As a nutritionist, two of the top questions I am asked are “What time of day should I take my supplements?” and “Is it better to take my supplements with or without food?”.
The short answer: it depends on which type of supplement you are taking.
Generally, I believe if a nutrient comes from food, like most vitamins and minerals, then it should be taken with food. This is because most vitamins and minerals are best absorbed and used in combination with other vitamins and minerals. In nature, food rarely contains only one nutrient, so it makes sense to consume them together.
Supplement-Specific Recommendations
Let's explore the most popular dietary supplements and how you should take them.
Multivitamins
The main purpose of a multivitamin is really as an insurance policy against the possible nutrient deficiencies of poor diets.[i] Did you know Health Canada has found that up to 35% of Canadian adults have nutrient levels below the estimated average requirements? This includes deficiencies in vitamins A, B6, B12, folate, C, D, and the minerals calcium, magnesium, and zinc. [ii]
Best Time to Take: With Breakfast.
By taking a multivitamin with breakfast, you are giving your body the RDA (recommended daily allowance) of each of the vitamins your body will need.
Vitamin B
There are 8 different B vitamins, often found in combination as a B complex supplement. One of the main benefits of B vitamins are that they “help to maintain the body’s ability to metabolize nutrients (and) help in energy metabolism within the body”.[iii] This is why B vitamins are considered naturally energizing.
Best Time to Take: With Breakfast.
Since B Vitamins work towards breaking down fats, carbohydrates and proteins, it is a good idea to take them in the morning with breakfast.
Vitamin C
Vitamin C is a water-soluble vitamin, which means unlike fat-soluble vitamins (vitamins A, D, E & K), it is not stored in our bodies, but instead we excrete what is not used through our kidneys. For that reason, it is ideal to consume water-soluble vitamins in smaller, more frequent doses.[iv] For many people, this is easiest to remember by taking with meals or once when you wake up and again when you go to bed.
Best Time to Take: Any time of day.
The best time of day to take Vitamin C can vary by your health goal. Here are a couple tips to consider:
- If you are taking it as an everyday antioxidant, take it with your breakfast
- If you are trying to help your immune system after being exposed to a cold or flu, it is best to take it more than once throughout the day in order to absorb a more therapeutic dosage.[v]
Vitamin D
Best Time to Take: Any time of day.
Vitamin D can be taken any time of day with or without food. If you are taking it for bone health, taking with calcium and magnesium is ideal. Many people find taking the 3 supplements together in the evening easier to remember.
Calcium
Best Time to Take: Any time of day, a few hours before or after other medications and iron supplements.
Calcium can be taken at any time of day. However, according to Health Canada, it should be taken a few hours before or after taking other medications[vi] This is because calcium may hinder absorption of certain medications. Calcium can also decrease iron absorption from most supplements as well as vegetable food sources. Therefore, it is best to take iron supplements two hours apart from calcium to maximize iron absorption. [vii]
Expert Tip: Many people find taking calcium with magnesium and vitamin D in the evening easiest to remember.
Magnesium
Best Time to Take: Any time of day.
Magnesium is a mineral supplement that can be consumed at any time of day. However, if you have difficulty sleeping and relaxing their muscles, taking magnesium before bed with melatonin may be a better option.
Omega-3s
Best Time to Take: Any time of day.
The ideal time to take Omega-3s is whenever you're more likely to remember to take them. Omega-3 will be absorbed whether you take it with or without food. However, many people find taking fish oils with food helps to avoid the dreaded burp back. If this is concern for you, there are also 'no-fishy aftertaste' formats available which include natural lemon flavour.
Melatonin
Best Time To Take: Before bed.
Melatonin should only be taken before you would like to fall asleep. It is important to note that if you are going to bed late, but need to wake up within 5 hours, do not take melatonin. This is because you need to allow yourself time to complete a full night's sleep. According to Health Canada, driving a car or operating heavy machinery should not be attempted within 5 hours of taking melatonin[viii].
Probiotics
Best Time To Take: Any time of day, but 2 - 3 hours before or after antibiotics.
Probiotics may be best taken with or without food, depending on the formula you're taking. Probiotics are living organisms and our own stomach acid can reduce the amount of certain probiotic strains before they arrive in our intestines, reducing their effectiveness.
Depending on the format (capsules, powder, gummies) the directions will state if you should take them with food or not. If you are taking antibiotics, ensure you take your probiotics at least 2-3 hours away from the antibiotics[ix], as probiotics can be destroyed by antibiotics.
Supplement Reference Table
| Supplement | Best Time to Take | With or Without Food | Notes |
| Multivitamins | Morning | With food | |
| B Vitamins | Morning | With food | |
| Vitamin C | Any time | With or without food | Take smaller doses throughout the day for immune support. |
| Vitamin D | Any time | With or without food | Take with calcium and magnesium for bone health benefits. |
| Calcium | Any time | With or without food |
Take a few hours before or after other medications. Avoid taking with iron supplements. |
| Magnesium | Any time | With or without food |
Can be taken before bed for muscle relaxation. |
| Omega-3 | Any time | With or without food |
While not necessary to take with food, it can prevent fishy aftertaste and burp back. |
| Melatonin | Before you fall asleep | With or without food |
Do not take unless you plan to sleep more than 5 hours. |
| Probiotics | Any time | Varies by format |
Take 2 - 3 hours before or after antibiotics. Check the label for specific instructions. |
Key Takeaways
For most daily foundational supplements, the most important thing is consistency. As long as you remember to take them, you will receive some benefit. If the time of day truly makes a difference, it will be displayed on the label. For example, if you were to take melatonin in the morning, it would likely make you sleepy during the day. Therefore, to be used as a sleep aid, melatonin directions state “to take at or before bedtime[x].
Overall, it is best to follow the directions on the label for whichever natural health product you are taking. When in doubt, talk to your pharmacist about creating a timetable of your individualized medications and supplements.
References
[i] Harvard T.H. Chan School of Public Health. “Nutrition Insurance Policy: A Daily Multivitamin. The Nutrition Source. Retrieved on Jan 23, 2018 from: https://www.hsph.harvard.edu/nutritionsource/multivitamin/
[ii] Health Canada. (2012). “Do Canadian Adults Meet Their Nutrient Requirements through Food Intake Alone?. Retrieved on Jan 23, 2018 from: https://www.canada.ca/en/health-canada/services/food-nutrition/food-nutrition-surveillance/health-nutrition-surveys/canadian-community-health-survey-cchs/canadian-adults-meet-their-nutrient-requirements-through-food-intake-alone-health-canada-2012.html#a33
[iii] Health Canada. (2018). Multivitamin Mineral Monograph. Accessed Jan 28, 2019 at: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=multi_vitmin_suppl&lang=eng5Health Canada. Product Information Number 80069433.
[iv] Health Link BC. Vitamins: Their Functions and Sources. Accessed Feb 5, 2019 at: https://www.healthlinkbc.ca/health-topics/ta3868
[v] Carr, AC & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients. Nov 3;9(11). Pii:E1211.
[vi] Health Canada. Calcium Monograph. Accessed Feb 4, 2019 at: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=57&lang=eng
[vii] Linus Pauling Institute Micronutrient Information Centre. Calcium. Accessed Feb 4, 2019 at: https://lpi.oregonstate.edu/mic/minerals/calcium
[viii] Health Canada. Melatonin Monograph. Accessed Feb 5, 2019 at: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=melatonin.oral&lang=eng
[ix] Health Canada. Probiotics Monograph. Accessed Feb 5, 2019 at: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=probio&lang=eng
[x] Health Canada. Melatonin Monograph. Accessed Feb 6, 2019 at: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=melatonin.oral&lang=eng
