A Mumbai-based doctor has highlighted that the effectiveness of dietary supplements may depend not only on what is consumed but also on the timing of intake, stressing that improper scheduling could reduce absorption and expected health benefits.

In an Instagram post, Dr Vishakha Shivadasani noted that many individuals follow complex supplement routines but fail to see results because timing is often overlooked. She explained that the body’s ability to absorb nutrients varies throughout the day, making timing a key factor in supplement effectiveness.

According to her guidance, certain supplements are better absorbed when taken at specific times. Magnesium glycinate, for example, is commonly recommended before bedtime due to its calming effect, while omega-3 fatty acids are better absorbed when taken after main meals. She also suggested that supplements like myo-inositol, often used for managing PCOS, may be taken in split doses during morning and evening hours.

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She further stated that fat-soluble vitamins such as Vitamin D3 should be taken alongside Vitamin K2 and consumed with a fatty meal to improve absorption. Iron, she explained, is most effective when taken on an empty stomach and can be paired with vitamin C, while zinc should be consumed separately from iron or calcium to avoid reduced absorption.

The doctor also outlined timing recommendations for other common supplements, including taking B-complex vitamins in the morning for energy support, and consuming CoQ10 after meals such as breakfast and lunch. She added that electrolytes are best used during or after exercise, while protein supplements are often taken post-workout for muscle recovery.

Concluding her advice, she emphasised that small adjustments in supplement timing—such as taking magnesium at night or iron on an empty stomach—can significantly improve how the body responds, ensuring that supplements are more effective rather than simply part of a routine.

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