Naturally, a great diet is diverse and plant-focused. Of course, we should all be aiming to have a rainbow plate. But our lives are busy, and it can be hard to tick every major nutrient off the list daily. That's where supplements really shine.

Making the right choice can feel overwhelming. You're promised a wellness miracle everywhere you turn, from supermarket aisles to social feeds. If you're wanting to live a more natural life but struggling to eat your vegetables, here's what you need to know:

How do you create a more natural diet?

Produce is the tried and true way to get your nutrients in. Nature can give you (almost) everything your body needs to thrive. The vitamins and minerals we get from it keep our bodies strong, hair shiny, and our brains switched on. But life is full of obstacles, and in all likelihood, you're not getting all the natural goodness you should be. In fact, a huge 93.3% of Kiwis aren't eating their fruits and vegetables.

With that in mind, supplements are the perfect add-on to a natural wellness journey. They take all of the best bits of plants and bundle them together. The best supplement for you is the one that suits your lifestyle and makes the most out of natural resources.

That's where the pill versus powder debate really comes into play. They're both great options for creating a nutrient-dense diet. Let's take a closer look:

How are supplements created? Exploring lab vs nature

The benefits of whole foods are almost endless, and they're an essential part of a natural diet. These powerhouses give your body the nutrients needed to run at its peak. That's why it's important to consider how whole foods are treated in the production process of supplements.

Let's get into the nitty gritty of product creation. There are so many options to choose from, but pills and powder are the two most common players:

● Pills: Small though it may be, a fair few steps are involved in creating vitamin pills. First, scientists remove the vitamins and minerals deemed best of the lot from plants or synthetic materials. They'll set about reassembling these extracts, adding everything from emulsifiers (stabilisation) to preservatives (to keep ingredients fresh). Then, they pop it in a pretty bottle and send it out from the lab into the big wide world.

● Whole food powder: The powder process runs a little differently. It starts by simply harvesting superfoods and storing them at their peak, before extracting water from the plants. It's a simple process that leaves behind a 100% natural powder. What arrives in front of you is a bag of untampered with natural goodness.

Both of these processes result in a product that will help keep your body in good working order. What it really comes down to is how closely you want to embrace nature. After all, there's no need to interfere with the earth's countless benefits.

How do you maximise your natural goodness intake?

If topping up on nutrients is on your radar, the way they are absorbed into your body should be, too.

For most people, pills reign supreme when they think of convenience. Both powders and pills make it possible to pop your daily dosage in your back pocket, but getting the benefits of a natural diet is about more than ease. Instead, shift your focus to maximum absorption and nutrient density.

Next time you pick up a product, question if the supplement:

● Helps you soak in the good stuff: Quality absorption is key. Capsules are usually formulated with protective barriers, and the nutrients can take a bit to reach your body. Powders don't have this obstacle, and one scoop of whole foods absorbs quickly.

● Makes the most of nature: Considering their size, pills do their best to maximise nutrients. They turn the best synthetic or natural materials into pill-worthy extracts, and are a great way to build consistency on your wellness journey.

Whole food powders are star players when it comes to nutrient density: it's just water removed from plants, after all. If you want to maximise the natural goodness in your diet, powder is as close as you can get to a plate of vegetables (without actually being a plate full of vegetables).

● Has a solid nutrient serving size: Good things come in small packages, but the reality is, there's only so much goodness you can sneak into small products. Pills can be a great starting point for a daily dose. A scoop of whole food powder has more surface area to work with, so it can pack more of a (nutrient-loaded) punch.

Anything that ups your vitamin and mineral intake will be the right route for you! If you're a tried and true tablet taker, then a vitamin pill may be right up your street. A powder might be your style if you want to build a diet that makes the most of nature.

At the end of the day, your focus should be on eating the way nature intended by getting enough whole foods in daily. Supplements are simply your safeguard against missed nutrition moments. The benefits of living a naturally-led life are endless, so choose the best option for you and stick with it.

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