These days, there’s an ingestible vitamin for every woe, worry, or preventive measure—from magnesium to vitamin D to even trendier ingredients like NAD or creatine. But imagine building out an extensive, pricey, and time-consuming regimen, only to find out that you’re taking supplements incorrectly (and yes, there are wrong ways).
I recently traveled to London to test out Neko Health, a body scan that delivers in-depth health insights in minutes and is coming Stateside this fall, and one marker the doctor flagged was my low iron. While I already knew I was iron-deficient, the doctor told me that to maximize the absorption of an iron supplement, it must be taken with vitamin C (whether in supplement form or in a glass of orange juice). This was news to me and prompted the thought, “What other supplements am I taking incorrectly?”
“Timing matters, but it is ingredient-specific and depends on how each compound is absorbed, whether it affects energy or sleep, and whether food is needed to prevent GI discomfort or enhance uptake,” says Saru Bala, an integrative women’s health naturopathic doctor and a member of O Positiv’s Medical Advisory Board. “That said, the most practical advice is to find the time that works for you and build a routine around it, because consistency will always matter when it comes to seeing results with supplements.”
Ahead, your ultimate guide to taking supplements, from what time of the day to take them to whether you should take them with meals.
When Should You Take Your Supplements?
As Bala said, timing matters. She recommends separating your supplement routine into three parts: in the morning with breakfast, midday, and in the evening with dinner. While she says there is no “single best time” to take supplements, some are suggested for specific times of day, depending on whether they should be taken with or without food.
Banafsheh Bayati, a board-certified OB/GYN and the medical co-founder of Perelel, says that collagen and protein additives should be spread out across the day to allow for optimal absorption, while electrolytes are often best in the morning to boost hydration.
Should You Take Supplements With or Without Food?
Although it can be tempting to stack all your vitamins with your breakfast or dinner, the absorption of some supplements can be disrupted when food is involved.
IN THE MORNING
For example, iron is best taken on an empty stomach (ideally right after waking up). However, the nutrient can also cause nausea, so experts recommend pairing it with a vitamin C-infused beverage like orange juice, as the combination of iron and vitamin C can increase absorption. This also means delaying your first cup of coffee or tea in the morning before taking iron. Bayati says it’s best to avoid taking iron with caffeinated beverages as it can interfere with iron absorption.
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Speaking of vitamin C, since the nutrient is water-soluble, it doesn’t require food for absorption and can easily be part of your morning supplement routine, in conjunction with iron. Bayati also recommends taking probiotics in the morning before breakfast to support the gut lining. Once you’ve had your morning caffeine, Bala recommends taking L-theanine for steady, quick energy. “L-theanine is a naturally occurring amino acid found in green tea that promotes calm, focused alertness without sedation and has a short half-life of 30 to 60 minutes,” she explains.
IN THE AFTERNOON
Zinc is the gold-standard ingredient for boosting immunity, and midday with a snack or smaller meal is an optimal time to take it, since it can cause nausea when taken on an empty stomach. Plus, any fat-soluble vitamin, including vitamins A, D, E, and K, is generally better absorbed with a meal or snack that contains healthy fat, says Bayati. Nuts or avocado toast are the perfect complement to a fat-soluble vitamin.
AT NIGHT
At the end of the day, take your omega-3 and any multivitamin, since both are best tolerated with a larger meal rich in healthy fats (think fish or olive oil-infused meals).
Magnesium is another trending supplement, but fitting it into your routine depends on the type and format. “Magnesium glycinate is well-tolerated at any time of day, while magnesium citrate or oxide taken in higher doses at night can support bowel regularity, which many women find helpful.” The latter version is also touted as a natural sleep aid, and, when taken 60 to 90 minutes before bed, can improve your slumber. Bala adds that you can also take your L-theanine in the evening to improve sleep.
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Does the Delivery System Affect How to Take a Supplement?
While capsules have historically been the go-to delivery method for supplements, there are a slew of different formats, and not all are made equal. Softgel tablets are oil-based and often include fat to enhance the absorption of fat-soluble nutrients, says Bala. She emphasizes that a softgel capsule doesn’t replace fatty foods, which are recommended alongside a fat-soluble vitamin. Some nutrients, like vitamins D and B12, are available as drops or nasal sprays because they bypass digestion and enter the bloodstream, allowing more to be absorbed. A newer, buzzier delivery system is liposomal, which encapsulates the ingredient into a lipid, allowing it to go directly into the bloodstream for the highest amount of absorption.
If you’re a supplement novice or the idea of taking a dozen pills sounds nauseating, Bayati suggests opting for powder formulations—or even nostalgic gummy vitamins and chewable tablets, which can often be taken at any time of the day thanks to the sugar additives.
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The bottom line is that you want to find a method you can easily integrate into your existing routine and be consistent with. “A supplement only helps if it is tolerable and used regularly alongside a nutritious diet and lifestyle,” Bayati says. “Nutritional guidance should be tailored to the individual rather than one-size-fits-all.”
Should Any Supplements Not Be Taken Together?
Bayati says that some nutrients are better absorbed when isolated from other minerals or medications, while others can be more tolerable when taken in the morning with food. For example, minerals like iron, zinc, magnesium, and calcium can compete with one another for absorption when taken together in higher doses. “This does not mean they can never be combined, but targeted mineral supplements may need to be spaced out,” she adds.
What Supplements Should You Take Together?
As I learned in London, certain ingredients are more efficacious when combined, such as vitamin C and iron.
While fiber and protein aren’t traditional supplements, the two ingredients are trending, so if you’re looking to increase your intake, you can take the two together. Bonus points if you take them both in conjunction with creatine for muscle and gut health.
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