Whether it’s a chunky iron pill, vitamin D disc, spoonful of fibre or sleep-inducing magnesium capsule, we’re all regularly imbibing things supposed to make us function more optimally and feel better. But did you know that the actual time we take these supplements can have a direct impact on how well they work in our bodies? Below, we break down the best times to take each type of supplement so they work best.
Why are some supplements better taken at certain times?
Kirsten Humphreys, nutritional therapist at Bare Biology, is keen to note that supplements are better taken than not taken. In other words, if your routine fits taking them at a certain time, don’t stress too much about overhauling your entire regimen. Consistency is better than perfection. That being said, there is merit to aligning your routine with your supplements.
“Some supplements, like ginseng or certain B vitamins, are energising. So morning time will be better to take them, mostly so they don’t disturb your sleep,” she explains. “Or the issue will be certain supplement combinations that compete inside the body for absorption, like iron and calcium. Finally, some supplements are best taken with or without food.”
Vitamin C
An all-day winner, vitamin C works at any hour, says nutritionist, naturopath and Artah founder Rhian Stephenson. “It’s brilliant for immune and antioxidant support and can be taken at any time.” She prefers the morning, but find what works for you.
Magnesium
Some magnesium supplements are designed to promote quality sleep and better energy management, which makes them best taken 30 minutes before bed. This includes magnesium glycinate (sometimes referred to as bisglycinate) and magnesium chloride, for example.
“Magnesium citrate, on the other hand, can help with constipation so there might be a better, more supportive time to take them than before bed,” Humphreys says. Morning or early afternoon might work best. Stephenson adds that with a supplement like magnesium, consistency is the goal rather than adhering to a specific hour.
Vitamin D
A vitamin that’s best absorbed with fat, try to pair your vitamin D with a meal, say both nutritionists. “Having it with some type of fat content or fatty food is helpful,” adds Humphreys. This could mean having it alongside a coffee made with full-fat milk or with a salad with extra virgin olive oil dressing.
Collagen
It’s really dealer’s choice when it comes to collagen supplements. Add to your morning smoothie or stir into a glass of water in the afternoon, collagen doesn’t interfere with your sleep, energy or mental cognition, so it can be taken any time of day.
Iron
“Iron is best absorbed on an empty stomach, ideally in the morning and two hours before or after a calcium-rich meal or coffee and tea,” advises Stephenson. Why not alongside your morning brew? “Coffee and tea contain compounds like tannins and chlorogenic acid that bind non‑heme iron in the gut and can reduce its absorption quite significantly,” she says.
