6 supplements you should not take at night!

There are several reasons why you should not take certain supplements at night. For example, a supplement could contain sugar or caffeine, which could cause sleep problems. Another reason is that some vitamins are fat-soluble (A, D, E and K) and for better absorption should be taken with meals, but it is not recommended to eat large meals in the evening. The following six dietary supplements are good to take in the morning or at noon.

1. Vitamins B

Vitamins B are best taken in the morning because they can give you energy during the day. All B vitamins play a role in converting food into energy and best known for this is vitamin B12. Vitamin B12 deficiency can cause exhaustion and feelings of sadness or anxiety. As our metabolism is boosted by B vitamins, this can have a stimulating effect and cause sleep problems if taken late at night. Fortunately, because B vitamins are water soluble, they can be taken without food at any time of the day.

2. Multivitamins and energy herbs

Multivitamins should be taken early in the day because in addition to containing B vitamins, they may also contain other energy-giving molecules such as caffeine, green tea extract and coenzyme Q10. These ingredients can affect the quality of your sleep. Also, herbal supplements that give energy to the body should not be taken at night, e.g. asparagus, guarana, ginseng etc.

3. Vitamin D

Vitamin D is fat-soluble, which means that it is better absorbed when combined with fatty foods. In a study of 50 seniors, eating vitamin D with a fatty meal increased its concentration in the blood by 32% after 12 hours compared to a fat-free meal. As it is recommended to take it with full meals should be avoided in the evening.

Also, a study showed that when taken in large quantities, vitamin D can reduce the production of melatonin, the sleep hormone. Maybe because the body interprets vitamin D as a sign that there is sunlight – the vitamin is produced due to sun exposure – and therefore reduces the production of melatonin. Taking vitamin D supplements at night, when melatonin levels normally need to rise, can affect the quality of your sleep. Note, however, that this study recorded a reduction in high-dose melatonin to 4,370 IU of vitamin D3.

4. Calcium

Taking calcium at night does not affect your sleep but can reduce the effectiveness of another supplement, magnesium, which promotes relaxation and is often recommended to be taken at night. It is a good idea to take magnesium before bed because it can help you sleep. Because calcium and magnesium compete for absorption, they should not be consumed at the same time. Another reason that it is not good to take calcium at night is because vitamin D should be combined with complete meals. Vitamin D enhances the absorption of calcium and therefore these two should be taken at about the same time. Note that the dose of calcium should be taken “broken” in two with 500-600 mg at a time. On the other hand, a study has shown that an overdose of vitamin D and calcium can increase the risk of stroke.

5. Vitamin C

Vitamin C (ascorbic acid) is water soluble and easy to digest without the presence of meals but you can also take it with meals. The evening is not the best time because vitamin C is acidic and can cause problems when consumed on an empty stomach, especially in people with gastroesophageal reflux disease – of course the dosage matters. Calcium ascorbic acid is a form of nutritional supplement – the non-acidic form of vitamin C – that has been developed to alleviate gastric ascorbic acid irritation in people with sensitive stomachs, ulcers and intestinal problems. The combination with calcium neutralizes the acidic effects of ascorbic acid.

6. Zinc

Zinc is often part of multivitamins but is also taken alone or in combination with vitamin C. Its absorption is most effective on an empty stomach, but it can cause stomach upsets. In this case it should be taken with a meal and therefore not late at night. Zinc competes with iron and calcium for absorption, which is why the recommendation is taken in meals that do not contain dairy products.

References

1. Mitochondrial function and toxicity: Role of the B vitamin
   family on mitochondrial energy metabolism.
2. The influence of vitamin D supplementation on melatonin status in patients with multiple sclerosis.
3. Alleviation of ascorbic acid-induced gastric high acidity by calcium ascorbate in vitro and in vivo.