Does The Time of Day I Take My Supplements Matter?

There’s a time and place for everything, and that includes taking your supplements. If you thought that the best way to down them is all at once in the morning with a light breakfast, you might want to rethink your plan. It’s possible you could be taking those essential vitamins at the wrong time.

Why does timing matter? Because some supplements are more effective at certain times of day. “Many supplements work in sync with the body’s natural rhythms,” says Alejandro Junger, M.D., cardiologist, functional medicine doctor, and founder of the Clean Program. You don’t take them for no reason — obviously, you’re looking to get a certain benefit from your supplements, and sometimes, in order to get the most from them, you have to take a look at the clock.

To figure out the best time for you, first think about the reasons why you’re taking supplements in the first place. “It all depends on the effect you're aiming for,” Dr. Junger explains. “Some supplements are energizing and are best taken in the morning, while others help promote relaxation and should be taken at night.” 

Say you want to help improve your focus. You should take those supplements close to the time you need to hunker down. If you’re having trouble sleeping, a supplement (such as melatonin, for example) is best ingested later in the day, closer to your bedtime. 

But what happens if you take a vitamin at the wrong time of day? Well, it may throw your body’s natural rhythm out of whack. “It can reduce [the supplement’s] effectiveness or give you the opposite of your desired effect,” Dr. Junger shares. “For example, taking a stimulant or adrenal support supplement in the evening may interfere with sleep, while taking a calming magnesium or melatonin in the morning could make you feel drowsy, the opposite of what you probably want.”

When you’re using supplements, it’s also important to consider any prescription medications you may be taking. Some prescriptions don’t play well with certain supplements, so be sure to speak to your doctor if you’re on medication and you’d like to add anything to your wellness repertoire. “There are supplements that need to be avoided when taking prescription medications. For example, certain anticoagulants would be made ineffective by potassium or vitamin K-containing supplements,” Dr. Junger says. “Certain ‘green powders’ may too. It is important to check the adverse interactions of any medication you are taking.”