Many individuals routinely reach for dietary supplements as soon as they wake up. They often pair them with coffee and skip breakfast for convenience. However, registered dietitians emphasize that this habit can reduce effectiveness or cause unwanted side effects for certain supplements. Timing plays a key role in how well the body absorbs and utilizes these nutrients.
Lisa Moskovitz, a registered dietitian and director of NY Nutrition Group, explains the importance of timing. “Just like with medications, the timing of taking dietary supplements can affect whether you get the maximum benefit from them.” She notes that some supplements perform better in the morning while others work more effectively in the evening. Her colleague Scott Keatley, co-owner of Keatley Medical Nutrition Therapy, adds that morning intake with coffee on an empty stomach is common but not always optimal.
Dr. Sonya Angelone, another registered dietitian, points out that certain supplements can irritate the stomach when taken without food. This may lead to nausea or discomfort. Dietitian Jessica Cording, author of The Little Book of Game-Changers, always recommends consulting a doctor or pharmacist before starting any new supplement. Experts generally advise avoiding three specific ones first thing in the morning.
Iron stands out as one supplement to avoid early in the day. Although the body absorbs it best on an empty stomach, it frequently causes nausea and stomach cramps. Dr. Angelone suggests taking it between meals with a light snack instead. She also recommends pairing it with fruit or orange juice to boost absorption while minimizing discomfort.
Coffee and tea can interfere with iron uptake due to compounds that block it. Keatley warns against combining iron with calcium-rich foods or supplements, as calcium significantly reduces absorption. He stresses that feeling sick from iron on an empty stomach means the body might absorb very little. A small snack helps strike a better balance.
Magnesium is another supplement better saved for later. Certain forms, like magnesium bisglycinate, promote relaxation and support better sleep. Moskovitz explains that this can make some people feel drowsy if taken in the morning. Cording agrees and recommends evening intake for its calming effect on the nervous system.
Magnesium can also have a laxative effect in some individuals. Taking it at night reduces the risk of unexpected bathroom needs during the day. Keatley notes that evening timing often works well for most people. He adds that personal reactions vary, so adjustments may be needed if digestive issues arise.
Fat-soluble vitamins, including A, D, E, and K, require dietary fats for proper absorption. Keatley highlights that without fats, much of the dose goes unused. Morning routines limited to black coffee provide no fats, leading to poor utilization. Moskovitz advises taking these with a full meal.
Dr. Angelone often suggests pairing fat-soluble vitamins with the largest meal of the day. This ensures enough fats are present for stable absorption. Lunch or dinner typically fits better into daily habits than breakfast for many people. Keatley concludes that the best time prioritizes both absorption and long-term consistency.
Iron is an essential mineral that helps transport oxygen in the blood through red blood cells. Deficiency can lead to fatigue and anemia, affecting millions worldwide. The body does not produce iron naturally, so diet or supplements often fill the gap. Common sources include red meat, spinach, and fortified cereals.
Magnesium supports over 300 biochemical reactions in the body. It aids muscle and nerve function, blood sugar control, and bone health. Many people fall short of recommended intake through food alone. Nuts, seeds, whole grains, and leafy greens provide natural sources.
Fat-soluble vitamins play distinct roles. Vitamin A supports vision and immune function. Vitamin D helps calcium absorption for strong bones and influences mood. Vitamin E acts as an antioxidant protecting cells. Vitamin K is crucial for blood clotting and bone metabolism. Excess intake of these can build up in the body unlike water-soluble vitamins.
Experts agree that individual needs vary based on diet, health conditions, and lifestyle. Blood tests can reveal deficiencies before starting supplements. Consistency matters more than perfect timing in many cases. Always prioritize food sources when possible for balanced nutrition.
What supplements do you take and when do you take them? Share your experiences in the comments.
