give your children vitamins whenever they eat and drink. Breakfast time is usually the best time, especially if you’re serving food that naturally contains healthy fats.
Vitamins and supplements should never be taken on an empty stomach. This can cause nausea or cramping, and children are likely to feel the effects. It’s best to take all vitamins with a light meal or a substantial snack to reduce the chance of developing an upset tummy.
Water Soluble Vitamins
Water-soluble vitamins are vitamins you need to use every day. The body uses what it has an immediate need to use, and the rest is expelled as waste. These vitamin deficiencies are rare with a well-balanced diet since they’re often ingested daily.
People with limited diets need to be mindful of their water-soluble vitamin intake, and multivitamin supplements may play a valuable role.
- Ascorbic Acid (Vitamin C)
- Biotin (Vitamin B7 and also Vitamin H)
- Cyanocobalamin (Vitamin B12)
- Folic Acid (Vitamin B9)
- Niacin (Vitamin B3)
- Pantothenic Acid (Vitamin B5)
- Pyridoxine (Vitamin B6)
- Riboflavin (Vitamin B2)
- Thiamine (Vitamin B1)
These vitamins need to be taken with water to be fully absorbed by the body. They can be taken at any time, but the body is most likely to benefit from these vitamins throughout the day. It actively needs them to promote health and support its systems.
It may be wiser to use cyanocobalamin (vitamin B12) during the day and actively avoid rich sources of this vitamin at nighttime.
Vitamin B12 provides metabolic and energy support. People sensitive to the effects of vitamin B12 (such as young children) may find that it delivers a noticeable boost of pep. This isn’t conducive to an early bedtime. It’s most helpful to support energy levels throughout the school day.
People with B12 deficiency anemia, a rare condition that negatively impacts the body’s ability to make healthy new red blood cells, will be placed on a specific supplementation schedule by their doctors.
If this is the case, B12 should be taken as directed, no matter the timing or schedule.
Fat Soluble Vitamins
Fat soluble vitamins should be ingested daily in sufficient amounts. It’s okay to ingest a little more on some days than on others. Excess fat-soluble vitamins can be stored in the liver or the body’s fat stores. The body will release them slowly. These stores can still be depleted.
If someone eats a small surplus of vitamin K foods one day and a deficit on another day, they’ll need to replenish their body’s vitamin K on the third day.
- Calciferol (Vitamin D)
- Phytonadione (Vitamin K)
- Retinoic Acid (Vitamin A)
- Tocopherol (Vitamin E)
These vitamins need to be ingested with fat to be properly utilized by the body. Healthy fats like dairy, avocado, nuts and nut butter, eggs, fish, olive oil, and tofu provide enough fat to promote absorption of these vitamins.
These vitamins can be used at any time of day as long as they accompany an appropriate food. A breakfast of eggs and yogurt is perfect for facilitating their absorption, as is a dinner of baked salmon and green beans roasted with a drizzle of olive oil.
What About Multivitamins?
Multivitamins make life a lot easier for everyone. Instead of taking a dozen individual supplements and attempting to strategize their use, multivitamins roll general supplementation into a single step.
They’re especially helpful for parents. It’s challenging to convince a child to take multiple vitamins or supplements throughout the day. A single once-daily chewable multivitamin accomplishes the goal without a fuss.
Chewable multivitamins contain both fat-soluble and water-soluble vitamins.
They often contain energy-boosting vitamin B12. To make the most of every vitamin and mineral, you should give a multivitamin to your children in the morning after breakfast. Just make sure that breakfast contains healthy fats and is served with a glass of water or another low-sugar drink like fresh juice.
When Is the Best Time To Take Mineral Supplements?
The best way to receive your daily recommended amount of minerals is through diet. With the exception of calcium, most minerals are needed in minuscule amounts. Tiny traces of minerals exist in many healthy foods, and a well-balanced plate should provide all the minerals necessary to support overall health.
Unfortunately, this isn’t always the case. Children, in particular, have a tough time eating large portions of mineral-rich vegetables or seafood. Children with fish or seafood allergies commonly struggle to meet their daily recommended values, which is a serious concern that should be addressed promptly.
Multivitamins often include important minerals like calcium.
Multivitamins with calcium will also contain vitamin D, as vitamin D is necessary to absorb calcium. Mineral supplements can be a little rough on an empty stomach. If you’re giving your child doctor-recommended mineral supplements in addition to vitamin supplements or a multivitamin, it’s best to accompany them with a healthy meal.
Does My Child Need a Multivitamin Supplement?
The overwhelming majority of the vitamins and minerals your child needs could be obtained through a healthy and balanced diet. Food is the best way to fuel the body with the things it needs to grow and thrive.
Balanced portions of protein, whole grain carbohydrates, vegetables, fruit, and dairy should supply adequate amounts of every nutrient, perhaps with a few healthy snacks to boost vitamin intake.
If only children had any interest whatsoever in maintaining such a diet. Picky eaters often refuse foods highest in vitamins and minerals, potentially leading to deficiencies.
Children with food allergies, intolerances, or sensitivities are limited in their diets. Children in plant-based households don’t eat animal products, including dairy and eggs, which are common sources for most of the vitamins and minerals a child needs to support healthy and normal growth and development.
Some conditions cause the digestive system to poorly absorb vitamins and minerals from food. Malabsorption is a serious concern that your child’s pediatrician should immediately raise and address.
If you believe your child would benefit from a multivitamin supplement, raise the question at your next visit to the pediatrician. Pediatricians often encourage multivitamin supplements to ward off potential deficiencies.
Hiya Is Made for Your Children
If your child’s pediatrician believes that a daily multivitamin would be a valuable part of your child’s daily routine, Hiya fits the bill. Our once daily children’s chewable multivitamin contains an expertly balanced combination of 15 essential fat-soluble vitamins, water-soluble vitamins, and minerals.
Hiya was formulated to contain the vitamins and minerals that picky eaters or children with dietary restrictions often need a little more of.
We used the advice of pediatricians to create a multivitamin supplement suitable for most households. Our multivitamins are vegan, dairy-free, gluten-free, sugar-free, eco-friendly, and made in the United States.
Best of all, Hiya doesn’t contain any gummy junk. Our chewables contain natural flavors and are sweetened with monk fruit. They’re appealing to children without sending the message that candy correlates with health.
Give your child Hiya with a healthy, well-balanced morning meal to help them make up for the gaps in their diet.
Sources:
Vitamins: Their Functions and Sources | Michigan Medicine
Vitamin B12 Deficiency Anemia | Johns Hopkins Medicine
Choosing a Vitamin and Mineral Supplement | Michigan Medicine
Common Allergens - Peanut, Egg, and Sesame Allergies | Food Allergy Research and Education
