By United Supermarkets Dietitian Team
United Supermarkets’ Lifestyle Desk
When was the last time you cleaned out your medicine cabinet? Can’t remember? We’ve all been there. Supplements don’t last forever, so use this time to spring clean your medicine cabinet and restock on all your favorite dietary supplements.
Here are some tips and products to keep in mind while digging through your supplements.
VITAMINS DON’T TECHNICALLY “EXPIRE”
That’s the good news. Vitamins most likely aren’t harmful if taken after their “best-by” date. However, they do become less potent over time, which means that they don’t work as well. The FDA does not even require supplement companies to provide consumers with a best-by date, so it’s a good idea to keep in mind how long you’ve had your vitamins.
If you store your vitamins in a cool, dry place, they can last for a few years. A good rule of thumb is to ditch any supplements that have a changed color, smell, or taste. Use the spring weather to do some spring cleaning of your supplements and chunk those that are no longer good and technically out of date according to the package.
OUR FAVORITE POPULAR SUPPLEMENTS
If you feel like your supplement cabinet is missing something, consider one of our favorites, after checking with your doctor and routine blood work of course! These are supplements that are popular for a good reason!
First, a good quality multivitamin can help you maintain your health in addition to a nutritious diet! Due to the western diet, many lifestyle choices are lacking the appropriate amount of vitamins and minerals, so it’s a good idea to have a good quality multivitamin in your supplement routine.
Another favorite is collagen powder, which has really become popular within the last couple of years. Collagen powder may help maintain skin elasticity as well as aid in hair and nail growth!
Next, probiotics should not be overlooked! Probiotics may help you increase or maintain your gut health, which can lead to other benefits like improving the skin! The gut is intricately connected to many different body systems, so maintaining gut health is important for maintaining overall bodily health.
Finally, magnesium is an important supplement! You may not know it, but magnesium is one of the most popular supplements, even above others like fish oil and protein powder. Nearly half of Americans are deficient in magnesium. Magnesium helps maintain nerve, muscle, and bone health. It may also help improve sleep quality! Make sure to look for a chelated form because it will be better absorbed by the body.
ALTERNATIVE SUPPLEMENTS
There are a lot more options other than the traditional mainstream supplements. Herbs, adaptogenic mushrooms, and nootropics are just a few options for people who want to branch out their supplement routine.
Of course, talk with your doctor first and make sure nothing interferes with your current medications, supplements or health history. There are many different herbs out there that have beneficial effects on the body.
Herbs like ginkgo biloba, dandelion, ashwagandha, and turmeric are all examples of herbs that have some researched benefits. Ginkgo biloba has anti-inflammatory and antioxidant properties. It can also help improve circulation. Dandelion also has antioxidant and anti-inflammatory properties, but it also may help manage blood sugar levels. Ashwagandha is an ancient medicinal herb often used in Ayurvedic medicine. It can help lower blood sugar levels, may have anticancer properties, and can help lower the body’s stress response. Finally, turmeric also has antiinflammatory properties. It may also help fight degenerative brain diseases and heart disease.
There are loads more herbs out there that can benefit the body in some way, you just need to look for them!
Adaptogenic mushrooms are used to decrease the body’s stress response, which can help promote recovery and homeostasis in the body. Adaptogenic mushrooms can be consumed in many different ways! You can mix them into coffee, water, tea, or even food in order to get their beneficial effects.
Finally, nootropics are a supplement that is rising in popularity. Nootropics are considered anything that helps improve mental performance in healthy people. You might already be taking a nootropic and not even know it! Caffeine is a commonly used substance that is technically a nootropic! However, there are specific nootropic supplements available that also contain b-vitamin complexes, rhodiola, and other substances that can help increase brain functioning, focus, and productivity.
Supplements are a great way to get in the necessary vitamins and minerals needed daily. Supplements are also an option if you want to add a bit more to your daily routine. From collagen powder and probiotics to herbs and adaptogenic mushrooms, there is a supplement out there for everyone! (Disclaimer: please discuss with your physician before beginning any new supplement regimen).
Overnight Blueberry Oats in a Jar
INGREDIENTS
1/3 c. Old Fashioned Oats
1/3 c. ultrafiltered skim milk
1/2 Tbsp. Chia Seeds
1/4 tsp. Cinnamon
1/4 tsp. Vanilla extract
1/4 c. Blueberries
1/8 c. Walnuts
DIRECTIONS
1. Combine all ingredients in a microwave safe jar
2. Tightly screw on the lid and shake
3. Place in the fridge overnight (and up to 3 days if you want to make life more streamlined)
4. Enjoy the next morning cold or hot
