Are you taking your supplements at the right time?
One of the most common questions we’re asked is a simple one:
When is the best time to take my supplements?
The good news is this – your body doesn’t need perfection. It needs consistency, nourishment and a rhythm that works for you. Bio Blends formulations are designed to integrate easily into real life, not demand complicated routines.
In saying that, some nutrients have optimal absorption times – like iron in the morning – and all supplements are best taken away from caffeinated drinks and food. So if you are a coffee with breakfast person versus a coffee mid-morning human, consider this in your plans. Leave a minimum of 30 minutes between consuming caffeine and taking any supplements.
Here's a simple guide you can return to whenever you need it.
Morning – start steady, not rushed
First thing on an empty stomach, or with breakfast
If you are low in iron or need help maintaining your levels, ****start your day with Iconic Iron for energy, clear thinking and resilience. Containing ferritin-iron with its unique absorption mechanism that overcomes the usual iron absorption hurdles, along with the nutrient cofactors needed for robust iron metabolism, without the common gut-related side effects.
This timing often works beautifully for vitality and helps iron get where it’s needed most.
Breakfast
If more calm is high on your “in” list, Calm Restore offers a gentle way to support your nervous system and stress response as the day begins. Many people find this helps them feel calmer, clearer and more resilient from the outset.
Mid-morning option – support iron absorption
If caffeine is a feature first up for you, mid-morning can be a great time for your Iconic Iron while hepcidin, a protein the liver makes more of later in the day that impedes iron absorption, remains low.
Mid-afternoon – nourish, don’t push
Ideal for the mid-afternoon, when energy can dip. This is not a stimulant “lift”, but a nourishing way to support steady energy, antioxidant protection and cellular health. It’s also a wonderful way to side-step sugar cravings if they are a regular feature of your afternoons.
Evening – support rest and digestion
An hour after dinner
Taken an hour or so after your evening meal, magnesium supports muscle relaxation, healthy bowel motility and the nervous system’s natural shift toward rest. If you don’t need zinc support, you can move your magnesium supplement to just before bed.
Before bed – quiet, focused support
Best taken away from other nutrients, making bedtime a natural fit. Zinc supports immune function, skin health and key enzymatic processes overnight. Keep your bottle beside your toothbrush for easy remembering.
What about blends with split doses?
Liver Love, Cycle Essentials, Meno Ease and Skin Nutrition
These blends are best taken with food and split across the day. You might pair them with breakfast and dinner, or lunch and dinner – whichever fits most comfortably alongside your other supplements and your daily rhythm. If morning really is the only time you “remember” to take supplements, take the full dose with breakfast. Ideally though, these are taken as split doses e.g. with or just after breakfast and dinner.
There’s no single “right” schedule here. The best routine is the one you can sustain, because when your supplements fit your life, they’re far more likely to support your health.
Can you take Bio Blends products together?
Yes – absolutely.
Our blends and essential nutrients are designed to complement each other, not compete.
If you’re taking Calm Restore alongside Meno Ease, we recommend reducing Calm Restore to one capsule per day, as both offer calming nervous system support.
Think of this not as a rigid plan, but as a framework. Your body responds to nourishment offered with consistency and care, not pressure.
