Author: Brianna Swyden

Smart Strategies to Support your GLP-1 Journey

Posted on by Brianna Swyden

Supplement Support: The Big Four

The four supplements below work synergistically with GLP-1 therapy to fill nutritional gaps, protect gut health, and enhance health benefits.

Kyo-Dophilus® Enzyme+ Probiotic

GLP-1 drugs slow gastric emptying and can reduce stomach acid output. While that helps you feel full longer, it also impairs your ability to break down proteins, fats, and carbohydrates.2 A digestive enzyme that contains protease, lipase, lactase, and amylase can restore efficient digestion—particularly when combined with a probiotic.

Key Benefits:

  • Reduces bloating, gas, and post-meal discomfort3
  • Promotes better absorption of fat-soluble vitamins (A,D,E,K)4
  • Improves protein absorption to help prevent muscle loss5
  • Supports exercise performance via improved nutrient delivery.6

Kyo-Dophilus® Pro+ Synbiotic

GLP-1 medications alter digestive motility and can disrupt the balance of good to bad bacteria, contributing to gastrointestinal side effects. Synbiotics combine probiotics with prebiotics to improve gut health, enhance the survival of beneficial gut bacteria, and provide synergistic health benefits.

Key Benefits:

  • Reduces nausea, bloating, and irregularity.7
  • Enhances GLP-1’s metabolic and weight loss effects.8
  • Supports immune function by improving gut microbiome.9
  • May improve muscle mass when used alongside resistance training.10

Kyolic® Aged Garlic Extract™

Aged Garlic Extract (AGE) is a proprietary odor-free supplement rich in organosulfur compounds shown to provide key cardiovascular benefits in numerous double-blind, randomized, placebo-controlled clinical trials. GLP-1 drugs also reduce cardiovascular risk factors while in use—AGE can complement and amplify these benefits. Adding AGE to your long-term health routine can further support a healthy heart for a lifetime.*

Key Benefits:

  • Lowers blood pressure11
  • Reduces LDL cholesterol and triglycerides12
  • Anti-inflammatory and antioxidant protection13
  • Helps prevent the progression of atherosclerosis and coronary artery calcification14

Kyo-Green® Powdered Drink Mix

GLP-1 therapy often leads to significantly reduced food intake. A daily greens powder containing barley and wheat grass, chlorella, brown rice, kelp, inulin, and superfoods provides a concentrated source of micronutrients a reduced-calorie diet may miss.

Key Benefits:

  • Fills micronutrient gaps (beta-carotene, vitamins C/D/E, iron, etc.)15
  • Supports natural energy without stimulants16
  • Alkalizing phytonutrients reduce systemic inflammation17
  • Antioxidants that support post-exercise muscle recovery18

Healthy Lifestyle Changes to Maximize GLP-1 Benefits

Those weekly jabs or daily pills are just one part of your weight loss journey. Lifestyle changes are also critical to achieve optimal results and foster good health for a lifetime.

Exercise

Resistance training two to three times per week is vital for preventing muscle loss during rapid weight loss, especially in those using GLP-1 therapy.19 Combine with 150 minutes of moderate cardio/endurance exercise  to enhance GLP-1’s glucose lowering effect.20

Nutrition Strategy

Prioritize eating at least 30g of protein at every meal to preserve lean muscle.21  It’s also important to load up on fiber-rich vegetables, fruits, legumes, and whole grains. Because GLP-1 drugs slow digestion, eating small, frequent meals can help reduce digestive issues and improve nutritional status.22

Hydration

Consuming 64-100 ounces of water daily and including water-rich fruits and veggies in your meals and snacks can help maintain proper hydration This is especially important since GLP-1’s often reduce the urge to drink fluids.23,24 Dehydration can worsen GLP-1 side effects including headaches and constipation.25

Sleep

Getting seven to nine hours of high-quality sleep can help maximize weight loss and exercise-induced muscle growth.26 Poor sleep—even for a single night—undermines weight loss by upending the hunger hormones, ghrelin and leptin while elevating the stress hormone, cortisol.27

Managing Common Side Effects

Studies show that 40-70% of GLP-1 users experience side effects, especially early in treatment.28 The following tips may help:

  • Nausea: Probiotics, small meals, ginger tea29
  • Constipation: Synbiotics, fiber, hydration, taking a walk30
  • Bloating/Gas/Feelings of Fullness: Digestive enzymes, gentle movement3
  • Fatigue: Powdered greens drink mix, B vitamins, adequate protein31
  • Muscle Loss: Aged Garlic Extract, adequate protein, high-quality sleep32

Kyolic: Real Aged Garlic Extract Backed By Real Science

Posted on by Brianna Swyden

This guide will take the mask off these copycat supplements to ensure you’re actually getting the health benefits Kyolic® Aged Garlic Extract™ (AGE) provides.

Proven Dosages: What Human Clinical Studies on AGE Actually Show

The clinical research on AGE doesn’t support supplements boasting 7,500 mg. The dosages that appear repeatedly in peer-reviewed studies are specific, well-tested, and much lower than what copycat brands are advertising.

Multiple studies have used Kyolic AGE powder at 1,000 to 3,600 mg per day with measurable, documented benefits. For instance, in one meta-analysis of 12 clinical trials involving more than 550 participants, 1,200 mg. of Kyolic AGE lowered systolic blood pressure an average of 8.3±1.9 mmHg and diastolic blood pressure by 5.5±1.9 mmHg. The same study review also found that Kyolic AGE reduced arterial stiffness and improved gut microbiota.1 * A randomized double-blind placebo-controlled trial reported that taking a divided daily dose of 3,600 mg of AGE for six weeks reduced systemic inflammation, balanced the body’s immune response, and lowered LDL cholesterol in obese individuals.2*

These studies aren’t outliers. Kyolic AGE has been the subject of over 1,000 published scientific papers documenting its health benefits, its chemistry, and its method of action—all converging on a consistent, science-backed dosage range. The 7,500 mg figure on copycat products has no corresponding clinical evidence behind it. It’s a marketing number, not a medical one. And if you were to ask for copies of the peer-reviewed published research on their specific product, it is highly unlikely you would receive one.

The Aging Process: What’s Better—20 Months or 24 Months?

Authentic Aged Garlic Extract is produced through a proprietary, carefully controlled, time-intensive process. An aging process of up to 20-month creates antioxidant properties by modifying unstable molecules such as allicin, and increases stable and highly bioavailable water-soluble organosulfur compounds, such as S-allylcysteine (SAC) and S-1-propenyl-L-cysteine (S1PC®).3,4  While this duration is not arbitrary—it’s the validated standard that creates Kyolic AGE’s unique beneficial compounds—it is adjustable up to 20 months. This is due to the use of organically grown raw garlic, whose properties can vary from crop to crop. Batches are tested at regular intervals to verify that they meet Wakunaga’s standard for potency. However, the number of months spent aging the garlic is only one part of the process for creating the unique properties of Kyolic AGE.

Some copycat supplements claim a “24-month aging” process as if longer is automatically better. Without transparent manufacturing documentation, third-party verification, or validated SAC content, such claims are unverifiable.

Aged Garlic Extract Standardization

SAC levels are intentionally omitted on the Supplement Facts label of Kyolic AGE products as that value can vary due to the naturally occurring compounds in raw garlic. But Kyolic products are consistently formulated and each batch is verified to contain a reliable amount of SAC—as clinically shown to provide health benefits. However, because SAC is just one of several documented compounds in AGE, it is considered not to be the only bioactive responsible for Kyolic’s many verified benefits. To that end, Wakunaga continues to investigate AGE’s complex chemical make-up and the mechanisms of action these various compounds may provide. What’s more, Wakunaga maintains the following third-party certifications: NSF Dietary Supplements GMP Certification and EU GMP Drug Certification by Regierungspräsidium Tübingen (RPT).5

Why Aged Garlic Is Not the Same as Fermented Garlic

This is one of the most pervasive misunderstandings in the garlic supplement market. You’ll see copycat labels often using the words “fermented” and “aged” interchangeably, as though they describe the same process. They do not.

  • Aging (the Kyolic method) involves aging sliced raw organic garlic in an aqueous ethanol solution at room temperature for up to 20 months.6 This is an extraction and transformation process—no live bacteria or microorganisms are involved. The result is a precisely controlled conversion of unstable sulfur compounds into stable, water-soluble organosulfur compounds and amino acids.
  • Fermentation, by contrast, is a microbial process. Fermenting garlic involves bioconversion with the assistance of bacteria or other microorganisms. This produces a different product with different compounds and a different (and more limited) evidence base than true Kyolic Aged Garlic Extract.7

Why Softgels Are a Poor Delivery Vehicle for AGE

Here is where the copycat softgels reveal their most significant problem. The powerful, clinically studied compounds in Kyolic Aged Garlic Extract are water-soluble, delivered in a liquid or powder format in capsules or tablets. Softgels are an oil-based delivery system8 designed for oil-soluble nutrients like fish oil, CoQ10 or garlic oil. Garlic oil does not have the same compounds or health benefits as Kyolic Aged Garlic Extract.

Wakunaga’s aging process catalyzes the unstable compounds in raw garlic into stable, safe, and beneficial water-soluble organosulfur compounds such as SAC and more, which have been shown to be highly bioavailable.3 The body absorbs Kyolic AGE efficiently precisely because it is water-soluble.

The Bottom Line: Read Past the Label

You may be tempted by copycat claims. After all, “7,500 mg” sounds more powerful than a supplement offering 1,000, 2,400, or even 3,600 mg. “24-month aging” sounds more thorough than up to 20 months. “Softgel” sounds more sophisticated than a simple liquid, capsule or tablet. But none of those marketing claims correspond to clinical efficacy.

Authentic Kyolic Aged Garlic Extract’s numerous benefits are clinically verified in published, peer-reviewed studies. Many of these studies are randomized, double-blind, placebo-controlled human clinical trials – the “gold standard” of clinical research trials. Its dosages are validated. Its aging process is scientifically supported. Its bioactive compounds are delivered in a form your body can actually absorb and use.

When evaluating any aged garlic supplement, ask these six questions:

  1. Is the product supported by published, peer-reviewed clinical trials that specifically note the dosage and format that was used in the study or does it rely on borrowed science?
  2. What are the dosages used in the clinical studies, and does this product match them?
  3. Is the aging or processing method verified?
  4. Are the primary active compounds water-soluble or oil-soluble and does the delivery format—liquid or powder in capsules or tablets vs. softgels—match?
  5. Does the supplement manufacturer hold GMP certifications to ensure safe, quality controlled production processes to ensure purity and potency?
  6. Does the product’s website prominently feature too-good-to-be-true claims and lack contact information to reach them? These are often red flags of a less-than-scientifically-validated supplement.

In the case of Kyolic AGE, the science is clear. The chemistry is clear. And the mismatch between oil-based softgel products and authentic AGE is clear. For true health benefits, seek out the originator and leader in aged garlic extract products—Kyolic. We’ve been here for 70 years to support the health of the world’s population.

Gut Check: Why the Microbiome is the Key to Men’s Digestive Wellness

Posted on by Brianna Swyden

Your gut is home to roughly 38 trillion bacteria, along with fungi, viruses, and other microscopic organisms.1 That might sound alarming, but most of them are helpful—or at least harmless. Together, they make up what scientists call your gut microbiota, and they do a lot more than you might expect. These tiny residents (collectively called your microbiome) help break down foods your body can’t digest on its own. They also teach your immune system what bugs to fight, make certain vitamins, and even send signals to your brain that affect your mood.

Here’s the part that surprises most people: a man’s microbiome looks meaningfully different from a woman’s. And those differences help explain why men are more likely to develop certain digestive problems. In fact, being a guy is one of the biggest factors shaping which bacteria live in your gut, right up there with what you eat and how old you are.

His Gut vs. Her Gut: A Tale of Two Microbiomes

For a long time, researchers treated the difference between male and female bodies as a side note when studying gut health. That changed when studies involving thousands of people started finding consistent differences in the types and amounts of bacteria men and women carry.

Scientific surveys, including the American Gut Project and the Human Microbiome Project, found that men tended to have more of certain bacterial types (like Prevotella and Ruminococcus), while women had more of others (like Bifidobacterium).2,3 These patterns held up even when researchers accounted for differences in diet and lifestyle.

Scientists also looked at how many different types of bacteria live in the gut based on sex. More diversity is generally better, and the picture here is nuanced: men showed higher diversity in some age groups, while women tended to maintain their gut diversity better as they get older, possibly because of the protective effects of estrogen on the gut lining.4 Even without factoring aging into the equation, hormones matter.

What you eat also plays a key role. On average, men tend to eat more red meat and less fiber-rich grains, fruits, and veggies than women. Fiber is basically food for your gut bacteria. Without enough of it, the beneficial bacteria that protect your health start to dwindle.5 This can leave men more vulnerable to three serious digestive conditions: acid reflux, ulcers, and colon cancer.

Acid reflux.

Most people have experienced heartburn—that burning feeling in the chest when stomach acid creeps back up your throat. When it happens on a regular basis, it’s called GERD (gastroesophageal reflux disease), a condition about one in five adults in Western countries deals with.6

Here’s where men have a real disadvantage: while women complain about heartburn more often, men are two to three times more likely to develop a serious complication called Barrett’s esophagus. This change in the lining of the esophagus can, over time, develop into cancer.7  Making matters worse, men tend to store more visceral fat around their abdominal organs. This fat physically squeezes the valve at the bottom of your esophagus—the one that’s supposed to keep stomach acid from coming back up—and weakens it.8

Studies also show that men with chronic acid reflux have a more unbalanced mix of bacteria in their esophagus, which further weakens the protective mucus lining and makes the problem worse over time.9

Stomach ulcers.

Ulcers are open sores that form in the lining of the stomach or the upper part of the small intestine. They’re about 50 percent more common in men than women.10

Two things cause most ulcers. The first is a bacterium called Helicobacter pylori that buries itself in the stomach lining. Research suggests that men infected with H. pylori have less variety in their gut bacteria overall, which means their bodies are less able to fight back against the damage this bug causes.11 The second cause is the use of common pain relievers like ibuprofen and aspirin among older men to relieve chronic discomfort like back pain or joint stiffness. Yet frequent use or taking high doses directly damage the stomach’s protective lining.12

Luckily, H. pylori is easy to detect with a breath test, stool test, or blood test. It’s quick, cheap, and could make a big difference. If you have it, a short course of antibiotics clears it up in more than 85 percent of cases and significantly cuts your risk of ulcers and stomach cancer down the road.

Colon cancer.

Colon cancer is the second-biggest cancer killer in the United States, and men get it at roughly 20 percent higher rates than women.13 Gut bacteria aren’t just bystanders here. Researchers have found that certain species are actually present inside colon tumors and fuel inflammation, which may help cancer develop and cancer grow.14 And here’s the kicker: men’s higher belly fat, lower fiber intake, and greater alcohol use create a gut environment where cancer-promoting bacteria thrive and protective ones disappear.

What you eat can make this worse. When gut bacteria process red meat, they produce chemicals called secondary bile acids, which are toxic to the cells lining your colon. This essentially causes damage that can eventually become cancer.15 At the same time, a low-fiber diet starves the bacteria that produce a protective substance called butyrate, which normally keeps colon cells healthy and prevents tumors from forming.16

The good news? Colon cancer is one of the most preventable cancers medicine knows of. A colonoscopy, starting at age 45 (earlier if it runs in your family), finds pre-cancerous growths before they become cancer. One clean colonoscopy every 10 years is one of the most powerful health decisions a man can make.

Tune Up Your Microbiome with Probiotics

Probiotic supplements seem to be everywhere, from health food stores to online retailers. Can they be a good thing for your gut? Absolutely, but here’s a reality check: they aren’t a magic bullet. Probiotics don’t move in and permanently change your microbiome. In most cases, they act like a short-term helping hand. As they pass through your gut, they compete with harmful bacteria for space and food, fortify your immune system, and help keep your gut lining strong and intact.17 But, because these benefits are transitory, it’s essential to take them every day.

One important thing to know: not all probiotics are the same. Different bacterial strains do completely different things. This is why matching the right probiotic to the right problem is important. For instance, a probiotic that contains Lactobacillus rhamnosus GG and Bifidobacterium longum can help clear H. pylori when taken alongside antibiotics.18 There’s also some evidence that a synbiotic (a supplement that combines prebiotics and probiotics) may help lower the risk of colon cancer.19  And some research suggests that probiotics like Lactobacillus gasseri and L. plantarum might even help to reduce belly fat.20

Just know this: not all probiotic supplements are the same. Look for a probiotic that:

  • Lists the full name of what’s inside—genus, species, and strain code
  • Uses DNA sequencing to ensure you’re getting the probiotic strains listed on the label
  • Ensures the live bacteria is valid at the expiry date, not just when it was made
  • Is shelf stable, no refrigeration needed

Remember, probiotics—even when combined with a prebiotic—can’t replace a healthy lifestyle. They won’t replace a colonoscopy. They won’t cure an H. pylori infection on their own. They won’t undo years of poor eating in a month. They are simply one very important tool in your gut health toolbox. The foundation of a healthy gut is still what you eat every single day—and no capsule can replace that.

Podcast – Exploring the Cognitive Health Benefits of Aged Garlic Extract

Posted on by Brianna Swyden

Holistic practitioner Jane Jansen from the Tree of Life Wellness Center in Massachusetts discusses a newly published double-blind, randomized, placebo-controlled trial at the Los Angeles Biomedical Research Institute at Harbor-UCLA involving 72 participants with pre-hypertension or hypertension. Over 12 weeks, one group took 2,400 mg/day of Kyolic Aged Garlic Extract (Reserve formula), and cognitive function was tracked using the Montreal Cognitive Assessment (MoCA).

Jansen reports that the study showed that 92% of the aged garlic extract group had no cognitive impairment after the 12 week trial, while the placebo group showed more cognitive decline, with benefits attributed to increased nitric oxide bioavailability, improved endothelial function, better cerebral blood flow, nerve protection/repair, and enhanced brain waste removal. During the podcast Jane contrasts this approach with costly Alzheimer’s plaque-busting drugs and discusses prevention strategies, including diet, sleep (glymphatic system), exercise, inflammation control, and circulation-supporting nutrients such as nattokinase.

Click here to listen to Part 1 and Part 2 of this podcast.

About Jane Jansen

Jane Jansen is a Naturopathic Practitioner and Clinical Holistic Specialist at the Tree of Life Wellness Center in Massachusetts who blends natural medicine training with years of real-world clinical experience.

About Dr. Ronald Hoffman

Dr. Ronald Hoffman is one of New York’s pioneering Integrative Medicine practitioners. He obtained his MD from Albert Einstein College of Medicine, and has been practicing for 34 years. His radio program, Intelligent Medicine, is the longest-running physician-hosted health program on the air.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Discover the Mushrooms That Actually Support Women’s Health

Posted on by Brianna Swyden

While medicinal mushrooms can support good health at every age and stage of a women’s life, they are especially useful for women trying to navigate the hormonal rollercoaster of peri- and post- menopause. Here’s what you need to know about three of the most popular mushroom varieties and how they can help you thrive no matter what season you’re in.

Meet 3 Mushrooms Worth Knowing

Used for centuries in traditional Asian medicine, medicinal mushrooms contain bioactive compounds with specific benefits for a wide range of health concerns. Here are three of the best for supporting women’s health.

Reishi: The mushroom of immortality.

Revered in Traditional Chinese Medicine (TCM) since millennia, reishi is perhaps the most well-research functional mushroom on the planet. It’s main bioactive compounds—triterpenes and beta-glucans—are the focus of a growing body of modern research.1 Here’s why: Reishi’s triterpenes modulate the HPA axis, which is the body’s stress-response system. This is especially relevant for women, who are twice as likely as men to experience anxiety disorders.2

Chronic stress also disrupts estrogen and progesterone balance, contributing to cycle irregularity, poor sleep, and fatigue. A small 2012 randomized study found that supplementing with a mushroom blend containing reishi meaningfully reduced fatigue and improved the quality of life in adults with moderate to severe stress.3 Reishi has also been shown to foster better sleep, decreasing the time it takes to fall asleep, increasing the time asleep, and improving non-REM sleep.4,5

Reishi can be particularly useful during perimenopause. Not only can supplementation help with menopausal fatigue, insomnia, and mood swings, early findings suggest that reishi may have estrogen-like activity. This may be useful in regulating hormone levels to help prevent post menopausal-related issues like bone loss and cardiovascular disease.6,7

Cordyceps: The energy mushroom.

Originally discovered in Tibet, cordyceps has become one of the most studied mushrooms for physical performance and energy metabolism. This is largely due to its ability to enhance ATP production, which is the primary source of energy for your cells. Studies show that cordycepin, the mushroom’s key bioactive, boosts mitochondrial efficiency, helping your cells produce more energy more effectively.8  

What does that look like in real life? A 2016 randomized, double-blind trial found that supplementing with cordyceps significantly improved VO2 max (the maximum amount of oxygen your body uses during intense exercise) and delayed fatigue compared to a placebo, even in healthy, active women.9

Beyond energy, cordyceps may support reproductive health and reduce menopausal symptoms. Early research suggests that this shroom can influence estrogen pathways, showing positive effects on ovarian function and luteinizing hormone. It may also have the ability to offset menopausal weight gain.10,11 These preliminary findings are promising for women navigating perimenopause or irregular cycles.

Lion’s Mane: The brain mushroom

Lion’s mane is arguably the most exciting mushroom in brain health circles. It’s unique makeup of compounds—especially the hericenones found in the mushroom’s fruiting bodies—are the only natural substances known to stimulate the production of Nerve Growth Factor (NGF). NGF is critical for the growth, maintenance, and survival of neurons. Because hericenones can cross the blood-brain barrier, they stimulate cognitive improvement and may, according to some experts, potentially be able to treat neurodegenerative diseases.12,13

Since women experience Alzheimer’s disease at nearly twice the rate of men, lion’s mane may offer a complementary pathway for brain health support throughout life. It may also help with the brain fog that can occur during peri-menopause. In one double-blind, placebo-controlled trial involving older adults with mild cognitive impairment, cognition was significantly improved in those supplementing with lion’s mane for 16 weeks.14

On the mental health front, a four-week study of menopausal women in Japan found that those taking lion’s mane reported lower levels of irritability, anxiety, and concentration problems compared to those taking a placebo.15 Researchers attributed this effect to reduced inflammation in the brain and improved neural plasticity, both of which affect mood regulation.

How to Incorporate Functional Mushrooms Into Your Routine

Not all mushroom supplements are created equal. These tips can help you effectively choose and use these female-friendly fungi:

Stacking. Many women find that adding all three mushrooms to their daily routine helps to effectively address their wellness goals.

What to look for. Check the label to ensure you’re getting mushroom fruiting bodies, not mycelium-on-grain, which have lower concentrations of active compounds. It’s also smart to seek out supplements that contains complementary ingredients that support your current health issue, such as Aged Garlic Extract, Aronia berry, B12, L-theanine, oregano, valarian, and zinc.

Timing matters. Reishi should be taken in the evening before bed while lion’s mane and cordyceps should be taken in the morning.

Patience is required. The benefits provided by medicinal mushrooms builds over time. Most women notice effects between four and eight weeks.

Safety. Medicinal mushrooms are generally considered safe for most people but they can interact with certain medications. These include blood thinners, diabetes medications, and immunosuppressants. If you are pregnant, breastfeeding, or managing a chronic condition, consult your healthcare provider before supplementing.

Building Immunity That Lasts

Posted on by Brianna Swyden

Most people only think about their immune system when they feel a cold coming on. Although that’s understandable, it’s exactly backwards. The immune system’s most powerful work happens before health threats arrive at your doorstep. Building this type of robust immune protection requires daily practice, not emergency intervention after a problem occurs.

Why Does Long-Term Immunity Matter?

Think about the last time you powered through a stressful event and emerged unscathed—no sniffles, no energy crashes, no slow recovery. Chances are your immune system was quietly doing extraordinary work in the background. Even if you take steps to build up your immunity, research consistently shows that your immune function declines with age through a process called immunosenescence.1 This can leave you more vulnerable to short-and long-term illness.

Making matters worse, chronic stress, poor nutrition, and specific nutrient deficiencies can accelerate immune system decline at any age. Natural killer (NK) cell activity drops, cytokine signaling (chemical messengers that coordinate immune responses) becomes dysregulated, and your gut microbiome—home to roughly 70 percent of your immune cells—loses its diversity.2

Now imagine giving your immune system a reset with a reliable set of helpers: five supplement ingredients that prime your natural killer cells, quiet unnecessary inflammation, fuel cellular energy, and guard your gut, all at once. These ingredients—chaga, cordyceps, and turkey tail mushrooms, along with vitamin B12 and Aged Garlic Extract (AGE)—target the immune system from multiple angles. Let’s take a closer look.

Meet Your Five Immune System’s BFFs

Your immune system’s most powerful allies aren’t drugs. They are molecules that nature spent millions of years perfecting to help fortify your defenses. Paired with a balanced whole foods diet, regular exercise, and quality sleep, they can help provide continuous, long-term immune protection, 365 days a year.

Chaga mushrooms: nature’s antioxidant powerhouse

This black, charcoal-like fungus has been used for centuries as a medicinal tea to treat ailments such as infections, gastrointestinal issues, and liver disorders. Now modern science is validating what traditional healers have long understood.

What are chaga mushroom’s immune benefits?

Chaga is one of the most antioxidant-rich substances on the planet. The mushroom’s immune credentials come from its dense concentration of beta-glucans, polyphenols, triterpenoids, and melanin. Beta-glucans are the star players: they bind to receptors on immune cells, triggering the proliferation of white blood cells and regulating cytokine production.3

Particularly impressive is chaga’s dual action. It can stimulate beneficial cytokines like IL-6 to support immune recovery, while simultaneously suppressing harmful inflammatory cytokines like TNF-α—a balancing act that few natural compounds achieve.3 For everyday wellness, this translates to an immune system that responds more vigorously when it needs to, and stands down when the threat has passed.

Cordyceps Mushrooms: Energy and NK Activation

If chaga is the immune sentinel, cordyceps is the energy engine. Revered in Traditional Chinese Medicine, this parasitic fungus has accumulated an impressive clinical profile for its health benefits, like boosting stamina and immunity.

How does cordyceps enhance both energy and immunity?

Cordyceps’ secret weapon is cordycepin, a bioactive compound whose structure is similar to adenosine—a building block of ATP, the body’s cellular fuel. Research confirms that cordyceps enhances cellular energy production by increasing ATP synthesis in mitochondria. This explains why athletes and older adults report noticeable improvements in stamina and reduced fatigue when supplementing with cordyceps.4

On the immunity front, research published in BMC Complementary Medicine and Therapies found that a cordyceps produced a significant 38.8 percent enhancement in natural killer (NK) cell activity after just eight weeks in healthy adults.5 NK cells are the immune system’s first responders. They identify and destroy virus-infected cells before the adaptive immune system even mobilizes. Studies also indicate that Cordyceps can increase the production of key white blood cells called lymphocytes and, in some cases, reduce proinflammatory cytokine levels, such as IL-6 and IL-1β.6

Turkey Tail Mushrooms: The Most Studied Medicinal Mushroom

Turkey tail is arguably the most clinically validated mushroom in Western medicine. Its colorful fan-like caps harbor phenols, polysaccharides, terpenoids, and other compounds with antioxidant, antimicrobial, antiaging, liver-protective, and anti-diabetic properties.7  Moreover, turkey tail is an excellent source of ergothioneine, an amino acid that protects cells from damage, reduces inflammation, has neuroprotective properties, and accumulates in high-stress organs to support health and potentially slow aging-related diseases.8

How does turkey tail protect against short- and long-term health threats?

According to research, turkey tail mushrooms work on multiple fronts to guard against seasonal and chronic disease. Turkey tail mushrooms are rich in two polysaccharides that enhance immune health: polysaccharide-K (PSK) and polysaccharide peptides (PSP). Both PSK and PSP stimulate and regulate the immune system, helping to protect the body from cellular damage and pathogens that can trigger infection. 8,9,10 Turkey tail also contains significant amounts of beta-glucan—a soluble polysaccharide fiber that acts as an anti-inflammatory and helps regulate the immune system by activating white blood cells such as NK cells and macrophages when needed.11

Turkey tail mushrooms support a strong immune system in yet another way—by acting as a prebiotic. This encourages the growth of beneficial bacteria in your gut, improving the overall gut microbiome and, in turn, your immune system.12 These benefits were seen in a small randomized, controlled trial showing that PSP from turkey tail mushrooms improved the gut microbiome and the gut-immune connection in healthy adults.13

Vitamin B12: The Immune System’s Overlooked Nutrient

Vitamin B12 is the quiet architect of your immune system. It doesn’t grab headlines like trendy mushrooms, but without adequate levels, your immune army can’t grow, divide, or function properly. B12 is essential for DNA synthesis and cell division—functions that are especially critical for rapidly multiplying immune cells responding to an infection.14

Why does Vitamin B12 matter for immune health? 

Vitamin B12 plays a key role in white blood cell production, particularly lymphocytes and natural killer (NK) cells that fight infections. Research published in Clinical and Experimental Immunology found that vitamin B12-deficient patients have significantly lower counts of these vital immune cells. However, treatment with vitamin B12 restored all of these parameters—demonstrating that it acts as a direct immune-modulator, not merely a bystander nutrient.15

B12 is also indispensable for energy. It plays a central role in converting food into ATP and supports myelin production around nerve cells—the biological foundation for both mental clarity and physical vitality.16 Supplementing with methylcobalamin (the most bioavailable form of B12) ensures this foundational nutrient is never a weak link in your immune chain.

Who is most at risk of a Vitamin B12 deficiency?   

  • Vegans and vegetarians (B12 is found almost exclusively in animal products)
  • Adults over 60
  • Obese individuals
  • People taking metformin or using proton pump inhibitors
  • Those with Crohn’s disease, celiac disease, or other GI disorders 17

Aged Garlic Extract: Backed by 1,000+ Published Scientific Articles

Garlic has been used medicinally for over 5,000 years — but raw garlic and Aged Garlic Extract (AGE) are very different from each other. The aging process, which takes up to 20 months at room temperature, converts the harsh, unstable organosulfur compounds in fresh garlic into stable, odorless bioactives like S-allylcysteine (SAC). The result is an extract with intensified antioxidant capacity and dramatically improved bioavailability—and over 1,000 scientific papers that document its safety and efficacy.

How does AGE boost immunity? In a randomized, double-blind, placebo-controlled trial involving 120 healthy adults, those supplementing with AGE for 45 days experienced higher, more active T cell and NK cell levels compared to the placebo group. After 90 days, the AGE group reported reduced cold and flu severity: fewer symptoms, fewer days of suboptimal functioning, and fewer missed work or school days.18

A separate randomized, placebo-controlled trial published in PLOS ONE found that six weeks of AGE supplementation helped regulate the distribution of immune cells and prevented increases in the pro-inflammatory cytokines TNF-α and IL-6—markers directly linked to chronic disease risk.19  The GarGIC Trial, a 12-week double-blind, randomized, placebo-controlled trial, further confirmed that AGE improves gut microbial richness and diversity, with marked increases in the beneficial bacterial Lactobacillus and Clostridia species—directly supporting gut-derived immunity.20

What’s more, AGE boosts nitric oxide (NO), a vital gas produced by the body that relaxes blood vessels and improves circulation.21 This, in turn, enhances blood flow and the delivery of nutrients—including those in medicinal mushrooms. The combination of AGE’s ability to reduce inflammation and oxidative stress while increasing NO provides a synergistic effect that better supports targeted mushroom nutrient delivery.

Why These Five Work Better Together

Each of these nutritional ingredients support immune health through distinct but complementary pathways. Chaga and turkey tail prime and modulate the innate immune response (the immunity you’re born with) via beta-glucan receptors. Cordyceps drives cellular energy production and activates NK cells. Aged garlic extract enhances the function of both NK cells and gamma-delta T cells while simultaneously supporting the gut microbiome—the ecosystem from which 70 percent of immune signaling originates—as well as synergistic nutrient delivery. And vitamin B12 sits at the foundation, ensuring every immune cell that divides, differentiates, and deploys has the DNA-building blocks it needs to do so effectively.

Together, they cover the immune system from multiple angles: cell activation, cytokine balance, antioxidant protection, gut health, energy metabolism, and gene-level immune regulation. This kind of layered support is far more robust than targeting a single pathway — which is why stacking these ingredients, rather than relying on any one alone, represents the most comprehensive natural immune strategy available.

The science is clear: your immune system is not a fixed asset. It is a dynamic, trainable system that responds to what you give it. Feed it well on a consistent basis, and it will reward you with the kind of quiet, steady resilience that lets you live fully—not just survive seasonally.

Cognitive Decline Starts Earlier Than You Think! 6 Ways to Protect Your Brain

Posted on by Brianna Swyden

Lifestyle Changes That Protect Your Brain

Modern life can be taxing on your brain. In a world that seems more demanding by the day, work stress, poor sleep, digital overload, and ultra‑processed diets can chip away at your cognitive health, triggering decline earlier than you might think.2,3,4 An unhealthy lifestyle can also cause mental hiccups in your current day-to-day life. Adopting these healthy habits, however, can slow—and even reverse—this brain drain.

Move your body regularly.

Studies clearly show that physical activity is one of the strongest non‑drug tools for preserving cognition. Getting about 30 minutes of aerobic exercise (think running, swimming, biking, or brisk walking) per day, five days per week, can profoundly boost brain health by increasing cerebral blood flow, improving cognitive function, and stimulating the growth of new neural connections. Regular moderate-intensity aerobic exercise also increases the size of the hippocampus (a part of the brain involved in memory and learning), sharpens executive function, and reduces dementia risk.5 Adding strength training twice a week can further protect your brain by boosting brain‑derived neurotrophic factor (BDNF), a protein that helps neurons grow and form new connections.6

Prioritize sleep quality.

Sleep is when your brain clears waste products and consolidates memories.7,8 Short sleep and chronic insomnia are associated with poorer attention, slower thinking, and a higher risk of cognitive decline in later life.9 If raising kids or dealing with hustle culture finds you shortchanging your zzzz’s, a few non-negotiable sleep habits can have a profound effect on your brain health. Adopting a consistent sleep and wake time, limiting alcohol and caffeine late in the day, avoiding screens before bed, and dimming lights in the evening can improve sleep quality for many people.10 Aim for 7–9 hours of mostly uninterrupted sleep most nights.

Reduce chronic stress.

Living with long-term stress can raise your cortisol levels. Over time, these higher levels can impair your memory and lead to smaller volume in certain areas of your brain.11 Techniques such as mindfulness, meditation, yoga, and spending time in nature can help reduce stress levels and improve mental clarity.12 Even small daily stress‑management habits can make your mind feel clearer and more focused.

Eat for better brain health.

A study involving 11,000 people, ages 35-74, that was published in the journal JAMA Neurology reported that middle-aged people who ate the most ultra-processed food had a faster rate (up to 28 percent) of cognitive decline, compared with people who ate the least amount. 4 But eating a diet rich in antioxidants, healthy fats, and essential nutrients support better brain health. That means focusing on foods like leafy greens, fatty fish, nuts, and whole grains are excellent choices. Research shows that the Mediterranean and MIND diet, which are rich in vegetables, berries, whole grains, nuts, olive oil, and fish, are associated with less inflammation and oxidative stress—and that can slow cognitive decline.13

Avoid “digital dementia.”

This modern-day dilemma involves short-term memory loss, reduced attention span, and “brain fog” resulting from the over-reliance on digital technology and screen usage.14 A study published in the Journal of Integrative Neuroscience suggests that chronic sensory stimulation (via excessive screen time) may increase the risk of Alzheimer’s disease and other types of dementia later in life.15 But you can protect your brain while still keeping up with the digital world. Practice taking regular breaks from your devices to reduce screen time. Instead of relying on AI, try recalling information without a digital aid. Work on single tasks rather than trying to multitask to enhance concentration and productivity, and turn off app notifications on your smartphone to facilitate greater focus.

Supplements That Boost Brainpower

While healthy habits play a key role in maintaining brain health, truly sharpening your mental skills requires giving your brain the specific nutrients it needs to fire on all cylinders. The following have been shown to protect, and even enhance, brain health.

Lion’s Mane

Used for centuries throughout Asia as an immune-stimulating tonic, this uniquely beautiful cascading mushroom has also been found to stimulate the brain. Studies have discovered specific compounds in lion’s mane, called erinacines, that enhance cognition and memory by speeding myelination (the process of forming a myelin sheath around nerve cells), increasing BDNF, and enhancing the production of nerve growth factor—a protein that plays a key role in maintaining and regenerating neurons.16 A small pilot trial in healthy adults aged 18–45 found that a single dose of lion’s mane extract improved speed on a cognitive task one hour later—and 28 days of use was associated with a trend toward reduced subjective stress.17 For the most benefit, look for a supplement that contains an extract of organic fruiting bodies instead of mushroom powder or mycelium.

Aronia Berry

This dark purple berry is extremely rich in anthocyanins, which have strong antioxidant and anti‑inflammatory effects. Anthocyanins can cross the blood–brain barrier and may help improve signaling in brain regions involved in memory and learning, partly by reducing oxidative stress and inflammation.18  Findings in the European Journal of Nutrition show that supplementing with aronia berries on a short term basis increases BDNF and improves attention span and reaction speed in people with an average age of 25.19 Another study that appeared in the journal Nutrients found that long-term supplementation improves cognitive performance in middle aged adults.20

Aged Garlic Extract (AGE)

Primarily known for its heart-protective benefits, this antioxidant-rich form of garlic can help tame inflammation in the brain to protect against age-related memory problems and cognitive decline.21,22 Supplementing with AGE has also been found to increase nitric oxide (NO) levels. NO improves cognition and protects against dementia by enhancing neuronal communication, reducing inflammation, and supporting healthy blood flow in the brain. It also supports the brain’s ability to adapt and form new connections—a process vital for learning new things and storing memories. The problem is, the body’s production of NO drops with age, with a loss of up to 75 percent by age 70. According to research in the World Academy of Sciences Journal, AGE can help to offset this decline. The double-blind, randomized, placebo-controlled trial—which involved 72 people with either prehypertension or hypertension—found that AGE supplementation helped guard against cognitive impairment by increasing the bioavailability of NO. This, in turn, enhanced blood flow, particularly to those areas in the brain associated with working memory.23

Vitamin B12 and Selenium

Some randomized controlled trials have reported that vitamin B12 supplementation is linked with slower cognitive decline. Using data from the Framingham Heart Study involving nearly 2,000 people with no evidence of dementia, researchers found that those with the highest blood levels of B12 had less cognitive decline and better memory, executive function, and language as they aged.24 Paring B12 with selenium can further boost brain health. That’s because this antioxidant-rich mineral is involved central nervous system tasks such as motor performance, coordination, memory and cognition. Selenium may also enhance the ability of neurons to talk to each other.25

Remember, the most powerful long‑term “nootropics” are still the basics: movement, sleep, stress management, a brain‑friendly diet, and moderating your screentime. Supplements like lion’s mane, aronia berry, aged garlic extract, B12, and selenium can add meaningful support on top of these habits for better cognition at every age.

What Does the Latest Science Say About Kyolic Aged Garlic Extract?

Posted on by Brianna Swyden

Kyolic Aged Garlic Extract is produced through a proprietary 20-month aging process that transforms the harsh, volatile compounds in raw garlic into stable, highly bioavailable ones with remarkably wide-ranging health benefits. Wondering if Kyolic Aged Garlic Extract is right for you? Check out the latest evidence to understand why it may warrant a place in your daily routine.

Cardiovascular health

Research has repeatedly found that Aged Garlic Extract (AGE) supports cardiovascular health in numerous ways. For instance, a 2024 randomized, double-blind, placebo-controlled study that appeared in the Journal of Functional Foods found that supplementing with 1.2g of Aged Garlic Extract powder daily decreased systolic blood pressure by 18.6 mmHg after four weeks and 18.1 mmHg after 12 weeks in people with high blood pressure. Diastolic blood pressure dropped by 10.6 mmHg at week four. In addition, AGE improved stool consistency, glycemic parameters, and LDL cholesterol.1*

An earlier analysis of 12 clinical trials involving 553 people with hypertension reported that Aged Garlic Extract lowered systolic blood pressure by an average of 8.3 mmHg and diastolic blood pressure by 5.5 mmHg, which is similar to standard blood pressure medication. The meta-analysis concluded that these changes translated to a 16-40 percent reduction in the risk of suffering from a heart attack or other cardiovascular event.2 *

Another 2025 study in the journal Experimental and Therapeutic Medicine reviewed the therapeutic effects of Aged Garlic Extract (AGE) on atherosclerosis—an artery-narrowing condition affecting up to 75 percent of all Americans over the age of 60. It reported that AGE works on multiple fronts to reduce the risk of this artery-clogging disease. In addition to lowering blood pressure, the actions of AGE include suppressing chronic inflammation, reducing total cholesterol, inhibiting the formation of calcified plaque, and activating endothelial nitric oxide.3 An earlier study documented the ability of AGE to increase arterial elasticity in people with high blood pressure.4 Together these actions may improve endothelial function and reduce the risk of atherosclerosis.*

Immunity

Building a strong immune system is critical for guarding against both seasonal pathogens and chronic, more serious, diseases. A rich source of bioactive compounds, studies show that Aged Garlic Extract supplementation fortifies the immune system by enhancing the function of T-cells and Natural Killer (NK) cells, stimulating key cytokines, and preventing the suppression of the body’s immune response.5 The real-world benefits of these actions was shown in a 2016 clinical trial involving 120 healthy volunteers. Compared to those taking a placebo, the volunteers consuming 2.56 g of AGE daily for 45–90 days experienced improve immune function and a reduction in the severity and duration of colds and flu.6*

More recent research reports that Aged Garlic Extract protects against chronic illness thanks to its antioxidant and anti-inflammatory properties and its ability to modify the gut microbiome. This, in turn, reduces oxidative stress and enhances gut-derived immunity.7  *

Cognition and memory

Aged Garlic Extract also shows promise for cognitive health, primarily through its neuroprotective, antioxidant, and anti-inflammatory properties. Recent research suggests its potential for enhancing global cognition and reducing cardiovascular risk factors associated with dementia. While many studies are preclinical, some emerging human data indicates AGE may improve memory and reduce cognitive decline, particularly in older adults. 8 *

Gut health

Emerging evidence suggests that Aged Garlic Extract, which acts like a prebiotic, improves the gut microbiota by increasing the richness and diversity of beneficial bacteria like Lactobacillus and Clostridia after just three months of supplementation. According to this 2018 randomized, placebo-controlled clinical trial, these changes may also help activate innate immunity in the gut.9 While more human investigation into the impact of AGE on gut health is needed, preclinical research conducted in 2025 has found that it might improve dysmotility in older adults.10 Dysmotility— problems with the muscles in your GI tract that contract to move food through your digestive system—is common in the elderly and may lead to muscle loss (sarcopenia) and frailty.*

Aerobic fitness

It’s no secret that exercise is good for you. In fact, study after study clearly shows that getting regular aerobic exercise can significantly improve your cardiovascular health by boosting something called VO2 max (the maximum amount of oxygen your body can absorb and use during intense exercise and a marker of aerobic fitness).11 Research shows that pairing those aerobic workouts with Aged Garlic Extract can improve your aerobic fitness and performance even more. In a 2025 double-blind, placebo-controlled, randomized study involving 75 middle-aged recreational endurance athletes, supplementing with AGE was found to increase VO2 max and arterial flexibility, while decreasing fatigue and reducing post-workout recovery time. These benefits weren’t seen in those taking the placebo.12 *

Oral health

Periodontal disease—a serious infection that can destroy the gums, ligaments, and bone supporting the teeth—is a common condition affecting up to 60 percent of adults.13 Aged Garlic Extract has been shown to reduce both the incidence and the symptoms of periodontal disease thanks to its antioxidant and anti-inflammatory properties.14 One 2023 study review published in the Journal of Indian Association of Public Health Dentistry found that AGE inhibits the buildup of plaque and improves gum healing.15 *

These studies, along with earlier scientific research, confirms the many benefits authentic Kyolic Aged Garlic Extract provides. These benefits range from improved blood pressure and overall cardiovascular health to immunity, aerobic fitness, and oral health.* Preclinical studies into the impact of Kyolic AGE on brain and gut health are also promising. What’s more, clinical trials show that Kyolic Aged Garlic Extract is extremely safe and well-tolerated in most people, making it ideal for daily use. Of course, it’s always a good idea to check with your healthcare provider before adding any new supplement, especially if you are pregnant, nursing, or taking medication for a chronic illness. Share these studies with your provider and see if they agree that Kyolic Aged Garlic Extract is a good choice to support your wellness journey.

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

How Does Stress Affect Your Sleep Quality?

Posted on by Brianna Swyden

When sleep is in short supply or of poor quality, stress hormones rise, emotions run hotter, and everyday problems feel much harder to handle.1

How Stress And Sleep Affect Each Other

Stress and sleep have a two‑way relationship: stress makes it harder to sleep and poor sleep makes stress even worse. Over time this can become a vicious cycle that keeps your body in constant “high alert” mode. Here’s why: When you’re stressed, your body releases cortisol and adrenaline, stress hormones that keep your brain and body wired, and can delay sleep or cause frequent waking. This is why people under pressure often describe feeling tired but too “keyed up” to fall asleep. Not getting enough sleep leaves your body stuck in that alert state, so stress hormones stay elevated and your nervous system never fully powers down. As a result, small hassles can feel like major crises the next day. It can also leave you more vulnerable to getting sick.2

Quality sleep, on the other hand, gives your brain a nightly reset, helping you process stress and return to a calmer baseline. Deep, unbroken sleep acts like an emotional “pressure valve,” lowering next‑day anxiety and tension. Research from UC Berkeley shows that a single sleepless night can raise anxiety levels by up to 30 percent, while deep non‑REM sleep helps restore brain regions that regulate emotions and reduce over‑reactivity.3 This type of slow‑wave sleep is especially important for soothing an anxious or overstressed brain.

Sleep also supports emotional regulation more generally, making it easier to put problems in perspective, think clearly, and cope with everyday challenges. But when sleep is consistently short, mood swings, irritability, and feelings of being overwhelmed become more common.4

How Much Sleep Do You Need?

Most adults need around seven to nine hours of sleep per night for optimal mood, thinking, and stress resilience. Regularly sleeping less than seven hours is linked with higher stress, poorer concentration, and more emotional ups and downs.5 Experts note that getting even an extra hour of sleep can help you feel noticeably happier and better able to handle stressors. Consistent sleep schedules, rather than big swings between weekdays and weekends, also support more stable mood and stress levels.

Health organizations emphasize that sleep is as important as diet and exercise for protecting long‑term health and mental well‑being.6 Treating sleep as a daily non‑negotiable, rather than a luxury, is one of the most effective ways to build everyday stress resilience.

Simple Sleep Habits To Ease Stress

You don’t need a perfect routine to get the stress‑relief benefits from sleep; small, consistent changes can help your body and brain unwind. The goal is to make it easier to fall asleep, stay asleep, and get enough deep, restorative rest most nights.

  • Keep a regular sleep and wake time, even on weekends, to help your internal clock and stress hormones stay in a healthy rhythm.7,8
  • Build a 30–60 minute wind‑down routine away from bright screens, such as reading, stretching, or taking a warm shower, to signal to your body that it is safe to relax.9
  • If your mind races in bed, try writing a brief to‑do list for the next day to offload worries and reduce pre‑sleep mental clutter.9
  • Limit caffeine later in the day and heavy meals or alcohol close to bedtime, since these can interfere with sleep quality and keep your body in a more stressed state.10

For ongoing insomnia, intense anxiety, or persistent stress that doesn’t improve with lifestyle changes, it is wise to talk with a healthcare professional, as targeted therapies like cognitive behavioral therapy for insomnia can significantly improve both sleep and stress.11

Natural Sleepy Time Supplements

Aged garlic extract (AGE). Garlic might not be the first herb you think of when it comes to sleep, but research shows that aging garlic creates a unique extract format, which contains S-allyl-L-cysteine (an antioxidant-rich compound created during the aging process), improves the ability to fall asleep and stay asleep. What’s more, supplementing with AGE reduces feelings of sleepiness upon rising in the morning.12

L-theanine. An amino acid derived from green tea, l-theanine crosses the blood-brain barrier to promote relaxation. Research indicates it decreases the time it takes to fall asleep, enhances sleep efficiency, and improves the overall quality of sleep. L-theanine accomplishes this by boosting levels of brain chemicals like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are involved in regulating mood, emotion, and sleep.13 Studies suggest that supplementing with l-theanine may also help lower stress-related cortisol levels.14

Reishi. Often called the “mushroom of immortality,” reishi is an adaptogenic functional mushroom that helps soothe stress, promote relaxation, and support deeper sleep by improving natural sleep cycles.15  Instead of knocking you out like a sleeping pill, it provides gentle support so that you’re better able to relax and rest naturally. Research published in Scientific Reports reveals that reishi promotes sleep through gut microbiota and serotonin pathways.16 Preliminary research published in the Journal of Ethnopharmacology found that three days of reishi supplementation significantly increased total sleep time and non-rapid eye movement sleep. Researchers observed an increase in levels of tumor necrosis factor alpha (TNF-a), a key substance that plays a role in regulating sleep/wake cycles.17 Other investigations suggest that reishi also decreases the time it takes to fall asleep.18

Valerian root. Native to Europe and Asia, valerian root has a long history of use for insomnia, stress, and anxiety. In one review of 16 studies that appeared in the American Journal of Medicine, 80 percent of patients taking valerian reported improved sleep compared with those taking a placebo.19  A larger meta-analysis of 60 clinical trials involving nearly 7,000 patients concluded that valerian was a safe and effective herb for promoting sleep.20

At the end of the day, getting a good night’s sleep can reset both body and mind, helping stress feel more manageable and life a bit brighter. So tonight, practice healthy sleep habits, take a supplement when needed, and let yourself drift off knowing you’re doing something powerful for your wellbeing—one peaceful night at a time.