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When should you take your supplements? Complete timing guide

Feb 6, 2026

One question we often get is when during the day to take a particular dietary supplement and whether it should be taken with a meal or not. Here's a little guide to supplements many people choose and when it's best to take them. If there's a supplement missing from the list, don't hesitate to get in touch.

Morning or late morning

In the morning, the body is especially receptive to nutrient absorption, and we like to take supplements that stimulate energy production and mental clarity. For the same reason, it may be best to avoid some of these in the evening, especially if you are sensitive and have trouble winding down.

B vitamins. Taking a B-complex gives us a little of all the B vitamins at once, helping to keep things balanced.
Vitamin B-12 helps support normal energy metabolism and reduce tiredness.
Multivitamins are best viewed as a foundation, which you can then supplement with higher doses of specific nutrients.
Vitamin D is best taken in the morning, as it provides energy. It should also be taken with a meal containing fat. Remember that magnesium is needed for the body to activate vitamin D.
Q10 supports energy production in the body and is therefore especially beneficial in the morning.
PQQ is involved in the body's energy metabolism and boosts performance, so it is best taken in the morning.
Iron is best taken in the morning, as it is stimulating. However, it is important not to take it at the same time as milk, caffeine, or supplements containing zinc, magnesium, calcium, or vitamin D, as these interfere with absorption. Iron does, however, pair well with vitamin C!
Copper stimulates the sympathetic nervous system, so it is best taken in the morning.

Any time of day

These supplements can be taken at any time of day, as they are rarely perceived as either stimulating or relaxing. They nourish the body and help it adapt to what is needed right now.

Omega-3 (algal oil or fish oil) can be taken at any time of day. You can think of omega-3 as a staple, just like multivitamins.
Vitamin C is best taken in divided doses throughout the day. When you're ill, you can increase your vitamin C intake.
Calcium – Many say calcium is best taken in the morning, but the body has difficulty absorbing calcium in high doses, which then passes through the intestine. Therefore, it's best to take half the dose in the morning and half in the evening with dinner.
Adaptogens – For most people, it's best to read the instructions. Some highly stimulating adaptogens, such as rose root, may be best taken in the morning.
Greens and algae – These are nutrient-rich green foods, so they can be taken at any time.

Afternoon or evening

In the evening, we want to support the body in relaxing and recovering. Here are the most common supplements that are good to take either with dinner or within an hour before bedtime.

Magnesium stimulates the body's parasympathetic nervous system, promoting calm, so it's perfect in the evening.
Zinc can be taken in the afternoon or evening.
Potassium also has a calming effect, so it works well in the afternoon or evening.
Lemon Balm is a calming herb, so it is especially good to take in the evening.
Reishi can be taken both in the morning and in the evening, but may help you relax in the evening.
L-theanine is best taken in the afternoon, as it can make you feel alert, while also promoting relaxation.
Special calming supplements with active ingredients, such as GABA to help you get a good night's sleep, can be taken an hour before going to bed.

Dietary Supplements with food

First, keep in mind that it is best not to take too many supplements at once, as your stomach may react if you have a sensitive stomach lining. We therefore recommend spreading your supplements out over the course of the day. Note that if you take medication, you should always leave 3-4 hours between taking it and taking supplements/herbs.

Supplements that can be taken with food

Vitamin D, Vitamin A, Vitamin E and Vitamin K are fat-soluble vitamins, which means they are absorbed more easily if you consume fat when taking them. Some dietary supplements contain the vitamin dissolved in oil, which means it can be taken on an empty stomach. Otherwise, it is best to take the vitamin with food that contains a source of fat, such as olive oil.
Digestive enzymes are specifically made to break down food more efficiently, so they should of course be taken with a meal. They can be taken 30 minutes before a meal or with the first bite; opinions differ on this.
Q10 is fat-soluble and should therefore be taken with a meal so it can be absorbed properly.
Selenium works synergistically with vitamins E and C, so they can beneficially be taken together - and with food.
Taking B vitamins with food can improve absorption and reduce the risk of nausea if you are sensitive.
Taking a multivitamin with food can prevent possible nausea if you are sensitive, and support absorption.
Zinc - Many people may react negatively and feel nauseous when taking zinc on an empty stomach. This may be because they have a sensitive stomach lining, do not have enough enzymes to break down zinc properly, or have low zinc levels. In that case, zinc should be taken with a meal, preferably with digestive enzymes.
Calcium is best taken with food. Remember that the body also needs vitamin D to absorb calcium.

Dietary Supplements before food

Supplements that can be taken on an empty stomach

Zinc sulfate - NOTE: see the text above about zinc. If you are one of those who feel nauseous from zinc, we recommend taking it on a full stomach.
Vitamin B12 is a water-soluble vitamin, so it does not require food for better absorption - unless otherwise stated in the product description.
Systemic enzymes are not intended to digest food, but to work in the body, so they should always be taken between meals. Examples include Spikenzym and Global Healing Enzymes.
Lysine is considered most effective when taken on an empty stomach.
Glutathione is considered most effective when taken on an empty stomach.
Alpha-lipoic acid should be taken on an empty stomach, as some foods can hinder its bioavailability.

Special occasions

Here are examples of supplements that should be taken for shorter periods, as a course for a specific purpose. For what time of day they should be taken, and whether they can be taken with food, please see the instructions on the jar or bottle.