A Beginner’s Guide to Functional Supplements
If you’re confused about supplements, you’re not alone! With the explosion of wellness trends and so much conflicting advice out there, it’s easy to end up buying all the pills and potions… or giving up and taking nothing. We get it!
That’s why we’re fans of the simpler approach. Less formulas, less fluff and more clarity around what your body actually needs. Our nutritionists break down how to choose the right supplement routine for you.
Food first, supplements second
Here’s the thing about supplements: they work best when they complement a healthy diet, not try to replace it! Think supps = support. A balanced diet full of veggies, fruit, quality proteins, healthy fats and whole grains cover most of our everyday nutrient needs and really lay the foundation for our health and wellness.
That being said, our lives aren’t always perfect or balanced! Busy schedules, stress, travel and not sleeping or eating as well as we’d like can all lead to nutritional gaps and deficiencies. The same goes if you have dietary needs or sensitivities which stop you from eating certain foods (like dairy). That’s where supplements come in. They can help top up those nutrients that are hard to get from food alone, and give our bods extra support when we need it.
The goal is to choose our supps carefully and intentionally, so they can offer targeted support - whether that’s a boost in energy, mental clarity, sleep, gut health or pregnancy and beyond.
Let’s debunk a few myths right now!
- “More supplements = better.” Nope! Your supplements should fill a gap or enhance what you’re already doing.
- “If it’s trending, I need it.” Everyone’s different, so the best supps for you might not be the same as the next person.
- “Supplements can fix a poor diet.” Eating a beautiful, colourful diet rich in wholefoods is the best way to make sure you’re getting all the nutrients you need to thrive. Supplements can boost your nutrient intake but can’t replace the benefits of food.
A step-by-step guide to choosing supplements
Now, let’s talk about how to pick the supplements you actually need.
Step 1: Identify your top 1-2 health priorities
What are you struggling with right now? Maybe it’s low energy or immunity, or maybe it’s digestion, sleep or skin issues. Instead of trying to work on everything at once, focus on one or two goals for better results. Supplements are most helpful when they fill genuine gaps in your lifestyle, so if you can’t think of your priorities, consider your stress levels, how much you’re training or your life stage, and that might spark ideas.
Step 2: Look for real research
Choose supplements with ingredients backed by solid scientific research, not just hype or trendy buzzwords - and there’s plenty of that going on! The most credible brands aren’t shy about their clinical results, so you want to keep an eye out for well-studied ingredients at effective doses. For example, the best dose of magnesium glycinate for sleep is 150-300mg for women, so supplements with less than that might not work as well. A nutritionist or naturopath can help you figure out dosing, and our experts are here to help, too!
Step 3: Go for simple ingredient lists
Avoid formulas with long ingredient lists that are packed with fillers, artificial colours, sweeteners or preservatives. Clean, simple supplements are easier for your body to absorb.
Frank Simple is a great example of a transparent brand. All of their supplements are Aussie-made and functional, focusing on the ingredients that matter - no fluff or unnecessary additives. Their products are carefully formulated with minimal ingredients that all serve a purpose, like supporting gut, skin or daily vitality, and get the tick of approval from our nutritionists!
Step 4: Start small and assess
Introduce 1-2 supplements at a time and give them a few weeks to work their magic. See if you feel any changes, like improved energy or digestion, and then use that info to adjust your supplements or scale back.
A functional, fuss-free supplement routine
Stuck on supplements? We like to call these the “core four” - aka the supplements that help the most people feel better.
Greens and reds powders
Think of these as a veggie backup. They deliver a high dose of micronutrients, antioxidants and plant compounds in one scoop, which is great for hectic days or travel weeks when your plate might not be rainbow coloured!
Nutritionist picks:
- Frank Simple Greens Vital Daily Nutrients is a greens powder that actually tastes GOOD! It’s bursting with veg, as well as adaptogens, antioxidants and fibre for overall vitality and immunity. Also comes in single-serve sachets for on the go!
- Frank Simple Wholefood Multi Reds is a berry delish red blend that’s perfect for everyday immunity and digestion support. It’s packed with 16 super fruits, like beetroot, pomegranate and goji berry to boost antioxidants with every scoop.
Collagen
Hello, glow! Collagen is the building block of our body, and helps to boost skin elasticity, hair and nail strength, and joint health. It’s a good one to look into as we age, when we’re super active or notice changes in our skin or recovery. Bonus: It’s so easy to add to coffee, smoothies and porridge!
Nutritionist pick: Frank Simple Collagen Beauty Boost has a combo of marine and bovine collagen to nourish the skin from the inside out and strengthen locks and nails. It also contains vitamin C to boost your natural collagen production - what a win!
Gut health
Good health starts in the gut, and things like prebiotics, probiotics and enzymes can help with digestion, bloating, immunity and overall wellbeing. If you have pesky tummy issues, travel frequently or feel a little off, it’s worth giving your gut a helping hand!
Nutritionist pick: Frank Simple Gut Restore Prebiotic Collagen is the ultimate multitasker! It works to reduce bloating, balance the gut microbiome and help our bodies to absorb essential vitamins and minerals better.
Metabolic support
This one’s all about balance! Metabolic formulas can aid digestion, blood sugar and steady energy, which is especially great if you deal with 3.30-itis, sluggishness or cravings.
Nutritionist pick: Frank Simple Morning Get Up & Glow is packed with apple cider vinegar and B vitamins for slow-releasing energy throughout the day, plus fibre and electrolytes for a happy microbiome.
Keep your supplements simple
Just like anything to do with wellness, we’re all about being intentional with supplements and only taking what you need. Choosing simple, high quality supps along with enjoying a wholefood diet really is the sweet spot!
Shop supportive supplements on GoodnessMe, and get free shipping on orders over $99!