When to Take Your Supplements: A Comprehensive Guide

When to Take Your Supplements

Supplements can play a beneficial role in supporting various aspects of our health, but timing is key to maximize their effectiveness. In this guide, we'll explore the best times to take a range of popular supplements, from collagen and iron to turmeric and cranberry.

Collagen Supplements

Collagen supplements are most effective when taken on an empty stomach, typically in the morning before breakfast or at least 30 minutes before meals. This allows for better absorption and utilization by the body.

Iron Supplements

Iron supplements are best taken on an empty stomach to enhance absorption. However, some people may experience stomach upset, so it's recommended to take them with vitamin C-rich foods or supplements to improve absorption and minimize side effects.

Biotin Supplements

Biotin supplements can be taken at any time of the day, as there is no specific optimal timing. However, taking them with meals may help enhance absorption and reduce the risk of digestive upset.

Calcium Supplements

Calcium supplements are best taken with food to enhance absorption. Splitting the dosage throughout the day can also improve absorption and minimize the risk of side effects such as constipation.

Digestive Enzyme Supplements

Digestive enzyme supplements are typically taken with meals to aid in digestion and nutrient absorption. However, some people may benefit from taking them between meals to support overall digestive health.

Ashwagandha Ginseng Supplements

Ashwagandha and ginseng supplements are often taken in the morning or early afternoon to promote energy, focus, and stress relief. However, it's essential to consider individual tolerance and preferences when determining the best time for intake.

Garcinia Green Coffee Supplements

Garcinia cambogia and green coffee supplements are commonly taken before meals to help suppress appetite and support weight loss. Taking them 30 minutes to an hour before meals may help maximize their effects.

Turmeric Black Pepper Supplements

Turmeric supplements are typically taken with meals to enhance absorption, especially when paired with black pepper or piperine. Splitting the dosage throughout the day can also help maintain consistent blood levels of curcumin, the active compound in turmeric.

Cranberry Supplements

Cranberry supplements are often taken with meals to support urinary tract health. However, they can be taken at any time of the day based on personal preference and convenience.


Taking dietary supplements at the right time can help them work better and keep you healthier. Remember to talk to your doctor before starting any new supplements, especially if you have health issues or take other medications. And always follow the instructions on the bottle to stay safe and get the most out of your supplements.