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Best Supplements To Start Your Day, According to Science

Enhance your body's absorption of these vitamins by taking them in the morning.
FACT CHECKED BY Kiersten Hickman
multivitamin supplement

There are so many different kinds of supplements on the market. The question is, which ones are the best to take and at what time of day?

First of all, you may not need any additional supplementation of various vitamins and minerals. A good way to check to see if you could benefit from taking a multivitamin or a supplement for a specific vitamin or mineral is to get some blood work done at your next doctor's visit. If you could benefit from a few supplements, just know that some may be best to take in the morning versus later in the day. (Related: 15 Supplements Every Woman Should Take, Say Doctors)

Let's say your doctor recommends you take a B complex vitamin or maybe even a specific type of B vitamin such as B6 or B12. The best time to take any of these would be first thing in the morning. Why? Since these vitamins are water-soluble, it's best to take them on an empty stomach in order to achieve maximum absorption. Of course, this works best when you drink a full glass of water.

Woman holding pills on her hand.
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Vitamin B12 supplements are especially important for those who follow a vegan or even vegetarian diet to take, as the nutrient is primarily found in animal-based sources. Vitamin B6 may help with PMS and keeping your heart healthy.

Another supplement you might consider taking in the morning is vitamin C, which is also a water-soluble vitamin. However, if you're also taking an iron supplement, know that vitamin C may help enhance the absorption of this mineral, although recent research suggests taking the two supplements together may not have that much of an impact. If you do decide to take vitamin C with an iron supplement, just make sure you do so with food, to prevent upsetting your stomach.

You'll also want to avoid eating cheese, yogurt, eggs, milk, spinach, whole grains, at least one hour before taking your iron supplement or two hours after taking it. The same goes for beverages like tea and coffee and other supplements like antacids.

Consider waiting to take fat-soluble vitamins such as vitamins A, D, E, and K until dinnertime as they dissolve best when consumed with dietary fats.

For more, be sure to check out Best Supplements for Reducing Inflammation, Say Dietitians.

Cheyenne Buckingham
Cheyenne Buckingham is the news editor of <Eat This, Not That!, specializing in food and drink coverage, and breaking down the science behind the latest health studies and information. Read more