Supplements & Foods

Ever find yourself rummaging through the fridge an hour after a full meal? You’re not alone. The issue isn’t necessarily how much you eat, but it’s what you eat. Some foods and supplements can keep you full for hours. Others spike your blood sugar, give you a momentary energy rush, and then crash, leaving you hungrier than you were before. If you’re looking to reduce snacking or manage your weight without feeling hungry, the key is eating naturally delicious whole foods that make you feel fuller, longer.

Here’s a list of such foods and why they work.

1. Eggs

Eggs are basic, cheap, and full of protein and fat, the kind that stays with you. At lunch, a couple more eggs will sustain you. They’re among the most filling breakfast foods around. And no, you do not have to forgo the yolk. That’s where the healthy fats and goodness reside.

2. Oats

Oats are one of the top plant-based sources of soluble fiber. One particularly kind called beta-glucan slows digestion and can help us feel full. Plain rolled or steel-cut oats are the way to go. Add cinnamon, nuts, or fruit. Ditch those sugary instant packets. Those can actually have the reverse effect, making you hungrier, not fuller.

3. Avocados

Yes, avocados are packed with calories. No, they’re also packed with monounsaturated fats and fiber, and they end up being super filling. Even a few slivers on toast or a spoonful in your salad can count. They also assist your body in absorbing fat-soluble vitamins (such as A, D, E, and K).

4. Greek Yogurt

Greek yogurt has almost double the protein of regular yogurt, with much lower sugar, particularly if you purchase it plain. Top with chia seeds, berries, or honey. It makes a great snack or breakfast recipe you can enjoy without reaching for the pantry a few hours later.

5. Legumes (Beans, Lentils, Chickpeas)

Beans are among the most underappreciated hunger-busting foods. They are high in protein and fiber, and they digest slowly. Throw them into soups, salads, or grain bowls. Even half a cup of black beans or lentils will fill you up for hours.

6. Chia Seeds

These seeds will soak up water and then expand in your stomach, which just so happens to slow down digestion. A small amount of around a tablespoon or two added to a smoothie, yogurt, or overnight oats goes a long way in making a meal more satiating. Bonus: they’re high in omega-3s and fiber, too.

7. Nuts and Nut Butters

Almonds, walnuts, pistachios and peanut butter can all satisfy. They’re calorie-dense, so serving size counts. But a small handful (or a tablespoon of nut butter) offers protein, fat and fiber all in one shot.

8. Quinoa

Quinoa is frequently referred to as a “complete protein”, meaning it contains all nine essential amino acids. It’s also high in fiber and minerals, such as magnesium and iron. Sub it into your rice or pasta routine for a heartier meal.

9. High-Fiber Vegetables

Think broccoli, cauliflower, Brussels sprouts, carrots, spinach, kale, and zucchini. These veggies are low in calories with a high amount of water and fiber content. Both of these things physically occupy your stomach and send “I’m full” signals to your brain. More volume on your plate means you feel more satisfied.

10. Apples

Whole apples (not apple juice or applesauce) are a triple threat against hunger. When you eat an apple before a meal or as a snack, it helps lower the total calorie intake but makes you feel less deprived.

Why These Foods Work

Why these foods help make you feel full isn’t some kind of magic. It comes down to:

• Protein – it slows down digestion and gives you a feeling of fullness and suppresses hunger hormones, including ghrelin
• Fiber – Bulks up your meal, steadies blood sugar, and keeps the stomach from emptying as quickly.
• Good Fats – Stimulate your brain’s fullness signals
• Water – This helps bulk up the meal without adding extra calories

Put them together in the appropriate ratios, and your meals will naturally be more satisfying, and you’ll stop needing to seek out empty-calorie snacks.

Final Thoughts

No need to slavishly count every calorie or to follow a one-size-fits-all diet plan. You simply need the right foods. Ones that break down slowly can moderate your blood sugar and actually fill you up.

Start simple. Add an egg to your breakfast. Swap white rice for quinoa. Store apples and nuts for on-the-go snacks.

Over time, those little changes will add up to eating less, feeling better, and staying full longer before you even realize it.

Heading into 2025, the wellness industry is experiencing a wave of popularity in myriad supplements that claim to boost overall health. Collagen Supplements: One of the biggest hype supplements of 2025, collagen supplements are widely considered to be a miracle worker when it comes to your skin health, joint health, and, if some people are to be believed, hair growth. But with so much buzz about these products, you might be wondering if collagen supplements are as fantastic as they seem. Do they work, or are they just the latest marketing fad? In this piece, we’ll break down the facts on collagen supplements and help you determine if they’re a worthy addition to your routine.

What Is Collagen?

Collagen is a type of protein found in large amounts in our skin, bones, tendons, and ligaments. It is frequently referred to as the “glue” that binds the body together. As we get older, our body’s collagen production slows down, which can lead to these common signs of aging. Here’s where your collagen supplements or powders come in. They’re advertised as a means of replacing lost collagen, rejuvenating the skin, and promoting joint health in general.

The Advantages of Using Collagen Supplements

Collagen supplements are usually derived from animal sources, such as bovine (cow) or marine (fish) collagen. They’re commonly sold as powders, capsules, or liquids, making them convenient to easily integrate into your daily schedule. But do they really offer any detectable benefits?

Improved Skin Health

3. Enhanced Skin Elasticity and Hydration: Looking in the mirror and seeing your skin become increasingly smoother and plumper is just one of the benefits you can expect from taking your daily dose of collagen supplement. Studies have shown that collagen peptides may help reduce wrinkles, increase skin hydration, and improve skin’s elasticity. The notion is that our bodies uptake the collagen peptides, which in turn encourages our skin to generate new collagen and elastin fibers. It is for this reason that the use of collagen supplements could potentially fight the effects of aging.

But it’s important to note that the results can be very subtle, and the impact is not as dramatic as some commercials would have you think. But many do say that the skin on their face feels softer; others report better skin texture and hydration after taking collagen supplements regularly.

Joint Health and Mobility

Collagen is also an important component in preserving the integrity of cartilage, the tissue that protects your joints. When the body has less collagen, joint pain and stiffness can become more apparent as we age. Certain research suggests that collagen supplements might benefit people with osteoarthritis or the symptoms of general joint pain, decreasing pain and improving mobility.

There is promising research about the positive effects of collagen on joint health, but not everything is so clear. In the vast majority of studies, individuals who have joint issues experience benefits, while those without joint pain report mixed results, as they don’t have any initial problems.

Hair and Nail Growth

Collagen is also believed to have a hair and nail strengthening effect. Collagen is rich in amino acids such as proline that enable keratin, the protein that makes up your hair and nails. There are also those who say taking collagen supplements has helped stimulate those changes in hair and nails, making them healthier and grow faster. There’s less scientific consensus on this, relative to skin and joint health, but again, the evidence is promising.

Although research is scarce, collagen could be aiding in the general health of hair and nails by acting as the precursor building blocks of keratin. If your hair and nails are already healthy, the effect could be low.

Gut Health

One of the other benefits of collagen supplements is gut health. Collagen gets the amino acid glycine, which is thought to have a role in healing and protecting the lining of the gut. There is some evidence to suggest that collagen supplements can help with some medical conditions due to their ability to heal the intestinal lining, such as leaky gut syndrome.

Still, further study is needed to establish a clear link between collagen supplements and gut health. Collagen does contain protein-rich amino acids, but don’t make it your only line of defense when it comes to digestion.

Muscle Mass and Bone Health

Collagen is fundamental for the muscle tissue and bone structure. Some research has suggested that collagen supplements help to promote muscle mass and even bone density in certain individuals, such as the elderly or those with osteoporosis or sarcopenia (age-related muscle loss). Collagen supplements can also help with the production of creatine, which helps to replenish the body’s muscles and can reverse muscle breakdown caused by exercise.

But these are still under investigation, and while there is some evidence showing promise, collagen should certainly not be seen as a substitute for a healthy diet and regular exercise when it comes to muscle and bone health.

Are Collagen Supplements Worth It?

So, are collagen supplements a good investment? The response ultimately comes down to what you want and expect for your health. Though some research indicates collagen can benefit the skin, joints, and hair, the results will vary from person to person. The key to remember is that collagen supplements probably won’t miraculously transform your skin overnight and that, instead, you need to think of them as another tool in your healthy lifestyle arsenal.

If you’re seeking a little extra assistance in the “supple skin department,” or hoping to keep your joints in tip-top shape, or on a mission to improve the health of your hair, collagen can be a welcome addition to your daily regimen. This is particularly true if you’re not consuming many collagen-rich foods (such as bone broth) or foods (like animal products) that contain collagen. But the point is, if you’re considering taking a supplement, it’s important to have realistic expectations and be patient. Results don’t appear overnight.

Final Thoughts

Hot new health trend of 2025: consuming beauty-in-a-bottle collagen supplements that appear to offer a fix to aging skin (as well as creaky knees, leaky guts, and more). Caveat: Not to be a Debbie Downer, but remember that all of these results come from a package of three supplements, none of which are a magic weight-loss solution. Just like any supplement, especially one without a cup of coffee’s worth of caffeine, users should take it with a grain of salt. If you’re interested in incorporating collagen into your daily regimen, make sure you select a high-quality supplement and allow it time to work. The reality is that collagen supplements might actually do some good, just not when used on their own, independent of other healthy habits.

With the busy lives we lead in today’s fast-paced world, stress and anxiety are everywhere. Natural foods such as leafy greens, berries, and nuts can aid in controlling stress, improving mental clarity, but many people also take supplements to cover gaps in what they’re getting from their diet and promote their general well-being. More people are looking to natural, science-supported supplements to help them achieve more energy, better focus, and stronger immune systems in 2025. These can be taken in addition to a healthy diet to promote a sound body and mind. If you’re seeking straightforward ways to bolster your health this year, we’ve picked out the five best supplements that everyone should try in 2025 – and why they’re worth taking a closer look at.

1. Ashwagandha

Ashwagandha – An age old herb widely used in Ayurveda resides in the limelight as a stress-busting agent. An adaptogen is something that helps the body manage stress and may enhance the body’s response to stress as well. Schmidt has gone on record to say, “The research suggests that ashwagandha can help lower cortisol levels (the stress hormone), regulate sleep and assist in maintaining a calm mind. If you’re struggling with chronic stress, have no fear — ashwagandha might be just the natural remedy you’ve been looking for. That means you can easily add it to your daily routine in powder or capsule form.

2. Fish Oil Omega-3 Fatty Acids

Omega-3 fatty acids are fats that are important for brain function and mental health. A lot of people don’t eat enough omega-3s and this can have an impact on mood, focus and even sleep. Fish oil, which is packed with EPA and DHA omega-3s, is also among the best sources. Research has found that omega-3s are able to help lower the levels of anxiety, depression and inflammation in mice. When it comes to maintaining brain health or mood, or treating stress, omega-3 supplements can be extremely beneficial. And omega-3s are also good for you! Which is why they should probably be in everyone’s supplement stack.

3. Magnesium

Magnesium is a mineral that plays at least 300 biochemical roles in the body, but its uses go beyond just strong muscle and bones. It is also essential for stress reduction and relaxation. Magnesium has been found to help decrease symptoms of anxiety, sleep better and improve mood. Not everyone eats enough and when they do below you will find a product that works perfectly to support both mental and physical health. Magnesium supplements may also help you relax by soothing muscle tension brought on by stress. It also helps you maintain energy levels and muscle function — something that can be especially useful if you’re experiencing fatigue due to high stress.

4. Probiotics

Our gut health is directly connected to our mental health, and many studies report that a healthy gut microbiome can reduce anxiety and elevate mood. Probiotics are good bacteria that aid in gut health and digestion. They function by encouraging the growth of good bacteria in the gut which may be beneficial for the brain-gut axis, by reducing stress and improving mental clarity. Ratings Key Probiotics also keep an immune system in balance and enhance digestion. Probiotics, mixed in with all other blah blah blah can be great for both your body and your mind. Chronic use may aid in reducing inflammation and enhancing skin health, giving you an all-around health boost.

5. Vitamin D

Vitamin D, commonly known as the “sunshine vitamin,” is necessary for a healthy immune system, strong bones and mood regulation. There is evidence that vitamin D deficiency is widespread, especially in parts of the world with little exposure to sunlight. Low vitamin D can play a role in anxiety and depression. Taking a supplement of vitamin D can help enhance a person’s mood, provide aid in bone health and even improve immune function. Vitamin D supplements can be useful if you’re not getting enough sunlight or if you live in a cloudy area so that you can maintain healthy levels and boost wellness all around. It’s also important for brain health, at a time when we need cognitive function and a stable mood more than ever.

Conclusion

In 2025, a new way to support your health can be using supplements. “Leafy greens, nuts and fruits are essential in managing stress and anxiety, but supplements can help with any dietary deficiencies and promoting an overall healthy and balanced lifestyle.” Ashwagandha, omega-3 fatty acids, magnesium, probiotics and vitamin D are some of the best supplements to add to your routine. They work together to benefit your body, mind, and emotions. As with any new supplement, be sure to check with a healthcare professional first, but these five selections offer a great opportunity to boost your overall health heading into the new year. There’s no magic bullet when it comes to your health, but small habits repeated consistently make a difference, and perhaps the right health supplements could be a key part of your health journey.