I think the slow exercise routine was more important, but I'd always take supplements after exercise, with a meal. The gel cap powders seem better r.e. absorption than the solid pills (the supplier I use is Jarrow, they have various mixes or you can get each separately, but I have no idea if they're any better than other suppliers). I only ever take about half the recommended dose, i.e. if the bottle recommends four a day I generally take just two.