{"id":405251,"date":"2026-03-26T17:07:11","date_gmt":"2026-03-26T17:07:11","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/405251\/"},"modified":"2026-03-26T17:07:11","modified_gmt":"2026-03-26T17:07:11","slug":"12-spring-supplements-to-refresh-your-wellness-routine","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/405251\/","title":{"rendered":"12 spring supplements to refresh your wellness routine"},"content":{"rendered":"

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A woman holding multiple pills to drink with a glass of water. – Ostanina Anna \/\/ Shutterstock<\/p>\n

12 spring supplements to refresh your wellness routine<\/strong><\/p>\n

There\u2019s 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.<\/p>\n

This isn\u2019t just about stocking up on shiny new bottles: There\u2019s 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. \u201cWhile 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,\u201d he explained.<\/p>\n

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.<\/p>\n

So, which supplements are best to add in the spring? In this article, Life Extension<\/a> has the information you need. Let\u2019s get started.<\/p>\n

At a Glance<\/strong><\/p>\n

Spring is a great time to reboot your supplement routine.<\/p>\n

Many people have changes in their energy levels, sleep and skin during the spring.<\/p>\n

Pollen and other environmental factors can be challenging to deal with during springtime.<\/p>\n

Adjusting your supplement routine for spring with support for nasal comfort, immune health, bone and joint formulas, and skin care supplements can make the season more enjoyable.<\/p>\n

Immune health and nasal supplements<\/p>\n

As nature comes back to life\u2014ah, birds singing and flowers blooming\u2014so, 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:<\/p>\n

1. Probiotics<\/strong><\/p>\n

You may see probiotics and think gut health, and you wouldn\u2019t 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\u2019s 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\u2019s milk, which has clinical support for its positive impact on immune health.<\/p>\n

2. N-Acetyl-L-Cysteine (NAC)<\/strong><\/p>\n

Taking advantage of daylight savings time has multiple mental and physical health benefits, but it also means more exposure to environmental challenges. Here\u2019s where N-acetyl-L-cysteine (NAC) supplements <\/a>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\u2019s more, researchers have studied NAC for its immune health benefits<\/a>, and have found that it supports bronchial and respiratory health.<\/p>\n

3. Quercetin<\/strong><\/p>\n

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<\/a> 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\u2019t easy for the body to use\u2014formulas with fenugreek fibers help enhance bioavailability, so the body can better use all of that good stuff.<\/p>\n

4. Bee propolis<\/strong><\/p>\n

Ready to \u201cbee\u201d your healthiest self? Bee propolis<\/a> is a good option year-round, but it\u2019s definitely a great way to take the sting out of spring inconveniences. Honeybees make propolis, or \u201cbee glue.\u201d It\u2019s 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, clinical studies have shown it helps with the frequency and duration of respiratory immune challenges.<\/p>\n

Energy supplements<\/p>\n

Spring\u2019s 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.<\/p>\n

5. CoQ10<\/strong><\/p>\n

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<\/a> regularly helps people combat general fatigue and has benefits for your heart and other high-energy organs. That\u2019s 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.<\/p>\n

6. NAD+<\/strong><\/p>\n

In the body, nicotinamide adenine dinucleotide (NAD+) acts like a spark plug for cellular energy production<\/a>. It\u2019s 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\u2014which contain precursors that the body can use to support NAD+ pathways. These precursors include nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN).<\/p>\n

Pro tip: While this supplement is a great way to spring into spring, you might want to take it all year round.<\/p>\n

Active lifestyle and joint health supplements<\/p>\n

You\u2019re 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:<\/p>\n

7. Glucosamine and chondroitin<\/strong><\/p>\n

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\u2019s because glucosamine and chondroitin are building blocks for healthy, comfortable cartilage.<\/p>\n

8. Creatine<\/strong><\/p>\n

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\u2019s important for both professional and amateur athletes, and for anyone who follows a regular exercise routine. What\u2019s more, as Dr. Smith explained, creatine supplements<\/a> are also recommended frequently for women who naturally produce less creatine as they age. Choosing a high-quality creatine supplement\u2014you can find them in powder or capsule form\u2014is a proactive way to support strength and stamina inside and outside the gym.<\/p>\n

Sleep and relaxation supplements<\/p>\n

If you feel like the change in daylight has you tossing and turning at night, you\u2019re not alone. Spring\u2019s later sunsets and springing forward an hour can upset the brain\u2019s 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.<\/p>\n

9.Glycine<\/strong><\/p>\n

You won\u2019t want to sleep on the amino acid glycine<\/a> if you\u2019re 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.<\/p>\n

10. Ashwagandha<\/strong><\/p>\n

Also known as Indian ginseng, ashwagandha<\/a> (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.<\/p>\n

Skin and hair supplements<\/p>\n

Seasonal changes can impact how your skin and hair look and feel, Dr. Smith said. It\u2019s not surprising, really. Humidity, higher pollen count, hotter temperatures and more sunlight is a recipe for a bad hair (and skin) day. Don\u2019t despair, there\u2019s a supplement (or two) for that.<\/p>\n

11. Collagen<\/strong><\/p>\n

Collagen<\/a> is the most abundant protein in your body, and it\u2019s 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\u2019s easier to maintain a radiant complexion and shiny hair even when it\u2019s hot and humid outside.<\/p>\n

12. Ceramides<\/strong><\/p>\n

Ceramides<\/a> are another champion for skin. These well-known lipids actually help preserve your body\u2019s own collagen integrity. If you\u2019re upgrading your beauty routine for spring, don\u2019t forget that beauty begins from within. That\u2019s why we recommend adding a ceramide supplement to your lineup to nourish you from the inside out.<\/p>\n

How do I choose the right spring supplements for my health goal?<\/p>\n

It\u2019s easy to fall for a new vitamin or supplement trend you may see on social media platforms. But remember that there\u2019s no one-size-fits-all approach to your nutrition, and any decisions you make should be based on your unique needs\u2014and, of course, your doctor\u2019s blessing.<\/p>\n

Here\u2019s a quick chart showing how to match your supplements with your individual health goals:<\/p>\n

\"Table<\/p>\n

Table listing the supplements that match springtime goals and changes. – Life Extension<\/p>\n

Foundational supplements for every season<\/p>\n

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.<\/p>\n