Beginner Supplement Guide: How to Build a Routine in 3 Steps

Supplements can be an incredible addition to a healthcare routine. But with millions to choose from, how do you know how to pick the right ones to help you thrive?

Luckily, there's a science to picking the right supplement. In this article, we teach you 3 simple steps to finding the ultimate combination of supplements.

Step 1: Get a Good Foundation

Supplements are designed to help you fill the gaps in your diet, wherever it falls short. This is precisely why broad-spectrum multivitamins were created. 

Broad-spectrum multivitamins contain almost every micronutrient humans need to run their basic biochemistry every day, and that are hard to get enough of from the diet. A good multi contains at least 10 nutrients, but the ultimate broad-spectrum multivitamins contain closer to 30.

Taking a broad-spectrum multivitamin is one of the top recommendations most doctors give to their clients. And there’s an excellent reason for that! Taking a broad-spectrum multi can reduce your risk of nutrient deficiencies by 60%. It’s also one of the healthiest things a new or hopeful mom can do to increase her chances of a healthy pregnancy and baby.

A single broad-spectrum multivitamin allows you to combine 20 individual supplements into a single pill you take once a day. It’s a cheap, easy way to get almost every nutrient you need without thinking too hard. For that reason, I recommend that everyone start here.

Multivitamins are safe for most people to add to their health routines. The caveats: people who don’t menstruate regularly should not take a multivitamin with iron unless their doctor tells them to. You can figure out if your multivitamin has iron by checking the label. Or search for iron-free multivitamins if you need help. 

People on blood thinners should be careful of how much vitamin K they consume and consult their doctors before taking a multivitamin. People on thyroid hormone should take their multivitamin several hours apart from their thyroid medications.

More Advanced: Does Your Diet Have Gaps?

If you’re up for deep diving into your diet to find the gaps that aren’t filled by a multivitamin, you can evaluate your need for larger nutrients that aren’t typically contained in a multi—omega 3s, protein, and fiber. 

Omega-3s

Omega 3s are anti-inflammatory and help protect nervous system function. They're critical for healthy brain function and can help improve mood and cognition. If you don't regularly consume the top food sources of omega 3s, including fish, chia seeds, or flax seeds, you might benefit from supplementing omega 3s using fish oil or other fatty acid supplements. 

Fiber

Similarly, fiber can help lower colon cancer risk and even improve your ability to detox. Most experts recommend consuming at least 25 grams of fiber per day. The healthiest populations on the planet consume closer to 50. 

If you are on a low-carb diet or dislike fruits and vegetables, you likely aren't meeting the minimum recommended amount of fiber. Thankfully, supplements can help fill the gap. Fiber supplements come in various forms, but my clients tend to like the flavored fiber powders that can be added to water and foods like oatmeal or smoothies.

Protein

Protein is another critically essential nutrient that is not contained in multivitamins. You may not be consuming enough if you don’t eat protein sources like meat, beans, soy, lentils, or fish at each meal. A registered dietitian or doctor can help determine if you are consuming enough protein. You can also check using a nutrient tracker like MyFitnessPal or Cronometer. 

If you're deficient, you can supplement with protein shakes, protein powders, and amino acids until you reach your goals.

Is Your Digestion Suboptimal? 

Now, we've got your bases covered. But what if you're already doing all these things and your blood work still shows you're nutrient deficient? It could mean that your digestion needs support. 

The saying “you are what you eat” isn’t entirely accurate. The truth is, “you are what you absorb.” You can have the healthiest diet on the planet, but if you can’t absorb nutrients from the foods you eat, it doesn’t matter.

People with digestive issues can benefit from supplementing with digestive enzymes at meals, so they reap the benefits from the healthy foods they eat.

Are You Using or Losing Your Nutrients Too Quickly?

Finally, you might be very physically active or have another condition that causes you to use up an excessive amount of nutrients compared to others. For example, someone training for a marathon or exercising for hours daily will need to replace electrolytes at a higher rate than normal. 

Step 2: What Type of Supplement Will You Reliably Take?

Supplements come in all shapes, sizes, and forms these days. With so many options, be sure you’re choosing one you’ll actually enjoy taking. Some common options include:

• Powders you can dissolve in water
• Gummies
• Teas
• Pills
• Liquids
• Sublingual tablets or lozenges
• Foods like power bars or smoothie mixes

For example, let’s say you’re looking for an omega 3 supplement after you realize you rarely consume fish, chia, or flax seeds. A quick search will reveal that you can purchase omega 3 pills, gels, liquid, or gummies. 

Many herbs are available as powders, tinctures, glycerites, and teas. Herbs like ginger even come in candy form! 

When choosing a supplement, make sure you choose a form you’ll look forward to taking.

Step 3: How Can You Establish a Habit?

You can buy the best supplements on the market, but if they sit in the cabinet and you never take them, they’ll never do you any good! Therefore, it’s just as important to create a routine that allows you to consistently take your supplements as it is to buy them in the first place. Here are some of my best tips for ensuring you take what you buy:

• Set alarms: It sounds simple, but it works! When you first start taking a supplement, set reminders on your phone to go off when you are supposed to take it. Label your alarm with a name like “take multivitamin.”
• Keep supplements in multiple places rather than transporting them: It’s a losing strategy to rely on remembering to bring supplements with you to work in the car every day. Instead, keep a bottle of your supplements at home and in the other places you frequently go, like work or vacation homes. This way, you don’t have to skip a dose if you forget to pack your bottle or pills.
• Pair supplements with other daily routines: Taking supplements with a meal you tend to have at home is a great way to increase your chances of taking it. You can also keep pills by your toothbrush or on your bedside table to cue yourself to take them when you brush your teeth or get into bed. 
• Write it down: If you have a daily written schedule, write down “take ___ supplement” at the time you’re supposed to take it each day. If you use a computerized or phone-based calendar, create an event that recurs each day to remind you.
• Keep them in the car: If you have prepackaged electrolytes or other sports-related supplements you tend to take during games or workouts, keep them in the car if the weather is mild. This way, you have them at the gym or field where you need them.
• Set auto-ship: If you have supplements you take consistently, set them on auto-ship rather than relying on yourself to remember to order them. This way, you won’t run out, and you will always stay in the habit of taking them.

With these 3 steps, you can pick the right supplements for you in the forms you’ll like and ensure you’ll take them. After that, the only step left is to enjoy the benefits!

References:

1. Bird J, Murphy R, Ciappio E, McBurney M. Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients. 2017;9(7):655. doi:10.3390/nu9070655
2. Office of Dietary Supplements - Omega-3 Fatty Acids. Nih.gov. Published 2015. Accessed December 12, 2022. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/