Are you taking supplements at the wrong time?
Supplement Timing: When to Take What for Max Absorption
You’re spending good money on supplements. So let’s make sure your body’s cashing that check.
☀️ Best in the Morning
1. B-Complex Vitamins (B1, B2, B6, B12, Folate, etc.)
Nutrients for Energy-boosting and metabolism-revving. B vitamins stimulate the nervous system and help convert food into energy.
Best to take at breakfast (ideally with some fat and protein). Do not take it at night unless you like staring at your ceiling till 2 a.m.
2. Iron
Essential for the production of red blood cells and oxygen delivery.
Iron competes with other minerals and absorbs best on an empty stomach or with vitamin C.
Best to take with a glass of orange juice or vitamin C-rich food.
Avoid taking iron with calcium, dairy, coffee, or tea—they all block iron absorption
3. Probiotics
Gut health superheroes
Best to take on an empty stomach (30–60 minutes before breakfast), when stomach acid is lower, and bacteria have a better chance of surviving the journey. With a glass of water.
Avoid taking probiotics with hot drinks—the heat can kill sensitive gut healing bacteria.
🌞 Midday / With Lunch
4. Multivitamins
All-in-one nutrient insurance
Your digestive enzymes are at their peak midday, and multivitamins often include both fat-soluble and water-soluble vitamins.
Best to take with a meal that includes healthy fats, such as avocado, olive oil, or nuts.
Avoid taking on an empty stomach—multi-vitamins can cause nausea for some.
5. Vitamin D (D3)
Mood, immunity, and bone health MVPS
Best absorbed with dietary fat. Bonus: syncing with daylight helps support your circadian rhythm.
Best to take with lunch that includes fat.
Avoid taking it solo with black coffee or tea—it needs a fat to do its job.
6. Omega-3 (Fish Oil / Algal Oil)
Supports brain, heart, and joint health
Stomach acid and enzymes are mid-level, and it helps reduce fishy burps if taken with food.
Best taken with a meal containing fat.
Avoid taking Omega-3s without food.
7. Creatine Monohydrate
Muscle power, strength gains, and brain function
Your body absorbs creatine more efficiently when insulin levels are up, so taking it with a carb-containing meal can help.
Best at lunch
Avoid taking it on an empty stomach.
🌙 Better in the Evening
8. Magnesium
Relaxation, sleep, muscle function, and stress support
Magnesium helps calm your nervous system and supports deeper sleep.
Best taken with a light dinner or snack.
Avoid taking it with high-calcium meals, which can interfere with absorption.
9. Calcium (if needed as a supplement)
Bone health essential
Your body may absorb calcium better at night, and it won’t interfere with iron or zinc intake earlier in the day.
Best taken with Magnesium if you’re using a cal-mag combo.
Avoid taking calcium and iron together, as they cancel each other out.
10. Collagen
Hair, skin, nails, joints, and gut glow-up
Your body performs most of its repair work overnight, including the synthesis of collagen.
Best with a light snack or before bed—bonus points if it includes vitamin C, which helps collagen do its thing.
Avoid taking it with coffee or caffeine, as it can interfere with absorption.
Pro Tip: Stack Your Supplements with Your Routine
1. Probiotics with teeth-brushing
2. Multivitamins in lunch kit
3. Collagen with your nighttime wind-down
