Having a hard time falling asleep? There are a number of potential reasons why—stress, blue light exposure, afternoon coffee runs—but your supplement routine could be exacerbating the trouble. Specifically, the time you take your supplements.
“In some cases, when you take your supplements matters just as much as which supplements you take,” says Dr. Josh Axe, D.N.M., C.N.S., D.C, author of Keto Diet and member of The Vitamin Shoppe Wellness Council. “Taking certain supplements too close to bedtime may increase energy levels and contribute to sleep issues or restlessness in some people.”
Think of it this way: you wouldn’t drink a double espresso right before bed, right? Well, some supplements can have a similar wake-you-up effect. The good news is that a simple timing shift—moving your vitamins from nighttime to morning—might be all you need to reclaim those peaceful Zzz’s.
Since sleep issues are complex, talk to your doctor about any recurring sleep disturbances or bouts of insomnia. But first, see if you need to shift the time you consume the following six supplements.
1. Maca Root
Considering Maca is known as the ‘libido-boosting adaptogen,’ you’d think taking it before heading to bed would be a good idea. The problem? “Maca is definitely on the ‘adaptogens not to take before sleep’ list,” says herbalist Agatha Noveille, author of The Complete Guide to Adaptogens: From Ashwagandha to Rhodiola.
In addition to supporting sexual well-being, the herb can also be as stimulating as a cup of coffee, Noveille says. No wonder you can’t drift off!
What Makes Maca So Energizing?
Maca root grows in the harsh climate of the Peruvian Andes, where it’s developed powerful compounds to survive. When you take it, those same compounds can give your energy levels a serious boost—great for powering through your morning, not so great when you’re trying to wind down.
Here’s what you might experience if you take maca at night:
- Racing thoughts when you should be relaxing
- A subtle but noticeable energy surge
- Difficulty settling into sleep
- Waking up more frequently during the night
Related: 6 Foods That’ll Put You To Sleep
The Right Time for Maca
Noveille recommends taking maca root on mornings when you can’t stop yawning, or as a midday pick-me-up with lunch. Think of it as a natural alternative to that 3 p.m. coffee break—minus the jitters.
You can also boost your libido with non-stimulating herbs like shatavari, fenugreek, or ginkgo biloba. These gentler options won’t interfere with your sleep schedule if you prefer to stick with an evening supplement routine.
2. Ashwagandha
This powerful herb’s claim to fame: It can support both sustained energy during the day and sleep quality at night, says Axe. However, some sensitive folks only experience ashwagandha‘s stimulating effects.
Why Ashwagandha Is Tricky
Ashwagandha is what experts call an “adaptogen,” which means it helps your body adapt to stress. But here’s the catch: that adaptation looks different for everyone. For some people, it’s deeply calming. For others, it’s more like flipping the “on” switch.
If you’ve been taking ashwagandha—or sipping on moon milk (the ashwaganda-infused elixir that took over Instagram this past winter)—before hitting the hay, try swapping in a more soothing option, like reishi mushrooms.
Signs Ashwagandha Might Be Energizing for You
Pay attention to how your body responds. You might be in the “energizing” camp if you notice:
- Feeling more alert after taking it in the evening
- Vivid dreams or restless sleep
- Waking up easier in the morning (but having trouble falling asleep)
- A subtle increase in focus or mental clarity at night
The solution? Split your dose—try half in the morning and half in the evening—or move it entirely to your breakfast routine. You can always experiment to find what works best for your body.
3. Vitamin D
You probably already know that our skin produces vitamin D when exposed to the sun’s UV rays, hence why so many of us take a vitamin D supplement in the winter when daylight is limited. But did you know that some research suggests vitamin D has an inverse relationship with the sleep hormone, melatonin—and thus our sleep?
Some experts suggest that the body associates vitamin D with sunlight, and therefore presses pause on production of the nighttime hormone. As a result, taking vitamin D supplements at night—when melatonin levels naturally rise—may impact sleep quality.
The Vitamin D-Melatonin Connection
Think about it: for thousands of years, humans got vitamin D from sun exposure during the day. Your body’s internal clock learned to link vitamin D with “daytime mode.” When you take a vitamin D supplement at night, you’re essentially sending your body mixed signals—like telling it the sun is up when it’s actually dark outside.
Recent research shows that high-dose vitamin D (above 4,000 IU) can decrease nighttime melatonin levels in some people. Lower doses around 800-1,000 IU seem to have less impact, but why risk it when morning timing works better anyway?
Getting the Most from Your Vitamin D
Axe recommends taking any vitamin D supplements with a snack or meal to boost absorption. If you’ve been consuming yours with dinner, try swapping your timing to breakfast or lunch.
Here’s why morning is ideal:
- Better absorption: Vitamin D is fat-soluble, so taking it with your eggs, avocado toast, or morning yogurt helps your body absorb it more effectively
- Natural rhythm: Aligns with your body’s expectation of daytime vitamin D production
- No sleep interference: Keeps melatonin production on track for bedtime
Fun fact: studies show vitamin D absorption can increase by up to 32% when taken with a fatty meal. So go ahead and pair it with that almond butter!
4. B Vitamins
The B vitamins all play a role in how our body turns the food we eat into usable energy. (Vitamin B12 is particularly well-known for its energy-boosting abilities—and deficiency can contribute to exhaustion and feelings of sadness or stress.)
For many reasons, B12 and the other B vitamins are popular supplements. However, since they get our metabolism moving and grooving, they can have a somewhat stimulating effect that messes with sleep when taken too late in the day, says Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics.
How B Vitamins Power You Up
B vitamins are like the spark plugs in your body’s engine. They help convert your breakfast into fuel, support your nervous system, and keep your brain sharp. Here’s what each major B vitamin does:
- B1 (Thiamine): Helps convert carbs into energy
- B6 (Pyridoxine): Supports brain function and neurotransmitter production
- B12 (Cobalamin): Powers red blood cell formation and neurological health
- Folate (B9): Critical for cell growth and DNA synthesis
That’s all fantastic for daytime performance, but taking them at night is like revving your engine when you’re trying to park for the evening.
The Right Timing for B Vitamins
Luckily, “because B vitamins are water-soluble, you can take them with or without food at any time of day,” says Axe. Even if you’re not a breakfast-eater, try taking your Bs in the A.M.
Here’s a simple strategy: keep your B-complex or B12 supplement next to your coffee maker or toothbrush. That way, it becomes part of your morning routine—just like brushing your teeth.
If you’re someone who tends to feel an afternoon energy slump, taking your B vitamins with lunch can give you a natural boost to power through the rest of your day. Just make sure to take them at least 4-6 hours before bedtime.
5. Multivitamins
In addition to containing some of the aforementioned vitamins, certain multivitamins may also include energizing additions, such as caffeine, green tea extract, and CoQ10. Since these ingredients can interfere with sleep quality, make sure to carefully read your multi label.
What’s Really in Your Multivitamin?
Not all multivitamins are created equal. Some are formulated specifically for energy support and contain ingredients you definitely don’t want at bedtime. Flip your bottle over and look for:
- B-complex vitamins (covered above)
- Green tea extract or other caffeine sources
- Ginseng or other energizing herbs
- CoQ10 for cellular energy production
- Iron (which can cause stomach upset on an empty stomach)
Related: 5 Foods And Drinks That Are Zapping Your Energy
Fat-Soluble Vitamins Need Food
Beyond the energizing ingredients, multivitamins typically contain the fat-soluble vitamins A, D, E, and K. These need to be taken with food containing healthy fats for proper absorption. Since most people eat their largest meals earlier in the day, breakfast or lunch naturally becomes the optimal timing.
To avoid any potential impact on your sleep, try taking your multi earlier in the day, Axe suggests. Since fat-soluble vitamins (A, D, E and K) need to be taken with food for proper absorption, breakfast time is a good bet.
Making Multivitamins Work for You
Here’s a practical tip: pair your multivitamin with breakfast foods that contain healthy fats, like:
- Eggs cooked in olive oil or butter
- Avocado toast
- Greek yogurt with nuts
- Peanut butter on whole grain toast
- Chia seed pudding
This way, you’re maximizing absorption AND avoiding any chance of sleep disruption. Win-win!
6. Calcium
Though taking calcium at night alone won’t leave you counting sheep, doing so may reduce the effectiveness of another popular bedtime supplement: magnesium.
Magnesium, which promotes relaxation, is best taken at night, says Valdez. However, magnesium and calcium compete for absorption, so take them together and you’ll likely miss out on the full benefit of both.
The Calcium-Magnesium Competition
Imagine calcium and magnesium as two people trying to get through the same narrow doorway at the same time. They’re both important minerals, but they use the same absorption pathways in your digestive system. When you take them together, they essentially compete for entry—and you end up getting less of both.
This matters because nearly half of Americans don’t get enough magnesium from their diet, and magnesium is crucial for quality sleep. Research shows that people in the highest quartile of magnesium intake have a 36% reduced risk of getting less than 7 hours of sleep per night.
Timing These Minerals for Maximum Benefit
Plus, since vitamin D actually enhances calcium absorption, if you take vitamin D in the morning, you should take calcium then, too, Valdez adds.
Here’s a simple daily schedule that works:
- Morning: Calcium + Vitamin D with breakfast
- Evening: Magnesium glycinate 30-60 minutes before bed
This spacing gives each mineral its own absorption window and ensures you get the sleep-promoting benefits of magnesium when you actually need them. Speaking of magnesium, research from 2025 shows that magnesium bisglycinate supplementation led to a 28% reduction in insomnia severity scores—pretty impressive for a simple mineral!
Why Magnesium Deserves the Bedtime Slot
If you had to choose just one supplement for nighttime, magnesium would be a smart pick. It helps:
- Calm your nervous system by regulating neurotransmitters
- Relax tense muscles after a long day
- Support your body’s natural melatonin production
- Ease racing thoughts that keep you awake
Consider checking out sleep supplements with magnesium to find a form that works for you. Magnesium glycinate is often recommended because it’s gentle on the stomach and highly absorbable.
The Supplement Timing Takeaway
Ultimately, different supplements affect different people differently. “Certain supplements may interfere with sleep in some people but have no impact on sleep or energy in others,” Axe says. Don’t be afraid to experiment in order to find the supplement timing that works for you.
Creating Your Personal Timing Strategy
Here’s a simple framework to start:
Morning (with breakfast)
- B vitamins
- Multivitamins
- Vitamin D
- Calcium
- Energizing adaptogens like maca or ginseng
Afternoon (with lunch or snack)
- Iron (if it bothers your stomach in the morning)
- Vitamin C (if you experience reflux)
- Zinc with protein-rich foods
Evening (30-60 minutes before bed)
- Magnesium
- Calming adaptogens like ashwagandha (if it relaxes you)
- Reishi mushrooms
- Melatonin (if recommended by your doctor)
The beauty of The Vitamin Shoppe’s Auto Delivery program is that you can set up your supplements to arrive on a schedule that keeps you consistent—and consistency is key when it comes to timing. Plus, you’ll save 10% on every order.
Listen to Your Body
Pay attention to how you feel. If you notice better sleep after moving your multivitamin to breakfast, that’s your body giving you valuable feedback. Similarly, if you feel more energized during the day but sleep better at night after adjusting your supplement timing, you’ve found your sweet spot.
Remember: over 30% of American adults report not getting enough sleep, and poor supplement timing might be a hidden culprit. The good news? This is one of the easiest sleep problems to fix.
When to Get Professional Help
If you’ve optimized your supplement timing and still struggle with sleep, it might be time to chat with a healthcare professional. The Vitamin Shoppe offers free virtual nutrition coaching consultations where you can discuss your specific supplement routine and get personalized timing recommendations.
Don’t let a simple timing mistake rob you of quality sleep. With these adjustments, you can get the full benefits of your supplements without sacrificing your shut-eye. Sweet dreams!
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