We often get asked what the optimal time is to take a supplement. You may have heard that you should take them with food on an empty stomach, or… take them before breakfast, or… take them before you go to sleep, so which is it?
The answers depend on the ingredients, what you want to accomplish, and, most importantly, what you want to avoid—like insomnia or digestive discomfort.
So, let’s break it down by product type to discover when and why timing matters in achieving the full benefits you’re looking for in your daily supplement routines.
Water-Soluble Vitamins
The human body does not naturally store water-soluble vitamins for later use, so you need to replenish them daily through your diet or supplements.
Two of the most well-known water-soluble vitamins are B complex and C vitamins.
In general, it’s safe to take any B vitamins or a B-complex vitamin at any time of the day.
But because B vitamins are known to boost your energy, taking them first thing in the morning lets you take advantage of their energy-boosting properties.
Recent research also shows that B Vitamins may interfere with sleep and even cause vivid dreams—another reason to take them earlier in the day.1
Vitamin C naturally occurs in citrus fruits like oranges, grapefruit, and lemons. No matter how you get your Vitamin C—fruit or supplements—the benefits are enormous. It’s an essential nutrient that not only supports a healthy immune system but also collagen synthesis and brain health.
However, a study on 16,000 Americans showed that one in three of us is still Vitamin C deficient.2
Note: Because even a moderate Vitamin C deficiency can lead to dry skin, a reduction in collagen synthesis, and an impaired immune system, consider taking a high-quality daily supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C.
This formula contains a potent daily dose of 1,500 mg of fat-soluble and highly bioavailable Vitamin C. Dynamic Liposomal Vitamin C efficiently replenishes your daily needs.
Fat-Soluble Vitamins
Some examples of fat-soluble vitamins include vitamins A, D, E, and K.
Fat-soluble vitamins dissolve in oil, so they should generally be taken alongside food.
Studies show that taking fat-soluble vitamins immediately following a meal may boost the amount of vitamins your body absorbs.3
This means that it doesn’t particularly matter what time you take them as long as you take them with food.
Probiotics
Your gut microbiome is a vast collection of beneficial and harmful bacteria that directly affect your digestive health, brain function, and immunity.
Probiotics can help restore your gut with helpful bacteria that balance your gut microbiome. Getting (and keeping) your gut in balance is key to feeling your best.
Your digestive system becomes less active while you sleep; therefore, the best time to take probiotic supplements like Stonehenge Health’s Dynamic Biotics is at bedtime. This way, the probiotics have the chance to hang out longer in your intestines and colonize.
Note: Dynamic Biotics contains 55 billion colony-forming units (CFUs) of lactobacillus and bifidobacterium probiotic strains. It also includes prebiotics to help nourish the good bacteria and give them the food they need to have the best chance to colonize and thrive in your gut.*
Minerals
It’s best to take minerals such as zinc and magnesium before bedtime.
Some minerals produce a calming effect that may help you fall asleep more quickly and sleep more deeply.4
If you’ve been prescribed a mineral supplement twice a day, the best times to take it are morning and evening.
Omega-3’s
Omega-3 supplements offer a wide range of health benefits, from a better mood to better mobility.*
Many experts recommend taking essential fatty acids with a meal, ideally dinner. Omega-3 is more likely to be tolerated by your body when taken with food, and the enzymes released during digestion help facilitate absorption.5
An emulsified form of krill oil is best, as it can further help with absorption.*
Fish oil is a popular omega-3 supplement that has a reputation for causing indigestion and nausea. Because fish oil is hard to digest, take fish oil in divided doses if you can, not before exercise or bedtime. Physical activity or moving your body into a prone position may cause unpleasant fishy-tasting reflux, sometimes referred to as “fish burps.”
Note: Many people have turned to krill oil due to its increased bioavailability compared to fish oil. Stonehenge Health’s Dynamic Krill Oil contains 1,600 mg of K•REAL® Pure Antarctic Krill Oil (with EPA and DHA), ensuring that your body gets enough to thrive.*
Antioxidants
Antioxidants protect your cells from free radical damage caused by exposure to pollution, and chemicals and as a byproduct of an unhealthy lifestyle.*
Antioxidant supplements like Stonehenge Health’s Dynamic Turmeric should be taken with a meal to help maximize absorption and minimize stomach upset. If you’re taking a twice-a-day dosage, you can take one in the morning and one in the afternoon.
Adaptogens
Adaptogens—like the ones found in some functional mushrooms—help you adapt to all forms of stress, such as physical exertion, noise, fatigue, and emotional strain.*
They simultaneously help you feel less anxious and more energized while improving your sense of well-being.* 6
Given their wide range of wellness benefits, adaptogens have exploded in popularity in the last few years.
Given that some adaptogens stimulate while others are more relaxing, timing an adaptogen depends on what you want to accomplish. Take energizing adaptogens like Lion’s Mane and Cordyceps in the morning or during the day.
Note: If you want to stay calm during a stressful workday, take a multi-adaptogen formula like Stonehenge Health Dynamic Mushrooms.* Lion’s Mane and Maitake will give you focus and energy, while the Reishi will help you stay calm and balanced.*
Multi-Ingredient Supplements
Nutritional supplements that address specific health goals—such as boosting immunity to help stave off infection or improving cognitive function—often contain various ingredients that don’t fit entirely into one category.
Take Stonehenge Health’s Dynamic Brain—It’s a combination of 40 ingredients, including vitamins, minerals, and neuro-nutrients, that support your brain’s health while also helping to improve your memory and focus.*
For multi-ingredient supplements like this, follow the instructions on the bottle.
If it is a multi-pill dosage, split the number of pills between morning and evening. Do not take Dynamic Brain at night. It contains a high level of B-complex vitamins known to boost energy. Therefore, the best time of day to take Dynamic Brain is first thing in the morning.
One last thing: Not all supplements on the market are monitored for quality, purity, or safety like prescription drugs. You should always select supplements made by a reputable source that is third-party tested and manufactured in cGMP-certified facilities in the United States, like all the high-quality products made by Stonehenge Health.
No matter how you’re looking to benefit from taking supplements, consistent daily use is the key to getting the results you’re looking for. Finding the time of day that works best for your needs and incorporating them as part of your routine is the ideal way to feel the maximum results and long-term benefits of any nutritional supplement you select.
Sources:
1. When Is the Best Time to Take Vitamins? | healthline.com/nutrition/best-time-to-take-vitamins#water-soluble-vitamins
2. Wallace TC, McBurney M, Fulgoni VL 3rd. Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010. J Am Coll Nutr. 2014;33(2):94-102. Doi: 10.1080/07315724.2013.846806. PMID: 24724766. | pubmed.ncbi.nlm.nih.gov/24724766/
3. Albahrani, Ali A, and Ronda F Greaves. “Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement.” The Clinical biochemist. Reviews vol. 37,1 (2016): 27-47. | ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
4. Abbasi, Behnood et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences vol. 17,12 (2012): 1161-9. | ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
5. Maki KC, Dicklin MR. Strategies to improve bioavailability of omega-3 fatty acids from ethyl ester concentrates. Curr Opin Clin Nutr Metab Care. 2019 Mar;22(2):116-123. doi: 10.1097/MCO.0000000000000537. PMID: 30550388. | pubmed.ncbi.nlm.nih.gov/30550388/
6. What are Adaptogens & Types | my.clevelandclinic.org/health/drugs/22361-adaptogens
7. Is It Better to Take Vitamins in the Morning or Night? | medicinenet.com/vitamins_in_the_morning_or_in_the_night/article.htm