Walk into any wellness routine today and you’ll find a handful of familiar supplements: creatine for strength and performance, omega-3 for heart health, magnesium for recovery, vitamin D for immunity. Most of us know what these supplements are supposed to do. What far fewer people know is how to take them properly in order to get the full benefit. Should they be taken in the morning or evening? With food or on an empty stomach? Alongside other supplements, or separately? For many people, this is where the disconnect happens: they’re taking the right supplements, just not in the right way.
According to human biologist and longevity expert Gary Brecka, timing and method matter just as much as the supplement itself. A nutrient taken at the wrong time of day, or without the fat, protein or cofactors it needs for absorption, may not be utilised by the body as effectively as intended. In other words, optimisation isn’t simply about what you take, but when and how you take it.
That philosophy sits at the heart of The Ultimate Human Wellness, which has recently launched in the UK exclusively with Healf. Developed with Gary Brecka’s guidance, the range is designed to help consumers approach supplementation more consistently, intentionally and effectively, focusing not only on the ingredients themselves, but on the habits that make those ingredients work harder.
In this article, we break down Gary Brecka’s expert advice on exactly how to take some of the most popular supplements, from vitamin D and omega-3 to magnesium, creatine and probiotics, so you can ensure your daily routine is delivering the results you’re actually hoping for.
- Creatine – Take creatine every single day. The biggest mistake people make is only taking it on training days. The timing is less important than the consistency; morning, pre-workout, post-workout, it can all work. What matters is that you build it into your daily routine and actually stick to it.
- Multivitamin – I recommend taking a multivitamin with food, ideally with breakfast or lunch. If you attach it to a meal you already have every day, you’re far more likely to stay consistent. Don’t overcomplicate it — the goal is to give your body a strong daily foundation.
- Vitamin D3 + K2 – Take this with a meal, ideally one that contains healthy fats, because vitamin D is fat-soluble. I’d usually build this into a morning or lunchtime routine rather than taking it randomly. You want your body to be able to absorb and use it properly.
- TMG – Take TMG with food, often earlier in the day, as part of a methylation-support routine. The point is consistency. You’re giving the body the raw materials it needs to support key processes, so dipping in and out is not the way to do it.
- Sleep support supplements – Anything designed to support sleep should be taken as part of a proper evening routine, not as a last-minute rescue after a chaotic day. Dim the lights, get off screens, stop eating earlier and give your nervous system a clear signal that it is time to recover. Sleep is when the body repairs, so the routine around it matters.
- Omega-3 – Take omega-3 with a meal, ideally one that contains some fat. This helps with absorption and can make it easier on the stomach. Again, don’t obsess over the perfect time, focus on taking it consistently.
- SAMe – I would usually take SAMe earlier in the day, either in the morning or around lunchtime, and with food. I wouldn’t make this part of a nighttime routine. Keep it in the part of the day focused on energy, mood and cellular function.
- DNA Testing Kit – Start here if you want to stop guessing. The point of testing is to understand how your body processes key nutrients, particularly around methylation, so your supplement routine can be based on your biology rather than trends.
