Most people do not fail at supplements because they chose the wrong ones. They fail because the jars sit in a cupboard and get taken "whenever I remember". This guide turns a handful of products into a routine: what to take, at which moment of your day, and what not to combine. Set your own day on the clock below and it does the planning for you.
Why a routine beats "whenever I remember"
Habits form by repetition in the same situation. In a well-known study from University College London, a new daily habit took a median of 66 days to become automatic. Each person did it after the same daily cue, such as after breakfast.
So the trick is not willpower. It is anchoring: the multivitamin sits next to the coffee machine, the magnesium next to your dinner plate, the evening gummies next to your toothbrush. Fewer products, fixed moments, every day.
Build your day
Set when you wake up and go to bed, pick your products, and the clock places each one at the moment its label suggests. Drag the sun and the moon to change your day.
Your day: what to take, and when
Drag the sun and the moon around the clock, or use the sliders.
Times follow each label. Omega-3 is a fat, so it goes with a meal, and zinc too ("preferably with a meal"). The limits are EFSA's tolerable upper intake levels for adults (zinc 25 mg, vitamin B6 12 mg a day). Food supplements do not replace a varied diet. If you are pregnant, breastfeeding or take medication, ask your doctor first.
What each one does
These are the health claims the EU has authorised for these nutrients, word for word, and the doses on our labels that meet their conditions.
Omega-3 + Vitamin E
3 capsules: 360 mg EPA, 540 mg DHA, 15 mg vitamin E- EPA and DHA contribute to the normal function of the heart
- DHA contributes to maintenance of normal brain function
- Vitamin E contributes to the protection of cells from oxidative stress
The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA, and of 250 mg of DHA for the brain.
Magnesium + B6
2 capsules: 320 mg magnesium, 1.5 mg vitamin B6- Magnesium contributes to a reduction of tiredness and fatigue
- Magnesium contributes to normal muscle function
- Vitamin B6 contributes to normal functioning of the nervous system
Zinc bisglycinate
1 capsule: 15 mg zinc- Zinc contributes to the normal function of the immune system
Multivitamin Gummies
2 gummies: 11 vitamins and minerals- Vitamin C contributes to the normal function of the immune system
- Vitamin D contributes to the normal function of the immune system
Sleep Gummies
2 gummies, in the eveningWe do not make health claims for the sleep gummies. Use them as the label says: in the evening, ahead of your usual bedtime.
With food or without?
- With a meal: omega-3. Fish oil is a fat, and it sits better on a full stomach. Breakfast or lunch both work.
- With a meal, ideally: zinc. The label says "preferably with a meal" because zinc on an empty stomach can upset it.
- Any time: magnesium and the multivitamin gummies. Pick a moment you will not forget.
- In the evening: Sleep Gummies, "in the evening, ahead of your usual bedtime", as the label says.
What not to combine
- Two products with melatonin. Our Sleep Gummies contain melatonin. Do not add another melatonin product on top.
- The same nutrient twice, without checking. The multivitamin also contains zinc (5 mg) and vitamin B6 (2 mg). Together with zinc and magnesium you stay below EFSA's safe upper levels, and the Routine Builder shows you the totals.
- Omega-3 with blood thinners. If you take anticoagulants such as warfarin, talk to your doctor before you start omega-3.
Most of these labels say they are not suitable for pregnant or breastfeeding women, children or adolescents. If that is you, or if you take medication, ask your doctor or pharmacist first.
Myth or fact?
Which routine suits you?
Three questions, and we put the answer straight onto your clock.
What do you want most from your routine?
How often do you eat oily fish?
How many days a week do you train?
The basics: multivitamin and omega-3
Two products: the multivitamin gummies with breakfast and omega-3 with lunch. The simplest start, with the omega-3 you may not get from fish.
The training routine: omega-3, zinc and magnesium
Omega-3 and zinc with lunch, magnesium with dinner. Magnesium contributes to normal muscle function and to a reduction of tiredness and fatigue.
The evening routine: magnesium and Sleep Gummies
Magnesium with dinner and two Sleep Gummies in the evening, ahead of bedtime. Same time every night is what makes it a ritual.
Not sure where to start? Magnesium is an easy first step: two capsules a day, with dinner, 60 days per jar. Magnesium contributes to a reduction of tiredness and fatigue.
The bottom line
A good routine is boring on purpose: a few products, the same moments, every day. Tie each one to a meal or to bedtime, check that nothing doubles up, and let the clock remember for you.
Frequently asked questions
When is the best time to take omega-3?
Can I take the multivitamin together with zinc?
Can I take magnesium and zinc together?
How long does each jar last?
What if I forget a dose?
Do I need to take breaks?
Are they suitable during pregnancy or for children?
Ready when you are
Use the Protein Lab above to see how much you need and how long a jar lasts you.
Sources
- Regulation (EU) No 432/2012: authorised health claims
- EFSA (2023): Tolerable upper intake level for vitamin B6
- EFSA (2006): Tolerable upper intake levels for vitamins and minerals (zinc)
- Lally P. et al. (2010): How are habits formed
- NIH Office of Dietary Supplements: Omega-3 fatty acids and anticoagulants
We only use the health claims authorised in the EU. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
