Free guide

Best time to take your supplements.

Morning or night, with or without food, before or after meals. Practical, evidence-led timing for 87 supplements.

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Best in the morning

· 26
When to take Acetyl-L-Carnitine
Morning, empty stomach
When to take Alpha-Lipoic Acid
Empty stomach, 30 minutes before a meal
When to take B-Complex
Morning, with food
When to take Citicoline
Morning or early afternoon
When to take CoQ10
Morning or midday, with a fat-containing meal
When to take Cordyceps
Morning or pre-workout
When to take Green Tea EGCG
Earlier in the day, with food
When to take Iodine
Morning, with food
When to take Iron Bisglycinate
Morning, empty stomach, with vitamin C
When to take Korean Red Ginseng
Morning
When to take L-Tyrosine
Morning, empty stomach, before demanding tasks
When to take Maca Root
Morning, with food
When to take Methyl-B12
Morning
When to take Methylfolate
Morning, with food
When to take N-Acetyl Cysteine
Morning, empty stomach (or with food if it upsets you)
When to take Nicotinamide Riboside
Morning
When to take NMN
Morning
When to take PQQ
Morning, with food
When to take Resveratrol
Morning, with a fat-containing meal
When to take Rhodiola Rosea
Morning, empty stomach
When to take TMG
Morning, with food
When to take Tongkat Ali
Morning
When to take Ubiquinol
Morning or midday, with a fat-containing meal
When to take Vitamin B6
Morning, with food
When to take Vitamin D3 + K2
Morning, with a fat-containing meal
When to take Whole-food Multivitamin
Morning, with food

Take with meals

· 29
When to take Algae Omega-3 EPA/DHA
With a fat-containing meal
When to take Astaxanthin
With a fat-containing meal
When to take Bacopa Monnieri
With a meal (fatty helps)
When to take Berberine HCl
With meals, split across the day
When to take Boswellia
With food
When to take Choline Bitartrate
With food
When to take Chromium Picolinate
With meals
When to take Curcumin
With a fat-containing meal
When to take DHA
With a fat-containing meal
When to take Digestive Enzymes
With or just before meals
When to take DIM
With a fat-containing meal
When to take Evening Primrose Oil
With food
When to take Fenugreek
With meals
When to take Ginger Root Extract
With food (or before travel for nausea)
When to take Glucosamine + Chondroitin + MSM
With food, daily
When to take Inulin
With food; start with a small dose
When to take Lutein + Zeaxanthin
With a fat-containing meal
When to take Milk Thistle
With food
When to take MSM
With food; split larger doses
When to take Niacinamide
With food
When to take Omega-3 Fish Oil
With your largest fat-containing meal
When to take Phosphatidylserine
With a meal; evening for stress
When to take Psyllium Husk Powder
Before meals, with lots of water
When to take Quercetin
With food; split larger doses
When to take Saw Palmetto Extract
With a fat-containing meal
When to take TUDCA
With food
When to take Vitamin A
With a fat-containing meal
When to take Vitamin E
With a fat-containing meal
When to take Vitamin K2 MK-7
With a fat-containing meal

Take before training

· 3
When to take BCAAs
Around training (if training fasted)
When to take Beetroot Powder
2 to 3 hours pre-workout
When to take L-Citrulline Malate
30 to 60 minutes pre-workout

Anytime, stay consistent

· 17
When to take Alpha-GPC
Pre-study or pre-workout
When to take Biotin
Anytime
When to take Boron Glycinate
Anytime, with food
When to take Collagen Peptides
Anytime, with vitamin C
When to take Creatine Monohydrate
Anytime, every day
When to take Ginkgo Biloba
Anytime, consistent daily
When to take Holy Basil
Anytime, often evening for stress
When to take L-Glutamine Powder
Anytime; empty stomach for gut support
When to take L-Theanine
Anytime; with caffeine or in the evening
When to take Lion's Mane Mushroom
Anytime, often morning for focus
When to take Multi-Strain Probiotic
Same time daily; many take it at bedtime or with a meal
When to take Saccharomyces boulardii
Anytime; safe alongside antibiotics
When to take Saffron Extract
Anytime, consistent daily
When to take Selenium
Anytime, with food
When to take Taurine
Anytime; pre-workout or evening
When to take Vitamin C
Anytime; split larger doses
When to take Whey Protein Isolate
Around workouts, or to hit your daily protein

Split across the day

· 2
When to take Beta-Alanine
Split across the day
When to take Inositol
Morning and evening (split)

Best in the evening

· 4
When to take Ashwagandha KSM-66
Evening (or split AM and PM)
When to take Magnesium Citrate
Evening, with water
When to take Magnesium L-Threonate
Evening
When to take Zinc Picolinate
Evening or between meals

Best before bed

· 6
When to take 5-HTP
Evening or before bed
When to take Glycine
Before bed
When to take Magnesium Glycinate
Evening or before bed
When to take Melatonin
30 to 60 minutes before bed
When to take Reishi Mushroom
Evening or before bed
When to take Valerian Root
30 to 60 minutes before bed

Common questions

Does it matter what time of day you take supplements?
For some, a lot. Fat-soluble vitamins (D, K, E, A) and omega-3 absorb far better with a fat-containing meal. Stimulating ones (rhodiola, B12, tyrosine) suit the morning, while calming ones (magnesium glycinate, glycine, melatonin) suit the evening. Iron needs an empty stomach with vitamin C and away from coffee and calcium. For creatine and beta-alanine, daily consistency matters far more than the hour.
Which supplements should be taken at night?
Magnesium glycinate, glycine, melatonin, 5-HTP, and valerian are best in the evening or before bed, because they are calming or cue sleep. Ashwagandha also suits the evening for stress and sleep.
Which supplements should be taken with food?
Anything fat-soluble: vitamin D3, K2, E, A, omega-3, CoQ10, curcumin, and most carotenoids. Take them with a meal that contains fat. Iron and rhodiola are the main ones that work better on an empty stomach.

Educational use only, not medical advice. Timing and dose depend on your health and medications. Consult a qualified clinician before changing your supplements.