Timing is everything: How taking vitamins at night could upset your sleep and health

Which substances should be avoided in the evening?

Vitamin C is prized for its antioxidant properties and its role in collagen production.

While it is frequently used to bolster the immune system, particularly during cold season, ingesting it before sleep can lead to health problems such as:

- Reflux: Even if we consume meals just before bed (which is not advisable), our stomach clears out overnight. Vitamin C is an acidic substance, so if your stomach is empty, it can induce reflux or irritate the mucous membrane. Consequently, it is best consumed during the day on a full stomach.

- Sleep disturbances: The intake of ascorbic acid can increase urine production, potentially causing us to awaken and use the toilet during the night.

Vitamin D

Vital for bone health, immune functionality, and muscle function, Vitamin D can disrupt our circadian rhythm if taken in the evening. It influences the production of melatonin, the hormone that regulates our sleep-wake cycle. Thus, it is advisable to take it during daytime hours.

Calcium

While calcium doesn't directly affect sleep, it can influence the absorption of magnesium, a mineral known for its relaxing properties that help induce sleep. Hence, it's advised to consume these two minerals at different times of the day to ensure optimal absorption.

It's also important to note that calcium is best taken with Vitamin D, which greatly enhances its absorption by the body. As previously mentioned, taking Vitamin D in the evening is not advisable.

Proper vitamin and mineral dosage planning and timing is paramount for maintaining health and sleep quality. It's always wise to consult with a doctor or pharmacist to tailor supplementation to your needs and avoid unwanted side effects.