You’re Probably Taking Your Supplements Wrong.
Here's the when + how to maximize them: perimenopause edition.
☀️ Core Essentials
Omega-3s (fish oil or algal oil)
Best time: With meals containing fat.
Why: Fat boosts absorption + reduces fishy burps.
Avoid: Empty stomach.
Vitamin D3 + K2
Best time: Morning with healthy fats.
Why: Fat-soluble; K2 helps direct D3 into bones, not arteries.
Avoid: Coffee with it reduces absorption.
Magnesium (Citrate & Glycinate)
Citrate: AM or midday - digestion + regularity.
Glycinate: PM - calming, supports sleep.
Avoid: Taking with high-dose calcium (they compete).
Calcium
Best time: Split into 2 doses (≤500 mg each - this is all your body can absorb at a time).
Why: Bone + muscle support.
Avoid: With iron or high-dose magnesium.
🌸 Hormone & Symptom Support
Wild Yam & Black Cohosh
Best time: Morning or early afternoon.
Why: Traditional supports for hot flashes, mood swings, hormone shifts.
Note: Avoid if you have hormone-sensitive conditions. Always check with your practitioner first.
Evening Primrose Oil (EPO)
Best time: With meals.
Why: Rich in GLA - helps with hot flashes, breast tenderness, skin, mood.
Flaxseed / Flax Oil
Best time: With meals.
Why: Phytoestrogens + omega-3s, supports gentle estrogen balance.
Turmeric (Curcumin)
Best time: With meals + fat + a pinch of black pepper.
Why: Inflammation + joint support.
Avoid: High doses if on blood thinners.
⚡ Energy & Nervous System
B-Complex / Multivitamins
Best time: Morning with breakfast.
Why: Energy + stress support.
Avoid: At night (can be stimulating).
Iron
Best time: Morning, 1–2 hrs before food.
Boost with: Vitamin C foods (citrus, bell pepper).
Avoid: Coffee, tea (including matcha), dairy, calcium within 2 hrs.
Creatine (yes, girlies, this is for us too!)
Best time: Anytime, but many take post-workout or with meals.
Why: Supports muscle mass, energy, brain health - huge for peri muscle preservation + cognition.
Zinc
Best time: On an empty stomach for best absorption (light snack if nausea).
Why: Hormone balance, immunity, skin.
CoQ10 (Ubiquinol form)
Best time: With meals that contain fat.
Why: Cellular energy, heart support, antioxidant protection.
🧘🏽 Stress & Sleep
Magnesium Glycinate (reminder) - calming PM support.
Ashwagandha
Best time: PM or split AM/PM.
Why: Adaptogen for stress, cortisol balance, sleep.
Adaptogenic Mushrooms
Reishi: Evening - calm + sleep.
Lion’s Mane: Morning - focus + cognition.
Cordyceps: Daytime - energy + stamina.
🦠 Gut & Skin
Probiotics
Best time: Nighttime, empty stomach (about 2 hours after your last meal)
Why: Digestive tract rests overnight = probiotics colonize better.
Collagen Peptides
Best time: Anytime with protein or vitamin C for collagen synthesis.
Why: Skin elasticity, joints, bones.
Resveratrol
Best time: With meals.
Why: Antioxidant, supports healthy aging + cardiovascular function.
🚫 Absorption Killers (Quick No-No’s)
Coffee/tea (specifically teas with tannins and polyphenols: green, black, oolong, white, mate) block iron . Herbal teas are usually ok - avoid those with higher tannins (hibiscus, peppermint)
Calcium crowds out iron + magnesium.
Fat-soluble vits (A, D, E, K) need fat.
Too much fiber (in food or supplement form) can reduce absorption.
Supplements are helpers, not magic. Pair them with whole foods, good sleep, and stress rituals = results multiply.
👉🏽 Did I miss a supplement? Let me know which ones I should add to the list!