Vitamin D is vital for proper immune function, but many Americans don\u2019t get enough of it\u2014particularly during colder months, when viruses circulate more widely but people stay indoors and the sun\u2019s rays are less effective at helping the body produce vitamin D. That\u2019s where supplements can help. While there’s no ideal time of day to take vitamin D for immune support, factors beyond timing may still make a difference.\n<\/p>\n
To be clear, taking vitamin D won’t lessen the severity of an illness or shorten its duration\u2014getting enough of the nutrient simply helps the immune system function better overall<\/a>. And when it comes to the best time to take it for immune support, the good news is that you won’t have to stick to a rigid schedule. \u201cThere\u2019s no strong evidence that time of day significantly impacts immune benefits,\u201d Morgan Walker, MS, RD, LDN<\/a>, a sports dietitian and adjunct instructor at Lebanon Valley College, told Health.\u00a0\n<\/p>\n What\u2019s more important for the immune system than timing is taking vitamin D consistently throughout the year<\/a>\u2014not just when you\u2019re sick, Walker said.\n<\/p>\n Time of day does matter, however, if you\u2019re trying to get more vitamin D through sun exposure. Some research indicates five to 30 minutes of sun<\/a> between 10 a.m. and 4 p.m. on the arms, hands, legs, and face at least twice a week is enough to boost vitamin D.\n<\/p>\n \u201cSun exposure timing should strike a balance between enough to get some vitamin D, but not too much to cause premature aging or increased risk of skin cancer,\u201d advised registered dietitian Amy Davis, RDN<\/a>.\n<\/p>\n Vitamin D is fat-soluble, so taking it with foods that contain healthy dietary fat can improve absorption. \u201cIt\u2019s best to take it with a meal, although the time of day is not important,\u201d Davis told Health.\n<\/p>\n The type of vitamin D also matters. Vitamin D3 is better than vitamin D2 at raising and maintaining vitamin D levels in the blood, Walker said.\n<\/p>\n Adults need 600 international units (IU) of vitamin D per day, or 800 IU for those older than 70. While you can get vitamin D from the sun (even when wearing sunscreen) and through your diet, only a limited number of foods, such as fatty fish and egg yolks, contain it. \u201cIt can be tough to get enough vitamin D from food alone,\u201d David said.\u00a0\n<\/p>\n Supplements can help fill any gaps, but experts recommend talking with a doctor before starting one.\u00a0\n<\/p>\n