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A daily vitamin routine works best when it is simple enough to repeat. Most of us already juggle work, family and errands, so the goal is not a perfect plan. It is one small habit you can keep. This guide covers food first, choosing a format, and making the habit stick.

Start with food

Vitamins and supplements are meant to complement a balanced diet, not replace it. Before adding anything, look at your plate: colourful vegetables, fruit, protein, whole grains and enough water. A supplement can add to this routine, but it cannot make up for a diet that is missing the basics.

Pick a format that fits your day

The best format is the one you will actually use.

• Tablets: compact and easy to carry. Jademax Tablet comes in a pack of 20 tablets.
• Sachets: single-serve and neat, handy for the office bag or travel. Jademax Sachet comes in a box of 10 sachets.
• Syrup: a good choice if you find tablets hard to swallow. Jademax Syrup comes in a 120ml bottle.

Tie it to a habit you already have

Link your vitamin to something you do every day: after brushing your teeth, with breakfast, or with your evening tea. Keep the pack where you can see it, and set a phone reminder for the first two weeks.

Read the label

Check the pack size, the ingredients listed and the directions, and follow the directions on the pack. If you already take other supplements, compare the labels so you do not double up on the same vitamins.

Talk to your doctor when needed

If you are pregnant, nursing, on medication or managing a health condition, speak to your doctor or pharmacist before starting any supplement.

A simple starting plan

1. Choose one format.
2. Pick one time of day.
3. Follow the directions on the pack.
4. Keep going for a few weeks and notice whether it fits your routine.

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This article is for general information only and is not medical advice. Dietary supplements are not a substitute for a balanced diet. Speak to your doctor or pharmacist before starting a supplement, especially if you are pregnant, nursing, on medication or have a health condition.