Patience varies by supplement. Some work immediately. Others build up over weeks or months. Knowing realistic timelines prevents disappointment and helps you decide when something isn't working.
Fast Acting (Hours to Days)
Caffeine - 20-60 minutes
L-Theanine - 30-60 minutes for calm
Electrolytes - Immediate if dehydrated
Digestive enzymes - Work during that meal
Melatonin - 30-60 minutes before bed
Magnesium citrate (for constipation) - 30 minutes to 6 hours
Moderate Timeline (1-4 Weeks)
Magnesium (for sleep/calm) - 1-2 weeks for noticeable effect
B12 (if deficient) - Energy improvement in 2-4 weeks
Iron (if deficient) - Fatigue starts improving 2-4 weeks, full benefit 2-3 months
Probiotics - Digestive changes 1-4 weeks
Creatine - Strength benefits after 2-4 weeks of daily use
Ashwagandha - Stress reduction noticeable 2-4 weeks
Slower Build (1-3 Months)
Vitamin D - Takes 4-8 weeks to significantly raise blood levels
Omega-3s - Anti-inflammatory effects build over 8-12 weeks
CoQ10 - Energy improvements 4-8 weeks
Lion's Mane - Cognitive effects may take 4-8 weeks
Curcumin (for inflammation) - 4-8 weeks for joint benefits
Long Game (3-6 Months)
Collagen - Skin, hair, nail changes take 3-6 months
Hair supplements - Hair grows slowly. Expect 3-6 months.
Bone support (calcium, D, K2) - Bone density changes take 6+ months
Eye health (lutein) - Macular pigment builds over 3-6 months
When to Give Up
If you've taken something at the right dose for an appropriate timeline and feel nothing:
- You may not have been deficient - The product may be low quality - That supplement may not work for you - Your expectations may have been unrealistic
Rule of thumb: Give it 2-3x the expected timeline, then reassess.