As a busy and active person, staying on top of my health and wellness is always a priority. I’m also in my 40s and know that preventative action now will set me up for later success. After years of a sporadic and inconsistent routines, I recently decided to take a proactive approach to taking my supplements, knowing how important it is to give my body the extra nutrients it needs for energy, endurance, and overall wellness. Life gets busy, and supplements often get forgotten, but I’ve committed to getting organized and ensuring I’m taking them consistently. Here’s how I’m doing it, plus tips for anyone looking to streamline their supplement and medication routine.

Why I’m Focusing on Consistent Supplement Intake

Supplements play an essential role in helping bridge any nutritional gaps, boosting energy, supporting recovery, and optimizing overall well-being. For runners and those with active lifestyles, key supplements like magnesium, omega-3s, and B vitamins can be game-changers for muscle recovery, inflammation, and energy levels. But just like any health habit, the key to seeing real benefits lies in specificity as well as consistency. I’m not a medical professional so before taking supplements, be sure to connect with your doctor, as I did, to make sure that the choices you’re making are right for you.

When supplements are taken sporadically, it’s challenging to notice their full effects. Establishing a weekly organization system has not only improved my chances of taking them daily but also brought more intention to my wellness goals. Here’s how I’ve made this work and some of the tools I’ve found helpful.

Step One: Organizing Supplements on Sunday Nights

The first part of my strategy is carving out a few minutes every Sunday evening to organize a week’s worth of supplements. I use a weekly pill container with individual compartments for each day, making it easy to grab and go. It’s a small investment of time that sets me up for success all week, so I never miss a dose simply because I forgot. In the past, all my supplements took up space in the cupboard and it was so messy. Now they are in a spot on the back of the shelf and just come out once a week. 

Tip: Choose a container that suits your lifestyle! For those who travel or go to the gym, consider portable containers that can fit in a bag or backpack. The one I chose is great for a few reasons:

1. It has separate sections for morning and night.
2. You can rearrange the days to suit you. I’m British and I really dislike how supplement containers often start on a Sunday. With this one, I’m able to move the little capsules around to start on a Monday.
3. If I’m going out for the day or away for a few days, I don’t have to take the whole thing. I can just take the capsules that I need for those specific days.

Step Two: Make Taking Supplements Part of a Routine

To truly make a habit stick, I find it works best to link it to an existing routine. For example, In the mornings I take my supplements alongside my morning tea while I put my makeup on. Pairing this with a daily ritual helps reinforce the habit so that it actually happens.  In the evenings, I take them with a small glass of water, just before I brush my teeth for bed. You could do something similar, or add them to your medication routine, if you have one. You also could take them once you get to work, if you go to an office each day.

Tip: If mornings don’t work for you, try setting reminders on your phone. Some people also prefer taking supplements with lunch or dinner, depending on the type of supplement and any dietary recommendations. You could also use a habit tracker or a reminder on your fridge that you can check off each day.

What to do about supplements that aren’t in tablet form. 

Some supplements, such as creatine, often come in powder form which means that you can’t pop them into your little pill organiser. I find that with supplements like this, it’s still good to have a routine, such as stirring them into your morning cup of coffee or breakfast. I eat oatmeal almost every morning for breakfast, and it’s super easy just to make one of the ingredients 5g of creatine. On the days I don’t eat oatmeal, I take it at breakfast time, but stir it into a small glass of water.

Step Four: Keep Supplies Stocked

Running out of a supplement is a surefire way to disrupt the habit. Once a month, I check my supply to ensure I’m not running low. Having everything ready makes it easier to keep up with the routine and helps me avoid unnecessary trips to the store or online shopping delays. 

Tip: If you think you’re likely to run out, consider signing up for a subscription service for any supplements you take regularly. Many companies offer a discount for automatic shipments, which can save time and money.

Benefits I’m Already Seeing

Since getting organized with my supplements, I’m already noticing positive changes. I occasionally used to get heart palpitations during the warm up to exercise. Remembering to take magnesium has completely removed those. I also no longer lie awake in bed and then suddenly remember that I didn’t take a melatonin before the lights out. My energy levels feel more consistent, and I’m experiencing fewer muscle cramps and quicker recovery times after intense workouts. Committing to this weekly organization habit has brought a sense of control and satisfaction, knowing I’m taking proactive steps for my health.

Final Thoughts

Consistently taking supplements isn’t just about physical health—it’s about fostering a mindset of self-care and routine. If you’re a busy professional or active person who struggles with consistency in supplement intake, consider trying a Sunday evening organization ritual, perhaps at the same time that you do your meal prep for the week. Small habits make a big difference, and investing a little time each week can lead to long-term health benefits.

And for those who are interested, this is what I take as a woman in her 40s.  Note that this does not include any hormones or medications, just supplements.

Supplement	Timing	Brand
Magnesium Glycinate	1 x in the evening	Pure Encapsulations
Omega 3	1 x in the morning	The Pause Life
Vitamins D3 and K2	1 x in the morning
Creatine	1 x with breakfast	Thorne
Turmeric	1 x in the evening	Naturewise