Staying consistent with your supplements is key to achieving your health goals, yet as a Naturopathic Doctor, this is an area I often see my patients struggle with. Whether you’re looking to boost immunity, improve digestion, increase energy, or support overall wellness, taking your vitamins and supplements regularly is essential, as consistency is where we see the biggest benefits. But let’s face it – life gets busy, and remembering to take supplements every day can be a challenge.
If you’ve ever asked yourself, “How can I remember to take my supplements?” or “What are the best ways to stay consistent with vitamins?”, you’re not alone. The good news is there are practical strategies to help you build accountability and make supplement-taking part of your daily routine.
I especially find consistency is crucial for patients supporting HPV clearance, as it often takes 6 months of regular supplementation to see measurable improvements in immune function.
Tips to Remember to Take Your Supplements
Here are some proven strategies to stay on track:
1. Habit Stacking
Attach your supplement routine to an existing habit. For example:
- Take your morning vitamins right after brushing your teeth.
- Take evening supplements with dinner or your nightly tea.
- Have them sitting on your bathroom counter to take when you wash your face at night.
By pairing a new habit with something you already do, you’re more likely to remember it automatically.
2. Visual Reminders
Keep your supplements or a visual supplement tracker somewhere you’ll see regularly:
- On your kitchen counter or next to your coffee maker.
- Magnetized to your fridge so it’s the first thing you notice in the morning.
- On your desk if you take supplements while working.
A supplement and medication tracker board can add an extra layer of accountability. To make it effective, place it somewhere you’ll see daily:
- Fridge – great for morning routines.
- Cabinets near your coffee maker – integrates with your morning habits.
- Desk – ideal if you take supplements during work hours.
- Nightstand – to remember before you go to sleep.
Tracking your supplements visually can make it easier to remember doses and feel motivated to stay consistent.
3. Use Alarms or Notifications
Set phone reminders or use apps that track supplement intake. This digital accountability helps reduce missed doses. Note- try to just have one reminder in your phone per day, as multiple may create added “noise” making it less likely to be accountable.
4. Keep It Simple
Start with the essential supplements first and gradually add more if needed. Avoid overwhelming your routine with too many pills at once.
5. Track Your Progress
Even if you don’t use a board, keeping a simple checklist or journal of what you’ve taken can build accountability. Checking off days can reinforce the habit and help you stay on track over the long term.
6. Make It Enjoyable
Frame taking your supplements as a form of self-care. Pair it with a few minutes of mindfulness, a cup of tea, or a morning ritual you enjoy. Positive associations make habits easier to maintain.
Why This Works for ADHD
People with ADHD often struggle with remembering daily tasks. Using visual reminders, alarms, or a tracker board can improve focus and create consistent routines. Seeing progress and marking off doses provides a dopamine boost, reinforcing the habit over time.
Consistency is the key to achieving your health goals. By building accountability, creating visual and digital reminders, and pairing supplement-taking with daily habits, you can make supplement consistency easier and more effective. Tools like a daily tracker board provide gentle accountability and make tracking supplements or medications a simple, stress-free part of your routine.
