When you’re balancing work, school, family, friends, and whatever else is on your plate, maintaining a healthy diet often takes a backseat. And even if you do follow a nutritious diet most of the time, there will inevitably be long, stressful days when you just can’t squeeze in all of your veggies, or end up swapping salad for takeout.
Don’t sweat it, life happens! That’s exactly where supplements come in. While they can’t replace a nutritious diet and active lifestyle, the right supplements can help you fill in nutritional gaps, and even supply certain essential nutrients you may not be able to get from your diet alone, so you can stay in tip-top shape even when things get hectic.
Now, I know how overwhelming it can be to find the right supplements for your goals. You could easily fill two medicine cabinets with all the pills and potions out there! That’s why my philosophy is simple: Make just a few superstar supplements part of your routine so you can start on the path towards better health with minimal effort required. Here are a few of the supplements I take every day—and why.
A good probiotic supplement can give you a lot of bang for your buck. Probiotics help boost the beneficial bacteria in your gut, and a healthy gut influences just about every other aspect of your health. Upping your intake of probiotics can promote proper digestion, support immunity, and keep your gastrointestinal tract healthy. And, a review published in ISRN Nutrition suggests probiotics may also protect against seasonal issues and support healthy cholesterol levels, as well.
Pro tip: Pick a probiotic that contains between 25 and 50 billion CFU per serving, and five or more strains of bacteria to supply your gut with a good variety.
2. Bone Broth
From supporting gut health to keeping your joints healthy and strong, bone broth is a powerful supplement that boasts a wide range of benefits. It contains important minerals, like magnesium and phosphorus, as well as collagen, a type of protein needed to build our skin, bones, joints, and muscles. Studies have shown that supplementing with the collagen found in bone broth may help boost joint health and skin elasticity, and support immune health.
Pro tip: Unfortunately, much of the bone broth on the shelves of your local grocery store is produced using artificial meat flavors and pumped full of additives and extra ingredients that aren’t so great for your health. I recommend making bone broth at home or buying it from a trusted health store to ensure you’re getting the best quality. You can also find bone broth in powdered supplements (like Ancient Nutrition Bone Broth Protein), capsules, and protein bars.
3. Greens Powder
Even the most balanced eaters have days in which they can’t squeeze in all of the recommended servings of fresh produce. Adding a quick scoop of greens powder to your daily smoothie (or even a glass of water) is an easy way to get in an extra dose of key vitamins, minerals, and antioxidants, and round out your diet. Certain greens, like spirulina, have even been shown to support healthy triglyceride levels, blood pressure, blood sugar, and immune function.
Pro tip: For best results, opt for an organic product with a good mix of greens (like spinach and kale), as well as other health-promoting ingredients (like acai and elderberry). Combine it with plenty of nutrient-dense fruits, veggies, and superfoods in a smoothie and enjoy.
4. Digestive Enzymes
If you suffer from any digestive issues, including bloating, leaky gut syndrome, acid reflux, or ulcerative colitis, digestive enzymes are a must. They help break down large food particles into smaller, more easily-absorbed molecules so that you’re able to extract the important nutrients from your diet, and can help prevent nutritional deficiencies and boost regularity to keep you feeling your best.
Pro tip: To further support healthy digestion, look for a product that also provides other gut health-enhancing ingredients. Some digestive enzymes, for example, are paired with probiotics to simultaneously support proper digestion and improve gut health, giving you double the benefits in every serving. You can also find digestive enzymes that include a blend of herbs, like peppermint and ginger, which support digestive health.
Dr. Josh Axe, D.N.M., D.C., C.N.S., is a doctor of natural medicine, clinical nutritionist, author, and member of The Vitamin Shoppe’s Wellness Council. Dr. Axe operates one of the world’s largest natural health websites, sharing healthy recipes, herbal remedies, nutrition and fitness advice, and information on essential oils and natural supplements. Dr. Axe founded one of the largest functional medicine clinics in the world, in Nashville, TN, and has served as a physician for many professional athletes.