The best time to take supplements depends on what you're taking and why. Timing can affect absorption, effectiveness, and how well your body tolerates them.

Multivitamins

– Best time: With a meal (preferably breakfast or lunch) – Why: Improves absorption and reduces nausea, especially due to fat-soluble vitamins (A, D, E, K).

Vitamin D

– Best time: Morning or midday, with a fat-containing meal – Why: It’s fat-soluble and may interfere with melatonin if taken at night (can disrupt sleep).

B-Complex / B12

– Best time: Morning or early afternoon – Why: Boosts energy and metabolism; may interfere with sleep if taken late.

Magnesium

– Best time: Evening or before bed – Why: Can promote relaxation and improve sleep. Take with food to avoid GI upset.

Omega-3 (Fish Oil)

– Best time: With a main meal (lunch or dinner) – Why: Improves absorption of fats and reduces fishy aftertaste.

Iron

– Best time: On an empty stomach, ideally in the morning – Why: Best absorbed without food, but take with Vitamin C (like orange juice) to increase absorption. – Caution: Avoid with calcium, dairy, tea, or coffee — they reduce iron absorption.

Calcium

– Best time: In smaller doses, with meals – Why: Body absorbs calcium best in doses under 500 mg. Take separately from iron.

Probiotics

– Best time: On an empty stomach (morning or before bed) – Why: Many strains survive better in a less acidic environment (like when the stomach is empty).

General Tips

– Stick to a routine: Take supplements at the same time daily. – Check labels: Some require food, others are better on an empty stomach. – Talk to your doctor: Especially if you're on medications (some supplements can interfere).