Dosage & Timing Tool
Optimize your supplement schedule with personalized dosing recommendations and timing strategies to maximize absorption and effectiveness.
How It Works
Enter your current supplements and we'll create a personalized schedule that optimizes timing, prevents interactions, and maximizes absorption. Get specific recommendations for when to take each supplement relative to meals, other supplements, and daily activities.
Optimizing Supplement Timing
Proper timing can significantly impact supplement effectiveness. When you take supplements matters as much as what you take, affecting absorption, utilization, and potential side effects.
Key Timing Principles:
- Fat-soluble vitamins (A, D, E, K): Take with meals containing fat for optimal absorption
- Water-soluble vitamins (B, C): Generally better on empty stomach, but can take with food if stomach upset occurs
- Minerals: Often compete for absorption - space iron, zinc, and calcium apart
- Probiotics: Usually best on empty stomach or with minimal food
- Stimulating supplements: Take earlier in day to avoid sleep interference
Common Timing Mistakes:
- Taking iron with calcium: Calcium blocks iron absorption
- B-vitamins at bedtime: Can interfere with sleep
- Magnesium with coffee: Caffeine reduces magnesium absorption
- All supplements at once: May overwhelm absorption pathways
- Fat-soluble vitamins without fat: Poor absorption efficiency
Optimal Timing Strategies:
- Morning with breakfast: B-vitamins, vitamin D, multivitamins
- With lunch: Iron (if taking), fat-soluble vitamins
- Afternoon snack: Additional fat-soluble vitamins if needed
- With dinner: Minerals like magnesium and calcium
- Before bed: Melatonin, calming herbs, some forms of magnesium
Special Considerations:
- Medications: Check timing interactions with prescriptions
- Workouts: Some supplements benefit from pre/post-workout timing
- Intermittent fasting: Adjust timing to eating windows
- Digestive sensitivity: Take with food if supplements cause stomach upset
- Travel: Maintain consistent timing across time zones when possible
💡 Pro Tip: Start with a simple schedule and gradually optimize. Consistency is more important than perfect timing. Use pill organizers and phone reminders to build sustainable habits.
Disclaimer: Timing recommendations are based on general principles and published research. Individual responses may vary. Consult healthcare providers for personalized advice, especially if you take medications or have specific health conditions.