The #1 Best Supplement to Take in the Morning, Says Dietitian

Whether you consistently find yourself rising before the sun despite trying to sleep in or have to drag yourself out of bed after a dozen or so alarms have gone off, we all have our less than stellar mornings from time to time. And while ensuring that you log an adequate number of hours in bed is a good place to start when it comes to waking up bright-eyed and bushy-tailed in the morning, the right supplements can make all the difference when it comes to your mood, your energy level, and your focus first thing in the morning. (Read more: Best Supplements To Start Your Day, According to Science.)

However, reaching for any old supplement won't cut it—according to Megan Byrd, RD, founder of The Oregon Dietitian, energizing B vitamins are the best supplements to take in the morning.

"This includes thiamin, niacin, B6, B12, and folate," Byrd explains. While B vitamins are essential for everything from the production of red blood cells to the conversion of food to energy, and should be included in everyone's diet, taking B vitamins at other points during the day isn't always a wise choice, Byrd cautions.

"Some studies have shown that B vitamins can negatively affect your sleep if taken later in the day," says Byrd, citing a 2018 study published in Perceptual and Motor Skills that linked taking B vitamins before bed with lower quality sleep and increased tiredness upon waking, as reported by study participants. "Most B vitamins are typically found in multivitamins, so taking your daily B vitamins and/or multivitamins in the morning maximizes the benefits while preventing sleep interruption," Byrd adds.

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woman in green and white striped shirt taking two pills — Shutterstock / MIA Studio

Better yet, a 2019 study published in the journal Nutrients linked supplementation with B vitamins with reduced stress levels, while a 2012 study published in The Journal of Gerontology found that B vitamins may help improve cognitive performance, the combination of which may help make it easier to not only face the day, but tackle whatever challenges may lie ahead.

So, if you find yourself struggling to get out of bed in the morning, try turning in a bit earlier the night before—and maybe set out some B vitamins to greet you when you wake up.

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