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Zuletzt aktualisiert am 29.04.2026
Morning, noon, or rather before going to bed? With food or on an empty stomach? So many questions: When When is the best time to take supplements? Don't worry, it's not as complicated as it sounds. In this article, I'll quickly show you how to take your minerals and vitamins correctly.
Your knowledge to go: When When should you take supplements?
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When When you should take your supplements depends on the respective product.
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Most supplements are best taken in the morning with food. But there are exceptions like iron.
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The time of intake influences how well your body can absorb and utilize the supplements.
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The intake recommendations on the product packaging or in the leaflet give you security.
The best time to take them
Let's get straight to the question of the day: When Should supplements be taken with a meal? Well, it depends. Basically, most supplements should be taken with a meal. It is often recommended to take supplements in the morning. But as with everything in life, there are also exceptions, special cases, and other things to watch out for:
Taking with a meal
Especially vitamins A, D, E, and K should be taken with a meal. Why? Simply because, unlike other vitamins, they are fat-soluble. That means they do not dissolve in water but in fat. And you get this fat from a delicious Porridge, Protein wraps or also a LasagnaIn short: A meal that contains fat. This way, they can be better absorbed and utilized by the body.
My tip: "Oh no, I forgot to take my supplements" also works as the perfect excuse to eat a protein bar between meals. But you didn't hear that from me!!
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Many other nutrients like calcium are also best absorbed with a meal. This can not only improve absorption but also tolerance. Especially sensitive people (no offense, I feel the same way) can otherwise experience symptoms like stomach discomfort or abdominal pain depending on the product if they take supplements on an empty stomach. This is typical for magnesium, for example!
By the way: Whether magnesium is better before or after training, you can find out here: Magnesium before or after sports?
Very important: Such symptoms can also be a sign that you do not tolerate a product! So please pay close attention to yourself!
So far, so good. However, there is more than one meal! When Exactly When should you take supplements?
In the morning
Some supplements are taken in the morning because they fit well with the daily rhythm. So now is the perfect time for vitamin C or also B vitamins, omega-3 fatty acids & co. Take these supplements comfortably with your breakfast.
Did you know? Whether it’s better to take vitamin D in the morning or evening is still unclear. The important thing is that you definitely take it with a meal.
At lunchtime
Did you forget to take your supplements at breakfast or do you skip breakfast? When When should you take supplements then? In this case, lunch is your chance! Feel free to take supplements now that you couldn’t take in the morning in combination with others – more on that later.
By the way: If you are supposed to take multiple capsules or tablets of a supplement per day, it often makes sense to take one dose in the morning and one with lunch. This way you support your body best and spread out the nutrient intake a bit more, similar to natural absorption through food.
In the evening
Which vitamins should be taken in the evening? Many people take certain products in the evening because they fit well into their evening routine. Depending on the product, this is either with dinner or shortly before going to bed with a glass of water. For example, many people take magnesium or zinc in the evening, and melatonin is typically taken shortly before bedtime.
Just make sure you remember to take them on time. Don’t fall asleep and leave your magnesium capsule still on the nightstand.
Do not take with meals
Let's recap: Many supplements should be taken with a meal. You might think: “Oh great, that’s easy!”?
Surprise! Time to shake things up a bit: Some dietary supplements should explicitly NOT be taken with meals. These include, for example, iron and probiotics. It’s best to take these supplements in the morning on an empty stomach at least 30-60 minutes before breakfast to promote good absorption and effectiveness.
That’s not all about the problem “When to take supplements?”: Not only the timing but also the combination of different supplements can become problematic:
Which vitamins should not be taken together?
Some supplements should rather not be taken together because they can, for example, inhibit each other’s absorption. The best example: iron, zinc, and calcium. So be sure to take these three at different times and wait at least 2 hours before taking the next supplement.
Take iron preferably before breakfast, calcium at lunch, and zinc before going to bed.
This also applies to food: So try not to take your zinc supplement with a large glass of milk.
Supplements and medications
You take supplements and medications? Then pay attention now! Medications and supplements are often not the best friends and should often not be taken at the same time. Otherwise, interactions can occur. Be sure to discuss this with your doctor to be on the safe side!
When you should take your supplements then? Simply: with another meal or snack where you don’t take medications.
Which vitamins should be taken together?
On the other hand, there are also vitamins and minerals that can be taken together without any problems – following the motto Teamwork makes the dream (or supplement) work.
Two examples that are often combined:
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Vitamin D + K2
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Iron + Vitamin C
Maybe you’ve even seen that some of these combos are already sold as pre-mixed combination products?
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Tips to not forget your supplements
Your problem is not, when when you should take dietary supplements, but you also tend to forget your supplements? Don’t worry – been there, done that. Here are my top tips that now help me (almost) always remember my supplements:
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Build your own routine and make your supplements your habit. Oh, and when taking them feels like a fixed ritual, you think about it more often and it’s simply more fun to take supplements. Lighting a small candle, a glass of juice, or your favorite snack – all of this can help you.
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Get reminded: There are many apps that remind you to take them. Your phone alarm is also happy to help you remember your supplements! Trackers for daily check-offs also motivate.
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Out of sight, out of mind: Place the products very visibly on the breakfast table / .. so you can’t miss them.
General notes on supplements
Otherwise, the well-known rules and recommendations for dietary supplements naturally apply: Even if it sounds like the safety announcement on a plane that almost no one pays attention to, please read it briefly or at least skim it:
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Store your dietary supplements cool and dry – so neither in the fridge nor in the oven.
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Reach for high-quality supplements back – Products with few additives make it easier to keep track of the nutrients contained.
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Dietary supplements are always just a supplement and not a substitute for a healthy and balanced diet. Your body will continue to appreciate apples, broccoli & co.
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Always read the intake recommendations on the packaging and be sure to follow them. Don’t worry, they are usually not long – and definitely shorter than this article here!
Conclusion: Which vitamins should you take and when?
You can already tell that whether you should take your vitamins in the morning or evening is quite individual and depends on the specific product. This article provides an initial guide on when it is best to take dietary supplements. However, we obviously cannot cover all possible products – that's what the intake recommendations on the products are for. Otherwise, you can of course always consult a doctor!
PS: Are you wondering if you even need dietary supplements? Our article "What Are Dietary Supplements?" and "Which Supplements Should You Take?" will help you further.
Literature & sources
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German Olympic Sports Confederation (Ed.) (2014). Dietary Supplements. 1st Edition.
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Food Association Germany e.V. (2023). Dietary Supplements – The Most Important Facts. 2nd Edition.
Do you have questions? Then feel free to send me an email – I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
