How to Supplement: 4 Smart Approaches

As much as it may be marketed this way, supplementing isn’t a one-size-fits-all process. Natural products, first and foremost, don't act like pharmaceuticals - they work gradually, in harmony with your body, and require consistent lifestyle support to be effective. (Nothing can override a shitty lifestyle, oop).

Here’s how to think about supplementation strategically and four smart approaches to utilising natural supplements and medicine.

1. Substitute ✨

These supplements replace nutrients that are hard to get from modern diets due to depleted soils and food systems. Think of them as long-term “insurance” for your nutrient status.

Examples:

• Shilajit or oysters for trace minerals
• Whole food supplements like desiccated liver or cod liver oil (rich in fat-soluble vitamins A, D, and K which are hard to get from food alone, unless you're eating nose to tail).
  
  

Use: Long-term, foundational support.

 

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2. Support ✨

These help optimise how your body functions. Often temporary, but depending on your health and healing goals, they may require longer use. This might be adding in a stress support in times of big transitions or periods of big stress, some sleep support during times of anxiety, or extra herbal energy to support your ADHD in your luteal phase and bleed.

Examples:

• Herbal products targeting organ or system support
• Probiotics to restore gut microbiome balance
• Supplements that strengthen the mucosal barrier (the barrier between toxins and our internal organs)
• Use: Temporary or medium-term, personalised based on body needs.

At Wake Up to Wellness, the supplements we offer fall under the support category, designed to help your body function at its best. We’re here to help with any guidance you need - join our Wellness Lounge FB group for personalised Q&A with Amy, one of our founders and a trained herbalist.

 

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3. Stimulate ✨

These supplements “encourage” certain systems to perform better. They are generally used temporarily and work alongside your body’s natural processes. Think of your Vitamin C or immune support when you begin feeling ill.

Examples:

• Elderberry to boost immune function
• Herbs that stimulate detox organs like liver or kidneys
  
  

Use: Short-term, goal-specific stimulation.

 

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4. Self-Treat ✨

Used to manage symptoms naturally or avoid pharmaceuticals, often called “intelligent allopathy.” Think of when you use a menthol rub for blocked sinuses, or have a lemon honey tea when you're unwell.

Examples:

• Turmeric or Californian Poppy extract for pain
• Herbal antimicrobials for acute or chronic infections
  
  

Use: Symptom management or targeted pathogen support.

 

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Key Tips for Effective Supplementation

• Natural products need time to work: Unlike pharmaceuticals, they accumulate gradually in your system. Patience is key.
• Supplements work with your lifestyle, not instead of it: If your diet, sleep, or stress management isn’t supportive, no supplement can override it.
• Cycle your supplements: It’s healthy to take breaks (for example, a week off) to prevent dependency and reset your body.

 

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Supplementing is about working with your body - not forcing it. By understanding whether you’re substituting, supporting, stimulating, or self-treating, you can make smarter choices that build long-term resilience and wellness.

The supplements we have at Wake Up