Nutrition and Wellness: Natural Supplements to Try

Want straightforward ways to feel better without complicated routines? Focus on a few natural foods and supplements that actually fit into daily life. Below I cover four options people are using now—what they do, how to use them, and simple safety tips so you can try them without guesswork.

Four practical picks and what they do

Pu‑Erh tea. This fermented Chinese tea has a rich flavor and many people drink it for digestion and mild energy. Try 1 cup after a big meal to help you feel less heavy. Brew 3–5 grams of leaves in hot (not boiling) water for 3–5 minutes. If you’re sensitive to caffeine, choose a smaller cup or a later-afternoon cutback. Pregnant people and those on blood thinners should check with their provider first.

Iceland Moss. A lichen used in Nordic kitchens, Iceland moss brings extra fiber and a soothing texture to soups and porridges. Use 1 teaspoon of powdered moss mixed into yogurt or oatmeal, or add softened moss to soups as a thickener. It’s gentle on digestion and works well when you want a small boost of fiber without changing taste too much.

Avocado sugar extract. This natural sweetener comes from avocados and offers a lower-glycemic swap for table sugar. Start by replacing half your usual sugar amount in recipes—for example, if a smoothie needs 1 tablespoon sugar, try 1/2 tablespoon avocado extract and adjust to taste. It keeps desserts moist and can help reduce sugar spikes when used sensibly. If you have diabetes or take blood-sugar medicines, monitor levels when you switch.

Greater Burnet. An herb with mild astringent and antioxidant properties, greater burnet works well as a tea or capsule for everyday support. Make a cup of tea with 1–2 grams of dried root or leaves steeped for 5–10 minutes. It pairs nicely with lemon and honey. As with any herb, watch for interactions if you take prescription meds.

How to add them to your routine safely

Pick one item and use it for two weeks so you can notice effects. Start with small amounts—one cup of tea or a half dose—and increase only if you feel OK. Keep a short log: what you used, when, and any changes in sleep, digestion, or energy. If you’re on medication, pregnant, breastfeeding, or have a chronic condition, run the plan by your healthcare provider first.

If you like mixing things, try Pu‑Erh in the morning for focus, Iceland moss at breakfast for fiber, avocado extract in afternoon snacks, and greater burnet as an evening tea. These are simple swaps you can test without major lifestyle shifts. Try one this week and see which one suits you best.