Most people take their supplements at a time that is convenient to them. However, some nutrients work best when taken at different times of day. Check out Dr. Sarah Brewer's guide to when it's best to take some of our most popular supplements.

First things first: find a routine

Although diet should always come first, your vitamin and mineral supplements are designed to be taken every day to supply a recommended daily amount as a nutritional safety net.

Why?

This helps to ensure that your metabolism keeps running smoothly, the correct level of enzymes, hormones and structural proteins are made and that worn-out cells are replaced on a daily basis.

Top tips

If you're struggling to maintain a supplement routine, try the following tips:

  • Put them in a place you will remember them e.g. bathroom cabinet, by your bed or next to your breakfast cereal (but out of the reach of any small children)
  • Set a reminder on your watch, phone or computer

When to take your supplements

Morning, noon or night


Best time to take supplements clock

Morning banner with cockerel

In the morning, take...

B Vitamins

Proven to support attention and mental performance. Vitamin B12 helps to reduce fatigue.

Co-enzyme Q10

Involved in the production of energy, often referred to as the 'biochemical spark plug.' Ideally taken with breakfast or lunch and avoid taking before you go to bed.

Iron

Contributes to normal formation of red blood cells and haemoglobin. Best taken in the morning after breakfast. Avoid taking with tea or coffee as the caffeine tannins can affect absorption.

Probiotics

Contain bacterial strains that are natural residents of the human digestive system, and support the protective intestinal microflora naturally found in the gut. Helps to take these in the morning when the bowel is more receptive.

Noon afternoon banner with cockerel

At noon, take...

Iodine

Provides support for normal cognitive function and maintenance of the skin. Iodine cannot be stored within the body and so a regular intake is needed. Best taken at midday.

In the afternoon, take...

Zinc

Contributes to the normal function of the immune system, fertility and reproductive systems. Take in the afternoon with food as it can cause nausea if taken on an empty stomach.

Night banner with cockerel

At night, take...

Calcium

Needed for the maintenance of normal bones and contributes to normal muscle function. Many suggest taking calcium in the evening because it is best used at night and contributes to normal muscle function.

Magnesium

Contributes to the maintenance of normal bone, teeth and muscle function, including the heart. Studies have shown that magnesium is a relaxant, so take this in the evening before you go to bed.

Morning banner with cockerel

At any time, take...

Vitamin C

Contributes to the reduction of tiredness and fatigue. Best taken in split doses.

Vitamin D

Helps with the maintenance of normal bones and teeth and best taken with a meal.

Fish oils

Contribute to the maintenance of normal brain function and help to maintain normal vision. Best taken with a meal to aid absorption.

Remember...

It's better to take your vitamins and supplements at any time of day than not at all!

Related Articles

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.

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