Are you having trouble taking your dietary supplements? Perhaps you forget to take them or find it difficult to swallow capsules. Then this article is for you! Read our best tips on how to get your dietary supplements every day.
Which dietary supplements do you need?
Step one is obviously to choose which dietary supplements you need. It's not always the easiest task, but we are here to help you. A good start is to read our article about the five most important supplements we take every day. If you then have questions about what's right for you specifically, we are here to answer your questions via chat, email, and phone!
How do you take them most easily?
A second step is to consider which form of supplement you should choose to take them most easily. Here follows a small overview of different forms of supplements and their advantages and disadvantages.
Tablets & Capsules
A common form that is easy to remember and easy to take with you to work or when traveling, for most people. The most common disadvantage is that large capsules can be difficult to swallow. One way around this is to open the capsules (or crush the tablets) and mix them with food or drink. However, some supplements have a very strong taste, which can make this challenging.
Liquid Form
Liquid supplements are a good solution if you have difficulty swallowing capsules. It's a simple and effective way to get your nutrition. One disadvantage is that some of them need to be stored in the refrigerator and therefore don't have as long shelf life as other forms once opened. This can also make them a bit harder to remember to take since they can't be left out on the table or in the pantry with other supplements. The taste can be an advantage or disadvantage depending on the type of supplement and individual preference.
Powder Form
Many supplements, and especially superfoods, come in powder form. This is a very good solution for many people since you can mix it into drinks, porridge, or other types of food. Many powders taste good and have the advantage of adding flavor to smoothies, porridge, etc., while others are not as tasty, which becomes a disadvantage. Of course, which flavors you prefer is individual.
A "Total Solution" – Supersmoothie!
A great way to get many of your supplements in one go is to develop your own "supersmoothie" with all the ingredients that make you feel good! Take, for example, a green powder, various herbal extracts, the contents from a few capsules, perhaps a protein powder, and throw everything into the blender with some berries, maybe almond milk and/or fruit. This can easily become a routine for breakfast or as a snack if you manage to create a tasty recipe!
Remembering Your Supplements
Last but not least, you need a way to remember to take your supplements. Unfortunately, they have no effect if they just sit on the shelf or in the refrigerator. A good thing to remember is that supplements are like any other habit; it requires a little effort at first, but once it becomes a habit, it will happen automatically – just like brushing your teeth.
Morning Routine
A simple approach can be to have the same morning routine every day. This way it quickly becomes a habit. For example, take your supplements with breakfast or in the form of a supersmoothie. This ensures you have at least one point in the day that's packed with nutrition.
Dinner
It's optimal if you remember to take supplements with dinner as well. Some nutrients pass through the body quickly and need to be replenished often for optimal levels. This applies to, for example, vitamin C, B vitamins, and many herbs.
Evening Routine
Some supplements like magnesium, calming herbs, or certain gut bacteria work best when taken in the evening. Most of us already have an evening routine when we brush our teeth, read something, perhaps drink herbal tea or water. If you take some of these supplements during this routine, it will soon become a habit that's easy to remember.
Weekly Pill Organizer
A solution to avoid thinking about your supplements every day is to have a pill organizer that you fill with the supplements you should take each day. They come in different sizes for different needs, some divided with times of day for those who want to go all the way with this method.
Together
If you live in a family or shared housing, one way to remember your supplements is to take them at the same time as others in the house. When someone takes out their bottle, you're automatically reminded to take your own supplements. If you have trouble remembering your supplements, you could perhaps ask your partner/family to remind you?
