How to use the vitamin timing guide
Tick the vitamins you take and the table shows whether each one is fat soluble or water soluble and which food groups are described as supplying it. Add your meal time and the interval you have chosen, and the page places the fat soluble doses at the meal time and spaces the water soluble doses by that interval. The interval is only requested when a water soluble vitamin is selected.
Fat soluble vitamins are absorbed along with dietary fat, so taking them with food is common practice and the schedule follows it. Times are printed in 12-hour AM/PM format, and anything past midnight is labeled as the next day. Current as of October 2026.
The daily reference column comes from the NIH Office of Dietary Supplements (ODS) health professional fact sheets, which use the Dietary Reference Intakes set by the National Academies. It shows the adult RDA, or the Adequate Intake for vitamin K where no RDA exists, plus the Tolerable Upper Intake Level. Vitamin D is 15 μg (600 IU) for ages 1-70 and 20 μg (800 IU) from 71; vitamin B6 is 1.3 mg for ages 19-50 and rises after 50. The ULs for vitamin E and folate apply to supplements and fortified foods, the vitamin A UL applies to preformed vitamin A, and vitamins K and B12 have no UL. Per-food amounts are left out, since published values differ between sources, so only food groups are named. The page does not total your intake, judge adequacy, or check for overlap between products. It is a scheduling tool and not a medical diagnosis. If you take prescription medicines, or are pregnant or breastfeeding, discuss your vitamin combination and doses with a clinician or pharmacist.
Frequently asked questions
Yes. The Daily reference column lists the adult Recommended Dietary Allowance (RDA), or Adequate Intake (AI) where no RDA exists, and the Tolerable Upper Intake Level (UL) from the NIH Office of Dietary Supplements fact sheets. For example, vitamin C is 90 mg for men and 75 mg for women, and vitamin D is 15 μg (600 IU) for ages 1-70 and 20 μg (800 IU) from age 71. Pregnancy and breastfeeding change several values. The page does not total your intake or judge whether it is adequate.
Fat soluble vitamins are absorbed along with dietary fat, so taking them with a meal is common practice. The page follows that practice by placing them at the meal time you enter and spacing the water soluble ones by the interval you choose.
No. Published per-food figures differ between sources, so the table names only the food groups described as rich in each vitamin and gives no amounts.