When is The Best Time to Take a Multivitamin

• August 22, 2024
• Written by :  Rebecca LaMarca, MSN, APN-BC, CNS

There’s no perfect one-size-fits-all time to take multivitamins because there are several factors at play. For the most part, the time of day is less important than taking them with food and water.

“The best time to take a multivitamin is with food so any fat can help with absorption,” Dr. Rodolfo Perez-Gallardo of the Cleveland Clinic said in an article. “You can also drink a water-based beverage to wash it all down. But the drawback is that your body won’t absorb the water-soluble vitamins as well as fat-soluble ones.”¹

Perez-Gallardo says its best to separate fat- and water-soluble vitamins if possible for optimal absorption and to avoid stomach pain that can occur from taking a fat-soluble vitamin on an empty stomach.

In this article, we’ll break down other factors that can affect when and how you should take multivitamins.

What are multivitamins used for?

Multivitamins are used to supplement the nutrients you may be missing in your regular diet. If you’re suffering from a vitamin deficiency, multivitamins can be beneficial to regulate your intake.

There are endless studies about whether multivitamins have an effect on medical conditions like cancer, lung disorders, heart disease, osteoporosis and mental health issues, but most of these studies have found that multivitamins have little to no effect on these conditions.² 

Prenatal multivitamins for people who are pregnant can be helpful to help them get enough nutrients, particularly folic acid and iron, according to the Office of Dietary Supplements.

Multivitamin side effects

Most people who use multivitamins experience little to no side effects. One of the most common side effects of multivitamins is upset stomach or vomiting.³ Multivitamins that contain iron can have other side effects, including constipation, diarrhea and upset stomach on the minor end and bloody stools and fever on the more serious end. It’s important to be mindful of allergies when taking multivitamins and seek medical help if necessary.

What is the best multivitamin for women?

Just about every health outlet has reviews and ratings of the best multivitamins for women. But ultimately it comes down to personal preference and meeting your individual needs.

That said, while there isn’t complete unanimity, four out of five rankings from health outlets that we reviewed had Ritual’s Essential for Women Multivitamin 18+ as the “best overall” or “best for women over 18.”

What is the best multivitamin for men?

And just as they do for women, many health websites have lists rating the best multivitamins for men. Similarly of the four rankings based on expert opinions from dieticians, Ritual’s Essential for Men Multivitamin 18+ was listed on all four sites as either the best daily or best for men 18-30.

Of course, age can be a factor in selecting the best multivitamin for you, regardless of sex.

Best multivitamins for people over 50

The Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine notes that people over 50 may struggle to get vitamin B12 through their regular diet as they “might not be able to absorb enough of the protein-bound, naturally occurring vitamin B12 in food because gastric acidity tends to decline and atrophic gastritis tends to become more common with age.”⁴

Therefore, for those over 50, finding a multivitamin that contains B12 may be beneficial.

Multivitamins for health conditions

Many vitamin suppliers create specialized multivitamins for certain health conditions to help make up for nutrients people suffering from those conditions may be lacking.

Multivitamins for diabetics

According to U.S. News and World Report, the best multivitamin for diabetics is Nature Made’s Daily Diabetes Health Pack with a perfect score of 100 from pharmacists. U.S. News cited chromium, multiple B vitamins, vitamin D and magnesium/zinc/selenium as important considerations for the Nature Made supplement.⁵

Mutlivitamin for eye health

While there’s not necessarily a recommended multivitamin for eye health, there are several carotenoids that Dr. Sophie J. Bakri of the Mayo Clinic recommends in an excerpt from her book, Mayo Clinic Guide to Better Vision, Third Edition.

In particular, Bakri names lutein and zeaxanthin as seemingly helpful in filtering out radiation from sunlight that can be damaging.⁶ The two carotenoids are prevalent in dark leafy greens and herbs.

Multivitamin for hair growth

In a survey of 120 dermatologists, U.S. News and World Report found that Nutrafol is the best multivitamin for hair growth with a perfect score of 100.⁷ Its active/key ingredients include vitamin A, vitamin C, vitamin D, 3,000 mcg of biotin, hydrolyzed marine collagen, among others.

Mutlivitamin for leg cramps

According to Harvard Health Publishing, “there is some evidence that taking a daily capsule containing eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12—may prevent cramps.”⁸

Additionally, a 2023 article published in Frontiers in Nutrition, further investigated the effects of vitamin K2 in nocturnal leg cramps. The initial study, published the year before, “demonstrated that vitamin K2 supplementation decreases the frequency, duration, and severity of muscle cramps and is safe for hemodialysis patients.”⁹

When and How Do I Take My Multivitamin?

It is recommended to take a Multivitamin in the morning alongside your first meal! This will help with absorption and can help you start your day off on the right foot. The most important aspect is that you take it on a daily basis and incorporate it into your routine; therefore if night time works better for you in the AM, it is best to take it then rather than sporadically in the morning or not at all. Always consult with your physician if you have any questions, comments or concerns about the multivitamin you are taking!

REFERENCES

1. Clinic, C. (2024, June 27). The best time to take vitamins. Cleveland Clinic. https://health.clevelandclinic.org/the-best-time-to-take-vitamins
2. Office of Dietary Supplements – Multivitamin/mineral Supplements. (n.d.). https://ods.od.nih.gov/factsheets/MVMS-Consumer/
3. Multivitamin side effects: common, severe, long term. (n.d.). Drugs.com. https://www.drugs.com/sfx/multivitamin-side-effects.html
4. Office of Dietary Supplements – Multivitamin/mineral Supplements. (n.d.). https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
5. 4 Best Diabetic Multivitamins, ranked by pharmacists 2024. (n.d.). US News & World Report. https://health.usnews.com/otc/rankings/diabetic-multivitamins
6. Bakri, Sophie J. (2024, April 17). The best vitamins for your eyes. Mayo Clinic Press. https://mcpress.mayoclinic.org/living-well/the-best-vitamins-for-your-eyes/
7. 8 best vitamins for hair Growth, Dermatologist-Ranked 2024. (n.d.). US News & World Report. https://health.usnews.com/otc/rankings/vitamins-for-hair-growth
8. Harvard Health. (2017, February 14). Is there hope for leg cramp sufferers? https://www.health.harvard.edu/newsletter_article/is-there-hope-for-leg-cramp-sufferers
9. Li, Y., Zhu, R., Wang, L., & Tan, J. (2023). Effect of vitamin K2 in the treatment of nocturnal leg cramps in the older population: Study protocol of a randomized, double-blind, controlled trial. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1119233

• Share
• Tweet
• Share
• Email