5 Ways to Supplement Smarter in 2021

Kiki Powers

by | Read time: 4 minutes

We can probably all agree that 2020 has been an unusual year, to say the least, with new health challenges that potentially affect us all. As a result, many wellness minded individuals are placing an ever-greater focus on health factors we can control. Along with the best possible diet, effective nutritional products ─ in forms that work for us individually ─ complete the wellness picture. Here are some clever ways to benefit from taking supplements as part of your 2021 wellness plan.

Woman Taking Supplements Holding Glass of Water in One Hand and Capsules in the Other | Vitacost.com/blog

1. Lay a nutritional foundation

A key first step is to evaluate your current nutritional regimen and address any critical gaps. At minimum, we would be well advised to lay the groundwork with a comprehensive multi-vitamin/mineral formula. Check out 5 Must-Have Ingredients in Your Multivitamin (Plus, 3 Multi Blends to Try.

2. Boost key daily essentials

Once you set a solid foundation, consider boosting these vital nutrients daily:

Vitamin C – This essential vitamin plays a pivotal role in immune health, wound healing, cellular protection from free radicals and more. Yet, some of us fall short on its intake. Studies estimate low vitamin C levels in 13–30 percent of the populations reviewed, with up to 17 percent of people being deficient.1 Along with a healthy diet, you can obtain vitamin C in many forms, from comprehensive tablets to chewable wafers to a pleasant-tasting liquid vitamin C.

B-complex vitamins – Eight vitamins comprise the B-complex, which together perform vital roles in brain health, cellular functioning, energy production, DNA/RNA synthesis/repair and more. Still, a significant number of people run low,2 which is why supplementation is important. The B vitamins work synergistically, so aim for a high-potency, daily B-complex formula.

Vitamin D – Too little of this hormone-like vitamin increases our risk of illness and infection, yet nearly 1 billion people worldwide fall short on vitamin D.3 While your body can make it when exposed to sunlight, ultraviolet radiation is a known skin carcinogen, making supplements a safer, more reliable option.4 The recommended daily intake (RDI) is 400–800 IU, however more may be better. The US Endocrine Society suggests 1,500–2000 IU daily for adults. Along with capsules, vitamin D drops are ideal for people of all ages.

3. “Supplement” with functional foods

Also known as nutraceuticals, functional foods are thought to provide health benefits beyond basic nutrition. They may, for example, help protect against disease, prevent vitamin/mineral deficiencies and promote proper growth and development.

  • Garlic, which is associated with numerous benefits, from cancer-fighting and antibiotic properties to lowering both blood pressure and cholesterol levels.
  • Tomatoes, which, along with vitamin C and other nutrients, contain an important cancer-fighting carotenoid called lycopene.
  • Broccoli and other cruciferous vegetables such as cauliflower, cabbage, radishes and Brussels sprouts, which have cancer-fighting properties.
  • Citrus fruits, such as oranges, lemons, limes and grapefruits, which contain vitamin C and other nutrients to support immune health.

4. Enjoy wellness beverages

Another way to supplement smarter is to sip your nutrition. Consider these ideas:

  • Fruit juice or tea spiked with this liquid herbal Wellness Formula.
  • Hot chocolate made with raw cacao powder, sweetened with liquid stevia.
  • Indian lemonade: Add turmeric to fresh-squeezed lemon juice and water. Sweeten with liquid stevia or maple syrup.
  • Juice or kombucha blended with maqui fruit powder, the richest natural source of delphinidins (the most potent antioxidant species)5 which also have anti-inflammation and neuroprotective properties.6
  • Wellness shots: These potent little elixirs boost vitality and support overall well-being.

4. Benefit from herbs

Herbs can help protect health in many ways. To learn more, see: 7 Types of Herbs to Support Immune Wellness. Meanwhile, here are just a few examples:

  • Astragalus root – This Chinese herb has been used for centuries to support health.
  • Elderberry – Often taken as a tasty syrup, elderberry is rich in plant compounds known as polyphenols, or antioxidants known for protecting cellular health.
  • Oregano oil – Oregano oil also is known for its antioxidant properties. It has impressively been demonstrated to exhibit 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries!7

Clearly, there are many science-based ways to supplement smarter. Try a combination and see what works best for you. Happy winter wellness!

These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.






5Review Minerva Cardioangiol. 2015 Apr;63(2 Suppl 1):1-12