While strategically timing your supplements isn’t something you should stress over, there are specific times of the day that may yield better results. For example, taking L-tryptophan or 5-HTP two hours before bedtime can aid in sleep. Additionally, some supplements need fat and other nutrients to be absorbed by the body, and thus are more effective when taken with food.
Though some debate exists over the best time to take supplements, this chart outlines the most widely accepted theories on supplement timing. While some scientists, for example, believe that amino acids should be taken on an empty stomach because they may compete with dietary proteins for absorption, our own Dr. Rodier hasn’t seen any evidence that amino acids are better absorbed when taken between meals.
So if you’re the technical type that prefers to go “by the book” and set a routine, we hope you make use of our “Best Time to Take Supplements” chart! Be sure to share with your family and friend circles!
|Supplement Category||Cell Nutritionals Products||Time of Day||To eat or not to eat?|
|Amino Acids||Acetyl L-Carnitine, Amino Enhancer, Glucosamine Sulfate, 5-HTP, Hyaluronic Acid, Immune Health, L-Arginine, L-Carnitine, L-Glutamine, L-Tryptophan||Any time, but take L-Tryptophan & 5-HTP 2 hours before bedtime to aid in sleep||No preference; Some scientists recommend taking in between meals|
|Beta Glucans||Beta Glucan||Early Morning||No; Take on an empty stomach at least one hour prior to eating|
|Apple Cider Vinegar,* Ashwagandha, Astxanthin, Beta Sitosterol, B12 Drops, Chlorophyll Concentrate, Cinnamon, Cranberry Concentrate, Digest-Aid, Echinacea, Eye Protection, Fiber Fit, Garlic & Cayenne, Grape Seed Extract, Green Coffee Bean Extract, Green Tea Extract, Ginger Root, Gingko Biloba, Immune Health, Milk Thistle, Multi-Veggies, Oil of Oregano, Olive Leaf Extract, Policosanol, Pomi-T, Resveratrol, Raspberry Ketones, Saw Palmetto, Turmeric||Late morning or mid-afternoon||No; Take 30 minutes before or 2 hours after a meal*Exception: Take Apple Cider Vinegar after a meal|
|Enzymes||Pancreatic Enzymes||Before each big meal||Take 15-30 minutes before a meal|
|Fatty Acids||Alpha Lipoic Acid, Conjugated Linoleic Acid, Fish Oil, High Lignan Flaxseed Oil, Krill Oil||Stagger intake with meals||Yes; Take with healthy fats and proteins|
|Hormones||DHEA, Melatonin||Any; Take at the same time each day||Melatonin works best when taken 9-11 hours before the midpoint of your sleep cycle. (Ex: If you sleep from 10pm-7am; take melatonin between 3:30-5:30pm)|
|Minerals||Calcium & Magnesium, Liquid Calcium, Chromium Picolinate, Iodine, Joint Complex, Colloidal Silver Plus, Magnesium Citrate, MSM, Potassium Gluconate, Chelated Zinc, Selenium||Stagger intake with meals. Take a dose with your dinner meal to promote sleep||Yes; Take with healthy fats and proteins*Our bodies can only absorb 500mg of calcium at a time; spread doses throughout the day|
|Phospholipids||Phosphatidylserine||Morning or early afternoon||Take 15-30 minutes before a meal|
|Probiotics||Probiotics AR, Probiotics 16||Upon rising in the morning or right before bed||No; Take 30 minutes before or 2 hours after a meal|
|Vitamins & Vitamin-Like Compounds||B-100 Plus, B Trio, Vitamin C with Bioflavonoids, Vitamin D3, Liquid D3, Vitamin E, Vitamin K2, Folic Acid, Co-Q10 (vitamin-like), Heart Plus, Liposomal Vitamin C, Menopause Formula, Multi-Vites, Sam’s Advanced Antioxidant, Ubiquinol||Stagger intake with meals. No more than 1,000 mg at one time||Yes; Take with healthy fats and proteins|