#supplement routine

i used to have this whole supplement shelf. a ritual i was "going to start." various bottles that made me feel virtuous just for purchasing them.

none of it worked because none of it was actually enjoyable to do.

then i switched to biotin gummies — mixed berry, small, genuinely taste good — and suddenly the ritual stuck. every evening after dinner. one gummy. done.

and here's the thing: consistency is the whole thing with nutrients. biotin doesn't work because you took it twice in january. it works because keratin production and skin cell regeneration and mitochondrial energy conversion are ongoing processes that benefit from steady, reliable intake over weeks and months.

the gummy format isn't childish. it's just sensible design. something you look forward to is something you actually do.

eight weeks later: nails that don't immediately chip. a bit more shine in my hair. slightly less mysterious midday fatigue. nothing dramatic. just the quiet satisfaction of a small system that actually runs.

wellness doesn't have to be a performance. sometimes it's just a berry-flavored gummy at 9pm.

I supplement to make sure I fill in any nutritional values I miss for the day.  Eating 1200-1400 calories a day doesn't leave much room to make sure I get all my vitamins.  Here is the list of what I take and why:

Calcium Chew - (1, after dinner) Women are more proned to osteoperosis and since I broke my hip last year, it will help keep my bones strong for any future accidents.  Calcium also helps with nerves, heart and muscles - all used in Bikram. I helps with blod clotting which is useful while on other medications that causes this. 

Vitamin D - (1000 IU every other day) It's winter and this means shorter days, less sun and less time to salute the sun.  Vitamin D helps lots of things like helping your body to absorb the calcium.  It boosts your mood, immunity and fatigue.

A proper multivitamin - (2 times a day) As a catch-all.

Tonalin CLA - (2 times a day before meals) Tonalin CLA studies show that its an effective and natural supplement to support lean muscle by increase fat burning and reducing fat stored in your body.  Tonalin is usually found in red meat, grass fed cows - although as our food supply has changed to a diet of mostly corn and grains, tonalin is scarce in a regular diet. 

Vitamin B 50 Complex - (1, every other day) My supplement covers the whole Vitamin B family (Niacin, Folic Acid, B12, Biotin, ect).  Vitamin B is big for your energy levels, heart support, immune support, nervous system support, hair, skin, nails and so good for women in their child-bearing years.  Plus Vitamin B has been linked to weight loss so why not?  Your pee may turn a glowing yellow - but that's how you know your absorbing it correctly. 

Vitamin E Complex - (1, every other day) Also great for procreating women. Helps your heart, healthy skin and hair.