Daily Supplement Intake Tracker
Build your daily supplement routine and track what you've taken. Add supplements from our pre-built list or create custom entries. Includes optimal timing recommendations.
Optimal Supplement Timing Guide
When you take your supplements matters almost as much as what you take. Here's a science-based timing guide to maximize absorption and minimize interactions.
Morning (Empty Stomach)
Better absorption without food competition
Morning (With Breakfast)
Fat-soluble vitamins need dietary fat for absorption
Afternoon
Avoid stimulating supplements too late in the day
Evening (With Dinner)
Split doses improve absorption for some nutrients
Before Bed
Promotes relaxation and sleep quality
Important Timing Rules
Separate Iron & Calcium
Take iron and calcium at least 2 hours apart. Calcium significantly reduces iron absorption. If you take both, take iron in the morning and calcium in the evening.
Fat-Soluble Vitamins Need Fat
Vitamins A, D, E, K, CoQ10, and curcumin all require dietary fat for proper absorption. Take them with a meal containing at least 10-15g of fat.
Zinc & Copper Balance
Long-term zinc supplementation (30mg+) can deplete copper. If taking zinc daily, consider adding 1-2mg copper or take a break every 2-3 months.
Magnesium Timing
Magnesium glycinate is best taken before bed for sleep benefits. Avoid taking magnesium with zinc as they compete for absorption. Separate by 2+ hours.