Have you noticed how supplements have gone from “only when you’re sick” to “daily must-haves”?
India’s nutrition game is changing — and fast. With more people becoming health-conscious and juggling hectic lifestyles, popping a multivitamin or adding probiotics to your routine feels almost… normal.
In fact, the Indian supplement market is booming, valued at nearly USD 43 billion in 2024 and expected to touch over USD 68 billion by 2030. (1) What’s driving this shift? A younger, urban population that’s thinking long-term about energy, immunity, and gut health. And let’s not forget the COVID-19 wake-up call, pushing immunity boosters, multivitamins, and probiotics to the top of everyone’s shelf.
But here’s the thing – taking supplements is one thing. Taking them right is a whole different game.
The timing, what you eat with them, and even what you avoid pairing them with can make a big difference in how your body actually absorbs and uses those nutrients.
Here’s your nutritionist-approved guide to making sure your supplements actually work for you. (2,3,4,5)
Supplement Timing Guide: When to Take What
Here’s your nutritionist-approved guide to making sure your supplements actually work for you.
| Supplement | Best Time to Take | With Food? | Enhances Absorption With | Avoid Taking With | Pro-Tip |
|---|---|---|---|---|---|
| Iron | Morning, empty stomach | No (unless GI upset) | Vitamin C (e.g., orange juice) | Calcium, zinc, high-fiber foods, tea/coffee | Avoid tea/coffee close by |
| Omega-3 | With lunch or dinner | Yes | Healthy fat-containing meal | – | Daily consistency is key |
| Vitamin D | With lunch or dinner | Yes | Fat + calcium | – | Take with calcium for bone health |
| Calcium | With meals | Yes | Vitamin D | Iron, zinc, magnesium | Split doses if >500 mg/day |
| Magnesium | Evening or bedtime | Optional | – | High-dose calcium, zinc | May help with sleep |
| Multivitamin | Morning | Yes | Healthy fat-containing meal | – | Avoid doubling up on single nutrients |
| Probiotics | Morning or bedtime | No | – | Hot drinks, alcohol | Best on an empty stomach |
| Vitamin A | With meals | Yes | Healthy fat-containing meal | – | Avoid high doses unless prescribed |
| Folic Acid | Any time | Optional | – | – | Consistency > timing |
| Zinc | 1–2 hrs before meals | No (unless GI upset) | – | Calcium, iron | Take with a light snack if nauseous |
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References:
- Grand View Research: India Nutritional Supplements Market Report
- Pressman P, Clemens RA, Hayes AW. Bioavailability of micronutrients obtained from supplements and food: A survey and case study of the polyphenols. Toxicology Research and Application. 2017;1.
- ACS Omega: Bioavailability and Antioxidant Activity of Creatine Supplementation
- ScienceDirect: Long-term creatine supplementation and safety in humans
- Wiley Online Library: Dietary supplement regulation and testing gaps