Not sure about you but it seems like the older we get the more supplements we “think” we might need. Your friends, doctors and Instagram posts are sharing all different kinds that promise to deliver more energy, longer sleep, and increased cognition. Pretty soon we are on 25+ supplements and spending hundreds of dollars. While diet, movement, sleep, and stress management are the cornerstones of prevention, certain supplements can help support cardiovascular health and over all health when used appropriately. Many cardiologists and doctors alike who practice preventative and integrative medicine recommend specific nutrients that support heart function, circulation, cellular energy, inflammation and cognition. If you don’t want to take a lot of supplements and save money, then you want to know what the bare necessity of supplement taking is. Here would be the top 5 supplements that everyone should be taking. 

1. Coenzyme Q10 (CoQ10)

Coenzyme Q10 is one of the most important nutrients for heart health because it plays a critical role in cellular energy production. The heart is a muscle that works continuously, and it requires large amounts of energy to function efficiently.

CoQ10 helps the mitochondria (the energy producers inside our cells) generate energy. It also acts as a powerful antioxidant, helping to reduce oxidative stress that can damage blood vessels and heart tissue.

Many cardiologists recommend CoQ10 particularly for patients taking statin medications. Statins can reduce natural CoQ10 levels in the body, which may contribute to muscle fatigue or weakness. Supplementing with CoQ10 may help restore those levels and support energy production.

Research has also shown that CoQ10 may support healthy blood pressure levels and improve heart function in certain individuals.

2. Magnesium

Magnesium is often called the “relaxation mineral” because it helps regulate muscle contraction, nerve signaling, and heart rhythm.

This mineral plays an essential role in over 300 biochemical reactions in the body, including regulating blood pressure and maintaining a healthy heartbeat. Unfortunately, many people are deficient in magnesium due to modern diets and depleted soil nutrients.

Magnesium may help:

• Support healthy blood pressure
• Reduce muscle tension and cramping
• Improve sleep quality
• Promote a healthy heart rhythm
• Support stress management

For heart health, magnesium glycinate or magnesium taurate are often recommended forms because they are well absorbed and gentle on the digestive system.

3. High-Quality Multivitamin

Even individuals with healthy diets can struggle to obtain optimal amounts of essential nutrients through food alone. A high-quality multivitamin can help fill nutritional gaps and support overall metabolic and cardiovascular health.

Multivitamins typically contain key vitamins and minerals such as B vitamins, zinc, selenium, and antioxidants that support cellular health, energy production, and immune function.

Certain B vitamins, particularly B6, B12, and folate, are important because they help regulate homocysteine levels in the blood. Elevated homocysteine has been associated with increased cardiovascular risk, so maintaining proper levels can support heart health.

The key is choosing a multivitamin made with high-quality, bioavailable ingredients rather than synthetic fillers.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are widely recognized for their cardiovascular benefits. Found naturally in fatty fish like salmon, sardines, and mackerel, omega-3s help regulate inflammation throughout the body.

Research has shown omega-3 fatty acids can help support:

• Healthy triglyceride levels
• Blood vessel flexibility
• Balanced inflammatory response
• Brain and cognitive health

Two key omega-3s—EPA and DHA—play particularly important roles in supporting heart rhythm and reducing inflammation in blood vessels. Studies have come out that it helps to protect the brain from developing Cognitive decline. The earlier in life you start taking this the better! Research shows it takes 20-30 years of consistent Omega 3 levels of 5.5 and higher to create positive sustainable changes.

Because many people do not consume enough fatty fish regularly, supplementation can be a convenient way to help support optimal levels.

5. Vitamin D3 with Vitamin K2

Vitamin D deficiency is extremely common, particularly in northern climates where sunlight exposure is limited. Vitamin D plays a role in immune health, bone strength, and cardiovascular function.

Research suggests vitamin D may help support healthy blood pressure, vascular function, and inflammation balance.

Vitamin K2 is often paired with vitamin D3 because it helps guide calcium to the bones where it belongs and away from the arteries. This partnership supports healthy bone density while helping maintain vascular flexibility.

Together, vitamin D3 and K2 work synergistically to support both skeletal and cardiovascular health.

The Importance of Quality

One important thing to remember is that supplements are not tightly regulated in the same way as prescription medications. This means quality can vary significantly between brands.

Choosing professional-grade supplements that are third-party tested for purity and potency is essential. Here at the Wellness Training Institute we carry only the highest quality and third party tested. You can rest assure. Supplements should always complement a healthy lifestyle rather than replace foundational habits such as nutritious eating, regular movement, stress management, and restorative sleep.

A Holistic Approach to Heart Health

Supplements can be powerful tools, but they are just one piece of the puzzle. The most effective approach to cardiovascular and overall health combines proper nutrition, movement, sleep, stress management, and targeted supplementation.

When these elements work together, they help support the body’s natural ability to maintain healthy blood vessels, balanced inflammation, and optimal heart function.

If you are considering adding supplements to your routine, it is always wise to consult with a qualified healthcare professional to ensure they are appropriate for your individual health needs.

Links to the Wellness Institute Store:

CoQ10-https://www.wellnesstraininginstitute.com/product/co-q-10-300-60c/

Multi-Vitamin-https://www.wellnesstraininginstitute.com/product/daily-vites/

Magnesium-https://www.wellnesstraininginstitute.com/product/magnesium-120c/

Omega 3 Fish Oils-https://www.wellnesstraininginstitute.com/product/omega-3-fish-oil-120c/

D3 with K2-https://www.wellnesstraininginstitute.com/product/vitamin-d-5000-k2-60c/

The post If you only take five supplements, it should be these appeared first on Wellness Training Institute.

Walk into any grocery store and you’re immediately faced with thousands of choices. Bright labels promise “low-fat,” “heart healthy,” “natural,” and “high protein.” It can feel overwhelming — and confusing.

But when you strip away the marketing, healthy eating comes down to one foundational idea: the difference between processed foods and whole foods.

Understanding that difference — and knowing how to shop accordingly — can dramatically simplify your nutrition and improve your long-term health.

What Are Processed Foods?

Technically, any food that has been changed from its natural state is “processed.” Washing spinach, freezing vegetables, or roasting nuts all count as processing — and those aren’t the problem.

The concern lies with ultra-processed foods. These are heavily manufactured products that often contain added sugars, refined oils, preservatives, artificial flavors, colorings, and long ingredient lists that don’t resemble real food.

Examples include sugary cereals, packaged snack cakes, soda, chips, candy, and many frozen meals and boxed foods.

Ultra-processed foods are designed to be hyper-palatable — meaning they’re engineered to make you want more. They’re often high in calories and low in fiber and nutrients. Diets high in these foods are associated with increased inflammation, blood sugar instability, weight gain, and higher risk of heart disease.

In short, they may taste convenient, but they don’t nourish your body in the way real food does. My rule of thumb is 5 ingredients or less and can you identify what the ingredient is and pronounce it!

What Are Whole Foods?

Whole foods are foods that are close to their natural state. They don’t require a long ingredient list because they are the ingredient.

Vegetables, fruits, beans, lentils, whole grains, nuts, seeds, eggs, fish, and lean meats all fall into this category.

Whole foods provide fiber, vitamins, minerals, antioxidants, protein, and healthy fats — the building blocks your body needs for steady energy, healthy digestion, balanced blood sugar, and long-term disease prevention.

When most of your diet comes from whole foods, your body functions more efficiently. Energy levels stabilize, inflammation decreases, and overall resilience improves.

Why Shopping the Perimeter Works

One of the simplest strategies for improving your nutrition starts before you ever cook a meal.

When you enter most grocery stores, the outer perimeter typically contains the produce section, meat and seafood, eggs, dairy, and sometimes freshly baked bread. These areas are stocked with foods that are closer to their natural state.

The inner aisles, on the other hand, tend to hold the shelf-stable, boxed, and heavily processed items. The reason is so they can have a long shelf life.

While not every item in the center aisles is unhealthy, using the “perimeter rule” as a guideline encourages you to fill your cart primarily with whole foods first. It creates a structure that naturally supports better choices without requiring complicated diet rules.

Bringing It Together: The Harvard Healthy Eating Plate

If you’re unsure how to turn whole foods into balanced meals, the Harvard Healthy Eating Plate offers a simple, science-based visual guide.

It suggests:

• Half your plate should be vegetables and fruits (with more emphasis on vegetables).
• One quarter should be whole grains such as brown rice, quinoa, or whole wheat.
• One quarter should be healthy protein like fish, poultry, beans, or nuts.
• Use healthy oils in moderation and drink water as your primary beverage.
• Make sure you are also adding in healthy fats like nuts, and seeds ( ex. nut butters, avocados, flaxseed and chia seed )

This model avoids calorie counting and instead focuses on proportion and quality. It’s a sustainable framework that emphasizes nutrient-dense, minimally processed foods. When we see food as nutrients and eat in this manner, deprivation and yo-yo dieting is a thing of the past. Your body is in better balance . With fiber, protein and healthy fat on your plate you are naturally eating less calories and the weight starts to come off easier.

The Bigger Picture

Healthy eating does not require perfection. It requires patterns.

When whole foods make up the majority of your meals and processed foods become occasional additions rather than daily staples, your body benefits in measurable ways. Energy improves. Blood sugar stabilizes. Cardiovascular risk decreases. And inflammation — a common thread in many chronic diseases — is reduced.

The goal is not restriction. It’s intention.

By shopping primarily along the perimeter of the store and using the Harvard Healthy Eating Plate as your guide, you create a simple, repeatable system that supports long-term wellness.

And sometimes, the simplest systems are the ones that work best. 

By: Grace Buffa, Board Certified Health and Wellness Coach

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If you’ve ever been told your cholesterol is “a little high” and wondered if there’s a more natural way to support it — you’ve probably heard of red yeast rice.

Let’s talk about what it actually is, how it works in the body, and why it deserves both respect and caution.

What Is Red Yeast Rice — Really?

Red yeast rice is made by fermenting rice with a specific yeast. During that fermentation, the rice produces compounds called monacolins.

One of those compounds — monacolin K — is important because it’s chemically the same as lovastatin, a prescription cholesterol-lowering medication.

So while red yeast rice comes from a natural source, it’s not “gentle” in the way many people assume. It works on the same pathway in the liver that statin drugs do.

That’s why it can be effective — and also why it needs to be used thoughtfully.

How Red Yeast Rice Supports Cholesterol & Heart Health

1. Helps Lower “Bad” LDL Cholesterol

Multiple studies show that red yeast rice can significantly lower LDL cholesterol — the kind that contributes to plaque buildup in arteries.

In research settings, LDL levels dropped by 15–30%, which is similar to what you’d expect from a low-dose statin.

This is the main reason people turn to red yeast rice.

2. Supports Total Cholesterol & Triglycerides

Red yeast rice may also help lower:
• Total cholesterol
• Triglycerides (another blood fat linked to heart disease)

Some studies even show small improvements in HDL (“good”) cholesterol.

3. Supports Overall Heart & Blood Vessel Health

By improving cholesterol numbers, red yeast rice may help reduce strain on the heart and support healthier blood vessels — especially when paired with nutrition, movement, and stress management.

4. An Option for Some Who Don’t Tolerate Statins

Some people who experience muscle pain or side effects from statin medications have used red yeast rice successfully under supervision.

That said — because it works like a statin, it can still cause similar side effects in a small amount of people.

Very Important Things to Know

This part matters just as much as the benefits.

Not All Supplements Are the Same

Red yeast rice supplements are not regulated like medications, so the amount of active ingredient can vary widely between brands.

Some products contain very little active compound.
Others may contain more than expected.

That means results — and side effects — can be unpredictable. At the Wellness Training Institute’s all the supplements are third party tested and researched to make sure  they are of the highest quality.

It Can Have Statin-Like Side Effects

Because red yeast rice works like a statin, it can sometimes cause:
• muscle aches
• liver enzyme changes
• digestive discomfort

And it should not be combined with prescription statins unless guided by a healthcare provider.

“Natural” does not always mean risk-free.

Talk to Your Provider First

Red yeast rice is not appropriate for everyone — especially if you:
• already take cholesterol medications
• have liver or kidney issues
• are pregnant or breastfeeding
• take medications that affect the liver

If it’s used, labs should be monitored.

Our Perspective as Wellness Practitioners

We view red yeast rice as a powerful tool — not a casual supplement.

It may be helpful for:
✔️ people with mildly elevated cholesterol
✔️ those exploring alternatives with supervision
✔️ individuals also committed to nutrition, movement, and overall health

But it’s not something I recommend casually or without guidance.

Cholesterol support works best when we also address:
• whole-food nutrition
• fiber intake
• inflammation
• stress and sleep
• consistent movement

Supplements can support the process — but they’re never the whole picture.

Bottom Line

Red yeast rice can significantly lower LDL cholesterol and support heart health — sometimes in a way similar to low-dose statin therapy.

If you’re considering it, the safest approach is an informed one — with your provider involved and your lifestyle foundation in place.

You can buy here.

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If you’re feeling tired, foggy, overwhelmed, or like your body isn’t running as smoothly as it used to, your B vitamins may be playing a role. Methyl B vitamins are simply B vitamins in their “ready to use” form, which makes a big difference for many people.

Here’s the quick, simple breakdown.

What Are Methyl B Vitamins?

Methyl B is a B-complex that’s already activated — meaning your body doesn’t have to convert it.
For many people (especially those with stress, sluggish metabolism, or MTHFR variations), this form is easier to absorb and use.

Think of it as pre-prepped nutrients your body can put to work right away.

Why People Take Methyl B

1. More Natural Energy

B vitamins help your cells turn food into energy.
If you’re low, you may feel tired, foggy, or easily drained.
Methyl B supports steady, natural energy — not the wired, jittery kind.

2. Mood & Stress Support

B6, B12, and folate help your brain make the chemicals that support calm, focus, and emotional stability.
Many people notice clearer thinking and more emotional resilience.

3. Heart & Circulation Support

Methyl B helps manage homocysteine — a simple marker connected to heart health.
Keeping this balanced supports healthy blood flow and cardiovascular function.

4. Healthy Aging & Cellular Repair

Your body relies on B vitamins to repair cells, build DNA, detox, and keep your systems running smoothly.
Better methylation = stronger long-term wellness.

A Few Things to Know

• Some people feel overstimulated if the dose is too high.
• Not everyone needs methylated vitamins — but many benefit.
• Quality matters more than quantity.
• Supplements work best when the basics (sleep, food, stress care) are in place.

How We Recommend our Patients use them

We recommend a high-quality, moderate-dose methylated B complex and then observe how energy, mood, and focus respond. It’s a gentle but powerful support tool — especially for stress, fatigue, and brain fog. All of Dr. Dangovian’s supplements are 3rd party tested and of the highest quality. This is important to know because there are no regulations done to ensure quality and safety of supplements.

Bottom Line

If you’re tired, overwhelmed, or not feeling like yourself, Methyl B vitamins may help give your energy, mood, and metabolism the support they’ve been missing. Used wisely, they can make everyday life feel a little lighter and a lot clearer. The link below is where you can buy from our store directly.

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Turmeric — that bright golden spice you’ve seen in teas and curries — has been used for centuries to help the body heal and stay balanced. Its star ingredient, curcumin, is what gives turmeric many of its powerful wellness benefits. And don’t worry — here’s the simple version of what it does.

🌿 Why Turmeric Is So Popular

1. It Helps Calm Inflammation

If you feel stiff, achy, or “inflamed,” turmeric may help take the edge off. Its natural compounds help soothe the body from the inside out.

2. It Supports Healthy Aging

Curcumin acts like a protector for your cells, helping reduce everyday damage from stress, toxins, and life. This makes it a great tool for long-term wellness.

3. It’s Good for Your Heart + Circulation

By calming inflammation and supporting healthy blood vessels, turmeric may help keep your cardiovascular system strong as you age.

4. It May Support Brain Health

Some early studies show turmeric may support memory and mental clarity — especially as we get older.

⚠️ A Few Things to Know

Turmeric is wonderful, but here’s the realistic side:

• Your body doesn’t absorb curcumin easily. It works best with healthy fats or black pepper.
• Food turmeric is gentle, supplements are more concentrated — and may not right for everyone.
• There is a possibility it could interact with medications, especially blood thinners. So check with your healthcare provider before taking turmeric as a supplement.
• And no… it’s not a miracle cure, just a supportive tool.

🌱 How we Recommend Using It

We are big believers in food first:

• Add turmeric to soups, teas, stews, smoothies, or golden milk
• Pair with a healthy fat + a pinch of black pepper
• Use it consistently, not just once in a while
• Always stick to high-quality brands, moderate doses, and pay close attention to how your body responds. Dr. Dangovian always researches his products to ensure the utmost quality and always 3rd party tested.

☀️ Bottom Line

Turmeric can be a simple, natural way to support inflammation, aging, brain health, and overall wellness — especially when used as part of a balanced, healthy lifestyle.

You can purchase your high quality turmeric supplement here today!

The post Turmeric: The Golden Boost Your Body Loves appeared first on Wellness Training Institute.

If you’ve ever picked up a bottle of Vitamin D and wondered, “Isn’t this supposed to help my bones?” — you’re right… but that’s only half the story.

Here’s the part most people never hear:

Vitamin D3 and Vitamin K2 work best as a team.
If D3 is the star of the show, K2 is the director making sure everything stays on track.
And when you take them together, you support not just stronger bones — but also a healthier heart.

Let’s break it down in simple, everyday language you can actually use.

Why Vitamin D3 Alone Isn’t Enough

Vitamin D3 is famous because it helps your body absorb more calcium.
Great, right?

Well… only if that calcium ends up in your bones.

And that’s the problem:
If your body doesn’t have enough Vitamin K2, the calcium D3 brings in can wind up in the “wrong places” — like your arteries.

Think about D3 as the usher letting more people into a concert venue.
K2 is the one making sure they actually find the right seats instead of wandering backstage or blocking the emergency exits.

No K2 = confused calcium causing chaos.

How K2 Saves the Day

Vitamin K2 activates special proteins whose job is to direct calcium where it should go:
Into your bones (where it strengthens them) and away from your arteries and soft tissues (where it does not belong)

This makes K2 the “calcium traffic cop” your body relies on — especially as you age.

The Science Made Simple

Here’s what research shows about taking D3 and K2 together:

⭐ Stronger, healthier bones

Studies in post-menopausal women found that taking D3 + K2 increased bone density far better than taking D3 alone. K2 “activates” the proteins that help calcium stick to your bones and actually strengthen them.

⭐ Better bone healing

In bone healing studies (including surgical recovery), people taking D3 with K2 showed better bone building and regeneration.

⭐ A healthier heart

This is the big one:

When you take Vitamin D alone, your body absorbs more calcium — but without K2, that calcium can deposit in blood vessels.

K2 helps prevent calcium from building up in arteries, supporting smoother, more flexible blood vessels.

This is one reason why many cardiologists and wellness practitioners pair these two vitamins.

Why People Today Need K2 More Than Ever

Here’s something surprising:

Most people don’t get enough Vitamin K2 from their diet.

Foods naturally rich in K2 include:

* fermented soybeans (natto)
* certain aged cheeses
* grass-fed dairy products

Not exactly everyday staples for most Americans.

So even if you’re taking Vitamin D (or getting sunshine), you might not have the K2 needed to balance calcium properly.

Who Might Benefit Most from D3 + K2?

You might want to talk with your healthcare provider about this combo if you:

✔️ Take Vitamin D regularly
✔️ Want stronger bones as you age
✔️ Have osteoporosis or osteopenia
✔️ Take calcium supplements
✔️ Want to support your heart and arteries
✔️ Don’t regularly eat foods rich in Vitamin K2

This duo is especially helpful for women over 40, adults who work indoors, and anyone living in low-sun climates.

A Few Important Notes

* If you take blood thinners (like warfarin), talk to your doctor first — K2 can interact with them.
* Quality matters — choose third-party tested supplements.
* Don’t mega-dose Vitamin D without guidance.
* Always check with your provider if you have kidney, liver, or clotting issues.

The Bottom Line

Vitamin D3 gets a lot of attention — and yes, it’s essential.
But without Vitamin K2, it’s like building a house without a blueprint.

D3 increases calcium.
K2 tells your body where to put it.

Together? They support stronger bones, healthier arteries, and better long-term wellness.

Talk to your health care provider before starting any supplement.

All of Dr. Dangovian’s supplements are 3rd party tested and of the highest quality. 

The post The Vitamin Duo Your Bones &Heart Didn’t Know They Needed: D3+K2 appeared first on Wellness Training Institute.

The One Supplement Your Heart (and Energy) Might Be Begging For: CoQ10

If there were a supplement that acted like jumper cables for your cells, helped your heart work more efficiently, and even supported your energy as you age… would you take it?

Let me introduce you to CoQ10 — the quiet microscopic hero living inside nearly every cell in your body. It doesn’t get the fame of vitamin D or magnesium, but in the world of heart health and energy, CoQ10 might just be the Beyoncé of supplements: powerful, reliable, and always working behind the scenes.

Let’s break it down in everyday language — no medical degree needed.

First things first: What is CoQ10?

Think of CoQ10 as the spark plug of your cells.
Every cell has tiny “power plants” called mitochondria — and CoQ10 is what helps them turn calories into actual usable energy.

No CoQ10 → no spark → no energy.

That’s when you feel things like:
* muscle fatigue
* sluggish recovery
* brain fog
* “Why am I tired even AFTER I just woke up?”

CoQ10 also acts like a personal bodyguard to your cells, protecting them from damage and supporting healthy blood vessels.

The tricky part?
Your natural CoQ10 levels drop with age, stress, illness — and they plummet if you’re taking statins.

More on that in a minute.

Why so many heart doctors including Dr. Dangovian and many wellness practitioners recommend CoQ10

1. Your heart is obsessed with CoQ10
Your heart beats 100,000 times a day.
That takes a TON of cellular energy — which depends heavily on CoQ10.

In fact, a major clinical trial (the well-known Q-SYMBIO study) found that people with heart failure who took CoQ10 had:

* fewer major heart-related events
* reduced risk of dying from heart issues
* lower all-cause mortality

That’s huge. Like, “why isn’t everyone talking about this?” huge.

2. If you’re on a statin, CoQ10 matters even more
Statins are powerful cholesterol-lowering medications — but they come with a side effect few people know about:

They block the same pathway your body uses to make CoQ10.

So, statins can lower CoQ10 levels significantly, which may contribute to:
* muscle aches
* weakness
* fatigue
* feeling “off”
* stopping the statin altogether (which puts your heart at risk)

Some research shows CoQ10 supplementation helps ease these muscle symptoms — and many clinicians use it for this exact reason.

3. Better energy + less fatigue? Yes, please!

A 2022 meta-analysis (basically, a mega-study) found CoQ10 significantly reduced fatigue in both healthy adults and those with chronic illness.

Translation:
If you’re constantly drained, slow to recover, or feel older than you are, your mitochondria might be waving a tiny white flag.

4. It’s safe and easy to take
CoQ10 is extremely well tolerated.
Even high doses are rarely an issue.

This low-risk profile + strong biological role = why it lands in the “top supplement” category for many practitioners.

Who might benefit the most from CoQ10?
You might consider talking to your provider about CoQ10 if you:

✔️ Take a statin and have muscle aches or fatigue
✔️ Have heart issues or reduced heart function
✔️ Experience chronic fatigue or slow exercise recovery
✔️ Are over 40 and want to support healthy aging
✔️ Have metabolic issues (like diabetes or cardiovascular risk)
✔️ Feel tired, stressed, or low-energy more days than not

Basically: if your cells could use a boost, CoQ10 is worth exploring.

How to take it (the right way)
* Start with 100–200 mg/day
* Take it with a meal containing fat (it absorbs better)
* Choose a third-party tested brand. Dr. Dangovian’s supplements are of the highest quality and 3rd party tested
* Reevaluate how you feel after 3–6 months

Many people report noticeable improvements in energy, muscle comfort, and stamina.

Final Thoughts: Should you take CoQ10?

If your goal is:
✨ more energy
✨ better heart support
✨ healthier aging
✨ or reducing statin side-effects

…then CoQ10 may be one of the smartest supplements to discuss with your doctor.

It’s not hype. It’s not trendy.
It’s simply a molecule your body already uses — one that becomes even more important as you age.

Please speak with your Health Care Practitioner, Dr. Dangovian or anyone on his team if you have any other questions about CoenzymeQ10. 

This is where you can get a high quality safe source of this supplement.

The post Feeling Tired For No Reason? appeared first on Wellness Training Institute.

You’ve probably heard the term “adaptogen” tossed around in wellness circles lately. But what does it really mean? Adaptogens are herbs, roots, or fungi that help your body regulate its stress response and return to balance, according to UCLA Health. What makes them interesting is that they seem to adapt—i.e., they help calm your stress when it’s high, or provide support when your energy is low.

Why Use Adaptogens? What They Can Help With

Here are some of the reasons folks turn to adaptogen supplements—and a look at what science suggests they might actually help with:

1. Stress & Cortisol Regulation

One of the strongest areas of evidence is in stress reduction. A recent systematic review found that Withania somnifera (ashwagandha) lowered cortisol levels and improved perceived stress scores in controlled trials after about 8 weeks of use. 

2. Fatigue, Energy & Endurance Support

Especially in athletes or active individuals, adaptogens like Rhodiola, ginseng, and cordyceps are often used to push through plateaus, support recovery, and resist fatigue. 

3. Mood, Focus & Cognitive Support

There’s some promising research that adaptogens can support neurotransmitters like serotonin and dopamine, which can help with mood and cognitive clarity. They may also offer neuroprotective and anti-inflammatory benefits. 

4. Hormonal & Immune Balance

By supporting your body’s stress system, adaptogens may indirectly help normalize hormone levels (especially when stress is a key disruptor). Some adaptogens are also studied for immune support and anti-inflammatory action.

Over the years, Dr. Dangovian has seen how daily use of certain adaptogens (since the early 1990s!) have helped his cardiology practice team and wellness clients manage the demands of busy work and life—without burning out.

Why Consider a Supplement vs. Just Food / Herbs

• Concentration & Standardization: Supplements can deliver efficacious doses of active compounds in a form that’s more reliably measured than what you might get from food or teas.
• Consistency: For many adaptogens to have an effect, you need regular use over weeks (not a one-off dose). Supplements make routine easier.
• Synergistic blends: Some products combine adaptogens in blends that (theoretically) support multiple systems (stress, energy, immunity), though you’ll want to choose wisely based on what your body needs.

Cautions & Reality Checks (What They Don’t Tell You)

I believe in balance and transparency, so here are the riskier sides and things to consider:

• Limited human research & methodological issues: Many studies are small, short, or use healthy volunteers. Some reviews caution that the evidence is promising but not definitive.
• Not a silver bullet: Adaptogens don’t replace foundational health practices—sleep, nutrition, movement, stress management still come first.
• Potential side effects/interactions: Digestive upset, dizziness, insomnia, or allergic reactions are possible. Some adaptogens can interact with medications (like for blood pressure, thyroid, and diabetes).
• Quality & regulation issues: Supplements in the U.S. are not regulated like drugs. What’s on the label doesn’t always match what’s inside. Choosing third-party tested products is key. Dr. Dangovian and his team research out the best supplements on the market for the highest quality that are third party tested
• Not always suited for everyone: Pregnant or breastfeeding individuals, those with autoimmune conditions, or people on immune-modulating drugs should use caution and consult a provider.

How Dr. Dangovian and his team Use Them (and I’d recommend you) Approach Adaptogens in Practice

• Start with the basics first: Ensure sleep, movement, stress tools, and nutrition are in place.
• Choose wisely: Pick one adaptogen to test (ashwagandha, Rhodiola, etc.), ideally standardized and third-party tested.
• Begin low & slow: Start with a conservative dose and track how you feel (energy, sleep, mood).
• Monitor & re-evaluate: After 6–8 weeks, it can take that long to feel the effects. Consider journaling along the way to assess whether you’re seeing benefits. Consider a temporary break to avoid tolerance.

He recommends the use Adaptogens to most of his patients. He personally takes them once in the morning to start with a calm mind and body and then again before bed to have more restful sleep.

In Summary

If you’d like help selecting a safe adaptogen or integrating one into your health plan, I’d be happy to help! A lot of our patients use Premier Research Labs Adaptogen-R3 provides whole body stress support.

You can buy it here:

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Let me tell you why magnesium is such a power player in health—and what to watch out for when using it.

Magnesium is a mineral your body absolutely needs, yet most people don’t get enough through food alone. It’s involved in hundreds of processes—everything from calming your nervous system to managing blood sugar, helping your muscles move smoothly, and keeping your heart rhythm steady. It also plays a big role in supporting restful sleep and a healthy mood.  We can get magnesium mostly through food, including cacao, pumpkin and chia seeds, certain nuts, spinach, black beans, and edamame. These are considered some of the highest foods containing magnesium. As we get older, we could become deficient because it is not being absorbed properly. According to the National Library of Medicine, intestinal absorption of magnesium tends to fall with age, and this decline may be one of the possible causes of magnesium deficiency with aging. The alteration of the intestinal absorption of magnesium in an older person is often worsened by impairment of vitamin D, common in older people. Optimal magnesium requirement with food is considered to be 320 mg/day for women and 420 mg/day for men, according to the 2015–2020 Dietary Guidelines for Americans, but higher requirements may be needed in some physiologic conditions, such as pregnancy, aging, or during exercise, and in some pathological conditions. 

So why do people often take magnesium supplements? Let’s face it, we don’t get enough with our diet, and to reiterate it helps with: 

• Ease muscle cramps and tension
• Improve sleep quality
• Support blood sugar balance and insulin sensitivity
• Help with migraines in some cases
• Support heart and vascular health
• Bone Health

Over the years, Dr. Dangovian has seen how daily use of magnesium (since the mid 1990’s!) has helped his cardiology practice team and wellness clients manage the demands of busy work and life—without burning out.

All of that said, it’s not without caution. Some of the more common side effects are digestive—things like diarrhea, nausea, or stomach discomfort—especially when doses get too high.  And in rare cases, if someone already has impaired kidney function or they take extremely high amounts, magnesium levels can build up too much (a condition called hypermagnesemia), which can be dangerous.  

Smart Approaches to use Magnesium I’d recommend:

1. Start with diet first—eat magnesium-rich foods like cacao, leafy greens, nuts, seeds, legumes
2. Use a well-absorbed form of magnesium (glycinate, malate, or citrate tends to be gentler on digestion)
3. Begin with a low dose to test tolerance
4. Keep it separated from other minerals or medications (like calcium, iron, zinc) so absorption is optimal
5. Check in with your doctor—especially if you have kidney issues, take medications, or have any chronic conditions

He frequently recommends magnesium . He personally takes them once in the morning to start with a calm mind and body and then again before bed to have more restful sleep.

Supplements are not regulated by the FDA and if you are not careful you could be paying a lot of money for a product that has other bi-products in them or from a low quality source. Dr. Dangovian and his team research out the best supplements on the market for the highest quality that are third party tested.

Magnesium is a fantastic tool in the toolbox—but like all tools, it works best when used skillfully and with awareness. Let us know if you’d like help figuring out what form or dosage might be right for you.

This is our go-to product that is most popular:

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• 1 red beet (peeled and cubed)
• 2 potatoes (Nicole used a white potato, but a sweet potato would be great too! Cut into cubes, leaving the skin on is optional)
• 1 red onion (sliced thinly)
• 3 large carrots (peeled and cut into slices)
• 1 red cabbage
• 1 package of mushrooms (sliced)
• 1 1/2 tbsp olive oil

Spices:

• 1 1/2 tsp Chilli powder (or to taste)
• 1 1/2 tsp coriander (or to taste)
• 1 1/2 tsp cumin (or to taste)
• 1 1/2 tsp garlic (or to taste)
• 1 1/2 tsp onion (or to taste)
• 1 1/2 tsp red pepper flakes (or to taste)

Toppings:

Cashew Cheese Sauce 

Cashew Sour Cream

1. Preheat oven to 400 degrees
2. In a large bowl, combine carrots, potatoes, oil, chili powder, coriander, cumin, garlic, onion, red pepper flakes and mix well. Spread the veggies evenly onto an 18×13 cookie sheet.
3. Cut up the onion and add 1/2 of it to the pan that you’ve started the other roasted veggies. The other half is going to be cooked with the mushrooms so just set them aside. Add beets last the 18×13 pan.
4. Pop the veggies in the oven and start a timer for about 25-30 minutes.
5. While the veggies are cooking start to sauté mushrooms in a pan for about 5 minutes, then add the onion that you set aside earlier. Continue cooking for about 5 more minutes.
6. Make the Cheese sauce and Cashew Sour Cream to top the “Nacho” with.
7. Start building your Nachos! Your Red Cabbage is your “tortilla chip”. Peel the leaves off and then add the roasted veggies, mushrooms/onions, cashew cheese sauce, and cashew sour cream. Yum!

**Optional- Amy’s Vegan Refried Beans! Add them to the “nacho” 🙂

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