Harvard-trained doctor reveals the best time to take these supplements

Saurabh Sethi, a Harvard-trained doctor shares on his Instagram his advice on when to consume supplements like Ashwagandha, Creatine, Melatonin, and Psyllium Husk for maximum benefits. From better sleep and digestion to improved energy and calmness, these timings can help you make the most of your daily health routine. Here’s the right way to time your supplements naturally.

Ashwagandha, a powerful adaptogen, is best taken in the evening. According to the Harvard expert, this timing helps reduce cortisol levels, the body’s stress hormone, and promotes a sense of calm. Many people notice that consuming Ashwagandha later in the day supports relaxation and better sleep quality. It also prepares your body for overnight recovery. Consistency is key, taking it daily around the same time enhances its long-term stress-busting and energy-restoring benefits.

Creatine works best when timing meets consistency. The doctor explains that the most effective time is post-workout, as muscles are primed for recovery and energy replenishment. However, if you’re not exercising daily, taking it at a consistent time, morning or afternoon, still delivers results. The key is regularity, not the clock. This supplement improves strength, endurance, and energy levels over time, making it ideal for athletes and fitness enthusiasts looking to enhance their performance naturally.

Melatonin is nature’s sleep hormone, and supplementation helps regulate your sleep cycle. The Harvard-trained doctor advises taking it 30 to 60 minutes before bedtime for best results. This allows the body to recognize the hormone’s signal and prepare for rest. It is especially useful for those with insomnia, jet lag, or irregular schedules. By supporting faster sleep onset and better quality rest, melatonin ensures that your body and mind are fully recharged for the next day.

For digestive health, the doctor recommends Psyllium Husk before breakfast with warm water. This fiber-rich supplement improves stool consistency, promotes regular bowel movements, and creates a feeling of satiety, which may prevent overeating later in the day. Starting your morning with psyllium helps regulate digestion throughout the day. The warm water activates the husk’s gelling properties, maximizing its effect. For those struggling with constipation or seeking better gut health, morning consumption proves to be the most beneficial.

Supplements work best when aligned with your body’s natural rhythms. Whether it’s calming stress, boosting recovery, aiding sleep, or supporting digestion, timing ensures maximum effectiveness and better health outcomes.