Supplement Timing Guides

When to Take Your Supplements

Morning or night? With food or without? The timing of your supplements can affect how well they work. Here are evidence-based timing guides for 14 popular supplements.

Magnesium

Evening, with food

Take 1-2 hours before bed for best sleep benefits

Vitamin D

Morning, with fat

Fat-soluble. Take with your fattiest meal

Omega-3 Fish Oil

With meals

Split dose with breakfast and dinner to reduce fishy burps

Creatine

Any time, daily

Timing doesn't matter. Consistency does.

Ashwagandha

Morning or evening

For stress: morning. For sleep: evening.

Probiotics

30 min before meals

Empty stomach lets more bacteria survive

Zinc

With food, not with iron

Take 2 hours apart from iron and calcium

B-Complex

Morning, with food

Can cause energy boost. Don't take before bed.

Melatonin

30-60 min before bed

Less is more. Start with 0.5mg, not 10mg.

Iron

Empty stomach, with vitamin C

Don't take with calcium, zinc, or coffee

Collagen

Any time, on empty stomach

With vitamin C for better absorption

CoQ10

With fat-containing meal

Fat-soluble. Ubiquinol form absorbs better.

Vitamin C

With meals, split doses

Your body can only absorb ~200mg at once

L-Theanine

Morning or as needed

Stack with caffeine for focused calm

Taking multiple supplements?

Our Stack Analyzer checks interactions and suggests the best timing schedule for your entire stack.

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