Best Practices for Taking Supplements (Timing, Bioavailability, Interactions)

Supplements can be powerful allies for health, but how you take them matters just as much as what you take. Timing, bioavailability, and interactions can all influence whether you’re getting the full benefit—or wasting your efforts. Here’s what science and practice say about getting the most from your supplements.

Timing Matters: Morning vs. Evening

Some supplements work best in the morning, while others are better absorbed later in the day.

• B-vitamins and multivitamins often provide an energy boost, making morning the best time to take them.

• Magnesium glycinate and herbal sleep supports are ideal in the evening since they help relax muscles and calm the nervous system.

• Probiotics can be taken in the morning or evening, but consistency is key—pair them with a meal for better survival through the stomach.

Boosting Bioavailability with Food

Many vitamins are fat-soluble, meaning they need healthy fats to absorb properly. Vitamins A, D, E, and K should always be taken with a meal that includes fat. For example, taking vitamin D capsules from the shop with a breakfast that includes avocado or nut butter can improve absorption. Conversely, water-soluble vitamins like vitamin C and B-vitamins don’t require fat and can be taken on an empty stomach.

Managing Interactions

Some supplements compete for absorption or can reduce the effectiveness of medications.

• Iron should not be taken with calcium, as they compete for absorption. Pairing iron with vitamin C (like a powder from the store) can improve bioavailability.

• Zinc and copper balance each other, so taking high doses of one without the other may cause imbalances.

• Probiotics should be spaced a few hours away from antibiotics to maximize their benefits.

Consistency and Tracking

Supplements work best when taken consistently. Using a pill organizer or setting reminders helps make them part of your routine. Journaling or tracking changes in energy, digestion, or sleep can help you notice benefits and make adjustments.

Quality Counts

Look for supplements that are third-party tested to ensure purity and potency. Shop options like omega-3 softgels, probiotic capsules, or magnesium glycinate provide reliable forms with good bioavailability.

The Takeaway

The way you take supplements can dramatically impact how well they work. By timing them thoughtfully, pairing them with the right foods, and avoiding interactions, you maximize benefits and truly support your body’s health