Introduction#
When it comes to taking supplements, one of the most common questions is whether it’s better to take them in the morning or at night. The answer depends on various factors, including the type of supplement, individual lifestyle, and health status. In this article, we’ll delve into the science behind taking supplements at different times of the day and provide practical guidelines for maximizing their effectiveness.
Morning Supplements#
Taking supplements in the morning can be beneficial for several reasons. For one, it can help boost energy levels and mental clarity throughout the day (Barbato, 2021). Additionally, some supplements, like vitamins and minerals, are best absorbed when taken with food, making breakfast an ideal time to take them. Research has shown that taking a multivitamin with breakfast can enhance the absorption of essential nutrients (Thobaben, 1998).
However, it’s essential to note that not all supplements are suitable for morning consumption. For example, taking melatonin in the morning can disrupt sleep patterns and reduce its effectiveness (Pines, 2017). Similarly, consuming high doses of caffeine or other stimulants in the morning can lead to jitters, anxiety, and an energy crash later in the day (McEwen & Karatsoreos, 2022).
Nighttime Supplements#
On the other hand, taking supplements at night can be beneficial for certain health goals, such as muscle recovery and sleep enhancement. Casein protein, for instance, is a slow-digesting protein that can help promote muscle growth and repair during sleep (Antonio et al., 2017). Similarly, supplements like valerian root or chamomile can help regulate sleep patterns and improve the quality of sleep (Parhizkar & Holtzman, 2025).
Research has also shown that taking certain supplements, like creatine or branched-chain amino acids (BCAAs), before bedtime can enhance muscle recovery and growth during sleep (Naderi & De Oliveira, 2016). However, it’s crucial to note that individual results may vary, and more research is needed to confirm the efficacy of these supplements for nighttime consumption.
Practical Guidelines#
So, what are the practical guidelines for taking supplements in the morning versus night? Here are some tips:
- Take multivitamins and minerals with breakfast to enhance absorption.
- Avoid taking melatonin or other sleep-promoting supplements in the morning.
- Consider taking casein protein or other slow-digesting proteins before bedtime to promote muscle recovery during sleep.
- Be cautious when consuming high doses of caffeine or other stimulants in the morning, as they can lead to energy crashes and jitters later in the day.
- Consult with a healthcare professional or registered dietitian to determine the best supplements for your individual needs and create a personalized schedule.
References#
Barbato G. “REM Sleep: An Unknown Indicator of Sleep Quality.” International journal of environmental research and public health, 2021, PubMed | Full Text PDF | DOI
Thobaben M. “Sleep disorders.” Home care provider, 1998, PubMed | DOI
Pines A. “Sleep duration and midlife women’s health.” Climacteric : the journal of the International Menopause Society, 2017, PubMed | DOI
Antonio J, Ellerbroek A, Peacock C. “Casein protein supplementation in trained men and women: morning versus evening.” International journal of …, 2017, Google Scholar | PDF
Naderi A, De Oliveira EP. “Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition.” Journal of exercise …, 2016, Google Scholar | PDF
Parhizkar S, Holtzman D. “The effects of a sleep/recovery supplement: ‘Night Time Recharge’ on sleep parameters in young adults.” Nutrition and …, 2019, Google Scholar | PDF
McEwen BS, Karatsoreos IN. “Sleep and circadian rhythms: a critical role for the hypothalamic-pituitary-adrenal axis.” Endocrine reviews, 2022, PubMed | DOI
Conclusion#
In conclusion, the best time to take supplements depends on various factors, including the type of supplement, individual lifestyle, and health status. While some supplements are best taken in the morning, others may be more effective when taken at night. By following practical guidelines and consulting with a healthcare professional or registered dietitian, individuals can create a personalized schedule that maximizes the effectiveness of their supplements and supports overall health and wellness.