When to Take Vitamin D: Morning or Night?

Quick Health Scoop

• Vitamin D is a fat-soluble vitamin needed to support strong bones and teeth, muscle health, and immune function.^†
• While you make some Vitamin D when your skin is exposed to direct sunlight, most people don’t get enough of it this way.
• Most people are Vitamin D insufficient, meaning not enough Vitamin D is being obtained through sun exposure or dietary sources and may benefit from a Vitamin D supplement.
• Many people wonder when to take Vitamin D, morning or night. The answer depends on a few factors.

Vitamin D is a fat-soluble vitamin critical for things like bone and teeth, supporting healthy muscle, and immune regulation. [1][2][3] While your body is signaled to make some Vitamin D when your skin is exposed to direct sunlight, a number of factors affect how much of this nutrient you actually get this way — like where you live, how much time you spend in the sun, use of sun protection, your age, weight, and skin pigmentation. And if you’re wondering can you get Vitamin D through a window or indoors, the answer is no. ^†

What foods have Vitamin D? Not many, but you can find some in certain fish, egg yolks, UV-treated mushrooms, and fortified foods like dairy or non-dairy milk, cereals, and orange juice. Still, not everyone is able to meet their needs through food alone.

Due to the inconsistency of skin production and the limited number of foods that naturally provide Vitamin D, many health professionals recommend a Vitamin D supplement. As Vitamin D insufficiency affects over 50% of the global population. [4] It’s best to have your doctor check your blood levels so you can find the correct dose.

There is an abundance of Vitamin D supplements to choose from that are designed to meet daily needs. Even better, these supplements are easy to add to your existing wellness routine, offering flexibility in terms of what time of day works best for you to take one.

Learn More: How Much Vitamin D Do You Really Get From The Sun?

What are the Vitamin D Health Benefits?

An important question to ask is, what does Vitamin D do? Below are some of the ways Vitamin D is used by your body to support its functions and your everyday wellness. [5]

• Helps improve calcium absorption^†
• Supports bone, teeth, muscle and immune health^†
• Vitamin D3 is the body’s preferred form of Vitamin D^†

Not getting enough Vitamin D from sun exposure, food sources, and/or supplementation can lead to insufficiency or deficiency. ^▲ [5] On the other hand, getting too much Vitamin D can have adverse health effects. This is more likely to occur with high-dose Vitamin D supplementation for a prolonged period than from sun exposure or food sources.

Being proactive is best. If you’re unsure whether you get enough Vitamin D, speak with your healthcare provider, who can check your blood levels and determine the most appropriate next steps.

Learn More: What Is Vitamin D Deficiency? Symptoms, Causes, & Treatment Options

When is the Best Time to Take Vitamin D?

If you’re wondering when to take Vitamin D, morning or night, it depends on a few factors.  While Vitamin D can be taken at any time of day, taking your supplement at the same time daily may help you develop a consistent habit of taking it. For some people, this means taking it with their breakfast in the morning, after brushing their teeth, or in the evening before bed.

One of the most important factors to keep in mind is that Vitamin D is fat-soluble, which means it is best absorbed when taken alongside a source of dietary fat. [1] Regardless of the time of day you take it, time it around a meal that contains some fat to help you get the most out of it. Some fat-rich foods include nut butter, avocados, flax oil, butter, full-fat dairy or nondairy milk, and olives.

For example, in one 2015 study among 50 older adults, researchers found that Vitamin D blood levels were increased by 32% within 12 hours when the participants took a Vitamin D supplement with a high-fat meal, compared to when it was taken on an empty stomach. [6]

Taking it in the Morning

If you choose to take your Vitamin D supplement in the morning, consider having it alongside your breakfast or taking it after you finish your meal and brush your teeth for the day. This is a good option for people who are best at sticking to a morning routine and might otherwise forget to take their supplements later.

Taking it at Night

Taking Vitamin D at night is another option. Just remember to take it with your dinner, evening snack, or shortly after you’ve eaten. This can work well for people who don’t always eat breakfast in the morning but can consistently plan to take their Vitamin D with an evening meal before bed.

So When Should I Take My Supplement?

When considering when to take Vitamin D, morning or night, what matters most is choosing the option that works best for your unique needs and schedule, sticking to it as consistently as you can, and taking Vitamin D with a source of dietary fat. This allows your body to regularly receive the Vitamin D it needs with optimal absorption, which is especially important if you’re prioritizing correcting diagnosed low blood levels first.

Learn More: What Helps Vitamin D Absorption?

Start Your Vitamin D Journey With Nature Made

There are two forms of Vitamin D. These include ergocalciferol, or Vitamin D2, and cholecalciferol, or Vitamin D3. Research shows that Vitamin D3 is more bioavailable and better for increasing blood levels of Vitamin D and, therefore, your body’s preferred form of the nutrient. [7]

Nature Made supplements are formulated with Vitamin D3. Depending on your individual needs and preferences, you might choose a Vitamin D-only supplement or one that contains a mixture of nutrients, such as Vitamin D with vitamin K2 or glucosamine chondroitin.

Nature Made product dosages range from a standard 1,000-2,000 IU maintenance dose of Vitamin D3 to a high-dose 10,000 IU intended to help support diagnosed Vitamin D deficiency^▲ and used over a short time. ^†[5]

Regardless of which Nature Made Vitamin D product you choose, you’ll receive a high-quality supplement free from artificial flavors, synthetic dyes, and gluten. They are available in softgels, tablets, and gummies, depending on your preferences and dosing needs.

Nature Made gummies have many rave reviews that mention their ease of use and great taste. Furthermore, most Nature Made products bear a USP seal, which means their ingredients, potency, and manufacturing process have been independently tested and verified.

Learn More About Vitamin D:

• Vitamin D Immune System Benefits: How Does It Help?
• What Foods Have Vitamin D?
• What Is The Difference Between Vitamin D And Vitamin D3?
• Can You Take Too Much Vitamin D?

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

▲ Approx. 29% of the U.S. adults are Vitamin D deficient (<50 nmol/L) Source: Endocrine Society, NHANES

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Chauhan K, Shahrokhi M, Huecker MR. Vitamin D. [Updated 2023 Mar 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441912/
2. Bouillon R, Marcocci C, Carmeliet G, et al. Endocr Rev. 2019;40(4):1109-1151. doi:10.1210/er.2018-00126
3. Martens PJ, Gysemans C, Verstuyf A, Mathieu AC. Vitamin D's Effect on Immune Function. Nutrients. 2020;12(5):1248. Published 2020 Apr 28. doi:10.3390/nu12051248
4. van Schoor N, Lips P. Global Overview of Vitamin D Status. Endocrinol Metab Clin North Am. 2017;46(4):845-870. doi:10.1016/j.ecl.2017.07.002
5. Vitamin D Fact Sheet for Health Professionals. Office of Dietary Supplements. Updated 12 Aug 2022. Available from: https://ods.od.nih.gov/factsheets/Vitamind-HealthProfessional/
6. Dawson-Hughes B, Harris SS, Lichtenstein AH, Dolnikowski G, Palermo NJ, Rasmussen H. Dietary fat increases Vitamin D-3 absorption. J Acad Nutr Diet. 2015;115(2):225-230. doi:10.1016/j.jand.2014.09.014
7. Lehmann U, Hirche F, Stangl GI, Hinz K, Westphal S, Dierkes J. J Clin Endocrinol Metab. 2013;98(11):4339-4345. doi:10.1210/jc.2012-4287