Can You Take Vitamin D At Night?

Vitamin D is arguably one of the most important nutrients you can get, and while it's synthesized in the skin from sun exposure, it still happens to be one of the most common nutrient deficiencies.

Aside from the fact that it's present in nearly every cell in the body, it can be challenging to obtain solely from food—which is where supplementation comes into the picture.

If there's one nutrient that everyone should be supplementing with daily, vitamin D is it. And if you're scrambling through all the contradicting information on how much you need and when to take it, we're setting the record straight.

This article will explore why you need vitamin D and the optimal time to take it to maximize absorption and efficacy.

Let's get into this!

What Is Vitamin D And Why You Should Supplement?

Contrary to its name and what most people think, vitamin D functions more like a hormone than it does a vitamin in that it exerts a wide range of effects on nearly every body system. It's classified as a fat-soluble pro hormone with potent endocrine, autocrine, and paracrine functions ¹.

The endocrine functions are targeted primarily at regulating calcium and phosphorus levels, while the paracrine and autocrine functions differ based on cell type.

Traditionally, its primary role has been maintaining bone health via regulation of calcium and phosphorus uptake from the gut, but it also plays major roles in the immune system, digestion, the circulatory system, mood, muscle function and coordination, and the nervous system ².

But unlike other vitamins that are obtained through diet or supplements, the body can actually produce vitamin D. When UV rays hit the skin, the body uses cholesterol to synthesize vitamin D3.

So, not only does diet impact how much vitamin D you're consuming, but biological factors like age, skin pigmentation, bodyweight, and geography can interfere with how much vitamin D your body produces. Hence, the need for supplementation is pretty much standard across the board.

The Best Sources Of Vitamin D

As the sun is one of the best and most powerful sources of vitamin D, regular sun exposure is the most effective way to maintain adequate serum concentrations. However, geographical and climate constraints mean that the sun isn't always available and can interfere with how you maintain levels.

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As well, for people that have darker skin, longer periods of sun exposure are required to synthesize the same amount, which means that sun exposure time isn't consistent. And if that's not enough, you're also getting things like age, bodyweight, diet, and absorption issues that further interfere with synthesis.

So, with all of that said, supplementation, besides a diet high in vitamin D-rich foods is the best way to go.

Either in a pure vitamin D3 supplement or a multivitamin like Performance Lab NutriGenesis Multi, you're getting the purest and most potent form of vitamin D to support body-wide biological activities and maintain adequate serum concentrations year-round.

PL NutriGenesis Multi also provides 17+ other essential nutrients that work synergistically with vitamin D to produce optimal human performance day in and day out.

And if you want to kick it up a notch, support your immune system at the same time with a high-quality immune system booster supplement!

PL-Immune is a precisely calibrated formula comprising five nutrient powerhouses—including vitamin D—to support your immune system through even the toughest challenges.

The Best Time To Take Vitamin D

One of the first things you need to consider when supplementing with vitamin D is what you're taking it with.

Because it's a fat-soluble vitamin, it requires dietary fat in order to be absorbed and utilized. That means that taking vitamin D alongside meals (or at least a source of fat) is most effective.

One study found that when taken with the largest meal of the day, participants increased serum concentrations of vitamin D by a whopping 50% after just 2-3 months ³.

Another study found similar results with adults consuming vitamin D alongside a high-fat meal showing increased vitamin D blood levels by 32% compared to people consuming a fat-free meal after just 12 hours ⁴.

So, regardless of when you take your vitamin D, taking it alongside a healthy fat source is key to maximizing its effect.

However, when it comes to the best time of day to take vitamin D, there's a bit of inconsistency.

If you're already breaking out your supplement organizer in the morning, throwing your vitamin D supplement into that mix is a great way to ensure you take it.

And best of all, it can be stacked with all your other Performance Lab supplements to support your body in every capacity. But remember that fat is critical to absorption, so taking it with breakfast is most ideal.

The other reason taking vitamin D in the morning is recommended is because of the link between vitamin D levels and sleep.

Multiple studies show a correlation between low serum concentrations of vitamin D and sleep disturbances, including poorer sleep efficiency and shorter sleep duration ^5-7. However, higher levels of blood vitamin D appear to improve sleep quality ⁵.

But what's important to note is that while low blood levels of vitamin D may impede sleep quality, one study did find that high blood levels may also interfere with sleep.

Researchers found that in people with MS, increases in blood vitamin D levels resulted in a decrease in melatonin levels—the hormone responsible for regulating your wake/sleep cycle ⁸. Melatonin is required to induce drowsiness, and when levels are low, sleep tends to suffer.

Summary

Despite some studies telling you the ideal time to take vitamin D is in the morning or at night, the fact of the matter is that everyone reacts differently. Some people may take their vitamin D at night and feel completely fine, while others find their sleep is a bit broken.

Generally speaking, aim to take your vitamin D supplement alongside breakfast and a healthy fat source to ensure you're actually absorbing it, but if you take it at night and find that it's interfering with a good quality of sleep, set a timer to encourage you to take it early.