When Should You Take Your Supplements?

Timing matters. Whether you’re taking probiotics or loading up on Vitamin D, when you take your supplements can change how well they work. This guide makes it simple.

We’ve mapped out the best time to take supplements—morning, afternoon or evening—so you get the most from every scoop, capsule or gummy. You’ll also find helpful tips on how to pair supplements with food (or not), and how to make smart decisions based on energy, digestion and sleep support.

The goal? Help you build a routine that supports energy, skin, gut and brain health without the guesswork. Consider this your go-to guide for creating a wellness stack that works with your life.

Check out these Top Supplements Everyone Should Take for a strong foundation.

Morning, Afternoon or Night?

Here’s when to take your supplements for the biggest impact.

Your body’s needs shift as the day progresses. That’s why timing your supplement intake can help you support focus in the morning, maintain energy in the afternoon and relax in the evening.

Morning

Start your day strong with energy and daily wellness support.

• Vitamins A-D-K – Take with food to support immunity^[1] and bones^[2]
• Methyl B-12 – Take with a protein-rich meal to support proper absorption^[3]
• Omega Krill – Take cold with breakfast (less chances of burping) for heart^[4] and skin support^[5]
• CoQ10 – Helps power your cells.^[6]
• Liposomal Glutathione – Support detox and fight free radicals for healthier aging^[7]
• Eye Armor – Take early to support eyes and skin all day^[8]
• Brain Octane Oil – Add to your coffee for energy (ease into it to avoid digestive discomfort). Avoid pairing with fiber to absorb properly
• High Achiever coffee – Drink first thing in the morning or before a workout
• Immune Gummies – Fuel your day with functional ingredients

Many of these support natural energy levels. If that’s your goal, look at these Natural Energy Supplements To Support Your Brain And Body.

Morning is the best time to fuel your body and brain for the day ahead. Pair these supplements with a nutrient-dense breakfast to start strong and stay sharp.

Afternoon

Refocus and recharge with ingredients that fight the slump.

• Greens – Adaptogens for energy, not too close to coffee
• Energy + Focus – Take before a long work session or late shift
• Superfood Antioxidants – Support cell health for energy before 2 p.m.
• Energy Collagen – Quick burst of energy, great pre-workout
• Protein Bars – Midday fuel made easy, perfect pre- or post-gym

Before your next workout, consider stacking these with the 6 Best Workout Supplements.

The afternoon is when energy can dip, so it’s the perfect time to reach for supplements that boost clarity and performance without overstimulation. And after a long day’s work, it’s time to start winding down with your evening routine.

Evening

Settle in and support overnight recovery.

• 3-in-1 Probiotic – Take before bed on an empty stomach
• Innerfuel Prebiotic – Take alone at night so it can settle into your GI track
• Gut Health Collagen – Works while you sleep to support gut^[9] and skin^[10]
• Turmeric Gummies – Take with food to support joint comfort^[11]
• Zen Mode – Supports calm. Don’t take close to coffee (unless it’s decaf)
• Sleep Gummies – 30–45 minutes before bed for restful sleep
• Decaf Coffee – A calming ritual, anytime

Evening supplements work with your natural circadian rhythm to support repair, digestion, and deep rest. Be consistent for the best results.

Take These on an Empty Stomach or with Food

Some supplements absorb better with food—others need a break from digestion to work their best.

Before you dive in, get familiar with What Is Bioavailability? to understand how your body processes supplements.

Here’s what to know:

Take With Food

• Vitamins A-D-K
• CoQ10
• Omega Krill
• Turmeric Gummies
• Zinc with Copper
• Turmeric Curcumin Complex

Taking supplements with a meal that includes healthy fats can help your body absorb fat-soluble vitamins and nutrients more efficiently.

Take on an Empty Stomach

• Liposomal Glutathione – Take 30 min before or 2 hours after food
• 3-in-1 Probiotic – Needs an empty stomach to settle in
• Innerfuel Prebiotic – Works best when food won’t slow it down

These might also pair well with Weight Management Supplements That Work, depending on your goals.

For maximum effectiveness, take these supplements when digestion is quiet and the digestive tract is relatively empty—like first thing in the morning or before bed.

Avoid Taking These Together or Too Close to Nutrients and Medications

Some supplements don’t mix well. Give them space to do their job or avoid conflicts with meds.

• Coconut Charcoal – Can block nutrient absorption. Wait at least 2 hours before or after other supplements or meds
• Zinc with Copper – Take away from probiotics or fiber-based supplements
• Adaptogens (like those in Greens) – Don’t pair too closely with stimulant-based energy products
• Energy + Focus – Take on its own for clear results. Avoid mixing with other energizers
• Innerfuel + 3-in-1 Probiotic – Can be taken together, but give them a full hour before eating

Reading labels and spacing out supplements can help you avoid nutrient interference and improve bioavailability across your stack.

Find a Routine That Works for You

When it comes to supplements, timing matters—but so does consistency. Choosing the best time to take supplements can support everything from energy and immunity to digestion and sleep. The key is finding a routine that fits your lifestyle.

Whether you start your day with vitamin D, reach for greens in the afternoon or wind down with gut support at night, small habits can add up to long-term wellness. Start small, stay consistent, and listen to how your body responds. Your supplement routine should support your unique needs—not add stress.