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By Tricia Granchi, MSN, FNP-C |

Best Time To Take Supplements

The 7 Most Popular Dietary Supplements & When To Take Them

Best Time To Take Supplements

What you take matters when building a smart wellness routine — but when you take it can make all the difference. Certain nutrients are better absorbed in the evening with healthy fats, while others should be used in the morning to avoid potential stimulant effects. Our guide breaks down the most common nutrient supplements we’ve seen used and the best time to take supplements to optimize their impact throughout your day.

Remember: Supplements Should Bridge A Need’s Gap, Not Replace Diet

Supplements are just that — a supplement. They are meant to temporarily support nutrition, especially when you’re facing a deficiency or struggling to get key nutrients through food. These bottles are a bridge, not a replacement!” 

-Tricia Granchi, MSN, FNP-C

Quick Supplement Facts

The Top Daily Supplements & What They Do For Us

Best sources of protein

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Protein 

20 - 30g per meal

Muscle repair, satiety & metabolic support

Best time to take magnesium supplements

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Magnesium

Dose: 300 - 400 mg 

Nerve function, muscle relation & sleep support

Best time to take vitamin d supplements

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Vitamin D

Dose: 600 - 800 IU 

Bone health, immune support & mood regulation

Best time to take vitamin B12 supplements

Read More

Vitamin B12

Dose: 2.4 mcg 

Energy metabolism, red blood cell formation & brain function

Best time to take zinc supplements

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Zinc 

Dose: 8 - 11 mg

Immune defense, wound healing & hormone production

Best time to take iron supplement

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Iron

Dose: 8 - 18 mg 

Oxygen transport, energy levels & red blood cell creation

Best time to take Omega-3 supplements

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Omega-3 (EPA/DHA)

Dose: 250 - 500 mg (combined EPA + DHA)

Heart health, brain function & inflammation reduction

The Best Time To Take Protein

Before Workouts/Throughout The Day

The best time to take protein is within 30 minutes after strength training to support muscle repair and recovery. If you’re not working out that day, spacing your protein intake evenly across meals helps with satiety and maintaining lean muscle mass.

The Best Time To Take Magnesium

30 – 60 Minutes Before Bed

Take magnesium in the evening or about 30 minutes before bed to promote muscle relaxation and better sleep quality. It pairs well with routine vitamin D usage but doesn’t have to be taken at the same time. Magnesium can be taken with food to support optimal absorption and minimize stomach upset, especially in the early stages of using the supplement.

The Best Time To Take Vitamin D

Morning / Early Afternoon, With Healthy Fats

Vitamin D is best taken in the morning or early afternoon with a meal that contains healthy fats, since it’s a fat-soluble vitamin. Pairing it with routine usage of magnesium may support more effective conversion and absorption in the body.

More Nutrients That Complement Each Other

Donaldson functional nutrition patient in her home

The Best Time To Take B12

Early Morning / Avoid At Night

Vitamin B12 is best taken in the morning on an empty stomach or with a light meal to support energy levels and mental clarity throughout the day. Because it can be stimulating for some people, it’s best to avoid it later in the evening.

The Best Time To Take Zinc

With Breakfast or Lunch

Zinc is best taken with a meal (but not dairy or high-calcium foods) to reduce the risk of nausea and improve absorption. Morning or lunchtime dosing works well for most people, especially when paired with a nutrient-rich meal.

Patient taking her iron supplement in the morning

The Best Time To Take Iron

Morning, Without Caffeine 

Iron is best taken in the morning on an empty stomach, ideally alongside vitamin C to boost absorption — think: “orange juice and your supplement.” Just avoid pairing it with calcium or caffeine, which can block its uptake. Wait at least 30 minutes after your iron supplement to pick up your coffee (if you can wait that long)!

The Best Time To Take Omega-3

Lunch, Dinner or Early Evening 

Omega-3 supplements are best taken with a main meal that includes fat, typically lunch or dinner, to improve absorption and reduce the chance of the notorious “fishy burps.” Evening dosing may also support inflammation control overnight and contribute to overall heart health.

Nutritionist’s Note: You May Not Need These Supplements!

Not every body needs every supplement. These are simply the most commonly used due to nutrient gaps often seen in American diets, especially here in the Midwest. In some cases, taking too much of a certain nutrient can do more harm than good, so it’s important to supplement with intention. For example, too much vitamin D can cause heart palpitations, nausea, weakness and a toxic build-up of calcium in the blood called “hypercalcemia.”

Always consult with your primary care doctor or a licensed functional medicine provider to make sure your supplement routine is safe, effective and personalized to your needs, while ensuring your supplements are sourced from quality manufacturers.

About The Author

Tricia Granchi, MSN, FNP-C, is a certified functional medicine expert in Columbus, Ohio. She helps patients improve their quality of life by identifying the root causes of discomfort and chronic conditions before creating custom lifestyle plans that address those core causes. Tricia believes food and movement can be used as medicine — and that it is completely safe and valid to leverage high-quality supplements as a short-term tool while patients reintroduce the nutrients their bodies have been missing.

Tricia Granchi, MSN, FNP-C Author Photo

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