Supplements and bottles surrounding a pill organizer.

How to Build a Supplement Routine

Are you considering building a supplement routine? 

The first step toward building a supplement routine is to consult your healthcare provider to understand the nutrients your body needs, their advantages, any side effects, and potential contraindications, if any, with prescription medicines. After you have determined the nutrients you should take to accomplish specific health goals, the next step is building a supplement routine. 

Here’s what you need to know about how to build a supplement routine for promoting various health functions and overall well-being. Use the links below to jump ahead to a topic of interest.

What is a Supplement Routine? 

Top down view of a woman’s hands holding an array of supplements with a glass of water.

A supplement routine refers to your daily intake of vitamins, minerals, and other nutrients to support various health functions and to achieve various wellness goals. Establishing a supplement routine can help you fill nutrient gaps in your diet arising from a specific health condition, dietary restrictions, or a busy schedule.  The following table highlights several essential nutrients that should be added to a supplement routine. 

Essential Nutrients to Build A Supplement Routine

  • Vitamins: Vitamins A, C, D, K, and B vitamins and folic acid are among essential vitamins for normal cell functioning, growth, and development.   
  • Calcium: Calcium is essential for the development, growth, and maintenance of bones. The body also needs calcium to circulate blood, move muscles, and release hormones. 
  • Iron: The body uses iron to make hemoglobin (which carries oxygen from the lungs to the body) and myoglobin (a protein that provides oxygen to muscles). 
  • Omega-3 fatty acids: These ‘healthy fats’ promote brain and heart health, lower triglycerides in the blood, and help limit joint inflammation.  
  • Proteins: Proteins form the main structural elements of cells and are involved in the functioning of all the body’s organs. Proteins consist of chains of amino acids, categorized as essential and non-essential. Your supplement routine should include essential amino acids because the body cannot synthesize them.  
  • Potassium: It is the most abundant intracellular metabolite and is necessary for the normal functioning of cells. Potassium is vital for synthesizing proteins, metabolizing carbohydrates, regulating heartbeat, and proper functioning of muscles and nerves. 
  • Magnesium: Magnesium helps regulate diverse biochemical reactions in the body, including muscle and nerve function, protein synthesis, blood glucose control, blood pressure regulation, protein production, and DNA repair.  
  • Zinc: Zinc supports the immune system, plays a role in cell division and growth, promotes DNA and protein synthesis, and helps heal wounds. 

In addition to these essential nutrients, you should consider including botanicals (plant-derived compounds) to provide your body with much-needed antioxidant support. 

Determine Your Health, Wellness, and Fitness Goals 

What are your health, wellness, and fitness goals? Is it boosting your immune system, strengthening your muscles and bones, aiming for healthy aging, achieving cardiovascular fitness? Irrespective of your goals in these areas, you should never forget that a balanced diet, an active lifestyle consisting of moderate-intensity exercises, and adequate sleep are the keys to good health. A supplement routine can further promote health, wellness, and fitness goals by filling nutrient gaps in your diet.   

While determining your health, wellness, and fitness goals and building a supplement routine, you should follow some tips, including: 

  • Setting realistic goals: Fitness goals should be realistic and achievable within a specific timeline. 
  • Starting Small: Break down your overall health, wellness, and fitness goals into small, manageable mini-goals. Remember that a supplement routine will often take time to show results. 
  • Creating A Schedule: Whether take supplements before a workout or at a specific time during the day, creating a schedule and sticking to it is critical to achieving your goals. 

Include Botanicals in Your Supplement Routine

Botanical supplements are formulated with nutrients extracted or derived from plant parts (phytonutrients) and used in traditional and complementary therapies. Botanicals have been historically used across cultures in the form of teas, fresh or dried herbs, decoctions, infusions, and tinctures. Botanical supplements are commercially available as capsules, tablets, softgels, liquids, powders, and gelcaps. 

The following table highlights several proven phytonutrients that promote various health functions and should be included in your supplement routine.   

Phytonutrients to Support Various Health Functions

Anandamide

This nutrient in the body’s endocannabinoid system helps regulate emotional responses to stress, balances immune responses in the gut, induces appetite, enhances learning and memory processes in the brain, and increases adenosine levels, a sleep-inducing molecule in the brain.*1,2,3,4 

Berberine

This phytochemical is extracted from the roots, rhizomes, and stem bark of barberry trees. It promotes glucose and lipid metabolism, supports immune health, and helps in weight management.*5,6,7

Butyric Acid

Butyric acid benefits the activity of the gut microbiome and helps maintain healthy gastrointestinal inflammatory responses.* Growing evidence on how the gut microbiome influences brain functions suggests the potential role of butyric acid in regulating behavior, including social communication.*  

Coenzyme Q10

CoQ10 is best known for its cardioprotective benefits, which include improving lipid profiles, protecting cardiac muscular tissues from oxidative stress, maintaining normal blood pressure, and countering muscle soreness and cramping caused by statin intake.*

Citrulline

It is an amino acid that enhances the levels of L-arginine and nitric oxide (NO), which increases blood flow and induces vasodilation.8  

Curcumin

Curcumin is a potent antioxidant that helps maintain the body’s natural inflammatory response.* It promotes optimal functioning of the heart, liver, joints, immune system, and gastrointestinal system.*  

Glutathione

As a detoxifying agent and the body’s primary antioxidant, glutathione promotes immune functions, the gastrointestinal, nervous, and endocrine systems, and healthy skin and hair.* 

Lipoic Acid

R-lipoic acid is an antioxidant that supports the endocrine and immune systems and promotes normal heart and brain functions.*  

Quercetin

Quercetin displays antioxidant and immunomodulatory properties that help maintain normal blood pressure levels, promote healthy kidney function, maintain healthy skin, and enhance gut microbial diversity.* 

Saw Palmetto

Saw palmetto extract is well known for promoting prostate health, limiting hair loss, regulating testosterone levels, and addressing the urinary discomfort associated with benign prostatic hyperplasia (BPH).*  

Thymoquinone

Thymoquinone helps limit oxidative stress by up-regulating cell signaling pathways and increasing the activity of the cells’ antioxidant system.* 

Select Advanced Supplement Formulations

Your efforts toward building a supplement routine will be futile if you do not use supplement formulations that achieve optimal absorption. Nutrients such as glutathione and curcumin are naturally difficult for the body to absorb and therefore require advanced nutrient delivery technology. The efficacy of a supplement’s active ingredients depends on the following:

  • Bioavailability: Not all supplements are formulated alike. It is essential to select a supplement formulated to optimize both bioavailability and localized absorption in the required areas of the gut. 
  • Palatability: A supplement’s palatability is critical for masking the unpleasant taste and odor of its ingredients and making it tolerable for oral intake.

Nanodelivery of nutrient molecules through carriers such as cyclodextrins has been found to enhance nutrient absorption and bioavailability, thereby achieving their health-promoting benefits. 

Track Your Health, Wellness, and Fitness Results

 Exercise equipment, healthy foods, and water bottles surrounding a journal for tracking health habits.

Tracking your health, wellness, and fitness results enables you to understand the efficacy of the supplement formulations you are taking. The following are ways to track your health, wellness, and fitness goals. 

  • Journaling: A daily fitness journal can help you record the exercises you do in every session, your time on the treadmill, the number of reps and sets you complete, etc.
  • Fitness tracking apps: Fitness trackers are ‘smart’ devices that digitally journal your health progress and record the number of steps you walk in a day, your heart rate, and other information.
  • Measuring yourself: Measuring your waist, hips, thighs, and arms instead of just weighing yourself provides better insights toward achieving fitness goals. 
  • Taking progress photos: Weekly or monthly photos taken at the same time every time is another way to check the visual effects of exercising, diet, and a supplement routine.

Build A Supplement Routine with Tesseract Formulations

Building a successful supplement routine relies on including advanced supplement formulations that will transform active nutrients into a therapeutic reality. Tesseract Medical Research has formulated a wide range of supplements with proven nutrients that promote various health and wellness functions. Tesseract’s proprietary CyLoc® – DexKey® nutrient delivery nanotechnology enables the delivery of active nutrient molecules through the gastrointestinal tract — one palatable molecule at a time. CyLoc® technology encases each molecule and creates nano-sized particles, thereby protecting each molecule from breaking down during transit through the stomach. DexKey® technology accompanies each CyLoc® molecule and releases it at the desired point in the intestinal tract for maximum absorption and effectiveness. 

This unprecedented absorption of nutrient molecules in the gastrointestinal tract enables micro-dosing, which means using lower amounts of the active ingredients in supplement formulations than previously required.

Tesseract Medical Research is committed to Good Manufacturing Practices (GMP). We utilize the most appropriate and scientifically advanced analytical techniques, as well as a well-designed quality control system, to develop the finest quality nutritional supplements.

The power of Tesseract supplements lies in enhancing palatability, solubility, maximizing absorption and bioavailability, and micro-dosing multiple nutrients in a single, highly effective capsule. Shop products on our website and learn more about how they support your health, wellness, and fitness goals.* 

Shop Products

1Gobbi G, et al. Proceedings of the National Academy of Sciences of the United States of America 2005;102,51:18620-18625. doi:10.1073/pnas.0509591102

2Pandey R, et al. Endocannabinoids and immune regulation. Pharmacological Research 2009;60,2:85-92. doi:10.1016/j.phrs.2009.03.019

3Jamshidi N, Taylor DA. British Journal of Pharmacology 2001;134,6:1151-1154. doi:10.1038/sj.bjp.0704379

3Murillo-Rodriguez E, et al. Sleep 2003;26,8:943-947. doi:10.1093/sleep/26.8.943

4Stone NL, et al. Frontiers in Behavioral Neuroscience 2018;12;269. doi:10.3389/fnbeh.2018.00269

5Li Z, et al. Antioxidant …activities of berberine… Evidence-Based Complementary and Alternative Medicine 2014:289264. doi:10.1155/2014/289264

6Yin J, et al. Berberine improves glucose metabolism…. American Journal of Physiology. Endocrinology and Metabolism 2008;294(1):E148-E156. doi:10.1152/ajpendo.00211.2007

7Rong Q, et al. Berberine reduces lipid accumulation by promoting fatty acid oxidation …. Frontiers in Pharmacology 2022;12:729384. doi:10.3389/fphar.2021.729384

8Miyatake S, et al. Oral administration of L-citrulline alters the vascular delivery of substances to rat skeletal muscles. Biochemistry and Biophysics Reports 2021;28:101149. doi:10.1016/j.bbrep.2021.101149

Al Czap, Founder | Tesseract

Al Czap has more than four decades of professional experience in preventative medicine. He founded Thorne Research in 1984 (sold in 2010) and he published Alternative Medicine Review for 17 years beginning in 1996. AMR was a highly acclaimed, peer-reviewed, and indexed medical journal. Al was the first to recognize the need for hypoallergenic ingredients and to devise methods of manufacture for and delivery of hypoallergenic products to underserved patient populations. His work has greatly impacted those with impaired immune and digestive systems and compromised health due to environmental exposures.

© Copyright 2023, All Rights Reserved Tesseract Medical Research, LLC
| Privacy Policy |Terms
crossmenu