Top 5 Supplements to Consider Adding to Your Diet

Black Seed Oil, Oregano Oil, Turmeric, Propolis, and St. John’s Wort

I want to start by saying that I am a huge proponent of dietary supplements as long as they are bioavailable, meaning they are easily broken down and assimilated by your body. This is usually only the case when supplements are derived from whole plant foods because our bodies know what to do with that genetic makeup. That being said, I often am questioned by friends, acquaintances, and clients asking why can’t we just eat all of our vitamins from our food then? As much as I and my bank account would love to say that this is possible, the reality is that in our modern day environment we are taxing our bodies more than we ever have before with chemicals in our air, our food, our clothes, our homes, and our work environments.

These chemicals translate to an increase in free radical damage in our cells which can only be combated with antioxidants in order to prevent harm from gene mutation which leads to accelerated aging and disease.  In addition to the chemicals we’re exposed to, we are also under more stress than we have ever had to deal with before from running around all day, sitting in traffic, deadlines, bills, not getting enough sleep and maybe even unhealthy relationships in some cases. These factors combined with soil depletion and poor farming practices, aka, glyphosate here in the US (insert angry emoji face) have compromised the nutrient levels in our produce.

Not to mention that most people aren’t eating enough produce anyway, therefore they are not even coming close to consuming the number of antioxidants that would be essential to good health. If you follow me you know that I am a firm believer in eating high-quality whole food plant-based diet that’s naturally rich in antioxidants. However, I also believe in stacking the deck in my favor as much as possible and that is why I take supplements. I look at it as an insurance plan. Each week I buy local, seasonal produce from farms here in Washington state. But I still take my high-quality supplements that I believe I can benefit from due to our modern day environment, my activity level, and geographical location. Yes, I said high quality!

Just like with insurance, we all need it but we also need to make sure we’re getting the right coverage. Now you must be wondering what gives me the authority to speak on this matter. Well, let’s just say, I don’t remember the last time I was sick, I regularly place in and have won 5k races throughout the year. I ran my first marathon a couple of years ago without stopping and almost paced fast enough to qualify for the Boston Marathon after minimal training. I have worked a full-time job while building my business on the side for several years now while I went back to school to earn my nutrition certification from the Institute for Integrative Nutrition.

Throughout all of my endeavors I’ve never lacked in energy and seem to be getting stronger in the gym even though I’m now in my mid-30s. I want to feel well always, avoid illness at all costs and slow down the aging process. Of course, you should check with your functional medicine doctor or naturopathic practitioner before adding anything into your regimen if you are not well versed in the subject matter or have a history of illness. I am not a doctor, these are simply recommendations based on research I have done. Now that that’s said, let’s get started with this list of supplements.

Black Seed Oil

Black Seed Oil has regained popularity in recent years and by regained I mean that ancient cultures such as the Egyptians used them thousands of years ago as they realized it helped them manage certain health conditions. This is likely due to the antioxidant, thymoquinone (TQ), the main bioactive component of Nigella sativa seeds (black cumin seeds). Many studies have revealed that this potent antioxidant interferes with cell dysfunction, which can lead to tumor growth or other diseases. Essentially all antioxidants are helpful in this matter as they all work to combat free radicals which if go unchecked can lead to cell mutation and tumor development. The black cumin plant is native to southwestern Asia, the Mediterranean, and Africa and has been grown for centuries for its aromatic and flavorful seeds that can be used as a spice in addition to herbal medicine.

Check out Talya Herbal Malaysia Black Cumin Seed Oil

Turmeric

Turmeric has also been all over wellness platforms for many years now and for good reason. The curcuminoid compounds found in turmeric have proven to be powerful anti-inflammatory agents in the body and uses of this superfood date back thousands of years as well specifically in India through Ayurvedic treatments. Since we now understand that inflammation is a precursor to disease, it’s of everyone’s benefit to be ingesting anti-inflammatory agents and turmeric is among the best. Turmeric can be taken in liquid, powder or supplement form, just make sure you’re getting a high-quality product before you consume. You should look for a supplement that is made from whole food turmeric root without synthetic additives, 95% curcuminoids and the addition of black pepper is also important as it aids bioavailability (absorption by the body).

Oregano Oil

The oregano plant resides in the mint family and includes both antimicrobial and antioxidant properties. As a result, it’s used for a variety of different reasons including cooking, aromatherapy and as a holistic treatment to help the body fight fungal and bacterial infections. Oregano oil contains numerous phytonutrients including thymol and rosmarinic acid, which have been shown to function as potent antioxidants that again can prevent oxygen-based damage to cell structures throughout the body (fight free radicals as mentioned above). In addition, oregano is an excellent source of vitamin K, a very good source of manganese, and a good source of iron and calcium. The oregano plant is native to northern Europe, although it grows throughout many regions of the world. As for a little fun history, the Greeks and Romans viewed oregano as a symbol of joy and happiness and the French have been using the plant in their Mediterranean cooking since the Middle Ages.

Propolis

Propolis is probably the one supplement on this list you haven’t heard much of as it’s not as commonly used. So if you’re not familiar don’t worry, it’s essentially a resin-like material made by bees from the buds of poplar and cone-bearing trees. Also unlike the other supplements on this list propolis is rarely available in its pure form as it’s usually obtained from beehives and contains other bee products as bees use propolis to build their hives. As with many bee products, propolis is antimicrobial making it a helpful tool for the body when it’s fighting viruses, bacterial infections, and fungi. The materials to make propolis are usually taken by bees from leaves, bark, flower buds and other plant parts. Many studies suggest that propolis protects bees from bacterial infections so it’s not surprising that it can have similar effects in humans. Because propolis is created by bees in nature, each batch will vary depending on the geography and the plants in each specific region which is why it may come in different colors such as variations of shades of red, yellow, brown and green. A fun fact about propolis is that it’s been used for years in folk medicine because of its proposed effect on various body systems, dating back to the time of the ancient Greeks, Romans, and Egyptians. Even Hippocrates was said to find it beneficial for promoting wound healing, both internally and externally.

St. John’s Wort

Like propolis, this is another form of plant medicine that isn’t as widely known. St. John’s Wort is a plant with yellow star-shaped flowers that grow in the wild and it has been used for centuries for mental health conditions. Apparently, it’s widely prescribed by physicians as a form of medicine to treat depression in Europe but here in the United States, it’s sold as a supplement (our standards for selling supplements are less strict here). In addition to being used to help people cope with “the blues”, St. John’s wort has also been used to help the body with nervousness, tiredness, poor appetite, and sleeplessness. As for a little fun history of St. John’s wort, it’s native to Asia and Europe but has been found in North America (likely brought over from Europe) and was used as a remedy by the Roman military in so-called “magic potions” during the middle ages as it was believed to be able to ward off demons and evil diseases at the time.

About the Author: Edith Agoston is a freelance writer and Integrative Nutrition Health Coach in Seattle, WA. She writes about all things health and wellness including nutrition, fitness, and spirituality on her main platform edithagoston.com. Edith works with her clients to implement behavioral lifestyle changes to improve their overall well being.