Timing your supplements may be just as important as taking them, according to fitness and nutrition coach Kush Malhotra. In a recent social media post, Malhotra emphasized that aligning supplement intake with the body’s natural rhythms can improve absorption and reduce side effects.
Malhotra recommended starting the day with iron and multivitamins. “You can take iron in the morning because stomach acid is higher, which leads to better absorption,” he said. Multivitamins, especially those containing fat-soluble vitamins like A, D, E, and K, are best consumed with breakfast to optimize uptake.
For mid-day nutrition, he highlighted vitamin D and omega-3 fatty acids. Both are fat-soluble, so taking them with a meal containing healthy fats enhances absorption. He also warned against taking vitamin D at night, as it may interfere with melatonin production and disrupt sleep. Omega-3 supplements are also better tolerated during daytime meals to aid digestion.
In the evening, magnesium was recommended for its calming effect on the nervous system and its ability to support muscle function. “Take magnesium with dinner or shortly before bed. It relaxes the body and improves sleep quality,” Malhotra advised.
While supplement timing can boost effectiveness, Malhotra stressed that they are not a cure-all. A balanced lifestyle, including proper sleep, regular exercise, and a nutritious diet, remains the foundation of good health. Supplements are simply an added benefit when used correctly.
This guidance is particularly relevant for individuals seeking to maximize nutrient absorption or improve recovery after workouts. Experts also remind users to consult healthcare professionals before making significant changes to supplement routines, as personal health conditions and medication interactions may require adjustments.
With the right timing and consistent lifestyle habits, supplements can become a strategic part of overall wellness rather than just an afterthought.
