Natural Grocers® Supplement Guide

Learn the real A, B, Cs of vitamins and supplements and how they can assist in promoting health through the everyday challenges we all encounter. Whether you’re a supplement novice or a pro, you’re sure to discover something new! YOUR TRUSTED SUPPLEMENT GUIDE

You’d have to drink about 7.5 cups of orange juice to get 500 mg of Vitamin C.

RECIPES INSIDE

At Natural Grocers ® , we have over 5,000 SKUs of the highest quality vitamins and supplements— the largest selection in a brick-and-mortar location! But…that’s a lot to sort through when trying to match your everyday needs with so many options. Enjoy your food; supplement the rest is our motto! Make it your own with this handy guide designed to help you cut through the overwhelm of where to begin. Learn the real A, B, Cs of vitamins and supplements and how You’d have to drink about 7.5 cups of orange juice to get 500 mg of Vitamin C.

they can assist in promoting health through the everyday challenges we all encounter. Whether you’re a supplement novice or a pro, you’re sure to discover something new!

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TABLE OF CONTENTS

PEELING BACK THE LAYERS: THE UN-JUICY TRUTH ABOUT FRUITS & VEGGIES ................................................................ 4 UNVEILING A CONCERNING LANDSCAPE: THE RISK OF COUNTERFEIT SUPPLEMENTS ONLINE.............................. 6 DIETARY SUPPLEMENT STANDARDS............................................................................................................................................................. 8 DIETARY SUPPLEMENTS....................................................................................................................................................................................... 9 FOUNDATIONAL FIVE........................................................................................................................................................................................... 10 WEIGHT MAINTENANCE...................................................................................................................................................................................... 12 ORGANIC SHRIMP SALAD STUFFED AVOCADO..................................................................................................................................... 13 IMMUNITY................................................................................................................................................................................................................... 14 IMMUNE KICKIN’ CHICKEN SOUP.................................................................................................................................................................. 15 DIGESTION.................................................................................................................................................................................................................. 16 NON-ALCOHOLIC KOMBUCHA GINGER MULE...................................................................................................................................... 17 ENERGY......................................................................................................................................................................................................................... 18 CHORIZO AND BLACK BEAN BOWL............................................................................................................................................................. 19 SLEEP.............................................................................................................................................................................................................................. 20 KETO ENERGY BOMBS......................................................................................................................................................................................... 21 MOOD............................................................................................................................................................................................................................ 22 ROASTED VEGGIE DETOX BOWL................................................................................................................................................................... 23 HAIR, SKIN & NAILS................................................................................................................................................................................................ 24 GOOD4U SM PUMPKIN SPICE LATTE................................................................................................................................................................ 25 MEN’S HEALTH.......................................................................................................................................................................................................... 26 WEST AFRICAN CHICKEN, SWEET POTATO & PEANUT STEW........................................................................................................ 27 WOMEN’S HEALTH................................................................................................................................................................................................. 28 SUPERFOOD BERRY SALAD WITH TURMERIC GINGER DRESSING.............................................................................................. 29 PRENATAL & POSTNATAL.................................................................................................................................................................................... 30 EASY STOVETOP SALMON WITH CARROT SPIRALS............................................................................................................................ 31 KIDS’ HEALTH............................................................................................................................................................................................................ 32 HEART-SHAPED PANCAKES WITH ORGANIC STRAWBERRY PURÉE........................................................................................... 33 INFANT HEALTH....................................................................................................................................................................................................... 34 NUTRITIONAL HEALTH COACHES.................................................................................................................................................................. 35

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The Un-Juicy Truth About Fruits & Veggies PEELING BACK THE LAYERS: Imagine the delight of biting into a perfectly ripe peach or the feel-good vibes that

radiate from a brightly colored salad bowl. These foods that Mother Nature provides not only tantalize our senses but are our go-to sources for the essential nutrients we need to feel vibrantly healthy. But let’s sprinkle a pinch of modern reality onto that salad bowl and dig into the roots of a growing concern. A mounting body of scientific research reveals a bitter truth: Our beloved fruits and veggies have been losing their nutritional prowess over the last 70 years. But why?

The Slow Decline The evidence points to a decline in a number of essential nutrients in fruits, veggies, and grains, compared to their counterparts a few decades ago. These include vitamin C, calcium, iron, riboflavin, and protein, and historical data suggests that median declines in minerals, vitamins, and protein range from five to 40 percent or more, especially in vegetables. The culprits? Intensive farming practices, soil depletion, and even the varieties we choose to cultivate, prioritizing yield, size, and sweetness over nutritional density. So, where does that leave our smoothie bowls and rainbow salads in the nutrient-density spectrum? A tad paler, it seems.

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The Supplement Sprinkle Incorporating quality supplements into our daily routine can help bridge this nutrient gap, supporting the many biological processes that promote health. Whether it's the “sunshine vitamin” D, that's scarce in winter, or the elusive B12 for our plant-based warriors, supplements help to ensure that your nutrient intake is not left up to chance. We will always advocate for eating more organic fruits and vegetables—the evidence strongly supports that consuming five or more servings per day promotes health, but supplements can fill nutritional gaps, ensuring that we’re getting optimal amounts of the nutrients we need to thrive. We consider supplements as companions, not replacements, to our leafy greens and fruity favorites.

So, strive for a balanced plate brimming with a colorful array of nature's best, and let supplements fortify and optimize your nutrient intake. As we like to say: Enjoy your food and supplement the rest!

Explore These Pages to Discover More In this booklet, you’ll learn about our “Foundational Five,” the supplements we recommend for everyone to thrive, and find pages of nutrient-dense recipes paired with supplement suggestions to support your health journey, through all the seasons of life.

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UNVEILING A CONCERNING LANDSCAPE:

THE RISK OF COUNTERFEIT SUPPLEMENTS ONLINE

Navigating through the ocean of dietary supplements online reveals a disconcerting undertow of counterfeit products, even amidst the seemingly safe harbors of widely trusted platforms like Amazon.com. Recently, for example, Fungi Perfecti, the entity behind the industry-leading brand Host Defense ® Mushrooms, unearthed multiple unauthorized sellers distributing counterfeit products under their name. These not only exhibited irregularities in packaging, but more alarmingly, tested positive for known allergens like soy and gluten, starkly deviating from the authentic gluten-free and soy-free formulations of genuine Host Defense products.

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This is just one example of the fraudulence in supplements being found in the online marketplace. Several reputable brands discovered counterfeit online sellers in 2023, and to make matters worse, these counterfeiters are making false claims that have risky repercussions for consumers. Incidents like these are the reason that it’s more important than ever to be vigilant stewards of our own supplement choices, and as a retailer, we also see it as our responsibility to continue to uphold standards of the highest integrity. Natural Grocers ® perpetually roots its values in unyielding quality and consumer safety, embodying a steadfast shield against the perplexities of online supplement shopping. Our shelves are, in fact, safe harbors of vitamins and supplements that are always third-party certified to guarantee Good Manufacturing Practice (GMP) and are verified for purity, identity, and potency. With us, you embrace not only the health-supporting benefits of quality supplements but also the mental ease conferred by transparency, trust, and an educated Crew passionately sharing their knowledge. In light of these disconcerting revelations about counterfeit supplements online, remember: When you choose Natural Grocers, you are not merely selecting a product. You’re opting for authentic value, a place where quality is never compromised, where your health is revered, and where the wellness journey is a shared venture between you and a team that prioritizes you, our valued customer. It’s All In The Details Our commitment to quality means that our quality assurance team holds a magnifying glass to each step of formulation for every supplement we sell, scrutinizing every detail, from raw materials to purity testing methods, to ensure it meets our unrivaled quality standards. We also periodically conduct independent lab testing to ensure that the quality and potencies stated on labels are accurate. Unsurpassed quality means that the latest supplement craze may not pop up in our stores as soon as you hear of it—the review process takes time—but the products you will find on our shelves are the absolute best you can buy. From essential vitamins and minerals to botanicals and herbs to homeopathic remedies, and everything in between, the keys to your health are lining our shelves. NATURAL GROCERS COMMITMENT TO YOU

We believe that supplements are one of the keys to good health, helping to unlock vitality and resilience. Because of this, we only stock products we know work, without questionable fillers, artificial colors, sweeteners, flavors, or other problematic ingredients. And with more than 5,000 unique products on our shelves, we have the largest selection of the highest quality vitamins and supplements in a brick-and-mortar location. Even better? In our stores, you will find support from our Nutritional Health Coaches*, extensive educational literature on a broad range of health related topics created by experts on our Nutrition Education Team, and help from our knowledgeable Crew members, who receive ongoing training and education from experts in the field. Your Health, and the Quality of the Supplements You Take, Are Our Priority

*Staffing and availability of Nutritional Health Coaches varies by location.

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DIETARY SUPPLEMENT STANDARDS

We’re passionate about your health, it’s our thing. Your health and the quality of the supplements you take are our top priorities. Our Crew is always in the know about nutrition and receives ongoing training from experts in the field. We only stock products we know to work—without questionable fillers, artificial colors, sweeteners and flavors, and other problematic ingredients. With over 5,000 SKUs, we have the largest selection of the highest quality vitamins and supplements in a real location. And, in our stores, you can actually find a real person in-the-know about all things health-related, right then and there, no weeding through the often questionable information found on the internet. We believe that health and supplements go together like a lock and key—unlocking your vitality.

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DIETARY SUPPLEMENTS

The keys to your health are literally lining our shelves, and are yours for the taking, well, buying. All our supplements are manufactured in a GMP-certified facility and certificates of analysis verified for authenticity of ingredients and to screen out heavy metals. So, the next time you’re looking to support your healthy weight maintenance goals, a positive mood, memory, or joint health, or simply looking to supply essential nutrients when eating right is nowhere in sight, discover our wide selection of essential vitamins and minerals, botanicals, herbs, Ayurvedic herbs, phytonutrients, amino acids, and homeopathic remedies.

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Foundational Five. Let us paint you a picture of health, where everything works harmoniously throughout the body. Energy levels are sustained and optimal, brain fog feels a million miles away, and stress is so, well, yesterday. The Foundational 5-to-Thrive Supplements may help you achieve this reality. These are nutrients that we believe everybody needs to thrive; they are foundational nutrients that play fundamental roles in the normal functioning of our bodies, and most of us simply don’t get optimal amounts of them from our diets. That’s where supplements come in— they help us shift from just surviving to thriving. Let’s meet the Foundational 5!

MIND YOUR NUTRITIONAL GAPS WITH A MULTIVITAMIN. *

Life’s challenges, from stress to dietary choices, can make it hard to get the nutrition you need to thrive. That’s where the multifaceted multivitamin comes in. Multivitamins help fill in the nutritional gaps for many of the key nutrients that are foundational to building health and wellbeing, including the B vitamins, vitamins A, C, D, and E, phytonutrients, and minerals like zinc, iodine, and selenium.

STRENGTHEN YOUR RESILIENCE AND FOUNDATIONAL HEALTH WITH MAGNESIUM. Magnesium is marvelous for maintaining a healthy mood, memory, and muscles. Playing a foundational role in more than 600 biochemical processes, it supports heart health, healthy blood pressure, bone health, respiratory function, healthy blood sugar and insulin levels, joint health, athletic performance, and energy production, just to name a few. *

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

BUILD A HEALTHY FOUNDATION FOR BRAIN AND CARDIOVASCULAR HEALTH WITH EPA AND DHA. A thinking brain needs the omega-3 fats EPA and DHA. In fact, your brain and eyes require them to function, making vision, learning, attention and focus, memory and concentration, and positive thoughts possible. They also keep your cardiovascular system in tip-top shape by supporting flexible arteries, healthy blood flow, healthy blood pressure, and healthy blood lipid levels. And they are absolutely necessary to support a healthy inflammatory response.

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DEPEND ON VITAMIN D TO SUPPORT IMMUNITY AND VITALITY. Vitamin D is necessary for “immune competence,” the body’s ability to support a balanced immune response, ensuring the immune system doesn’t over- or under-react. Vitamin D also champions whole-body health, playing a critical role in bone health and muscle maintenance, helping us stay agile as we age. Breast, colon, cardiovascular, and respiratory health are also dependent on vitamin D. Not to mention, optimal levels are key to supporting learning, mood, and memory. *

SUPER CHARGE YOUR HEALTH WITH SUPER NUTRIENTS.

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Take your health a step further and truly customize your goals with something we like to call Super Nutrients. Whatever your health quest, Super Nutrients will help you superpower it. They’re as diverse as your needs may be and include CoQ10, garlic, beets and greens, milk thistle, turmeric, and more. What they all have in common is that they hold the potential to help you achieve your unique health objectives. To learn more, explore our nutrient quiz on our website to tailor your Super Nutrient routine to your specific needs.

NaturalGrocers.com/ foundational-5

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Every body shouldn’t weigh the same! But maintaining the healthy weight that best suits your vibrant self is a strategy the right lineup of supplements can support. Whether you’re looking to maintain a healthy appetite or want to promote your body’s healthful use of fat for energy, here are some MVPs of the healthy weight maintenace game. WEIGHT MAINTENANCE

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MCT Powder. MCT is the MVP for supporting a healthy metabolism, blood sugar balance, and enhanced ketone production, which provides the body with an alternative energy source to glucose.

Natural Grocers Brand Berberine. This plant compound promotes healthy blood sugar balance, healthy insulin sensitivity, and weight management. It also supports already normal cholesterol levels. Natural Grocers Brand Alpha Lipoic Acid. You can call it ALA for short! It promotes normal energy production and proper glucose metabolism by supporting the health of our mitochondria, the energy-producing parts of the cell. Natural Grocers Brand L-Carnitine. This non-essential amino acid is essential for helping keep your healthy weight maintenance goals on track. It supports the body’s healthful use of fat for fuel, as well as exercise performance, recovery, and muscle tissue repair.

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Organic Shrimp Salad Stuffed Avocado This shrimp salad makes for a light and refreshing meal, but is also filling and satisfying. The flavors will leave your taste buds singing! Recommended to serve with a fresh vegetable plate for a complete meal that is also low carb/keto friendly supporting a healthy weight. SERVES: 4 TOTAL TIME: 30 MINUTES

INGREDIENTS 1 pound organic peeled and deveined shrimp, thawed 1 tablespoon Natural Grocers ® Brand Organic Extra Virgin Olive Oil Natural Grocers ® Brand Bulk Real Salt Natural Grocers Brand Bulk Organic Ground Black Pepper 1 organic lemon 3 large organic celery stalks, 1 diced, 2 cut into sticks 4 organic green onions, white and light green parts thinly sliced 1 small organic shallot, minced 2 tablespoons chopped fresh organic dill

2 tablespoons organic mayonnaise 1 teaspoon organic dijon mustard 1 teaspoon organic white wine vinegar ½ cup organic sour cream 3 teaspoons Simply Organic Creamy Dill Dip Mix 2 large organic carrots, cut into sticks 1 medium organic bell pepper, cut into strips 1 medium organic cucumber, cut into rounds 1 pint organic grape tomatoes 2 ripe organic avocados

INSTRUCTIONS 1. Preheat oven to 400°F.

2. Toss the shrimp with the olive oil and spread in a single layer on a rimmed baking sheet. Sprinkle with salt and pepper, squeeze lemon evenly over the shrimp, and bake until opaque, 5 to 7 minutes. Remove from the oven and set aside to cool. 3. While the shrimp are cooking, combine the diced celery with the green onions, shallot, dill, mayonnaise, mustard, and vinegar in a medium bowl and mix well. 4. Remove the tails from the cooked shrimp and add to the dill mixture. Gently fold together until evenly mixed. 5. Combine the sour cream and dip mix in a small bowl. Arrange the remaining celery sticks, carrot sticks, cucumbers, bell peppers, and grape tomatoes on a platter with the dip in the middle. 6. Cut each avocado in half, remove the pit, and lightly season with salt. Plate each avocado and fill with ¼ of the shrimp salad (about ½ cup). Serve with the vegetable and dip plate for a complete meal.

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IMMUNITY

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Seasonal change is a fact of life—from the carefree warmth of summer to the cozy chill of winter, from rosy baby cheeks to eyes wise with time. In life’s seasons, our stress levels ebb and flow, environmental toxins are ever-present, and time weakens our defenses, making supporting a healthy immune response throughout our lives critical. Consider these supplements for promoting immune system competence in every season.

Natural Grocers ® Brand N-Acetylcysteine. It’s known to its friends as NAC and supports healthy levels of glutathione, which is necessary for a balanced immune response. It also promotes healthy mucous membranes, helping to maintain respiratory and bronchial health. Natural Grocers Brand Vitamin C. It really needs no introduction, but remember, this vitamin is your immune system’s MVP and your best ally when pollen is in the air! It stimulates

rapid immune support and helps immune cells respond swiftly. Natural Grocers Brand Vitamin D. It’s the “sunshine vitamin,” meaning levels can be low in winter when skies are gray. Supplementing with it during this time is essential for supporting a healthy immune and inflammatory response, but it’s also vital year-round to promote a balanced immune response. Zinc Lozenges.

Zinc promotes the health of T cells, a type of immune cell that is a critical player in a strong, robust immune response. Deliciously flavored and made to dissolve under your tongue, lozenges aren’t a hard pill to swallow. Natural Grocers Brand Zinc & Quercetin. This dynamic duo is, to your immune system, like the friend who’s always there for you. Zinc is crucial for proper immune function, and quercetin supports zinc’s cellular uptake. It also supports immune system function in the respiratory tract and contains free radical scavenging phytonutrients that help maintain cellular integrity. Love learning about how to support immune competence? Here are five more supplements we recommend researching: Nature’s Way Umcka ® , Boiron ® Oscillococcinum ® , Oregano Oil, Echinacea, Goldenseal, and Mushrooms.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Immune Kickin’ Chicken Soup From the beta-glucan loaded shiitake mushrooms to the lauric acid-rich coconut milk and potent garlic, to the vitamin C-rich veggies and the probiotic-rich miso, this soup is the ultimate immune support food. And it comes together so quickly and easily that it may turn into your go-to soup. SERVES: 6-8 TOTAL TIME: 4 HOURS 40 MINUTES

INGREDIENTS 10 ounces organic shiitake mushrooms, sliced (fresh or frozen) 2 bunches organic green onions, thinly sliced and whites and greens separated 2 large organic red bell peppers, cut into ½-inch pieces 12 organic garlic cloves, minced 4-inch knob of organic ginger, grated ⅛ teaspoon Natural Grocers ® Brand Bulk Organic Chili Flakes, or up to ½ teaspoon sea salt and pepper, to taste 2 pounds organic boneless-skinless chicken breast or thighs, if using breasts cut each breast in half crosswise 8 cups organic chicken bone broth 1 (13.5-ounce) can Natural Grocers Brand Organic Original Coconut Milk 10 ounces Natural Grocers Brand Frozen Organic Spinach, (thawed and drained) 4 tablespoons organic sweet white miso, or up to 6 tablespoons INSTRUCTIONS 1. Place the mushrooms, whites of the green onions, red pepper, garlic, ginger, chili flakes, and salt and pepper in the bottom of a slow cooker. Stir to mix together. Place chicken pieces on top. Gently pour in the broth. If the broth level seems too low in your slow cooker, add one cup of water. 2. Cover and cook on high for 4 hours or on low for 6-8 hours. If using frozen spinach place it in the fridge now to thaw. 3. Remove chicken from the soup, add the coconut milk and spinach, cover and cook for another 15-30 minutes. Using two forks, shred the chicken and return to the soup. Turn off the slow cooker. Place miso in a small bowl and add about ½ cup of broth from the soup. Mix well until the miso forms a thin paste. Add to the soup and stir to combine. Alternately, you can add 1-1½ teaspoons to each serving bowl, add a small amount of the broth, and then mix well before filling the bowl with soup. Serve immediately garnished with remaining sliced green onions.

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DIGESTION

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Did you know there are 10 times more microbial cells in your gut than in your whole body? That’s right—the total number of gut microbes is estimated to be around 100 trillion! The digestive system is a complex place, filled with diverse organisms that affect other critical functions, including your immune system and brain, which means supporting a thriving ecosystem in your gut is a big deal. This section of supplements is the A-team for helping maintain normal, healthy digestive functions and the diversity the microbiome requires to thrive!

Prebiotics. The microflora in your gut are crucial for helping to maintain a healthy gut lining, helping to synthesize certain nutrients, promoting normal digestion, and as mentioned earlier, affect whole-body health, and these microbes need nourishment, which is what prebiotic fibers are all about. Prebiotics act as food for beneficial gut microbes, keeping them, and your gut, happy. Probiotics. You’re probably familiar with this group of gut-supporting supplements, but did you know what a range of support they can provide? Probiotics promote digestive balance and regularity and help to relieve occasional discomfort, but they also make vitamins, minerals, enzymes, and other molecules that support digestive health! Natural Grocers ® Brand Saccharomyces Boulardii . This probiotic yeast with the funny-sounding name is completely serious about promoting intestinal tract health! It possesses the superpower of surviving stomach acid to colonize the intestinal tract, supporting a healthy microbial balance in the gut, and helping stabilize the intestinal reaction to everyday stressors.

Natural Grocers Brand Super Enzymes. This comprehensive combination of digestive enzymes promotes the efficient breakdown of carbs, fats, and protein in the digestive tract. Natural Grocers Brand Bromelain. This enzyme comes from pineapple and helps to support healthy digestion— especially the breakdown of protein— when paired with your meal. Aloe Vera. This heat-loving succulent has been shown to support a healthy

digestive system, and recent research shows that one of the plant’s main components, polysaccharides, may promote the flourishing of beneficial gut bacteria, like Bifidobacterium and Lactobacillus .

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Non-Alcoholic Kombucha Ginger Mule

INGREDIENTS ½ fresh organic lime, juiced, plus lime wedge for garnish ⅛ teaspoon grated fresh organic ginger ice cubes 1 cup ginger kombucha ¼ cup ginger beer 1 cup sparkling water

INSTRUCTIONS 1. Squeeze lime juice into a glass, add grated ginger, and stir. Add three large ice cubes. Add kombucha, ginger beer, and sparkling water and stir. Garnish with lime wedge if desired. Tip: Because they have different concentrations of ginger, different brands of ginger beer have varying degrees of flavor. For the most ginger flavor, try Maine Root Spicy Ginger Brew. For a milder flavor try Reed’s Extra Ginger Brew. Ginger People’s Bottoms Up Ginger Beer falls in the middle. You can get about four drinks per bottle of ginger beer.

SERVES: 1 TOTAL TIME: 5 MINUTES

This alcohol-free riff on a classic Moscow Mule hits all the right notes with zingy ginger and fresh lime. Gingerol, a natural component of ginger supports healthy digestion.

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Want to dance your way through the twists and turns of daily life with optimal energy levels? We do, too! Because when we’re supporting our body’s normal energy production, it makes everything a little brighter, more beautiful, and easier to manage. Maintaining the body’s joyful equilibrium and promoting optimal energy levels throughout the day is best assisted by dietary and lifestyle habits, including this lineup of foundational supplements. ENERGY *

Natural Grocers ® Brand B-Complex. B vitamins work together to convert the food we eat into the energy we need to be alive and thrive. But being insufficient in any of them can reduce energy production and leave you feeling tapped out. Optimal intake of B vitamins supports bright, sustained energy levels, which makes us want to do the happy dance. Natural Grocers Brand Acetyl L-Carnitine. This highly bioavailable form of carnitine supports energy production at its core level–cellular! It helps transport fat into the cellular energy powerhouse, the mitochondria, where it’s transformed into cellular fuel called ATP. It can also cross the blood-brain barrier, helping sustain normal neurotransmitter activity and neutralizing free radicals, because this modified amino acid is a pro at supporting wellbeing.

Coenzyme Q10. When you’re in the know, you call this one CoQ10! It’s a compound our bodies make, but our ability to do so significantly decreases as we age, especially after 40. It plays a crucial role in the process through which around 95% of cellular energy is made, so when it comes to maintaining healthy energy levels, CoQ10 is an MVP. It also supports the health of our hearts, brains, metabolism, nerve cells, and a whole lot more!

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Chorizo and Black Bean Bowl SERVES: 4 TOTAL TIME: 45 MINUTES Start your day with a hearty energy-packed breakfast to keep going all day. With chorizo, black beans, eggs, cheese, and veggies. This meal is delicious any time of day.

INGREDIENTS 1 (15 to 16-ounce) package ground chorizo sausage, thawed 1 medium organic onion, diced 1 (15.5-ounce) can Natural Grocers ® Brand Organic Black Beans, drained and rinsed 1 medium organic zucchini, ½-inch dice 1 large organic green bell pepper, ½-inch dice 1 pint organic grape tomatoes, halved 1 (8-ounce) package organic button mushrooms, cleaned and sliced ¼ teaspoon salt 4 Natural Grocers Brand Organic Pasture-Raised Eggs ½ cup Natural Grocers Brand Organic Mexican Blend Cheese Shreds ¼ cup premade organic salsa, or more as desired for serving (optional) ¼ cup organic sour cream, for serving (optional) INSTRUCTIONS 1. Warm a large heavy-bottomed skillet or Dutch oven with a lid over medium heat. Add chorizo and brown until mostly cooked, about 8 minutes, stirring occasionally. 2. Add the onion and continue to sauté, breaking up the sausage, for about 2 minutes, or until onion begins to become translucent. 3. Add the black beans, zucchini, bell pepper, tomatoes, mushrooms, and salt and stir to combine. Continue to cook, stirring occasionally, until the vegetables are tender and evenly cooked through, about 15 minutes. 4. Create four depressions in the vegetable and sausage mixture. Crack an egg into each depression. Sprinkle eggs with salt and cover to cook. Cook for about 5 minutes for runny yolks, or up to 10 minutes for set yolks. 5. To serve, scoop ¼ of the sausage and vegetable mixture, including one egg, into a bowl. Sprinkle with about 2 tablespoons of cheese and top with salsa and sour cream if desired before serving.

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Floating away into a peaceful night’s sleep can feel like an impossible dream in our ever-spinning world. Yet, quality ZZZs are essential to supporting our healthiest selves for many reasons, including cleansing the free-radical waste our brains pick up during the day, and supporting healthy aging. Weave more tranquility into your nighttime routine with the gentle support of these supplements formulated to encourage harmony with your natural rhythms. SLEEP *

NeuroQ ® Sleep Now Strips. This balanced combo of L-theanine and melatonin helps your brain recognize it’s time for bed, supports deep relaxation while you sleep, and promotes refreshed, non groggy mornings. Just dissolve a strip on your tongue and let the dreams begin! Natural Grocers ® Brand Melatonin. Out of touch with your regular sleep/wake cycle? Don’t “phone it in”—try melatonin! A little gland in our brains produces this potent free radical scavenger that plays a crucial role in many regulatory processes, including maintaining sleep cycle normalcy.

Boiron ® Sleep Calm ® . This homeopathic formula is designed to do precisely what its name says: help you relax into a calm night of sleep. It relieves “occasional sleeplessness, restless sleep, and intermittent awakening” exacerbated by life’s challenges, from jet lag to an overactive mind. Bonus: It’s recommended for everyone 12 and up.

Wishgarden Herbs Sleepy™ Nights & Fresh Mornings.

This is a thoughtfully blended herbal approach for replacing the occasional sleepless night with calm, easy rest. Non-sedative, this proprietary blend is chosen so you wake up to fresh mornings—no grogginess involved.

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Keto Energy Bombs

INGREDIENTS 1 cup Natural Grocers ® Brand Almond Butter ½ cup Natural Grocers Brand Organic Extra Virgin Coconut Oil 1 teaspoon organic vanilla extract 1 teaspoon organic lemon flavor extract ⅛ teaspoon salt ¾ cup Natural Grocers Bulk Organic Unsweetened Coconut Shreds INSTRUCTIONS 1. Use a double boiler to melt the almond butter and coconut oil together, stirring to thoroughly combine, 5-10 minutes. 2. When well combined, remove from heat and stir in vanilla, lemon, and salt. Mix until well combined. Add coconut shreds and mix again until well combined. 3. Refrigerate until solid enough to form into balls. 4. Use clean hands and a heaping teaspoon to form small balls (they should be about one-inch round). Place on a parchment-lined baking sheet and place in the freezer until solid, about 10 minutes. Store in a covered container in the refrigerator for up to one week, or for up to two months in the freezer.

SERVES: 24 BOMBS TOTAL TIME: 30 MINUTES

Maintaining blood sugar balance is important for

healthy sleep. Avoiding sugar and having a snack containing healthy fat and quality protein in the evening supports a healthy sleep cycle.

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MOOD Don’t you love those days when the sunshine feels a little brighter, the birdsong sounds a little sweeter, and your gratitude for simply existing wraps itself around you like a warm embrace? The moments when your mood feels balanced and resilient are to be treasured, but we all know that life is a rollercoaster full of unexpected twists and turns. So, while nutritious food, joyful movement, and adequate sleep are important for maintaining our mental equilibrium, supplements can also be a vital piece of the puzzle. Here are some essentials for promoting a normal, healthy stress response and brain function to keep those good vibes coming. *

Natural Grocers ® Brand Magnesiums. We like to call this mineral “Mighty Magnesium.” And if you’re feeling stressed and overwhelmed, it’s a natural way to support relaxation and calm. It’s also a helpful nutrient for attention, focus, and getting a quality night’s sleep. Phosphatidylserine. It’s a mouthful, so call it PS to make it easier to remember. And you’ll want to remember this one because studies have shown it aids in feeling clear-headed, composed, and confident. A key player in inter-cellular communication, it also supports the activity of neurotransmitters associated with memory, learning, and mood. EPA & DHA.

There’s nothing fishy about the assistance these omega-3 fatty acids, found in fish oil, offer your brain and mood. Fish oil has been shown to promote a healthy mood in children and adults and supports brain processes related to attention, learning, problem-solving, reasoning, and memory. Bonus tip: high DHA intake helps the brain adapt to stress and occasional anxiety. Lutein. Fun fact: How much lutein you have in your brain directly correlates with how well your brain will function throughout your lifespan! From birth to old age, this nutrient helps maintain and ensure optimal brain function.

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Roasted Veggie Detox Bowl Research shows eating more veggies supports mood. This combination of veggies also supports healthy detoxification by providing sulfur compounds, chlorophyll and fiber along with antioxidants, vitamins, and minerals. This Roasted Veggie Detox Bowl makes eating your veggies delicious and fun. SERVES: 4 TOTAL TIME: 60 MINUTES

INGREDIENTS 1 large organic red onion, quartered 2 large organic carrots, sliced into ½-inch coins

2 small organic beets, cut into ¾-inch dice 1 organic sweet potato, cut into ¾-inch dice 1 head organic broccoli, florets only 6 organic garlic cloves, peeled 2-3 tablespoons Natural Grocers ® Brand Organic Extra Virgin Olive Oil ½ tablespoon Natural Grocers Brand Bulk Real Salt 1 teaspoon Natural Grocers Brand Bulk Organic Ground Black Pepper 1 organic lemon, sliced into 6 rounds ⅔ cup Natural Grocers Brand Bulk Organic White Quinoa, (to make 2 cups cooked)

1 (5-ounce) container organic baby spinach leaves 3 sprigs organic parsley, leaves chopped for garnish For the dressing ¼ cup Natural Grocers Brand Extra Virgin Olive Oil

1 organic lemon, juiced (about 2 tablespoons) ¼ cup finely chopped organic parsley leaves Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper to taste Optional toppings Natural Grocers Brand Bulk Hemp or Organic White Sesame Seeds Natural Grocers Brand Bulk Organic Red Chili Flakes

INSTRUCTIONS 1. Preheat oven to 400°F.

2. Prepare onion, carrots, beets, sweet potato, broccoli, and garlic as noted above. 3. Place the vegetables into a large bowl, add the oil and salt and pepper, and toss gently to coat. 4. Place the vegetables in a single layer on two baking sheets and top with lemon slices. Place the baking sheets into the oven for 30-40 minutes, checking periodically for doneness and to prevent burning (beets and sweet potato will be easily pierced with a fork when done). 5. Remove vegetables from the oven; discard the lemon slices. 6. While the vegetables are roasting prepare the quinoa. Rinse the quinoa well and place in a saucepan. Add 1 ⅓ cups water and salt to taste and place on the stovetop over high heat. Bring to a boil, reduce to a simmer, cover, and cook for approximately 15 minutes, or until the water has absorbed and the quinoa is fluffy. Once done, remove from heat and set aside until the vegetables are done. 7. Prepare the dressing by combining all dressing ingredients in a jar. Shake well to combine. 8. To serve, place ¼ cup cooked quinoa into a bowl, top with ½ cup baby spinach leaves and a scoop of roasted vegetables. Drizzle dressing over vegetables and top with a sprinkle of fresh parsley. Serve hot.

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Beauty comes from within, they say, and when it comes to your healthy hair, skin, and nails, the right choice of supplements can support that extra dazzle. Acting as your internal beauticians, they promote your cells’ normal function and integrity, illuminating your vitality! Whatever your beauty goals, explore this list of nutrients that encourage your gorgeous self to shine. HAIR, SKIN & NAILS

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Natural Grocers ® Brand Vitamin C. “C” is for collagen! This essential vitamin promotes youthful, glowing, supple skin by supporting natural collagen production. It’s also an antioxidant, helping protect your skin from the free radicals it encounters in today’s high-stress, pollution-heavy world. Natural Grocers Brand Biotin. This B vitamin is critical for regulating many everyday functions in the body, including the breakdown of carbs, proteins, and fats, and it also

plays a supporting role in maintaining healthy skin, hair, and nails. Biocell Collagen. Support healthy skin aging with BioCell collagen. Clinical studies show it helps support skin moisture and elasticity. Natural Grocers Brand Multi-Collagen Peptides. Hack your coffee or enhance your morning smoothie with this easy-drinking, comprehensive formula

providing five types of collagen. Choose from vanilla, chocolate, or plain, and give your body the building blocks to maintain healthy hair, skin, nails, and joints. Natural Grocers Brand Glycine. This simple amino acid supports your health through its involvement in a range of essential biological processes, but we’re putting it here because it’s necessary for producing collagen, the protein that supports elasticity and strength in skin, hair, and nails. Glycine is also vital for producing glutathione, often called the “master antioxidant,” which supports normal detoxification and promotes healthy aging. So, think of this one as a foundation builder for maintaining the processes that illuminate your beautiful self.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

good4u SM Pumpkin

INGREDIENTS 2 tablespoons Natural Grocers ® Organic Canned Pumpkin ½ teaspoon Natural Grocers Organic Pumpkin Pie Spice 1 ½ cups milk, or dairy-free alternative 1 teaspoon organic vanilla extract 1 tablespoon Collagen peptide powder, (or add amount according to the package instructions) 2 tablespoons MCT powder 1 tablespoon Natural Grocers Raw Unfiltered Clover Honey, or sweetener of choice 4 shots espresso, or 1 cup freshly brewed strong Natural Grocers Brand Coffee INSTRUCTIONS 1. Add the pumpkin, pumpkin pie spice, milk, vanilla, collagen peptides, and MCT powder to a blender and blend until frothy, about 30 seconds. 2. Transfer to a small sauce pan and heat over medium heat until the mixture is steaming. Add the honey and whisk to incorporate. Whisk periodically to maintain the frothy consistency. 3. Make the espresso or coffee. 4. Divide the coffee into two mugs and whisk the hot pumpkin-milk mixture one more time before pouring evenly into each mug. Top each with a sprinkle of pumpkin pie spice and serve.

Spice Latte

SERVES: 2 TOTAL TIME: 5 MINUTES

Our pumpkin spice latte is creamy and delicious and good4u™ too, containing real pumpkin, pumpkin pie spice, collagen peptides, and MCT powder. The collagen supports hair, skin, and nails and the MCT powder is a wonderful pick-me-up.

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Men may find an ally in dietary supplements tailored to support the nuances of their unique biological requirements throughout the dynamic journey of manhood. Consider this lineup a companion team to a nutritionally balanced diet and healthy, active lifestyle, because there’s never a wrong time for a guy to take charge of supporting his vibrant self! MEN’S HEALTH *

Men’s Multivitamin. Choose a formula that’s focused on you, man! The ideal multivitamin should contain a comprehensive range of essential vitamins and minerals and tailored to your gender and age range. From antioxidant support and brain health to prostate health (look for selenium in your multivitamin)—multivitamins are a comprehensive way to make sure you’re filling in the gaps. Prostate Formula. Don’t leave your prostate in an unsupported state! Look for a formula that combines lycopene, a unique carotenoid, and stinging nettle, which provides inflammation modulation benefits, both of which play important roles in optimal prostate function. Natural Grocers ® Brand Zinc & Quercetin.

This dynamic duo pairs two nutrients that work better together. Studies show that zinc is necessary for the normal function of the male reproductive system, including sperm quality, and the potent free radical scavenger quercetin helps facilitate cellular absorption of zinc.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

West African Chicken, Sweet Potato & Peanut Stew A warm, hearty, nutrient-dense and satisfying meal.In this stew, you’ll find lycopene-rich tomatoes, sweet potatoes packed with beta carotene, kale providing lutein, jalapenos for promoting healthy circulation, ginger to help modulate inflammation, garlic supporting immune health, all combined with quality protein and healthy fats. All of which supports men’s health. SERVES: 4 TOTAL TIME: 1 HOUR 8 MINUTES

INGREDIENTS 3 tablespoons Natural Grocers ® Brand Organic Extra Virgin Olive Oil 1 large organic onion 4 organic garlic cloves 1 3 inch knob organic ginger, peeled and minced (about 2 tablespoons) 1 organic jalapeno pepper, cored and seeded and finely chopped (for more heat leave the seeds) 1 pound Mary’s Free Range boneless-skinless chicken, breast or thigh, cut into 1-inch chunks 6 ounces can Natural Grocers Brand Organic Tomato Paste 4 cups organic chicken broth 1 cup water 1 large organic sweet potato, peeled and cut into 1-inch cubes (about 2 cups) 1 cup unsweetened creamy organic peanut butter 1 bunch of hearty organic greens - kale, chard, collards, or a mix of your favorites, stems removed and leaves chopped into bite-size pieces 1 organic lime, quartered Natural Grocers Brand Bulk seasonings 1 ½ tablespoons Real Salt, divided 1 teaspoon Ground Organic Black Pepper, divided 1 teaspoon Organic Red Chili flakes (adjust to preferred spiciness level) INSTRUCTIONS 1. Heat 2 tablespoons olive oil in a large soup pot over medium heat. Once hot, add the onion and sauté until translucent, about 5 minutes. Add the garlic, ginger, and jalapeño and sauté until fragrant, about 3 minutes. Transfer the mixture to a small bowl, using a spatula to scrape out the pot. Set aside. 2. In the same pot, over medium-high heat, add the remaining tablespoon of olive oil, swirl to coat, and add the chicken. Cook for 7-8 minutes, stirring every 2-3 minutes, until the pieces are lightly browned on all sides. Season with ½ teaspoon salt, ½ teaspoon black pepper, and the chili flakes. 3. Add the onion mixture back to the pot with the chicken, stir to combine, and let cook for 1-2 minutes. Add the tomato paste, stir to combine and coat the chicken, and continue cooking for approximately 2 minutes. Add the chicken broth, water, sweet potato, the remaining salt and pepper, and bring to a boil. Reduce heat to low, cover the pot partially, and cook at a simmer for 20 minutes. 4. Stir the peanut butter and collard greens into the soup. Partially cover the pot again and continue cooking for another 10 minutes, stirring occasionally. 5. Distribute the stew evenly among four bowls and squeeze a lime quarter into each bowl. Add optional toppings and serve immediately. Serving options: chopped organic cilantro, roughly chopped Natural Grocers Brand Bulk Roasted Salted Virginia Peanuts, and/or hot sauce

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WOMEN’S HEALTH Women juggle many roles as life creators and modern superheroes, from nurturing families to leading empires. Amidst this frenetic dance of life, their bodies have unique and ever-evolving nutritional requirements. This is why supplements tailored to the modern woman’s needs can help provide the fuel she requires while pursuing her myriad quests. This lineup is tuned into a woman’s health goals, supporting and empowering her superhero journey. *

Women’s Multivitamin. What do women want? A premium quality multivitamin focused on her unique nutritional requirements! To support staying healthy, you need a science-based dose of vitamins and minerals every day. Look for a product that contains a comprehensive range of essential vitamins and minerals tailored to you, complete with bioavailable nutrients to fill your nutritional gaps. Natural Grocers ® Brand Trans-Resveratrol. Is there a connection between red grape skins and healthy aging? It’s called resveratrol, a red-grape-skin-derived polyphenol known to support your healthy march through time. And menopause has met its match with this phytonutrient: Studies show it maintains bone health, cognition, and body comfort and reduces hot flashes in menopausal and postmenopausal women. Or try Natural Grocers Brand Trans-Resveratrol, which provides even more polyphenols than the standard variety.

Natural Grocers Brand D-Mannose. It’s a simple sugar that brings sweet support to normal urinary tract function by cleansing and maintaining a healthy bladder lining. And if the term “simple sugar” worries you, it doesn’t interfere with healthy blood sugar balance because you metabolize very little of it. Natural Grocers Brand Cranberry + C & Cranberry + Propolis. This brilliant berry’s free radical scavenging compounds support a healthy microbial balance inside the urinary tract. And because it’s such a key player in promoting normal urinary tract function, we have two Natural Grocers Brand formulas featuring it. One contains Vitamin C for additional immune support, and the other contains propolis because recent studies have shown that it makes cranberry’s ability to support the urinary tract’s microbial balance even more effective. Women’s Probiotics. Of the many strains of probiotics, some are uniquely supportive of a woman’s needs. These have been shown to colonize the vaginal tract, promoting healthy yeast balance, vaginal, and urinary tract health.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.