The Science of Having a Supplement Routine (That Actually Sticks)

Let’s be honest: remembering to take your supplements consistently is way harder than it should be. Especially when your morning looks like a toddler tantrum, a Slack message, and a cold cup of coffee all happening at the same time. (Raise your hand if you've ever taken your vitamins at bedtime, because "oops, I forgot again.")

You’re not alone—and you’re definitely not doing it wrong. The truth is, creating a supplement routine that actually sticks isn’t just about willpower. It’s about science, psychology, and making your routine work for you, not the other way around.

So let’s dig into the real reasons routines are hard to stick to (hello, decision fatigue), and how to build one that feels like second nature.

Your brain makes about 35,000 decisions per day. By the time you’ve fed the kids, answered 17 emails, and tried to figure out what to make for dinner, remembering to take your supplements? Yeah. It’s not at the top of the list.

This is called decision fatigue , and it’s real. Your brain literally gets worse at making decisions as the day goes on—especially small ones. Which is why you might be crushing your to-do list and still forget your probiotic again.

Habit formation isn’t about motivation; it’s about repetition. According to a study published in the European Journal of Social Psychology, it takes about 66 days on average to form a new habit that feels automatic (1). And here’s the kicker: missing a day doesn’t mean you failed. It just means you pick back up tomorrow.

If your supplement routine feels like a Pinterest fantasy and not your actual schedule, it won’t stick. The best routines are the ones that slide into your day with minimal friction. That means choosing timing, storage, and reminders that vibe with your reality.

This is called "habit stacking" (shoutout to James Clear and Atomic Habits). The idea is simple: anchor your new habit to an existing one. Think:

• Take your multivitamin with your morning coffee

• Drink your fiber mix right after brushing your teeth

• Pop your stress support when you fill your water bottle 

Out of sight = out of mind. Literally.

Keep your supplements somewhere you'll actually see them:

• On your bathroom counter (if they don't require refrigeration)

• Next to your coffee machine

• Inside your favorite water tumbler (so when you grab it, you remember)

Pro tip: invest in a cute supplement organizer that doesn't scream "grandma's pill case."

Phone alarms, calendar pings, sticky notes—whatever works. But bonus points if you make them encouraging:

• “Take your power potion, babe!”

• “Feel-good fuel: you deserve it.”

• “This is your daily love note to your nervous system.”

Some supplements are best absorbed with food. Some might give you energy (hi, B12), while others help you wind down (magnesium, we see you).

Here’s a quick cheat sheet:

• Morning: Multivitamins, probiotics like Hot Girl Ish, B vitamins (in She’s Thirsty), and adaptogens like those in Clever Girl

• Evening: Magnesium like She’s Sleepy or Miss Bliss

Still unsure? Follow label instructions or talk to your provider. Legendairy Milk products are designed to fit flexibly into real-life routines (aka: yours).

Deep breath. Missing a dose isn’t the end of the world. In fact, it happens to everyone. Health isn’t about perfection—it’s about consistency over time.

Think of your supplement routine like brushing your teeth: missing once doesn’t cancel out the benefits. You just keep showing up. Your body will thank you for the long game.

Here’s the magic of a routine: it signals to your brain that it’s safe, supported, and in control. And in a world where chaos is the norm? That’s huge.

Studies show that daily rituals help reduce anxiety and increase emotional resilience (2). That’s right. Your supplement ritual isn’t just about nutrients. It’s a nervous system signal: “You are cared for. You are steady. You’ve got this.”

• Simplify: Less is more. Don’t try to start 5 new supplements at once. Build slowly.

• Keep a visual tracker: A simple checklist or calendar can reinforce progress.

• Celebrate micro wins: Took your supplements 3 days in a row? YES QUEEN.

• Stack your environment for success: Leave your sleep blend by your bedside. Pack your on-the-go supplements in your purse.

• Tie it to how you want to feel: Instead of “I should take this,” try “This helps me feel calm / strong / energized.”

Ultimately, the best supplement routine is the one that makes you feel supported, not stressed. That works with your life, not against it. That feels like an act of self-care, not another item on your endless list.

Because let’s be real: being a woman in this world—especially a new mom—is a full-time job on top of your full-time job. Your supplements should fit into your life, not require a whole new one.

At Legendairy Milk, we design our products with your reality in mind. Whether you're navigating new motherhood, stress overload, or hormone chaos, we’ve got formulas (and flexible formats) that make showing up for your health a little easier.

And just in case no one told you today? You’re doing an amazing job. One supplement at a time.

1. Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.

2. Hobson, N. M., Schroeder, J., Risen, J. L., Xygalatas, D., & Inzlicht, M. (2018). The psychology of rituals: An integrative review and process-based framework. Personality and Social Psychology Review, 22(3), 260-284.