When to Take Supplements

Avoid food for at least 1 hour after waking and 2-3 hours before bed (Andrew Huberman). Keep the ...

Overall

Strong consensus for +19 35 sources: 24 positive, 11 partly

Timing

Strong consensus for 5 sources: 4 positive, 1 partly

Morning cold raises core body temperature and alertness through cortisol and catecholamines (Andr...

Overall

Strong consensus for +4 20 sources: 15 positive, 4 partly, 1 negative

Timing

Leaning for 3 sources: 3 partly

1-2 VO2 max sessions per week is enough; more is not better for most people. Keep ~80% of cardio ...

Overall

Strong consensus for 14 sources: 12 positive, 1 partly, 1 negative

Timing

Conflicting 8 sources: 6 positive, 2 negative

Any time of day works; taking it every day matters more (Layne Norton, on The Drive). Taking it a...

Overall

Strong consensus for 11 sources: 8 positive, 2 partly, 1 neutral

Timing

Not enough evidence 2 sources: 2 positive

Sessions should last at least 45 minutes to reach metabolic steady state (Peter Attia). Beginners...

Overall

Strong consensus for 10 sources: 8 positive, 2 partly

Timing

Not enough evidence No counted mention yet.

Smaller doses spread across the day absorb better. Carbonate in the morning (Peter Attia). An eve...

Overall

Strong consensus for 8 sources: 6 positive, 2 partly

Timing

Not enough evidence 1 source: 1 partly

One routine takes EVOO as a shot first thing in the morning, then adds it to meals through the da...

Overall

Strong consensus for 5 sources: 4 positive, 1 partly

Timing

Not enough evidence 1 source: 1 negative

Eat fermented foods with meals through the day. A 9-12 hour eating window promotes microbiome div...

Overall

Leaning for +14 30 sources: 15 positive, 14 partly, 1 negative

Timing

Not enough evidence No counted mention yet.

Once-weekly injection, at any time of day. Pair it with strength training and high protein (at le...

Overall

Leaning for +2 18 sources: 6 positive, 9 partly, 3 negative

Total daily protein matters more than timing for younger, trained people; timing matters more wit...

Overall

Leaning for +2 18 sources: 6 positive, 11 partly, 1 neutral

Timing

Not enough evidence 1 source: 1 positive

Take it with a meal that has fat for better absorption. Time of day doesn't matter; taking it dai...

Overall

Leaning for +1 17 sources: 7 positive, 10 partly

Timing

Not enough evidence No counted mention yet.

Spread it across 3-4 meals (Luc Van Loon, on FoundMyFitness), with a protein-rich first meal of 3...

Overall

Leaning for 16 sources: 5 positive, 11 partly

Timing

Strong consensus for 8 sources: 7 positive, 1 partly

Take liposomal glutathione on an empty stomach. NAC and the supporting supplements (alpha-lipoic ...

Overall

Leaning for 15 sources: 2 positive, 11 partly, 2 negative

Timing

Not enough evidence No counted mention yet.

Before bed for sleep; or with meals for metabolic support

Overall

Leaning for 15 sources: 4 positive, 11 partly

Timing

Leaning for 3 sources: 2 positive, 1 partly

Delay intake 90-120 minutes after waking, so the natural cortisol pulse clears leftover adenosine...

Overall

Leaning for 14 sources: 12 partly, 2 negative

Timing

Not enough evidence 1 source: 1 positive

Take it with a meal that has fat for better absorption. Morning or midday is preferred; some evid...

Overall

Leaning for 12 sources: 6 positive, 6 partly

Timing

Not enough evidence 2 sources: 2 positive

The 'timing hypothesis': start near menopause onset (broadly within ~10 years), and when perimeno...

Overall

Leaning for 12 sources: 4 positive, 8 partly

Timing

Mixed 3 sources: 2 partly, 1 negative

Take it with meals, often in a B-complex or with methylfolate for methylation. B12 and methylfola...

Overall

Leaning for 10 sources: 1 positive, 9 partly

With meals

Overall

Leaning for 10 sources: 6 positive, 4 partly

Between meals (tannins can inhibit iron absorption); avoid late in the day due to caffeine

Overall

Leaning for 9 sources: 3 positive, 5 partly, 1 negative

Timing

Not enough evidence 2 sources: 2 positive

With meals

Overall

Leaning for 9 sources: 4 positive, 4 partly, 1 negative

First thing in the morning with water (Andrew Huberman). During exercise, per the Galpin equation...

Overall

Leaning for 8 sources: 3 positive, 5 partly

Timing

Not enough evidence 2 sources: 2 positive

Take sleep supplements 30-60 minutes before bed. Delay caffeine 90-120 minutes after waking (Andr...

Overall

Leaning for 8 sources: 4 positive, 4 partly

Timing

Leaning for 8 sources: 3 positive, 5 partly

With meals; evening for cortisol management

Overall

Leaning for 7 sources: 1 positive, 5 partly, 1 negative

Timing

Not enough evidence 2 sources: 1 positive, 1 partly

Take it with meals to reduce nausea and help absorption. Keep it apart from high-dose iron or cal...

Overall

Leaning for 6 sources: 2 positive, 4 partly

Timing

Not enough evidence No counted mention yet.

30-60 minutes before bed, as in one routine that pairs it with DHEA (Bryan Johnson). It is also u...

Overall

Leaning for 6 sources: 2 positive, 4 partly

Timing

Not enough evidence No counted mention yet.

Before bed for sleep (Matthew Walker, on Huberman Lab). Glycine is taken in the morning in one lo...

Overall

Leaning for 6 sources: 3 positive, 3 partly

Timing

Not enough evidence 2 sources: 2 partly

Take garlic supplements with food to reduce stomach upset; one routine takes them with the mornin...

Overall

Leaning for 6 sources: 6 partly

Timing

Not enough evidence No counted mention yet.

Take it with other B vitamins (B12, B6) for methylation support, with or without food. A daily B-...

Overall

Leaning for 6 sources: 6 partly

Timing

Not enough evidence 2 sources: 1 positive, 1 partly

Evening, for cortisol and sleep (Andrew Huberman; Peter Attia), paired with apigenin to lower cor...

Overall

Leaning for 6 sources: 3 positive, 3 partly

Timing

Not enough evidence 2 sources: 2 partly

Morning or before cognitive tasks; with or without food

Overall

Leaning for 6 sources: 2 positive, 3 partly, 1 negative

Any time of day, with or without food. It is taken in a morning supplement stack (Bryan Johnson)....

Overall

Leaning for 5 sources: 1 positive, 3 partly, 1 neutral

Timing

Not enough evidence No counted mention yet.

Take it with a meal that has fat, because CoQ10 is fat-soluble. At higher doses, split it into mo...

Overall

Leaning for 5 sources: 2 positive, 2 partly, 1 negative

Timing

Not enough evidence No counted mention yet.

Cycled, not continuous. Indefinite use of unproven peptides is discouraged, and BPC-157's theoret...

Overall

Leaning for 5 sources: 3 positive, 1 partly, 1 negative

Timing

Not enough evidence 1 source: 1 positive

Put high-intensity work toward the end of a session, because high blood lactate inhibits fat oxid...

Overall

Leaning for 5 sources: 1 positive, 4 partly

Timing

Not enough evidence 1 source: 1 partly

With meals or before bed

Overall

Leaning for 5 sources: 1 positive, 4 partly

Take it with vitamin C to boost absorption; heme iron plus vitamin C is taken each morning in one...

Overall

Leaning for 4 sources: 1 positive, 3 partly

Timing

Not enough evidence No counted mention yet.

Take it with food for better absorption. It can go with other thyroid nutrients (iodine, zinc, vi...

Overall

Leaning for 3 sources: 1 positive, 2 partly

Timing

Not enough evidence 2 sources: 2 negative

Take it with food and fat to help absorption. It is taken in the morning with food in one daily s...

Overall

Leaning for 3 sources: 2 positive, 1 partly

Timing

Not enough evidence No counted mention yet.

Morning or early afternoon; avoid evening due to stimulating effects

Overall

Leaning for 3 sources: 2 positive, 1 partly

Timing

Not enough evidence No counted mention yet.

Morning dosing is most common. Pulsed dosing, cycling on and off rather than taking it every day,...

Overall

Mixed 11 sources: 2 positive, 4 partly, 5 negative

Timing

Not enough evidence No counted mention yet.

Morning; with or without food

Overall

Mixed 9 sources: 2 positive, 3 partly, 4 negative

Timing

Not enough evidence No counted mention yet.

Evening/before bed; based on individual testing

Overall

Mixed 9 sources: 6 partly, 3 negative

Timing

Not enough evidence No counted mention yet.

Most people take it in the morning with a meal or drink. Taking it every day matters more than th...

Overall

Conflicting 7 sources: 3 positive, 2 partly, 2 negative

Timing

Not enough evidence No counted mention yet.

Morning with food containing fat for absorption

Overall

Conflicting 6 sources: 2 positive, 2 partly, 2 negative

Timing

Not enough evidence 1 source: 1 partly

Usually taken with meals to reduce gut side effects; extended-release forms are usually taken onc...

Overall

Leaning against 5 sources: 1 partly, 2 neutral, 2 negative

Timing

Not enough evidence No counted mention yet.

Take it with a meal that has fat, as with vitamin D, in the morning or midday, alongside vitamin D3.

Overall

Not enough evidence 2 sources: 2 positive

Timing

Leaning for 6 sources: 3 positive, 2 partly, 1 negative

Intermittent dosing, usually once weekly, is the approach for longevity, unlike the daily high-do...

Overall

Not enough evidence 2 sources: 2 negative

Timing

Not enough evidence 1 source: 1 partly

Take it with food to avoid stomach upset. It is taken in the morning with a stack that is best ea...

Overall

Not enough evidence 2 sources: 2 positive

Timing

Not enough evidence No counted mention yet.

Take it with meals to reduce gut side effects and match its glucose-lowering effect. As a glucose...

Overall

Not enough evidence 2 sources: 2 partly

Timing

Not enough evidence 1 source: 1 partly

Take it with a meal that has fat, because astaxanthin is a fat-soluble carotenoid. Time of day do...

Overall

Not enough evidence 2 sources: 1 positive, 1 partly

Timing

Not enough evidence 1 source: 1 positive

30-60 minutes before bed for sleep; or with caffeine for calm focus during the day

Overall

Not enough evidence 2 sources: 1 positive, 1 partly

Timing

Not enough evidence 2 sources: 1 positive, 1 partly

No specific timing is given on tape. Sprouts go into a morning smoothie in one routine (Rhonda Pa...

Overall

Not enough evidence 1 source: 1 partly

Timing

Not enough evidence 2 sources: 2 positive

30-60 minutes before bed

Overall

Not enough evidence 1 source: 1 positive

Timing

Not enough evidence 1 source: 1 positive

With meals or in smoothies

Overall

Not enough evidence No counted mention yet.

Morning; cycle on/off monthly

Overall

Not enough evidence No counted mention yet.

Timing

Not enough evidence 1 source: 1 negative

Morning; with food

Overall

Not enough evidence No counted mention yet.

Morning or with meals

Overall

Not enough evidence No counted mention yet.