Dangerous Habit: Which Vitamins Should Not Be Taken in the Morning and Why 0 9

Iron

According to StatPearls, iron is a vital nutrient that helps prevent anemia, which leads to fatigue and weakness.

If you take this mineral separately or as part of multivitamins without food, it can cause digestive upset symptoms such as nausea and vomiting. Even if you have breakfast, consuming too much iron can cause constipation. This mineral also interacts with coffee, as the beverage contains a type of polyphenolic compound called chlorogenic acid. It binds with iron during digestion, making it difficult for the body to absorb this mineral.

It is advisable to wait about 2 hours after your morning coffee before taking the supplement.

Magnesium

Magnesium glycinate is well known for its ability to support sleep quality.

A 2024 study published in the American Journal of Lifestyle Medicine showed that magnesium helps regulate gamma-aminobutyric acid, or GABA, which can calm the nervous system and help relax muscles and the mind.

Therefore, it is ideal to take this form of magnesium at night for a good night's sleep. To take full advantage of magnesium, add this supplement to your routine after dinner rather than during breakfast.

Vitamin A

This fat-soluble vitamin is essential for eye health and is rich in antioxidant properties. If you take vitamin A or any other fat-soluble vitamins like D, E, and K in the morning without consuming fats, you lose all the benefits.

This is because, without dietary fats, these vitamins cannot be easily absorbed by the body. Therefore, always take it with a breakfast rich in healthy fats from foods like avocado, eggs, or yogurt.

The daily requirement for vitamin A depends on age and health status. The micronutrient is needed for vision, immune system function, and tissue growth and development. Key recommendations:

• Children aged 4-8 years — about 400 mcg per day;

• Children aged 9-13 years — 600 mcg per day;

• Teenagers aged 14-18 years — 700 mcg per day;

• Men — 900 mcg per day;

• Women — 700 mcg per day.