Key Takeaways:

• Timing your supplements can impact how well they’re absorbed.
  

• Some supplement ingredients work better with food, while others are fine on an empty stomach.
  

• Matching your supplements to your daily routine can make it easier to stay consistent.

At Dose, we’re big fans of smart routines, especially the ones you can actually stick to.

The truth is, timing your supplements can make a difference… but not always in the way you might think. Some need food, some work better solo, and others are all about consistency. 

Let’s break down what to know and how to build a supplement schedule that works with your life.

Why Take Supplements?

Ideally, you’d get everything you need from a perfectly balanced, home-cooked, nutrient-dense rainbow of a diet.

Even with the best intentions (and a fridge full of leafy greens), it’s not always easy to hit your nutritional targets. That’s where supplements come in — not as a replacement for a healthy lifestyle, but as a tool to help support it. They fill in the gaps, give your body some extra backup, and help you stay consistent with your health goals.

Does Supplement Timing Matter?

The timing of your supplements can influence how well they’re absorbed, or how your body puts them to use, but it depends on what you're taking and how it's formulated. Some ingredients should be taken with food, while others should be taken on an empty stomach.

Here’s the thing most people don’t realize: your body isn’t just waiting around to process supplements the second they show up. 

Digestion, enzyme activity, and bile production are all happening on their own timelines, and that’s why context matters. Taking fat-soluble ingredients with a meal can help with absorption. Meanwhile, water-soluble vitamins don’t need to be taken with food.

Then there’s the format. Liquid supplements — like Dose — bypass some of the breakdown that capsules and powders go through, so the body can do a little less work.*  So yes, timing matters, but more important than the exact hour you take something is the rhythm you build with it. Making your supplements a daily habit, at a time that works for your routine, is what makes the biggest difference in the long run.

Which Supplements Are Best With Food?

Wondering which supplements are better with food? Whether it’s to ease digestion, help your body use the ingredients more effectively, or avoid that queasy “Why did I take this on an empty stomach?” feeling, a few standouts pair best with a snack or meal.

Curcumin (Turmeric Extract)

Curcumin is the active compound in turmeric and the ingredient responsible for its signature color and benefits. It’s been shown to support healthy liver function and support the elimination of unwanted stressors, but it comes with one major catch: it’s naturally hard for your body to absorb.*

That’s where food comes in. Eating a meal, especially one with healthy fats, can help stimulate bile production, which improves your body’s ability to process and actually use curcumin. Without that support, a lot of it may just pass through without making an impact.

That’s exactly why we use a clinically-backed form of curcumin in Dose that’s 24x more bioavailable than standard turmeric powder. We’ve already done the work to help your body absorb it, but if you’re taking your shot around a meal, even better.*

Vitamins A, D, E, and K

These four are known as the fat-soluble vitamins, which means they need a little help from dietary fat to be absorbed and stored properly in the body. Without it, they don’t get where they need to go.

Just adding a source of healthy fat to your routine makes all the difference. Think nuts, eggs, olive oil, or even your morning toast with peanut butter. If your supplement contains any of these vitamins (many multivitamins and blends do), food is their best friend.

CoQ10

CoQ10 is a compound your body makes naturally, and it plays a key role in producing energy at the cellular level. It also supports long-term heart health, which is why you’ll often see it recommended for people over 40 or anyone looking to support their cardiovascular system.

The kicker? It’s not the easiest supplement to absorb, especially in dry forms like capsules or powders. Taking it with food (particularly something that contains fat) helps your body break it down and transport it to where it needs to go. Without that support, a good portion of it might not be used effectively.

Which Supplements Can You Take on an Empty Stomach?

Not everything needs a plus-one. Some supplements are totally fine — and in some cases, better — taken solo.

If you’re someone who likes to start your day early, take your supplements before breakfast, or just prefers keeping your routine simple, these are the ingredients that don’t need food to do their job. They’re generally easier on digestion and water-soluble, meaning your body doesn’t need fat or a full meal to absorb them effectively.

Here’s what makes the list:

Vitamin C

Vitamin C is water-soluble, so it gets absorbed quickly without the help of food. 

Whether it’s supporting your immune system, skin, or general wellness, this is one of the easiest supplements to take anytime, anywhere. It also doesn’t stick around in your system for long, so consistency matters more than timing.

B Vitamins

This family of nutrients, including B6, B12, folate, and others, supports everything from energy levels to brain function to red blood cell production. Like vitamin C, B vitamins are water-soluble and absorb well on an empty stomach. 

Just one tip: some people find B vitamins a little energizing, so morning might be a better call than bedtime.

Adaptogens

Adaptogens are herbs that help your body adapt to stress, and many of them don’t require food to work. Ashwagandha is generally well-tolerated on its own, though if you’re new to adaptogens or taking a higher dose, pairing with food can help minimize any initial stomach sensitivity.

What Time To Take Supplements

You’ve figured out which supplements need food and which ones don’t, so now let’s talk about the clock.

While consistency is key, the time of day you take your supplements can still shape how they feel in your body. Some ingredients are better suited to your morning momentum. Others pair well with a mid-day breather or a nightly wind-down.

Here’s how to think about timing without overthinking it:

Morning

This is a great time to take supplements that support energy, digestion, or focus. Starting your day with a consistent wellness habit helps build routine… and if you’re taking anything that might feel stimulating (like B vitamins or ginger), it’s smart to get it in early.

Plus, mornings tend to be when we’re most consistent. If it’s part of your breakfast or skincare lineup, chances are you’ll remember to take it.

Afternoon

The afternoon is ideal for adaptogens or anything that supports stamina, calm, or recovery, especially if you’ve already hit the to-do list hard. This is a good time to check in with your body: Do you need support with digestion? Stress? A second wave of focus? Think of it as a wellness reset, not a redo.

Evening

Evenings are for restoration. That makes it a solid window for supplements that support skin health, repair processes, or calm digestion. You don’t want anything too stimulating close to bed, but ingredients like aloe, licorice, or sea buckthorn tend to play nicely with your body’s natural overnight rhythm.

If you already have a night routine (skincare, tea, PJs), this is a natural place to add in your supplements too.

The Bottom Line

The best time is the one that works for you. It all comes down to what you’re taking, how your body responds, and most importantly, what you can stick with.

Because here’s the truth: a supplement is only as effective as your ability to take it regularly. That’s why we created Dose.

Every Dose supplement is made with functional, clinically-backed ingredients that are easy to take and even easier to build into your routine. Just powerful support for your liver or cholesterol — in a 2oz supplement that takes two seconds and tastes great.*

Whether you take yours first thing in the morning or as part of your afternoon wind-down, you’re doing something good for your body. And that’s what wellness is all about.

Explore our full lineup of supplements and find the Dose that fits your day.

FAQs

Can I take all my supplements at the same time?

Sometimes yes, sometimes no. It depends on the ingredients. Some nutrients (like vitamin C and iron) actually help each other out, while others (like calcium and magnesium) may compete for absorption if taken together. 

If your supplements are thoughtfully formulated — like our Dose supplements — you’re good to go. If you’re mixing multiple products or pill-based supplements, spacing them out by a few hours can help reduce overlap and improve absorption.

Can I take supplements on an empty stomach first thing in the morning?

Yes, some supplements are designed for exactly that. Vitamin C, B-complex vitamins, most adaptogens (like ashwagandha), and herbal bitters (like dandelion or milk thistle) are generally fine without food. 

If you're unsure or notice mild stomach discomfort, try taking your supplement with a small snack. Everyone’s body is a little different, and it's okay to experiment with timing to see what feels best.

Do I need to cycle my supplements?

Most daily wellness supplements don’t require cycling, especially when they’re made with natural, food-based or herbal ingredients. For higher-potency adaptogens or targeted blends, it can be helpful to take occasional breaks, especially if you're using them for a specific phase of support (like stress recovery or hormone balance). 

When in doubt, check the label, listen to your body, and talk to a healthcare provider if you’re unsure.

Sources:

Turmeric and Its Major Compound Curcumin on Health | NIH

Fat-Soluble Vitamins - Diet and Health | NCBI Bookshelf 

Coenzyme Q10 | Mayo Clinic

What are adaptogens and should you be taking them? | UCLA Health 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.