A Beginner’s Guide To Building A Supplement Routine

Introduction

We’ve heard these questions before:

• Do you actually need supplements if you’re eating healthy?
• How do I know what’s working?
• Do I need a multivitamin?

No, you don't necessarily need supplements, but when taken intentionally, they can really enhance your wellness routine.

Now, what do we mean by this?

They should be used as tools to fill real gaps, support long-term health, and help you feel your best. They should not be taken just because they’re trendy.

If you’re reading this, chances are you’re looking to start or modify your supplement routine, and you’re trying to do it the right way.

In this guide, we walk through the exact steps to build a supplement routine that works for your body, your lifestyle, and your goals. Whether you’re just getting started or looking to simplify your current routine, here’s how to approach supplements with clarity and confidence.

Step 1: Identify Gaps In Your Diet

Every supplement routine should start with this question: what nutrients am I not getting enough of through diet alone?

The answer depends on your dietary pattern, lifestyle, and physiology. For example:

• Plant-based or vegan? You may be low in vitamin B12, omega-3 EPA/DHA, iodine, and sometimes iron and zinc.
• Menstruating? You may be at higher risk for low iron or magnesium.
• Limited sun exposure or darker skin? You may not be producing enough vitamin D.
• Highly active or under high stress? Magnesium and B vitamins may be depleted faster.

The best way to assess your nutrient status is through a combination of:

Dietary recall: what are you eating consistently?

Lifestyle inventory: are you skipping meals? Traveling? Under stress?

If available, conduct lab testing through your healthcare provider.

At the end of the day, supplements should fill gaps, not replace food. But even the most well-planned diets can miss key nutrients.

Step 2: Prioritize the Essentials

When starting a routine, less is often more. The truth is: over-supplementing can lead to imbalances, poor absorption, or just wasted money. Rather than taking a dozen different supplements, focus on high-impact, foundational nutrients that are well supported by clinical research.

Step 3: Choose Quality Over Quantity

The supplement industry is largely unregulated, and many products on the market don’t contain what they claim to have. Worse, some include fillers, contaminants, or ineffective forms of nutrients that aren’t well absorbed.

When choosing a product, look for these three things:

1.Third-party testing

This ensures the product has been tested for heavy metals, microbes, and potency.

2.Transparent labeling

Avoid proprietary blends. You deserve to know exactly how much of each ingredient you’re taking.

3.Clinically relevant doses and nutrient forms

Choosing doses and forms of nutrients that are supported by research is very important. For example, when supplementing with vitamin B12, choose methylcobalamin instead of cyanocobalamin as it is the active form of B12 and more bioavailable. When supplementing with iron, choose ferrous bisglycinate over ferrous sulfate. Iron bisglycinate is better absorbed, while ferrous sulfate is known to cause constipation, nausea, and stomach upset (which often leads people to stop taking it).

Step 4: Time and Stack Your Supplements For Best Absorption

Nutrient timing can actually make or break absorption.

Some nutrients work best with food, while others work best on an empty stomach. Here are some examples:

If you’re taking multiple supplements, avoid overloading your body at once. Split doses between the morning and evening if needed, and always read the label. Some forms of vitamins may cause digestive upset if not taken as directed.

Step 5: Make it a Habit, Not a Chore

Do you know what the most effective supplement is? It’s the one that you actually take.

Here are a few ways to build consistency:

• Store your supplements next to your coffee or toothbrush as a visual cue
• Use a simple pill organizer or travel vial if you’re on the go. Here’s one we recommend that is plastic-free: the travel essentials supplement case
• Set a daily reminder (or pair it with a habit you already have, like breakfast)

The key is to start simple, like with 1-2 high-quality products that cover your bases. Once the habit is second nature, you can reassess or layer in more support based on your needs.

Step 6: Reassess Every Few Months

Your body and your lifestyle are not static, and neither is your supplement routine. Reevaluate your needs every 3-6 months, or sooner if:

• Your diet changes significantly
• You’re pregnant, postpartum, or breastfeeding
• Your stress, energy, or sleep patterns shift
• You experience new or persistent symptoms

Conclusion

Building a supplement routine is about identifying what you need, choosing science-backed products, and sticking with them long enough to see real results.

Whether you’re just starting your wellness journey or fine-tuning your existing one, it all starts with asking the right questions and refusing to settle for less than what your health deserves.

Ready to get started? Check out the plant-based essentials vegan multivitamin to start your routine.