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How to Build Your Dream Supplement Routine

By Ethan Boldt

February 2, 2025

Routines are developed for good reason: They develop into a habit that you typically enjoy, repeat without objecting and often support your health goals.

For example, developing a healthy food or fitness routine means you’re frequently putting a group of foods or exercises into play, such as several times a week. Over time, these routines become ways to boost your health as well as something you can build on, such as adding new foods or sports to keep your routines fresh.

It’s the same story with a supplement routine. Any worthy supplement needs to be taken routinely for it to be effective, so you want to make sure it’s part of a daily routine, such as always taking most of your supplements with breakfast (the easiest way to make sure you don’t skip your supplements).

What are the best supplements to put into your routine? Below we lay out different ways to build your dream supplement routine, including foundational supplements but then other considerations such as nutrient gaps, health goals, supporting lifestyle goals and more.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Foundational supplements

Foundational supplements are those daily supplements that should be taken every day and which most health experts recommend.

• Multivitamin: Designed to fill the nutrient gaps for women and men in the modern diet, Ancient Nutrition’s multivitamins are expertly formulated with vitamins, minerals and time-tested superfood ingredients. Formulas for women, men, over the age of 40 and more are included.

• Probiotic: Probiotics, the “good guy” bacteria that populate the gut, can actually help to support absorption of other vitamins and minerals, since they generally promote healthy digestive function and gastrointestinal health. Ancient Nutrition uses some of the most resilient probiotics on the planet – soil-based organisms (SBOs) – that are designed to thrive in harsh environments like the high temperatures and stomach acids they meet in our digestive tracts.

2. Fill larger nutrient gaps

Larger nutrients? We are talking about nutrients that aren’t contained in a multivitamin because it’s either not possible or they’re literally too large and would require multiple capsules or tablets, for example.

• Collagen: Collagen holds the body together, helping to form joints, skin, ligaments, tendons and other tissues, promoting joint comfort and mobility, overall health of your gut, and other important parts of the body. But as we age, our body's natural production of collagen starts to slowly decrease. Ancient Nutrition’s Multi Collagen Protein offers 10 types of collagen for substantial skin, joint and gut benefits.

• Fiber: Adequate fiber intake (25 grams a day or more, depending on one’s age and gender) is beneficial for healthy weight management, healthy elimination and more, but most of us come up short. Fiber supplements can boost your intake, such as Ancient Nutrition’s Organic Fiber supplement powder (available in pineapple mango and raspberry lemonade flavors) that features a fiber blend of konjac root, acacia fiber and probiotics.

• Protein: After the age of 40, most people lose up to 8 percent of their muscle per decade, according to studies. While this is normal, a quality, usable protein can help support normal muscle health and strength, even after age 40. Ancient Nutrition’s Whey Protein combines high-quality whey protein, organic regenerative A2/A2 milk protein and clinically studied eggshell membrane collagen into one supplement. Each scoop delivers 23 grams of protein, and it’s available in vanilla bean, milk chocolate and chocolate peanut butter flavors.

• Omega-3s: Omega-3s play a key role in brain function, healthy growth, a healthy inflammatory response and supporting normal immune function. If you don’t consume seafood like salmon, mackerel, sardines, halibut or tuna regularly, it can be a good idea to take an omega-3 supplement to boost your intake. Ancient Nutrition’s Ancient Omegas Whole Body is equal to about 1,000 milligrams daily.

• Magnesium: Magnesium supports normal muscle and nerve functions, assists in maintenance of heart health and normal heart rhythms, plays a role in skeletal development and strength, promotes healthy digestion, and helps to maintain normal blood pressure. Only low levels of magnesium are typically included in multivitamins, so consider Ancient Nutrients Magnesium. Take before bed, as it may help with relaxing.

• Calcium: Calcium helps to keep bones and teeth strong by contributing to their density, supports muscle functions, and assists in heart and arterial health. In particular, post-menopausal women are looking to support their overall bone health. Calcium is barely included in most multivitamins because it’d make the multi too large to swallow. Consider Ancient Nutrients Calcium.

3. Support fat loss goals

Do you want to lose weight or maintain a healthy weight? Do you seek to lose some fat? Well, part of your fat loss day can be adding a couple of supplements that can support this big goal.

• Collagen-based supplement: Multi Collagen Advanced Lean Capsules burn up to 15 percent more calories at rest†* and blocks, breaks down and burns fat†**. Multi Collagen Advanced Lean Powder promotes healthy weight management and fat loss, plus helps reduce stress-induced food cravings.

• Whey protein-based supplement: Whey Protein + Fat Loss†*** powder (vanilla cinnamon flavored) is formulated with 23 grams of grass-fed whey protein and organic regenerative A2/A2 milk protein. Benefits include less body fat†***, more strength†*** and increasing your metabolism†***.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

*Due to key ingredient. Results achieved by day 7 in a 7-day human clinical trial with healthy normal weight and overweight individuals — at rest with no changes to diet or exercise.

**Due to key ingredient. Results achieved in a 16-week human clinical trial with healthy overweight individuals who used this ingredient and followed a reduced-calorie diet and regular exercise — compared to diet and exercise alone.

***In addition to a healthy, reduced-calorie diet and healthy lifestyle, including regular exercise.

4. Superfood supplements

Superfoods are simply nutrient-dense foods that can boost your health in significant ways. Often they’re missing from the average diet, such as bone broth and leafy greens. They’re high in nutrients like vitamins, minerals, antioxidants, phytochemicals and more. They also tend to be low in calories and fat.

• Super greens: Ancient Nutrition's SuperGreens contain ingredients like spirulina, matcha, chlorella, alfalfa grass, reishi mushroom and probiotics, along with leafy greens like spinach and kale. In all, it’s over 25 superfoods that help support healthy energy, healthy detoxification and digestive function.

• Bone broth: Bone broth and its components have been used throughout history to help support overall health. It features collagen protein and a range of important amino acids (the “building blocks of protein”), plus minerals and beneficial compounds including glucosamine, chondroitin and hyaluronic acid. Ancient Nutrient offers several flavors of Bone Broth Protein, including savory types.

• Colostrum: Colostrum is the first form of milk produced by mammals immediately following childbirth. Commonly called “liquid gold,” it's rich in antibodies, growth factors, and nutrients specifically designed to support the development of a newborn’s gut microbiome and immune system. Considered nature’s original superfood, Ancient Nutrition’s calf-first Colostrum is designed to fortify your gut and immune system health.

• Wild, grass-fed organs: These animal organs are packed with vitamins, minerals, amino acids, polypeptides, fatty acids and more. They’re an incredible source of fat-soluble vitamins (the easiest form for your body to absorb and retain), and they’re even considered adaptogens. Check out Ancient Nutrition’s Organ Blends sourced from grass-fed Argentinian beef and wild, free roaming New Zealand lambs.

5. Support your active lifestyle

If you’re a frequent exerciser, you may benefit from supplements that support energy levels, assist with hydration and help your exercise recovery.

• Energy: Ancient Nutrition’s Clean Energy contains 74 milligrams of caffeine per serving — less than a typical cup of coffee — and comes in two delicious flavors: cherry limeade and strawberry kiwi. It’s powered by an Ancient Superfood Energy† Blend of coconut water, organic beet root, Ancient Mineral Complex, organic coffeeberry and apple extract.

• Hydration: Ancient Nutrition's Rapid Hydration powder — available in stick packs — delivers essential electrolytes for fast-acting hydration, all powered by real food ingredients: coconut water, natural sea salts and red marine algae. Ancient Nutrition’s Multi Collagen Advanced Hydrate Lemon Lime and Mixed Berry also work for making hydrating drinks. This supplement helps you achieve rapid hydration for your skin and body.

6. Special health interests

Many of us also possess certain health interests that we want to invest in, supplement-wise. Maybe it’s our skin or joint health, levels of stress, cognitive function, even our adrenals. See below.

• Skin: Multi Collagen Protein Beauty Within uses a unique blend of superfood ingredients and collagen that’s clinically proven to promote healthy skin and skin elasticity. Check out other collagen beauty options, too.

• Gut: Ancient Nutrition’s Leaky Gut Bundle includes three products expertly designed to focus on optimal digestion, relief from occasional bloating and support for regular elimination.

• Joints: Multi Collagen Protein is clinically proven to support the joints in multiple ways, while Ancient Nutrition’s Organic Turmeric is designed to support more comfortable, mobile joints.

• Hormones: Ancient Nutrition’s Women’s Hormones combines history’s most-respected ingredients to support female reproductive health. Also see Regenerative Organic Certified® Women's Hormones.

• Immune system: Ancient Nutrition’s Healthy Immune System Bundle includes vitamin C, vitamin D and Zinc, all optimized for absorption. In addition, Multi Mushroom Daily Immune Defense is the first and only USDA Certified Organic mushroom tablets available today.

• Stress: Ashwagandha is one of the most-researched adaptogenic herbs out there. Ancient Nutrition’s proprietary Organic Ashwagandha supplement supports healthy energy and helps your body fight the effects of stress.

• Brain: Ancient Nutrition’s Lion's Mane Mental Clarity and Concentration combines organic lion’s mane and ashwagandha to help clear your mind and keep you focused. Ancient Nutrition’s Regenerative Organic Certified® Focused Brain combines some of history’s most-respected superfood ingredients for promoting healthy cognitive function.

• Sleep: Ancient Nutrition’s Stress & Sleep Support supplement combines history’s most-respected ingredients to support mental relaxation and the ability to let go of stress.

• Thyroid: Ancient Nutrition’s Thyroid supplement uses history’s most-respected superfood ingredients to support the health of your thyroid.

• Candida: Ancient Nutrition’s Candida supplement uses digestive enzymes, SBO probiotics, plus organic fermented pau d’arco bark, oregano and astragalus root that are traditionally used to support gut health.

• Adrenal: Ancient Nutrition’s Adrenal supplement uses organic mushrooms, ashwagandha, fermented rhodiola root, codnopsis root and rehmannia root to help your body respond to stress and stay in balance.

• Liver cleanse: Ancient Nutrition’s Regenerative Organic Certified® Liver Cleanse is designed to give you the detox support you crave. This formula delivers a powerful combination of Regenerative Organic Certified® mushrooms and herbs that can help transform your liver health.