How to build a supplement routine: which strips to take when, and which ones stack
By Melt Daily ·
The best supplement routine is the one you actually keep. That usually means fewer products, tied to moments you already have in your day. Here is how every one of our strips fits into a day, which ones overlap, and a few simple rules for stacking.
Start with why
Before adding anything, write down what you are actually hoping for: steadier mornings, a calmer afternoon, a beauty routine, a gut routine. Choose one or two strips that match. Adding everything at once makes it hard to tell what you like and easy to drop the whole routine.
A morning-to-night map
| Moment | Strip | Why then |
|---|---|---|
| Morning | UP | Contains 50 mg caffeine; keep it early |
| Morning | BASE | Vitamins D3 and K2 are fat-soluble; many take them with breakfast |
| Mid-morning | STEADY | Iron is best kept apart from coffee, tea and calcium |
| Workday | SHARP | No caffeine, so it works any time you are working |
| Any time | GLOW, DEW | No timing rules; pick a moment you will remember |
| Any time | SETTLE, FLORA | Choose one consistent time daily |
| Afternoon or evening | EASY | Caffeine-free calm |
| Before bed | LIGHTS OUT | Contains melatonin and may cause drowsiness |
A suggestion, not a rule. One of each strip a day at most.
Which strips overlap
Most of our strips have no ingredients in common. These are the overlaps to know about:
- Folic acid: GLOW and STEADY each contain 240 mcg (400 mcg DFE). Together that is 480 mcg of folic acid, under the NIH adult upper limit of 1,000 mcg.
- Vitamin D3: GLOW contains 20 mcg (800 IU) and BASE contains 2000 IU. Together that is 2800 IU, under the NIH adult upper limit of 4000 IU.
- L-theanine: UP contains 30 mg and EASY contains 50 mg. No upper limit has been set.
- Probiotics: SETTLE and FLORA use different strains. Some people take one and rotate; there is no overlap in strain.
If you also take a multivitamin or other supplements, add those numbers in too, especially for vitamin D, iron and folic acid.
Popular pairings
- The Day Pack: UP in the morning, SHARP through the workday, EASY to wind down.
- The Glow Pack: GLOW and DEW together, since their ingredients do not overlap.
- Gut and go: SETTLE or FLORA plus UP.
- Bones and blood: BASE in the morning and STEADY mid-morning.
Rules that keep a routine going
- Anchor it: tie each strip to something you already do every day.
- Keep the tin where you will see it: on your desk, in your bag, by your keys.
- Start small: one or two strips for a few weeks before adding more.
- Do not double up after a missed day. Just pick up the next day.
- Check with your doctor or pharmacist if you take any medication, are pregnant or nursing, or manage a health condition.
If you are pregnant, nursing, taking any medication or managing a health condition, check with your doctor or pharmacist before adding a supplement.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
