When should you take supplements?

Morning, midday, or right before bed? With food or on an empty stomach? So many questions – but don't worry, it’s not as complicated as it sounds. In this article, I’ll quickly show you how to take your vitamins and minerals the right way.

Your quick guide: When should you take supplements?

• When you should take your supplements depends entirely on the product.
• Most supplements are best taken in the morning with food – but there are exceptions, like iron.
• The timing of your supplement intake affects how well your body can absorb and utilize them, which in turn can influence their effectiveness.
• The recommendations on the product packaging or in the leaflet will give you clarity and peace of mind.

The best time to take supplements

Let’s get straight to the question of the day: When should you take supplements? Well – it depends. Most supplements should ideally be taken with a meal. It’s often recommended to take them in the morning so they can support your body throughout the day. But as with everything in life, there are always exceptions, special cases, and little things to keep in mind:

Taking supplements with a meal

Fat-soluble vitamins like A, D, E, and K should always be taken with food. Why? Because they dissolve in fat, not in water. That means they need dietary fat to be properly absorbed by your body – whether it comes from a tasty porridge, protein wraps, or even lasagna. In short: make sure your meal contains some fat.

Pro tip: “Oops, I forgot to take my supplements!” also makes for the perfect excuse to sneak in a protein bar between meals. But hey – you didn’t hear that from me!

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Other nutrients like calcium are also better absorbed with food. Not only does it improve absorption, but it can also reduce digestive discomfort. Sensitive folks (no judgment – I’m one of them too) may experience symptoms like stomach upset if they take certain supplements on an empty stomach. This is especially common with magnesium.

Important: Such symptoms may also indicate that your body doesn’t tolerate a specific product. So please, listen to your body!

Okay, so far so good. But we all eat more than once a day – so when exactly should you take supplements?

Morning

Some supplements have an energizing effect or support your activity levels throughout the day. These are best taken in the morning. Now’s the perfect time for vitamin C, B vitamins, omega-3 fatty acids, and similar nutrients. Just take them with your breakfast and you’re good to go.

Did you know? Whether it's better to take vitamin D in the morning or evening is still unclear. What matters most is that you take it with a meal – no matter the time of day.

Midday

Skipped your morning dose or don’t eat breakfast? Wondering when to take supplements instead? Lunchtime is your next best option! It’s also a great time to take supplements you couldn’t combine in the morning – more on that later.

If your supplement requires multiple servings per day, it’s often best to split the dosage – one in the morning, one at lunch. This keeps your levels more consistent, similar to how nutrients are absorbed from food throughout the day.

Evening

Which supplements should you take at night? Those that calm your body or support restful sleep. Depending on the product, take them with dinner or shortly before bed with a glass of water. Many people take magnesium, zinc, or melatonin in the evening.

Just make sure you don’t fall asleep before taking them – or you’ll find that magnesium capsule still sitting on your nightstand in the morning!

Taking supplements not with meals

So far, we’ve seen that many supplements should be taken with food. Easy, right? Not so fast! Time to mix things up: Some supplements should not be taken with meals.

A few examples? Iron and probiotics.

Take these on an empty stomach, ideally 30–60 minutes before breakfast, to optimize absorption and effectiveness.

The timing isn’t everything…
The challenge of “when to take supplements” doesn’t stop with the time of day. The way supplements interact with each other can also be a factor. Let’s dive into that:

Which supplements should you not take together?

Some supplements compete for absorption and should not be taken at the same time. Classic example: iron, zinc, and calcium. Make sure to space them out – ideally with at least 2 hours between each.

Example routine:

• Take iron before breakfast

• Calcium at lunch

• Zinc in the evening

This also applies to food: Don’t take your zinc supplement with a large glass of milk, if possible.

Supplements and medications

Taking supplements and medications? Then it’s time to pay close attention! Supplements and meds often don’t play well together and can interact with each other. These interactions might reduce the effectiveness of either – or cause side effects.

To stay safe: Always check with your doctor or pharmacist before combining the two.

So, when should you take your supplements in this case? Easy: At a different time than your medication – like with another meal or a separate snack.

Which supplements work well together?

On the flip side, some vitamins and minerals actually boost each other’s effects when taken together – because teamwork makes the dream (or supplement) work.

Here are two great examples:

• Vitamin D + K2

• Iron + Vitamin C

You might’ve even seen these combos already pre-mixed in convenient combo supplements.

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Tips to remember your supplements

Your problem isn’t when to take supplements – it’s that you always forget to take them? Don’t worry – been there, done that. Here are my top tips that help me (almost) never forget:

• Create a ritual: Make your supplement routine part of your “me-time.” If it feels like self-care, you’re more likely to stick with it. Light a candle, grab a juice or a snack – make it something enjoyable.

• Set reminders: There are tons of apps that remind you to take your supplements. A simple phone alarm can also do the trick. Or use a checklist – checking things off feels good!

• Out of sight, out of mind: Keep your supplements in plain view – like on the breakfast table – so you just can’t forget them.

General tips for taking supplements

Let’s wrap things up with the golden rules – yes, the ones everyone skips like flight safety instructions (but please don’t 😉):

• Store your supplements in a cool, dry place – so no fridge and definitely no oven!

• Choose high-quality products – your body will thank you when it doesn’t have to fight through fillers and additives to get to the actual nutrients.

• Supplements are not a substitute for a balanced diet. Your body still loves a good apple, some broccoli & friends.

• Read the label! Always follow the recommended dosage on the packaging. It’s usually short – and definitely shorter than this article!

Conclusion: When should you take which vitamins?

As you’ve probably figured out by now, there’s no one-size-fits-all answer. Whether you take your vitamins in the morning or evening depends on the specific product and your daily routine.

This guide gives you a first overview to help you figure out the best timing. Of course, we can’t cover every single supplement – that’s what the product instructions are for. And if in doubt, ask a healthcare professional for personalized advice.

P.S. Still unsure whether you need supplements at all? Check out our other articles:
“What are dietary supplements?”
“Which supplements should you take?”

FAQ (Frequently Asked Questions)

When should you take supplements?
Different vitamins and minerals have different ideal times for intake. Always follow the intake recommendations on the product packaging.

When should you take B vitamins?
B vitamins can be taken at any time of day (in theory, even without food) with a large glass of water. Many people prefer mornings for their energizing effect.

When should you take vitamin C?
Vitamin C contributes to the normal function of the immune system and may have a stimulating effect. That’s why many people take it in the morning – but you can also take it any time during the day with a glass of water.

Literature & References

• Deutscher Olympischer Sportbund (Ed.) (2014). Nahrungsergänzungsmittel. 1st edition.

• Lebensmittelverband Deutschland e.V. (2023). Nahrungsergänzungsmittel – die wichtigsten Fakten. 2nd edition.

Got questions? Feel free to email me – I’d love to hear from you! 😊

Disclaimer: The information provided in this article is not a substitute for individual medical or nutritional advice.