Nutrition
Boost Your Smoothie Game: Top 9 Supplements for a Healthier Blend
Incorporating fruit and vegetable smoothies into your daily regime ensures a diet rich in vitamins, fiber, and minerals. However, upleveling your smoothie game by integrating health-boosting supplements can significantly optimize the benefits you reap from this nutritious blend. As Maggie Berghoff, FNP, author of the bestselling book “Eat to Treat,” and a wellness entrepreneur notes, “You can consume these all outside of a smoothie, but I personally love upgrading a smoothie and getting in a bunch of essential supplements at once without having to take a handful of pills. You can’t taste the additions, and I love knowing my smoothie is jam-packed with benefits!”
A commonly recognized supplement for smoothies is protein powder, easily found in most smoothie shops. Chris Mohr, PhD, RD, a fitness and nutrition advisor, explains, “Protein is needed for muscle repair and growth and adding protein powder to a smoothie is an easy way to meet your daily protein needs.”
Kimberly Wiemann, MS, RDN, CDN, further highlights some overlooked benefits of protein powder, stating, “It also helps to balance out the grams of carbohydrates that are likely already a part of the smoothie….this can not only help to stabilize blood sugar levels in those with diabetes but can also help people stay full for a longer period of time.”
“Whether you’re an avid athlete, an aging adult, someone who just had surgery, or maybe you’re trying to lose weight, it’s imperative to meet your protein goals in order to preserve healthy, lean body mass,” echoes Elizabeth Brown, MS, RD, CPT. She suggests striving for a daily protein intake between 75-100 percent of your body weight in ounces.
Based on the American Heart Association’s data, most Americans have an insufficient intake of omega-3 fatty acids. This makes them another beneficial addition to your smoothie. Mohr enlightens us, “These are found in fish oil or algae oil for those who don’t eat fish…These offer the omega-3 fats, EPA and DHA, which are particularly beneficial for heart and brain health while playing a role in managing inflammation.”
He also recommends flax, hemp, or chia seeds as they bring an alternate form of omega-3 and are great for adding fiber and other nutrients. Wiemann suggests grinding these seeds before adding to smoothies, explaining that it unlocks their health benefits.
Not a fan of leafy greens like spinach or kale in your smoothie? Greens powders, usually a blend of spinach, spirulina, kale, and chlorella, may be your solution. As Mohr notes, “They are often rich in minerals, vitamins, phytonutrients, and antioxidants which could help complement a quality diet to help fill nutrient gaps.”
Probiotics are another supplement that can easily be added to your smoothie. “Probiotics are bacteria that are beneficial to your gut health and immune system,” Mohr says. Berghoff, who regularly adds probiotics to her smoothies, adds, “I personally don’t love taking tons of supplements, yet I know how powerful probiotics are, so I love to add a flavorless probiotic powder to my smoothie.”
Increasing your fiber intake is made easy by adding powdered fiber supplements. Mohr emphasizes the role of fiber in promoting good digestive health and regulating blood sugar. He adds that “Consuming fiber in a smoothie can be beneficial to those who need help meeting their daily fiber requirements.”
Collagen peptides, renowned for their numerous health benefits especially on skin and bone health, are another worthy addition. Mohr points out, “As we age, collagen production naturally decreases, but there are some real benefits and data to support collagen inclusion for hair, skin, and joint health.”
Green tea extract, another potential supplement, can be added to your smoothie for better inflammation management, blood pressure control, and weight management. Wiemann recommends matcha, a compound found in green tea, for its antioxidant power which can be masked by the fruit flavors in the smoothie.
Incorporating a combination of vitamins D3 and K2 can help optimize absorption and direct calcium to the bones. Berghoff stresses that this vitamin is essential for everyone and has a significant impact on mood, immunity, bone health, and overall health.
Berghoff suggests the addition of inulin powder, a powerful supplement found naturally in various fruits and vegetables. She loves it for its benefits of lowering blood sugar, reducing inflammatory factors, improving gut health, decreasing ‘bad’ LDL cholesterol, and positively impacting metabolism, mood, and weight loss.
While smoothies offer numerous health benefits, it is important to remember that the information provided does not replace professional guidance. For queries regarding the medication you’re taking or any other health questions you have, always consult your healthcare provider directly.
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