The best way to get vitamin D is naturally via sunshine and in your foods. But as I’ve said before, sometimes it’s just not possible to get all of our vitamins through food alone. Especially vitamin D as it occurs in very few food sources making it difficult to meet your needs if you’re not getting regular sun exposure.
Vitamin D stands out from other vitamins because it’s considered a hormone and is produced by your skin as a result of sunlight exposure. So, this is why so many people are vitamin D deficient.
So, since you’re more than likely in need of supplementing your diet with vitamin D, what’s the best way of getting your daily intake?
Vitamin D is a fat soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods. For this reason, it’s recommended to take vitamin D supplements with a meal to enhance absorption.
Researchers found that benefits you reap from a vitamin D supplement actually depend on how much fat you're eating with each meal. Those who consumed a high fat meal showed 32% greater vitamin D absorption than those who consumed the fat free meal. So, it is important to consume your vitamin D with a meal containing healthy fats in order to get the most benefits from your supplement.
Also, the time of day when you take vitamin D is also important. Some researchers advocate taking vitamin D in the morning due to research potentially indicating taking vitamin D, and other supplements, at night can interfere with sleep. Melatonin is the hormone responsible for our circadian rhythm, controlling our sleep and wake cycles. Studies suggest that vitamin D may hinder the production of melatonin, confusing our circadian rhythm and reducing the quality of our sleep.