During the pandemic, the use of supplements increased dramatically. Now 80% of Americans have started using supplements as a way to improve their health. But, how do you know which supplement may be the right one for you?

Do you need a supplement?

• Supplements help to fill gaps in our nutrition. If you eat a variety of whole foods, like fruits, veggies, whole grains, protein, and calcium-rich foods, chances are your body is getting all the nutrients you need for good health.
• Pay attention to your stress. Our gut absorbs most of the nutrients we eat. However, the gut is sensitive to stress. If you are stressed, your gut may not be taking in all the nutrients you are eating, no matter how balanced your diet is.
• Ask your doctor to test for vitamin deficiencies. These blood tests aren’t usually done at regular check-ups, but can give you helpful information before you have symptoms of deficiencies.

How to choose a good supplement:

• Choose quality. Supplements aren’t regulated by the FDA. You may be using mislabeled or contaminated supplements. Choose ones that are third party tested with a seal of certification. This guarantees a product follows good manufacturing practices.
• Find the right product. Gummy supplements are good if you have trouble swallowing pills. However, they have sugars and taste like candy which can lead one to over eat them, increasing the risk of toxicity. Some gummy supplements are made with gelatin which is not good for vegans, so a pill or chewable option may be best.

Common supplements and their benefits:

• Multivitamin: Gives the daily allowance of under-consumed nutrients
• Vitamin D: Improves immune system and supports bone development
• Vitamin C: Helps with iron absorption, skin and eye health, and immune support
• Omega-3s: Promotes brain health, helps to lower triglycerides and raise good cholesterol

How to Make Baked Feta Pasta

Recipe by: Feel good Foodie

Ingredients:
(Makes 6 servings)

• 8 oz dried pasta
• 2 pints cherry tomatoes
• 8 oz block of feta cheese
• 1/2 cup olive oil
• 2 chopped garlic cloves
• 1/4 cup chopped basil
• Salt
• Pepper

To prepare:

1. Preheat oven to 400 F
2. Place the cheese in the middle of the baking dish. Add tomatoes around the cheese.
3. Pour olive oil over tomatoes and cheese. Add salt and pepper.
4. Bake for 35 minutes, until tomatoes burst and feta melts.
5. Cook pasta in a pot according to package instructions.
6. Add the garlic, basil, and pasta to cooked tomatoes and feta. Toss to combine.