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When should I take my supplements?

Pick what you take. You get a daily schedule that keeps the pairs that compete apart and puts each one with the right meal.

Schedule builder

What do you take?

Tap everything you take daily. The schedule below updates as you go.

Your day

  1. On waking, empty stomach

    • Iron

      Absorption studies dosed it fasting in the morning; take it with food instead if it upsets your stomach. Source, source 2

  2. With dinner

    • Magnesium

      Timing barely matters; take citrate, oxide and large doses with food, and split doses if they loosen stools. Source, source 2

    • Vitamin D

      Best absorbed with a meal that has some fat; dinner stands in for your largest meal. Source, source 2

Turn this into reminders

Supplement Tracker imports this schedule with a reminder at each time. Install it first, then open the link below on the same phone.

Open in Supplement TrackerApp StoreGoogle Play

Built from NIH Office of Dietary Supplements, MedlinePlus, NCCIH, Examine and PubMed, checked November 10, 2026. Your choices stay in your browser.

The rules behind the schedule

  • Iron

    Morning on an empty stomach if you tolerate it, with vitamin C, away from calcium and zinc.

  • Vitamin D, K and fish oil

    With a meal that has some fat, usually your largest meal.

  • Calcium

    With food, 500 mg or less at a time, at a different meal from iron.

  • Magnesium

    Timing barely matters; many people take it in the evening.

  • Melatonin

    Shortly before bed.

  • Thyroid medicine

    Alone on waking; calcium and iron at least 4 hours later.

Want to check one pair in detail? Use the pair checker, or read supplements you should not take together.

This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before starting any supplement regimen.