BY THE OPTIMIST DAILY EDITORIAL TEAM
If your morning routine includes taking a handful of supplements with coffee or breakfast, you may want to rethink your timing. While it might feel like an efficient start to the day, some nutrients actually work better, and importantly are less likely to cause unwanted side effects, when taken later. According to registered dietitians, here are three common vitamins and minerals that may be best avoided first thing in the morning.
1. Iron
Iron is essential for preventing iron-deficiency anemia, a condition that can cause fatigue and weakness. But when taken on an empty stomach, iron supplements can lead to digestive issues like nausea and vomiting. Even with food, high doses can cause constipation in those not used to taking it.
That’s not all. If you take your supplement with coffee, you might be canceling out its benefits. “There is a type of polyphenol compound found in coffee called chlorogenic acid that will tend to bind with iron during digestion, making it more difficult for the body to absorb this mineral,” explains Cheryl Mussatto, MS, RD, LD, an outpatient clinical dietitian at Cotton O’Neil Endocrinology and Diabetes Clinic in Topeka, Kansas.
Her advice: wait one or two hours after drinking coffee before taking an iron supplement. And to avoid side effects, stick with the recommended daily dose of 18 milligrams and pair it with a meal.
2. Magnesium
Magnesium supplements, especially magnesium glycinate, are commonly used to support sleep quality. A 2024 study published in the American Journal of Lifestyle Medicine found that magnesium helps regulate gamma-aminobutyric acid (GABA), a neurotransmitter that calms the nervous system and promotes relaxation.
Because of this calming effect, magnesium is best taken in the evening. Adding it to your nighttime routine, ideally after dinner, can help support restful sleep and minimize any grogginess you might feel if taken in the morning.
3. Vitamin A
Vitamin A is a fat-soluble nutrient that supports vision health and functions as an antioxidant. Like other fat-soluble vitamins (D, E, and K), it needs dietary fat to be properly absorbed.
If you take your supplement first thing in the morning without a source of fat, your body may not be able to use it efficiently. To maximize absorption, take it with a meal that includes healthy fats like eggs, avocado, nuts, or full-fat yogurt.
Taking the right supplements at the right time can help you get the most benefit with the fewest side effects. While iron, magnesium, and vitamin A are all important for overall health, you may want to hold off on taking them first thing in the morning. As always, talk to your healthcare provider about the best timing and dosage for your individual needs.
