Inne på en kjøkkenbenk holder en kvinne en boks med D-vitamin sammen med tyttebær, ufokusert bakgrunn. står det tre bokser med kosttilskudd, en blå, en rosa og en gul i fokus, bakgrunnen er ufokusert

Which vitamins should I take and when?

Should magnesium be taken in the morning or evening? What is the recommended intake of vitamin B12? And why should you take vitamin D3 with a breakfast that contains fat?

It's easy to get lost in the vitamin jungle. This guide will help you understand how much vitamins and minerals you need during the day, and when you should take them for the best possible effect and absorption .

Calcium and Vitamin C should be taken at different times

For adults, the recommended daily intake of calcium is approximately 950 mg . The need varies with age, gender and life situation – children, pregnant and breastfeeding women have increased needs.

Calcium is essential for bone health, and together with Vitamin D3 and Vitamin K2, it helps to strengthen bones and prevent calcium from depositing in the blood vessels.

💡 It is best to take calcium in the evening with food. If you take vitamin C in the morning, you should avoid taking calcium at the same time – calcium can inhibit iron absorption, while vitamin C improves it.

👉 For optimal absorption: try Aarja Health Bone Boost , which combines calcium with Vitamin D3 and K2.

Vitamin B12 + Folate – an indispensable pair

Recommended daily intake:

  • B12 : 2–4 µg
  • Folate (B9) : 400 µg

Vitamin B12 and folate work closely together to ensure normal cell division, red blood cell formation and a strong nervous system. If you lack one, the other will not function optimally. Folate is especially important during pregnancy for fetal development.

💡 Take B12 in the morning – it can have an invigorating effect. Supplementing under the tongue (sublingually) provides the best absorption.

👉 Try Aarja Health Natural B12, Folate & Cranberry – a tasty chewable tablet with high absorption of methylcobalamin.

Vitamin C – best divided into several small doses

  • Women: about 95 mg per day
  • Men: about 110 mg per day

Vitamin C is water-soluble and the body does not store it. Excess is quickly excreted in the urine. Therefore, it is more effective to take several small doses throughout the day, rather than one large one.

👉 Vitamin C is also absolutely necessary for the body to produce and stabilize collagen - which is why vitamin C and collagen are a perfect combination!

💡 Take vitamin C on an empty stomach in the morning or early in the day – it can have a mild invigorating effect.

Try:

Zinc – the immune system's supporter

  • Women: about 9.5 mg per day
  • Men: about 12.4 mg per day

Pregnancy, breastfeeding, aging, and strenuous exercise can increase your need. Vegans and vegetarians often need more because phytic acid in plants binds zinc and inhibits absorption.

Zinc works with vitamins A, D and C in the immune system, and together with B6, it is important for energy metabolism and hormones.

💡 Take zinc with breakfast for the best routine.

👉 Aarja products with zinc:

Magnesium – for calmness, sleep and vitamin D activation

  • Women: about 280 mg per day
  • Men: about 350 mg per day

Magnesium helps calm muscles and the nervous system, and is therefore often taken in the evening before bed.

💡 The body also depends on magnesium to activate Vitamin D3 – without enough magnesium, D3 cannot be converted into its biologically active form.

Try:

Vitamin D3 (+ K2) – the sunshine vitamin we lack in the north

  • Norwegian authorities: 10 µg per day for adults and children , 20 µg for seniors over 70 years of age
  • 👉 But: There is disagreement about what is the optimal intake. Many experts believe that we in the Nordic region need more, as sunlight for much of the year is too weak to meet the need.

💡 Take vitamin D3 in the morning with a meal containing fat. For optimal effect, it should be combined with Vitamin K2 , which ensures that calcium ends up in the bones – and not in the blood vessels. Also remember that the body needs enough magnesium to activate D3.

👉 For complete bone health support: try Aarja Health Bone Boost , which combines Vitamin D3, K2 and calcium in one formula.

Collagen – the building block for skin, hair and joints

💡 The body cannot produce collagen without vitamin C. Therefore, Aarjas Collagen, Hyaluronic Acid & Pine Bark should always be taken together with vitamin C in the morning, for example with our OptiMSM + C drink powder or Vitamin C 500, Zinc & Chaga.

Omega-3 – support for the heart, brain and joints

💡 Take Omega-3 Krill, Choline & Astaxanthin together with Natural D3 & Cranberry . Together they provide a synergistic effect for the heart, brain, liver and immune system.

In summary – when should you take what?

  • Calcium – Evening, with food. (Together with D3 + K2 for best absorption → Bone Boost )
  • Vitamin B12 + Folate – Morning, together. (Energy + nervous system)
  • Vitamin C – Several small doses throughout the day, preferably in the morning + midday. (Necessary for collagen)
  • Sink – Morning, with breakfast. (Immune system, skin, hormones)
  • Magnesium – Evening, before bed. (Calm, sleep, activates D3)
  • Vitamin D3 + K2 – Morning, with fat. (Skeleton, calcium absorption, immune system → Bone Boost )
  • Collagen – Morning or evening, always with vitamin C.
  • Omega-3 – Morning, preferably together with D3 & K2.
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