Supplement Timing Chart
When you take supplements matters as much as what you take. This chart optimizes absorption and prevents interactions.
Foundation Stack
Start with these 3-5 supplements. Add others only based on test results and one-at-a-time trials.
- Magnesium L-Threonate
- Omega-3 (EPA/DHA 2-3g)
- B-Complex (methylated)
Morning — Empty Stomach
30 min before breakfast
- Thyroid Medication (if prescribed) — Take first, 30-60 min before food/coffee/other supplements. Calcium, iron, and coffee block absorption. Separate from iron, calcium, coffee by 4hr.
- Probiotics — Best on empty stomach for survival through gastric acid. Spore-based can be taken any time.
- Iron (if deficient) — Empty stomach with vitamin C for absorption. Every other day is better absorbed than daily. Blocks thyroid meds, calcium, zinc — separate 2-4hr.
Morning — With Breakfast
Fat-soluble vitamins need food
- Omega-3 (EPA/DHA) — 2-3g combined EPA+DHA. Take with fat-containing meal for 3x better absorption.
- Vitamin D3 + K2 — Fat-soluble — requires dietary fat. K2 directs calcium to bones, not arteries. Don't take with thyroid meds. Morning is best.
- B-Complex — Take morning — B vitamins are energizing and can disrupt sleep if taken at night. Methylated forms preferred.
- CoQ10 / Ubiquinol — Fat-soluble. Morning with food. Ubiquinol form is 2x more bioavailable. If on statins: CoQ10 is depleted by statins — supplementation recommended.
- Curcumin / Turmeric — With fat and black pepper for 2000% better absorption. May interact with blood thinners.
Afternoon — With Lunch
Split doses for sustained levels
- Alpha Lipoic Acid (ALA) — 300-600mg. Can be taken empty stomach or with food. R-ALA form preferred.
- NAC (N-Acetyl Cysteine) — 600-1200mg. Glutathione precursor. Best between meals. May reduce effectiveness of activated charcoal.
- Lion's Mane — 500-1000mg. NGF stimulation for neuroplasticity. Dual extract preferred.
- Creatine — 3-5g monohydrate. Any time of day. Supports brain ATP production.
Evening — With Dinner
Calming + recovery supplements
- Magnesium Glycinate or L-Threonate — 200-400mg elemental. Glycinate for sleep + muscle. L-Threonate for cognition. Split: half with dinner, half at bed.
- Zinc — 15-30mg with food to avoid nausea. Competes with copper and iron — separate from iron by 2hr.
Bedtime
30-60 min before sleep
- Magnesium (remaining dose) — Promotes GABA activity and muscle relaxation.
- Glycine — 3g. Lowers core body temperature, improves sleep quality. Safe, well-tolerated.
- Melatonin (if needed) — 0.3-1mg only. Most people overdose at 3-10mg. Low-dose is more effective. Use short-term. Can interact with blood pressure meds, diabetes meds, immunosuppressants.
Key Interaction Rules
- Iron ↔ Calcium: Separate by 2-4 hours
- Iron ↔ Thyroid: Separate by 4+ hours
- Zinc ↔ Iron: Separate by 2 hours
- B-vitamins ↔ Sleep: Morning only, energizing
- Vitamin C + Iron: Take together (boosts absorption)
This chart is a reference, not a prescription. Most people need 3-5 supplements at most — not 20. Always consult with your healthcare provider.