Timing Guides
Morning or evening? With food or empty stomach? Expert timing recommendations for 52 supplements, sourced from 1000+ hours of research content.
Take sleep supplements 30-60 minutes before bed. Delay caffeine 90-120 minutes after waking (Hube...
Take with a fat-containing meal to improve absorption. No specific time-of-day requirement. Consi...
Timing is flexible. Post-workout may be slightly preferred to avoid GI distress when combined wit...
Sessions should be minimum 45 minutes to reach metabolic steady state (Attia). Beginners start at...
Consume fermented foods with meals throughout the day. Time-restricted eating windows (9-12 hours...
Take with meals to reduce nausea and improve absorption. Avoid taking at the same time as high-do...
Smaller, frequent doses throughout the day for better absorption. Carbonate in the morning (Attia...
Avoid food for at least 1 hour after waking and 2-3 hours before bed (Huberman). Place the feedin...
Before bed for sleep benefits — glycine helps lower core body temperature to facilitate sleep ons...
Take with vitamin C to enhance absorption (Johnson pairs heme iron + vitamin C in morning routine...
Morning cold exposure can increase core body temperature and boost alertness via cortisol and cat...
Take with a fat-containing meal for better absorption. Morning or midday preferred — some evidenc...
Evening for cortisol management and sleep support (Huberman, Attia). Johnson takes it in the morn...
Take with a fat-containing meal to improve absorption, as astaxanthin is a fat-soluble carotenoid...
Take with a meal containing fat to maximize absorption, as CoQ10 is fat-soluble. Can be split int...
Morning with meals is most common. Johnson takes it in his morning drink. Patrick adds it to her ...
Take with meals. Often taken as part of a B-complex or alongside methylfolate for optimal methyla...
Delay intake 90-120 minutes after waking to allow natural cortisol pulse to clear residual adenos...
Johnson takes curcumin in the morning with food as part of his Blueprint stack. Taking with food ...
First thing in the morning with water for hydration (Huberman). During exercise per the Galpin eq...
Take garlic supplements with food to reduce GI discomfort (Johnson takes his pills with his morni...
Take with food to avoid stomach upset. Johnson takes NAC in the morning as part of his Blueprint ...
Take with meals to reduce GI side effects and align with its glucose-lowering mechanism. When use...
Take liposomal glutathione on an empty stomach for best absorption. NAC and supporting supplement...
Can be taken any time of day with or without food. Johnson takes it in the morning with his suppl...
Take with a fat-containing meal for absorption, same as vitamin D. Morning or midday preferred. T...
With food for better absorption. Can be taken with other thyroid-support nutrients (iodine, zinc,...
Morning; with or without food
Take with other B vitamins (B12, B6) for synergistic methylation support. Can be taken with or wi...
Before bed (30-60 minutes). Johnson takes it before bed alongside DHEA. Hyman recommends it for c...
Johnson takes EVOO first thing in the morning as a shot, then adds it to meals throughout the day...
Once-weekly injection. No specific time-of-day requirement. Must be combined with strength traini...
Intermittent dosing (typically once weekly) is the approach discussed for longevity use, as oppos...
No specific timing recommendations emerged from the expert discussions. Patrick includes sulforap...
Typically taken with meals to reduce GI side effects. Extended-release formulations are usually t...
Morning or before cognitive tasks; with or without food
Evening/before bed (Johnson); based on individual testing
With meals; evening for cortisol management
Morning dosing is most common. Sinclair emphasizes pulsatile dosing — cycling on and off rather t...
30-60 minutes before bed for sleep; or with caffeine for calm focus during the day
30-60 minutes before bed
With meals or before bed
Morning with food containing fat for absorption
With meals
Between meals (tannins can inhibit iron absorption); avoid late in the day due to caffeine
Before bed for sleep; or with meals for metabolic support
Morning or early afternoon; avoid evening due to stimulating effects
Morning or with meals
Morning; cycle on/off monthly
Morning; with food
With meals or in smoothies
With meals