Should You Take Vitamins In The Morning Or At Night?

More than half of Americans take dietary supplements, according to Columbia University's Go Ask Alice! website. If you choose to take vitamins, you should make them a part of your daily routine. Take vitamins at the time you prefer, but if you take them at the same time every day, you'll be more likely to remember them.

Decision

The decision to take a multivitamin should depend on the nutrients you receive from your diet. A balanced, varied diet can contribute all the nutrients you need to your diet. However, many people don't get the vitamins they need. Because many people's diets are lacking, the Harvard School of Public Health recommends taking a daily multivitamin. Many Americans don't get enough calcium, potassium, fiber, magnesium and vitamin A as carotenoids, as well as vitamins C and E, according to the Dietary Guidelines for Americans.

Types

Along with a daily multivitamin, the Harvard School of Public Health recommends a vitamin D supplement for some people. Vitamin D may decrease risk of colon cancer and breast cancer. Many supplements only contain 400 International Units, or IU, so Harvard recommends an additional supplement to get 1,000 IU. The folic acid in multivitamins prevents infant neural tube defects and may decrease risk of heart disease, colon cancer and breast cancer. People with anemia may benefit from iron supplements. Calcium supplements are often encouraged to help prevent osteoporosis.

Absorption

Avoid excessive alcohol, which can inhibit vitamin absorption, according to the National Institute of Alcohol Abuse and Alcoholism. If you take vitamins with a meal, make sure the meal contains fat, which helps absorption. According to the website Go Ask Alice!, timed-release vitamins are not necessary and may even be harmful. Timed-release niacin can cause liver damage. Timed-release iron isn't helpful because the release point in the intestines does not efficiently absorb it. Many timed-release vitamins have coatings that inhibit absorption.

Recommendations

If you do choose to supplement your diet, stay close to the Recommended Dietary Allowance, or RDA, for vitamins. The RDA is set by the Institute of Medicine and refers to the average daily dietary intake level that is sufficient to meet the nutrient requirements of 97 to 98 percent of healthy individuals in each age and gender group. Stay close to the Adequate Intake, or AI, if no RDA is set. Vitamins are assigned an AI when there is insufficient research to establish an RDA. Do not exceed the Upper Limit, or UL, the maximum daily intake unlikely to result in adverse health effects. Avoid mega-dose vitamins or foods that are fortified with excessive amounts of vitamins.

Tips

Set an alarm to go off at the same time every day, reminding you to take your vitamins. Take vitamins with food if you suffer from nausea, heartburn or other gastric problems. If you take vitamins in the morning, try taking them right before brushing your teeth, with breakfast or during another part of your normal routine. If you take vitamins at night, make them a part of your schedule by taking them with dinner or your evening snack.