Either in the Morning or at Night
According to some researchers, it is beneficial to take vitamin D in the morning rather than at night because it can interfere with sleep during night time.
But according to research carried on the connection between supplements usage and disrupted sleep patterns, there is no evidence that supplementation at night causes sleep problems.
The hormone responsible for circadian rhythm, and for controlling sleep and wakeup cycles is known as Melatonin. As per studies, vitamin D may hamper the production of melatonin, making our circadian rhythm confused and reduces the sleep’s quality.
The natural way of vitamin D production in our body is through sun exposure – a luxury that one can only experience during the day.
Consumption With Food Or Without Food
Vitamin D is fat-soluble and effects the storage and absorption of vitamin D (fatty tissues and liver in our body can store vitamin D). Those vitamins that are fat-soluble, they can be absorbed in fat globules that pass through the intestinal wall and into the bloodstream.
It is a very common theory that if you will take vitamin D with a meal that contains fat, it is more likely to be absorbed by your body. According to a study carried out by the Academy of Nutrition and Dietetics, it was found that people who took vitamin D supplements with a meal containing high-fat, absorbed vitamin D up to 32% more than those who took the vitamins with a fat-free meal. That’s why most of the healthcare professional advice to take vitamin D supplements with the heavy meal of the day (such as lunch, or dinner).
However, many case studies suggest no connection between vitamin D consumption with food. It seems like in the case of vitamin D consumption with food or without food, the answer is still not confirmed.
The head of vitamin D Council (a California-based advocacy group promoting vitamin D), John Cannell says “when it’s about taking a vitamin D supplement, even if you take it in the morning or at night, you take it on a full stomach or an empty stomach, if you take it once or twice a day, nothing matters at all”.
The Intake of Vitamin D varies with the Seasons
The right time to take vitamin D is relative to which season you’re in. It depends on the amount of sun exposure you have and your food intake (vitamin D-rich food). Rare people pay attention to seasons when it comes to supplements consumption.
Supplementation is perfect for those who have deficiency while there are people who fulfill their vitamin D intake in a sunny climate. The latter ones don’t need any supplementation as they fulfill their levels directly from sun exposure.
The Vitamin D Deficiency Crisis
The deficiency of vitamin D is throughout the world, most specifically in the United States. When it comes to the benefits of vitamin D and the diseases caused by its deficiency, it’s shocking to hear that almost 40% of the American population is suffering from vitamin D deficiency. The main reason behind this the lack of sun exposure and consumption of food containing low amounts of vitamin D. Therefore, it has become very common for healthcare professionals to recommend vitamin D supplementation to the people.
If a person has an increased level of vitamin D, then it is called as “Vitamin D Toxicity”. If you feel like you’re taking too much vitamin D in your everyday routine, it’s better to get your vitamin D level checked by your doctor as soon as possible. Vitamin D Toxicity is also caused by having a high level of vitamin D in your body, and it leads to a medical condition known as hypercalcemia. The toxicity of vitamin D is a much rarer case than having its deficiency, so don’t worry!
To maintain your vitamin D level, it’s advice-able to take your vitamin D supplements with food that is rich in fats. Make sure to take your supplements as soon as possible during the day to maximize natural melatonin production and to get a good night’s sleep. Also, be considerate about when you take a supplement, always choose a time that best suits your body.