How to Build A Supplement Routine You’ll Actually Stick To

Supplements are like little feel-good boosters. A lot of people opt to start adding supplements to their daily routines to enhance their overall health and wellness.

Supplements are a great option for those of us seeking that extra boost in our day-to-day, but many have no idea where to begin. There are so many options out there, and maintaining another new routine can often feel overwhelming at first.  

Don’t worry! We’re here for you. We’ve lined up a few tips and tricks to help you get started on your wellness journey and stick to it.

Choose Carefully  

Do your research! Understand what certain nutrients do so you can make the most informed decision. Speak with your healthcare provider for the proper guidance. 

We recommend starting with a multivitamin if you’re not sure or are new to dietary supplements. Multivitamins are a popular option and for good reason! For daily balanced wellness, energy boosts, and overall all-one-health, this supplement is super helpful. [12, 13]

Another great option is probiotics. Probiotics are a common supplement taken for digestive health and gut support. Probiotics are live bacteria and yeasts that help normal microflora in the human body thrive. These friendly microorganisms are essential in balancing and promoting not just a healthy GI tract, but overall wellness. Getting a gut microbiome back into balance results in multiple healthful benefits. [1]

Subscriptions are Your Pal 

Staying true to your supplement regimen revolves around commitment and consistency (just like any healthy relationship). Most supplements take about two to three months for results to start showing up. Sound daunting? We get it.

That’s why there’s a little something called Subscribe and Save to help keep you accountable. Look for a subscription option when ordering your new supplements to save time and money. What should you look for in a quality subscription service, you ask? 

Keep Them Where You See Them

We’re all about keeping it simple. If you don’t want your new healthy habits to be “out of sight and out of mind,” we suggest storing your supplements somewhere safe and visible. 

A great place is the kitchen counter or bathroom counter, but be sure to remain mindful of storing them in humid places or areas of direct sunlight as these things can affect the potency.

Habit Stacking is a Game-Changer

What’s habit stacking? Simple—just means adding your supplement regimen into your already existing daily routines. For instance: 

Easy peasy!

Stashes for on the Go

Keeping extra stashes of your supplements in multiple places, like your purse or the glove compartment, can be really helpful for those who tend to lean on the forgetful side of things. 

This is especially true for people who are always on the go—ever left for work just to remember you forgot to take your morning supplements? We’ve all been there. 

Set an Alarm 

Take a step further and set a daily alarm to take your supplements at a scheduled time. Whether it be morning, afternoon, or night, setting an alarm as an audible reminder is super easy and super helpful in remaining accountable. 

Your Beginner’s Guide to Supplements 

Before you take a deep dive into a new supplement regimen, you’ll want to ask yourself the following questions: 

1. What are my nutritional needs right now? Am I lacking in certain areas of my dietary pattern, and what are those areas? 
2. What are my personal goals for my health and wellness? 
3. How will I take steps to keep myself accountable? 
4. What does my lifestyle look like? Is it healthy (drinking enough water, getting enough sleep, exercising regularly, making time for myself, etc.), or do I need to work on this first before turning to supplements?
5. Have I discussed taking new supplements with my healthcare provider yet? 

Next, take a look at your options. Which ones fit your particular wants and needs? We’ve got a few starter suggestions lined up for you. 

Curious to know more? Click here to check out our everyday feel-good supplements for your new routine!

Resources:

1. U.S. Department of Health and Human Services. (2022). Office of dietary supplements - probiotics. NIH Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/#:~:text=The%20seven%20core%20genera%20of,Enterococcus  
2. de Paz-Lugo, P., Lupiáñez, J. A., & Meléndez-Hevia, E. (2018). High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis. Amino acids, 50(10), 1357–1365. https://doi.org/10.1007/s00726-018-2611-x 
3. Lissiman, E., Bhasale, A. L., & Cohen, M. (2014). Garlic for the common cold. The Cochrane database of systematic reviews, 2014(11), CD006206. https://doi.org/10.1002/14651858.CD006206.pub4 
4. Arreola, R., Quintero-Fabián, S., López-Roa, R. I., Flores-Gutiérrez, E. O., Reyes-Grajeda, J. P., Carrera-Quintanar, L., & Ortuño-Sahagún, D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of immunology research, 2015, 401630. https://doi.org/10.1155/2015/401630 
5. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022 
6. Shin, B. C., Lee, M. S., Yang, E. J., Lim, H. S., & Ernst, E. (2010). Maca (L. meyenii) for improving sexual function: a systematic review. BMC complementary and alternative medicine, 10, 44. https://doi.org/10.1186/1472-6882-10-44 
7. Kulkarni, S. K., & Dhir, A. (2010). Berberine: a plant alkaloid with therapeutic potential for central nervous system disorders. Phytotherapy research: PTR, 24(3), 317–324. https://doi.org/10.1002/ptr.2968. 
8. Javadi, F., Ahmadzadeh, A., Eghtesadi, S., Aryaeian, N., Zabihiyeganeh, M., Rahimi Foroushani, A., & Jazayeri, S. (2017). The Effect of Quercetin on Inflammatory Factors and Clinical Symptoms in Women with Rheumatoid Arthritis: A Double-Blind, Randomized Controlled Trial. Journal of the American College of Nutrition, 36(1), 9–15. https://doi.org/10.1080/07315724.2016.1140093. 
9. Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., Liu, H., & Yin, Y. (2016). Quercetin, Inflammation, and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167. 
10. van Ballegooijen, A. J., Pilz, S., Tomaschitz, A., Grübler, M. R., & Verheyen, N. (2017). The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. International journal of endocrinology, 2017, 7454376. https://doi.org/10.1155/2017/7454376. 
11. Singh, AP, Singh, R, Verma, SS, et al. Health benefits of resveratrol: Evidence from clinical studies. Med Res Rev. 2019; 39: 1851- 1891. https://doi.org/10.1002/med.21565. 
12. Sies, H. E. L. M. U. T. "Relationship between free radicals and vitamins: an overview." International journal for vitamin and nutrition research. Supplement= Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Supplement 30 (1989): 215-223. https://pubmed.ncbi.nlm.nih.gov/2507700/ 
13. Depeint, Flore, et al. "Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism." Chemico-biological interactions 163.1-2 (2006): 94-112. https://reven.com/wp-content/uploads/2020/06/depeint2006.-Mitochondrial-function-and-toxicity.-role-of-B-vitamin-family.pdf 
14. Gupta, Subash C, et al. “Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials.” The AAPS Journal, Springer US, 15 Jan. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097/. 
15. S;, Daily JW;Yang M;Park. “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of Medicinal Food, U.S. National Library of Medicine, 19 Aug. 2016, pubmed.ncbi.nlm.nih.gov/27533649/.