🥬 Food first, supplements second
Supplements are meant to supplement the natural foods missing from your diet, not replace them. Getting your nutrients from real food is best, because food brings fiber and hundreds of other helpful compounds along with each nutrient. But it doesn't always happen, so the third column shows the Naturáis supplement that fills that gap. Free drink recipes are an easy way to get more of these foods.
| Herb / food | What you get | Naturáis supplement | What it's for | When to take it |
|---|---|---|---|---|
| Pumpkin seeds, almonds & cashewsMinerals | Magnesium | Magnesium Glycinate → | Magnesium helps muscles and nerves work and helps the body make energy. Many adults get less than recommended from food. The guide covers what research shows for sleep. [1][2]⚠Too much from supplements can cause diarrhea. Check with your doctor if you have kidney disease.Read the guide → | Evening, with dinner or before bed (label: three capsules a day). |
| Spinach, kale & other leafy greensMinerals | Magnesium, folate, plant compounds | Greens Superfood → | Leafy greens are one of the best food sources of magnesium. Most Americans eat fewer vegetables than recommended, and a greens powder can fill in on days you miss them. [1][19] | Morning: one scoop in 6–8 oz of cold water or a smoothie, drink within 10 minutes (label). |
| Kale, broccoli & bok choyMinerals | Calcium | Bone Support Strips (Vitamin D3 + K2) → | Calcium builds and keeps bones and teeth strong, and vitamin D helps your body absorb it. These strips have no calcium: they add D3 and K2 to help your body use the calcium you get from food. [4][8] | Any time, one strip a day (label). |
| Lentils, beans & spinachMinerals | Iron (plant iron), folate | Iron Strips → | Iron helps make red blood cells that carry oxygen. Your body absorbs plant iron better when you eat it with vitamin C foods like citrus or peppers. [3]⚠Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep out of reach of children. | Any time, one strip a day (label). Pair iron-rich meals with a vitamin C food. |
| Oysters, beans & nutsMinerals | Zinc | Immune Support Complex (zinc, vitamin C, D3, elderberry) → | Zinc helps your immune system fight off bacteria and viruses, helps wounds heal, and supports taste and smell. Phytates in beans and grains reduce how much zinc you absorb. [6] | Two capsules a day with 6–8 oz of water (label). Taking them with a meal can be easier on the stomach. |
| Seaweed: kelp, nori & Irish mossMinerals | Iodine | Sea Moss → | Your thyroid uses iodine to make hormones that control metabolism. Seaweed is one of the richest food sources, but the amount varies a lot from batch to batch. [7][18]⚠Too much iodine can upset thyroid function. If you have a thyroid condition, ask your doctor first.Read the guide → | Two capsules once a day, 20–30 minutes before a meal (label). |
| Citrus, bell peppers, kiwi & strawberriesVitamins | Vitamin C (an antioxidant) | Immune Support Complex → | Vitamin C is an antioxidant that helps protect cells, helps make collagen for skin, and supports the immune system. It also helps your body absorb plant iron. [5] | Two capsules a day with 6–8 oz of water (label). |
| UV-exposed mushrooms (and sunshine)Vitamins | Vitamin D | Vitamin D3 2,000 IU → | Vitamin D helps your body absorb calcium for strong bones and supports muscles and the immune system. Few foods have much of it; mushrooms exposed to UV light are one of the few plant sources. [8]⚠More isn't better: very high doses over time can be harmful.Read the guide → | One softgel a day (label). Many people take it with a meal. |
| Flaxseed, chia seeds & walnutsVitamins | Omega-3 (ALA) | Omega-3 EPA 180mg + DHA 120mg → | Omega-3s are part of every cell and matter for the heart, brain and eyes. Plant foods give ALA, and your body turns only a small amount of it into EPA and DHA, the forms found in fish oil. [9]⚠Ask your doctor first if you take a blood thinner.Read the guide → | One softgel twice a day with meals (label). |
| Turmeric rootAntioxidants | Curcumin (an antioxidant plant compound) | Platinum Turmeric → | Studies of turmeric for joint comfort are mixed, with some showing modest benefit for knee discomfort. Black pepper (piperine) is added to help absorption. [10]⚠Contains shellfish (glucosamine). Rare liver problems have been reported with turmeric supplements.Read the guide → | Two capsules once a day, 20–30 minutes before a meal (label). |
| Fresh ginger rootHerbs & Mushrooms | Gingerols (plant compounds) | Platinum Turmeric (includes ginger root extract) → | Research shows ginger may help with nausea in pregnancy (ask your doctor first) and may ease menstrual cramps. Fresh ginger tea is the simplest way to get it. [11]⚠Can cause heartburn or an upset stomach. Check with your doctor if you take medication. | With or before meals. As a tea, any time. |
| Green tea & matchaAntioxidants | Catechins (antioxidants) and caffeine | Ceremonial Matcha Powder → | Green tea gives a gentle lift from its caffeine. Studies, mostly of extracts, show a small drop in LDL cholesterol. As a drink, green tea has no reported safety concerns for adults. [12]⚠Keep caffeine moderate if pregnant. High-strength green tea extract pills, not the tea, have rarely been linked to liver problems. | Morning or early afternoon (it has caffeine). One teaspoon whisked into 2–3 oz of hot water, or as a latte. |
| Beets & beet juiceAntioxidants | Dietary nitrate | Beetroot → | Your body turns the nitrate in beets into nitric oxide, which helps blood vessels relax. Sports research shows it may help endurance exercise performance. [13]Read the guide → | Two capsules a day, 20–30 minutes before a meal (label). Athletes usually time beet nitrate 2–3 hours before exercise. |
| Berries, grapes, pomegranate & hibiscusAntioxidants | Polyphenols and anthocyanins (antioxidants) | Reds Superfood → | Colorful fruits give you antioxidant plant compounds and fiber. Most adults eat less fruit than recommended. A reds powder is an easy backup, not a replacement for fruit. [19] | Morning: one scoop in 6–8 oz of cold water, drink within 10 minutes (label). |
| Carrots, tomatoes & red peppersAntioxidants | Beta-carotene, lycopene, fiber | Fruits and Veggies → | A mix of fruit and vegetable powders for days you fall short of five a day. The Dietary Guidelines put whole fruits and vegetables first. [19] | Two capsules a day with 6–8 oz of water (label). |
| Moringa leavesHerbs & Mushrooms | Leafy-green vitamins, minerals and plant compounds | Moringa Pure → | Moringa is a leafy green eaten as a vegetable in many countries. Think of it as an extra serving of greens. Human research on moringa supplements is still limited. [19]⚠Ask your doctor first if you are pregnant or nursing or have a medical condition (label). | Two capsules once a day, 20–30 minutes before a meal with a glass of water (label). |
| Yogurt, kefir, sauerkraut & kimchiGut | Live cultures (probiotics) | Probiotic 40 Billion with Prebiotics → | Some fermented foods contain live microorganisms. Probiotics may help with diarrhea linked to antibiotics, but benefits depend on the strain, and not every product helps every person. [14]⚠Ask your doctor first if you have a weakened immune system.Read the guide → | Two capsules a day: one during the day and one in the evening (label). |
| Ashwagandha rootHerbs & Mushrooms | Withanolides (plant compounds) | Ashwagandha → | An Ayurvedic herb studied for stress. Some small studies suggest it may lower stress and help sleep, but the research is short-term. [15]⚠Avoid if pregnant. Rare liver injury has been reported. Ask your doctor if you have a thyroid condition.Read the guide → | One capsule twice a day (label). Many people take the second dose in the evening. |
| Lion's mane mushroomHerbs & Mushrooms | Beta-glucans and hericenones | Lion's Mane Mushroom → | A culinary mushroom studied for memory and focus. Lab research is promising, but human studies are small and early. [16]⚠Skip it if you're allergic to mushrooms.Read the guide → | Two capsules a day, with or without food (label). Most people take it in the morning. |
| Cordyceps mushroomHerbs & Mushrooms | Cordycepin and polysaccharides | Cordyceps Energy Gummies → | A mushroom used in traditional Chinese medicine for energy and stamina. Studies on exercise performance are small and mixed. [17]⚠Ask your doctor if you take blood thinners or diabetes medicine.Read the guide → | One to two gummies a day (label), in the morning or before exercise. Adults only. |
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Talk to your doctor first if you take prescription medicine, are pregnant or nursing, have a health condition, or are planning surgery. Some herbs and minerals interact with medicines, and more is not better. Children should only take supplements made for children.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Naturáis is Only Nature's Finest's own product line. Special pricing: 10% off with code ONF10, applied automatically when you click.
Sources
- Magnesium: Fact Sheet for Consumers. NIH Office of Dietary Supplements
- Magnesium: Fact Sheet for Health Professionals (food sources table). NIH ODS
- Iron: Fact Sheet for Consumers. NIH ODS
- Calcium: Fact Sheet for Consumers. NIH ODS
- Vitamin C: Fact Sheet for Consumers. NIH ODS
- Zinc: Fact Sheet for Consumers. NIH ODS
- Iodine: Fact Sheet for Consumers. NIH ODS
- Vitamin D: Fact Sheet for Consumers. NIH ODS
- Omega-3 Fatty Acids: Fact Sheet for Consumers. NIH ODS
- Turmeric. NIH National Center for Complementary and Integrative Health (NCCIH)
- Ginger. NCCIH
- Green Tea. NCCIH
- Beetroot juice / nitrate. Australian Institute of Sport supplement fact sheet
- Probiotics: Usefulness and Safety. NCCIH
- Ashwagandha: Fact Sheet for Consumers. NIH ODS
- Lion's Mane Mushroom. Memorial Sloan Kettering Cancer Center, About Herbs
- Cordyceps. Memorial Sloan Kettering Cancer Center, About Herbs
- Health Benefits and Risks of Sea Moss. Northwestern Medicine
- Dietary Guidelines for Americans. U.S. Departments of Agriculture and Health and Human Services
Reviewed 2026-10-31. Supplement directions are from each Naturáis label.