{"id":35725,"date":"2025-06-10T14:02:47","date_gmt":"2025-06-10T18:02:47","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35725"},"modified":"2025-06-10T14:02:47","modified_gmt":"2025-06-10T18:02:47","slug":"functional-food-supplements-guide","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/functional-food-supplements-guide\/","title":{"rendered":"Functional Food Supplements: What They Do And How To Take Them"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">With sales of over $440 billion in 2022 and continued growth since, \u201cfunctional food\u201d supplements are clearly resonating in the ever-expanding world of wellness. B<\/span><span style=\"font-weight: 400;\">ut what exactly <\/span><span style=\"font-weight: 400;\">are<\/span><span style=\"font-weight: 400;\"> they? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFunctional food supplements are designed to provide additional health benefits that surpass basic nutrition,\u201d says gut health nutritionist<\/span> <span style=\"font-weight: 400;\">Marcie Vaske M.S., L.N., C.N.S.<\/span><span style=\"font-weight: 400;\"> \u201cThey typically contain bioactive compounds like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\">vitamins<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals?shipping=on\">minerals<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics?shipping=on\">probiotics<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/antioxidants?shipping=on\">antioxidants<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber?shipping=on\">fiber<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies?shipping=on\">herbal extracts<\/a>.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What sets functional food supplements apart from, say, your average <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/multivitamins?shipping=on\">multivitamin<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium?shipping=on\">calcium<\/a> capsule, according to Vaske, is that they\u2019re 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 (<\/span><i><span style=\"font-weight: 400;\">super<\/span><\/i><span style=\"font-weight: 400;\">-superfoods, perhaps?).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By using functional food supplements strategically, you may be able to target specific health goals. Here\u2019s how experts recommend getting started.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS:<\/strong> <a href=\"http:\/\/www.oswalddigestiveclinic.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Marcie Vaske M.S., L.N., C.N.S.<\/span><\/a> is a gut health nutritionist. <span style=\"font-weight: 400;\">Danielle VenHuizen, R.D., is a Seattle-based dietitian and owner of <\/span><a href=\"http:\/\/www.foodsense.net\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Food Sense Nutrition.<\/span><\/a><span style=\"font-weight: 400;\"> <a href=\"https:\/\/seemashahrd.com\/\" target=\"_blank\" rel=\"noopener\"> Seema Shah, M.P.H., M.S., R.D., I.F.N.C.P<\/a>. is an integrative and functional dietitian.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>Functional Food Supplements for Mood<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Most of us wouldn&#8217;t pass up the chance for a regular mood lift. One functional supplement with a long history of use for mental well-being is <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/ashwagandha?shipping=on\">ashwagandha<\/a>. \u201c<\/span><span style=\"font-weight: 400;\">Ashwagandha is a natural herb that helps your body adapt to stress, which can have a big impact on mood,\u201d says Danielle VenHuizen, R.D., a Seattle-based dietitian and owner of<\/span> <span style=\"font-weight: 400;\">Food Sense Nutrition<\/span><span style=\"font-weight: 400;\">. \u201cIt\u2019s been shown to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38931168\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">lower cortisol<\/span><\/a><span style=\"font-weight: 400;\">, our main stress hormone, and support a more balanced mental state.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best time to take ashwagandha depends on your goals, VenHuizen says. \u201cSome 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.\u201d Whenever you send your ashwagandha pills, powder, gummies, or tincture down the hatch, though, she recommends doing so with meals. \u201cThis improves tolerance, as it can upset an empty stomach.\u201d\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/tips-for-supplementing-with-ashwagandha\/\">8 Do\u2019s and Don\u2019ts for Supplementing With Ashwagandha<\/a>\u00a0<\/strong><\/p>\n<h2><strong>Functional Food Supplements for Sleep<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Traditional sleeping pills may send you nodding off quickly, but they can be addictive or leave you feeling groggy the next morning. If you\u2019re looking for a gentler snooze-inducer, try <a href=\"https:\/\/www.vitaminshoppe.com\/p\/tart-cherry-juice-ultra-5x-16-oz\/dh-7005\">tart cherry juice<\/a>, says integrative and functional dietitian <\/span><span style=\"font-weight: 400;\">Seema Shah, M.P.H., M.S., R.D., I.F.N.C.P<\/span><span style=\"font-weight: 400;\">. \u201c<\/span><span style=\"font-weight: 400;\">Sugar-free tart cherry juice has been clinically shown in numerous <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/51753100_Effect_of_tart_cherry_juice_Prunus_cerasus_on_melatonin_levels_and_enhanced_sleep_quality\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research studies<\/span><\/a><span style=\"font-weight: 400;\"> to support a good night\u2019s sleep. It\u2019s rich in sleep-promoting chemicals like melatonin and tryptophan,\u201d she says. \u201cPlus, its unique combination of nutrients may promote more restful sleep.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2014especially in excessive amounts\u2014is a known <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4666864\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">sleep disruptor<\/span><\/a><span style=\"font-weight: 400;\">.) \u201cPairing tart cherry juice with a dinner that includes complex carbohydrates, like sweet potato, squash, or beans can help even more with sleep,\u201d says Shah. \u201cComplex carbohydrates balance blood sugar, while also prompting the release of the sleep-inducing neurotransmitter serotonin. They\u2019re a good combination for ensuring a good night\u2019s rest.\u201d\u00a0\u00a0<\/span><\/p>\n<h2><strong>Functional Food Supplements for Digestion<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Digestive woes affect a <\/span><i><span style=\"font-weight: 400;\">lot<\/span><\/i><span style=\"font-weight: 400;\"> of us. Up to <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/constipation-causes-and-prevention-tips\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">one in five people<\/span><\/a><span style=\"font-weight: 400;\"> experience chronic constipation and <\/span><a href=\"https:\/\/gastro.org\/press-releases\/new-survey-finds-forty-percent-of-americans-daily-lives-are-disrupted-by-digestive-troubles\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">40 percent report sometimes stopping daily activities<\/span><\/a><span style=\"font-weight: 400;\"> due to bowel troubles. Different functional food supplements may be more effective for different people\u2014but a couple to consider include <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/enzymes\/digestive-enzymes?shipping=on\">digestive enzymes<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/l-glutamine-500-mg-100-capsules\/vs-1390\">L-glutamine<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cDigestive enzymes increase enzymatic function and hydrochloric acid production, [so] they <\/span><span style=\"font-weight: 400;\">help<\/span><span style=\"font-weight: 400;\"> to reduce occasional upper GI bloating, belching, nausea, acid reflux, and increase absorption of nutrients,\u201d Vaske says. Try taking them 10-15 minutes before a meal, or experiment with consuming them alongside your food. \u201cSome people feel best when they take them with their meal or a few bites into a meal,\u201d she says.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplement-with-digestive-enzymes\/\">Are Digestive Enzyme Supplements Right for You?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">L-glutamine is another strong contender for digestive health. \u201cL-glutamine is one of the best tissue healers,\u201d says Vaske. \u201cThis <\/span><span style=\"font-weight: 400;\">amino acid<\/span><span style=\"font-weight: 400;\"> supports the lining of the intestinal tract, promotes nutrient absorption, and encourages healthy gut function. &#8220;This one should be taken on an empty stomach, she advises, 20-30 minutes before a meal.<\/span><\/p>\n<h2><strong>Functional Food Supplements for Hormone Balance<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best functional food supplements for hormones may surprise you: the often misunderstood soy. \u201cSoy has had a rocky history in the media, but <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9583364\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> have shown that <a href=\"https:\/\/www.vitaminshoppe.com\/p\/soy-isoflavones-mega-strength-200-mg-90-capsules\/vs-2992\">soy isoflavones<\/a> can help balance hormones, especially for women going through the ups and downs of perimenopause,\u201d says VenHuizen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soy isoflavones act as phytoestrogens, mimicking the effects of estrogen. \u201cBecause isoflavones are weaker than estrogen, they can help buffer extreme hormonal highs and lows,\u201d VenHuizen says. One <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6893524\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\">, for example, found that, although soy isoflavones weren\u2019t as potent as hormone replacement therapy, they still led to noticeable improvements in women\u2019s menopausal symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When taking a <a href=\"https:\/\/www.vitaminshoppe.com\/p\/soy-isoflavones-mega-strength-200-mg-90-capsules\/vs-2992\">soy isoflavone supplement<\/a>, VenHuizen recommends pairing it with food.<\/span><\/p>\n<h2><strong>Functional Food Supplements for Whole-Body Health<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Certain functional food supplements may offer support for joint, heart, and overall long-term health. Two of Shah\u2019s most-recommended choices are <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/turmeric?shipping=on\">turmeric<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/ginger-500-mg-90-capsules\/vs-7261\">ginger<\/a>. \u201cTheir high antioxidant content, along with phenolic compounds like curcumin and gingerol, make them potent allies for overall well-being,\u201d she says.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/inflammation-long-term-health\/\">6 Ways Inflammation Impacts Your Long-Term Health<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s an insider tip: Try taking the two together. \u201cThey act synergistically, enhancing each other\u2019s benefits,\u201d says Shah.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2014or any other functional food supplement\u2014to your wellness regimen.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With sales of over $440 billion in 2022 and continued growth since, \u201cfunctional food\u201d supplements are clearly resonating in the ever-expanding world of wellness. But what exactly are they? \u201cFunctional food supplements are designed to provide additional health benefits that surpass basic nutrition,\u201d says gut health nutritionist Marcie Vaske M.S., L.N., C.N.S. \u201cThey typically contain<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/functional-food-supplements-guide\/\">Read More <span class=\"screen-reader-text\">Functional Food Supplements: What They Do And How To Take Them<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":35731,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[3,5],"tags":[],"class_list":["post-35725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-health"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Functional Food Supplements: What They Do And How To Take Them | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Functional food supplements help support digestion, sleep, mood, hormones and more. 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