Supplement Timing
Supplement Timing Chart
The supplement database organized by when to take each one — a starting point for matching your goals and daily rhythm.
Consistency is the shortcut.
Reading the evidence dot
- High: well supported by research
- Moderate: some supporting research
- Low: limited research only
These are general guidelines only. Optimal timing varies by goal, product, individual and the research. Consult a doctor or pharmacist if you have medical conditions or take medications.
Morning
On waking or as part of your morning routine.
3
Vitamin B12
Dosage guide
2.4 μg/day (adult RDA). High-risk individuals may be recommended 500–1,000 μg/day (absorption decreases proportionally at higher doses).
Vitamin B Complex
Dosage guide
For already-replete people it is more of an 'insurance' measure; it is most meaningful for those at higher deficiency risk (vegetarian, older, heavy drinkers). Check the product's amounts and stay within upper limits.
Vitamin B-50
Dosage guide
One tablet per day is typical, but since each B component is dosed high (~50 mg/µg), adjust against your goal and dietary intake to avoid excess.
With a meal
Taken with food for steadier absorption (e.g. fat-soluble vitamins).
25
Apple Cider Vinegar
Dosage guide
15–30 ml (1–2 tablespoons) diluted in water before meals. Follow product instructions for capsule/tablet forms.
Capsaicin
Dosage guide
2–6 mg/day of capsaicin (or capssinoid equivalent). Typically taken before meals.
Digestive Enzymes
Dosage guide
Take immediately before or with meals. Follow product-recommended dosage.
Egg White Protein
Dosage guide
20–35 g per serving with meals or post-exercise, adjusted within daily protein targets.
Garlic
Dosage guide
2–5 mg allicin/day (equivalent to 1–2 fresh cloves). Aged black garlic extract or enteric-coated products minimize odor.
Inulin
Dosage guide
5–10 g/day. Start low and increase gradually while monitoring GI tolerance. Take with water.
Lutein
Dosage guide
10–20 mg/day of lutein (often recommended in a 2:1 ratio with zeaxanthin). Take with dietary fat to improve absorption.
NAC (N-Acetyl Cysteine)
Dosage guide
600–1,800 mg/day in divided doses. Taking with food may improve absorption.
Niacin (Vitamin B3)
Dosage guide
Vitamin supplementation: 14–18 mg/day. Lipid management (medical use): 1,000–3,000 mg/day under medical supervision.
Niacinamide (Nicotinamide)
Dosage guide
General B3 supplementation: 14–18 mg/day. For NAD+ support: 250–500 mg/day. High-dose use for skin or joints should be under medical supervision.
Phosphatidylserine
Dosage guide
100–400 mg/day in divided doses with meals.
Psyllium Husk
Dosage guide
5–10 g per serving, 1–3 times/day. Always take with plenty of water (240+ ml). Avoid within 2 hours of medications (may affect drug absorption).
TUDCA (Tauroursodeoxycholic Acid)
Dosage guide
250–1,000 mg/day (research doses). 500 mg/day is common for liver protection purposes. Use under medical guidance is preferred.
Betaine (Trimethylglycine)
Dosage guide
2.5 g/day on both training and non-training days. Most research suggests 4–6 weeks of consistent use before notable effects are observed. Taking with food is generally recommended.
CoQ10 (Coenzyme Q10)
Dosage guide
100–300 mg/day. Take with meals (especially those containing fat) to improve absorption, as CoQ10 is fat-soluble. For statin-associated muscle symptoms, 100–200 mg/day is commonly used in studies.
MCT Oil (Medium-Chain Triglycerides)
Dosage guide
1–3 tablespoons (approximately 15–45 ml) per day, added to coffee, smoothies, or food. To minimize GI discomfort, start with about 1 teaspoon (5 ml) and increase gradually over 1–2 weeks. Avoid large doses on an empty stomach.
Alpha-GPC (L-Alpha-Glycerylphosphorylcholine)
Dosage guide
Typically 300–600 mg taken 30–60 minutes before exercise. For cognitive purposes, some protocols use 300–600 mg divided into two daily doses. Taking with food may support tolerability and absorption.
Calcium
Dosage guide
Adult intake guidance is roughly 600–800 mg/day. Use it to fill a dietary gap, ideally split into doses of 500 mg or less for absorption. Combining with vitamin D is reported to improve uptake.
Curcumin
Dosage guide
Studies use standardized extracts (~95% curcumin). Because absorption is poor, formulations with piperine or liposomal delivery are preferable. Turmeric powder is only 3–5% curcumin, so it rarely reaches the doses used in studies.
Vitamin B Complex
Dosage guide
For already-replete people it is more of an 'insurance' measure; it is most meaningful for those at higher deficiency risk (vegetarian, older, heavy drinkers). Check the product's amounts and stay within upper limits.
Vitamin B-50
Dosage guide
One tablet per day is typical, but since each B component is dosed high (~50 mg/µg), adjust against your goal and dietary intake to avoid excess.
Vitamin K2 (MK-7)
Dosage guide
Studies commonly use 90–180 µg/day of MK-7. Its long half-life (~72 hours) makes once-daily dosing stable, and it is often combined with vitamin D3. One pack of natto (50 g) contains roughly 200–400 µg of K2.
Ashwagandha
Dosage guide
300–600 mg/day of standardized extract (e.g., KSM-66). Take before bed or with meals. Effects often require 4–8 weeks to manifest.
Omega-3 (Fish Oil)
Dosage guide
1–3 g/day of combined EPA+DHA. Take with meals to improve absorption. Fatty fish (mackerel, sardines, salmon) are effective dietary alternatives.
Vitamin D
Dosage guide
1,000–4,000 IU (25–100 μg)/day. Take with dietary fat for improved absorption. Supplementation is particularly effective when serum 25(OH)D is below 30 ng/mL.
Pre-workout
Taken before training, often 30–60 minutes prior.
16
Agmatine
Dosage guide
500–2,000 mg/day. Optimal human dosing is not yet established.
L-Arginine
Dosage guide
3–6 g, 30–60 minutes before exercise. Citrulline may be a more effective alternative for NO production.
Ginger
Dosage guide
For DOMS: 2–4 g/day (dried powder), taken around exercise. For nausea: 1–2 g/day.
Pre-Workout Supplement (Stimulant-Free)
Dosage guide
Take 30–45 minutes pre-exercise. Check that each ingredient meets its evidence-based dose (citrulline 6–8 g, beta-alanine 3.2 g, etc.).
Pre-Workout Supplement (With Caffeine)
Dosage guide
Take 30–60 minutes before exercise. Check caffeine content; keep total daily caffeine under 400 mg.
BCAA (Branched-Chain Amino Acids)
Dosage guide
Typically 5–10 g per serving, taken before, during, or immediately after exercise. A leucine content of at least 2–3 g per dose is generally recommended. Prioritize adequate total protein intake (1.6–2.2 g/kg/day) from food; BCAA supplementation is best used to fill gaps rather than as a primary protein source.
Beetroot (Dietary Nitrate)
Dosage guide
Typically 300–600 mg of dietary nitrate, consumed 2–3 hours before exercise. Can be taken as beetroot juice (approximately 500 ml) or concentrated extract (shot form). Some studies also suggest benefits from multi-day supplementation protocols.
Collagen (Hydrolyzed Collagen)
Dosage guide
Research typically uses 10–15 g/day. For tendon and ligament support, a protocol of ingesting collagen 1 hour before exercise alongside vitamin C (≥50 mg) has been studied to capitalize on the exercise-induced collagen synthesis window.
EAA (Essential Amino Acids)
Dosage guide
10–15 g per serving (aim for a product providing at least 2–3 g leucine). Commonly taken before, during, or after training. Additional benefit may be limited if total daily protein from food is already adequate.
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Dosage guide
The commonly studied dose is 3 g per day, typically divided into three 1 g servings taken throughout the day. HMB-FA (free acid form) is reported to be absorbed more rapidly than HMB-Ca (calcium salt form), and timing around training sessions has been explored in research protocols.
Taurine
Dosage guide
The commonly studied dose is 1–3 g per day. Many trials have used supplementation 1–2 hours before exercise or immediately post-exercise. Taking it with meals may help reduce gastrointestinal discomfort.
Alpha-GPC (L-Alpha-Glycerylphosphorylcholine)
Dosage guide
Typically 300–600 mg taken 30–60 minutes before exercise. For cognitive purposes, some protocols use 300–600 mg divided into two daily doses. Taking with food may support tolerability and absorption.
Collagen Peptides
Dosage guide
Studies commonly use 10–15 g/day. For tendons/ligaments, taking it about an hour before exercise alongside vitamin C (~50 mg+) is reported to enhance synthesis. For skin, 8–12 weeks of consistent use is the typical timeframe.
Electrolytes
Dosage guide
For moderate exercise under 60 minutes, water is usually enough. For longer or hot-weather sessions, a sodium-containing drink is preferable. Sweat sodium loss is roughly 500–2,000 mg per hour (highly individual). Adjust to your sweat rate.
Citrulline
Dosage guide
6–8 g as citrulline malate, or 3–6 g as L-citrulline. Take 30–60 minutes before exercise.
Caffeine
Dosage guide
3–6 mg/kg body weight, 30–60 min before training. Avoid late in the day to protect sleep.
Post-workout
Used for recovery and replenishment after training.
10
Egg White Protein
Dosage guide
20–35 g per serving with meals or post-exercise, adjusted within daily protein targets.
Ginger
Dosage guide
For DOMS: 2–4 g/day (dried powder), taken around exercise. For nausea: 1–2 g/day.
Grass-Fed Whey Protein
Dosage guide
20–40 g per serving, same as standard whey. Dose based on total protein targets.
Whey Protein Isolate
Dosage guide
20–40 g per serving, ideally within 30–60 minutes post-exercise. Adjust within daily protein targets (1.6–2.0 g/kg body weight).
BCAA (Branched-Chain Amino Acids)
Dosage guide
Typically 5–10 g per serving, taken before, during, or immediately after exercise. A leucine content of at least 2–3 g per dose is generally recommended. Prioritize adequate total protein intake (1.6–2.2 g/kg/day) from food; BCAA supplementation is best used to fill gaps rather than as a primary protein source.
EAA (Essential Amino Acids)
Dosage guide
10–15 g per serving (aim for a product providing at least 2–3 g leucine). Commonly taken before, during, or after training. Additional benefit may be limited if total daily protein from food is already adequate.
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Dosage guide
The commonly studied dose is 3 g per day, typically divided into three 1 g servings taken throughout the day. HMB-FA (free acid form) is reported to be absorbed more rapidly than HMB-Ca (calcium salt form), and timing around training sessions has been explored in research protocols.
Taurine
Dosage guide
The commonly studied dose is 1–3 g per day. Many trials have used supplementation 1–2 hours before exercise or immediately post-exercise. Taking it with meals may help reduce gastrointestinal discomfort.
Glutamine
Dosage guide
Research uses 5–20 g/day. Often taken post-workout or before bed. Additional benefit is limited when adequate dietary protein is consumed.
Whey Protein
Dosage guide
20–40 g per serving. Adjust with meals so total daily protein lands around 1.6 g/kg body weight.
Before bed
Tied to sleep and recovery; often taken at night.
8
5-HTP (5-Hydroxytryptophan)
Dosage guide
100–300 mg/day. Bedtime dosing is common for sleep; 30 minutes before meals for appetite suppression. Avoid prolonged continuous use; periodic breaks are recommended.
Magnesium Glycinate
Dosage guide
300–400 mg/day (elemental magnesium). Bedtime dosing is common for sleep and recovery purposes.
Casein Protein
Dosage guide
Typically 20 to 40g taken 30 to 60 minutes before sleep. Can also be used at other times for post-training recovery. Adjust within daily protein intake targets of 1.6 to 2.2g per kilogram of body weight.
Melatonin
Dosage guide
Studies use 0.5–5 mg/day, with low doses (0.5–1 mg) considered sufficient. It is typically taken 30–60 minutes before bed. Note that in Japan melatonin is a prescription medicine (low-dose supplements are widely sold overseas).
Ashwagandha
Dosage guide
300–600 mg/day of standardized extract (e.g., KSM-66). Take before bed or with meals. Effects often require 4–8 weeks to manifest.
Glutamine
Dosage guide
Research uses 5–20 g/day. Often taken post-workout or before bed. Additional benefit is limited when adequate dietary protein is consumed.
Magnesium
Dosage guide
200–400 mg/day (including dietary intake). Often taken before bed. Magnesium glycinate has lower GI side effects and relatively high bioavailability.
ZMA
Dosage guide
Manufacturer recommends 1–2 capsules 30 minutes before bed on an empty stomach. Typically provides 10–30 mg elemental zinc.
Anytime
Timing isn't critical — day-to-day consistency is what matters.
38
AHCC (Active Hexose Correlated Compound)
Dosage guide
1–3 g/day. Often recommended on an empty stomach (1 hour before meals).
Alpha-Lipoic Acid (ALA)
Dosage guide
300–600 mg/day (racemic ALA). R-ALA may achieve equivalent effects at lower doses (100–300 mg). Absorption is improved on an empty stomach.
Betaine Anhydrous
Dosage guide
2.5 g/day (1.25 g × 2). Effects accumulate with sustained intake.
Carnosine
Dosage guide
Oral carnosine is rapidly degraded by carnosinase. For elevating muscle carnosine, sustained beta-alanine supplementation (3.2–6.4 g/day) is more efficient.
CBD (Cannabidiol)
Dosage guide
25–75 mg/day is a common research dose. Effects and tolerance vary significantly — start low and titrate.
Chia Seeds
Dosage guide
15–30 g/day (1–2 tablespoons). Takes in water and expands — always consume with adequate fluids.
Chondroitin
Dosage guide
800–1,200 mg/day. Often combined with glucosamine (1,500 mg/day). Allow 6–12 weeks for effects.
Citric Acid
Dosage guide
1–3 g/day. Often consumed in mineral combinations (magnesium citrate, etc.).
Creatine HCl
Dosage guide
1–2 g/day. Loading phase typically unnecessary. Consider monohydrate as the evidence-backed reference form.
Flaxseed (Linseed)
Dosage guide
15–30 g/day (1–2 tablespoons). Always use ground flaxseed or grind before eating — whole seeds pass undigested.
Glucosamine
Dosage guide
1,500 mg/day (glucosamine sulfate). Allow 6–12 weeks of consistent use before evaluating effects.
Grass-Fed Whey Protein
Dosage guide
20–40 g per serving, same as standard whey. Dose based on total protein targets.
Green Powder (Greens Blend)
Dosage guide
Follow product-recommended dosage (typically 1–2 scoops/day). Mix into water or smoothies.
Green & Red Powder Blend
Dosage guide
Follow product-recommended dosage (typically 1–2 scoops/day). Mix into water or smoothies.
Green Tea Extract (EGCG)
Dosage guide
400–500 mg/day as EGCG. Synergistic effect expected when combined with caffeine.
Inositol
Dosage guide
For PCOS: 2–4 g/day (myo-inositol). For anxiety (high-dose protocols): 12–18 g/day under medical supervision.
Iron
Dosage guide
Supplementation should follow medical guidance based on deficiency severity. Typical range: 18–45 mg/day. Iron bisglycinate offers high absorption with reduced GI side effects.
L-Carnitine
Dosage guide
1,000–3,000 mg/day. Acetyl-L-carnitine (ALCAR) is often used for cognitive support.
L-Cysteine
Dosage guide
500–1,500 mg/day. Dietary protein often provides sufficient amounts. NAC has stronger evidence for glutathione support.
Lithium (Low-Dose)
Dosage guide
1–5 mg/day (lithium orotate). This is less than 1/100th of the therapeutic dose of psychiatric lithium carbonate.
Moringa
Dosage guide
2–10 g/day (leaf powder). Commonly added to smoothies or food.
Paprika Powder
Dosage guide
Use as a culinary seasoning (1–5 g/day typical). Follow product instructions for supplement forms.
PQQ (Pyrroloquinoline Quinone)
Dosage guide
10–20 mg/day. Sometimes combined with CoQ10 for potential synergistic effects.
Pumpkin Seed
Dosage guide
About 30 g/day as whole seeds, or as oil/extract supplement following product instructions.
R-Lipoic Acid
Dosage guide
50–200 mg/day. May require lower doses than racemic ALA, but human data is limited.
Spermidine
Dosage guide
~1 mg/day (supplemental). Dietary intake through wheat germ and fermented foods is also a viable route.
Sulforaphane
Dosage guide
10–40 mg sulforaphane/day. Eating fresh broccoli sprouts (100 g equivalent) is effective. Prefer minimally heated products to preserve myrosinase activity.
Testosterone Booster
Dosage guide
Follow product instructions. If concerned about low testosterone, blood tests to check for deficiencies are recommended before supplementing.
Zinc Picolinate
Dosage guide
15–30 mg/day (elemental zinc). Do not exceed the tolerable upper limit of 40 mg/day.
Zinc
Dosage guide
8–15 mg/day (adult RDA). For deficiency correction: 25–40 mg/day short-term. Upper limit is 40 mg/day.
L-Theanine
Dosage guide
100–200 mg when taken alone. When stacking with caffeine, a 2:1 ratio (200 mg theanine to 100 mg caffeine) is most commonly used in research. No stimulant effect has been reported, making pre-sleep use feasible.
Soy Protein
Dosage guide
20–40 g per serving. Combine with dietary protein sources so that total daily protein reaches at least 1.6 g/kg body weight. Pairing with other protein sources can complement the amino acid profile.
Folate
Dosage guide
400–800 µg/day is recommended before and during early pregnancy, with continuous intake from about 4 weeks pre-conception through week 12 considered especially important. Dietary folate is easily lost in cooking and is often under-consumed.
Probiotics
Dosage guide
Generally 1–100 billion CFU/day. Because effects are strain-specific, choose products that name the genus, species, and strain (e.g., Lactobacillus rhamnosus GG) and match your goal, with an adequate cell count.
Vitamin C
Dosage guide
Intake guidance is 100 mg/day. Studies commonly use 200–1,000 mg/day as a supplement, with plasma saturating around 200–500 mg. Above 1,000 mg, absorption drops and digestive symptoms such as diarrhea can occur.
Beta-Alanine
Dosage guide
3.2–6.4 g/day. Split into doses of 0.8–1.6 g to minimize paresthesia. Allow 4–6 weeks for muscle carnosine levels to rise.
Creatine
Dosage guide
3–5 g/day. Loading is optional; 5 g × 4/day for 5–7 days saturates stores faster.
Whey Protein
Dosage guide
20–40 g per serving. Adjust with meals so total daily protein lands around 1.6 g/kg body weight.
Before you use this
- If you have a medical condition, take medication, or are pregnant or breastfeeding, consult a doctor or pharmacist.
- Supplements are a complement to your diet. Build on a foundation of balanced food, training and rest first.
- Excessive intake can harm your health. Stay within the dosage guidance.