There’s all kinds of advice out there nowadays about vitamins – what kind you should be taking, when you should be taking them, and when you should avoid taking them.
In this article, we’ll take a look at a common question: Is it okay to take your multivitamin at night? After all, you wouldn’t want to take something that would disrupt your sleep.
Multivitamins are packed with vitamins and minerals your body needs to function at an optimal level. They’re designed to meet the nutrient needs of the general public by filling any nutrient gaps the general public may experience. While no substitute for a varied, nutrient-rich diet, multivitamins have been shown to be effective at plugging these gaps.
In other words, multivitamins can support your health in myriad ways. But can they also help you get a better night’s sleep? That entirely depends on the multivitamin. You need to consider the type of multivitamin it is and whether it contains sleep-supporting vitamins.
Now let’s take a look at some vitamins that may support sleep.
Some vitamins are believed to support a good night’s sleep. Here at Care/of, we drafted a science-backed guide to some of the best vitamins and supplements for this purpose, including vitamin C, vitamin D, melatonin, magnesium, calcium, and vitamin B12.
Of these, melatonin likely stands out – after all, melatonin is a naturally occurring sleep hormone that aids in regulating the body’s circadian rhythm. If sleep is a problem for you, you might want to ask your doctor about whether melatonin is right for you. You won’t find it in a multivitamin, though.
Magnesium, on the other hand, is contained in certain multivitamins – and it’s been shown to potentially help improve sleep! This is a fact attested to by numerous studies. Melatonin supports sleep in two critical ways: aiding melatonin production and relaxing your muscles. One sleep study found that a group of adults taking 500 mg of magnesium daily for 8 weeks saw improvements in sleep efficiency, sleep time, and early awakening (they weren’t so groggy when they woke up) compared to the placebo group. This Care/of explainer can help you figure out when the best time of day to take magnesium is.
So, now that we know some vitamins can support sleep, let’s consider another possibility – that vitamins might disrupt your sleep.
Let’s start with the obvious. Drinking too much caffeine can disrupt your sleep. If you’re drinking a lot of caffeine and having trouble sleeping, try cutting back, or try not having any caffeine after a certain point in the day.
Certain vitamin deficiencies have also been linked to sleep problems. This study found a correlation between sleep interruptions and low vitamin A, C, D, E, and K levels.
Here’s something else to consider: If you’re taking your supplements right before bed with a big glass of water, you might end up waking up in the night to use the restroom. If that’s the case, try taking your supplements earlier in the day. Give yourself enough time between taking them and going to bed that you can use the restroom and settle in for a restful sleep.
When taking a supplement, it’s important to make sure that you’re getting exactly what you’re looking for. That shouldn’t be too much to ask! But, unfortunately, some multivitamins are packed with unnecessary fillers and additives. Be sure to check your label to avoid these additional ingredients, while also checking for any allergens you’d like to avoid. Also be on the lookout for ingredients that don’t align with your particular dietary preferences. Furthermore, you’ll want to be sure that your multivitamin has been third-party tested and contains non-GMO ingredients.
There’s no right or wrong time of night to take your multivitamin. The key is consistency. Take your multivitamin at a time that fits with your schedule and, crucially, that you’ll remember.
You might want to consider using the Care/of app. It features a tool to send you reminders, so you don’t miss a dose of your vitamins. The app supports healthy habit formation and builds in a reward system that allows you to collect carrots that can be traded in for various prizes.
It’s generally best to take your multivitamin after you’ve eaten; this can help with absorption. That’s because your multivitamin will almost surely contain fat-soluble vitamins, which require a small amount of healthy fat for proper absorption. That said, each body absorbs and stores these vitamins differently. Check with your physician for recommendations on which supplements you need and how to take them.
The time of day that you take a vitamin doesn’t affect how well your body will absorb its properties. The main thing to consider is whether you’re taking the vitamin with food or not.
Since fat-soluble vitamins are better absorbed with food, you might want to plan to take such vitamins close to meal or snack times. Water-soluble vitamins have to be replenished daily and don’t require food for absorption. They’re best taken with a glass of water, regardless of the time of the day. A multivitamin will typically contain fat-soluble vitamins along with water-soluble vitamins. Talk to your physician about what time of day would work best for you.
If you’re curious about the right time of day to take other vitamins, you should check out this Care/of explainer. You’ll learn everything you need to know!
As this article makes clear, some multivitamins are just fine to take at night.
But you’ll want to make sure that your multivitamin is high quality and contains exactly what you’re looking for. If your multivitamin contains magnesium, or if it’s addressing certain vitamin deficiencies, it may even enhance your sleep! Make sure your multivitamin doesn’t include any caffeine or other stimulants. It’s important to get the nutrients the multivitamin provides, but it’s equally important to get a good night’s sleep.
Now, a multivitamin being safe to take before bed doesn’t mean it’s ideal to take before bed. The ideal time depends upon you, your habits, and your particular health goals. If you’re taking the multivitamin mainly to boost your intake of certain fat-soluble vitamins, then it’s generally advisable to take it with a meal, so as to improve absorption. If you’re taking it mainly to boost your intake of water-soluble vitamins, then taking it with a glass of water will suffice. The key, always, is consistency. Take your multivitamin at a time that you’ll remember to stick to.
Care/of’s multivitamin is third-party tested, has no unnecessary fillers, and is certified C.L.E.A.N. It’s also gluten-free, vegetarian-friendly, and contains non-GMO ingredients.