Timing matters for some supplements more than others. Here's a practical guide to when to take what, and why.
Morning with Breakfast
B Complex / B12 - B vitamins can be energizing. Taking them late may affect sleep for some people.
Vitamin D - Take with breakfast (containing fat) for best absorption. Some people find D mildly energizing.
Iron - Best absorbed on an empty stomach, but if it causes nausea, take with a small amount of food (not dairy). Vitamin C improves absorption.
CoQ10 - Fat-soluble, take with a meal. Some find it slightly energizing.
Multivitamins - Usually best with breakfast to avoid stomach upset and ensure fat-soluble components absorb.
With Any Meal (Fat Required)
Fat-soluble vitamins need dietary fat for absorption:
- Vitamin A - Vitamin D - Vitamin E - Vitamin K - Omega-3s - Curcumin - CoQ10
Doesn't have to be a fatty meal. Even a few grams of fat (eggs, nuts, olive oil) helps significantly.
Evening / Before Bed
Magnesium - Promotes relaxation and sleep. Glycinate form is particularly calming.
Calcium - If taking separately from magnesium, evening is fine. Some evidence it absorbs better in smaller doses throughout day.
Probiotics - Some research suggests bedtime (when stomach acid is lower) improves survival of bacteria. But consistency matters more than timing.
What Not to Take Together
Iron and calcium - Compete for absorption. Separate by 2+ hours.
Iron and zinc - Same issue. Don't take together.
Calcium and magnesium - High doses compete. Separate if taking significant amounts of both.
Iron and coffee/tea - Tannins reduce iron absorption by up to 80%. Wait an hour.
Thyroid medication and everything - Take thyroid meds alone, 30-60 minutes before other supplements.
Practical Schedule Example
Morning (with breakfast): - Vitamin D - B Complex - Omega-3 - Multivitamin (if taking)
Afternoon/Evening (with dinner): - Anything you forgot in the morning - Second omega-3 dose if splitting
Before bed: - Magnesium - Probiotics (optional)
Consistency beats perfect timing. Taking supplements regularly matters more than optimizing the exact hour.