What is the best time of day to take vitamin D?

(Dan Tri) - Vitamin D supplements are very popular for bone health and the immune system. So when is the best time to take vitamin D supplements?

Among vitamins, vitamin D is one of the most important. Vitamin D helps the body absorb calcium, a mineral essential for building and maintaining strong bones. Vitamin D also has anti-inflammatory and antioxidant properties, which are essential for healthy immune function and growth in young children.

Getting enough vitamin D may even help slow biological aging and reduce the risk of age-related diseases, a new study suggests.

Often called the “sunshine vitamin,” vitamin D is synthesized in the skin when exposed to sunlight. It is also found naturally in some foods and added to others. Additionally, vitamin D is a popular supplement and is included in most multivitamins.

However, not everyone needs vitamin D supplements.

Vitamin D is synthesized in the skin when exposed to sunlight, and is also found naturally in some foods (Photo: WP).

How much vitamin D do you need each day?

The recommended daily amount of vitamin D for healthy people varies according to age.

- Children (1-18 years): 15mcg (600 IU).

- Adults (18-70 years old): 15mcg (600 IU).

- Elderly people over 70 years old: 20mcg (800 IU).

Sources of vitamin D

Vitamin D can be absorbed from many different sources.

Sunlight

Humans get a lot of vitamin D from exposure to ultraviolet (UV) light from the sun. Vitamin D production is triggered in the skin by exposure to UVB light. The body produces vitamin D3, which is converted to active vitamin D.

According to the US National Institutes of Health (NIH), 5 to 30 minutes of midday sun exposure, at least a few times a week, is considered sufficient to maintain adequate vitamin D levels.

Sunscreen protects against UVB rays, which can also cause damage and aging. However, research shows that people who use sunscreen can still synthesize vitamin D from sunlight.

Food sources of vitamin D

According to the NIH, very few foods are naturally rich in vitamin D. These include cod liver oil, salmon, trout, and sardines. Raw mushrooms exposed to UV light are a good source of vitamin D2. Eggs, beef liver, and cheese contain small amounts of vitamin D3.

Vitamin D is also added to foods. According to the NIH, vitamin D supplements provide most of the vitamin D in the American diet.

These foods include cow's milk fortified with vitamin D, plant-based milk (soy, almond, or oat), orange juice, and cereal, nutritionist Joy Bauer told TODAY.

Vitamin D supplements

Vitamin D supplements contain either vitamin D3 or vitamin D2. Research shows that both forms are well absorbed, but according to the NIH, vitamin D3 supplements may increase blood levels of vitamin D more.

Most multivitamins contain vitamin D, but they usually contain lower levels than vitamin D supplements.

Most healthy adults can get enough vitamin D from sunlight, food, or a multivitamin. However, some people need help meeting their needs.

Who should take vitamin D supplements?

People who do not get enough vitamin D may need supplements. Insufficient vitamin D intake over time can lead to vitamin D deficiency, which causes bone pain, muscle weakness, and fatigue.

Vitamin D deficiency occurs if a person does not get enough vitamin D from sunlight or food, or if their body cannot synthesize or absorb vitamin D properly due to an underlying medical condition or medication.

A common risk factor is limited exposure to UV rays because the skin stops producing vitamin D. This can happen in colder climates or in winter, when UVB rays are weaker and skin is more covered.

Melanin can also affect vitamin D levels. According to the NIH, people with darker skin are less able to produce vitamin D from sunlight and may be at risk of deficiency.

Vitamin D stores also decrease with age. Therefore, the elderly should supplement vitamin D.

Certain medical conditions can affect your body's ability to absorb vitamin D, such as liver or kidney disease, celiac disease, and inflammatory bowel disease. Medications that can reduce vitamin D levels include laxatives, steroids, and cholesterol medications, according to the Cleveland Clinic.

Vitamin D supplement dosage

Always talk to your doctor to find the right dose for you. The recommended daily amount of vitamin D is 600 IU for healthy adults, but people with deficiencies may need more.

Most vitamin D supplements range from 1,000 to 5,000 IU, but some can go as high as 10,000 IU. There are many different types of supplements, so it is important to consult your doctor.

The American Endocrine Society does not recommend vitamin D supplements for healthy adults aged 19 to 74 years.

When is the best time to take vitamin D supplements?

The best time to take vitamin D supplements varies from person to person. Ideally, you should choose a time of day that is easy for you to remember.

Many people prefer to take vitamin D in the morning for convenience, but you can take vitamin D at any time of day, as long as you are consistent. If you choose a time to take it, you are more likely to take it every day.

If you are taking other medications, talk to your doctor about when to take them. Vitamin D can interact with statins, steroids, and thiazide diuretics.

Experts note that timing of vitamin D intake is less important than whether you take it with food, which affects vitamin D absorption.

Should you take vitamin D with food?

It is best to take vitamin D supplements with food, and at least one source of fat. Vitamin D is fat-soluble, so taking it with a fatty food can help improve your body's absorption.

Experts recommend taking vitamin D supplements with or after a meal rich in healthy fats, such as avocado, nut butter, salmon, or whole-fat yogurt.

When used in appropriate doses as directed by your doctor, vitamin D supplements are generally safe. However, taking too much vitamin D can cause side effects or health problems.

Vitamin D is a fat-soluble vitamin, so it is not excreted in the urine and will accumulate in the body. In rare cases, vitamin D can reach toxic levels. This can increase calcium absorption, leading to abnormally high blood calcium levels.

Vitamin D toxicity usually occurs from taking high doses of vitamin D in supplement form, not from food or sunlight.

Source: https://dantri.com.vn/suc-khoe/thoi-diem-tot-nhat-trong-ngay-de-bo-sung-vitamin-d-20250922152506531.htm