The time of day when you take your supplement can make a huge difference! It can affect how much of it is absorbed, and taking a supplement at the right time can help you completely avoid some side effects; in this article, we’ll talk about different supplements and the best time to take them according to your own needs and how to build a routine that fits your lifestyle.

Morning: The Best Time for Energy-Boosting Supplements

Starting your day with water-soluble vitamins like C and B (except B12), which are preferably taken in the morning for their energy-boosting effect, you can take them once you wake up alongside iron; however, when it comes to iron, things get a bit tricky. It is best to take it on an empty stomach, preferably with orange juice, as vitamin C enhances its absorption; avoid taking iron with high-calcium food or a calcium supplement, as it can reduce its absorption. If you suffer from motion sickness and/or are pregnant, it’s better to take it in the evening when you know you won’t be in a vehicle.

 B vitamins can be taken with or without food, except for vitamin B12. Vitamin B12 must be taken with food, so it’s best to take it about two hours after your vitamin C, B vitamins, and iron, right after breakfast; this will give you a clearer mind throughout the day. Also, avoid taking B12 and C together, as vitamin C reduces the absorption of vitamin B12.

 If you’re also taking probiotics, breakfast is a great time to take them, as this helps them survive the acidity of the stomach and reach the intestines, boosting your immunity and digestion for the day ahead.

Note for postmenopausal women: Iron supplements unless, of course, prescribed by a doctor

Afternoon: Fat-Soluble Vitamins for Optimal Absorption

 Fat-soluble vitamins like A, D, E, and K are best taken with your lunch for better absorption; the meal should have some healthy fats like nuts, as some fat will help in the absorption of these vitamins.

Evening: Bone Health and Relaxation

 Calcium, magnesium, and zinc should be taken with meals but at different times for optimal absorption.

 Calcium is more effectively absorbed in the evening with a small dinner while your muscles and bones are resting, as it has a role in their health and function.

At bedtime, have a snack like an apple and go for your following supplements if applicable. Magnesium and zinc are also taken at bedtime as they help in destressing and relaxation, promoting better sleep.

For our pregnant ladies, the best time to take folic acid (vitamin B9) and iron is before bedtime.

For those struggling with insomnia Melatonin, being a natural sleep hormone, will help you fall asleep faster and have a higher quality of sleep.

Consistency is critical when it comes to supplements. To have maximum benefits from your supplements, you can establish a little routine, set reminders on your phone, or make a small chart to track your supplements for a happier, healthier life. Obviously, there is no single formula for all of us, and we should always consult a doctor when it comes to these things, and writing down what supplements you are taking on a daily basis can be very beneficial to your medical history, and while supplements can help you reach your health goals, they can’t replace a healthy diet, so be sure to focus on balanced nutrition alongside your supplements.