General Wellness, Gut Health, Men's Health, Muscle, Bone & Joint Health, Women's Health

Best Time to Take Supplements: Probiotics, Multivitamins, and More

Written by Dr. Melissa Blake, ND. Content updates provided by the Metagenics Editorial Team.

Many people wonder, “What’s the best time to take supplements?” Whether it’s a probiotic, multivitamin, or other daily nutrient, timing can sometimes affect how well your body uses it. Here are some simple tips for the best time to take supplements—backed by research.

Our bodies follow a natural 24-hour clock, called circadian rhythms.¹ This internal clock helps control sleep, hunger, hormones, and more. Supporting this clock through good sleep, healthy eating, and consistent routines can improve overall wellness.²

When it comes to supplements, taking them at the right time may help with absorption or reduce side effects.³ Below are simple guidelines for five common supplements.

Best time to take a multivitamin (B complex)

B vitamins help your body make energy and support mood.⁴
💡 Tip: Take B vitamins or a B complex earlier in the day with food.
👉 Taking them at night may disrupt sleep.⁵

📎 Try a high-quality multivitamin like with breakfast for best results.

Best time to take fish oil

Fish oil supports heart, brain, and joint health.
💡 Tip: Take fish oil with food to prevent burping or nausea. Splitting your dose into two meals may also help.

📎 Explore high-quality sustainable fish oils or formulas containing SPM’s for daily support.

Best time to take magnesium

Magnesium supports muscles, nerves, and over 300 reactions in the body.⁶
💡 Tip: The exact timing matters less than consistency. Many people take magnesium before bed to help relax or sleep.⁷
👉 If it causes stomach upset, try taking it with food.

📎 Discover high-quality magnesium products for daily use.

Best time to take a probiotic

Probiotics support gut balance and digestion. Timing depends on the strain, the dose, delivery method, etc.⁸
💡 Tip: Most experts agree the best time to take a probiotic is 30 minutes before or during a meal.⁹
👉 If you take antibiotics, wait at least 2 hours before taking your probiotic.

📎 Learn more about why everyone is obsessed with gut health and find a probiotic that fits your health needs.

Best Time to Take Vitamin D

Vitamin D helps with bone, immune, and overall health.10
💡 Tip: Take vitamin D with a meal that has some fat (like avocado, eggs, or cheese) to help your body absorb it better.
👉 Morning with breakfast is often a good choice to match sunlight exposure.

📎 Look for Vitamin D3 5000 to support your daily needs.

Key takeaway – The best time to take supplements

Whether it’s a probiotic, multivitamin, or magnesium—is the time you can remember and stay consistent with. You get the most benefit from the supplements you take regularly.

👉 Explore more high-quality supplements.

References:

Rosenwasser AM et al. Sleep Med Clin. 2015;10(4):403-412.
Challet E. Nat Rev Endocrinol. 2019;15(7):393-405.
Oike H et al. Curr Nutr Rep. 2014;3(3):204-212.
Young LM et al. Nutrients. 2019;11(9):2232.
Aspy DJ et al. Percept Mot Skills. 2018;125(3):451-462.
Rosanoff A et al. Adv Nutr. 2016;7(1):25-43.
Altura BM et al. Med Hypotheses. 2001;57(6):705-713.
Pot B et al. Eur J Med Res. 2021;26(1):40.
Tompkins TA et al. Benef Microbes. 2011;2(4):295-303.
Dominguez LJ et al. Metabolites. 2021;11(4):255.

Melissa Blake, ND
Melissa Blake, ND is the Manager of Curriculum Development at Metagenics. Dr. Blake completed her pre-medical studies at Dalhousie University in Halifax, Nova Scotia, and obtained her naturopathic medical training from the Canadian College of Naturopathic Medicine. Dr. Blake has over 10 years of clinical experience, specializing in the integrative and functional management of chronic health issues.