Functional Food Supplements: What They Do And How To Take Them

With sales of over $440 billion in 2022 and continued growth since, “functional food” supplements are clearly resonating in the ever-expanding world of wellness. But what exactly are they?

“Functional food supplements are designed to provide additional health benefits that surpass basic nutrition,” says gut health nutritionist Marcie Vaske M.S., L.N., C.N.S. “They typically contain bioactive compounds like vitamins, minerals, probiotics, antioxidants, fiber, and herbal extracts.”

What sets functional food supplements apart from, say, your average multivitamin or calcium capsule, according to Vaske, is that they’re formulated to support specific systems in the body, such as the digestive system. They do so by taking naturally occurring nutrients from foods and concentrating them into a more potent form. Consider them leveled-up superfoods (super-superfoods, perhaps?).

By using functional food supplements strategically, you may be able to target specific health goals. Here’s how experts recommend getting started.

• ABOUT OUR EXPERTS: Marcie Vaske M.S., L.N., C.N.S. is a gut health nutritionist. Danielle VenHuizen, R.D., is a Seattle-based dietitian and owner of Food Sense Nutrition. Seema Shah, M.P.H., M.S., R.D., I.F.N.C.P. is an integrative and functional dietitian.

Functional Food Supplements for Mood

Most of us wouldn’t pass up the chance for a regular mood lift. One functional supplement with a long history of use for mental well-being is ashwagandha. “Ashwagandha is a natural herb that helps your body adapt to stress, which can have a big impact on mood,” says Danielle VenHuizen, R.D., a Seattle-based dietitian and owner of Food Sense Nutrition. “It’s been shown to lower cortisol, our main stress hormone, and support a more balanced mental state.” 

The best time to take ashwagandha depends on your goals, VenHuizen says. “Some people prefer to take it in the morning to help reduce stress and boost mood throughout the day. Others take it at night to calm the mind before sleep.” Whenever you send your ashwagandha pills, powder, gummies, or tincture down the hatch, though, she recommends doing so with meals. “This improves tolerance, as it can upset an empty stomach.”        

Read More: 8 Do’s and Don’ts for Supplementing With Ashwagandha 

Functional Food Supplements for Sleep

Traditional sleeping pills may send you nodding off quickly, but they can be addictive or leave you feeling groggy the next morning. If you’re looking for a gentler snooze-inducer, try tart cherry juice, says integrative and functional dietitian Seema Shah, M.P.H., M.S., R.D., I.F.N.C.P. “Sugar-free tart cherry juice has been clinically shown in numerous research studies to support a good night’s sleep. It’s rich in sleep-promoting chemicals like melatonin and tryptophan,” she says. “Plus, its unique combination of nutrients may promote more restful sleep.”

For best results, Shah encourages drinking an 8-ounce glass of sugar-free tart cherry juice at least one hour before bed. Or, swap it for the usual glass of wine with dinner. (Unlike tart cherry juice, alcohol—especially in excessive amounts—is a known sleep disruptor.) “Pairing tart cherry juice with a dinner that includes complex carbohydrates, like sweet potato, squash, or beans can help even more with sleep,” says Shah. “Complex carbohydrates balance blood sugar, while also prompting the release of the sleep-inducing neurotransmitter serotonin. They’re a good combination for ensuring a good night’s rest.”  

Functional Food Supplements for Digestion

Digestive woes affect a lot of us. Up to one in five people experience chronic constipation and 40 percent report sometimes stopping daily activities due to bowel troubles. Different functional food supplements may be more effective for different people—but a couple to consider include digestive enzymes, and L-glutamine.

“Digestive enzymes increase enzymatic function and hydrochloric acid production, [so] they help to reduce occasional upper GI bloating, belching, nausea, acid reflux, and increase absorption of nutrients,” Vaske says. Try taking them 10-15 minutes before a meal, or experiment with consuming them alongside your food. “Some people feel best when they take them with their meal or a few bites into a meal,” she says.

Read More: Are Digestive Enzyme Supplements Right for You?

L-glutamine is another strong contender for digestive health. “L-glutamine is one of the best tissue healers,” says Vaske. “This amino acid supports the lining of the intestinal tract, promotes nutrient absorption, and encourages healthy gut function. “This one should be taken on an empty stomach, she advises, 20-30 minutes before a meal.

Functional Food Supplements for Hormone Balance

One of the best functional food supplements for hormones may surprise you: the often misunderstood soy. “Soy has had a rocky history in the media, but studies have shown that soy isoflavones can help balance hormones, especially for women going through the ups and downs of perimenopause,” says VenHuizen.

Soy isoflavones act as phytoestrogens, mimicking the effects of estrogen. “Because isoflavones are weaker than estrogen, they can help buffer extreme hormonal highs and lows,” VenHuizen says. One study, for example, found that, although soy isoflavones weren’t as potent as hormone replacement therapy, they still led to noticeable improvements in women’s menopausal symptoms.

When taking a soy isoflavone supplement, VenHuizen recommends pairing it with food.

Functional Food Supplements for Whole-Body Health

Certain functional food supplements may offer support for joint, heart, and overall long-term health. Two of Shah’s most-recommended choices are turmeric and ginger. “Their high antioxidant content, along with phenolic compounds like curcumin and gingerol, make them potent allies for overall well-being,” she says.

Read More: 6 Ways Inflammation Impacts Your Long-Term Health

The best time of day to take ginger is before meals, Shah says, since it stimulates and supports digestion. Turmeric, on the other hand, can be taken any time. And here’s an insider tip: Try taking the two together. “They act synergistically, enhancing each other’s benefits,” says Shah.

Just note that these supplements may have side effects for some people. Both can decrease blood sugar and blood pressure and may thin the blood, Shah says, so talk to your doctor before you add these—or any other functional food supplement—to your wellness regimen.