There are many different reasons why people choose to take a multivitamin. “Some people might take a multivitamin as a helpful ‘cover your bases’ tool. Some people take one when they know they’re not consistently getting certain nutrients from food,” says Stephanie Crabtree, M.S., R.D., a functionally minded dietitian based in Sarasota, FL. “Another reason could be if their needs are higher due to stress, pregnancy, breastfeeding, or certain chronic health conditions. It can also be useful for people who follow restrictive diets.” Whatever your reason, knowing the best time to take a multivitamin can help ensure you’re getting the most out of it.
Meet the experts: Stephanie Crabtree, M.S., R.D., a functionally minded dietitian based in Sarasota, FL; Lena Bakovic, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at Live It Up.
“Truthfully, I think most people would benefit from taking a daily multivitamin. Our food supply is simply just not as nutrient-rich as it once was,” says Lena Bakovic, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at Live It Up.
Here, dietitians share the best time to take a multivitamin, plus the food and medication interactions you need to know, and tips on how to choose the best one for you.
When is the best time to take a multivitamin?
“I encourage clients to take their multivitamin in the morning with food,” says Crabtree. “You’ll absorb many of the nutrients better when you take them alongside a meal, and the B vitamins in a multi can give a natural energy boost, something most people prefer earlier in the day rather than at night.” Bakovic adds that taking your multivitamin with food may also help prevent any nausea or gastrointestinal discomfort that could result from taking it on an empty stomach. According to the Crohn’s & Colitis Foundation, iron and vitamin D in particular may cause digestive problems if taken on an empty stomach.
That said, if you can’t take it in the morning, or perhaps you typically eat a late breakfast out of the house and away from your medicine cabinet, any time that you can take it alongside food works great. “Whatever time of day you will remember is best, and consistency is key,” Crabtree says.
Multivitamin interactions to know
As mentioned, it’s best to take a multivitamin with food to maximize nutrient absorption and minimize unpleasant side effects. “The fat-soluble vitamins, A, D, E, and K, need dietary fat for proper absorption,” says Crabtree. “With food” does not necessarily mean physically alongside your meal, either—anytime within an hour before or after eating is A-OK.
It’s also generally okay to take a multivitamin alongside other supplements or medications. “A multivitamin can be taken on its own or with other supplements or medicines for the most part,” says Bakovic. “Actually, sometimes grouping multivitamins with other treatments can help to ensure consistency.”
However, there are some exceptions. Crabtree says that you should not take certain blood thinners or thyroid medication at the same time as a multivitamin, as they may interfere with one another’s absorption and/or efficacy. “Also, taking your multi with other supplements that contain the same nutrients can sometimes reduce absorption, essentially giving your body a mega dose it can’t fully use or absorb,” she adds. Ultimately, it’s best to check with a healthcare provider before starting a new supplement to make sure you’re making safe and healthy decisions.
What to look for in a multivitamin
“There’s no official standard for how many vitamins or minerals a multivitamin has to include,” says Crabtree, noting that products labeled “multivitamin” could contain anywhere from three to 23 or more vitamins and minerals. “Two products called multivitamins can look completely different.” She recommends reading the labels to make sure the product you choose contains the vitamins or minerals you are looking for, if there are specific ones. “Since multivitamins are not regulated the same as pharmaceuticals, always look for brands that are third-party tested for purity and potency,” Crabtree says. “And remember that a multivitamin fills in the gaps; it is not a replacement for a nutrient-dense diet. Let whole food be your foundation.”
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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