We’ve all heard about the importance of vitamins at one point or another.
That doesn’t mean we’re all great at getting them in daily. I mean, how many people do you see eating fruits and veggies with every meal?
There are some for sure, but if you pay attention, I’d bet you see less than you think.
In fact, most people in the US don’t get enough of them. On average, people in the US eat less than half of the amount of fruits and veggies they need (1).
So, odds are if you point at a random person in a crowd, they probably don’t eat enough fruits and veggies. I’m not judging though because it’s hard for me too.
I spend a lot of time focusing on getting the right amounts of protein, carbs, and fats everyday as is. Worrying about fruits and veggies on top of that just makes it even more difficult.
For me, I don’t want to even risk having any nutrient deficiencies. That's why I take a complete daily nutrient supplement to help fill any gaps that I have in my diet.
I’ve been taking them for years, and have noticed a big difference in how I've felt since I started taking them.
I have better energy levels. I get sick less often. I even feel like I get better sleep.
…But how long does it take for vitamins to work? Is it the same for everyone?
In short, no it’s not the same for everyone. There are so many factors at play, and it’s never going to be a one-size-fits-all sort of answer.
Are you currently deficient in any vitamins? Do you have trouble with nutrient absorption? Are there certain nutrients you really struggle to get through your diet?
All of these factors can come into play when it comes to how long it will take vitamins to work for you. Patience is key!
Before we get into all that, let’s cover the basics. What types of vitamins are there, and what do we need them for?
What Types of Vitamins Are There?
If you didn’t already know, there are 2 main categories of vitamins out there.
• Water-Soluble Vitamins
• Fat-Soluble Vitamins
Water-soluble vitamins include all the B vitamins and vitamin C. These vitamins all dissolve in water.
Because they dissolve in water, we can’t really store them anywhere. As we lose water via sweat and urine, we can lose some water-soluble vitamins as well.
So, it can be harder to maintain the proper amounts of these vitamins if we don't get them consistently. A benefit to this, though, is that if we take too much, we can easily pee the excess out (2).
Fat-soluble vitamins, which include A, D, E, & K, are a different story.
These vitamins dissolve in fat, so they need to be taken with dietary fat to be absorbed. While we can’t really store the water-soluble vitamins, we can store these ones.
Fat-soluble vitamins are stored in our fatty tissue and our liver. We still need to get these in regularly, but we need to be more careful about over-supplementing these 4.
The body doesn't flush out fat-soluble vitamins like it does with water-soluble vitamins.
There is a higher risk of toxicity, but that comes from getting too much per day. Most multivitamin supplements won’t give you high doses of these fat-soluble vitamins for that reason.
I mention this because sometimes people think taking more is better. It’s not, and taking the right amount is much more beneficial than taking too much.
Now that you know what types of vitamins we need every day, let’s go over what these vitamins actually do for us.
What Do We Need Vitamins For?
Our bodies use vitamins for a lot more than most of us care to realize. These essential vitamins and minerals can help support...
• Vision
• Mood
• Bone health
• Immune function
• Metabolism
• Blood clotting
• Nerve function
• Skin health
• Overall health and wellness
...and that's not even close to a comprehensive list.
We use vitamins for so many things in our body. If we didn’t have them, we literally wouldn’t be able to survive. That's why they are called "essential" ... These vitamins are required.
If you don’t make a conscious effort to get your vitamins, it's possible to develop a deficiency at some point. Want to see the numbers?
• 45% of the U.S. population doesn’t get enough vitamin A
• 46% are low in vitamin C
• 95% in vitamin D
• 84% don’t get enough vitamin E (3)
Long-term vitamin deficiencies can cause issues you never want to experience.
Some deficiencies can cause extreme fatigue. Some can lead to depression. Some can even lead to a dysfunctional immune system (3, 4).
It’s even possible to go blind from being deficient in certain vitamins (5).
It won’t always be that obvious when you have a vitamin deficiency, though.
You may not know you have a vitamin deficiency until you already have a problem. For that reason, it’s better to be proactive about getting your vitamins, rather than waiting until you have symptoms to deal with.
But, let’s say you know you’re deficient in at least one vitamin, and you don’t take any vitamin supplements. Once you start taking one, how long does it take for vitamins to work?
Let’s talk more about what factors can affect this.
Factors That Affect How Long It Takes For Vitamins to Work
How long does it take for vitamins to work? There are a few factors that affect how well we absorb the vitamins we take.
Current Vitamin Levels
A big factor in how long it can take to see results from your vitamins is where your current levels are. If you’re deficient in any vitamins, you may notice results sooner.
If your vitamin status is low, taking those vitamins can be a big deal to your body! Correcting a vitamin deficiency would show changes quicker than if your vitamin status is already good.
This makes sense if you think about it too. It’s kind of like being thirsty.
If you’re dehydrated, you’ll likely notice a bigger difference in drinking a glass of water than someone who’s already hydrated. See what I mean?
As for how long it will take for vitamins to work, that depends. Everyone’s situation is different, so it’s going to vary from person to person.
What You Eat Influences Absorption
Remember: there are fat-soluble and water-soluble vitamins.
Well, fat-soluble vitamins need dietary fat to be absorbed effectively (6). They are typically broken down and absorbed with fats, so without fat, we may not absorb them well.
This is one reason many people recommend taking your vitamins with a meal. The fat in your food becomes a vehicle for your vitamins to hitch a ride in.
If you take fat-soluble vitamins without any dietary fat, you may have trouble absorbing them. It may also upset your stomach because of that.
Aging/Digestion Issues Can Affect Absorption
The older we get, the harder it is for us to absorb certain nutrients. Vitamins are no exception.
Vitamin D and calcium, for instance, become harder to absorb as we age (7).
Don’t let this discourage you. You'll just need to put a little extra focus on your diet to make sure you’re nourished.
Aging isn't the only thing that can affect vitamin absorption either. Digestion issues such as Inflammatory Bowel Disease (IBD) is an example of a condition that could affect how well you absorb nutrients (8).
Personally, this is one reason I choose to prioritize my digestive health.
It can be a good idea to get blood work done every now and then too. This can help you become aware of any vitamin deficiencies you may have.
So How Long Does it Take for Vitamins to Work?
I’d love to be able to give you an exact amount of time it takes to see noticeable results. The truth is, it will vary from person to person.
If you have a vitamin deficiency, the type of deficiency you have can influence the timeframe. How deficient you are plays a role. How old you are plays a role. The food you eat with your vitamins plays a role.
With all that being said though, here are some examples of a potential time frame in the most general sense:
Vitamin B12 - How Long Does It Take Vitamins To Work?
For a vitamin B12 deficiency, you could build your levels back up in about 8 weeks. There’s also some evidence that you can get permanent nerve damage if you’re deficient for too long (9).
Vitamin D - How Long Does It Take Vitamins To Work?
For a vitamin D deficiency, it could also take 8 weeks, but this depends on how severe it is (10). Make sure you’re getting enough vitamin D on a daily basis, and take it with a balanced meal! Getting plenty of sunlight daily can help with this too!
Vitamin A - How Long Does It Take Vitamins To Work?
Correcting a vitamin A deficiency may take up to 12 weeks or longer (11). You don’t want to let it go on too long if you are short on this fat-soluble vitamin. Vitamin A is a powerful antioxidant that can help support healthy vision.
Truthfully, the exact time frames for correcting a deficiency haven’t been studied thoroughly. These are general ideas of how long it may take to correct a deficiency based on what research has been done.
It's possible that severe deficiencies could take 6 months or longer to correct. Every case depends on so many factors, but that isn’t out of the realm of possibility.
Now, if you’re not deficient, it probably won't take as long to get you back to normal status. You may not feel a whole lot different, but that’s okay.
I like to think of taking vitamins like maintaining a car. If you stay on top of changing the oil, replacing the tires, and everything else ... The car can run a lot smoother for a lot longer.
It's as if you're addressing issues before they even come up!
How Do You Know if Your Vitamins are Working?
You may not always be able to feel it if your vitamins are working, to tell you the truth. Your blood work won’t lie though.
If you get a blood test, and you have healthy levels of every vitamin, then your vitamins could be working exactly as intended. In terms of how you feel, it may not be as obvious. Again, you'll most likely notice a difference in how you feel if you had a deficiency beforehand.
Even if you don't feel the difference though, that doesn’t mean there’s no point in taking them. They could still be covering all your bases to support overall health.
Here are some signs that your vitamins could be working:
• Consistent energy levels (energy may increase when you take your vitamins regularly)
• A strong immune system (not getting sick often)
• Consistent good mood
• Nothing abnormal going on in your body
These are subtle signs but can be signs nonetheless. At the end of the day, if you're healthy, your vitamins could be working fine.
However, the only way you'd be able to measure the difference is by getting bloodwork done before and after you start taking vitamins consistently.
Like I said though, you may not always know. It’s good to get blood work every now and then just to keep yourself aware!
Choosing the Best Vitamins for Your Goals
When it comes to your health, I wouldn't recommend skipping out on your vitamin intake.
I’d love for everyone to be able to get everything they need consistently from food alone, but it’s highly unlikely. Even when we're doing our best, most of us will fall short in some areas of our nutrition.
These gaps are what vitamin supplements are aimed to help solve.
If you're wondering where to get started with vitamin supplements, my recommendation is with a high-quality multivitamin.
Good multivitamins will come equipped with a wide variety of these essential vitamins and minerals. In a way, they serve as an insurance policy.
For me, it takes the guesswork out of planning my diet. At least, now I don't have to worry about every single little vitamin and mineral. Instead, I can focus on the bigger picture like my calories, protein, and workouts.
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't take shortcuts when it comes to your goals. That's why we don't take any shortcuts when it comes to the products that can help support your goals.
If you want to know what I use, I take our Micro Factor complete daily nutrient packets! Micro Factor isn't just a multivitamin ... It's also so much more! Each convenient, on-the-go packet has a multivitamin, probiotic, essential fatty acids, fruit & veggie capsules, antioxidants, and CoQ10.
Talk about a nutrient powerhouse, am I right? For me, Micro Factor is a no-brainer. It saves me quite a bit of cash month to month because I get most of the daily supplements I take all in one place!
Plus, for those of us who don't like capsules, it also comes available as a delicious, flavored powder. Just mix a scoop with some water and it tastes like you're drinking juice!
We also have high-quality, gender-specific multivitamins: M-Factor Men and M-Factor Goddess.
Now, supplements aren’t meant to be your sole source of nutrition. They’re just meant to fill in the gaps.
This can give you some peace of mind knowing you’re getting the nutrients you need even when your diet isn’t perfect.
…and it will almost never be perfect. None of ours will!
Don't let that keep you from earning results and feeling your best.
For a vitamin I know you'll love, give Micro Factor a try today - Available as Micro Factor (Packets) & Micro-Factor Powder!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Committee on a Framework for Assessing the Health, Environmental, and Social Effects of the Food System; Food and Nutrition Board; Board on Agriculture and Natural Resources; Institute of Medicine; National Research Council; Nesheim MC, Oria M, Yih PT, editors. A Framework for Assessing Effects of the Food System. Washington (DC): National Academies Press (US); 2015 Jun 17. ANNEX 3, ATTAINING RECOMMENDED AMOUNTS OF FRUITS AND VEGETABLES IN THE AMERICAN DIET. Available from: https://www.ncbi.nlm.nih.gov/books/NBK305172.
(2) Shibata K, Hirose J, Fukuwatari T. Relationship Between Urinary Concentrations of Nine Water-soluble Vitamins and their Vitamin Intakes in Japanese Adult Males. Nutr Metab Insights. 2014 Aug 5;7:61-75. doi: 10.4137/NMI.S17245. PMID: 25210461; PMCID: PMC4134006.
(3) Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020 Jun 10;12(6):1735. doi: 10.3390/nu12061735. PMID: 32531972; PMCID: PMC7352522.
(4) Zielińska M, Łuszczki E, Dereń K. Dietary Nutrient Deficiencies and Risk of Depression (Review Article 2018-2023). Nutrients. 2023 May 23;15(11):2433. doi: 10.3390/nu15112433. PMID: 37299394; PMCID: PMC10255717.
(5) Hodge C, Taylor C. Vitamin A Deficiency. [Updated 2023 Jan 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK567744.
(6) Albahrani AA, Greaves RF. Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement. Clin Biochem Rev. 2016 Feb;37(1):27-47. PMID: 27057076; PMCID: PMC4810759.
(7) Veldurthy V, Wei R, Oz L, Dhawan P, Jeon YH, Christakos S. Vitamin D, calcium homeostasis and aging. Bone Res. 2016 Oct 18;4:16041. doi: 10.1038/boneres.2016.41. PMID: 27790378; PMCID: PMC5068478.
(8) Kilby K, Mathias H, Boisvenue L, Heisler C, Jones JL. Micronutrient Absorption and Related Outcomes in People with Inflammatory Bowel Disease: A Review. Nutrients. 2019 Jun 20;11(6):1388. doi: 10.3390/nu11061388. PMID: 31226828; PMCID: PMC6627381.
(9) Carmel R. How I treat cobalamin (vitamin B12) deficiency. Blood. 2008 Sep 15;112(6):2214-21. doi: 10.1182/blood-2008-03-040253. Epub 2008 Jul 7. PMID: 18606874; PMCID: PMC2532799.
(10) Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266.
(11) Patil S, Zamwar UM, Mudey A. Etiology, Epidemiology, Pathophysiology, Signs and Symptoms, Evaluation, and Treatment of Vitamin A (Retinol) Deficiency. Cureus. 2023 Nov 18;15(11):e49011. doi: 10.7759/cureus.49011. PMID: 38111435; PMCID: PMC10726094.
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