Rhonda Patrick: Stop Taking Your Supplements at the Wrong Time (Fix It NOW)

Key Takeaways

• Take vitamin D in the morning or midday with a high-fat meal to avoid sleep disruption and improve absorption.
• Take omega-3 with meals, especially higher-fat meals, to maximize absorption and reduce post-meal inflammation.
• Take magnesium in the evening for sleep or during the day for cramps, headaches, or repletion after exercise/sauna.
• Take creatine in the morning or afternoon for brain benefits and to avoid potential sleep disturbances.
• Take nicotinamide riboside in the morning to align with circadian rhythms and avoid sleep disruption.

Supplements & Protocols Mentioned

• Vitamin D: Morning or midday with a high-fat meal.
• Omega-3: With meals, especially higher-fat meals; consider splitting doses morning and evening.
• Magnesium glycinate: Evening for sleep; daytime for cramps, headaches, or repletion after exercise/sauna.
• Vitamin K2: Take with vitamin D for optimal calcium shuttling.
• Multivitamin: Morning with the first meal.
• Creatine: Morning or afternoon; avoid evening to prevent sleep disturbances.
• Sulforaphane (e.g., Avmacol): Daytime with a small meal for detoxification.
• Nicotinamide riboside: Morning to align with circadian rhythms.
• Urolithin A: Daytime, especially around exercise.
• Cocoa flavanols (e.g., CocoVia): For acute cognitive effects; take 30-60 minutes before desired effect.

Notable Quotes

“Vitamin D is best taken in the morning or midday to avoid sleep disruption and improve absorption.”

“Magnesium timing is goal-dependent: evening for sleep, daytime for cramps, headaches, or repletion.”

Bottom Line

Optimize your supplement timing by taking fat-soluble vitamins with meals, magnesium in the evening for sleep, and stimulating supplements like creatine and nicotinamide riboside in the morning.

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