The Best Time To Take Vitamin D To Maximize The Mental And Physical Benefits, According To Experts

There are many health benefits of vitamin D, from reducing inflammation to boosting your mood. But despite its importance, vitamin D deficiency is incredibly common around the world. So, when is the best time to take vitamin D if you're not getting enough, and how can it improve your well-being?

Research suggests that spending time outdoors may be exactly what you need to get your daily dose (which is 600 IU, BTW). You can also get the nutrient from certain foods. But sometimes, it's more beneficial and convenient to take a vitamin D supplement to get your numbers up. Vitamin D is important for reducing the risk of certain health issues, like cardiovascular disease, says Jessica Cording, RD, the author of The Little Book of Game Changers. And in some cases, it may even help with mental health (more on that soon).

If you're debating taking vitamin D, there are a few factors to consider—including the exact time for optimal absorption. Ahead, nutritionists share everything you need to know about the supp before heading to the pharmacy—and what the tiny, yet mighty capsule can do for your body, both physically and mentally.

Meet the experts: Jessica Cording, RD, is the author of The Little Book of Game-Changers. Keri Gans, RD, is the author of The Small Change Diet. Sonya Angelone, RD, is a spokeswoman for the Academy of Nutrition and Dietetics. Brigitte Zeitlin, RD, is a certified nutritionist and founder of BZ Nutrition.

Going for a walk on a sunny day can give you a boost of vitamin D, but does a supplement have the same effect? Experts say yes. “Vitamin D is an essential nutrient and has powerful antioxidant benefits—having a direct effect on so many of our bodily functions, organs, and overall health,” says Brigitte Zeitlin, RD, a certified nutritionist and founder of BZ Nutrition. If you're feeling low-energy, vitamin D can also give you a boost, Zeitlin says.

Along with improving immune function and preventing colds and infections, vitamin D can also promote healthy bones and teeth by helping our bodies absorb calcium, reduce the risk of type 2 diabetes by regulating blood sugar levels, and even lower the chance of developing certain cancers by lowering body inflammation, Zeitlin says.

“There is also research to suggest that vitamin D plays a role in improving mood and mental health by reducing anxiety and depression, as vitamin D decreases inflammation in the brain,” Zeitlin says, acknowledging a recent study from the National Institutes of Health (NIH). All this to say, vitamin D could be a small, but powerful way to help you reach your health goals—both physical and mental.