Daily Supplement Routine

Around this time last year, I shared my plant-based supplement routine that I began when shifting my focus to strength training. A year later, things have changed a bit and I’ve altered my routine a bit. My current supplements are still plant-based, but they’re more focused on what I need right now. I’ve had a few questions recently about my personal routine, so I thought I’d share it with you today! You’ll notice that is a mix of vitamins, supplements, and dietary habits that I use as a “supplement” to my regular meals.

Daily Supplement Routine

Please note, I am not a supplement expert, this is the routine I follow for myself based on my trainer’s recommendations and my personal experience.

1. Hot Lemon Water

A simple start to my day, I’ve been making a nice cup of hot lemon water before breakfast each day. It’s as simple as squeezing a half fresh lemon (or a tablespoon of organic lemon juice) into a mug of hot water. Our tap water gets really hot in our house, so I just use that to make this very easy. I’ve seen a lot of benefits of starting your day this way, check out these top 5 reasons to drink lemon water or these 11 benefits you didn’t know about to learn more.

2. Multivitamin

I think of these as my catch-all insurance. While I try to eat a diet of lots of fruits and veggies, it’s hard to get all the vitamins you need with the quality of most food today. I’ve been taking Deva multivitamins for years, but recently switched to their tiny tablets. I don’t really have a problem swallowing pills, but I still appreciate the smaller size anyway. These are vegan, which is always my preference for supplements.



3. Vitamin C

This is my favorite immunity booster, something I added to my daily routine years ago. I take 1000 – 2000 mg every day, upping the dose significantly when I feel a cold coming on. It’s been very effective for me and I always have some on hand.

4. Probiotics

There’s a lot of talk about probiotics recently and although I can’t tell the difference when I’m taking them, I do notice a difference in my gut when I stop. The claims are that it helps keep the intestinal tract healthy and the immune system strong. I also take one specifically for those with lactose intolerance, which seems to help for those days that I do have dairy.

5. Spirulina

I didn’t really pay too much attention to spirulina until I tried them out as part of a FitFluential campaign. I learned so much that I added this to my daily routine and have either the powder (in a smoothie) or the pills every day. You can my original post to learn about many of the benefits.

6. Biotin

I have always had brittle nails (I think it runs in our family, because my sister does too!), but in December I started taking Biotin and have noticed a huge difference! While my nails aren’t perfect, they rarely peel and their strength has really improved. I think this little pill is the main cause and they are 100% vegetarian.

Biotin for Nails

7. BCAAs

Last year, I made the decision to switch from my old BCAAs to something new after Laura had a bad customer service experience. It took me some searching to find a new option that had the nutritional profile I wanted and were vegan, but I finally found Chain’d Out by ALR Industries that I really like! I started with their blue raspberry flavor, which tastes amazing but has a more noticeable texture. We’re currently enjoying the Berry Banana and I don’t really notice the texture.

8. Protein Powder with Glutamine & BCAAs

After my workouts, I almost always make a quick protein shake with my favorite Vega Protein Powder. Why? The main reason I am so enamored with this one is that it already includes both Glutamine & BCAAs – all in one little scoop. I love this stuff!!

Daily Supplement Routine

I usually set aside all my supplement (the pill ones) in mini containers several days at a time. That way in the morning, I just grab them and swallow them without much thought. When I travel on the weekends, I’ve been using the shaker bottle from my Fitmark bag to bring them along with me. I find that kind of preparation makes life a little easier for me!


Questions for you:

  • What supplements to you diet do you take every day?
  • Do you drink lemon water?

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  1. says

    Mine are similar to yours.
    1) Multivitamin/multimineral supplement. Just got the Deva ones yesterday, so I’ll be switching from my longtime brand.
    2) Calcium, 1000 mg.
    3) Chlorella. My stomach couldn’t handle spirulina, but is ok with the chlorella. I’m convinced it’s why I have not gotten sick this winter.
    4) Probiotics.
    5) Digestive enzymes. I have a lot of food sensitivities, so these are a must.
    6) Vega Protein Smoothies. Love these! It helps me get enough protein as well as all the other good stuff in there!
    7) Vitamin D: 50,000 units once a month (prescription); will be increasing to 5,000 units a day when the Deva ones arrive.
    Beth recently posted…Things I’m loving lately — January editionMy Profile

  2. says

    I’m ALL for biotin! I don’t know why I always forget to buy more when I run out but my nails have been AWFUL this winter and I’m sure it hasn’t helped that I haven’t been taking my biotin! I’m also on the hunt for a new multivitamin. Does the one you take contain iron? I ordered the new Perfect Fit Multi to try but without getting all TMI, I can’t take one with iron. :-/
    Katie @ Talk Less, Say More recently posted…Fear & DreamingMy Profile

  3. says

    Interesting to read about your routine Heather! I have heard a lot of good about most of those! The ones I havent, I havent heard anything about! I have tried out spirulina from Energy bits, and have been pretty happy with it, if it wasnt so darn expensive! I actually take supplements called Juice Plus every day, and I think it has made a HUGE difference to preventing me from getting sick and helping my training be at the level it is now. I also take vitamin E for recovery, and right now I am trying out Enduropacks recovery supply as a trial they mailed me. So far I am very happy with it!
    Tina Muir recently posted…Superfood Southwestern Farro BakeMy Profile

  4. Brooke says

    I did lemon water for a while but didn’t notice much of a difference. My current tonic of choice in the morning is a scoop of Amazing Grass Supergreens, 2T ACV, and water. It does wonders for me! I also take glutamine, HCl, probiotics, Vitamin C, and colostrum daily. I do protein powder sometimes, but am trying to decrease that. I love seeing how different we all are, how our bodies respond differently to different things! (Kinda nerdy of me, I know!)

  5. says

    I wrote about the supplements I take so I won’t hash them all out here, but thank you for sharing! I love posts like this! Spirulina is one that I’ve been considering lately … I just love experimenting with myself :). I’m currently drinking apple cider vinegar with water first thing in the morning, but have also considered switching that up for lemon water!
    Megan (The Lyons’ Share) recently posted…7 Tips for Choosing SupplementsMy Profile

  6. Christa @ Edible Balance says

    Great list! I need to replenish my spirulina stash, its been too long! I have pared down my supplements a bit, trying things out to see what makes a difference. I like to switch things up depending on how my body is changing. Right now I’m using vitamin D drops, inositol, fermented l-glutamine, vitamin B-complex and digestive enzymes. I try to get in a few servings of protein powder (pumpkin seed or hemp seed powders) a day as well. Lemon water with cayenne is a non-negotiable in the morning!
    Christa @ Edible Balance recently posted…Stop the snacking guilt with this… {Recipe}My Profile


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