Q&A: Should You Spread Out Your Supplements—or Take Them All at Once?
Is it better to spread out your daily supplements like creatine and vitamins so your body absorbs them better, or does it not matter and you can just take them all at once?
—Dan G.
This is one of the most common supplement questions I get—and the answer isn’t one-size-fits-all. It depends on what you’re taking, why, and how much. Some nutrients are best absorbed under specific conditions, others can compete with one another, and a few are totally fine to take in one go.
Let’s break it down based on research and practical recommendations.
Water-Soluble vs. Fat-Soluble Vitamins
Water-soluble vitamins (like B-complex and vitamin C) dissolve in water and are not stored in the body, meaning any excess is excreted in urine. Because of this, it's generally fine to take them all at once, preferably with a meal to reduce potential stomach irritation. You don’t need to split them throughout the day unless you're trying to minimize peaks and valleys in blood concentration (e.g., with B12 in deficiency cases).
A 2016 review in Nutrients confirms that vitamin C absorption is dose-dependent, with smaller, more frequent doses leading to higher plasma levels, but for general wellness, once-daily is likely sufficient.
Fat-soluble vitamins (A, D, E, and K), on the other hand, are absorbed more effectively when consumed with fat. Your body can store these, especially vitamins A and D, so daily timing is less critical, but co-ingestion with a fat-containing meal is ideal.
A randomized trial in the American Journal of Clinical Nutrition backs this up, showing that taking vitamin D with the largest meal of the day significantly improved serum levels by 50% compared to taking it on an empty stomach.
For both water-soluble and fat-soluble vitamins, it’s best to take them at least 2-3 hours away from a workout. Intense exercise temporarily redirects blood flow away from the digestive system, which may impair absorption. Additionally, antioxidant vitamins (like C and E) taken immediately before or after training may blunt some of the adaptive responses to exercise, particularly strength and endurance gains, according to this study in PNAS.
Bottom line: Take vitamins with meals and not around workouts, for better absorption and to avoid interfering with recovery and adaptation.
Creatine
Creatine doesn’t need to be split throughout the day. What matters most is consistency, not timing. The goal is to saturate muscle creatine stores, which happens over weeks of steady intake.
Some studies have suggested that post-exercise creatine supplementation might lead to slightly greater muscle hypertrophy and strength gains compared to pre-exercise, however, these differences are often small and not statistically significant
Doses of 3 to 5 grams daily are effective. Pairing creatine with a post-workout carb or protein shake may offer a slight edge in uptake, but again, it’s not essential.
Protein Timing Myth #1: The Anabolic Window.
The idea that you must consume protein immediately post-workout is overstated. A 2013 meta-analysis of 43 studies found no strong evidence that precise nutrient timing significantly boosts muscle protein synthesis. Think of it like baking a cake: training and total daily intake are the cake—the timing is just the frosting.
In fact, delaying your post-workout meal may even increase human growth hormone (HGH), especially if you’ve fasted beforehand. That said, it’s smart to eat sooner if you’re training again within 6–8 hours, trying to gain weight, or haven’t eaten in several hours.
Bottom line: You don’t need to rush a shake after the gym, but don’t wait more than 3 hours either.
Protein Timing Myth #2: You Can Only Absorb 20-30g Per Meal
This is one of the most persistent pieces of nutrition folklore, and it’s simply not true.
Let’s clarify. Yes, there’s a limit to how much protein per meal directly contributes to muscle protein synthesis (MPS), around 0.4 to 0.6 grams per kilogram of body weight, or roughly 30–50 grams per meal for most active adults. That’s the amount your muscles can effectively use for repair and growth in a single dose, according to this study.
But that’s not the same as how much your body can absorb. Absorption refers to the protein digested and delivered into your bloodstream, and research shows your body can absorb virtually all the protein you eat, even 100 grams or more in one meal.
The kicker? What isn’t used for muscle-building gets put to work elsewhere: immune repair, neurotransmitter production, enzyme function, and more. Protein doesn’t go to waste, it just goes where it’s needed most.
So while spacing protein across 3 to 4 meals per day may optimize muscle retention and performance, there’s no hard upper ceiling on “usable” protein per meal.
Do this:
Aim for 0.8–1.0 grams of protein per pound of your goal body weight daily. This is the Minimum Effective Dose of protein.
Try to hit 20–40 grams of high-quality protein per meal, but don’t stress if a meal goes above that.
Remember: absorption ≠ muscle use and extra protein still benefits your body in meaningful ways.
In short, don’t fear a big steak or a protein-heavy breakfast.
When Spacing Matters
Some supplements can interfere with absorption when taken together, or may cause GI issues if taken in large doses. Here’s when it helps to split things up:
Magnesium: Higher doses (>250–300 mg) can cause loose stools or cramping. The NIH recommends splitting doses if you're taking more than 350 mg/day.
Zinc & Iron: These minerals compete for absorption in the gut. Zinc can inhibit iron uptake and vice versa. For best results, take zinc and iron at different times of day, and ideally on an empty stomach or with vitamin C to improve iron absorption.
Calcium: The body struggles to absorb more than 500 mg of calcium at once. If you’re supplementing more than that per day (e.g., for bone health), split it into two doses.
Does Timing Matter Overall?
Yes—and no. For most people taking standard doses for wellness, taking everything at once with a meal is perfectly fine. But if you’re:
Taking larger therapeutic doses of certain nutrients
Managing a specific deficiency
Experiencing side effects
Or taking nutrients that interfere with one another…
...then spreading your supplements out can help improve absorption and minimize unwanted interactions.
Do This: Practical Takeaways
Take fat-soluble vitamins (A, D, E, K) with a meal that contains fat for better absorption.
Water-soluble vitamins can be taken once a day, just not on an empty stomach if they upset your GI system.
Creatine: once daily is fine. Timing doesn’t matter much, but consistency does.
Protein: While only ~30–50 grams of protein may be used for muscle repair in a single meal, the rest still supports other essential functions like hormone production, immune repair, and enzyme formation. Aim for 0.8 to 1.0 grams of protein per pound of your goal body weight daily, and try to distribute it across 3 to 4 meals with 20–40 grams per meal.
Split your magnesium, calcium, iron, or zinc if taking higher doses or if you're prone to digestive issues.
Watch for interactions (zinc + iron, calcium + magnesium), especially if you're supplementing for a known deficiency.
When in doubt: Consistency > Timing.
What I Do
Morning
I tend to work out in the morning and fasted. After my workout, I’ll have a protein shake which includes the following. I include the greens powder, which probably has some blunting on my workout because if I don’t take it in the morning, I simply won’t remember to take it later in the day, so I look at it as choosing the lesser evil.
Water and ice (add these in first, then….)
Creatine monohydrate (5g)
Whey protein powder (30-40g)
(Levels whey protein powder is by far my favorite)
Nuts (a total handful of raw almonds, Brazil Nuts, and walnuts)
Organic Cacao Nibs (3 tbsp)
Electrolyte drops (1 ml)
See my article here for other great electrolyte options
Organic kefir or yogurt (1/2 cup)
Bone broth (1/2 cup) OR Collagen peptides (1 scoop)
A dash of organic Ceylon cinnamon
A pinch of sea salt
A scoop of Super Greens Daily
Lunch
This is when I take my other vitamins and supplements, at least 4 hours away from a workout. And I eat a high fiber, high protein meal.
Dinner
I make sure my protein levels are topped off. I prioritize whole foods, but I will take essential amino acids or have one of my favorite clean protein sources:
IQ Bars: These are low-carb, low-sugar and void of seed oils (use MINDBODYDAD for up to 15% off). Delicious too.
David Bars: High protein, no sugar, and low calories. Also, delicious.
Maui Naui Jerky: All-natural, high-protein venison jerky made from wild-harvested Axis deer on Maui.
If you have a question, shoot me an email at contact@mindbodydad.com.
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