Vitamin D: When And How To Take It For Better Absorption

Vitamin D, often called the sunshine vitamin, plays a crucial role in maintaining bone, teeth, and immune system health, as well as regulating inflammation and supporting brain function. While the body produces vitamin D through sunlight exposure, it can also be acquired from certain foods and supplements.

Experts highlight that many people worldwide are at risk of vitamin D deficiency. Factors influencing its effectiveness include the timing and manner of intake. Vitamin D is a fat-soluble vitamin, meaning it dissolves in fat and is best absorbed into the bloodstream when consumed with high-fat foods. Therefore, doctors recommend taking vitamin D with a meal to ensure proper absorption.

Studies indicate that taking vitamin D with your largest meal of the day—typically lunch—can boost blood levels by approximately 50% within 2-3 months. A fat-free meal can increase vitamin D levels in the blood by 32%. If you prefer a large breakfast, taking vitamin D in the morning is also effective, especially if you are managing multiple supplements, as it can simplify your routine. Strategies like using a pillbox, setting an alarm, or placing supplements near your dining area can help you remember to take your vitamin D.

Vitamin D intake can also impact your sleep. Research shows that low vitamin D levels are associated with sleep disturbances, poor sleep quality, and insomnia. Vitamin D deficiency is linked to lower melatonin levels, the hormone that regulates sleep, particularly in people with multiple sclerosis and postmenopausal women. In some cases, increasing vitamin D levels has been shown to improve sleep quality.

For optimal absorption and efficacy, doctors suggest taking vitamin D with a meal. Breakfast or a bedtime snack are ideal times, provided it does not disrupt your sleep.