Walk down any wellness aisle or scroll through social media and you’ll find endless ways to support your health. From greens powders and mushroom elixirs to probiotics and adaptogens, there’s no shortage of options promising to boost your energy, balance your mood and fill nutrient gaps. But with so many choices, it’s easy to wonder: should you reach for a supplement or focus on functional foods instead?
The answer, as with most things in wellness, depends on your goals and lifestyle. Both have a place in a healthy routine. It’s just about knowing when to reach for each one.
What Are Functional Foods?
Functional foods do more than simply nourish—they offer additional health benefits beyond their basic nutrient content. Think of them as foods with a little extra purpose.
Examples include fermented foods like kimchi and kefir for gut health, chia and flaxseed for heart and hormone balance, and green tea for antioxidants and gentle energy. Even everyday staples like oats, berries and leafy greens qualify because they’re naturally rich in compounds that support specific functions in the body.
Many functional foods contain bioactive compounds such as polyphenols, flavonoids or probiotics that can help reduce inflammation, improve digestion and strengthen immunity. The beauty of these foods is that they work together. Nutrients in food often absorb better when combined, and they come packaged with fibre, enzymes and healthy fats that help your body use them more effectively.
In short, functional foods nourish you on multiple levels, often with fewer side effects and more satisfaction because they taste great too.
5 Functional Foods to Try
1. Leafy Greens: Rich in iron, folate and antioxidants for daily energy and detox support
2. Oats: Contains beta-glucans to help balance blood sugar and support heart health
3. Berries: Packed with polyphenols to fight inflammation and support brain health
4. Fermented Foods: Kimchi, kefir or sauerkraut to help balance gut bacteria
5. Chia and Flax: Plant-based omega-3s that support hormones, heart and skin
And What About Supplements?
Supplements are concentrated sources of nutrients or compounds, such as vitamins, minerals, amino acids or herbal extracts. They’re designed to fill specific gaps or provide targeted support.
When used wisely, supplements can be incredibly effective. They’re especially helpful when diet alone can’t meet your needs, whether due to lifestyle, health conditions or nutrient-depleted soils that make it harder to get everything from food.
For example:
- Vitamin D is difficult to get from food, especially during Canadian winters.
- B12 is essential for energy but harder to come by in plant-based diets.
- Magnesium, zinc and omega-3s are nutrients many people fall short on even with a balanced diet.
Supplements can also offer therapeutic doses of certain ingredients such as ashwagandha for stress, curcumin for inflammation or melatonin for short-term sleep support. These are hard to get enough of through food alone.
The key is to think of supplements as support, not substitutes. They’re meant to enhance a healthy diet, not replace it.
5 Supplements Worth Considering
1. Vitamin D: Essential for bone, immune and mood support, especially in winter
2. Omega-3s: For brain, heart, and joint health (choose fish- or algae-based)
3. Ashwagandha: An adaptogenic herb that helps manage stress and cortisol levels
4. Magnesium: Supports sleep, relaxation and over 300 enzyme processes
5. Probiotics: Strengthen digestion and immunity, especially after antibiotic use or periods of stress
When to Focus on Functional Foods
If you’re working on long-term health or want to make sustainable changes to your lifestyle, functional foods are your best starting point. They provide steady nourishment, deliver a broad range of nutrients and promote balance throughout the body.
Choose functional foods when:
- You’re building or maintaining daily wellness habits.
- You want to support digestion, immunity or energy naturally.
- You prefer whole, minimally processed approaches to health.
- You’re looking to improve your relationship with food through mindful eating and home cooking.
Functional foods help you create a foundation of wellness that supports everything else you do. For example, starting your day with a smoothie made with greens powder, chia seeds and a handful of berries packs in fibre, antioxidants and omega-3s—all before 9am.
While no single food will “fix” your health, consistent choices add up. Over time, a diet rich in functional foods can help balance hormones, boost mood and strengthen your immune system.
When to Lean on Supplements
Supplements shine when you need to correct a deficiency, support your body through stress or illness or give a gentle boost during demanding seasons of life.
Choose supplements when:
- Daily diet is limited and you’re looking for a baseline support;
- Blood work or symptoms point to a specific nutrient gap, such as low iron, vitamin D or B12;
- You’re recovering from illness, training hard or dealing with chronic stress;
- You’re looking for targeted results like improving sleep, focus or joint health; or
- Lifestyle factors such as restricted diets, shift work, travel or pregnancy make it harder to get enough from food.
Best of Both Options
In reality, you don’t have to choose one over the other. Functional foods and supplements work beautifully together when used intentionally.
Here’s how to build a balanced approach:
- Start with food.
Aim for a colourful, whole-food diet rich in plants, healthy fats and fermented foods. These form the foundation of everyday wellness. - Layer in support.
Add supplements strategically to fill gaps or support specific goals. For instance, combine probiotic-rich fermented foods with a quality probiotic supplement to strengthen gut health from both sides. - Listen to your body.
Energy levels, digestion, mood and sleep are all good barometers. If something feels off, check in with your nutritionist or healthcare practitioner before adding or changing anything. - Reassess seasonally.
Our bodies and needs change with the seasons. You might need extra vitamin D in winter, electrolyte support in summer or adaptogens during stressful times.
Functional foods lay the groundwork for lifelong health. Supplements provide focused, fine-tuned support when you need it most. One nourishes and the other optimizes. Together, they help you feel your best from the inside out.
If you’re not sure where to start, our nutrition team can help you build a personalized plan that fits your lifestyle. Because wellness isn’t about taking everything—it’s about finding the right balance for you.
