{"id":473855,"date":"2026-03-13T18:10:12","date_gmt":"2026-03-13T18:10:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/473855\/"},"modified":"2026-03-13T18:10:12","modified_gmt":"2026-03-13T18:10:12","slug":"the-best-time-to-take-your-supplements-according-to-experts","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/473855\/","title":{"rendered":"The Best Time to Take Your Supplements, According to Experts"},"content":{"rendered":"

Supplements<\/a> are like skincare<\/a>: used incorrectly, an expensive waste of time. Turns out there’s a science to getting the most out of your daily intake. We spoke to licensed medical professionals to find out the best time to take your supplements, from B vitamins before breakfast to magnesium glycinate at bedtime.<\/p>\n

In the morning, on an empty stomach<\/p>\n

\u201cThe first 30 minutes of the day set your metabolic baseline,\u201d says Dr. Jean-Marc Sobczyk, an integrative medicine and longevity physician at Hooke<\/a> London. \u201cForget the coffee, and opt for B-complex vitamins and iron instead.\u201d<\/p>\n

B vitamins<\/p>\n

B vitamins are \u201ccofactors\u201d in cellular energy production, which means they help boost your system into gear, making energy more readily available when you need it most. \u201cTake them with food, and they will compete with your scrambled eggs for absorption,\u201d says Sobczyk. \u201cSeparate them, and they get straight to work.\u201d<\/p>\n

\u201cIron\u2019s even more finicky,\u201d says Sobczyk. “There’s a 2017 Lancet Haematology<\/a> study that completely changed how I prescribe it. It turns out that taking iron on an empty stomach, and crucially, every other day, not daily, keeps something called hepcidin in check.\u201d Hepcidin acts a bit like a bouncer for your gut: if you take iron too frequently, hepcidin shoots up, arms crossed, blocking its absorption.<\/p>\n

Rhodiola rosea<\/p>\n

\u201cAround 200-400mg before 10 a.m. recalibrates your HPA (brain-adrenal glands) axis, essentially your body’s stress command centre,\u201d says Sobczyk, pointing to a study in the International Journal of Psychiatry in Clinical Practice<\/a>. As a reminder, this is a supplement that has been shown to modulate stress while boosting energy\u2014exactly the kind of thing we need more of first thing in the morning.<\/p>\n

At lunch, with food<\/p>\n

Some supplements are best taken with food as a way to aid your digestion of the pills.<\/p>\n

Fat-soluble vitamins A, D, E, and K<\/p>\n

\u201cThese are all completely useless without dietary fat,\u201d says Sobczyk. So load up on things like oily fish, avocados, and nuts when you take these. \u201cWithout lipids (fats) as a transport vehicle, you’re literally creating very expensive urine.\u201d<\/p>\n

\u201cIt\u2019s true that stomach acid destroys probiotics, but here’s the thing: a meal containing fat creates a pH buffer that dramatically improves bacterial survival,\u201d Sobczyk explains. In other words, the food you eat protects them.<\/p>\n

Mid-afternoon<\/p>\n

Coenzyme Q10<\/p>\n

Don\u2019t worry about pronouncing this one, you just need to know when to take it. \u201cCoQ10 is best absorbed alongside fat, and helps with cellular energy production,\u201d says Dr. Louise Rix, clinical lead at Unfabled<\/a>. Pop a pill alongside a health bar for an energy kick to see you through your work day. until home time.<\/p>\n

Evening<\/p>\n

If you’re one of those people who works in the evening, a few choice supplements can help your performance. \u201cIt\u2019s often better to focus on performance support rather than stimulation, as caffeine later in the day can interfere with sleep,\u201d says Rix. Translation: leave the Celcius at home.<\/p>\n","protected":false},"excerpt":{"rendered":"Supplements are like skincare: used incorrectly, an expensive waste of time. Turns out there’s a science to getting…\n","protected":false},"author":2,"featured_media":473856,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[9013,1991,102,6636,13399,56,54,55,7268,9011],"class_list":["post-473855","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-digital_syndication","tag-food","tag-health","tag-nutrition","tag-textbelowcentergridwidth","tag-uk","tag-united-kingdom","tag-unitedkingdom","tag-wellness","tag-working-out"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/473855","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=473855"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/473855\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/473856"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=473855"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=473855"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=473855"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}