When it comes to health supplements, timing isn’t just a minor detail it can significantly affect how your body absorbs and uses them. Nutritionist Rashi Chowdhary recently broke down the best times to take common supplements like Omega 3, vitamin D, B12, and magnesium, explaining how poor timing can completely negate their benefits.
In her Instagram post, Chowdhary emphasized that "right supplements with wrong timings equals zero results," reinforcing how critical proper scheduling is to support health goals like energy, sleep, and hormonal balance. For Omega 3, she advises taking it with a substantial meal like lunch or dinner to help stabilize blood sugar levels. However, she cautioned against taking it after workouts, as it might interfere with post-exercise inflammation that is beneficial for muscle growth.
Vitamin D, a fat-soluble vitamin, should be consumed in the morning with a fat-containing meal. Taking it at night might disrupt melatonin production, leading to sleep issues.
Vitamin B12, being water-soluble, is more flexible. It can be taken anytime but should not be combined with iron, as the two can interfere with each other’s absorption. “Three sprays under your tongue anytime is okay,” Chowdhary said, adding that B12 doesn’t require fat for proper absorption.
When it comes to magnesium, she recommended taking it at night or just before bed due to its calming effects. Those on thyroid medication should ensure a 3–4 hour gap between magnesium and their thyroid dose to avoid interference.
Chowdhary also shared her three non-negotiables when it comes to supplement use:
-
Right form – The supplement should be in a form your body can easily absorb.
-
High quality – Avoid supplements with cheap fillers or unverified ingredients.
-
Correct timing and technique – Some supplements work best with food, while others don’t; pairing them properly matters.
By understanding and adjusting supplement timing based on your body's rhythms and nutritional needs, you can greatly improve their effectiveness. Whether you’re supplementing for energy, better sleep, or immunity, following these simple but crucial timing guidelines can help maximize results.
