When to Take Supplements

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

Overall

Strong consensus for 10 sources: 7 positive, 2 partly, 1 neutral

Timing

Not enough evidence 1 source: 1 positive

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

Overall

Strong consensus for 9 sources: 7 positive, 2 partly

Timing

Not enough evidence 1 source: 1 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 7 sources: 5 positive, 1 partly, 1 neutral

Timing

Leaning for 3 sources: 1 positive, 2 partly

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

Overall

Strong consensus for 4 sources: 3 positive, 1 partly

Timing

Not enough evidence 1 source: 1 partly

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

Overall

Strong consensus for 4 sources: 3 positive, 1 partly

Timing

Not enough evidence 1 source: 1 positive

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

Overall

Strong consensus for 4 sources: 3 positive, 1 partly

Timing

Leaning for 7 sources: 2 positive, 5 partly

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

Overall

Leaning for +15 31 sources: 11 positive, 20 partly

Timing

Strong consensus for 4 sources: 3 positive, 1 partly

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

Overall

Leaning for 16 sources: 6 positive, 9 partly, 1 neutral

Timing

Not enough evidence 1 source: 1 positive

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

Overall

Leaning for 16 sources: 10 positive, 5 partly, 1 negative

Timing

Not enough evidence 2 sources: 2 partly

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

Overall

Leaning for 15 sources: 1 positive, 14 partly

Timing

Not enough evidence No counted mention yet.

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

Overall

Leaning for 15 sources: 3 positive, 12 partly

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 15 sources: 5 positive, 8 partly, 2 negative

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

Overall

Leaning for 15 sources: 1 positive, 14 partly

Timing

Strong consensus for 8 sources: 6 positive, 2 partly

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

Overall

Leaning for 12 sources: 4 positive, 5 partly, 2 neutral, 1 negative

Timing

Not enough evidence 1 source: 1 positive

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

Overall

Leaning for 12 sources: 12 partly

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

Overall

Leaning for 11 sources: 11 partly

Timing

Not enough evidence 1 source: 1 partly

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

Overall

Leaning for 11 sources: 2 positive, 8 partly, 1 neutral

Timing

Mixed 3 sources: 2 partly, 1 negative

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

Overall

Leaning for 8 sources: 2 positive, 4 partly, 1 neutral, 1 negative

Timing

Not enough evidence No counted mention yet.

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

Overall

Leaning for 7 sources: 3 positive, 4 partly

Timing

Not enough evidence 2 sources: 2 positive

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

Overall

Leaning for 7 sources: 3 positive, 3 partly, 1 negative

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

Leaning for 6 sources: 2 positive, 4 partly

Timing

Not enough evidence 1 source: 1 partly

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 No counted mention yet.

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

Overall

Leaning for 6 sources: 1 positive, 5 partly

Timing

Not enough evidence 1 source: 1 partly

Before bed for sleep; or with meals for metabolic support

Overall

Leaning for 6 sources: 2 positive, 4 partly

Timing

Not enough evidence 2 sources: 1 positive, 1 partly

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

Overall

Leaning for 5 sources: 2 positive, 3 partly

Timing

Not enough evidence 1 source: 1 positive

Morning or before cognitive tasks; with or without food

Overall

Leaning for 5 sources: 1 positive, 4 partly

Morning with food containing fat for absorption

Overall

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

Timing

Not enough evidence 1 source: 1 positive

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

Overall

Leaning for 4 sources: 1 positive, 3 partly

Timing

Not enough evidence No counted mention yet.

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, 2 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 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 No counted mention yet.

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

Overall

Leaning for 3 sources: 2 positive, 1 partly

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

Leaning for 3 sources: 3 partly

Timing

Not enough evidence 1 source: 1 partly

Morning or early afternoon; avoid evening due to stimulating effects

Overall

Leaning for 3 sources: 1 positive, 2 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 10 sources: 2 positive, 4 partly, 4 negative

Timing

Not enough evidence No counted mention yet.

Morning; with or without food

Overall

Mixed 7 sources: 1 positive, 3 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 6 sources: 2 positive, 1 partly, 1 neutral, 2 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

Conflicting 3 sources: 1 positive, 1 partly, 1 negative

Timing

Not enough evidence 1 source: 1 partly

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

Overall

Not enough evidence 3 sources: 2 partly, 1 neutral

Timing

Not enough evidence No counted mention yet.

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

Overall

Not enough evidence 3 sources: 1 partly, 1 neutral, 1 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

Not enough evidence 1 source: 1 positive

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

Overall

Not enough evidence 2 sources: 2 positive

Timing

Not enough evidence No counted mention yet.

With meals

Overall

Not enough evidence 2 sources: 2 positive

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

Overall

Not enough evidence 2 sources: 2 positive

Timing

Not enough evidence No counted mention yet.

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 1 source: 1 partly

Evening/before bed; based on individual testing

Overall

Not enough evidence 2 sources: 1 partly, 1 neutral

Timing

Not enough evidence No counted mention yet.

With meals

Overall

Not enough evidence 2 sources: 2 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 No counted mention yet.

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

Overall

Not enough evidence 1 source: 1 partly

Timing

Not enough evidence No counted mention yet.

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

Overall

Not enough evidence 1 source: 1 positive

Timing

Not enough evidence No counted mention yet.

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

Overall

Not enough evidence 1 source: 1 positive

Timing

Not enough evidence No counted mention yet.

30-60 minutes before bed

Overall

Not enough evidence 1 source: 1 partly

Timing

Not enough evidence 1 source: 1 positive

Morning; cycle on/off monthly

Overall

Not enough evidence 1 source: 1 positive

Timing

Not enough evidence 1 source: 1 negative

With meals; evening for cortisol management

Overall

Not enough evidence 1 source: 1 partly

Timing

Not enough evidence 1 source: 1 positive

With meals or in smoothies

Overall

Not enough evidence No counted mention yet.

Morning; with food

Overall

Not enough evidence No counted mention yet.

With meals or before bed

Overall

Not enough evidence No counted mention yet.

Morning or with meals

Overall

Not enough evidence No counted mention yet.