Supplement Schedule
When you take a supplement matters almost as much as what you take. You don’t need all of these: find the ones you take and see when they work best.
Your day at a glance · 42 supplements
Morning — Empty Stomach
30 minutes before breakfast. Best for amino acids, certain herbs, and compounds that compete with food for absorption.
Probiotics
Daily
Gastric acid is lowest upon waking. Taking before food gives bacteria transit through a less acidic stomach.
- Take with
- Small amount of water
- Avoid with
- Hot beverages (kills bacteria), antibiotics
- How often
- Daily
NAC
Daily
Only 6-10% bioavailability — food (especially protein) further reduces absorption due to competition with dietary cysteine.
- Take with
- Vitamin C (synergistic for glutathione recycling)
- Avoid with
- Protein meals, activated charcoal
- How often
- Daily
L-Glutamine
Daily (5-10g)
Competes with other amino acids for absorption. Fasted state allows direct uptake by intestinal lining.
- Take with
- Water only
- Avoid with
- Large protein meals
- How often
- Daily (5-10g)
Sulforaphane
Daily
Activates Nrf2 antioxidant pathway. Nrf2 target gene expression has circadian gating — peaks during the morning active phase.
- Take with
- Mustard seed powder (myrosinase source)
- Avoid with
- No major conflicts
- How often
- Daily
Alpha-Lipoic Acid
Daily
Food reduces bioavailability by ~30%. Both water and fat soluble, so no fat needed. Mildly energizing.
- Take with
- Acetyl-L-Carnitine (the "Ames combo" for mitochondria), Biotin
- Avoid with
- Food, thyroid medication (4hr gap)
- How often
- Daily
Berberine
Daily before meals; some cycle 8 weeks on/2 off
Activates AMPK and blunts postprandial glucose spikes. Best 15-30 min before a carb-containing meal.
- Take with
- Milk thistle or piperine (may improve bioavailability)
- Avoid with
- Statins, blood thinners, CYP3A4 medications
- How often
- Daily before meals; some cycle 8 weeks on/2 off
Morning — With Breakfast
Take with a fat-containing meal. Fat-soluble vitamins need micelles for absorption. This is also the time for stimulating adaptogens.
Vitamin D
Daily
32% higher absorption with a fat-containing meal. May suppress melatonin — avoid evening dosing.
- Take with
- Vitamin K2, Magnesium (cofactor for D metabolism), fat source
- Avoid with
- Mega-dose calcium, evening dosing
- How often
- Daily
Vitamin K2
Daily
Fat-soluble. Directs calcium to bones and away from arteries. MK-7 has a 72hr half-life; MK-4 is much shorter.
- Take with
- Vitamin D, fat source, Vitamin A
- Avoid with
- Warfarin/blood thinners
- How often
- Daily
CoQ10
Daily
Absorption increases 3x with fat. Energizing — supports mitochondrial ATP production.
- Take with
- Fat source, PQQ (synergistic for mitochondria), Shilajit
- Avoid with
- Bedtime (may disrupt sleep)
- How often
- Daily
PQQ
Daily
Promotes mitochondrial biogenesis via PGC-1alpha. Energizing — morning aligns with daytime energy needs.
- Take with
- CoQ10 (PQQ makes new mitochondria, CoQ10 fuels them), fat source
- Avoid with
- Bedtime
- How often
- Daily
B-Vitamins
Daily
Energizing — participate in energy metabolism. B6 and B12 may disrupt sleep if taken in evening.
- Take with
- Food (reduces nausea from B3)
- Avoid with
- Bedtime
- How often
- Daily
Astaxanthin
Daily
Highly lipophilic — 2.4-3x better absorption with a fat-containing meal. Accumulates over weeks.
- Take with
- Omega-3 fish oil, other fat-soluble vitamins
- Avoid with
- Fat-blocking agents
- How often
- Daily
Rhodiola
Daily; some cycle 5 on/2 off
Stimulating — increases dopamine and norepinephrine by inhibiting COMT and MAO. Improves fatigue and stress.
- Take with
- Other morning adaptogens (ginseng, cordyceps)
- Avoid with
- Evening (insomnia), SSRIs
- How often
- Daily; some cycle 5 on/2 off
Cordyceps
Daily
Enhances oxygen utilization and ATP production. Performance-enhancing and energizing.
- Take with
- CoQ10, PQQ (mitochondrial support)
- Avoid with
- Bedtime, immunosuppressants
- How often
- Daily
Creatine
Daily (3-5g)
Timing isn't critical — accumulates over weeks. Carbs and protein improve uptake via insulin.
- Take with
- Carbohydrates/protein (60% better loading)
- Avoid with
- No major conflicts
- How often
- Daily (3-5g)
NMN / NAD+
Daily
NAD+ biosynthesis enzyme NAMPT is clock-controlled, peaking during the active phase. Morning maximizes conversion.
- Take with
- Resveratrol (SIRT1 activator needs NAD+ substrate), TMG
- Avoid with
- Bedtime (mildly energizing)
- How often
- Daily
Iodine
Daily
Supports thyroid hormone synthesis. TSH peaks at night, T3/T4 peak in morning — provides substrate when production ramps up.
- Take with
- Selenium (cofactor for T4→T3 conversion)
- Avoid with
- High doses with Hashimoto's (without supervision)
- How often
- Daily
Selenium
Daily (max 400mcg)
Essential for glutathione peroxidase and thyroid deiodinases. Pairs with iodine for thyroid support.
- Take with
- Iodine, Vitamin E
- Avoid with
- High-dose Vitamin C (with inorganic selenium only)
- How often
- Daily (max 400mcg)
Boron
Daily
Supports calcium/magnesium/vitamin D metabolism. May reduce SHBG, increasing free testosterone — morning aligns with peak T production.
- Take with
- Calcium, magnesium, vitamin D
- Avoid with
- No major conflicts at 3-6mg
- How often
- Daily
Shilajit
Daily
Contains fulvic acid that enhances CoQ10 levels. Mildly energizing. Fulvic acid may improve absorption of other supplements.
- Take with
- CoQ10 (synergistic)
- Avoid with
- Evening (stimulating for some)
- How often
- Daily
Bacopa
Daily for 8-12+ weeks
Fat-soluble bacosides need dietary fat. Cognitive benefits take 8-12 weeks. Morning aligns with cognitive demand.
- Take with
- Fat source, Lion's Mane (complementary nootropics)
- Avoid with
- Anticholinergic meds, thyroid meds
- How often
- Daily for 8-12+ weeks
Vitamin C
Daily, split doses
Absorption saturates above 200mg per dose. Split dosing (morning + midday) maintains higher plasma levels than one large dose.
- Take with
- Iron (if supplementing — 2-3x absorption boost), Collagen
- Avoid with
- High-dose cyanocobalamin B12 (use methylcobalamin instead)
- How often
- Daily, split doses
Midday — With Lunch
Best for minerals that compete with your morning stack. Separating minerals by 4+ hours prevents absorption competition.
Iron
Every other day may be superior to daily
Must separate from calcium, zinc, and magnesium by 2-4 hours. Alternate-day dosing may be better — hepcidin rises after ingestion and suppresses absorption for ~24 hours.
- Take with
- Vitamin C (50-100mg), light food if GI-sensitive
- Avoid with
- Calcium, zinc, magnesium, coffee, tea, turmeric, dairy, antacids
- How often
- Every other day may be superior to daily
Zinc
Daily; >30mg/day needs copper co-supplementation
Separate from iron and calcium. Zinc picolinate and bisglycinate have superior absorption. Nausea common on empty stomach.
- Take with
- Protein-containing meal, Vitamin B6
- Avoid with
- Iron, calcium, phytates, high-dose copper
- How often
- Daily; >30mg/day needs copper co-supplementation
Chromium
Daily with meals
Enhances insulin signaling — potentiates insulin receptor activity. Best with a carb-containing meal.
- Take with
- Carbohydrate-containing meal, Vitamin C
- Avoid with
- Antacids, iron (at very high doses)
- How often
- Daily with meals
Quercetin
Daily
Bioavailability improves with fat and is enhanced by vitamin C. Anti-inflammatory and antihistamine. Timing is flexible.
- Take with
- Fat source, Vitamin C, Bromelain (improves absorption)
- Avoid with
- Cyclosporine, certain antibiotics (fluoroquinolones)
- How often
- Daily
Resveratrol
Daily
Low bioavailability (~1%). Piperine can improve absorption. Activates SIRT1 (which needs NAD+ substrate).
- Take with
- NMN/NAD+ precursors, Piperine, Quercetin, fat source
- Avoid with
- High-dose aspirin, CYP3A4 medications
- How often
- Daily
Vitamin C (2nd dose)
Daily
Split dosing maintains higher plasma levels due to saturable intestinal absorption (SVCT1 transporters).
- Take with
- Iron (if supplementing at this time)
- Avoid with
- See morning notes
- How often
- Daily
Evening — With Dinner
Take with a fat-containing meal. Best for calming adaptogens, anti-inflammatories, and compounds that support overnight repair.
Omega-3 (Fish Oil)
Daily
Fat-soluble — significantly higher absorption with a high-fat meal. Evening aligns with anti-inflammatory overnight repair. May improve sleep quality.
- Take with
- Fat source, Vitamin E (prevents oxidation), Curcumin, Astaxanthin
- Avoid with
- Blood thinners at very high doses (>3g/day)
- How often
- Daily
Turmeric / Curcumin
Daily
Lipophilic — needs fat. Piperine increases bioavailability by 2000%. Anti-inflammatory effects work during overnight repair phase.
- Take with
- Fat source, Piperine/black pepper, Boswellia, Omega-3
- Avoid with
- Iron supplements (chelates iron), blood thinners
- How often
- Daily
Ashwagandha
Daily; some cycle 6-8 weeks on/2 off
Reduces cortisol by ~30%. GABA-mimetic and calming. Evening aligns with the need to lower cortisol for healthy sleep onset.
- Take with
- Fat-containing food, Magnesium
- Avoid with
- Thyroid medications (may increase thyroid hormones), immunosuppressants
- How often
- Daily; some cycle 6-8 weeks on/2 off
Magnesium
Daily (most adults are deficient)
Calming — blocks NMDA receptors, enhances GABA. Supports sleep onset and muscle recovery. Glycinate form best for sleep.
- Take with
- Vitamin D, Vitamin B6 (enhances intracellular transport)
- Avoid with
- Iron, antibiotics (separate by 2hr)
- How often
- Daily (most adults are deficient)
Taurine
Daily (1-3g)
Inhibitory — modulates GABA-A and glycine receptors. Calming. Cardioprotective during overnight cardiovascular function.
- Take with
- Magnesium, Glycine
- Avoid with
- Morning if optimizing alertness
- How often
- Daily (1-3g)
Collagen
Daily (10-15g)
Collagen synthesis peaks during sleep when growth hormone is highest. Evening provides amino acid building blocks for overnight repair.
- Take with
- Vitamin C (essential cofactor for collagen hydroxylation)
- Avoid with
- No major conflicts
- How often
- Daily (10-15g)
Reishi
Daily (dual-extract preferred)
Calming and mildly sedating. Triterpenes modulate GABA pathways. Traditional "spirit-calming" evening mushroom.
- Take with
- Ashwagandha, hot water (improves triterpene solubility)
- Avoid with
- Immunosuppressants, blood thinners
- How often
- Daily (dual-extract preferred)
Milk Thistle
Daily
Supports liver detox. Many CYP450 enzymes peak in evening/night. Evening provides substrate during peak hepatic activity.
- Take with
- Fat source (lipophilic), phosphatidylcholine-bound form preferred
- Avoid with
- CYP2C9/CYP3A4 medications (modest inhibition)
- How often
- Daily
Holy Basil
Daily
Adaptogen with anxiolytic and cortisol-lowering properties. Reduced stress and anxiety by 39% in studies.
- Take with
- Ashwagandha, Magnesium
- Avoid with
- Blood thinners, diabetic medications (additive)
- How often
- Daily
Bedtime
30-60 minutes before sleep. Calming amino acids, sleep-support compounds, and overnight repair substrates.
Glycine
Nightly (3g)
Lowers core body temperature via NMDA receptors in the SCN, triggering sleep onset. Improved sleep quality without morning grogginess.
- Take with
- Magnesium glycinate, L-Theanine
- Avoid with
- No major conflicts
- How often
- Nightly (3g)
L-Theanine
Nightly or as needed (200mg)
Increases alpha brain waves within 30-40 minutes. Boosts GABA, serotonin, and dopamine. "Alert relaxation" — calming without sedation.
- Take with
- Magnesium, Glycine. During the day: pairs with caffeine to smooth jitteriness.
- Avoid with
- No major conflicts. Very safe.
- How often
- Nightly or as needed (200mg)
Melatonin
Short-term or intermittent; consider cycling 5 on/2 off
Chronobiotic — shifts circadian phase. Lower doses (0.3-0.5mg) are often more effective than high doses (5-10mg) which cause morning grogginess.
- Take with
- Magnesium (cofactor for AANAT, rate-limiting melatonin enzyme), complete darkness
- Avoid with
- Bright light/screens, alcohol, long-term high doses
- How often
- Short-term or intermittent; consider cycling 5 on/2 off
5-HTP
Intermittent or short-term preferred
Immediate precursor to serotonin, which converts to melatonin at night. Supports the natural serotonin→melatonin pathway.
- Take with
- Vitamin B6 (P5P form — cofactor for the converting enzyme), Magnesium
- Avoid with
- SSRIs, SNRIs, MAOIs, tramadol, triptans (serotonin syndrome risk)
- How often
- Intermittent or short-term preferred
Valerian
Daily for 4-8 weeks; benefits build over time
Valerenic acid inhibits GABA breakdown, increasing GABA levels. Modest sleep quality improvement over 4-8 weeks.
- Take with
- Other sleep herbs (passionflower, lemon balm)
- Avoid with
- Sedatives, alcohol (additive)
- How often
- Daily for 4-8 weeks; benefits build over time
Passionflower
Daily
GABA-A receptor modulator via chrysin and other flavonoids. Comparable to oxazepam for anxiety in one study.
- Take with
- Valerian, Lemon Balm
- Avoid with
- Sedatives (additive)
- How often
- Daily
Why timing matters
Mineral competition
Zinc, iron, calcium, magnesium, copper, and manganese share transporters (DMT1). Taking them together reduces absorption of each. Separate competing minerals by 2-4 hours.
PMID: 1600930Fat-soluble vitamins need fat
Vitamins D, K2, CoQ10, astaxanthin, and curcumin require dietary fat for absorption via micelle formation. Always take with a fat-containing meal.
PMID: 20200983Splitting doses improves absorption
Water-soluble vitamins like C have saturable intestinal transporters. Splitting doses maintains higher plasma levels than one large dose.
PMID: 8623000Circadian timing matters
The gut has its own circadian clock. Gastric acid, enzyme expression, and transporter activity all follow daily rhythms. Energizing supplements morning, calming ones evening.
PMID: 33531700Taking many at once is fine — with caveats
Most supplements can be taken together without issue. The exceptions are competing minerals and certain specific interactions noted in each entry. Grouping by time block is the safest approach.
Iron is the most timing-sensitive
Iron absorption is uniquely complex — alternate-day dosing may outperform daily due to hepcidin kinetics. Always separate from calcium, zinc, coffee, tea, and turmeric.
PMID: 29032957