Small habits, real results: Why consistency matters when taking your supplements

You’ll always hear us say: ‘Take your supplement daily, ideally at the same time each day.’

But why does consistency matter?

Making sure you take your supplements every day is the fastest way to build and maintain key nutrient levels in your body so that they can get to work – and keep working.

Supplements aren't like pharmaceutical drugs, and most don’t have an immediate effect. Supplements work like a nourishing diet, building up nutrients in your body over time until they reach effective levels.

How long this takes varies from person to person. For example, in a survey of 82 Turmeric+ subscribers, we found that 44% noticed joint health improvements after taking it every day for two to four weeks. For 39% it took five to eight weeks – but for 10% it took from nine to twelve weeks before they started to feel the benefits.

Even vitamin D can take weeks or months to build through supplementation if you’re starting from a low level. If you keep stopping and starting your supplement, those beneficial nutrient levels will take longer to build and will be harder to maintain.

Consistency really is key – and the steadier your intake, the better the potential results.

Remember to check your pack for guidance

Before you begin, take a moment to read the directions on the back of your supplement pack. Every product is a little different, so it’s important to know how much to take and when.

For example, if you’re using Advanced Multi+ or Magnesium+ Advanced, you’ll need to take two capsules together at the same time each day.

You should also check whether your supplement is best taken with food. Fat-soluble nutrients – like the vitamin D3 in Vitamin D+ – can be absorbed more effectively when taken with a meal that contains some dietary fat. In fact, research shows that taking vitamin D with food can significantly increase absorption compared to taking it on an empty stomach.¹

Finally, try to take your supplement at the same time each day. It often doesn’t matter whether that’s morning or evening, but a steady routine can help you remember and may also support the benefit you’re looking for. For instance, taking one Serene+ capsule in the evening is best for supporting restful sleep.

How to build your supplement habit

Forming a habit takes a little planning – especially when life gets busy. Here are a few ideas to help make your daily supplement routine second nature.

Link it to something you already do

Habits stick best when they’re attached to existing routines. Try taking your supplement right after brushing your teeth, making your morning cup of tea, or sitting down for breakfast. The familiar cue will remind you each day.

Keep it visible

Being out of sight really can leave it out of mind. Keep your supplements somewhere you’ll see them – on the kitchen counter, next to the kettle, or by your toothbrush (just make sure they’re kept away from heat or moisture).

Use a reminder

Set a phone alarm or use a daily reminder app. Tell the virtual assistant on your phone (e.g. Apple’s Siri), ‘Remind me to take my supplement at 8am every day’ – and it should notify you. Some people also find pill organisers helpful – especially if you take more than one supplement.

Make it easy

Consider keeping a small supply in your bag or at work, so you’re covered if you forget at home.

If you miss a day, don’t worry

Just get back on track the next day. Building a new habit takes time, but every small step helps your body reach and maintain those all-important nutrient levels.

By building a small, steady habit, you’ll be giving your body the lasting benefits of science-backed nutrition – and you’ll be in good company. A major European study of 20,000 people found that regular supplement users tend to follow healthier diets and lifestyles overall.² Taking supplements consistently can be one of the simplest and most reliable ways to help support your long-term wellbeing.

 

Any questions? Contact us

Our award-winning Customer Care team is always happy to answer questions, share ideas or just have a friendly chat. Call us freephone on 0800 808 5740 (Mon-Sat, 9am-5pm) or email us at hello@futureyouhealth.com

References

1. Mulligan GB, Licata A. Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D. J Bone Miner Res. 2010;25(4):928-930.
2. Li K, Kaaks R, Linseisen J, Rohrmann S. Consistency of vitamin and/or mineral supplement use and demographic, lifestyle and health-status predictors: findings from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heidelberg cohort. Br J Nutr. 2010;104(7):1058-1064.