Spend even a few minutes on TikTok these days, and you’ll quickly be hit with all sorts of discount codes from influencers repping their favourite magnesium/collagen/ashwaganda pills. In 2026, supplements are big business, with the industry worth almost £3 billion and massive growth predicted. Healf, one of the most popular places to buy all things wellness in Britain (especially hard-to-track-down pills), was just named the fastest-growing European company by FT1000.
But supplements are like skincare: used incorrectly, an expensive waste of time. While these pills are typically not regulated in the same way as prescription drugs, there is a science to getting the most out of your daily intake (which the influencers on your FYP might not be schooled in). We spoke to licensed medical professionals to find out the best time to take your supplements, from B vitamins before breakfast to magnesium glycinate at bedtime.
In the morning, on an empty stomach
“The first 30 minutes of the day set your metabolic baseline,” says Dr Jean-Marc Sobczyk, an integrative medicine and longevity physician at Hooke London. “Forget the coffee, and opt for B-complex vitamins and iron instead.”
B vitamins
B vitamins are “cofactors” in cellular energy production, which means they help boost your system into gear, making energy more readily available when you need it most. “Take them with food, and they will compete with your scrambled eggs for absorption,” says Sobczyk. “Separate them, and they get straight to work.”
Iron
“Iron’s even more finicky,” says Sobczyk. “There’s a 2017 Lancet Haematology study that completely changed how I prescribe it. It turns out that taking iron on an empty stomach, and crucially, every other day, not daily, keeps something called hepcidin in check.” Hepcidin acts a bit like a bouncer for your gut: if you take iron too frequently, hepcidin shoots up, arms crossed, blocking its absorption.
Rhodiola rosea
“Around 200-400mg before 10am recalibrates your HPA (brain-adrenal glands) axis, essentially your body’s stress command centre,” says Sobczyk, pointing to a study in the International Journal of Psychiatry in Clinical Practice. As a reminder, this is a supplement that has been shown to modulate stress while boosting energy – ie, exactly the kind of thing we need more of first thing in the morning.
At lunch, with food
As with any medicines or pills, some supplements are best taken with food. Not only does this cut down on things you’re remembering to take throughout the day, it also aids digestion of the pills, meaning the benefits hit you faster.
Fat-soluble vitamins A, D, E, and K
“These are all completely useless without dietary fat,” says Sobczyk. So load up on things like oily fish, avocados, and nuts when you take these. “Without lipids (fats) as a transport vehicle, you’re literally creating very expensive urine.”
Probiotics
“It’s true that stomach acid destroys probiotics, but here’s the thing: a meal containing fat creates a pH buffer that dramatically improves bacterial survival,” Sobczyk explains. In other words, the food you eat protects them, even if it’s a quick egg and cress number from Pret.
Mid-afternoon
“Many people notice a natural dip in alertness in the mid-afternoon, often referred to as the ‘afternoon slump,’” says Dr Louise Rix, clinical lead at Unfabled. You’ve probably felt this sense of ennui yourself. A certain What’s the point of it all? as your boss includes you on yet another group email. Supplements can help.
Coenzyme Q10
Don’t worry about pronouncing this one, you just need to know when to take it. “CoQ10 is best absorbed alongside fat, and helps with cellular energy production,” Rix explains. Pop a pill alongside a nut butter health bar for an energy kick to see you through until home time.
Pre-evening workout
“For an evening workout, it’s often better to focus on performance support rather than stimulation, as caffeine later in the day can interfere with sleep,” says Rix. Translation: leave the cans of Monster at home.
Creatine
Rix reckons you’re in the clear with creatine. “It’s one of the most researched supplements in sports nutrition,” she says. “Taken at three grams per day, it increases physical performance in successive bursts of short-term, high-intensity exercise, like strength training.” While you’re fine to take it at any time of day, Rix adds that the true benefits come from consistent usage, rather than nailing down an exact time. Find what works for you, and stick to it.
Dietary nitrate
According to Aaron Deere, health and performance director at Hooke London, dietary nitrate (e.g., beetroot juice) can provide performance benefits without keeping you up all night. “It leads to increases in nitric oxide levels, which enhances vasodilation, increases blood flow and oxygen delivery to active muscles.” Translation, it’s great for both quick blasts of lactate threshold work, and longer, Zone 2 efforts.
Pre-bed (60-90 minutes before sleep)
Operating your own nighttime bathroom pharmacy? While topping up on the good stuff is a good idea, the focus should be on supplements that won’t interfere with your rest and repair.
Magnesium Glycinate
“This is the best nighttime supplement,” Sobczyk enthuses. “It works to lower body temperature, which is vital for deep sleep.” A study in the Journal of Research in Medical Sciences showed it relaxes and calms your nervous system – exactly what you need after a stressful day.
L-Theanine
“This doesn’t knock you out like a sleeping pill,” says Sobczyk. Instead, it induces what researchers call “relaxed alertness” by increasing alpha brainwave activity. “A 2015 study found 200mg was enough to limit night-time awakenings, anxiety-driven insomnia, and morning grogginess.
Collagen
“Collagen can be taken in the evening as this is when the body is recuperating and undergoing repair,” says Pupinder Ghatora, pharmacist and co-founder of Ingenious. That said, not all collagen is created equal. “Formulation and absorption are critical,” Ghatora warns. “Many collagen supplements are broken down in the stomach before they reach the small intestine, where the majority of nutrient absorption occurs, resulting in low and inconsistent bioavailability.” Liquid options offer the greatest bioavailability.
Ashwagandha
“KSM-66 or Sensoril extracts reduce stress hormone cortisol by up to 28 per cent whilst improving both sleep onset and quality,” says Sobczyk. “I recommend 300 mg taken 60-90 minutes before bed.”
