Supplements Explained - Part 5
Creating Your Supplement Routine
Part 5: Creating Your Supplement Routine
Now that you know which supplements are worth taking, how to choose high-quality brands, and how to take them effectively, it’s time to put it all together. The goal isn’t to overload yourself with a dozen pills a day—it’s to build a simple, effective routine that supports your body without feeling overwhelming.
Supplements should fit into your life, not the other way around.
Step 1: Identify What You Actually Need
Not everyone needs the same supplements, and you definitely don’t need everything. The best way to figure out what’s essential for you is to start with the basics and add on as needed.
Universal Supplements: Some nutrients are missing in almost everyone’s diet, no matter how well you eat. These include vitamin D, omega-3s, and magnesium. If you’re unsure where to start, start here.
Common Deficiencies: If you struggle with low energy, poor digestion, or high stress, consider adding B vitamins, probiotics, or iron (if needed). Women over 50 may also benefit from vitamin K2, calcium, or collagen for bone and joint support.
Targeted Support: If you’re dealing with stress, poor sleep, or inflammation, supplements like ashwagandha, medicinal mushrooms, and curcumin can make a big difference. If you’re recovering from illness, have gut issues, or need extra immune support, focus on probiotics, zinc, and vitamin C.
Step 2: Structure Your Daily Supplement Routine
A common question is whether to take everything at once or spread it out. While some supplements work better together, others should be separated for better absorption.
Most importantly, consistency is more important than perfection. If you’re lucky to remember to take supplements once a day, then take them all at once and be done with it. If you’re good with a schedule, you can create a bit more structure.
Here’s a simple structure to remove the guesswork:
Morning (Boost Energy & Brain Function): Take supplements that support energy, focus, and metabolism, such as B vitamins, vitamin D, omega-3s, probiotics, and adaptogens like ashwagandha or lion’s mane.
Midday (Optional - Targeted Support): If you take iron, midday is a great time to pair it with vitamin C for better absorption. If you take a second dose of B vitamins, this is a good time for it.
Evening (Relax & Recover): Take anything that helps with relaxation and muscle recovery, such as magnesium, calcium, zinc, reishi mushrooms, or collagen. If you take sleep blends or melatonin, take them 30–60 minutes before bed.
What Can Be Taken Anytime? Multivitamins, probiotics, and most herbal supplements (except energizing ones) can be taken whenever it fits into your schedule best.
If you take a lot of supplements, divide them into morning and evening doses instead of trying to take everything at once. Keep your morning ones near the coffee maker, your evening ones on your dinner table. The easier you make it, the more consistent you’ll be.
Step 3: What If You Miss a Dose?
Life happens, and skipping a supplement now and then won’t ruin everything. Here’s how to handle it:
Okay to skip for a day: B vitamins, adaptogens, collagen, medicinal mushrooms, and probiotics won’t cause major issues if you miss a day—just pick up where you left off.
Take when you remember: Vitamin D, omega-3s, magnesium, and calcium can be taken later in the day if you forget them in the morning or vice versa.
Don’t double up: Iron, fat-soluble vitamins (A, D, E, K), and zinc should not be doubled up. If you miss a dose, just take your regular dose the next day—too much can be harmful.
Probiotics: If you forget a probiotic, no big deal. Just take it the next day—your gut bacteria are resilient and will recover quickly.
Step 4: Keep It Simple & Avoid Supplement Overload
More isn’t always better. Taking too many supplements at once can stress your body, compete for absorption, and make it harder to tell what’s actually working.
Stick to the essentials. If you’re taking more than six different supplements daily, step back and ask: do I need all of these? Start with a core routine and add extras only if necessary.
Rotate or cycle certain supplements. Some, like adaptogens (ashwagandha, rhodiola) and medicinal mushrooms, work best when cycled—take them for a few months, then take a break. Others, like vitamin D and magnesium, should be taken consistently.
Listen to your body. If you feel off after starting a new supplement, don’t ignore it. Try reducing the dose or stopping it for a few days to see if it’s the cause. Not every supplement works for everyone.
Step 5: Make Adjustments as Your Body Changes
Your supplement needs aren’t set in stone. As you go through different stages of life, stress levels, and seasons, what works for you might change.
During high-stress periods, support your nervous system with B vitamins, magnesium, and adaptogens like rhodiola or holy basil.
During the winter months, if you live above the 37th parallel, your vitamin D levels will likely drop, so you may need a higher dose from October to March.
After illness or antibiotics, boost your gut health with higher-dose probiotics and zinc for at least a month.
After menopause, bone health becomes even more important, so make sure you’re getting vitamin D, K2, magnesium, and possibly calcium if your diet is low in it.
Final Thoughts: Your Personalized Supplement Plan
The best supplement routine is one that fits your needs, lifestyle, and budget—without feeling overwhelming. Start simple, build consistency, and adjust as needed. Pay attention to how your body feels, test when possible, and don’t be afraid to experiment to find what works best for you.
You now have everything you need to make confident supplement choices, avoid common mistakes, and create a routine that actually makes a difference. So go ahead—take what you’ve learned, build your plan, and start feeling the benefits of a supplement routine that’s designed just for you. You’ve got this!