Today, health and wellness doesn’t just mean going for a run then chugging a glass of orange juice. While parts of the world like Asia have long-embraced natural ingredients such as herbs and mushrooms to combat various ailments, it’s only now that the U.S. is starting to catch up. Perhaps in response to America’s ongoing prescription pill abuse epidemic, denizens from New York to Los Angeles are––now more than ever––open to alternative medical treatments, and a generally more holistic approach to preventative medicine.

To get started on a path toward improving one’s wellbeing, I’ve created a guide for anyone curious to build his or her own entry-level medicinal pantry. Note, the ingredients and products mentioned below are not miracle cures. The idea is to take specific ingredients, like adaptogenic mushrooms reishi and chaga, regularly, in small doses, and overtime you’ll feel their magic.

Algaes

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Perhaps you’ve noticed green and turquoise-hued drinks and smoothie bowls popping up on Instagram lately. Though it may come as a surprise, those colors are totally natural, and they come from algae. Dark green spirulina powder has been floating around wellness circles since at least the 1960s, but thanks to this algae’s mild-oceanic flavor and rich protein content––in addition to abundance of vitamins, minerals, and acids––it has become a popular wellness-boosting ingredient in foods today. On the other hand, Blue Majik, which is an extract of spirulina, is responsible for imparting a swimming pool blue-hue to foods and drinks. It’s both an anti-inflammatory and a powerful antioxidant, and helps the body fight free radicals.

Try: Health Force Super Foods’ Spirulina, $37 for 16 ounces; E3Live’s Blue Majik, $44 for 50 grams

Alt-Sweeteners

What is the difference between regular honey, raw honey, and Manuka honey?

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The bad news is, sugar is sugar is sugar. Meaning, regardless the source of sweetness, cane sugar or raw honey, sugar remains sugar. And ongoing science continues to point out how addictive and unhealthy sugar is for us. However, our bodies process different types of sugar differently, and some natural sweeteners also contain a slew of vitamins and nutrients. You may have heard of the glycemic index. It’s a scale which measures how much a carbohydrate, like sugar or even pancakes, raises your blood sugar. When blood sugar rises, our bodies produce insulin (which signals cells to store the sugar), and when we eat too much sugar that our bodies can’t produce enough insulin, type 2 diabetes happens. With the additional risk of other maladies, like heart disease and certain types of cancer. Point is, we want to avoid these blood sugar spikes by eating foods that fall lower on the glycemic index. For example, raw cane sugar has an approximate GI tax of 65, while honey is around 55, maple syrup is roughly 54, and yacon syrup (which I absolutely love and is made from a South American plant) is less than 5.

Try: Dark Horse Organic’s Rose Gold Wildflower Honey, $20 for 12 ounces; Activist Manuka Honey, starts at $32 for 12 ounces; BLiS’ Grade B Maple Syrup, $13 for 13 ounces; Alovitox’s Yacon Syrup, $19 for 8 ounces

Collagen

Collagen is the most ubiquitous protein found throughout our bodies, and it’s what gives our skin elasticity. As we age, our body’s collagen production slows down, which results in wrinkles and joint pain. Environmental factors like sun can affect collagen, too. As a collagen boost, I’ve turned to adding a collagen supplement to my morning coffee. Collagen itself doesn’t have much of a flavor, and when added to a warm beverage the powder disappears.

Try: Vital Proteins’ Collagen Peptides, $43 for 20 ounces; Moon Juice’s Beauty Shroom, $58 for 280 grams

Maca

The Incas have embraced this malty-flavored Peruvian root, typically sold as a powder, for centuries. In addition to containing amino acids, vitamins, minerals, and fatty acids, maca is touted for its ability to increase energy and sexual function. Think of it as a natural form of Viagra.

Try: Moon Juice’s Maca, $34 for 200 grams

Matcha

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Super buzzy matcha is a fine powder made from milled green tea leaves. Matcha is high in antioxidants, helps detox the body, and packs ample caffeine. It’s important to note that not all matcha powders are the same, and the price is often an indication of quality. Don’t skimp when buying matcha powder. Expect to spend around $20 for 20 ounces, and look for powers with a neon green hue.

Try: Ippodo’s Matcha, $18 for 20 grams

Medicinal Mushrooms

Medicinal mushrooms, not to be confused with magical mushrooms, fall within the genre of adaptogens, ingredients which help our bodies adapt to, and cope with, outside stress without compromising our immune system. Mushrooms have been consumed medicinally for centuries in parts of the world like China, but they’re just catching on here in the States. In addition to helping the body handle outside stress, mushrooms are considered a general longevity food, and the idea is to take small doses over the course of your life. The beginner mushrooms to know are reishi and chaga (which both promotes general wellness), but I also love lion’s mane (brain tonic), and cordyceps (improves stamina).  

Try: Sun Potion’s Reishi, $53 for 100 grams; Sun Potion’s Chaga $43 for 70 grams

Pro and Prebiotics

Another hot topic right now is pro and prebiotics. Probiotics are the gut-friendly bacteria in foods like yogurt and kimchi, while prebiotics are the fiber that feeds the bacteria that’s already there. Ongoing scientific research is uncovering how vital a healthy gut (good bacteria help us absorb certain nutrients in food, while also fighting infection) is, and new studies have even linked gut health to mood and depression.

Try: Innate Response Formulas’ Flora 50-14 Clinical Strength, $39 for 30 capsules

Tocos

Tocotrienols, or tocos for short, is a nutrient-packed flaky cream-colored dust that’s made from the bran of brown rice. It’s high in fat-soluable vitamin E, making it a great for the skin and connective tissue. It also tastes like a vanilla milkshake!

Try: Sun Potion’s Tocos, $35 for 400 grams

Turmeric

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Mustard yellow-stained turmeric––ubiquitous in Indian Ayurvedic cookery and known for its earth flavor––is another ingredient that scientist have been closely studying for the root’s ability to bust inflammation, combat cholesterol, and more thanks to its active compound, curcumin.

Try: Golde Turmeric Tonic Blend, $26 for 135 grams; Lucid Tea’s Organic Turmeric Herbal Blend, $18 for 50 grams

Related Video: How to Cook with Turmeric

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