Supplement Library

Optimal Timing by Chronotype

Why This Timing

Peak absorption during cortisol elevation and elevated stomach acid. Taking it in the morning avoids melatonin suppression.

Research

Vitamin D absorption is 2–3x higher in the presence of cortisol-driven gastric acid.

Optimal Timing by Chronotype

Why This Timing

B vitamins are energizing and support catecholamine production. Morning timing amplifies natural energy. Evening timing disrupts sleep.

Research

B vitamins (B6, B12, niacin) support dopamine and noradrenaline synthesis during the morning catecholamine surge.

Optimal Timing by Chronotype

Why This Timing

Magnesium enhances GABA signaling and supports melatonin. Timing it 1–2 hours before sleep amplifies sleep onset and consolidation.

Research

Evening magnesium increases sleep consolidation by 10–15% and supports parasympathetic tone.

Optimal Timing by Chronotype

Why This Timing

Most effective 30–60 minutes before sleep. Acts as a chronobiotic to entrain your clock and amplify endogenous melatonin.

Research

Exogenous melatonin is most effective when timed 30–60 min before natural DLMO (dim-light melatonin onset).

Optimal Timing by Chronotype

Why This Timing

L-theanine promotes GABA and alpha-wave relaxation. Evening timing primes the nervous system for sleep. Morning timing is wasted.

Research

Evening L-theanine improves sleep onset latency by 10–15 minutes and enhances sleep quality.

Optimal Timing by Chronotype

Why This Timing

Iron absorption is 2–3x higher in acidic conditions. Cortisol naturally elevates stomach acid in the morning.

Research

Stomach acid and vitamin C enhance iron bioavailability; morning cortisol drives gastric acid production.

Optimal Timing by Chronotype

Why This Timing

Stimulating adaptogen that enhances cortisol and catecholamine signaling. Morning timing amplifies natural alertness. AVOID evening (suppresses melatonin).

Research

Rhodiola increases cortisol and catecholamine signaling; evening use disrupts melatonin and sleep onset.

Optimal Timing by Chronotype

Why This Timing

Primary GABA co-agonist for sleep. Pre-sleep dosing maximizes sleep-onset growth-hormone secretion and sleep consolidation.

Research

Pre-sleep glycine increases growth-hormone secretion by 20–25% and improves sleep efficiency.

Optimal Timing by Chronotype

Why This Timing

Evening timing supports nighttime immune response. Avoids competition with iron/calcium (which are taken in morning).

Research

Zinc absorption improves with food; evening dosing aligns with the sleep-phase immune-function peak.

Optimal Timing by Chronotype

Why This Timing

Enhances insulin sensitivity, which is 40–50% higher in morning than evening. Morning dosing is 2–3x more effective.

Research

Berberine effectiveness for glucose control is maximized when insulin sensitivity is peak (morning).

Optimal Timing by Chronotype

Why This Timing

Fat-soluble. Pairs with Vitamin D in the morning to support calcium regulation and bone health.

Research

K2 synergizes with vitamin D; morning absorption peak aligns with cortisol-driven bile secretion.

Optimal Timing by Chronotype

Why This Timing

Lowers evening cortisol and supports parasympathetic tone. Morning use blunts cortisol awakening response (CAR). AVOID morning.

Research

Evening ashwagandha reduces cortisol by 15–30%; morning use suppresses the cortisol awakening response.