⬢ Supplements

Supplements

The handful of supplements with real evidence, the many without, and why writing down what you take matters more than what it is.

Guides

1 so far, newest first.

Night or morning makes little difference in the research. Taking vitamin D3 with a meal that has some fat in it, every day, matters far more.

The short version of each, before you read it.

Night is fine for most people: the studies found no clear advantage to morning or evening.
Taking vitamin D3 with a meal containing fat raised peak blood levels by about 32% in one randomised trial.
The NHS suggests 10 micrograms a day for adults and warns against going above 100 micrograms without a doctor's advice.
The best time is the meal you eat most reliably, because daily consistency matters more than the hour.