4 important points about Vitamin D supplement and the best time to take it.

Vitamin D is an important nutrient that is found in very few foods and is difficult to obtain through diet alone. Since a large percentage of the world's population is at risk of Vitamin D deficiency, Vitamin D supplements are among the most common products that many people use.

There are many factors that can affect Vitamin D supplements. It seems that the timing of supplement intake and the food consumed with it can play an important role in its absorption and effectiveness. In today's article, we will examine the importance of Vitamin D supplements and the best time to take them. Stay with us until the end of this article.

1.Why do we need Vitamin D supplements?

Vitamin D is different from other vitamins as it is considered a hormone and when you are exposed to sunlight, your skin can produce it.

Getting enough Vitamin D is essential for good health, but this important vitamin is found in very few dietary sources and if you do not regularly get exposed to sunlight, meeting your needs can be difficult. As a result, Vitamin D supplements are often necessary to ensure adequate intake.

2.Vitamin D is better absorbed when taken with food.

Vitamin D is a fat-soluble vitamin, which means it is soluble in fats and oils instead of water. Therefore, consuming vitamin D supplements along with foods that contain healthy fats (such as olive oil, nuts, seeds, avocado, fish, and eggs) is recommended to enhance its absorption. In a study conducted on 17 people, taking vitamin D with the largest meal of the day was able to increase blood vitamin D levels by 50% after two to three months.

However, it is not clear whether the food consumed with vitamin D is better to be high-fat or low-fat. In a study, 62 elderly participants received one vitamin D supplement per month for three months (equivalent to 50,000 international units). Participants were divided into three groups based on the food they consumed with the supplement: 1) taking the supplement on an empty stomach, 2) taking the supplement with a low-fat meal, and 3) taking the supplement with a high-fat meal.

At the end of the study, researchers found that taking vitamin D supplement with a low-fat meal resulted in better absorption. Since this study had a small number of participants, we need more research to understand the conditions under which vitamin D is absorbed best.

3.It is better to use vitamin D supplements in the morning.

Many people prefer to use supplements such as vitamin D in the morning. There is no scientific evidence about the effectiveness of this practice, but doing it in the early hours of the day can have an important advantage: when taking the supplement is part of your morning routine, you are less likely to forget it. Therefore, it may be better to make a habit of taking your vitamin D supplement with a nutritious breakfast.

Using a pill reminder box, setting a reminder alarm, or keeping the supplement near your lunch table are simple solutions that can remind you to take vitamin D.

4.Taking Vitamin D late in the day may affect your sleep

Research has shown a correlation between blood levels of vitamin D and sleep quality. Vitamin D plays a role in the production of melatonin, a hormone responsible for regulating the sleep cycle and improving sleep quality. Several studies have found that vitamin D deficiency in the blood increases the risk of sleep disorders, reduces sleep quality, and shortens sleep duration.

However, some studies have also shown that high levels of vitamin D can disrupt sleep. In a small study on individuals with multiple sclerosis (MS), an increase in blood vitamin D levels was associated with lower melatonin levels. Another study on menopausal women found that daily intake of 2,000 international units of vitamin D supplements reduced sleep quality.

Some people believe that vitamin D at night can negatively impact sleep quality by interfering with the production of melatonin. However, there is insufficient scientific research on the effects of this supplement on sleep. Until researchers come to a definite conclusion about this topic, the best course of action is to try consuming vitamin D supplements at night and if you find that it disrupts your sleep, take it in the early hours of the day.

Which individuals are at risk for vitamin D deficiency?

The following factors increase the risk of vitamin D deficiency and the need for supplementation:

Limited sun exposure: It is estimated that 50 to 90 percent of your vitamin D is obtained through sunlight. If you don't get enough sun exposure, you are at risk of vitamin D deficiency.

Inadequate diet: Most foods are not a good source of vitamin D, but eating fish, eggs, and vitamin D-fortified foods can help meet your body's needs.

Dark skin: The darker your skin, the more melanin it contains. Melanin is a pigment that protects the skin from ultraviolet radiation, but it also reduces the skin's ability to produce vitamin D.

Increasing age: As you get older, your skin's ability to produce vitamin D decreases. Additionally, older adults may spend less time outside in the sun.

Certain medical conditions: Diseases such as celiac disease, cystic fibrosis, Crohn's disease, kidney and liver disease can make it harder for the body to absorb or metabolize vitamin D.

Final words:

There is limited research on whether it is better to take vitamin D supplements at night or during the day. However, it has been shown that taking vitamin D with food can increase absorption and raise its levels in the blood more effectively.

It is best to take vitamin D supplements with breakfast or a snack before bedtime (if it does not disrupt your sleep). Try to find what works best for you and stick to it to ensure that you are getting the necessary amount of vitamin D.

If you are concerned about your vitamin D levels or have questions and uncertainties about the amount of vitamin D you should be taking, consult your doctor. Your doctor can measure your vitamin D levels with a simple blood test and determine the appropriate supplement dose.