Tracking vitamins and supplements: 6 tips to stay organized

Vitamin D, iron, omega-3 or a multivitamin... Supplements often get left off the list because they "don't count as medicine." Then it gets harder to remember which one you've been taking since when, or whether you've taken it today. In this post you'll find 6 practical tips for keeping track of your vitamins and supplements, plus what you can write in your log.

Why track supplements separately?

The NHS, the UK's health service, says most people can get the vitamins and minerals they need from a varied and balanced diet, while some people may need an extra supplement. In other words, supplements aren't the same for everyone; who needs what varies from person to person.

MedlinePlus, the health site of the US National Library of Medicine, points out that supplements don't have to go through the same testing as medicines, and it recommends telling your healthcare provider about every supplement you use. The easiest way to do that is to have an up-to-date list on hand.

A regular log comes in handy when you want to:

• Give a complete answer when your doctor or pharmacist asks, "What else are you taking?"
• Make sure you're not getting the same ingredient from two different products.
• Remember when you started a supplement and when you stopped it.
• Check on busy days whether you've already taken it today.

Before you start: ask your doctor or pharmacist

Supplements can be sold without a prescription, but that doesn't mean they're right for everyone. Some supplements can interact with medicines you take, and times like pregnancy, breastfeeding or the run-up to surgery may call for extra care. Decide which supplement to use, how much and when together with your doctor or pharmacist.

Read the directions on the product label and don't take more than recommended on your own. If you notice an unexpected change after starting a supplement, write it down and tell your doctor or pharmacist. This post won't tell you what to take; it only helps you keep regular track of what you already use.

6 tips for taking supplements regularly

1. Keep one list. Put your prescription medicines, over-the-counter medicines, vitamins and herbal products all on the same list. Separate lists tend to be incomplete just when you need them most.
2. Write the full product name. Instead of just "vitamin," write the name and ingredients shown on the box. That makes it easier to spot two products with the same ingredient.
3. Link it to an existing habit. Pair the supplement with something you do every day, like breakfast, dinner or brushing your teeth. Which time suits it is something to decide based on the label and what your doctor or pharmacist tells you.
4. Keep it where you can see it. Store the box somewhere you see every day, but out of children's reach. What stays in sight is less easily forgotten.
5. Set a reminder. A reminder on your phone or in the app you use is the simplest way to keep your routine on busy days.
6. Review your list once a month. Remove the supplements you've stopped and add new ones. A quick check before a doctor's appointment makes the conversation much more productive.

What goes in a supplement log?

Your log doesn't have to be long. The goal is that when you look at your list a few months from now, you can tell right away what you took and why. These few details are usually enough:

• Product name and ingredients: Exactly as written on the box.
• Who recommended it: Your doctor, your pharmacist or your own decision.
• Start date: And the planned end date, if there is one.
• How you take it: As your doctor or pharmacist told you or as the label says, not your own guess.
• Changes you notice: Observations about things like an upset stomach, sleep or energy. Don't try to interpret them; write them down as they are and bring them up at your appointment.

This log becomes a natural part of your medication list. If you take more than one medicine, see 5 ways to keep your medication times straight, and for reminder ideas, take a look at 9 ways to remember to take your medication.

How do you update your log when things change?

Your supplement routine can change over time. Your doctor may suggest stopping a supplement or switching to a different product; sometimes a box runs out and getting a new one takes a few days. Recording these changes keeps your list reliable.

• When you stop a supplement: Instead of deleting it from the list entirely, write down the end date. Months later, the answer to "Have I taken this before?" will be right there.
• When you switch products: Add the new product's name and start date as a separate line. That way you won't mix up the old one and the new one.
• When you take a break: Mark the days the box ran out, or the days you paused on purpose, with a short note. It's hard to remember later why those days are blank.
• When traveling: Pack the supplements you'll bring based on your list, and if you're changing time zones, ask your doctor or pharmacist about your routine.

You don't have to make any of these changes on your own. Whenever you're unsure, asking your pharmacist is a quick and reliable option. If you're pregnant, How to track prenatal vitamins and medicines during pregnancy shows how to adapt this routine to pregnancy.

How do you track supplements in Oveluni?

In Oveluni, you can add a supplement just like your other medicines, with New medication plan. In the plan steps you type its name and type, then enter the repeat pattern, times, amount and start date. As the app itself reminds you, this is the plan you entered; it is not a medical verification.

• Reminders: By turning on medication reminders, you can get notifications for your supplement on your iPhone or Apple Watch.
• Intake log: With the intake log, you can mark whether you took or skipped it that day.
• Summaries: For the period you choose, you see taken, skipped and no record days at a glance.
• Privacy: If you don't want medication names to show in notifications, you can turn on "Hide medication names."

If you're setting up your plans for the first time, the guide on how to set up your first medication plan in Oveluni in 3 steps makes it easier. And make every decision about your supplements together with your doctor or pharmacist.

Sources

1. MedlinePlus: Dietary supplements
2. NHS: Vitamins and minerals