Which vitamins you shouldn’t take before bed
Vitamins that should not be taken before bedtime (photo: Freepik)
Not all vitamins should be taken before bed, as some may disrupt sleep or affect the absorption of other nutrients. It’s important to know which supplements are better taken in the morning to avoid insomnia and digestive problems, Womens Healthmag reports.
Vitamin B12
B vitamins, particularly B12, play a role in both energy production and neurological function, which is why they are best taken earlier in the day.
A study published in the journal Healthcare linked insomnia to low levels of vitamin B12. The best practice is to ensure you are getting enough B12 to support health while carefully managing dosage.
According to the National Institutes of Health (NIH), adults should consume about 2.4 mcg of vitamin B12 daily, with slightly higher amounts recommended for pregnant women (2.6 mcg) and breastfeeding women (2.8 mcg).
Calcium
According to the NIH, taking calcium before bed may disrupt sleep, as it can interfere with the absorption of magnesium, a mineral that supports sleep.
However, calcium should not be avoided altogether, since deficiency can also negatively affect sleep. The recommended daily intake is around 1000 mg.
Multivitamins
Most multivitamins contain fat-soluble vitamins that require dietary fat for proper absorption. For this reason, they are best taken with meals rather than right before bedtime.
According to the NIH, not everyone needs multivitamins for optimal health if nutrient needs are met through diet. However, daily multivitamins may benefit women trying to conceive and those who are breastfeeding.
Sleep-friendly supplements
Magnesium
Magnesium is an essential mineral that promotes sleep. A 2024 study showed that when taken two hours before bedtime, magnesium improved sleep quality, particularly deep sleep.
Adults should consume between 310 and 420 mg daily, with men needing the higher amounts.
Vitamin C
A 2024 study found that higher blood serum levels of vitamin C were associated with better sleep. Adults should aim for 75 to 90 mg daily, with men requiring more.
Iron
Iron deficiency can lead to poor sleep. Daily iron supplements help maintain healthy levels and promote better rest.
According to NIH data, men need about 8 mg of iron daily, while women require around 18 mg.
Omega-3 fatty acids
A 2024 study published on PubMed reported that higher intake of polyunsaturated omega-3 fatty acids improved sleep efficiency — the ratio of time spent sleeping to total time in bed.
Adults should aim to consume 1.1 to 1.6 g of omega-3 fatty acids daily.
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