Boost Your Health This Spring: Must-Have Supplements for Seasonal Wellness

A guide to supplements for boosting immunity, energy, and overall health, perfect for a spring wellness reset.

BOAS

3/28/202517 min read

Spring Into Wellness: The Best Supplements to Boost Your Health

Disclaimer: Always consult with a healthcare provider before adding new supplements to your routine.

As the seasons change, spring is the perfect time for a wellness reset. Warmer weather and longer days bring new energy, making it an ideal moment to refresh your health routine. Whether you’re looking to boost your immune system, increase your energy, lose or control your weight, maintain your families health, or support overall well-being, the right supplements can make all the difference.

But true wellness isn’t just about taking alternative methods of wellbeing or taking supplements—it’s about living intentionally and creating a holistic lifestyle that nourishes your body, mind, and soul. This means taking the time to understand what your body truly needs, consulting with healthcare professionals, and making mindful choices in your daily routine.

Start With a Health Check: Know What Your Body Needs

Before incorporating supplements into your routine, it’s essential to know what your body is lacking. Scheduling a visit with a healthcare professional for comprehensive blood work can provide valuable insights into any vitamin or mineral deficiencies. Thorough, extensive, research into your wellness goals and the steps needed to achieve them is essential for maintaining your health. It’s important to understand what you want from your alternative lifestyle and to take the necessary measures to ensure your body and mind are prepared for this change. These approaches ensure that you’re not taking unnecessary supplements and allows you to choose the right alternative treatments tailored to your needs.

Many people unknowingly suffer from deficiencies in key nutrients like Vitamin D, B12, Magnesium, and Omega-3s, which can lead to fatigue, mood swings, poor sleep, and weakened immunity. Instead of guessing, a simple blood test can give you a roadmap for a targeted and effective wellness plan.

Understanding Nutritional Needs by Gender and Age

Nutritional needs differ across gender and age due to biological and developmental factors. Men and women require different levels of key nutrients—women may need more iron for reproductive health, while men often benefit from increased zinc for hormone balance. Children need essential vitamins and minerals like calcium and vitamin D to support growth, while older adults may require more vitamin B12 and calcium to maintain energy and bone health. By understanding these unique needs, you can make informed dietary choices that support overall wellness at every life stage.

Nutritional needs vary based on gender and age, as different life stages and biological differences require specific vitamins and minerals for optimal health. Women often need more iron due to menstruation, while men may benefit from higher zinc intake to support reproductive health. Children require essential nutrients like calcium and vitamin D for proper growth and bone development, while older adults may need more vitamin B12 and calcium to maintain energy levels and bone density. Recognizing these unique needs allows for a more personalized approach to nutrition, helping each individual thrive at every stage of life.

Investing in Wellness: The Cost of Health vs. Illness

Let’s be honest—vitamins, supplements, and other wellness products can feel like a pricey commitment. But when you compare that to the cost of managing chronic illness or unexpected medical bills, the investment in your health is well worth it. Spending a little over time to nourish your body is far more affordable than paying thousands for treatments that could have been prevented. Whether it’s a daily multivitamin or other supportive supplements, these small investments today can save you from larger financial and physical burdens tomorrow.

The key is to take your time and budget wellness into your lifestyle. You don’t have to overhaul everything at once—start where you can and build gradually. Prioritizing your health doesn’t mean breaking the bank. For simple, affordable ways to support your well-being without overspending, check out our guide on Affordable Self-Care Essentials. Your health is one of the most valuable investments you can make—choose wisely.

Nutrition First: Get Your Vitamins and Minerals From Food

While supplements are beneficial, the best way to nourish your body is through whole, nutrient-dense foods. Eating a balanced diet filled with fruits, vegetables, whole grains, and lean proteins ensures that your body absorbs essential vitamins and minerals in their most natural form.

Here are some nutrient-rich foods to incorporate into your diet:

  • Vitamin C: Oranges, bell peppers, strawberries, and kiwi

  • Vitamin D: Fatty fish (salmon, mackerel), egg yolks, fortified dairy products

  • Magnesium: Spinach, pumpkin seeds, almonds, dark chocolate

  • Omega-3 Fatty Acids: Chia seeds, flaxseeds, walnuts, wild-caught fish

  • Probiotics: Yogurt, kimchi, sauerkraut, kefir

Focusing on a whole-foods approach not only supports your physical health but also improves digestion, enhances mood, and boosts energy levels naturally.

Holistic Living for Better Wellness & Mental Health

Living a holistic life means looking at wellness as more than just diet and supplements—it’s about balance, mindfulness, and self-care. Stress, lack of sleep, and poor mental health can all contribute to weakened immunity and low energy levels.

Practicing meditation, deep breathing, and regular movement can help regulate stress hormones like cortisol, allowing your body to function optimally. Activities such as yoga, spending time in nature, journaling, and mindful eating can create a strong foundation for lasting health.

Creating an intentional lifestyle that incorporates a holistic approach, incorporating practices like meditation, prayer, sound healing, and more, can significantly enhance your well-being by naturally boosting levels of melatonin, cortisol, and serotonin. When combined with supplements, this approach increases the likelihood of achieving a healthier body and a more balanced mind.

By incorporating natural supplements and wellness practices into your daily life, you’re not just improving physical health—you’re supporting emotional well-being and mental clarity.

Most of the nutrients we need for optimal health can be obtained from whole, natural foods like fruits, vegetables, grains, and proteins. However, the quality of our food, the health of our soil, and individual health needs can affect the nutrient content we receive. Eating a balanced diet with the right proportions of these foods is essential, but some individuals may require additional supplements depending on factors like age, medical conditions, or dietary restrictions.

Building a Health-Conscious Family: Teaching Our Children Early

One of the greatest gifts we can give our children is the habit of mindful health choices. When kids grow up seeing their parents take vitamins, eat nutrient-rich foods, and prioritize self-care, they are more likely to adopt these habits into adulthood.

Creating a family wellness routine—where everyone takes their supplements together, drinks enough water, and eats nourishing meals—can set the foundation for lifelong health and vitality. Teaching children about nutrition, stress management, and the importance of movement helps them understand their own bodies and make intentional choices as they grow.

This concept aligns with the ideas explored in the article Intentional Family Living, which emphasizes the importance of structure, mindful habits, and prioritizing well-being as a family. When we make health a daily practice, it becomes second nature for our children, creating generational wellness.

Building a Healthy Holistic Routine with Supplements and Natural Remedies

Supplements can enhance your holistic routine by providing essential vitamins and minerals that promote optimal bodily function. Additionally, herbs and natural remedies offer targeted support for common health concerns. For instance, adaptogenic herbs like ashwagandha can help manage stress and balance cortisol levels, while valerian root and magnesium may aid in improving sleep quality. For those struggling with allergies, natural antihistamines like quercetin and nettle leaf can offer relief, while herbs like dandelion and milk thistle support detoxification and digestive health, aiding in weight management. This is where supplements, herbs, and minerals can play a vital role in filling nutritional gaps and supporting overall wellness.

Incorporating these habits into your daily life helps regulate your body’s natural rhythms, supporting better energy levels, improved digestion, and mental clarity.

Ease the Seasonal Sneeze: Natural Support for Allergy Relief

As the seasons change, so do the allergens in the air—and for many children and adults, that means itchy eyes, runny noses, and endless sneezing fits. Pollen, mold, and other airborne irritants can trigger allergic reactions, making it harder to enjoy the beauty of the world.

While over-the-counter medications may provide relief, natural remedies can also play a powerful role in calming seasonal allergy symptoms. Here are a few teas, herbs, and supplements that may offer support:

Supplements to Support Allergy Relief

  • Nettle Leaf Tea – This natural antihistamine may help reduce sneezing and itching by blocking the body’s histamine response. It’s safe for both kids and adults (always consult a healthcare professional for proper dosing).

  • Peppermint Tea – Known for its soothing properties, peppermint contains menthol, which can help open airways and ease congestion. Plus, it’s a refreshing way to stay hydrated during allergy season.

  • Butterbur – Research suggests this herb may be as effective as some antihistamines in relieving hay fever symptoms without causing drowsiness. It’s available in capsule form, but make sure to choose a PA-free extract for safety.

  • Chamomile tea—For children-it’s soothing for irritated sinuses and can promote relaxation.

  • Rooibos tea—For adults, a warm cup of rooibos tea is naturally caffeine-free and packed with antioxidants that may ease inflammation.

Supplements to Support Overall Health

Green Superfoods – A Nutrient Boost in pill form! A convenient way to boost daily nutrient intake with a blend of organic greens, fruits, and vegetables, supporting immunity, digestion, and overall wellness.

Spring is a great time to refresh your diet with greens powders rich in vitamins, minerals, and antioxidants. Superfood blends containing spirulina, chlorella, and wheatgrass provide an easy way to get your daily dose of greens.

Supplements to Support a Balanced Immune Response

  • Quercetin – A natural antioxidant found in apples and onions, quercetin helps stabilize mast cells and may prevent the release of histamine. Consider a supplement for a concentrated dose during peak allergy seasons.

  • Vitamin C – This powerful antioxidant not only boosts immunity but also acts as a natural antihistamine. Regular intake may help reduce the severity of allergic reactions.

  • Elderberry – Supports immune health and may help reduce the duration and severity of colds and flu.

  • Echinacea – Boosts the immune system and may help the body fight off infections and seasonal allergies.

  • Zinc – Supports immune function, wound healing, and skin health while promoting overall cellular function.

  • Clean Nutraceuticals Sea Moss Complex- This comprehensive supplement combines Sea Moss, Black Seed Oil, Ashwagandha, Turmeric, Bladderwrack, Burdock, Vitamin C, Vitamin D3, Elderberry, Manuka, Dandelion, Yellow Dock, Iodine, Chlorophyll, and Apple Cider Vinegar to support overall health, immune function, and detoxification

  • Omega-3 Fatty Acids - Brain & Heart Health Omega-3s, found in fish oil and plant-based sources, support brain function, heart health, and joint mobility. If you don’t eat enough fatty fish, a high-quality Omega-3 supplement can provide the essential EPA and DHA your body needs.

  • Vitamin D – The Sunshine Vitamin! After months of winter, many people have low Vitamin D levels. This nutrient supports bone health, mood balance, and immune defense. If you’re not getting enough sun exposure, a high-quality Vitamin D3 supplement can help maintain optimal levels.

  • Vitamin D3 + K2 – Strengthens bones, supports immune function, and promotes heart health. Organic Vitamin D3 K2 Drops with MCT Oil, Omega 3, 5000 IU. This liquid supplement combines Vitamin D3 and K2 with MCT Oil and Omega 3 to support bone health, immune function, and cardiovascular wellness. The liquid form ensures faster absorption and is free from fillers and GMOs.

  • Magnesium– Relaxation & Energy Support- Magnesium is essential for muscle function, relaxation, and energy production. It also helps with sleep, making it a great addition to your nighttime routine. Choose Magnesium Glycinate or Magnesium Citrate for optimal absorption.

  • Iron – Essential for energy production and red blood cell formation, helping to prevent fatigue and anemia.

If you want glowing skin and strong hair this spring, collagen supplements can help. Collagen supports skin elasticity, joint health, and overall vitality. Look for hydrolyzed collagen peptides for the best absorption.

  • Collagen – Skin, Hair, & Joint Support

The Importance of Probiotics & Multi- Supplements: Understanding Nutritional Needs by Gender and Age

The role of probiotics and multivitamins in maintaining overall health is indeed vital, and it’s important to tailor nutritional choices based on age, gender, and specific health needs.

Probiotics support gut health by promoting a balanced microbiome, which is crucial for digestion, immune function, and even mental health. Multi-supplements, when properly chosen, help fill nutritional gaps, especially in today’s fast-paced world where diet alone may not always provide all the necessary nutrients.

Probiotics – A healthy gut plays a vital role in immune regulation. Probiotic supplements can promote a balanced immune response and may help reduce seasonal allergy symptoms over time. Probiotics for Male, Female, & Children are different.

Age-specific multivitamins also address changing needs—children’s vitamins emphasize growth and development, adult formulas focus on energy and immune support, and senior blends prioritize bone density and cognitive health.

  • For women, additional iron is often required due to menstruation, which increases the risk of iron deficiency. Women also need sufficient folate, particularly if pregnant, and calcium for bone health as they age.

  • For men, a focus on zinc is important, particularly for prostate health and immune support. Men also tend to require higher levels of vitamin D, especially for bone strength and testosterone production.

  • For children, the emphasis is on the development of strong bones and a robust immune system. Calcium, vitamin D, and omega-3 fatty acids are particularly important, supporting growth, cognitive function, and eye health.

Understanding these variations allows for a personalized approach to supplementation, ensuring that each group’s unique needs are met, leading to better health outcomes.

Beyond age and gender, there are specialized multivitamins for targeted wellness concerns. B-complex multivitamins boost energy production and nervous system function, while prenatal vitamins provide essential nutrients like folic acid and DHA for maternal and fetal health. Hair, skin, and nail formulas are rich in biotin, collagen, and antioxidants to promote beauty from within. By choosing a multivitamin tailored to your unique needs, you can fill nutritional gaps and support your overall well-being more effectively.

Supplements for Hair Growth

  • Biotin (Powder or Liquid Available) – Supports hair, skin, and nail health.

  • Collagen Peptides (Powder) – Strengthens hair, skin elasticity, and nail growth.

  • Saw Palmetto – May help prevent hair thinning and promote growth.

Supplements for Inflammation

Supplements for Sleep

  • Magnesium- (Glycinate or Citrate in Powder Form) – Relaxes muscles and supports better sleep.

  • Melatonin (Liquid Drops Available) – Helps regulate the sleep-wake cycle.

  • L-Theanine – Promotes calmness and reduces stress for better sleep quality.

  • 12-in-1 Melatonin Sleep Capsules- These natural sleep aids are formulated with 5 mg of Melatonin and 500 mg of Magnesium Glycinate, along with Ashwagandha, L-Theanine, Valerian Root, GABA, and 5-HTP, to promote relaxation and improve sleep quality. The non-habit-forming formula aims to help you fall asleep faster and enjoy restful nights.

Supplements for Weight Loss

  • Green Tea Extract- (Pill Form or Liquid Available) Boosts metabolism and supports fat burning.

  • Fiber Supplements (available in Powder or Pill Form) – Promotes fullness and supports digestion.

  • MCT Oil (available in powder and Pill Form) – Enhances energy and aids in fat burning during a ketogenic diet.

  • Detox Tea – A blend of herbs that supports the body’s natural detoxification process, aids digestion, and helps eliminate toxins while promoting overall wellness and hydration.

  • Senna – A natural laxative that supports digestive health and relieves occasional constipation.

  • Clean Nutraceuticals Ceylon Cinnamon Complex- This supplement combines Ceylon Cinnamon, Turmeric, Apple Cider Vinegar, Ginseng, Berberine, Bitter Melon, Gymnema, Milk Thistle, and Fenugreek to support metabolism, blood sugar levels, and overall health.

Supplements for Children’s Wellness

Supplements for Mental Health

Supplements for Mental Focus & Memory

  • Lion’s Mane Mushroom (Powder) – Supports cognitive function and memory retention.

    Phosphatidylserine – Helps improve focus, memory, and cognitive clarity.

  • Ginkgo Biloba (Liquid Extract Available) – Boosts circulation to the brain and enhances memory.

  • Neuro health- A high-quality multivitamin for brain health by providing essential nutrients—that enhance cognitive function, improve focus, and protect against memory decline.

  • Micro Ingredients Organic Rhodiola Rosea Root Extract- This adaptogenic herb supplement contains active Rosavins and Salidrosides to support energy, relaxation, and overall well-being. The powder form allows for flexible dosing and easy incorporation into your daily routine.

Alternative Forms: Powders & Liquid Drops

For those who find it difficult to swallow pills—whether due to age, personal preference, or medical reasons—powders and liquid drops offer an effective and convenient alternative. Here’s why they’re a great option:

Easier to Consume: Mix powders into smoothies, juices, or water. Liquid drops can be added to beverages or taken directly under the tongue for faster absorption.

  • Better Absorption: Liquids and powders are often absorbed more quickly by the body compared to pills or capsules.

  • Customizable Dosage: With liquids and powders, you can adjust the serving size to meet your specific needs.

  • Gentle on the Stomach: Some individuals find powders and liquids easier to digest than traditional pills.

Timing Your Supplements for Optimal Health & Absorption

When it comes to supplements, when and how you take them can significantly affect their effectiveness. Tailoring your supplement routine to your lifestyle and body’s natural rhythms can help you get the most out of each nutrient while supporting your overall wellness. Here’s a guide to help you understand the best times to take your supplements and how to incorporate them seamlessly into your day.

The Connection Between Supplements & Daily Routine

Having a set morning and nighttime routine that includes supplements, hydration, and mindfulness practices can create a structured day that supports energy, productivity, and rest. When we establish these rituals, we send signals to our bodies that it’s time to wake up, focus, unwind, or sleep—leading to greater overall well-being.

Morning: Energize & Kickstart Your Day

Mornings are ideal for supplements that boost energy, focus, and metabolism. Taking these with breakfast helps with absorption while setting the tone for a productive day.

  • Multivitamins (With Food) – Absorbs better with a meal containing healthy fats.

  • B-Complex Vitamins (With or Without Food) – Supports energy production and mental clarity.

  • Omega-3s (With Food) – Best absorbed with meals containing fats to support heart and brain health.

  • Probiotics (Empty Stomach or With Food) – Some work best first thing in the morning, while others thrive when taken with a meal—check the label for specific instructions.

  • Green Tea Extract or Metabolism Boosters (With Food) – Helps with weight management and provides a gentle energy lift.

Tip: Add liquid vitamins to your morning smoothie or stir powders into yogurt for a simple start to the day.

Afternoon: Maintain Focus & Calm

Midday is the perfect time for supplements that sustain mental clarity, manage stress, and support digestion.

  • Lion’s Mane Mushroom (With or Without Food) – Enhances focus and cognitive function throughout the day.

  • Ashwagandha (With Food) – Helps regulate cortisol levels and ease stress.

  • Fiber Powders (With Food) – Supports digestive health and promotes feelings of fullness.

Tip: If you struggle with energy slumps, mix MCT oil or a focus-enhancing powder into your afternoon beverage for a clean energy boost without the crash.

Evening: Relax, Restore & Rebuild

Nighttime is crucial for restorative supplements that promote relaxation, muscle repair, and cellular regeneration. Taking these before bed enhances their ability to work while you sleep, ensuring you wake up refreshed.

  • Magnesium (30-60 Minutes Before Bed) – Relaxes muscles, eases stress, and promotes better sleep.

  • Collagen (With or Without Food) – Supports skin elasticity, hair growth, and joint repair during sleep.

  • Melatonin (30 Minutes Before Bed) – Regulates your body’s natural sleep-wake cycle.

  • Turmeric/Curcumin (With Fat-Rich Food) – Reduces inflammation and supports overnight recovery.

Tip: Stir collagen powder into herbal tea or warm water, or take a few drops of liquid magnesium before bed for a calming nighttime ritual.

The Importance of Using Vitamins and Supplements Strategically

When it comes to vitamins and supplements, it’s important to recognize that you don’t need to take them all at once or rely solely on pills and capsules. Take advantage of multi-supplements. There are many ways to incorporate these nutrients into your daily routine, including using powders and liquids, which offer versatile options for your health regimen. Powders and liquid supplements can be easily added to food prep and meals, not just smoothies. You can stir them into hot or cold drinks, incorporate them into soups, sauces, sprinkle over salads, or even bake them into dishes like muffins or oatmeal. This approach allows you to seamlessly integrate supplements into your diet, making it easier to consistently meet your nutritional needs without overwhelming your body with large doses at once. Plus, it’s a great way to enhance the flavor and nutritional value of everyday meals and snacks.

Flexible Options: Customize to Your Lifestyle

Not all supplements have rigid timing. Many powders and liquid drops offer flexibility to integrate them into your meals and drinks based on your schedule and preferences.

  • Vitamin D3 + K2 (With Food) – Can be taken any time of day but works best with a meal rich in healthy fats.

  • Biotin (With or Without Food) – Supports hair and nail health—take it at any time that’s convenient for you.

  • Children’s Supplements (In Food or Drink) – Liquid vitamins can be mixed into applesauce, yogurt, or juice for easy consumption at anytime of the day.

Tip: If you find swallowing pills challenging, use liquid vitamins under your tongue for quick absorption, or mix powders into your favorite beverages throughout the day.

Why Timing Matters

By aligning your supplement routine with your body’s natural cycles, you can enhance absorption and maximize their benefits:

With Food: Fat-soluble vitamins (A, D, E, K) and Omega-3s are better absorbed.

On an Empty Stomach: Probiotics and some herbal supplements work best before meals

At Night: Magnesium, melatonin, and anti-inflammatory compounds support rest and overnight healing.

Note: When incorporating these supplements into your routine, consider the timing and method of consumption for optimal absorption and effectiveness. Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your individual health needs and conditions.

Final Thoughts

Born on a Sunday is your companion on the journey to a more balanced and fulfilling life. Starting a holistic wellness routine means taking a comprehensive approach to your health—nurturing your body, mind, and spirit. We believe in the power of small, intentional choices that lead to profound, lasting change—because every day is an opportunity to live well and thrive. This begins with simple, intentional practices like mindful movement, meditation, quality sleep, and balanced nutrition.

However, even with the best intentions, modern lifestyles and environmental factors can make it difficult to get all the nutrients your body needs from food alone.

Multivitamins are not one-size-fits-all—they are formulated to meet specific nutritional needs based on gender, age, and individual health goals. By combining mindful living practices with the right supplements and natural remedies, you create a well-rounded approach to health that not only addresses specific concerns but also strengthens your body’s ability to heal and thrive.

While we focus on holistic practices, it’s important to acknowledge that modern diets and busy lifestyles can make it hard to meet all nutritional needs from food alone. Explore these tips to better align your schedule with wellness goals.

Weekly Wellness Tips

  • Consistency is Key: Take your supplements daily for best results. Create reminders, add to your food and/or add them to your morning/evening routines.

  • Listen to Your Body: If you feel tired in the afternoon, add Rhodiola. If you need extra immunity, take Sea Moss twice daily. Do your research to ensure that you are taking the supplements that’s are best for you.

  • Hydration Matters: Drink plenty of water to support absorption and detoxification.

  • Pair with Food When Needed: Fat-soluble vitamins (D3 & K2) and metabolism boosters (Ceylon Cinnamon) work best with meals containing fats.

To make incorporating vitamins, supplements, and nutrients into your daily routine easier, consider these helpful tools. A high-quality juicer and blender for the home and a portable blender, travel-friendly blender are perfect for creating nutrient-rich smoothies or shakes on the go. A tea kettle—whether electric or stovetop—can help you brew teas that support digestion, immunity, or relaxation. Supplement dividers are an excellent way to organize your daily doses and ensure consistency in your supplement routine. These tools, along with others designed for easy food prep and nutrient absorption, can streamline the process of living a balanced and intentional life. Explore the items linked below to make your wellness journey even more efficient and enjoyable.

Taking care of your health can feel expensive—vitamins, supplements, and wellness products add up quickly. But the truth is, maintaining your health now is far less costly than dealing with hospital bills or managing chronic illness later. Every dollar spent on preventive care is an investment in your future well-being

A healthy lifestyle starts with the right nutrition. By incorporating these top supplements into your daily routine, you can boost your energy, strengthen your immune system, and feel your best this spring.

THANK YOU for your time spent with us. Welcome to a life lived with purpose. Live Life Elevated. Live with intent with Born On A Sunday!

Disclaimer: Always consult with a healthcare provider before adding new supplements to your routine.

This post contains affiliate links. If you purchase through them, BOAS may earn a small commission at no extra cost to you—thank you for supporting Born On A Sunday)

Spring is a season of renewal, but it can also bring added stress. Adaptogenic herbs like Ashwagandha and Rhodiola help your body adapt to stress, balance cortisol levels, and enhance mental clarity. Adaptogens used as a natural stress support.

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