What is the best time to take wheat germ oil?

December 15, 2025 •

4 min read

Wheat germ oil is one of the most potent natural sources of Vitamin E, with just one tablespoon containing 135% of the daily recommended value. This richness in a fat-soluble vitamin makes the timing of its consumption crucial for maximum absorption and benefit.

Quick Summary

For optimal absorption, take wheat germ oil with a meal containing some fat. This timing is critical for its fat-soluble nutrients and helps prevent potential stomach upset. It can be taken either in the morning or evening, as long as it is consistently paired with food.

Key Points

Take with a fatty meal: The most crucial factor for ingesting wheat germ oil is taking it with food, particularly one containing some fat, to ensure proper absorption of its fat-soluble vitamins.
Choose morning or evening: There is no superior time of day; consistency is key. You can take it with breakfast or dinner, depending on what best fits your daily routine.
Take capsules with water and food: For those using capsules, swallow them with a full glass of water during a meal to aid digestion and absorption.
Add liquid oil to cold foods: Do not heat wheat germ oil, as this can degrade its nutrients. Instead, stir it into smoothies, yogurt, or use it in salad dressings.
Apply topically morning and night: For skincare benefits, apply the oil to your skin both in the morning (for protection) and at night (for repair) as part of your regular routine.
Start with a low intake: Begin with a smaller amount to see how your body reacts before increasing, as some people may experience mild stomach upset.
Check for gluten sensitivity: As a wheat derivative, the oil may contain trace amounts of gluten. Individuals with celiac disease or severe wheat allergies should avoid it.

Timing for Best Absorption: Take with a Meal

Unlike water-soluble vitamins, fat-soluble vitamins like vitamin E require the presence of fat to be properly absorbed by the body. Since wheat germ oil is the most concentrated source of vitamin E, taking it with a meal containing some fat is the single most important factor for maximizing its effectiveness. This ensures that the body's digestive system can efficiently process the oil's valuable nutrients, which also include omega fatty acids and other antioxidants. Taking the supplement with food can also help to prevent potential stomach upset, a side effect some people experience when taking oil-based supplements on an empty stomach.

Morning vs. Evening Dosing

There is no definitive "best" time of day—morning or evening—that universally applies to everyone. The most critical element is consistency, but you can choose a time that aligns with your lifestyle and goals.

Morning with Breakfast: Taking wheat germ oil in the morning is a great way to start the day. Paired with a breakfast that includes some healthy fats, like eggs, avocado, or nuts, can provide a steady dose of vitamin E throughout the day. This timing is particularly beneficial for those looking to boost their energy levels and get a head start on their daily nutrient intake.
Evening with Dinner: Some people prefer to take their supplements with their evening meal. This can be beneficial for those who find that it helps with absorption and digestion overnight. For those using wheat germ oil for skin repair and regeneration, an evening dose can support the body's natural restorative processes that occur during sleep.

How to Ingest Wheat Germ Oil

Wheat germ oil is available in both capsules and liquid form, each with its own advantages. The liquid form offers greater flexibility in how it can be consumed, while capsules provide convenience and precise dosage.

Capsules: Many find capsules the easiest method, swallowing them with a full glass of water alongside a fatty meal. This is ideal for those who dislike the taste of the oil.
Liquid Oil: The liquid can be added to a variety of cold foods to reap its benefits without heating, which can degrade the oil's nutritional value.
- Smoothies: Blend a teaspoon into your morning smoothie for a nutrient boost.
- Salads: Drizzle it over salads or cold pasta dishes as a dressing.
- Toppings: Stir it into yogurt, cottage cheese, or hot oatmeal after it has been cooked.

Comparison of Ingestion Methods


Feature	Wheat Germ Oil Capsules	Liquid Wheat Germ Oil
Convenience	High. Pre-measured dose, easy to transport.	Moderate. Requires measuring, less convenient for travel.
Taste	No taste. Easily bypasses the oil's flavor.	Mild, slightly nutty. Flavor may be noticeable.
Versatility	Low. Only for oral consumption.	High. Can be added to a variety of cold foods and drinks.
Digestion	Can cause mild stomach upset on an empty stomach.	Can be gentler on the stomach when mixed with food.
Dosage Control	Precise dosage per capsule.	Allows for more flexible dosage adjustments.
Storage	Store in a cool, dry place.	Needs to be refrigerated after opening to preserve freshness.

Topical Application: Morning and Night

For skincare benefits, timing is also important. Applying wheat germ oil topically can help with moisturization, anti-aging, and skin regeneration. Many dermatologists and estheticians recommend applying the oil both morning and night as part of a skincare routine.

Morning Application: Used in the morning, the oil can act as a protective barrier against environmental damage and pollution due to its antioxidant properties. It helps lock in moisture, creating a smooth base for makeup.
Nighttime Application: At night, the oil can support the skin's natural repair process while you sleep. It works to regenerate skin cells, soothe irritation, and combat signs of aging.

Conclusion: Consistency is Key

Ultimately, the best time to take wheat germ oil depends on your personal health goals and lifestyle. For oral consumption, the most important rule is to take it consistently with food to ensure proper absorption and minimize the risk of stomach upset. The presence of some dietary fat is the key factor, not the specific hour of the day. For topical application, a consistent morning and night routine is ideal for maximizing its restorative and protective benefits for the skin. Whether ingested or applied, integrating wheat germ oil into a regular routine is the most effective way to harness its powerful nutrients.

External Resource

For more information on the health benefits of wheat germ oil, you can visit the WebMD Health Benefits of Wheat Germ article.

Internal Resources

Discover the complete health profile of this versatile oil.
Read our in-depth guide on incorporating supplements into your diet.
Learn how to use topical oils effectively for skincare.

About the Author

This article was written by our health and nutrition expert. With a passion for natural wellness, they specialize in breaking down complex nutritional science into accessible, actionable advice for a healthier life.

Frequently Asked Questions

No, it is not recommended to take wheat germ oil on an empty stomach. Because it contains fat-soluble vitamin E, it is best absorbed when taken with a meal that includes some dietary fat. Taking it with food can also help prevent potential stomach upset.

The ideal time depends on your personal schedule and goals, but consistency with a fatty meal is most important. The morning dose can provide daily antioxidant protection, while an evening dose can support overnight skin repair and overall absorption.

No, you should not cook with wheat germ oil. High heat can damage its delicate nutrients, reducing its health benefits. It is best used in its raw form by drizzling it over cold foods or adding it to smoothies after cooking.

Pair wheat germ oil with foods containing healthy fats, such as avocados, nuts, seeds, yogurt, or olive oil. The fat helps the body efficiently absorb the oil's fat-soluble vitamin E.

For topical use, apply the oil directly to your skin in both the morning and at night. In the morning, it provides a protective barrier, and at night, it helps with skin regeneration while you sleep.

Intake varies depending on the brand and form (capsule or liquid). Always follow the instructions on the product label. Consult with a healthcare professional for personalized guidance.

Yes, wheat germ oil is beneficial for hair. You can use it as a pre-wash treatment by massaging it into your scalp and hair, letting it sit, and then shampooing as usual. This provides nourishment and moisture for strong, healthy hair.