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by Tony Gjokaj April 14, 2020 3 min read
Wellbeing and sleep have been the most requested content for Reforged, and it's understandable: we all want to feel good, and sleep better. Our intense lives demand us to perform our best, and we must be at our best every day.
In this article, we are going to talk about the four supplements that improve overall mood and well-being. These four are backed with quite a bit of evidence showing that they are pretty powerful.
I take all of these supplements regularly, as they have made significant changes in my mood, sleep, and overall lifestyle.
Without further ado, let's get into them!
Recall that adaptogens help reduce fatigue and exhaustion, helping with overall mood in stressful situations. While these are not essential in your diet, we believe they truly augment (or enhance) your lifestyle.
Ashwagandha is known as the "King of Ayurvedic Herbs", and for good reason: it has been shown to reduce stress, anxiety, and even manage fatigue. According to a double blind study, ashwagandha was shown to drastically reduce anxiety. In another double blind study, ashwagandha was shown to reduce stress.
Simply put, this adaptogen is not an essential supplement, yet it's a great supplement to add to your arsenal if your lifestyle or workplace is intense and mentally demanding.
Rhodiola Rosea is one of my favorite adaptogens because of it's promising effects when it comes to managing fatigue. It is one of the more studied adaptogens, with plenty of them showing positive results.
According to one double blind study, small doses of Rhodiola Rosea showed an improvement on work-related tasks by 20%, making it a powerful supplement to have in your arsenal.
As a result of the anti-fatiguing properties, another study showed that it reduced levels of depression, resulting in improved wellbeing.
Lastly, to experience all of the benefits Rhodiola Rosea has to offer, an individual must take the supplement daily for at least a month to experience all of it's great effects!
The next two supplements or nutrients are typically acquired in your diets or lifestyle. They have been shown to not just improve wellbeing, but also improve heart health, immune health and more.
We talk about Vitamin D quite often in our articles and for good reason: many of us are deprived of this micronutrient. It has a variety of benefits like brain health, immune health, bone health, heart health, even improving well-being overall.
While found in fish, eggs, and even direct sunlight, Vitamin D is also a great vitamin to supplement with. In fact, it has promising evidence that it has the opportunity to prevent forms of cancer.
In regards to well-being, Vitamin D produces serotonin as a byproduct. On our previous article, we mentioned that serotonin that helps regulate mood, reduce depression, and even has potential to improve our sleep!
Fish Oil is a great source when it comes to Omega-3 fatty acids. Having a diet that is higher in Omega-3's regulates inflammatory response and even helps with cognition, or brain power.
In regards to well-being, It has been shown to improve mood in people with high levels of depression.
There are plenty of benefits that come from omega-3 or fish oil supplementation, so we recommend looking at our simplified supplements article on fish oil for further information.
As you can see, these four are great supplements to improve your health and overall lifestyle. While Vitamin D and Fish Oil are the more essential nutrients, Ashwagandha and Rhodiola Rosea make for great lifestyle augmenters.
These supplements all have potential to improve your mood, and some have the potential to help you live longer and happier. What's not to love about these four?
Thanks for reading everyone! We hope this brings you the knowledge to improve your wellbeing, which in turn, helps you improve your sleep quality as well!
Lastly, please be sure to read the additional articles we posted in here so that you can learn more about these four supplements.
If you have any questions or comments, throw them below, or email us at firstname.lastname@example.org. We are here to answer any other additional questions you might have.
Now, let's go out there and seize the day! Carpe Diem!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj April 25, 2023 3 min read
Exercise can feel like a chore, and even if you know it’s good for your health, the motivation to get moving sometimes just isn’t there.
But it doesn’t have to be a burden - by making exercise meaningful to you, it can become something fun and rewarding!
Here are five ways to make exercise more meaningful!
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
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