If you’re someone who takes your supplement regimen seriously, you’ve probably never thought about the prospect of decidedly not taking them. After all, consistency is key when it comes to health, right? Surprise, some experts suggest that cycling (a.k.a. Intentionally taking breaks from) certain vitamins and supplements may actually help you reap maximum benefits in the long run.
Supplement cycling—also known as “pulsing”—is the idea of taking strategic breaks from certain vitamins or supplements instead of sticking to them year-round. The goal? To give your body a reset, avoid potential dependency, and keep your regimen working as effectively as possible, according to Toby Amidor, M.S., R.D., C.D.N., award-winning nutrition expert and partner with Jarrow Formulas.
How you cycle depends on your individual needs. Some people follow a “weeks on, weeks off” approach, while others take certain supplements only during specific seasons or when their body needs extra support, she explains. “The idea is to prevent your body from adapting too much to a supplement, which could reduce its benefits or even lead to unwanted side effects,” she explains.
Whether or not to cycle a supplement depends on what you’re taking. “Some nutrients, like water-soluble vitamins, flush out of your system quickly and need daily replenishment, while others, like fat-soluble vitamins, adaptogens, and certain minerals, can build up in your body over time—making periodic breaks a smart idea,” explains Jerry Bailey, D.C., LA.c., a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. “Then there are supplements that interact with your body’s natural production of key compounds, like melatonin, in which cases long-term use might lead to dependency.”
So, is supplement cycling right for you? Let’s take a deep dive into the benefits, as well as which supplements meet the requirements.
- ABOUT OUR EXPERTS: Registered dietitian Toby Amidor, M.S., R.D., C.D.N., is an award-winning nutrition expert and partner with Jarrow Formulas. Jerry Bailey, D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian and clinical herbalist. Jacob Teitelbaum, M.D., is a board-certified internist. Trista Best, M.P.H., R.D., L.D., is a registered dietitian. Sunjya Schweig, M.D., is an integrative family physician and founder of the California Center for Functional Medicine.
The benefits of supplement cycling
1. It Supports Optimal nutrient absorption
Taking high doses of certain supplements every day can actually mess with how well your body absorbs other key nutrients. For example, iron and calcium supplements can interfere with each other’s absorption when taken simultaneously, as calcium can inhibit non-heme iron absorption, according to Amidor. To mitigate this, she recommends alternating between taking iron and calcium at different times or in different cycles to make sure you’re getting the full benefits of each.
Read More: 6 Signs You’re Not Absorbing Nutrients Well—And What To Do About It
Cycling supplements can also help keep your nutrient levels balanced and prevent buildup or absorption issues. “Factors like gut health, age, genetics, and diet all affect how well the body absorbs nutrients,” Amidor says. “If a supplement is poorly absorbed or causes excessive accumulation, cycling may be beneficial to allow the body to adjust and optimize absorption.”
2. It may reduce the chance of Toxicity
Some vitamins—especially fat-soluble ones like vitamin D—stick around in your body longer than others, according to functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. “Unlike water-soluble vitamins that flush out quickly, vitamin D can build up over time, which is why cycling it might help prevent accumulating too much, depending on your dose,” she says. “For example, many vitamin D supplements contain 5,000 IU per day, which is more than most people need if they already have healthy levels.”
If you’re just maintaining your vitamin D, rather than trying to correct a deficiency, taking it daily may not be necessary, Amidor suggests. “The same goes for B-complex vitamins: Many formulas contain higher doses than most people need, so taking them every day might not be necessary unless you have a specific deficiency.”
3. It prevents potential dependence and reduced efficacy
When we take high levels of pretty much anything, our body learns to adjust and adapt to those high levels, explains board-certified internist Jacob Teitelbaum, M.D. Over time, this adaptation can lead to diminished effects or even dependency. Take caffeine, for example: If you’re used to drinking coffee every day, suddenly cutting back can lead to withdrawal symptoms like headaches, fatigue, or irritability. Simultaneously, you might find your usual mug has less and less of a noticeable impact on your energy or focus.
The same principle applies to certain supplements, Teitelbaum points out. Fat-soluble vitamins, minerals, and adaptogens can accumulate in the body over time, potentially leading to imbalances or reduced effectiveness. “Similarly, taking high doses of melatonin regularly could cause your body to produce less of its own, making it harder to fall asleep without it,” he says.
Read More: Try ‘Adaptogen Stacking’ To Truly Level Up Your Stress Support
By cycling these supplements, you give your body a chance to reset, maintain balance, and avoid unnecessary buildup, ensuring your routine remains beneficial rather than counterproductive.
Supplements to cycle vs. supplements to take Regularly
For the most part, supplements do their job best when taken daily for long periods, but some are best cycled. Here’s how to approach a few popular options that might be a part of your regimen.
Supplements to Cycle
- Iron (for deficiency support): Research shows that taking iron every other day is twice as effective as daily supplementation for restoring levels while also improving absorption and reducing digestive side effects.
- Vitamin D (dose-dependent): Since vitamin D is stored in fat, higher doses (e.g., 5,000 IU or more) may only need to be taken a few times per week based on individual needs.
- B Vitamins (dose-dependent): Many B-complex supplements exceed daily requirements, so taking them every other day may be enough to support energy and metabolism.
- Caffeinated Pre-Workouts & Energy Boosters: Cycling caffeine-based supplements prevents tolerance buildup, keeping their energizing effects strong.
- Melatonin: Experts suggest periodic breaks to avoid reliance on melatonin supplements for sleep. Lane recommends taking it for one to two months and then stopping for two weeks to see if it’s benefited your sleep-wake cycle. (If not, continue for another month or two and then another break.)
- Chaste Berry (a.k.a. vitex): Typically used for hormonal balance, vitex is best taken only during the luteal phase of the menstrual cycle and not long-term (beyond six months).
- Adaptogens, including ashwagandha, rhodiola, and ginseng: These herbs help the body manage stress, but prolonged, continuous use may reduce effectiveness, according to integrative family physician Sunjya Schweig, M.D., founder of California Center for Functional Medicine. Incorporate them for six to eight weeks and then take one or two weeks off.
- Fat-Soluble Vitamins (A, E, K): These vitamins are stored in the body’s liver and fatty tissues, allowing them to accumulate over time, says Trista Best, M.P.H., R.D., L.D. Taking them in excessive amounts for long periods increases the potential for toxicity.
Though these general recommendations offer helpful reference points, just remember that there isn’t a one-size-fits-all approach to cycling supplements. “The optimal cycle length depends on the supplement’s nature, how quickly tolerance develops, and individual response,” Schweig says.
Supplements Best Taken Consistently
Some supplements work best with consistent use to prevent deficiencies and maintain essential functions:
- Vitamin B12: Vital for nerve function, red blood cell formation, and DNA synthesis, vitamin B12 is primarily found in animal products, which is why Amidor recommends people following vegetarian or vegan diets and older adults who may be at risk for deficiency take it consistently.
- Omega-3 Fatty Acids (Fish Oil): Omega-3s can help boost your heart, brain, and joints, promoting a healthy inflammation response, and supporting overall well-being. But here’s the catch: Your body doesn’t make them on its own. You either have to get them from fatty fish (like salmon and sardines) or take a supplement. If seafood isn’t a regular part of your diet, Amidor recommends a daily fish oil supplement to help fill the gap.
- Magnesium and Calcium: Magnesium plays a role in over 300 biochemical reactions, supporting muscle and nerve function, blood sugar control, and bone health, while calcium is crucial for strong bones and muscle function. Unfortunately, many people don’t get enough from food alone, notes Amidor. Daily supplementation can help maintain healthy levels.
- Multivitamins: While not a substitute for a balanced diet, multivitamins can help fill nutritional gaps for individuals with specific dietary restrictions or health conditions.
Important Considerations
Before starting any daily supplement regimen, it’s crucial to consult with your healthcare provider who can properly assess your nutritional needs and appropriate dosages, and monitor you for potential interactions with medications. “For nutrients you can measure easily, like folate, calcium, and vitamin D, you can compare blood work results from when you are on the supplement with when you are off,” says Amidor. “If your levels are too high while on the supplement, your healthcare provider may have you stop or reduce supplementation.”
On the other hand, symptoms or nutrient levels that worsen after stopping a supplement may indicate a true deficiency requiring consistent supplementation, she notes. Working closely with a healthcare provider is the best way to determine the right cycling routine for you.