Vitamin D is possibly one of the most important vitamins needed for optimal health and performance, but it’s found in relatively few foods. For anyone that follows a plant-based diet, getting enough vitamin D can be a challenge.
As a large percentage of the global population is deficient in vitamin D—or at least insufficient—there’s a significant reliance on supplementation to fill the void.
But taking a vitamin D supplement isn’t as easy as popping it back whenever and hoping for the best. As a fat-soluble vitamin, it’s essential to understand the best time to take it.
If you’re confused about when you should be taking vitamin D, this article is for you. We’ll cover the basics of vitamin D and present the optimal supplementation time to maximize its benefits.
What Is Vitamin D And Why Do We Need It?
Also known as the sunshine vitamin, vitamin D is a fat-soluble vitamin that isn’t a vitamin at all—it functions more as a hormone, and it’s thought that more than 2,000 genes are directly or indirectly regulated by vitamin D 1.
The classical action of vitamin D is in regulating calcium and phosphorus metabolism to support bone health, but it also plays several other critical roles in the body, such as 1-3:
- Glucose metabolism and insulin production
- Muscle health and function
- Hormone secretion
- Cell proliferation and differentiation
- Immune function
The vitamin D receptor is present in nearly every cell in the human body, suggesting that its actions extend far beyond just that of bone health. But here’s the kicker—despite how easy vitamin D is to obtain either through food, supplementation, or sun, over 50% of the population doesn’t get enough 4.
The global pandemic of low vitamin D levels primarily results from lifestyle factors limiting sun exposure. Still, insufficient intake of vitamin D-rich foods or malabsorption can also impair levels.
There’s no end to the benefits associated with vitamin D, but some of the main ones you should know about include:
- Bone health: One of the most notable roles of vitamin D is in calcium and phosphorus metabolism, both of which are critical to maintaining bone health and integrity. Vitamin D regulates calcium uptake from the gut; low vitamin D levels and low dietary calcium intake can lead to secondary hyperparathyroidism and increased bone resorption, which contributes to the pathogenesis of osteoporosis 5.
- Immune function: Have you ever been told to take vitamin D to prevent sickness? That’s because vitamin D is involved in both the innate and adaptive branches of the immune system, and low vitamin D status is linked to an increased risk of autoimmune conditions 6, 7.
- Better mood: Have you ever noticed that sunshine can improve your mood? Thanks to the vitamin D receptors in areas of the brain regulating mood, it can improve mood because of its involvement in the production of serotonin, the “happy hormone” 8, 9.
- Reduces inflammation: Besides being involved in regulating immune function, vitamin D also plays a part in the inflammatory cascade due to its ability to regulate the production of inflammatory cytokines and inhibit the proliferation of pro-inflammatory cells 10.
There’s no arguing that vitamin D is essential for proper health—and all those benefits skim its roles—so getting enough daily isn’t something to play around with.
Supplementation is your next best option if you’re not getting enough through food. That said, knowing when to take your vitamins and minerals is key to maximizing their efficacy.
When Is The Best Time To Take Vitamins?
While you may think a vitamin is a vitamin, they’re not all created equal. Because vitamins are divided into fat-soluble and water-soluble, there’s an ideal time to take them.
Water-soluble vitamins are, as they sound, soluble in water; they dissolve quickly and are readily absorbed into the bloodstream and enter system circulation.
The water-soluble vitamins—eight B vitamin and vitamin C—play critical roles in supporting normal metabolism, energy production, and cell growth.
Because they can’t be synthesized in the body, they must be obtained through diet or supplementation. For the most part, water-soluble vitamins can be taken on an empty stomach or with food, but the B vitamins may cause nausea in some people; if this happens to you, take them with a small meal.
The fat-soluble vitamins, which include vitamin D, require the presence of fat for absorption. Unlike the B vitamins and vitamin C, vitamins A, D, E, and K must first be absorbed into lacteals in the small intestine via chylomicrons before they’re transported through the lymphatic system and into the bloodstream 11.
However, these vitamins are stored in the body, so excessive intake can lead to toxicity if levels reach a point where you’re bordering on hypervitaminosis due to a delayed elimination rate 12.
As such, the fat-soluble vitamins should always be consumed with meals or can be taken on an empty stomach if they’re in liquid form, emulsified in fat to boost absorption.
Should You Take Vitamin D On An Empty Stomach?
Ideally, no. As a fat-soluble vitamin, pure vitamin D isn’t well absorbed in its pure form unless there’s a fat source present, which is why it’s generally recommended to consume alongside food unless it’s emulsified with fat.
A couple of studies point to the importance of having a fat source alongside vitamin D to enhance absorption.
- A 2014 study published in the Journal of the Academy of Nutrition and Dietetics found that vitamin D3 absorption was higher when taken alongside a meal containing fat compared to a fat-free meal; absorption was also created when levels of monounsaturated were higher than polyunsaturated fats 13. But the actual numbers say it all—subjects consuming a fat source with vitamin D saw a whopping 32% increase in absorption rates.
- A 2010 study published in the Journal of Bone Mineral Research found that subjects consuming vitamin D with the largest meal of the day saw a 57% increase in vitamin D3 levels compared to subjects who supplemented vitamin D on an empty stomach or with a small meal 14.
If those numbers aren’t enough to convince you it shouldn’t be taken on an empty stomach, we’re not sure what is. However, if you rely on vitamin D from a multivitamin or mineral supplement, ensure that it’s complexed with factors to enhance its absorption.
Thanks to the boosters in Performance Lab PL-Immune and NutriGenesis Multi, you don’t have to worry about when you take your supplements.
They’re bioidentical nutrients complexed with cofactors that enhance absorption. So, even if you’re popping back your pills on an empty stomach, you won’t have to stress about the nasty side effects of malabsorption.
References
- Hossein-nezhad A, Holick MF. Vitamin D for health: a global perspective. Mayo Clin Proc. 2013;88(7):720-755.
- Ceglia L. Vitamin D and its role in skeletal muscle. Curr Opin Clin Nutr Metab Care. 2009;12(6):628-633.
- Bikle D. Nonclassic actions of vitamin D. J Clin Endocrinol Metab. 2009;94(1):26-34.
- Nair R, Maseeh Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012;3(2):118-126.
- Lips P. (2012). Interaction between vitamin D and calcium. Scandinavian journal of clinical and laboratory investigation. Supplementum, 243, 60–64.
- Munger KL, Levin LI, Hollis BW, Howard NS, Ascherio Serum 25-hydroxyvitamin D levels and risk of multiple sclerosis. JAMA. 2006;296(23):2832-2838.
- Eyles DW, Smith S, Kinobe R, Hewison M, McGrath JJ. Distribution of the vitamin D receptor and 1 alpha-hydroxylase in human brain. J Chem Neuroanat. 2005;29(1):21-30.
- Patrick RP, Ames BN. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB J. 2015;29(6):2207-2222.
- Yin K, Agrawal DK. Vitamin D and inflammatory diseases. J Inflamm Res. 2014;7:69-87.
- Yousefi Rad E, Djalali M, Koohdani F, et al. The Effects of Vitamin D Supplementation on Glucose Control and Insulin Resistance in Patients with Diabetes Type 2: A Randomized Clinical Trial Study. Iran J Public Health. 2014;43(12):1651-1656.
- Escobedo N, Oliver The Lymphatic Vasculature: Its Role in Adipose Metabolism and Obesity. Cell Metab. 2017;26(4):598-609.
- Ravisankar P, Reddy AA, Nagalakshmi B, Sai Koushik O, Vijaya Kumar B, Sai Anvith P. The Comprehensive Review on Fat Soluble Vitamins. IOSR Journal Of Pharmacy. 2015; 5(11):12-28.
- Dawson-Hughes B, Harris SS, Lichtenstein AH, Dolnikowski G, Palermo NJ, Rasmussen H. Dietary fat increases vitamin D-3 absorption.J Acad Nutr Diet. 2015;115(2):225-230.
- Mulligan GB, Licata A. Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D. J Bone Miner Res. 2010;25(4):928-930.
