When to Take Your Supplements for Best Absorption

Angela Gioffre Nutritionist with 25 years of experience.

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Taking supplements can make a world of difference to your energy, focus, recovery, and overall wellbeing, but when you take them can be just as important as what you take. Timing affects how well your body absorbs nutrients and how effectively they work.

Fat-Soluble vs Water-Soluble Vitamins

Fat-soluble vitamins (A, D, E and K) are best absorbed with foods that contain healthy fats. Think avocado, eggs, olive oil or nuts, taking your vitamin D or E alongside breakfast or lunch that includes some of these will help them work better.

Water-soluble vitamins (B-complex and vitamin C) dissolve in water and are most effective on an empty stomach or between meals. 

Minerals and Their Timing Nuances

Minerals often compete for absorption, so spacing them out helps:

• Iron rich supplements absorbs best on an empty stomach with vitamin C (like a squeeze of lemon), but keep it away from calcium, coffee and tea.

• Calcium rich supplements are better taken with food in smaller doses (no more than 500 mg at once).

• Magnesium rich supplements supports relaxation and sleep, so evening is ideal.

• Zinc rich supplements can be taken with dinner to avoid nausea.

Herbal and Functional Supplements

Herbal and functional blends, like mushrooms, adaptogens and botanical powders, work in harmony with your body’s natural rhythms. Their timing ensure you get the most out of your supplements.

Morning: Energy, Focus & Vitality

• Australian Grown Lion’s Mane Mushroom - Enhances focus, learning and mental clarity. Take it with or after breakfast to support brain activity through the day.

• Cordyceps Mushroom - Known for boosting energy and endurance. Best before or with a morning workout or on active days.

• Australian Greens  - A naturally nutrient-dense blend rich in vitamins, minerals and antioxidants. Take with breakfast or lunch for better nutrient absorption and a steady energy release.

• Divine Woman - A whole-food blend designed for improving women’s energy and vitality. Take with breakfast to ensure key nutrients are absorbed with food.

Afternoon: Immune and Metabolic Support

• Turkey Tail Mushroom - Strengthens immune defences and supports gut health. Take with or after lunch for immune nourishment throughout the afternoon.

• Chaga Mushroom - Packed with antioxidants to combat oxidative stress. A good choice mid-afternoon to steady energy and reduce inflammation.

Evening: Calm, Recovery & Rest

• Relax Blend (Ashwagandha + Reishi) - Combines two powerful adaptogens to  support deep rest. Take about 30–60 minutes before bed for best results.

• Reishi Mushroom Powder - Also excellent on its own for calming the nervous system and supporting recovery. Evening use promotes restful sleep.
  

Combining and Spacing for Better Absorption

Some nutrients and herbs enhance each other’s effects - others compete.

• Vitamin D + Magnesium + K2 work together for bone and immune health.

• Iron + Vitamin C improve iron absorption.

• Calcium + Zinc + Iron can compete, so take them at different times.

When it comes to herbal products, it’s also worth noting that adaptogens (like Ashwagandha or Cordyceps) should be taken consistently rather than sporadically, as their benefits build gradually.

A Daily Supplement Schedule Example

Consistency is the golden rule , a supplement taken imperfectly but regularly will outperform one that’s “timed perfectly” but forgotten. Listen to your body: if you feel energised, clear-minded, or more relaxed at night, you’re on the right track.