Snackable Food Supplements: The Best Way to Get More Nutrition Into Your Diet

If you’re like me, you’re always looking for new, creative ways to get your daily dose of nutrients. There are plenty of options out there when it comes to supplements, but sometimes you want a quick, healthy snack that's loaded with nutrition.

Supplements most commonly come in pill form, but these food supplement options are loaded with vitamins and minerals, and important nutrients like fiber and protein. Learn more about snackable food supplements, why we love them now, and how to make nutrient-dense supplement-boosted snacks. 

Why Snackable Supplements Are Taking Off in Popularity

Increasingly, people are choosing whole-food snacks with nutrient benefits instead of just swallowing a handful of pills. From savory to sweet, you can find various supplement-boosted snack recipes and ideas to support your health with every bite. 

Aside from flavor, many appreciate the convenience of snackable supplements. As we return to the office, return to traveling, and restart our busy lives, quick grab-and-go options fit seamlessly into a fast-paced lifestyle. 

Self-care and personal health often take a back seat when life gets busy. Frequently, the first thing to go when schedules get tight is meal planning and prepping. A snack food supplement can help bridge the gap between the nutrients we get through our diet and our daily recommended needs.

Types of Snackable Food Supplements

Snackable food supplements come in many different forms, including: 

• Gummies
• Bars
• Butters
• Packets for Smoothies

While some, like probiotic gummies, are meant to be eaten on their own, others are added to foods to give your snack a boost. These can include whole foods, like omega-3-rich flaxseeds and chia seeds, or whole-food powders, like mushroom powders. 

Whole Food Nutrient-packed Options

Some foods are so rich in nutrients they stand alone as powerhouse snacks. These snacks are easy to grab and go or can be sprinkled on top of the foods you eat. They include:

• Nuts like cashews, walnuts, almonds, macadamia, and Brazil nuts
• Seeds like flax, chia, hemp, and pepitas
• Fruits, including fresh, frozen, dried, and even canned if it's in its own juice and not syrup
• Vegetables, including fresh, frozen, dried, and canned
• Dried legumes like chickpeas, edamame, and lentils
• Spices like turmeric, ginger, cinnamon

Adding these nutrient-dense foods to your meals and snacks can pack a big nutritional punch without overhauling your diet. 

Grab-and-go Food Supplements

Sometimes—let’s face it, often—there’s no time to prepare an elaborate snack, or you’re just in the mood for something quick and easy. Though homemade foods are usually healthiest, these grab-and-go snacks are big on both nutrition and taste. 

• Superfood Smoothies often packed with protein, prebiotic fiber, omega-3s.
• Mamma Chia Squeeze Packets have 1,200 mg omega-3 from chia seeds.
• Cacao Goji Power Snacks provide 20% of your daily value (DV) of vitamin C from whole foods like cacao, goji, and dates.
• Fruit and Nut Bites combine dates, dark chocolate, pears, pepita seeds, almonds, and cacao nibs for a tasty energy ball.
• Probiotic Prunes offer vitamin E, fiber, and even probiotics to promote gut health.

Boosted Homemade Recipes 

You don't have to sacrifice taste or your daily health goals regarding boosted snacks. These recipes give you a healthy boost of whole-food ingredients to ensure you get the most out of your snacking experience. 

Making supplement-boosted snacks doesn't have to be complicated. It can be as simple as mixing an everyday snack with green kale powder. You can easily incorporate these food supplement ideas into your daily snacks: 

• Add pea protein and maca powder to oatmeal.
• Try blending cocoa powder with avocado for a rich, creamy pudding—and a great source of healthy fats!
• Mix dried fruits, nuts, and seeds with chia seed oil for a nutrient-rich trail mix.
• Sprinkle wheatgrass powder on top of salads or in smoothies for additional vitamins and minerals.
• Mix pumpkin protein powder with nut butter for a delicious snack that's packed with protein.
• Blend spirulina into a smoothie bowl for an added boost of antioxidants and vitamins.
• Make a turmeric milk latte with turmeric energy balls.

With so many options out there, the possibilities are truly endless when it comes to snackable supplements. Adding these foods to your diet doesn’t just boost your nutrition—it allows you to get creative with your meals and makes eating exciting.

Turmeric-Spiced Pistachios Recipe

These turmeric-spiced pistachios are packed with healthy fats, protein, and fiber, plus all the added benefits of turmeric. Curcumin is the active ingredient in turmeric and has anti-inflammatory properties.1 It has also been shown to increase the number of total antioxidants in the body.

Ingredients:

• 1 cup pistachios
• 2 tablespoons olive oil
• 1 teaspoon ground turmeric
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cinnamon
• Preheat the oven to 350°F.

Instructions:

1. In a medium bowl, mix together the pistachios, olive oil, and spices until the pistachios are evenly coated.
2. Place the pistachios evenly on a baking sheet and bake for about 7 minutes or until they are golden in color and fragrant. Keep a close eye on them so they don’t burn.
3. Remove them from the heat and enjoy, but don't burn your tongue!

Avocado Super Pudding Recipe

This super pudding is a great way to get your daily serving of fiber and other health-promoting ingredients, like heart-healthy monounsaturated fats. Avocados are high in antioxidants that have been shown to reduce inflammation and improve overall heart health.

Ingredients:

• 1 medium avocado
• 2 tablespoons almond butter
• 1 tablespoon maple syrup
• 2 teaspoons cacao powder
• 1/2 teaspoon vanilla extract

Instructions:

1. In a bowl, mash the avocado until smooth. Stir in the almond butter, maple syrup, cacao powder, and vanilla extract, then continue to stir by hand until everything is combined.
2. Transfer the pudding to a bowl or container and chill for about an hour before serving.

Tips for Snackable Food Supplements

Making these recipes at home is not only easy, but you can tailor them to your preferences. For example, if there is an ingredient you don't particularly like, make it your own. You can also add other supplement options.

Try personalizing your snackable supplement recipes to your individual health goals and needs. If you hope to support brain health, consider adding lion's mane mushrooms to your pudding. If gut health is a higher priority for you, adding a probiotic might make more sense.

Types of Supplements

Supplements come in many different forms. The FDA defines supplements in the following categories:3

• Vitamins: multivitamins or single vitamins like vitamin D and biotin
• Minerals: such as calcium, magnesium, and iron
• Botanicals or herbs: such as echinacea, ginger, and ashwagandha
• Botanical compounds: such as caffeine and curcumin
• Amino acids: such as tryptophan and glutamine
• Live microbials: commonly referred to as “probiotics”

Benefits of Food Supplements

Adding food supplements to your diet can help you reach your recommended intake of vitamins and minerals through whole foods. Instead of getting your nutrients through a capsule or pill, these snackable supplement options add ingredients with high nutrient value to the whole foods you’re already eating.

This is especially beneficial if your diet lacks variety or you have difficulty consuming all your recommended daily nutrients. Food supplements also provide a convenient way to focus on specific sources of nutrition you’re otherwise missing out on. 

Other Considerations

Always read the label and research the ingredients of any new supplement before you try it. If you have food allergies, keep an eye out for potential allergens such as tree nuts, peanuts, wheat, and dairy products. 

It’s important to stay within the suggested range for all supplements and avoid exceeding the recommended daily dose of all nutrients. Remember, you can have too much of a good thing—especially when it comes to fat-soluble vitamins.  

Consult your doctor or other knowledgeable healthcare providers before changing your supplement routine or adding new supplements. This is especially important if you are pregnant or breastfeeding, as some supplements may be contraindicated for you or your baby.

By following these guidelines, you can practice healthful habits and give your body the nutrients it needs to stay healthy.

Takeaway

Overall, snackable food supplements are a great way to ensure you're getting the nutrients necessary for a healthy lifestyle, especially when life gets busy. Having these options and knowing what to pick can help you easily improve your health with every bite.

References:

1. Peng Y, Ao M, Dong B, et al. Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Des Devel Ther. 2021;15:4503-4525. doi:10.2147/DDDT.S327378
2. Wang L, Tao L, Hao L, et al. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. J Nutr. 2020;150(2):276-284. doi:10.1093/JN/NXZ231
3. FDA 101: Dietary Supplements | FDA. Accessed March 9, 2023. https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements