Taking vitamins and supplements in the morning can help provide your body with an energy boost, support your immune system, and promote overall health. Some of the best vitamins and supplements to take first thing in the morning include vitamin C, vitamin B12, vitamin D, magnesium, omega-3 fatty acids, probiotics, and antioxidants.
Why Take Vitamins in the Morning?
There are a few key reasons why taking certain vitamins and supplements in the morning on an empty stomach can be beneficial:
- Absorption – Nutrients are better absorbed on an empty stomach when there is less food and fluid present that can interfere with nutrient uptake.
- Energy – B vitamins help convert food into cellular energy and kickstart your metabolism, making them great to take early in the day.
- Immunity – Vitamin C is essential for immunity and best absorbed in the morning. Zinc also boosts immunity.
- Bone health – Calcium, magnesium, vitamin D and vitamin K build strong bones and taking them in the AM optimizes their benefits.
The Top Morning Vitamins
Vitamin C
Vitamin C is an essential nutrient that acts as a powerful antioxidant in the body. It also supports immune health, boosts collagen production, aids iron absorption, and more. Some benefits of taking vitamin C in the morning include:
- Immunity – Vitamin C concentrations are highest after intake, so getting your daily dose early helps support immune function and fight off pathogens.
- Energy – As an antioxidant, vitamin C reduces oxidative stress and may help increase energy levels.
- Collagen synthesis – Vitamin C stimulates collagen production which is important for skin health and wound healing.
- Mood – Vitamin C has been shown to improve mood and reduce symptoms of stress and depression.
The recommended daily amount of vitamin C is 75-90 mg for adults. Consuming a vitamin C-rich food like orange juice or grapefruit in the morning helps meet your needs. Supplements with 500-1000 mg are also beneficial.
Vitamin B12
Vitamin B12 plays a vital role in nervous system health, energy metabolism, brain function, and red blood cell formation. Getting enough B12 is especially important in the morning because:
- Energy – As a cofactor in energy production, vitamin B12 helps combat fatigue and tiredness.
- Cognitive function – B12 is needed to form myelin which protects nerve cells. This supports focus, memory, and learning.
- Mood – Vitamin B12 deficiency is linked to depression which taking B12 supplements can help improve.
- Digestion – B12 helps maintain a healthy gut microbiome which aids digestion and nutrient absorption.
The RDA for vitamin B12 is 2.4 mcg for adults. While B12 is found in foods like meat, eggs, and dairy, taking a supplement with at least 25-100 mcg in the morning is suggested, especially for those on a plant-based diet.
Vitamin D
Vitamin D is a fat-soluble vitamin that plays a key role in bone health, calcium absorption, immune function, and cell growth. Getting sufficient vitamin D in the morning is crucial because:
- Bone health – Vitamin D enhances calcium and phosphorus absorption for maintaining strong bones and preventing osteoporosis.
- Immunity – Vitamin D stimulates the production of antimicrobial peptides that destroy viruses and bacteria.
- mood – Low vitamin D is linked to depression. Morning sunlight and vitamin D helps improve mood.
- Weight loss – Vitamin D may help reduce fat accumulation and inflammation contributing to weight management.
The daily recommended vitamin D intake is 600-800 IU (15-20 mcg). Sunlight exposure (10-15 min) helps the body produce vitamin D. For those with limited sun, a D3 supplement with 1000-4000 IU in the morning is beneficial.
Magnesium
Magnesium is an essential mineral that regulates blood pressure, blood sugar, muscle and nerve function, energy production, and calcium absorption. Here’s why getting magnesium first thing is important:
- Muscle function – Magnesium relaxes muscles and prevents cramps, spasms, and soreness.
- Stress relief – Magnesium promotes calm by activating the parasympathetic nervous system.
- Energy – Magnesium is needed to produce ATP energy in cells.
- Bowel function – Magnesium draws water into the intestines improving hydration and regularity.
The RDA for magnesium is 310-420 mg per day. Excellent food sources include spinach, avocado, nuts, seeds, legumes, whole grains, and dark chocolate. Supplementing with 200-400 mg of magnesium glycinate or citrate in the morning can also be beneficial.
Omega-3s
Omega-3 fatty acids like EPA and DHA are linked to a laundry list of health benefits. Getting adequate omega-3s first thing promotes:
- Cognitive function – DHA comprises 40% of polyunsaturated fatty acids in the brain. DHA supports memory, learning, focus and mood.
- Eye health – DHA is a major structural component of the retina helping prevent macular degeneration.
- Heart health – Omega-3s lower inflammation, triglycerides, and blood pressure.
- Joint health – EPA and DHA help reduce inflammation to alleviate joint stiffness and arthritis symptoms.
Aim for 500 mg daily of combined EPA and DHA. Cold water fish like salmon and sardines contain omega-3s. Algae oil supplements are a vegan-friendly option.
Probiotics
Probiotics are beneficial gut bacteria strains that support digestion, immunity, and overall health. Here are some key advantages to taking probiotics in the morning:
- Digestion – Probiotics promote regularity, improve stool consistency, and may relieve constipation.
- Immune health – 70% of immune cells reside in the GI tract. Probiotics support immune function.
- Mental health – The gut-brain axis links probiotics to reduced stress, anxiety, and depression.
- Nutrient absorption – Probiotics increase production of digestive enzymes and absorption of nutrients.
Aim for a probiotic supplement with at least 10 billion live cultures from strains like lactobacillus and bifidobacterium. Pairing probiotics with prebiotics in the morning can further enhance results.
Antioxidants
Antioxidants counteract oxidative stress caused by free radicals in the body. Some of the top antioxidant supplements include:
- Vitamin E – Potent fat-soluble antioxidant that destroys free radicals and supports skin, eye, brain and heart health. 100-400 IU is an effective dose.
- Vitamin A – Works synergistically with vitamin E as an antioxidant for vision, bone metabolism and immune function. Opt for 2500-5000 IU of retinol or beta-carotene.
- Selenium – Essential mineral and component of antioxidant enzymes that defend against oxidative damage. 100-200 mcg is recommended.
- NAC – N-acetyl cysteine precursor to glutathione, a major endogenous antioxidant that protects cells. 500-600 mg daily provides benefits.
- Resveratrol – Polyphenol antioxidant found in wine and grape skins that mimics effects of calorie restriction. 100-500 mg provides health protection.
- CoQ10 – Energizing antioxidant concentrated in heart and liver tissue to protect cardiovascular health. 100-200 mg is an effective amount.
Pairing antioxidant supplements with vitamin C in the morning offers synergistic free radical scavenging activity to start your day off right.
How to Take Morning Vitamins
To get the most out of your morning vitamin routine, follow these best practices:
- Take vitamins first thing on an empty stomach with water. Avoid pairing with coffee or food that impairs absorption.
- Stick to the recommended dosages on labels to avoid mega-dosing on fat-soluble vitamins.
- Select high quality vitamins made by reputable brands for maximum potency and purity.
- Take B vitamins together for synergistic benefits in energy, cognition, and mood support.
- Combine water-soluble and fat-soluble vitamins for a balance of benefits.
- Time vitamin D, magnesium, and omega-3s at night for better sleep quality if taken too late in the day.
- Meet with a doctor to address any conflicts or contraindications with medications you take.
Pairing vitamins with a protein-rich breakfast also helps promote nutrient absorption while fueling your body and brain to start the day off right.
Sample Morning Vitamin Stack
Here is an example of an effective morning vitamin regimen that covers a spectrum of health benefits:
| Supplement | Benefit | Dosage |
|---|---|---|
| Vitamin C | Immunity, Antioxidant | 500-1000 mg |
| Vitamin D3 | Bone health, Immunity | 2000-4000 IU |
| Vitamin B Complex | Energy, Cognition, Mood | B-50 or B-100 complex |
| Magnesium Glycinate | Relaxation, Muscle function | 200 mg |
| Omega-3 Fish Oil | Heart health, Brain function | 1000 mg EPA/DHA |
| Probiotic | Immunity, Digestion | 20-50 billion CFU |
This covers important water-soluble vitamins like C and B vitamins as well as fat-soluble vitamins like vitamin D. The magnesium provides muscle support, omega-3s target heart and brain health, and probiotics support immunity and digestion. Adjust dosages based on your individual needs and always consult your doctor before starting any new supplement regimen.
The Bottom Line
Making mornings the time to get your daily vitamin intake provides advantages in absorption, energy, immunity, and more. Some of the top vitamins and supplements to take in the AM include vitamin C, B vitamins, vitamin D, magnesium, omega-3s, probiotics, and antioxidants.
Aim to take vitamins first thing on an empty stomach with water. Stick to recommended dosages and combine both water-soluble and fat-soluble options for a balance of benefits. Meeting your nutrient needs every morning will go a long way in providing your body the key micronutrients it needs to thrive and function at its best all day long.