When Is The Best Time to Take Supplements?

With so many supplements on the market and new formulations popping up all the time, it can feel overwhelming to figure out what’s right for you. But even once you’ve chosen the right product, one important question remains: when should you take it?

Timing can make a big difference, not only in how well your body absorbs a supplement, but also in how it makes you feel. Some are better taken with food, others on an empty stomach. A few don’t mix well together, while others work beautifully in combination. Taking a supplement at the wrong time might reduce its effectiveness or even cause side effects like nausea or disrupted sleep.

To help you get the most from your routine, here’s a simple guide to common supplements and the best times to take them.

B Vitamins

B vitamins help support energy production, brain function, detoxification and more. As they can be stimulating for some people, they’re best taken in the morning, ideally with breakfast. This timing supports natural energy rhythms and may help avoid any interference with sleep later on.

Vitamin C

A powerful antioxidant, vitamin C supports immune function and helps your body absorb iron. It can be taken with or without food. Try including a food source of vitamin C like kiwi or citrus if you’re taking iron too.

Multinutrients

A comprehensive multinutrient like Extracted’s Multee works well in the morning. While not essential to take first thing, multis often contain B vitamins and fat-soluble vitamins (A, D, E and K), so having them with a balanced breakfast that includes healthy fats can support absorption and energy throughout the day.

Extracted’s  Reeplay collagen supplement should also be taken in the morning, ideally with breakfast, as it contains vitamin C which can be mildly energising. Taking it in the morning also helps to set it up as part of your morning routine and supports building healthy habits. 

Whilst Extracted’s Optee also works as a morning supplement to reduce dry eyes for the day ahead - especially if you are someone who spends a lot of time on screens.

Fat Soluble Vitamins (A, D, E and K)

These vitamins require fat to be properly absorbed, so it’s best to take them with a meal that includes healthy fats such as avocado, extra virgin olive oil, or nuts. Vitamin D, the sunshine vitamin, pairs well with a nourishing breakfast as part of a healthy start to the day.

Omega 3s

Omega 3 fatty acids like those found in Extracted’s Vegan Omega 3 are essential for brain, heart, eye, and joint health. They’re best taken with a main meal to boost absorption and reduce any aftertaste.

Digestive Enzymes

These should be taken just before a meal (15–20 minutes prior) or with the first few bites of food, so they can support the digestive process as your body breaks down what you eat.

Calcium

If you’re supplementing calcium separately, take it with food as stomach acid helps break it down and improves absorption. However, calcium can interfere with the absorption of other minerals like iron, magnesium, and zinc, so it’s best taken at a different time from those nutrients.

Extracted’s Flexee joint supplement is another one to take with food to support better absorption of the key ingredients. Similarly Flowee is also best taken with food to improve assimilation and can be taken at any time of day to suit you and your habits.

Iron

Iron plays a crucial role in energy production, brain health, immunity, and oxygen transport through the bloodstream. It’s particularly important for women, with NICE estimating that around 8% of women in the UK are iron deficient. For best absorption, iron should be taken on an empty stomach and away from tea, coffee, and dairy. However, if it causes stomach upset, which is common, it’s fine to take it with a small amount of food, just not alongside calcium rich foods.

Probiotics

The best timing for probiotics depends on the specific strains in your supplement. Some experts recommend taking them first thing in the morning when stomach acid levels are lower to help the bacteria reach the gut intact. While others suggest taking them with food actually helps to buffer the bacteria from stomach acid. The most important thing is consistency and if in doubt, check with your healthcare provider or the brand for guidance.

Magnesium

Magnesium is often called “nature’s tranquiliser” thanks to its calming effect on the nervous system. It’s ideal to take in the evening, around an hour before bed, to support relaxation, ease tension, and promote better sleep. Extracted’s Magnesium Complex is a great addition to your evening routine.

Herbal Sleep Support

Blends like Extracted’s Sleepee , designed to promote calm and restful sleep, are best taken 30–60 minutes before bedtime. They can be part of a wind down routine that helps your body and mind shift into sleep mode.

Not every supplement has strict timing rules. Some can be taken symptomatically or whenever works best for your routine. For example, Extracted’s Calmee can be used as needed to support a calm nervous system such as during a stressful moment or before a challenging meeting.

The key is finding a routine that works for you and allows for consistency. For example with Extracted’s Optee - a revolutionary dry eye supplement - you may find taking it at the start of the day will help to support your eyes through the day ahead, especially if you spend a lot of the day looking at screens. 

If you’re taking prescription medications, or managing a health condition, always consult a doctor or pharmacist before starting or adjusting your supplements. Some supplements can interfere with medications, altering their efficacy, increasing side effects or creating new issues.