Supplement schedule template
A free, printable template for organizing supplements across the day — pre-filled with the spacing rules that matter (iron away from coffee, competing minerals apart, fat-solubles with a meal). Print it as-is, or generate a personalized routine in 3 minutes and load it into the planner. Informational only, not medical advice.
Daily schedule
Best for anything absorbed better without food — and take iron here, 30-60 minutes before coffee or tea.
e.g. iron (if you take it), an amino acid like glycine
Yours: ________________________________________
Energizing or water-soluble vitamins earlier in the day suit most people.
e.g. B-complex / B12, vitamin C
Yours: ________________________________________
Fat-soluble vitamins absorb better with dietary fat — batch them into one meal.
e.g. vitamin D3, vitamin K2, omega-3 fish oil, CoQ10
Yours: ________________________________________
A good slot for a second dose when you're splitting a mineral, or anything gentler on a full stomach.
e.g. a split calcium dose, zinc (with food)
Yours: ________________________________________
Keep this dose a couple of hours away from a morning mineral dose so they don't compete.
e.g. magnesium, a second mineral dose
Yours: ________________________________________
For anything you find calming or that fits a wind-down routine.
e.g. magnesium glycinate, glycine
Yours: ________________________________________
Spacing rules to remember
- Keep iron and calcium about 2 hours apart — they compete for absorption.
- Take iron 30-60 min before coffee/tea, or a couple of hours after.
- Space fiber (psyllium, inulin) about 2 hours from other supplements and medicines.
- Put fat-soluble vitamins (A, D, E, K, omega-3) with a meal that has fat.
- Don't stack the same nutrient across several products past its upper limit — check for duplicates.
- Ask a pharmacist about timing anything around a prescription medication.
Common questions
How do I organize my supplements into a schedule?
Group them by time of day and by a couple of simple absorption rules: fat-soluble vitamins with a fatty meal, iron away from coffee and calcium, competing minerals spaced a couple of hours apart, and fiber away from everything else. Fill those into the morning / meal / evening / bedtime slots and keep it somewhere visible for the first few weeks.
Is there a free printable supplement schedule?
Yes — this page is a free printable template. Use your browser's print (or 'Save as PDF') to keep a copy, or generate a personalized version from your goal and preferences with the Stack Builder.
Which supplements go in the morning vs at night?
Energizing or water-soluble ones (B vitamins, vitamin C) and iron tend to suit the morning; magnesium and anything calming often fit the evening or bedtime. Fat-soluble vitamins go with whichever meal has the most fat. Timing is a preference, not a safety rule — adjust to what you tolerate.
Related guides
What can you take together? · Best time to take · With food vs. empty stomach · Minerals to space apart