September 2025 - RoutineBase

Month: September 2025

When to Take Vitamins for Best Results: Morning vs Afternoon vs Night

Posted on by Becky

Vitamins and supplements are a fantastic way to fill nutritional gaps, support energy levels, and keep your body functioning at its best. 

But here’s something many people overlook: timing matters.

The time of day you take your vitamins can affect how well they’re absorbed, how they make you feel, and even whether they interfere with sleep or digestion.

In fact, according to research, there are 13 vitamins recognized for playing a role in our daily nutrition. However, depending on their solubility (aka their ability to be dissolved), they’re divided into:

  • Fat-soluble vitamins
  • Water-soluble vitamins

So the time of the day we take vitamin supplements matters to some degree, especially if we also take into consideration what we eat and when.

In this guide, we’ll break the day into morning, afternoon, evening, and night and cover exactly which vitamins work best when!

Morning: To Power Up Your Day

The morning is when your body transitions from a fasting state into active mode. 

Cortisol levels are naturally higher at this time (a hormone that helps wake you up) and taking certain vitamins early can complement this natural rhythm.

Research shows that some vitamins (like B12) help regulate circadian rhythms by supporting melatonin production later at night. This means taking them too late in the day can actually delay sleep onset.

B-Complex Vitamins

B vitamins are involved in converting food into cellular energy (ATP). Studies show that supplementation improves cognitive function and mood, especially in those with low intake. 

To be specific, Vitamin B12 deficiency is linked with fatigue, poor concentration, and even mild depression. So supplementing early in the day helps fight these effects and aligns with natural energy peaks.

Food rich in vitamin B12 include:

  • Animal liver
  • Clams
  • Sardines
  • Beef
  • Tuna
  • Salmon

Which are all great but not always suitable for breakfast, which is why a B12 supplement can come in handy, especially one from a brand that tests every batch, like those you’ll find among metagenics vitamins for sale.

Vitamin C

Vitamin C is water-soluble and absorbed quickly. It’s also a cofactor for collagen production and immune defense, meaning early intake helps prepare your body for the stressors of the day.

Research published 2017 shows that consistent daily intake improves antioxidant status and reduces oxidative stress; particularly helpful in the morning when cortisol levels rise. Think of oranges, berries, tropical fruits and broccoli to boost your vitamin C intake.

Probiotics

Taking probiotics 30 minutes before breakfast allows live bacteria to pass through the stomach before acid levels peak. In fact, probiotics taken before or with meals survive better than those taken after meals!

Multivitamins

Multivitamins contain a mix of water- and fat-soluble nutrients. Taking them with breakfast ensures you get a little fat to improve absorption of vitamins A, D, E, and K; and it helps you remember to take them daily!

Afternoon: For a Midday Nutrient Boost

The midday period is often when we experience a sudden “sleepiness”, especially after lunch.

This is partly due to circadian rhythms and a natural dip in core body temperature, which triggers drowsiness. Which is why taking the right vitamins here can stabilize energy levels and support brain function.

Vitamin D

Vitamin D is fat-soluble, so pairing it with lunch (often your largest meal) significantly improves absorption.

According to studies, when vitamin D is taken with the largest meal of the day it improves absorption and results in higher serum levels.

Food rich in vitamin D include:

  • Oily fish
  • Egg yolk
  • Liver
  • Mushrooms
  • Milk

But Vitamin D supplements can always give you some of the valuable intake you need on a daily basis!

Iron

Iron is absorbed best on an empty stomach, but many experience nausea if they take it first thing in the morning. 

So a mid-afternoon dose (at least 2 hours after coffee and away from calcium) is a good compromise.

Magnesium (Split Dose)

Magnesium is involved in over 300 enzymatic reactions, including energy production and nerve transmission. 

If taking high doses (e.g., for migraines or stress), splitting it into two doses (lunch and dinner) can improve absorption and reduce the chance of loose stools!

Evening: For Recovery and Relaxation

In the evening, our body begins to shift into “recovery mode”. 

It repairs tissue and fills up our energy compartments, so certain vitamins can amplify those natural processes.

Omega-3 Fatty Acids

Taking omega-3s with dinner improves absorption because they are fat-soluble.

Actually, consistent intake of omega-3s is linked to reduced inflammation, better heart health, and even improved sleep quality thanks to their role in melatonin regulation.

No wonder why people like David Goggins take omega-3 supplements on a daily basis!

Calcium

Our body repairs bones while we sleep, so calcium supplements in the evening  may support this natural process. 

Some food rich in calcium include:

  • Cheese
  • Yogurt
  • Almonds
  • Beans and lentils

As well as figs.

Tip: Avoid pairing calcium with iron supplements, as they compete for absorption.

Night: To Optimize Your Sleep

Nighttime is when your body goes into full repair mode, releasing growth hormone, repairing tissues, and strengthening the immune system. Which is why certain nutrients taken just before bed can support these processes.

Zinc

Zinc supports immune function and is involved in protein synthesis and tissue repair.

Zinc also supports testosterone production in men and may help regulate hormonal balance in women, both processes that naturally peak overnight. This makes bedtime an ideal window for supplementation.

Collagen

Collagen is the most abundant protein in your body and a key component of skin, hair, nails, joints, and connective tissue. 

Your body naturally ramps up fibroblast activity (the cells that produce collagen and elastin) during deep sleep, particularly in the first few hours of the night when growth hormone levels peak. 

This is the body’s prime window for tissue repair, so taking collagen before bed may work well with these natural processes.

How to Get Smarter: 7 Science-Based Ways to Increase Intelligence

Posted on by Becky

Most people think you’re either born smart or you’re not, but modern neuroscience proves otherwise.

Our brain can be remarkably adaptable thanks to a concept called neuroplasticity, aka the ability to form new neural connections throughout life.

That means intelligence isn’t a static trait, but a skill you can train and improve based on your daily habits and actions.

So let’s dive into 7 ways you can unlock certain parts of your brain and actually boost your intelligence.

Engage in Cognitive Training

Just as muscles strengthen with resistance training, your brain gets sharper when you challenge it. Cognitive training tools like dual n-back tasks, problem-solving puzzles, or chess stimulate working memory and reasoning.

Cognitive training refers to specific exercises designed to improve areas like: 

  • memory
  • attention
  • processing speed
  • problem-solving. 

Unlike passive activities, these exercises intentionally stretch your brain’s working capacity, forcing it to adapt and grow.

In fact, a landmark study in PNAS found that targeted working memory exercises significantly boosted fluid intelligence, which is the ability to solve novel problems independent of prior knowledge.

Tip: Dedicate 10 to 20 minutes per day to puzzles, logic apps, or strategy games.

Practice Mindfulness and Meditation

Most people think the goal of meditation is to make you relax, but that’s only partially true.

Meditation – when done right – changes your brain at a structural level. Regular mindfulness practice increases gray matter density in the hippocampus (memory and learning) and prefrontal cortex (decision-making and focus).

Even short daily sessions of 10 to 15 minutes can reduce stress hormones like cortisol, improve concentration, and enhance emotional intelligence.

It’s no wonder why countless successful people have added meditation to their daily routines, such as Bryan Johnson and David Goggins just to name a few.

Goggins has actually stated that:

“You have to spend a hell of a lot of time with yourself, learning about yourself… So every night, that’s what I do when I’m stretching and meditating.”

So maybe it’s time to add this to your own daily routine as well?

Try Brain-Boosting Supplements

While habits can be essential to boost intelligence and memory,  science shows that certain natural supplements can support brain health and further enhance mental performance.

According to sources, even renowned people like Andrew Huberman include such supplements in their daily routine.

Such brain-boosting supplements can have a wide range of benefits, each focusing on something different such as:

Tip:  Supplements are most effective when paired with a healthy lifestyle. They won’t replace sleep or exercise, but they can give your brain an extra edge.

Also, while brain-boosting supplements are suitable for all ages, they can be particularly useful for age-associated mental decline. After all, cognitive function declines over time but studies show that you can optimize brainspan when targeting its main causes.

Learn New Skills

Your brain thrives on novelty. Every time you learn something new, your brain creates fresh neural connections.

  • Languages & instruments: Learning a second language through a structured approach, such as using a learn spanish app, or playing an instrument challenges memory, motor skills, and creativity.
  • Problem-solving skills: Coding, chess, or even cooking new recipes force your brain to think differently and adapt.
  • Lifelong learning: People who continue learning throughout life maintain better cognitive health and lower their risk of dementia.

Neuroimaging studies show that people who engage in continuous learning build “cognitive reserve”, which is an extra brainpower that protects against age-related decline.

Keep a Brain-Healthy Diet

Food isn’t just fuel for your body, but your brain as well. Of course we’re not talking about any food, but a diet rich in the right nutrients.

First and foremost you can begin by avoiding excess sugar, processed foods, and trans fats, which can impair memory and concentration.

Then, you can consult a professional in order to create a brain-healthy diet which will consist of:

Try to always incorporate at least one brain-healthy food into every meal, like avocado toast for breakfast, salmon salad for lunch, or nuts for snacks.

Make Sure You Get Enough Quality Sleep

Sleep is often underestimated, but it’s one of the most powerful tools for improving intelligence and overall brain function. 

What most people don’t know is that when you sleep, your brain isn’t “shutting down”; it’s actively processing, repairing, and preparing you for peak mental performance the next day.

And how will you achieve good mental performance without enough sleep?

Plus, researchers at the University of Rochester discovered that while you sleep, your brain activates the glymphatic system, which is a kind of “waste clearance system”.

This system flushes out harmful proteins like beta-amyloid, which is linked to Alzheimer’s disease when it builds up.

In simple terms: sleep is when your brain “takes out the trash.” Without it, toxins accumulate, leading to brain fog, slower thinking, and long-term cognitive risks.


Practice Dual N-Back Training

One of the most researched methods in cognitive psychology for boosting intelligence is working memory training, and the dual N-back task is at the center of it.

In a nutshell, dual N-back is a brain-training exercise where you must remember a sequence of visual and auditory stimuli that appeared “n” steps earlier. For example, you might see squares appearing on a grid while also hearing letters, and you must recall both patterns at the same time.

And unlike simple memorization, it trains the brain to hold and manipulate information; skills vital for learning, math, reasoning, and decision-making.

What to Keep In Mind

Improving your intelligence or “getting smarter” isn’t about quick fixes, since you need to build habits that train and strengthen your brain over time.

Yes, supplements like the ones we aforementioned can certainly give you a boost, but you shouldn’t limit yourself to them.

In short, if there’s one thing you should keep from this blog post, is to treat your bain like a muscle. 

Feed it, train it, rest it, and challenge it… and it will reward you with sharper thinking, better memory, and lasting intelligence!