A question we often get is when during the day to take a certain supplement and whether it should be taken with a meal or not. Here is a small guide with supplements many choose and the best times to take them.. If you are missing a supplement from the list, don’t hesitate to get in touch.
Morning or late morning
In the morning, the body is a bit more receptive to nutrient absorption, and we prefer to take supplements that stimulate energy production and mental clarity. For the same reason, some of these may be best avoided in the evening, especially if you are sensitive and have trouble winding down.
- B vitamins Taking a B-complex ensures we get a bit of all B vitamins at once, making it balanced.
- Vitamin B-12 contributes to normal energy metabolism and helps reduce fatigue.
- Multivitamins – You can consider a multivitamin as a base and then add higher doses of other specific nutrients.
- Vitamin D is good in the morning as it provides energy and should 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, which is why it is especially good in the morning.
- PQQ is involved in the body's energy metabolism and boosts performance, so it is best taken in the morning.
- Iron – Iron is best taken in the morning as it is stimulating, but it is important not to take it at the same time as milk, caffeine, zinc, magnesium, calcium, or Vitamin D supplements as they interfere with absorption. However, iron pairs well with Vitamin C!
- Copper stimulates the sympathetic nervous system, so it is best taken in the morning.
Anytime during the day
These supplements can be taken anytime during the 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). Omega-3 can be taken at any time during the day. You can consider Omega-3 as a base just like multivitamins.
- Vitamin C – Vitamin C is best taken spread out during the day. In case of illness, the intake of Vitamin C can be increased to larger amounts.
- Calcium – Many say calcium is best taken in the morning, but calcium is hard for the body to absorb in high doses and then passes through the intestines. Therefore, it’s best to take half the dose in the morning and half in the evening with dinner.
- Most adaptogens—please read the instructions. Some highly stimulating ones like rhodiola are best taken in the morning.
- Greens and algae – This is green, nutrient-rich food, so it can be taken anytime.
Afternoon or evening
In the evening, we want to support the body’s relaxation and recovery. Here are the most common supplements that are good to take either with dinner or within the hour before bedtime.
- Magnesium stimulates the body’s parasympathetic nervous system, which promotes calm, making it perfect for the evening.
- Zinc can be taken in the afternoon or evening.
- Potassium also has a calming effect, so it’s good to take in the afternoon or evening.
- Lemon balm – Lemon balm is a calming herb, so it works especially well in the evening.
- Reishi – Reishi can be taken both morning and evening, but it may help with relaxation in the evening.
- L-Theanine works best in the afternoon since it can make you alert, but it also provides relaxation.
- Special calming supplements with active ingredients like GABA to help promote a good night’s sleep can be taken an hour before going to bed.
Supplements with food
First, keep in mind that it’s good not to take too many supplements at once, as the stomach can react if you have a sensitive gastric lining. So we recommend dividing your supplements into a schedule throughout the day. Note that if you take medications, you should always leave a 3-4 hour gap between them and 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 eat fat along with them. In some supplements, the vitamins are dissolved in oil, allowing them to be taken on an empty stomach. Otherwise, it’s best to take the vitamin with food that contains a fat source, such as olive oil.
- Digestive enzymes are made specifically 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 right at the first bite; opinions vary on this.
- Certain ones, see instructions on the jar.
- Q10 is fat-soluble and should therefore be taken with a meal to be properly absorbed.
- Take with food. Selenium works synergistically with vitamins E and C, so they can advantageously be taken together.
- 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 also support absorption, as food helps the body absorb fat-soluble substances.
- Zinc – Many people may react negatively when taking zinc on an empty stomach and feel nauseous. This can be due to a sensitive stomach lining, insufficient enzymes to break down zinc properly, or low zinc levels. In that case, zinc should be taken with a meal and preferably with digestive enzymes.
- Calcium – Works best with food. Remember that to absorb calcium, the body also needs vitamin D.
Dietary supplements before meals
Supplements that can be taken on an empty stomach
- Zinc sulfate – NOTE see the text above about zinc; if you are among those who feel nauseous from zinc, we recommend taking it with a full stomach.
- Vitamin B-12 unless otherwise stated on the product. B12 is a water-soluble vitamin, so it does not require food for better absorption.
- Systemic enzymes – These enzymes are not meant to digest food but to work in the body, so they should always be taken between meals. Examples are Spikenzyme and Global Healing Enzymes.
- Certain ones, see instructions on the jar.
- Lysine is considered most effective when taken on an empty stomach.
- Glutathione – 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 reduce its bioavailability.
Special occasions
Here are examples of supplements that should be taken for shorter periods, as a course for a specific purpose. For the time of day they should be taken, and whether they can be taken with food or not, see the instructions on the jar or bottle.
- Oregano
- Oregano oil
- Olive leaf
- Cranberry extract/D-mannose
- Fungal Defense
- Cleansing cures of various kinds such as Liver Health, Candida Balance, C60, and UltraBalans.
Hope this overview is helpful. If you have any questions, don’t hesitate to contact us!
