Multivitamin
Take in the morning with food to avoid stomach discomfort.
Food helps your body absorb fat-soluble vitamins like A, D, E, and K.
Vitamin C
Can be taken any time of day, with or without food.
Great for immunity and skin—consider splitting the dose for better absorption.
Vitamin D
Take in the AM with a meal that contains fat.
Fat helps your body fully absorb this sunshine vitamin, especially in winter.
Magnesium
Best in the evening before bed to relax muscles and support deeper sleep.
May also help reduce nighttime cramps or restlessness.
Fish Oil
Take with meals, preferably lunch or dinner.
Food reduces fishy burps and improves absorption of omega-3s.
Calcium
Absorbs best with dinner or your largest meal.
Taking it later in the day may support overnight bone repair.
Iron
Pair with vitamin C (like orange juice) for better absorption.
Avoid taking it with calcium, coffee, or tea—they block iron uptake.
Zinc
Take away from calcium-rich foods or supplements.
Zinc supports immune health but competes with calcium in the gut.
Probiotics
Best taken on an empty stomach, either first thing in the morning or 2–3 hours after eating.
This helps more bacteria survive stomach acid and reach your gut.
Fiber
Take before meals to slow digestion and help you feel full.
It supports gut health and helps regulate blood sugar levels.
Melatonin
Use 30 minutes before sleep to signal bedtime to your brain.
Best for adjusting to new sleep schedules or reducing jet lag.
Collagen
Take in the morning with coffee or tea—heat doesn’t harm it.
Supports skin elasticity, joint health, and hair strength.
Electrolytes
Drink post-workout or after sweating heavily.
Replenishes sodium, potassium, and other minerals to prevent fatigue.
Protein Powder
Best after exercise to fuel muscle recovery and growth.
If not working out, use as a mid-morning or afternoon snack.
Green Powder
Take in the AM on an empty stomach for better nutrient absorption.
Can help fill nutritional gaps, especially if your diet lacks greens.
Ashwagandha
Take in the evening with food to reduce cortisol and promote calm.
May help with stress, anxiety, and improving sleep over time.