We've All Been Taking Vitamin D Wrong (and we paid the price)

Summary

Thomas DeLauer’s main point is that supplement timing may affect how useful a supplement is. He presents this as a chronobiology approach: matching supplements to the body’s changing rhythms across the day.

Suggested timing routine

• Morning — vitamin D3 and K2: Take them together with a meal containing fat, such as eggs. DeLauer says D3 supports calcium absorption, while K2 helps direct calcium toward bones.
• Evening — collagen: He recommends taking 5–10 g about an hour before bed, when he says the body’s overnight repair processes are active. A morning serving is also an option, particularly for tendon support.
• Evening — magnesium glycinate or threonate: He suggests taking these forms before bed for relaxation and sleep support.
• Midday — magnesium malate: He recommends this form during the day, saying it is better suited to daytime muscle and energy needs than the potentially relaxing glycinate form.
• Morning — B vitamins: Take them with food, rather than at night, because he associates them with energy metabolism.
• Caffeine: Consider waiting around 30–45 minutes after waking before having coffee, or delaying it until later in the morning. He says caffeine may feel more effective once some sleepiness has built up.
• Caffeine with theanine: He describes this combination as a way to make caffeine feel smoother. The video cites 200–400 mg of theanine and claims it may reduce cortisol, but individual responses and supplement needs can vary.
• Morning — rhodiola: DeLauer suggests it as an adaptogen that may support a normal stress-hormone rhythm without suppressing the morning cortisol rise.
• Red-light therapy: The video also promotes red-light devices, including a cap, mat, and toothbrush, and discusses possible effects on skin, hair, gums, and metabolism. This segment includes a promotion for Bon Charge.

These are the presenter’s recommendations and claims, not individualized medical advice. Check with a qualified clinician before changing supplements, especially if you have a medical condition or take medication.

Presenters and sources mentioned

• Presenter: Thomas DeLauer
• Studies or publications cited in the subtitles: Journal of Cosmetic Dermatology; a micronutrient study involving 7,500 people (publication not specified); Journal of the International Society of Sports Nutrition; Plantamedica study
• Promoted brand: Bon Charge