Magnesium Glycinate
- For stress, take 2 to 4 capsules throughout the day & ideally 2 - 3 hours between each dose
- For sleep, take 1 to 2 capsules late in the afternoon or at dinner & 1 to 2 capsules anywhere from 30 minutes, to just before bed
- Smaller doses more frequently has been shown to be more effective at raising magnesium levels, so hence why it's best to split this up
- It's always a good idea to start with a low dose & increase the number of capsules if needed.
Vitamin D3 with MCT
- Take 1 capsule with first meal of the day, & ideally that meal includes good quality quality fats like avocados and eggs fats support absorption
- We've paired ours with MCT from coconut oil to support this, but best practice would still be with food.
- If you're more likely to have fats with lunch, like a salad with avo .. then wait to supplement then.
Vitamin K2 as MK7
- Take 1 capsule with your first meal of the day & ideally that meal includes healthy fats (like avocados & eggs).
- Vitamin K is a fat soluble vitamin (like vitamin D), which again, means fats from food support absorption.
- We have included a small amount of MCT from coconut oil in our vitamin K2 supplement ... but for optimal absorption, would still recommend supplementing with a meal.
- If you're taking a vitamin D supplement ... we would recommend supplementing vitamin K2 at the same time.
Zinc Glycinate
- Take 1 capsule without food
- Best practise is to supplement zinc either 1hour before or 2 hours after a meal (there are certain compounds in food that can impact absorption of zinc)
- For some people, taking it without food can give them an upset stomach.. if that's the case for you, take it with a meal (avoiding wholegrain, legumes, nuts & seeds)
Iron Glycinate
- Take 1 capsule without food
- Just like Zinc, Iron is also sensitive to certain compounds in food
- So ideally you want supplement Iron either 1hour before or 2 hours after a meal
- If you are taking Zinc, Iron & Magnesium supplements.. take them all at different times as they can interfere with each other
Natural Vitamin C
- Take 1 to 2 capsules any time of the day
- Natural Vitamin C is a water soluble vitamin & can be taken with, or without food.
- If you're taking 2 capsules per day, best practice to optimise absorption is to split your dose & take 1 capsule, at two different times.
Calcium with K2
- Take 2 capsules with breakfast and 2 capsules with lunch
- Avoid taking at the same time as magnesium, zinc and iron
Natural B Complex
- Take half a teaspoon with water anytime before lunch
- It can be taken with or without food, your choice
Nov 17, 2025