Timing guides

When to take each supplement

87 supplements, grouped by the best time of day.

Best in the morning

26

Acetyl-L-CarnitineMorning, empty stomachAlpha-Lipoic AcidEmpty stomach, 30 minutes before a mealB-ComplexMorning, with foodCiticolineMorning or early afternoonCoQ10Morning or midday, with a fat-containing mealCordycepsMorning or pre-workoutGreen Tea EGCGEarlier in the day, with foodIodineMorning, with foodIron BisglycinateMorning, empty stomach, with vitamin CKorean Red GinsengMorningL-TyrosineMorning, empty stomach, before demanding tasksMaca RootMorning, with foodMethyl-B12MorningMethylfolateMorning, with foodN-Acetyl CysteineMorning, empty stomach (or with food if it upsets you)Nicotinamide RibosideMorningNMNMorningPQQMorning, with foodResveratrolMorning, with a fat-containing mealRhodiola RoseaMorning, empty stomachTMGMorning, with foodTongkat AliMorningUbiquinolMorning or midday, with a fat-containing mealVitamin B6Morning, with foodVitamin D3 + K2Morning, with a fat-containing mealWhole-food MultivitaminMorning, with food

Take with meals

29

Algae Omega-3 EPA/DHAWith a fat-containing mealAstaxanthinWith a fat-containing mealBacopa MonnieriWith a meal (fatty helps)Berberine HClWith meals, split across the dayBoswelliaWith foodCholine BitartrateWith foodChromium PicolinateWith mealsCurcuminWith a fat-containing mealDHAWith a fat-containing mealDigestive EnzymesWith or just before mealsDIMWith a fat-containing mealEvening Primrose OilWith foodFenugreekWith mealsGinger Root ExtractWith food (or before travel for nausea)Glucosamine + Chondroitin + MSMWith food, dailyInulinWith food; start with a small doseLutein + ZeaxanthinWith a fat-containing mealMilk ThistleWith foodMSMWith food; split larger dosesNiacinamideWith foodOmega-3 Fish OilWith your largest fat-containing mealPhosphatidylserineWith a meal; evening for stressPsyllium Husk PowderBefore meals, with lots of waterQuercetinWith food; split larger dosesSaw Palmetto ExtractWith a fat-containing mealTUDCAWith foodVitamin AWith a fat-containing mealVitamin EWith a fat-containing mealVitamin K2 MK-7With a fat-containing meal

Take before training

3

BCAAsAround training (if training fasted)Beetroot Powder2 to 3 hours pre-workoutL-Citrulline Malate30 to 60 minutes pre-workout

Anytime, stay consistent

17

Alpha-GPCPre-study or pre-workoutBiotinAnytimeBoron GlycinateAnytime, with foodCollagen PeptidesAnytime, with vitamin CCreatine MonohydrateAnytime, every dayGinkgo BilobaAnytime, consistent dailyHoly BasilAnytime, often evening for stressL-Glutamine PowderAnytime; empty stomach for gut supportL-TheanineAnytime; with caffeine or in the eveningLion's Mane MushroomAnytime, often morning for focusMulti-Strain ProbioticSame time daily; many take it at bedtime or with a mealSaccharomyces boulardiiAnytime; safe alongside antibioticsSaffron ExtractAnytime, consistent dailySeleniumAnytime, with foodTaurineAnytime; pre-workout or eveningVitamin CAnytime; split larger dosesWhey Protein IsolateAround workouts, or to hit your daily protein

Split across the day

2

Beta-AlanineSplit across the dayInositolMorning and evening (split)

Best in the evening

4

Ashwagandha KSM-66Evening (or split AM and PM)Magnesium CitrateEvening, with waterMagnesium L-ThreonateEveningZinc PicolinateEvening or between meals

Best before bed

6

5-HTPEvening or before bedGlycineBefore bedMagnesium GlycinateEvening or before bedMelatonin30 to 60 minutes before bedReishi MushroomEvening or before bedValerian Root30 to 60 minutes before bed

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For general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.