Guide
How to keep a supplement log that's actually useful.
A useful supplement log has two parts: a list of what you take, and a daily record of whether you took it. The list is what your doctor or pharmacist needs; the daily record answers "did I take it today?". Here's what to put in each, with a template you can copy or print.
Why keep a supplement log
For you, a log settles "did I take it?" in a second, shows patterns such as always missing weekends, and keeps your history straight when you switch products.
For the people who look after your health, it's the full picture. The FDA advises bringing a list of all the dietary supplements and medicines you take to every visit, with the doses and how many times a day you take them, because some supplements change how medicines work.[4] Before surgery, NCCIH advises telling your health care providers about all the supplements you take, as far in advance as possible.[6]
Part 1: your supplement list
One row per product. Update it when you start, stop or switch something.
| What to write | Example |
|---|---|
| Product, brand and active ingredients | Vitamin D3 softgels (store brand): vitamin D3 25 mcg (1,000 IU) per softgel |
| What it looks like | Small yellow softgel |
| How much you take | 1 softgel |
| How and when you take it | With dinner, every day |
| Start and stop dates | Started October 1, 2026 |
| Why you take it | Suggested after a blood test |
| Who suggested it, and how to reach them | Your doctor, with the clinic's phone number |
These columns follow the free printable record from the NIH Office of Dietary Supplements, which also has space for allergic reactions or other problems and covers prescription and over-the-counter medicines as well.[1] Put your medicines on the same list: whoever reads it needs the whole picture.
Reading the Supplement Facts label
Most of what your list needs is on the label. According to the FDA, the Supplement Facts panel lists the serving size and the number of servings per container, declares each dietary ingredient, and gives the amount per serving by weight, as a percentage of the Daily Value, or both. Ingredients that aren't in the panel are listed under "Other ingredients" beneath it.[2]
- Read the serving size first. If a serving is 2 capsules and you take 1, you're taking half of every amount listed.
- Write amounts per serving, and how many servings you take, rather than "1 scoop" or "2 pills" on their own.
- Watch the units for vitamin D. Labels may show micrograms (mcg), international units (IU) or both. One microgram is the same as 40 IU.[5]
- Proprietary blends don't have to list the amount of each ingredient in the blend,[2] so write down the blend's name and total amount.
- Not sure it's a supplement? A dietary supplement's label must call it a "dietary supplement" or an equivalent, such as "iron supplement", and carry a Supplement Facts panel.[2]
Part 2: the daily record
Keep it to what you'll really fill in: the date, a tick for each supplement, and a short note when something's different. The habit researchers' patient leaflet suggests exactly this kind of daily tick-sheet while a new habit forms.[3] Here's a week, with the first two days filled in as an example.
| Day | Vitamin D3 | Magnesium | Creatine | Notes |
|---|---|---|---|---|
| Mon 10/5 | ✓ 1 softgel | ✓ 2 capsules | ✓ 5 g | |
| Tue 10/6 | ✓ 1 softgel | Missed | ✓ 5 g | Late dinner out |
| Wed | ||||
| Thu | ||||
| Fri | ||||
| Sat | ||||
| Sun |
Printing this page prints the article without the site's menus, so you can use the tables as a paper template.
Once a week, count the ticks. If one supplement keeps getting missed on the same day, that's where the routine needs a different anchor. Our guide on how to remember to take your supplements covers that.
What else to write down
- Side effects, with the date and the product.
- A change of brand, form or amount, such as switching from magnesium oxide to glycinate.
- New medicines, so the list stays complete.
- Changes in your health, such as a recent illness, surgery, pregnancy or breastfeeding. The FDA asks you to tell your health care professional when your health status changes, particularly in these cases.[4]
- Breaks: when you stopped something, and why.
Sharing it with a doctor or pharmacist
Bring the list from Part 1 to every appointment, with the dose of each item and how many times a day you take it. The FDA notes that some people find it easiest to put all their supplements and medicines in a bag and bring them along.[4] If you're planning to add a supplement, the FDA suggests calling your health care professional first and telling them what else you take.[4]
If something goes wrong
If you have side effects, stop taking the supplement and contact your health care provider; NCCIH adds that you may also want to contact the manufacturer.[6] In the US, you or your provider can report a problem to the FDA through the Safety Reporting Portal, even if you're not sure the product caused it. Supplement labels must also give a US address or phone number for reporting serious adverse events.[2] Your log's dates and notes make either report much easier.
Not medical advice. This guide is about keeping records. It doesn't tell you what to take or how much. In an emergency, call your local emergency number or poison control.
Paper, spreadsheet or app?
| Method | Works well when | Gets awkward when |
|---|---|---|
| Paper (the template above or the NIH form) | You want something you can hand to a clinician, with no setup. | It's at home when you're not, and totals take counting. |
| Spreadsheet | You like data and want your own columns and totals. | Logging from your phone takes several taps, so daily entries slip. |
| Notes app | You only need the list from Part 1, kept up to date. | A daily record in plain text gets long and hard to scan. |
| A supplement tracker such as mond (our app) | You want the daily record to take one tap, with a calendar that shows gaps. | You need a printed report: keep the Part 1 list on paper too. |
Keeping a log with mond
mond handles the daily record. Each dose you log is saved with its amount and time, the month calendar shows a ring for every day you took your stack, and mond shows your streak and your consistency over the last 30 days. You can fill in a day you forgot, and put the strength or form in a supplement's name, such as "Vitamin D3 1,000 IU".
mond hasn't announced a report you can hand to your doctor, and it doesn't check interactions, so keep the Part 1 list as well: on paper, in a note, or on the NIH form. mond is coming soon to the App Store; join the waitlist or try the web version.
Common questions
What counts as a supplement for my log?
Anything labeled as a dietary supplement, such as vitamins, minerals, herbs and amino acids, and the label will carry a Supplement Facts panel.[2] Put your prescription and over-the-counter medicines on the same list.
Is a photo of the label enough?
It's a good start, because it captures the ingredients and serving size. Add how much you actually take and when, which the label can't tell anyone.
How long should I keep it?
Keep the list current for as long as you take anything, and keep notes on what you stopped and why. Old daily records matter less once a routine is steady, but they help if a question comes up later.
Can my log show whether a supplement works?
Not on its own. A personal log shows what you took and when, and it can help you notice patterns, but it can't prove cause and effect. Talk to your clinician about whether something is worth continuing.
Sources
- NIH Office of Dietary Supplements. My Dietary Supplement and Medicine Record (printable form). ods.od.nih.gov
- U.S. Food and Drug Administration. Questions and Answers on Dietary Supplements. Content current as of 08/27/2026. fda.gov
- Gardner B, Lally P, Wardle J. Making health habitual: the psychology of 'habit-formation' and general practice. Br J Gen Pract. 2012;62(605):664–666. PMC3505409
- U.S. Food and Drug Administration. Mixing Medications and Dietary Supplements Can Endanger Your Health. Content current as of 06/02/2022. fda.gov
- NHS. How and when to take colecalciferol. Page last reviewed 10 January 2023. nhs.uk
- National Center for Complementary and Integrative Health. Using Dietary Supplements Wisely. Last updated January 2019. nccih.nih.gov
Written by the mond team. Published October 23, 2026; sources were checked on that date. mond isn't affiliated with the agencies or authors cited.
