Hazelnut Supplements: Boost Your Health With Nature’s Little Superfood
Picture this: one tiny nut, packed with more nutrition than your favorite energy bar. That’s the humble hazelnut. People often swoon over almonds and walnuts, but hazelnuts are quietly flexing their muscles in the world of dietary supplements—offering surprising perks that might just make you see your next handful of mixed nuts in a whole new light.
What Makes Hazelnuts a True Superfood?
Let’s be honest, most of us reach for hazelnuts only when there’s chocolate involved—looking at you, Nutella lovers. But did you know that this unassuming nut is a nutritional powerhouse worthy of the term “superfood”? Hazelnuts are bursting with vitamin E, B vitamins, minerals like magnesium and copper, and heart-healthy fats. Just one serving covers roughly 21% of your daily vitamin E needs. That’s not small potatoes (or small nuts, in this case).
What sets hazelnuts apart from other nuts is their unique blend of nutrients. They deliver monounsaturated fats, the same kind you’ll find in avocados and olive oil, which are known to support a strong heart. Gyms and health nuts (pun absolutely intended) tend to praise the protein content in almonds, but hazelnuts bring something even more valuable—a knockout combo of fiber and antioxidants. That fiber keeps your digestion running smoothly, while antioxidants fight off nasty free radicals that can age your skin and dull your sparkle.
It might shock you just how nutrient-dense these tiny nuts are. Below is a quick glance at what 100 grams of hazelnuts delivers:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 628 kcal |
| Protein | 15g |
| Monounsaturated Fat | 46g |
| Fiber | 10g |
| Vitamin E | 15mg (100% DV) |
| Magnesium | 163mg (41% DV) |
| Copper | 1.7mg (190% DV) |
| B6 | 0.6mg (45% DV) |
Notice those vitamins and minerals? The punch these nuts pack is why they’re fast-tracking into supplement capsules and powders found in health food stores worldwide.
Hazelnut Supplements: The Convenient Path to Daily Nutrition
Snack cravings are real, but let’s face it—sometimes devouring a bowl of nuts just isn’t practical. Enter hazelnut dietary supplements. They come in various forms: capsules, oils, and even protein blends. Supplements capture the nutritional powerhouse of hazelnuts and deliver it in a way your busy schedule will thank you for, minus the shell cracking or sticky hands.
Hazelnut supplements are often praised for their potential heart health impact. Studies in 2023 highlighted that people who regularly consumed hazelnut extracts showed improved levels of HDL (good cholesterol) and lower LDL (bad cholesterol). One clinical trial gave participants hazelnut oil capsules for 8 weeks and tracked a notable improvement in their cholesterol ratios—without altering any other part of their diet. It doesn’t get simpler than that.
But the magic doesn’t stop at heart benefits. Hazelnut oil—sometimes called “liquid gold” by skincare enthusiasts—is being added to beauty and wellness supplements thanks to its glow-worthy vitamin E content. Regular intake has been associated with stronger nails, shinier hair, and more supple skin. Those polyphenols and B vitamins also kick your metabolism into a higher gear, gently supporting energy levels through the day without the post-caffeine jitters.
Wonder if your family would benefit? Hazelnut supplements suit a wide range of folks: from vegan athletes looking for clean plant protein to busy professionals fighting an afternoon slump. They’re gluten-free. They’re easy on sensitive tummies. They’re almost allergy-proof compared to peanuts (just double-check your nut allergies before jumping in).
Some hazelnut dietary supplements even blend in other ingredients—think acai, spirulina, or cacao—for a next-level health boost. Labels might look intimidating, but you’re really just getting all the hazelnut goodness condensed into something as easy to swallow as your morning coffee.
The Science-Backed Health Benefits of Hazelnut Supplements
You want facts, not fluff, right? Let’s break down exactly how hazelnut supplements can help your body run at its best:
- Heart Health: That big dose of monounsaturated fats works wonders on cholesterol. Combined with magnesium, studies show hazelnuts can help relax blood vessels and keep blood pressure steady.
- Brain Power: Hazelnuts have B-vitamins and vitamin E, both linked to sharper minds and better mood regulation. In one 2022 experiment in Italy, elderly adults supplementing with hazelnut extract saw improved memory scores after 3 months.
- Antioxidant Defense: The polyphenols present in hazelnuts can lower oxidative stress—the stuff that causes everything from wrinkles to inflammation. That means a younger body, inside and out.
- Metabolism & Weight Control: There’s evidence that hazelnuts trigger the release of satiety hormones and slow down digestive speed, making you feel full longer. No crazy sugar spikes or crashes here.
- Strong Bones: Magnesium, copper, and calcium in hazelnuts join forces to keep your bones and connective tissue strong—super important as you age.
- Skin & Hair Vitality: Vitamin E is the beauty guru’s dream, repairing skin and giving hair a glossy shine from root to tip.
It’s easy to overlook the impact of a single supplement. But hazelnut capsules and oil have the potential to make everyday living a lot better—from waking up clear-headed to ending the day with fewer cravings and stronger nails.
Are there risks? Not many, if any. Hazelnuts are low in allergens compared to other nuts and gentle on the digestive system. Still, listen to your body. Start slow, and chat with your healthcare provider if you’ve never tried nut-based supplements before—especially if you’re pregnant, breastfeeding, or have underlying conditions.
Tips for Choosing the Right Hazelnut Supplement
The supplement aisle can be overwhelming. “Organic.” “Cold-pressed.” “Wild-harvested.” So how do you choose a hazelnut supplement that works for your lifestyle? Here’s what I recommend:
- Check the ingredient list. Your supplement should contain mostly hazelnut extract or oil, not fillers or mystery sweeteners.
- Go organic or non-GMO if possible. Nuts absorb chemicals quickly, so the cleanest sources are best.
- Look for third-party quality testing (like NSF or USP) on the label. That ensures you’re getting what you pay for.
- Pick your format—capsules for easy daily intake, oils for blending into food and smoothies, or powders if you like to get creative with recipes.
- Aim for supplements with at least 250 mg of pure hazelnut extract per serving.
- Read reviews on taste and aftertaste—nobody enjoys a supplement that lingers in your mouth for hours!
A smart tip: hazelnut oil can double as a culinary oil for salads, roasted veggies, or morning smoothies. It’s a delicious way to grab those health perks, and the flavor is completely different from almond or walnut oil—sweeter and more buttery. Some shoppers swear by the benefits of combining hazelnut capsules with a high-quality omega-3 supplement for a one-two punch of healthy fats; just watch your total calorie intake if you’re counting.
When it comes to cost, quality hazelnut supplements run a bit pricier than run-of-the-mill multivitamins, but you’re investing in concentrated, real-food nutrition without synthetic fillers. Plus, you’re unlikely to need more than the standard serving to see results—with consistent use, a little goes a long way.
How to Add Hazelnut Supplements to Your Daily Routine
Ready to try? Motivation is highest when routine is simple. Most folks take their hazelnut supplement with breakfast, often side by side with a multivitamin or probiotic. If you’re using oil, try this out—drizzle it on oatmeal, whip into smoothies, or mix into a drizzle over yogurt bowls. For powder, the options are endless: protein shakes, baked oat bars, or even stirred into morning coffee for a nutty twist.
If you have kids who turn up their noses at plain nuts, hide the supplement powder in energy bites or pancakes. That way, the whole family gets to enjoy those immune-supporting vitamins without the fuss. Hazelnut supplements have a fairly mild, mellow taste, so they won’t overpower your usual recipes.
Consistency is key. Sticking to your supplement is easier if you keep it visible—next to the coffee maker or cereal box, for example. People often find setting a phone reminder helps, too. As with all good habits, give your body two to three weeks before expecting big results. Subtle changes (like better energy or glowing skin) can sneak up on you—sometimes you notice your nails are less brittle, or your mood is steadier after a rough week.
You don’t have to give up your favorite snacks, either. Hazelnut supplements are flexible enough to fit any eating pattern—plant-based, gluten-free, or low-carb. Allergic? Skip it. Vegan? Dive right in. Pregnant or breastfeeding? Ask your doctor, but research says hazelnuts are safe for most women (and can even help boost folate intake!).
A quick word on dosage: always follow package instructions, as hazelnut nutrients are potent and there’s truly no need to go overboard. For best absorption, pair your supplement with a small amount of fat (like avocado toast or a spoonful of nut butter) since many vitamins are fat-soluble.
When life gets unpredictable, it’s good to know that nature’s secret—the powerful hazelnut—has your back. Give this superfood a shot, and you might just surprise yourself with the new energy, confidence, and glow you’ll bring to every day.
About Author
I'm Felicity Dawson and I'm passionate about pharmaceuticals. I'm currently a research assistant at a pharmaceutical company and I'm studying the effects of various drugs on the human body. I have a keen interest in writing about medication, diseases, and supplements, aiming to educate and inform people about their health. I'm driven to make a difference in the lives of others and I'm always looking for new ways to do that.
