Which vitamins should I take – and when?

Should magnesium be taken in the morning or evening? What is the recommended intake of vitamin B12? Why should vitamin D be taken with a breakfast containing fat? It is easy to get lost in the vitamin jungle. After reading this text in 3 minutes, you will know how much vitamins you should get daily and when you should take them for the best possible absorption.

Calcium and vitamin C should be taken at different times

The recommended daily intake of calcium is 600 milligrams (mg) for children and 800 mg for adults. The need varies somewhat depending on age, gender, and body size.

Growing children and women who are pregnant or breastfeeding need the most calcium. Together with vitamin D3, calcium helps prevent osteoporosis and reduce the risk of fractures by limiting bone mass loss, especially in women after menopause.

You can take calcium both in the morning and evening. However, we recommend taking it in the evening if you take vitamin C in the morning. Calcium can inhibit the absorption of iron, which vitamin C, on the other hand, improves, so they should not be taken at the same time. It is also a good idea to take calcium with a small meal in the evening, as some may experience discomfort taking it on an empty stomach.

Vitamin B12 is an important supplement for vegans

The recommended daily intake of vitamin B12 is 2 micrograms (μg) for adults. During pregnancy and breastfeeding, the need increases to 2.6 micrograms daily. For children, the recommendation is 0.5–1.3 micrograms per day.

Vegans and vegetarians often do not get enough vitamin B12 through their diet, as it is mainly found in animal products. Therefore, it is important to ensure sufficient intake through supplements.

We recommend taking vitamin B12 in the morning, as it can have an energizing effect for some. If you use B12 as a supplement, you can place the tablet under your tongue for better absorption.

Do you need a B12 supplement? Try Aarja Health Vitamin B12 with blueberry – a chewable tablet with a good taste that contains 1000 micrograms (μg) of highly bioavailable methylcobalamin. You can also get B12 from Aarja Health Curcumin + ginger & B12.

Vitamin C helps with the absorption of iron

The need for vitamin C, also called ascorbic acid, varies, but an adult should get at least 75–100 milligrams (mg) daily. For children, the recommendation is 40–50 mg per day.

Physical exertion, stress, breastfeeding, and smoking can increase the need somewhat. Vitamin C cannot be overdosed, as the body excretes the excess. Larger doses can be taken temporarily, for example during a cold, as it may help shorten the course of the illness and relieve symptoms.

You can take vitamin C both morning and evening, but we recommend the morning since it can have a mild invigorating effect. Vitamin C improves iron absorption, which is best absorbed on an empty stomach – therefore it is beneficial to take vitamin C before meals.

Zinc needs increase during pregnancy and intense training

The recommended daily intake of zinc is 9 mg for men and 7 mg for women. During pregnancy and breastfeeding, the need increases to 9 mg and 11 mg daily, respectively.

Intense training, sweating, and aging can also increase the need. Vegans and vegetarians may need up to 30% more zinc, as plant-based substances can inhibit absorption.

Zinc can be taken both morning and evening, but it is recommended in the morning because it can have a mild stimulating effect. It should be taken with food, as some may experience discomfort when taken on an empty stomach.

Magnesium can improve sleep quality

The recommended daily dose of magnesium is 280 mg for women and 350 mg for men. For children, the recommendation is 200 mg (6–9 years) and 280 mg (10–13 years).

Magnesium can be taken at any time of day, but it is recommended to take it in the evening before bedtime, as it helps relax muscles and the nervous system and can improve sleep quality.

Take vitamin D with a meal containing fat

The recommended daily intake of vitamin D is at least 10 micrograms (μg) for both children and adults. It can be difficult to get enough through sunlight and diet alone, so supplementation is recommended.

Vitamin D should be taken in the morning, as it can affect the sleep hormone melatonin if taken late in the day. For best absorption, it should be taken with food containing fat. It can advantageously be combined with omega-3.

Summary

• Calcium: 600 mg for children, 800 mg for adults. Take in the evening with a small meal.
• Vitamin B12: 0.5–1.3 μg for children, 2 μg for adults (2.6 μg during pregnancy/breastfeeding). Take in the morning.
• Vitamin C: 40–50 mg for children, 75–100 mg for adults. Take in the morning on an empty stomach.
• Zinc: 9 mg for men, 7 mg for women (increased need during pregnancy/breastfeeding). Take in the morning with breakfast.
• Magnesium: 200–350 mg depending on age and gender. Take in the evening before bedtime.
• Vitamin D: At least 10 μg daily. Take in the morning with fat.
• Collagen: Preferably taken on an empty stomach, either in the morning or before bedtime.
• Omega-3: Take together with vitamin D for best effect.