Food, time of intake, and how it is combined can determine how much vitamin D is actually absorbed.
Vitamin D is essential for health, but it is often difficult to get enough from food alone. That is why supplements have become so popular. However, for vitamin D to be absorbed properly and have maximum effect, it is important not only sa you get it, but kur and si take it. While some prefer to take it in the morning and others in the evening, the key lies in the proper absorption method.
Why should vitamin D be taken with food?
Vitamin D is a fat-soluble vitamin. This means that it does not mix well with water, but is absorbed more effectively when taken with foods that contain healthy fats. For this reason, it is recommended that vitamin D supplements be taken with food. to be taken during a meal, so that the absorption is as high as possible.
Previous studies have shown that: Taking vitamin D with the largest meal of the day increased its blood levels by about 50% after 2-3 months.
A 2014 study of 50 older adults showed that taking vitamin D with a high-fat meal increased blood levels by 32% within 12 hours, compared to a fat-free meal.
Good sources of fat for better absorption: avocado, nuts, seeds, fatty fish (such as salmon and sardines), whole milk and milk products, eggs, reports the Telegraph.
Is it better to take it in the morning?
Many people choose breakfast because it's more convenient and easier to remember. If you take several supplements throughout the day, taking vitamin D with your breakfast can help establish a consistent routine.
How to remember it more easily?
– use daily pill boxes
– set an alarm
– keep it near the food table as a visual reminder
Does it disrupt sleep if taken in the evening?
Here the results are mixed:
Several 2021 studies suggest that vitamin D may affect the production of melatonin, a hormone that regulates sleep. Taking vitamin D before bed may temporarily lower melatonin levels and potentially affect some people.
Newer studies (2024) show that vitamin D supplementation actually can improve sleep quality to many individuals.
Conclusion: The impact on sleep is individuallySome sleep better, some worse.
So, what is the best time?
There is no absolute answer. However:
▪ More important than time is taking it regularly.
▪ Always take with a meal that contains healthy fats.
This combination is the one that ensures the best absorption and effect.
Whether it's breakfast or dinner, it matters that you feel good, your sleep is not disturbed and your routine is stable.
If you are unsure about the dosage or type of supplement, always consult your doctor or pharmacist. /Telegraph/
