Timing & absorption: when to take what
What you take matters — but when you take it can double or halve the effect. A practical guide to morning vs evening, with food vs fasted, and the combinations to avoid.
Fat-soluble vitamins need fat
Vitamins A, D, E and K are fat-soluble. Taken on an empty stomach or with a low-fat meal, absorption drops 30–50%. Take them with your largest fat-containing meal — typically lunch or dinner with olive oil, eggs, fatty fish or avocado.
Morning supplements
B-vitamins, vitamin C, CoQ10 and rhodiola are best in the morning — they can be mildly stimulating. Iron is also best in the morning, on an empty stomach with vitamin C, away from coffee and calcium.
Evening supplements
Magnesium (glycinate or threonate), glycine and ashwagandha support sleep and recovery — take 30–60 minutes before bed. Melatonin only when shifting time zones, and only 0.3–0.5 mg.
Combinations to avoid
Calcium blocks iron and zinc absorption — separate by 2 hours. Coffee blocks iron and some B-vitamins — wait 1 hour after supplements. Zinc and copper compete — if you take both, alternate days.
A simple daily template
Morning with breakfast: B-complex, vitamin C, creatine. Lunch with fat: D3+K2, omega-3, vitamin E. Evening, 30–60 min before bed: magnesium, glycine. This template alone improves absorption for most people without changing a single product.
The stack at a glance
Generated with our rule engine for ~500 DKK/mo.
- Creatine monohydrateA
3–5 g daily · Anytime, daily
- Omega-3 (EPA/DHA)A
1–2 g combined EPA+DHA daily · With a meal
- Vitamin D3 + K2A
1000–2000 IU D3 + 90–180 mcg K2 · With a fat-containing meal
- Magnesium glycinateA
200–400 mg elemental, evening · 30–60 min before bed
- Collagen peptides + vitamin CB
10 g + 100 mg vitamin C daily · Anytime
- Psyllium huskA
5–10 g daily in water · Before largest meal
⚕ This is general wellness information, not medical advice. It does not replace consultation with a healthcare professional. If you take prescription medication, are pregnant, or have a medical condition, talk to your doctor before starting new supplements.