12 Spring Supplements to Refresh Your Wellness Routine

There's something about springtime that makes you crave a fresh start (spring cleaning, anyone?). The warmer weather and longer daytime hours make you want to crack open the windows, shed those bulky sweaters, and sweep away the dust. As you sort through the contents of your closet and mop from wall to wall, remember to spruce up your supplement routine, too!

This isn't just about stocking up on shiny new bottles: there's actually a biological reason why you should reexamine your vitamin drawer in the spring, according to Michael A. Smith, MD, Life Extension Director of Education. "While your nutritional needs stay the same year-round, the transition to spring sheds light on specific health goals we should prioritize as we shake off wintertime," he explained.

Spending more time outdoors shifts our circadian rhythm and energy levels, and it also exposes us to environmental factors that make, for example, nasal support supplements, a good addition to your routine. Your health goals may change as well, as you shift from cooped-up-at-home workouts to adventurous, demanding hikes.

So, which supplements are best to add in the spring? Let's get started.

Immune health and nasal supplements

As nature comes back to life—ah, birds singing and flowers blooming—so, too, does pollen, which sometimes our immune system interprets as a challenge. Dr. Smith recommends these four supplements to make it more enjoyable to stop and smell the flowers:

1. Probiotics

You may see probiotics and think gut health, and you wouldn't be wrong. But probiotics can also support a healthy immune response to seasonal changes that come with spring. How? Certain types of probiotics help your body promote healthy immune activity, maintain comfortable nasal airflow and encourage production of secretory IgA (SIgA) (the primary antibody found in mucus, tears and saliva, and the immune system's first line of defense), Dr. Smith noted. When choosing an immune support probiotic, look for Lactobacillus rhamnosus CRL-1505, a probiotic strain isolated from goat's milk, which has clinical support for its positive impact on immune health.

2. N-Acetyl-L-Cysteine (NAC)

Taking advantage of daylight savings time has multiple mental and physical health benefits, but it also means more exposure to environmental challenges. Here's where N-acetyl-L-cysteine (NAC) supplements come in. According to Dr. Smith, NAC is a precursor to glutathione, a powerful antioxidant in the body that protects cells from free radical activity, which, in turn, supports a healthy immune response. What's more, researchers have studied NAC for its immune health benefits, and have found that it supports bronchial and respiratory health.

“While your nutritional needs stay the same year-round, the transition to spring sheds light on specific health goals we should prioritize as we shake off wintertime.”



3. Quercetin

Found naturally in fruits and vegetables like apples, red onions and kale, quercetin encourages heart health and supports a healthy immune response. Think of quercetin as an immune-supporting free radical scavenger that helps support a healthy immune response, Dr. Smith added.

When shopping for a quercetin supplement, look for options with fenugreek fibers. Traditional quercetin supplements aren't easy for the body to use—formulas with fenugreek fibers help enhance bioavailability, so the body can better use all of that good stuff!

4. Bee propolis

Ready to "bee" your healthiest self? Bee propolis is a good option year-round, but it's definitely a great way to take the sting out of spring inconveniences. Honeybees make propolis, or "bee glue." It's a wax-like resin made from plant compounds that bees use to build, seal, and protect their hive. What does "bee glue" have to do with you? A bee propolis supplement can have similar benefits for your respiratory immune health. As Dr. Smith explained, it's been clinically studied to help with the frequency and duration of respiratory immune challenges.

Energy supplements



Spring's warmer weather might give you the urge to get out and play, which requires sustained energy. Make the most of the longer, sunshine-filled days, with energy management supplements. Dr. Smith recommends starting with these two cellular support stars.

5. CoQ10

Coenzyme Q10 (CoQ10) is becoming more widely recognized for its pepping-up powers, and for good reason: Clinical research has shown that supplementing with CoQ10 regularly helps people combat general fatigue and has benefits for your heart and other high-energy organs. That's because this coenzyme is crucial for producing cellular energy and acts as an antioxidant to protect cells from oxidative stress, Dr. Smith explained. The challenge with CoQ10 supplements is bioavailability, or how well they circulate in the body. Choose a bioavailable CoQ10 supplement for best results.



6. NAD+

In the body, nicotinamide adenine dinucleotide (NAD+) acts like a spark plug for cellular energy production. It's a coenzyme that every cell in the body needs to make ATP (adenosine triphosphate), but levels naturally decline over time. You can help your body keep healthy NAD+ levels through exercise, diet, and NAD supplements—which contain precursors that the body can use to support NAD+ pathways. These precursors include nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN).

Pro tip: While this supplement is a great way to spring into spring, you might want to take it all year round.

Active lifestyle and joint health supplements



You’re out there hiking, biking, and making spring happen. Of course, you want your body to move comfortably so you can enjoy every moment. Dr. Smith recommends making your move and adding these two supplements to your spring routine:

7. Glucosamine and chondroitin

To keep your joints on point, add a glucosamine and chondroitin supplement to your spring mix. A natural compound in the body, glucosamine helps preserve joint structure and function and support cartilage health, Dr. Smith said. That's because glucosamine and chondroitin are building blocks for healthy, comfortable cartilage.



8. Creatine

Another natural compound found in the body, creatine supports muscle function, promotes cellular energy, and encourages exercise performance and recovery. Even better? Creatine is one of the best-studied nutrients for lean muscle mass, strength, and power. It's important for both professional and amateur athletes, and for anyone who follows a regular exercise routine. What's more, as Dr. Smith explained, creatine supplements are also recommended frequently for women who naturally produce less creatine as they age. Choosing a high-quality creatine supplement—you can find them in powder or capsule form—is a proactive way to support strength and stamina inside and outside the gym.

Sleep and relaxation supplements



If you feel like the change in daylight has you tossing and turning at night, you’re not alone. Spring’s later sunsets and springing forward an hour can upset the brain’s internal clock, impacting the circadian rhythm (which regulates your sleep/wake patterns), Dr. Smith explained. Here are two supplements to help you relax and sleep better during the spring transition.

9. Glycine

You won't want to sleep on the amino acid glycine if you're seeking restful slumber. According to Dr. Smith, clinical studies suggest the amino acid has been shown to have a calming effect on the brain. The sleep-supporting supplement is often used to promote relaxation and better rest. Some research suggests that taking a glycine supplement before bed may promote quality sleep without causing daytime drowsiness. It may also have positive impacts on mood and mental health.

10. Ashwagandha

Also known as Indian ginseng, ashwagandha (Withania somnifera) is an herb that has built a centuries-long reputation for helping relieve the effects of everyday stress, according to Dr. Smith. First used in Indian Ayurvedic traditions to promote healthy energy, emotional balance, and memory health, ashwagandha supplements are now a go-to for stress management.

Skin and hair supplements



Seasonal changes can impact how your skin and hair look and feel, Dr. Smith said. It’s not surprising, really. Humidity, higher pollen count, hotter temperatures and more sunlight is a recipe for a bad hair (and skin!) day. Don’t despair, there’s a supplement (or two) for that!

11. Collagen

Collagen is the most abundant protein in your body, and it's the primary building block for hair, skin, nails, bones, and connective tissue, but its production declines as you age.

Whether you prefer it as a drink, powder or even a soft chew, getting your daily dose of collagen is easy. With a collagen supplement in your corner, it's easier to maintain a radiant complexion and shiny hair even when it's hot and humid outside.

12. Ceramides

Ceramides are another champion for skin. These well-known lipids actually help preserve your body's own collagen integrity. If you're upgrading your beauty routine for spring, don't forget that beauty begins from within. That's why we recommend adding a ceramide supplement to your lineup to nourish you from the inside out.

How do I choose the right spring supplements for my health goal?

It's easy to fall for a new vitamin or supplement trend you may see on social media platforms. But remember that there's no one-size-fits-all approach to your nutrition, and any decisions you make should be based on your unique needs—and, of course, your doctor's blessing.

Here's a quick chart showing how to match your supplements with your individual health goals:

Foundational supplements for every season

Regardless of which spring supplements you (and your doctor) decide are best for you, some nutrients are non-negotiable. Consider these your baseline nutrients for year-round wellness.

• Vitamin D3:

  Keep your bones strong and your immune system healthy. A vitamin D supplement can help ensure you maintain healthy levels.

• Magnesium:

  The mighty mineral is essential for more than 600 biochemical reactions in your body, including memory and cognitive health.

• Fish oil:

  Omega-3s are essential for cognitive performance, cardiovascular health and more. A fish oil supplement can help support heart, brain and whole-body health.

• B vitamins:

  There are eight B vitamins, all of them essential for energy production, cellular and organ health. Choosing a B-complex supplement that delivers the active forms of B vitamins is a smart way to get all the "Bs" your body needs.

Whether you want to support immune health to enjoy the fresh spring air, or healthy energy levels to make the most of sunny days, choosing the right supplement will help you enjoy your best spring yet!

References

• Joseph A, et al. "Enhanced Bioavailability and Pharmacokinetics of a Natural Self-Emulsifying Reversible Hybrid-Hydrogel System of Quercetin: A Randomized Double-Blinded Comparative Crossover Study." ACS Omega. December 2022. https://pubs.acs.org/doi/10.1021/acsomega.2c05929
• Lautrup S, et al. "Roles of NAD+ in Health and Aging." Cold Spring Harb Perspect Med. January 2024. https://pubmed.ncbi.nlm.nih.gov/37848251/
• Mizuno K, et al. "Ubiquinol-10 Intake Is Effective in Relieving Mild Fatigue in Healthy Individuals." Nutrients. June 2020. https://www.mdpi.com/2072-6643/12/6/1640
• Raghu G, et al. "The Multifaceted Therapeutic Role of N-Acetylcysteine (NAC) in Disorders Characterized by Oxidative Stress." Curr Neuropharmacol. 2021. https://pubmed.ncbi.nlm.nih.gov/33380301/