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Supplements have become increasingly popular with more people aiming to improve their health and well-being. According to a 2023 survey by the Council for Responsible Nutrition,¹ approximately 74% of U.S. adults take dietary supplements, with 55% using them regularly.

Maximizing the benefits of your supplements goes beyond selecting the right ones and taking the correct dose — timing matters, too. Each supplement has unique absorption patterns that influence how well it works in your body.

Some supplements are best taken with meals, while others are more effective on an empty stomach. Certain nutrients work optimally in the morning, some before bed and others are best timed around exercise for optimal performance and recovery. Understanding these considerations enhances the effectiveness of your supplement routine.

Timing Guidelines for Vitamins

Vitamins are divided into two main categories — fat-soluble and water-soluble. Fat-soluble vitamins (A, D, E and K) are stored in your fatty tissues and liver, and need to be taken with dietary fat for effective absorption. Meanwhile, water-soluble vitamins, which include vitamin C and the B-complex group, dissolve in water and are not stored in the body, so daily intake is essential to maintain optimal levels.^2,3

Both B vitamins and non-liposomal vitamin C may cause stomach upset if taken on an empty stomach, so it’s generally recommended to take these with meals. Vitamin B complex works efficiently when taken with breakfast, promoting metabolic support throughout the day, while vitamin C is best taken after breakfast with a full glass of water to minimize the risk of nausea.⁴

For niacinamide (vitamin B3), however, I recommend taking small doses of 50 milligrams (mg) three times a day. This dosage has been shown to optimize energy metabolism and boost NAD+ levels, which are foundational for optimal health. You can also take it four times a day if you space them out. Take a dose as soon as you get up, before going to bed and twice evenly spaced between those times.

Vitamin B12 is another exception, as it’s best absorbed on an empty stomach unless you’re using a sublingual form. However, B12 may interact with various medications, including those for bone loss, cancer, gout, high blood pressure and acid indigestion (such as H2 blockers and proton pump inhibitors), so check for contraindications before regular use.⁵

For multivitamins that contain both water- and fat-soluble nutrients, try splitting the dose — take half with breakfast and the other half with lunch or dinner. This ensures a steady nutrient supply throughout the day and reduces any chance of nausea, which sometimes occurs when taking a full dose at once. While you may not notice any ill effects if you take it on an empty stomach, taking your multivitamins with food is a safer bet overall.⁶

Fat-soluble vitamins D3 and K2 are best taken together with your largest meal containing healthy fats, like grass fed butter, ghee or coconut oil, to maximize absorption. As for vitamin E, it’s important to avoid any synthetic vitamin E (alpha tocopherol acetate — the acetate indicates that it’s synthetic).

Look for “d-alpha tocopherol” on labels. This natural form contains the D isomer, which is what your body absorbs and utilizes effectively. To get the most out of vitamin E, look for a complete complex with all tocopherols and tocotrienols, specifically the beta, gamma and delta types in the D isomer form.

The Ideal Time to Take Mineral Supplements

Minerals are essential for numerous bodily functions, from supporting bone health to boosting immune function. Like vitamins, the timing of mineral intake significantly influences their absorption and effectiveness. Here’s a breakdown of the optimal timing for various essential minerals:

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Optimal Timing for Antioxidants and Bioactive Compounds

Incorporating antioxidants, amino acids and other bioactive compounds into your diet provides substantial health benefits. Chlorella, a nutrient-rich algae known for its detoxifying effects, is most effective when taken in two doses — once during the day and once in the evening, both with meals.

Turmeric and its active compound, curcumin, also work best with meals during the day; adding black pepper, which contains piperine, increases curcumin’s bioavailability by up to 2,000%.¹⁷ Another daytime supplement that’s also best taken with food are omega-3 fats from krill oil. Meanwhile, daytime supplements to be taken on an empty stomach include:

• Fermented ginseng for enhanced energy and cognitive support¹⁸
• Grape seed extract for vascular health and cellular protection¹⁹
• Rhodiola, an adaptogenic herb that lowers stress levels and supports mental clarity²⁰
• L-arginine to promote cardiovascular health and physical performance²¹
• Eggshell membrane and hyaluronic acid for joint health support²²

Supplements that are best taken with food in the evening include astaxanthin. It works best when taken with a fat-containing meal, as this will allow its antioxidant properties to aid your body’s nighttime repair and regeneration.²³ This timing also applies to fermented mushrooms like reishi and shiitake, as well as fermented garlic, all of which support immune function.²⁴

Ubiquinol (CoQ10), known for supporting energy production and cellular health, and liver health supplements are also ideally taken with dinner to align with your body’s natural detoxification cycle, which is most active during sleep.

Conversely, some supplements are most effective without food in the evening. This includes resveratrol, a powerful antioxidant linked to heart health and antiaging,²⁵ as well as eye health supplements containing lutein and zeaxanthin, and apple cider vinegar (ACV), promoting satiety and aiding digestion, setting you up for a refreshed morning.

Collagen is also best taken before bed without food; combining it with vitamin C or MSM (methylsulfonylmethane) further boosts your body’s collagen production.

What About Fiber, Enzymes and Probiotics?

The timing of fiber supplements is important to minimize their effects on the absorption of other nutrients. For example, psyllium husk is most effective when taken two hours post-meal with a full glass of water, and at least one hour before or two to four hours after any medications.²⁶ It’s also ideal to take fiber supplements several hours from exercise, as it slows down digestion, which causes discomfort during physical activity.

Enzymes like bromelain, papain and trypsin serve as digestive aids, support muscle recovery and reduce inflammation. The timing depends on your goal — either take them with a meal to improve your digestion, or take them on an empty stomach after a workout in the morning or afternoon for muscle recovery or anti-inflammatory effects.

Probiotics establish themselves most effectively in the gut when taken on an empty stomach first thing in the morning. This timing allows the beneficial bacteria to reach the intestines with minimal interference from food, stomach acid or other supplements.

Five Fitness Supplements and When to Take Them

Timing your fitness supplements makes all the difference in increasing strength, supporting recovery and getting the most out of your workout. A study published in the Journal of Exercise Nutrition and Biochemistry²⁷ examined five commonly used performance-enhancing supplements and determined the best times to take each for the biggest payoff:

Prioritize Adopting a Nutritious Diet — The Foundation of Your Health

While precise timing enhances the benefits of supplements, the cornerstone of vibrant health is still a well-rounded, nutritionally balanced diet. The better and more wholesome your diet is, the fewer supplements you will need.

The most bioavailable forms of nutrients come from whole foods, where they exist alongside naturally occurring compounds that aid absorption. Supplements work best as supportive allies, but they can’t replace the foundation provided by whole foods.