Vitamin D is an important nutrient that helps maintain strong bones, supports the immune system and many other essential functions of the body. However, not only the dosage but also the time of supplementation can affect effectiveness and sleep.
Should take vitamin D in the morning
The best time to supplement vitamin D is in the morning or early afternoon. Taking it at this time is suitable for the body's natural circadian rhythm, while limiting the risk of affecting sleep.
Vitamin D is related to the regulation of melatonin, a hormone that helps the body feel sleepy. When supplemented in the evening, vitamin D can reduce melatonin production, making it difficult for you to fall asleep or sleep less deeply.
In addition, vitamin D is liposoluble, so it should be taken with a meal containing fat to increase absorption.
Daily vitamin D needs
For adults, vitamin D needs are recommended at about 15–20 micrograms per day. In some cases, higher supplements may be needed, but it is necessary to consult experts to avoid excess.
Supplementing too much vitamin D can cause calcium buildup in the blood, leading to problems such as nausea, fatigue, kidney stones or cardiovascular disorders.
Source of vitamin D
Vitamin D can be supplemented from many different sources:
Sunlight: The body synthesizes vitamin D itself when the skin is exposed to ultraviolet rays
Fatty fish, fish liver oil, eggs, mushrooms
Increased foods: Milk, vegetable milk, orange juice
Functional foods: Oral or droplet form
In which, sunlight is still an important natural source, but many people do not have enough exposure, so they need to supplement it through diet or functional foods.
Who is prone to vitamin D deficiency?
Some groups are at higher risk of vitamin D deficiency, including:
People with little sun exposure
Elderly
People with dark skin
Overweight, obese people
Vegetarian or vegan
People with digestive diseases affected by absorption
These subjects should monitor and consider supplementing vitamin D to maintain health.
Notes
Supplementing with vitamin D in the morning is a suitable choice to optimize absorption and limit the impact on sleep. However, it is still important to maintain a reasonable dose and combine it with a healthy diet and lifestyle.
