vitamin-d3
Can you take vitamin D3 on an empty stomach?
Futures Nutrition Editorial Team · 2 January 2022
Can you take vitamin D3 on an empty stomach?
2 January 2022
When is the best time to take vitamin D3?
Some vitamins are more effective when taken at particular times of day. The time at which we take our supplements affects the body's ability to absorb vitamins, and also whether side effects occur. Some vitamins should be taken in the morning, others in the afternoon, with a meal or on an empty stomach, once or twice daily. So when should you take vitamin D3?
Morning or evening?
Few researchers advocate taking vitamin D in the morning, because some people claim that taking vitamins at night affects sleep. Studies have found a correlation between supplement intake and sleep disturbances, but there is no conclusive evidence that taking supplements at night causes sleep problems. In the case of vitamin D3, however, the link between vitamin D supplements and sleep disturbances may be more convincing.
Here is why: melatonin is the hormone responsible for our circadian rhythm and regulates our sleep-wake cycle. Studies indicate that vitamin D can hinder melatonin production, which disrupts the circadian rhythm and affects sleep quality. That makes sense, since the body produces vitamin D naturally through sun exposure, and that only happens during the day. Some people also experience unwanted side effects when taking supplements. Although this is not usually the case with vitamin D, any unwanted effects may be eased by taking the preparation at night.
With or without a meal
Vitamin D is a fat-soluble vitamin, which affects vitamin D storage (the liver and adipose tissue are able to store it) and its absorption. Fat-soluble vitamins are normally absorbed into the bloodstream through the intestinal wall. The theory holds that vitamin D can be absorbed more easily and effectively if a vitamin D preparation is taken with a fat-containing meal. There are, however, many contradictory studies finding no link between vitamin D levels and taking vitamin D supplements with food. As a precaution, take a vitamin D preparation with a meal, ideally a substantial one. Check whether taking vitamin D supplements disrupts your sleep pattern and, if so, adjust the timing. Simply take your vitamin D supplement at the right time and according to your body's needs.
Why you should not take vitamin D3 on an empty stomach
Vitamin D supplements are absorbed better when taken with a meal containing avocado, olive oil, flaxseed or other useful fats. Taking supplements on an empty stomach is therefore a poor idea.
When can vitamin D3 be taken on an empty stomach?
If your preparation already contains enough fats (fish oils, for example), it is not necessary to take it with a meal. This is a rare feature among the vitamin D3 supplements on the market today, although some do contain a proportion of fat. You can check this by reading the instructions, which indicate the presence of a fat or oil intended to improve absorption. Compare different vitamin D3 supplements such as vitamin D3 30000, vitamin D3 20000 IU and vitamin D3 20,000 with K2.
Vitamin D on an empty stomach
Users report that they generally take the preparation either on an empty stomach or with a light meal. Because the vitamin is fat-soluble, researchers assumed that taking it with a large meal would improve absorption.
Vitamin D on an empty stomach: good or bad?
Vitamin D is a fat-soluble vitamin, meaning it does not dissolve in water and is best absorbed into the bloodstream together with fat-rich foods. That is why it is recommended to take vitamin D supplements with a meal, in order to improve absorption.
Water-soluble and fat-soluble vitamins
Water-soluble vitamins are those that dissolve in water and can be taken on an empty stomach — fasting actually aids their absorption.
Water-soluble vitamins include vitamin C, vitamins B1, B2, B6, B12, folic acid, niacin, pantothenic acid, biotin and others.
Fat-soluble vitamins are those that are insoluble in water but soluble in fats and organic solvents.
Fat-soluble vitamins should be taken after meals: after eating, some oils are present in the gastrointestinal tract, and oils can dissolve fat-soluble vitamins and promote their absorption and utilisation.
Why choose vitamin D3 30000
There are several reasons to choose vitamin D3 30000 IU. It contains raw materials made up of plant fats and lichens, which are irradiated with a very strong UV light source and thereby enriched with vitamin D3. In a subsequent extraction, the vitamin D3 is then separated from the fat.
Vitamin D3 20000 IU
Taking vitamin D3 20000 IU can support various bodily functions:
- contributes to normal absorption and utilisation of calcium
- contributes to the maintenance of normal bones and teeth and normal muscle function
- contributes to the normal function of the immune system
- has a role in the process of cell division
Vitamin D3 is frequently taken together with vitamin K2, since both contribute to the maintenance of normal bones. A corresponding supplement is vitamin D3 20,000 with K2.