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So, you’ve made the commitment to take your gym routine to the next level. You’ve already mastered the basics—you’re hitting the weights consistently and you’re eating right—and now you’re wondering what supplements will help you reach your goals faster.
It’s no secret that supplements are an important part of any fitness regimen. They provide essential vitamins and minerals to help fuel your body and keep you fueled throughout your workout. But, which are the best bulking supplements?
So, bulking is a part of a fitness journey where people focus on building muscle mass. They do this by eating more calories and doing strength training exercises. The idea is to take in more calories than needed, so the body can use the extra nutrients to grow muscles and help with recovery.
Now, supplements can be super helpful during this bulking process. They provide important nutrients, boost performance, and help muscle gain.
In bodybuilding, there are three main stages: bulking, cutting, and maintenance. For those competing, preparing for contests can be like a fourth stage.
Bulking is all about gaining muscle. You eat more calories than your body needs for a while, usually 4-6 months. These extra calories help your muscles grow bigger and stronger when you’re lifting.
Then comes cutting, or shedding the fat. In this phase, you slowly reduce your calorie intake and do more aerobic exercises. That way, you can get rid of the extra fat from bulking and show off those defined muscles.
When cutting, bodybuilders eat fewer calories than their bodies need, which makes it harder to build more muscle. So, the goal in this phase is to keep the muscles you already have, not to gain more.
What Is a Bulking Supplement?
Supplements can be really helpful when you’re trying to bulk up at the gym.
Before we get into naming our top 5 and going into details lets name a few and explain how they can help:
Provide essential nutrients: Supplements can supply your body with the necessary nutrients, like protein, vitamins, and minerals, that are crucial for muscle growth and repair. For instance, protein powders help you meet your daily protein requirements, ensuring your muscles have what they need to grow and recover after a workout.
Increase energy and performance: Some supplements, like pre-workout formulas, contain ingredients such as caffeine, beta-alanine, and creatine, which can help improve your energy levels, focus, and endurance during your workouts. More energy and better performance mean you can train harder and longer, leading to better results.
Speed up muscle growth: Supplements like creatine and branched-chain amino acids (BCAAs) can help increase muscle growth by enhancing muscle protein synthesis and reducing muscle breakdown. Faster muscle growth means you can see the results in muscle strength.
Improve recovery: Post-workout supplements, containing ingredients like BCAAs, glutamine, and electrolytes, can help speed up recovery by reducing muscle soreness and fatigue. Quicker recovery allows you to get back to the gym and train more consistently.
Optimize hormone levels: Some supplements, such as ZMA (zinc, magnesium, and vitamin B6), can help maintain optimal hormone levels, like testosterone, which plays a key role in muscle growth.
Best Supplements for Bulking Up
Protein Powder Supplements
When it comes to bulking up, the easiest way to get your protein fix is with supplements. Protein will help you build muscle, and you can get a lot of it from natural sources like eggs, chicken and fish. But it can be hard to get enough from food alone — especially if you’re trying to put on lots of size — so supplements may come in handy. Protein consist of things called amino acids which are the building blocks of muscle tissue, and keeping that in mind, not all Protein Powders are equal.
The first type of protein supplement you should consider is whey protein. Whey is a fast-digesting source of protein that’s absorbed quickly, which means it’s great for putting on muscle fast. It’s usually found in powder form and can often be added to smoothies or shakes as a post-workout meal or snack.
Another popular supplement is casein protein. This supplement is made from the same type of protein as whey but is digested much slower and has a longer-lasting effect in the body. It’s good for taking before bedtime because your body digests it gradually throughout the night — helping build more muscle as you sleep!
Finally, mass gainers are another type of supplement that can help with bulking up in the gym. These supplements are made from a blend of carbohydrates and proteins, which helps with muscle development and keeping energy levels high. Mass gainers are quite calorie dense so they’re great for people who have trouble gaining weight naturally through food alone. If you’re hard gainer, you’ll want to look for a protein powder with a high carbohydrate inclusion.
Creatine is one of the most popular supplements for bulking up, and it’s been scientifically proven to help increase muscle mass while improving performance in the gym.
Creatine is an energy source that helps power contractions in your muscles when you’re lifting weights. Supplemental creatine provides your muscles with more fuel, allowing you to lift heavier weights and build muscle more quickly. Plus, creatine also helps reduce fatigue so you can workout for longer periods of time without getting tired.
Types of Creatine
There are several types of creatine available on the market, so it’s important to understand which type is best for your goals. Creatine monohydrate is one of the most popular forms because it’s cheap and easily absorbed by your body.
Other forms include creatine citrate and creatine ethyl ester (CEE). Each form has its own benefits, so it’s important to do research before deciding which one to use.
Natural Testosterone Boosters
You may have heard of natural testosterone boosters, they’re very popular in the bodybuilding community for those that dont want to get into anabolic steroids. Natural testosterone boosters are supplements that work to increase your body’s production of testosterone naturally, giving you an edge when it comes to gaining muscle mass.
Elevated testosterone levels can contribute to muscle gain by:
Enhancing muscle protein synthesis: Higher testosterone levels can increase the rate at which your body creates new muscle proteins, leading to improved muscle growth and recovery.
Reducing muscle breakdown: Testosterone may help decrease the rate of muscle breakdown, allowing you to retain more of the muscle you’ve built.
Increasing strength: Higher testosterone levels can contribute to increased strength, which enables you to lift heavier weights and stimulate more muscle growth.
Improving workout performance: Elevated testosterone levels can boost energy levels, reduce fatigue, and improve overall workout performance, allowing you to train harder and longer.
There are a few natural testosterone boosters on the market, but two of the best ones in my opinion are Tongkat Ali and Fadogia Agrestis.
Tongkat Ali, also known as Eurycoma longifolia, Longjack, or Malaysian Ginseng, is a plant native to Southeast Asia. It has been traditionally used as an herbal remedy for various health issues, including boosting energy, reducing fatigue, and improving sexual performance. In recent years, it has gained attention as a natural supplement for its potential testosterone-boosting properties.
Fadogia Agrestis is another natural supplement from Africa that’s been found to help with muscle growth. It works by boosting the amount of luteinizing hormone in your body, which then increases free-flowing testosterone levels.
The benefits of using natural testosterone boosters include an increase in muscle mass and strength, faster recovery time between workouts, improved libido and overall sex drive, and increased energy levels during exercise.
However, it’s important to note that these supplements do come with possible side effects such as acne breakouts, elevated heart rate and blood pressure. If you experience any adverse effects while taking these supplements you should stop immediately and consult with your doctor before continuing use.
When it comes to bulking up, pre-workout supplements can make a world of difference. Not only do they improve your energy levels, focus, and endurance during workouts, but those factors influence bulking, too.
Caffeine helps to reduce fatigue in order to help you push past your limits and increase your performance. Caffeine also helps to support the body’s natural ability to burn fat while working out, which contributes to muscle growth as well.
Beta-alanine is an amino acid that helps muscles working hard during a workout. It increases the buffer capacity of muscle cells and delays the formation of lactic acid build-up—which reduces the feeling of fatigue during an intense workout. It’s great for building strength and size over time.
Nitric oxide boosters
Nitric oxide is an important vasodilator (a substance that causes blood vessels to open wider) because it enables more oxygenated blood flow that helps improve performance during exercise and speeds up recovery time post workout—as long as it’s taken alongside with other supplements such as protein sources or creatine monohydrate. This increased oxygen flow also can help build muscle mass over time by delivering nutrients effectively faster.
These are just three examples of pre-workout supplements that have been proven effective for bulking up over time—caffeine, beta-alanine, and nitric oxide boosters—but there are many more out there.
Protein powder might be one of the first things that come to mind when working towards building muscle, but there are other supplements like BCAAs (Branched-Chain Amino Acids) that can also be beneficial.
What Are BCAAs?
To understand BCAAs, let’s start by talking about amino acids. Amino acids are compounds that have an important role in protein formation. There are 20 different types of amino acids that form various kinds of proteins in the body; 9 of which are known as essential amino acids – these must be obtained from food since your body can’t produce them – while the remaining 11 are non-essential – meaning your body can produce them on its own. Of these 9 essential amino acids, three belong to a special category called Branched-Chain Amino Acids (BCAAs); Leucine, Isoleucine and Valine.
Will BCAAs Help me Build Muscle?
The simple answer is yes! By combining BCAA supplementation with a healthy diet and consistent exercise routine, you can expect to see better results regarding muscle growth. Here’s why:
Muscle Protein Synthesis: Of all 3 Branched-Chain Amino Acids, experts agree that Leucine is especially helpful when it comes to building muscle since it stimulates the pathway responsible for muscle protein synthesis; this is the process by which proteins are produced to repair damage caused by strenuous workouts. As you’re working towards building more muscle, it’s important for this process to take precedence over its opposite which is muscle breakdown. This means having adequate supplies of BCAAs, particularly Leucine, helps ensure this balance is achieved.
Reduced Post-Workout Soreness: BCAAs also reduce the amount of damage caused by intense exercises. This lowers post-workout soreness allowing for a more consistent training routine no matter what goal you’re trying to achieve – including building more muscle; consistency leads to faster progress!
Clean Bulking Vs Dirty Bulking: Whats the Difference?
It’s important to understand the difference between clean bulking and dirty bulking when trying to decide on the best approach for you. Essentially either way, its about making sure you get enough calories.
Clean bulking is a slower, more controlled approach which involves setting a relatively small calorie surplus to help with muscle building over time. This means consuming mostly healthy whole foods, coupled with regular cardio sessions throughout the week. The slow and steady approach of clean bulking limits fat gain while still allowing for gradual muscle growth.
Dirty bulking is an all-out approach where you consume a lot of extra calories from high-calorie foods, including junk food, in order to help you bulk up fast. Rapid muscle growth can be gained with this approach, but it can also come with side effects like excessive fat gain and slower digestion of food.
I’m personally not a fan of the “dirty bulk” if Im being honest. An over consumption of junk food is never a good idea and keep in mind, its not just the calories you’re ingesting, its all the additives and unhealthy ingredients like trans-fats. Walking the “clean bulk” path will train not only your physical body but your emotional and mental bodies as well. Developing will power is a goal a lot of successful body builders develop over time, this then flows into other parts of your life.
No matter which supplements you choose to take on your bulking journey, it’s important to keep in mind that the most effective way to build muscle and size is to have a healthy, balanced diet that includes the right combination of proteins, carbohydrates, and fats. It’s also important to get enough rest, stay hydrated, and remember to stay consistent with your workout routine.
The right supplements can help you get to your goals faster, but it’s important to remember that there’s no shortcut to success in the gym. By taking the right supplements as part of a balanced diet and workout routine, you’ll be able to get the gains that you’re looking for in no time.
Aidan is a certified personal trainer and former Managing Director of Progressive Supplements, a company specializing in plant-based and natural gym supplements. With a wealth of experience in health and wellness spanning two decades, he's dedicated to sharing valuable health and fitness insights to support your well-being.
Quick Note: Hey there! Just so you know, some links on this site are affiliate ones. That means if you click and buy, I might get a small commission (no extra cost to you). It’s a cool way to support the blog while grabbing some neat stuff. Many thanks!


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Our herbal products and texts are not intended to diagnose, treat or prevent any sickness. If you have a serious health problem or medicinal questions please consult a physician. Please also always consult a doctor before you wanna change your personal or medical lifestyle. Our herbal products can have positive effects on your health. Dosage information shown on our website is just a suggestion. If you have any further questions about the ingredients of our products don’t hesitate to contact us. Additional information about Traditional Thai Herbal Medicine you can find on our Info page.


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Sleep issues have been more prevalent than ever since the start of the pandemic. The natural products industry offers supplements that can help patients get the sleep they need.
“Go to bed, you’ll feel better tomorrow” is the human version of “Did you try turning it off and on again?” Although it is unknown who stated this quote, there is an element of truth in it. Sleep can be a form of reset in itself. Getting enough sleep is one of the most important things we can do to maintain our health. When our sleep suffers, our overall wellbeing, both mentally and physically, suffers as well.
The COVID-19 pandemic in particular has had a detrimental impact on quality of sleep for many people. According to an article published on the National Library of Medicine (NIH) website, titled “Sleep problems during the COVID-19 pandemic by population: a systematic review and meta-analysis,” “The prevalence of sleep problems during the COVID-19 pandemic is high and affects approximately 40 [percent] of people from the general and health care populations. Patients with active COVID-19 appeared to have a higher prevalence rate of sleep problems.” The stress caused by the unknown surrounding the virus, along with having to socially isolate and stay at home more, has impacted sleep for many.
Laura Fuentes, RPh, CEO and co-founder of Green Roads located in Deerfield Beach, FL, offered additional insight into the impact of COVID-19 on sleep. “Certain studies indicate that Americans are struggling with sleep more prevalently now in connection with the pandemic and quarantine,” she said. “Even though we might be past the worst of it, there are stressors now that weren’t present five or 10 years ago. People sacrificed so many opportunities to earn and learn, front line workers worked exhaustively to keep the country going, we all gave up things like holiday celebrations and family gatherings that give life its richness, and some of us lost people we care about. The stress caused by the last year will linger for a while.” With stress being such a significant contributor to lack of sleep, it comes as no surprise that the pandemic has had such a significant impact.
Even before the population was stricken with the COVID-19 crisis, sleep issues have been a significant plight faced by millions. Andrew Simon, ND, BCB, naturopathic physician and clinical supervisor at Bastyr Center for Natural Health (BCNH) in Seattle, WA, noted that “Nearly 50 to 70 million U.S. adults have a sleep disorder according to sleepassociation.org, with 25 million U.S. adults having sleep apnea.” He listed some of the main causes of sleep issues as: “Restless leg syndrome or irresistible urge to move the legs; hormonal changes and related symptoms (i.e., hot flashes, night sweats); reduced ability to handle stress (i.e., depression, anxiety); sleep disordered breathing (i.e., snoring, sleep apnea); weight gain; reduced physical activity; chronic pain (i.e., arthritis, fibromyalgia, muscle spasms); medical conditions (i.e., low ferritin, hypothyroid, hyperthyroid); and medication induced sleep disorders.”
There are countless reasons why a person may not be getting the quality sleep that they need, or the number of hours they need—and there is hardly a difference in the prevalence of this issue among age populations, Dr. Simon noted. “37 [percent] of 20-39 year-olds report short sleep duration, while 40 [percent] of 40-59 year-olds report short sleep duration. When paired with many individuals working more than one job, going to school and increased use of technology, the need for focus on sleep health is strong.”
Jen Palmer, ND, director of education at Charlotte’s Web (Boulder, CO), pointed out that often, we create our own problems when it comes to sleep, “by drinking caffeinated drinks too late in the day, using certain medications or consuming alcohol, which disrupts REM sleep.” However, in concurrence with Dr. Simon, Dr. Palmer also noted that “It’s important to identify the root cause of sleep disturbance in patients, but health care practitioners find that stress and anxiety tend to be the most common sources.” In the modern era, many people’s lives have become increasingly more fast-paced and busy, with many individuals working long hours or multiple jobs, taking care of children and taking care of the household all at once. Coupled with the stress caused by the pandemic, it’s no wonder why sleep issues are as prevalent as ever.
Trends/State of the Market
Due to the steady increase of sleep issues across the U.S. and the world, the need for solutions is continuously growing. Traditionally, pharmaceutical medications have often been used. Dr. Simon stated that “Classically, sleep medications like Ambien, Trazadone, antidepressants or even anti-anxiety medications like benzodiazepines are commonly used. While these are helpful medications for some patients, they can be habit forming or cause other unwanted side effects if used habitually or have major interactions that people are tired of.” Thus, many have turned to more natural solutions for treating their sleep problems.
According to Richard Barnes, founder of Slumber Sleep Aid (Denver, CO), “The need for natural sleep aids is growing rapidly. Sleep issues are not going away, and wellness and self-care are priorities. Hemp-based sleep aids offer the safest sleep supplement options as it relates to effectiveness and no side effects. Our sales have been growing at about 15 percent per month.” He also noted that, besides COVID-19, geo-political unrest and elections have also contributed to sleep problems. “We are bombarded by too much information and the smart phone and tablet addiction will reinforce an already growing issue,” he said. As far as age discrepancies, Barnes stated that the younger generation is plagued by sensitivity to stress and inability to cope, while Baby Boomers often suffer from chronic illness and pain, all of which make sleeping difficult.
Chase Twerwilliger, CEO of Balanced Health Botanicals (parent company to CBDistillery and BOTA) located in Denver, CO, stated that “According to data from a 2020 CRN (Council for Responsible Nutrition) Consumer Survey on Dietary Supplements, 13 percent of overall users take supplements to support their mental health and 14 percent of users take supplements to support sleep. These findings show an increased need for safe and natural supplements to help consumers get to sleep and stay asleep.” In addition, he noted that “In a 2020 survey conducted by OnePoll on behalf of CBDistillery, 54 percent of respondents noted their top influencer to try CBD amidst this pandemic was due to trouble sleeping. This shows that the pandemic severely impacted sleep schedules, and people are looking for solutions.” With the aftereffects of the pandemic likely to be ongoing for quite a while, there will be no shortage of need for natural supplements to aid consumers with sleep.
Natural Products to Improve Sleep
There are a number of effective products on the market that practitioners can recommend to their patients to improve their sleep. According to Dr. Simon, “Some herbs can assist in calming the nervous system such as passionflower, lavender, valerian and California poppy.” He continued, “When combined with mind body medicine, sleep hygiene, turning off lights, and removing electronic devices from the bedroom, these can be great places to start before considering medications.” Medications, he said, often include diphenhydramine, an antihistamine that can cause sleepiness, as well as magnesium, glycine, GABA or L-theanine, which can have stronger effects and should be closely monitored for interactions.
As far as supplements, Dr. Simon noted that “Most supplements work on calming nervous system activity, slowing down receptor activation in the brain such as the GABA receptors. Some nutrients assist in decreasing muscle tension or pain such as magnesium. When paired with the right sleep hygiene environment, that may be all it takes to assist with sleep.” He also said that, when used appropriately, herbs and nutrients for sleep can be used safely and effectively, so long as the patient practices a strong routine to support their sleep. However, he also warned that “as with any supplement, good safety data and research is needed to refine the value of these products in more population groups so they can be used without interaction.” Certain ingredient interactions can occur and cause safety concerns for users, so it is important to conduct studies to ensure the efficacy and safety of every product on the market.
Sara LeBrun-Blashka, MS, director of clinical nutrition and education at Standard Process (Palmyra, WI), shared a list of common nutrients that offer positive sleep outcomes: Magnesium, vitamin C, B vitamins, kava kava, turmeric, ashwagandha, lavender and passionflower. With this in mind, Standard Process created supplements that utilize the impact of these nutrients for sleep issues. The company offers four products to aid patients with sleep. “E-Z Mg is a plant-based, multiform organic magnesium supplement developed to support patients with inadequate dietary magnesium intake. Min Tran is a vegetarian product that contains mineral complexes to support emotional balance and a healthy nervous system …[it is] a mild calmative that helps maintain emotional balance [and] helps ease the effects of temporary stress. Kava Forte contains kava root extracted with 100 percent water to promote relaxation and calm the nerves. Valerian Complex contains valerian, passionflower and jujube seed to promote relaxation and sleep.” Standard Process is a vertically integrated company, which allows it to manage the quality, safety, consistency, potency and purity of its products from raw materials handling to packaging and shipping to ensure quality and safety for consumers.
Terwilliger shared a few of CBDistillery’s cannabidiol (CBD) and cannabinol (CBN) products that can aid patients with their sleep. Research, he said, has found that CBN can help to improve sleep. “Animal studies suggest that CBN’s interaction with CB2 receptors helps improve sleep and sleep duration,” he said. With this in mind, the company offers 30 mg Broad Spectrum CBD Sleep Gummies + Melatonin, which “are specifically formulated for nighttime use. Each 30 mg supplement is paired with just enough melatonin (2 mg) to help [patients] fall asleep easily and naturally, so [they] wake up feeling refreshed.” The company also offers Extra Strength CBN + CBD Sleep Tincture 1:3, “which is considerably more potent than our other CBN tincture. Each 30 ml bottle contains 300 mg of CBN and 900 mg of CBD. Each 1 ml serving gives you 10 mg of CBN and 30 mg of CBD.”
Also speaking about CBD, Dr. Palmer explained that “CBD from a full spectrum hemp extract can help support normal consistent sleep cycles, but not because it’s a sedative on its own. It doesn’t cause drowsiness when used during the day, in contrast to the effects of sedating pills like valerian or prescription sleep medications. But it can help reduce occasional anxiety and help a stressed patient relax, thereby minimizing the two most common complaints causing sleep disturbance.” She referenced a number of studies, including one published in Frontiers in Psychology in 2019, which showed that “CBD works so well for occasional anxiety that it was demonstrated to reduce anxiety in teenagers with social anxiety tendencies.” In addition, “Another study published in Neuropsychopharmacology, 2011, showed that taking CBD prior to a public speaking event helped support a sense of calm for the speakers, and supported normal heart rate and blood pressure during the activity as compared to the participants who took a placebo.” As a result, Charlotte’s Web offers Sleep Gummies, which “offer 10 mg hemp-derived CBD per two gummies, plus 3 mg melatonin, to support a sense of calm and restful night of sleep.”
Fuentes shared a few products that Green Roads offers, which also contain CBD for sleep. The company offers sleep support in the form of combinations of melatonin, CBD and CBN. She noted that “Melatonin is a part of your sleep cycle, while CBD and CBN help you manage daily stressors, which is an important part of calming down so you can actually get to sleep.” The company offers “Sleep Sweet Oil, a blueberry flavored oil with melatonin, CBD and CBN, offered in a 30 ml bottle or in single-serving ‘Nightly Dose’ sachets; Sleep Capsules, [which are] simple vegan capsules with melatonin and CBD; and Sleepy Zs Gummies, [which are] blackberry gummies with melatonin and CBD.” Like Dr. Simon, she warned that not all lab testing or “pharmacist formulated” products are created equal. She suggests that practitioners “Look for the laboratory’s certification and dig into the company’s background. Some gummies are made in cGMP (current good manufacturing practice)-registered facilities, and others are made in backyard tool sheds. We stand by our CBD products as manufactured from premium, vetted ingredients and double-tested for quality by a third party, certified laboratory.”
Slumber Sleep Aid also uses CBD, CBN and melatonin for their sleep products, according to Barnes. “The CBN molecule interacts with the CB1 and CB2 endocannabinoid receptors. They are an agonist to this receptor and make the body respond by doing several things chemically, including affecting the ATP cycle and balancing ion channels. CBN and THC work similarly, except CBN has no psychoactivity and there is no sense of ‘high,’ just a sense of relaxation,” he explained. “We use a CBN oil formula as a product and it is taken under the tongue. This has the best uptake as it enters the bloodstream directly. Our soft gels and gummies (pectin based) work by ingesting them and being processed through the digestive tract. [Although] it takes a little more time to make it into the bloodstream, [it still] has the same effectiveness.” Slumber Sleep Aid offers its CBN oil tincture and soft gels at 10 mg per dose, while the company’s CBN gummies contain 13 mg per dose. The company also offers a Slumber Pain Relief Stick, as well as a CBN/Delta 8 Relaxation Gummy.
With the need for healthy sleep aid solutions more crucial than ever, companies are responding with high quality processes and ingredients to create the best products possible that patients can trust.
Additional Sleep Solutions
Aside from supplements, there are also products being manufactured to help consumers sleep better. For instance, Pluggerz is a company that has created affordable ear plugs to cancel out disrupting sounds. “Sleep earplugs provide filtered noise without blocking out the sounds you want and need to hear … Pluggerz offers customized hearing protection for the perfect fit, made of hypoallergenic silicone material; These special filters attenuate ambient noise without blocking out important sounds with 3-lamina design for optimal fit; and [they] have unique filters to manage noise to the desired level, while effective communication remains possible.” The ear plugs retail for an affordable price of $9.99 and are suitable for anyone who is impacted by excessive noise when they try to sleep.
In addition, there is The Sleep Shirt, founded by Alexandra Suhner Isenberg. The shirts, which are specifically made for sleeping, are made with Oeko-tex or BCI (Better Cotton Initiative)-certified fabrics from Italy, Japan, Portugal, Switzerland and China. The company also makes “tops, bottoms and pajama sets, most of which can be worn as loungewear, ready-to-wear, as a beach coverup, or even for maternity nursing.” The comfortable, lightweight material of their sleepwear keeps consumers cool, making sleep easier.
Lifestyle Solutions for Better Sleep
Although supplements can help patients sleep on their own, they are even more effective when taken with lifestyle changes. Dr. Simon noted that “One of the coolest and most efficient ways to improve your awareness about the relaxation and sleep response can be biofeedback training paired with mind-body medicine exercises such as breathing, mindfulness, autogenics (self-hypnosis) or progressive muscle relaxation exercises. Improving one’s awareness around the stress response, the effect of cortisol and mental health conditions such as anxiety and PTSD (post-traumatic stress disorder) can have very profound impact on sleep quality and nervous system regulation.” Mindfulness promotes relaxation and stress relief, and can also allow patients to find their balance between personal behavioral success and side effects of treatment, according to Dr. Simon.
According to Fuentes, “Ending time in front of your TV, laptop, smartphone or any glowing screen one hour before sleep can help. Relaxing yoga poses can also help.” LeBrun Blashka concurred, adding that exercising regularly, practicing meditation and taking a warm bath can also help. However, she noted that exercise before bedtime should be avoided, naps should be limited to 30 minutes and the intake of stimulants should be limited. In addition, she stated that “sleep experts advise eating whole foods because of the nutrients, vitamins and minerals they contain.”
Lastly, Barnes suggested that light, noise, temperature and pain must be addressed before restful sleep is to be achieved. He listed sleep obstacles for the unhealthy as poor diet, alcohol, caffeine and mental health. “Natural approaches take planning, patience and time,” he stated. “Meditation really works and very few access the immense amount of source material for this. It is a mental health issue, and learning to address stress, first through the mind, is the best course of action.” He listed the best natural remedies, in addition to meditation, as exercise, diet, no caffeine and a good sleep plan. With the implementation of all of these lifestyle changes, along with a safe and effective supplement, patients are more likely to achieve quality sleep.
Advice for Practitioners
It is likely that many patients have been approaching their health care practitioners with complaints of sleep issues, especially since the start of the pandemic. Dr. Simon suggested that “identifying the root cause of the sleep disorder is the most ideal way to approach treatment of sleep issues…[by providing] safe mind-body medicine exercises or meditations prior to sleep to support calming the nervous system and aiding natural sleep hormone production such as melatonin and lowering cortisol.” In addition, he shared that in his practice, he has “encouraged more and more use of the home sleep assessment tools that help identify sleep apnea episodes. Identifying how important sleep drives overall wellness and health through the use of sleep trackers has brought more individual behavioral change that I think benefits patients in a big way, and having more doctors trained in interpretation of this data, and the use of meditative practices could really impact sleep medicine.”
Dr. Simon went on to say that “As a naturopath prescribing these treatments, we are licensed as full primary care physicians in many states, which provides an increased scope of practice for evaluation of major medical sleep disorders, referrals to other providers, and the ability to integrate both medications, herbs, nutrition and behavioral techniques all in the same visit. Recognition of scope of practice and licensing is important when working with a practitioner, including a traditional medical doctor, which may not recognize the interaction potential as easily with some medications and herbal remedies.”
He suggested that practitioners “Evaluate and stay up to date on interactions with medications and supplements, embrace new technology such as in home sleep studies, or patient awareness of their sleep through biometric wearables. Help patients create opportunities for mental health care awareness and explore how responses to stress often cause patients to use too much caffeine or rely heavily on alcohol or marijuana to support their sleep. Many patients rely on other substances, and it is important to not judge someone’s coping mechanisms and find a safer alternative for them to transition to as they work on creating a more regulated sleep hygiene practice, naturally.”
Fuentes stated that she believes that “in many cases, the only thing holding practitioners back [from CBD products] is lack of information and official declarations from regulatory agencies. Practitioners can be honest about the benefits and drawbacks of various approaches … They can be more willing to recommend healthy sleep habits or newer options rather than immediately opting for heavy-duty pharmaceuticals.”
Lastly, Barnes noted that “Since practitioners and their patients are on the leading edge of wellness and self-care, we find it easy to integrate our products into the practices. Naturopaths should be the leaders in providing sleep solutions as they integrate body balance perfectly.” In addition, he suggested that “Practitioners should be on the forefront of using products like Slumber. Its growth should be limitless as more attention is given to hemp and cannabinoids; Practitioners should not be fearful of integrating into their practices.”
All in all, there is an extraordinary number of people worldwide who are experiencing sleep issues, often due to stress. This is evident by the increase in complaints of sleep issues since the start of the COVID-19 pandemic, which impacted the entire planet’s population. Naturopathic practitioners can recommend several natural products that can help patients sleep better, along with lifestyle and habit changes. This combination can make a significant impact on the quality of patients’ sleep, and practitioners should keep this in mind when helping their patients to resolve their sleep-related issues.
Healthy Take Aways
• Nearly 50-70 million U.S. adults have a sleep disorder according to sleepassociation.org, with 25 million U.S. adults having sleep apnea.
• 37 [percent] of 20-39 year-olds report short sleep duration, while 40 [percent] of 40-59 year-olds report short sleep duration.
• According to data from a 2020 CRN Consumer Survey on Dietary Supplements, 13 percent of overall users take supplements to support their mental health and 14 percent of users take supplements to support sleep.
For More Information:
Bastyr University, www.bastyr.edu
Charlotte’s Web, www.charlottesweb.com
Green Roads, www.greenroads.com
Slumber Sleep Aid, www.slumbercbn.com
Standard Process, www.standardprocess.com
The Sleep Shirt, www.thesleepshirt.com


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A refreshing blend of pure botanicals and herbs, KLEI Beauty Spearmint & Lavender Calm Floral Facial Steam calms the mind while opening and cleansing the pores, prepping your face for further treatment.
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6 oz jar // 0.8 oz net wt.
Lavandula Angustifolia (Lavender) Flower, Mentha Virdis (Spearmint) Leaf, Matricaria Recutita (Chamomile) Flower, Rosmarinus Officinalis (Rosemary) Leaf, Rosa Centrifolia (Rose) Flower, Juniperus Communis (Juniper) Fruit
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The process of getting older is known as aging which is inescapable. Our skin is the first body part that shows the signs of aging with fine lines, wrinkles and skin sagging. The reasons behind aging of the skin can be natural or it can be due to external factors also. Natural factors include the hormonal changes while external factors are pollution, ultraviolet rays that may lead to pores enlargement, uneven skin tone and other skin aging signs. However, there are measures available which may slow down the process of aging. Nowadays human beings both males and females want to look young and healthy.
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In addition to these extrinsic treatments, a person’s daily diet and healthy living lifestyle may also combat the signs of aging. Nevertheless, all these anti-aging treatments should be taken from experienced dermatologists and doctors and that too from recognized anti-aging treatment clinics because small negligence can cause dangerous side effects to the human body. One another factor which is very important to consider here is that you must be comfortable with your doctor and staff while taking any treatment.


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Vitamins And Minerals Will likely be Much less Confusing With This Nice Advice
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Supplements a Prescription for Wellness
Ginseng, Ginger. Tumeric, and Maca Root are a powerful combination that can promote digestive and hepatic health. Traditional Eastern Herbal Medicine should always be prescribed by licensed Acupuncture Physician in order for it to be safe and effective. There are also supplements that are prescribed to assist the body with the nutritients that it needs to promote health. AcuMed Wellness's specially cultivated and formulated, high-quality supplements can boost your immune system, optimize your health, reduce inflammation, mitigate health risks and disease, and much more.
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From the makers of the UK’s pioneer liquid beauty supplement
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All packaging is recyclable and designed to prolong the longevity of the active ingredients
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Gold Collagen® Supplements Range
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It contains Q10, acai berry, pomegranate, lycopene and resveratrol, L-carnosine, hydrolysed collagen (5000mg), Vitamin D, Hyaluronic Acid, Vitamin E and Vitamin C.
Helps protect against oxidative stress
Reduces the appearance of fine lines and wrinkles
Promotes skin suppleness and firmness
Improves skin hydration and radiance
Promotes healthy hair and nails


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D-Aspartic Acid (D-AA) is an amino acid regulator of testosterone synthesis and may act on a stimulatory receptor (NMDA). D-Aspartic Acid also shows promise in aiding male fertility.
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What it is:
This beautiful cream will not only moisturize around the eyes but will help treat dark circles and puffiness (bags).
What it does:
Along with an impressive list of Chinese herbs*, peptides and plant stem cells are the stars of this cream that treats dark circles, bags, and moisturizes that delicate skin around your eyes. Peptides are essentially amino acids that our skin needs and that are in a form that can penetrate the skin. We all know that vitamins C and E are great for your skin in general but they also help treat dark circles. MSM enhances collagen and elastin as well as helps to drive the other ingredients into the skin. Alpha arbutus reduces age spots and hyperpigmentation. *The Chinese herbs that star in this formula are lu hui (aloe leaf), xiang ri kui (sunflower), fu pen zi (raspberry), huo ma ren (cannabis sativa seed), zhi shi (bitter orange), chen pi (citrus peel), jiang huang (turmeric), gan can (licorice root), hai zao (seaweed), lu cha (green tea flower), and tian shu kui (geranium).
What else you need to know:
Use this cream once or twice a day around your eyes.
*All of our products are people tested.


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What I Didn’t Tell You About Mutating Humans
In my previous article I helped uncover one of the bigger problems that most people face when it comes to their health.
I showed you how people are turning into freak mutants who shoot lasers from their eyes and turn invisible without warning.
Oh wait, that’s the X-men comic book series…
Actually, what I did was open up the floor for discussion of a serious mutation on the MTHFR gene.
If you need to get caught up on how this mutation works, click this link, and you can read about the MTHFR gene mutation.
Now that you’ve got an understanding of MTHFR, I want to show you just how harmful this mutation really is.
This email won’t be for the faint of heart (OK, it’s not that bad), but it’s important you understand why it’s so important to diagnose and treat MTHFR mutation.
The Untold Horrors of MTHFR Mutation
Now, if you think saying “untold horrors” is overstating the seriousness of MTHFR mutation I would beg to differ.
It’s estimated as many as 20-25% of people in America suffer from this mutation.
And, it can have truly horrible consequences if left untreated.
For instance, it’s believed to contribute to depression, anxiety, thoughts of suicide, along with numerous other mental conditions. These include Alzheimer’s disease, Parkinson’s disease, schizophrenia, bipolar disorder, insomnia, irritability, peripheral neuropathy, prenatal depression, and restlessness, autism and ADHD (attention deficit hyperactivity disorder).
Since the methylation cycle is foundational to the formation of neurotransmitters like serotonin, dopamine, and norepinephrine, if there’s an outstanding mutation (especially 677CT and 1298AC), the health consequences can be severe.
If you know someone with a mental disorder or have ever had to deal with a mental disorder yourself, you know how debilitating they can be.
Unfortunately, that’s not even close to the end of the list when it comes to the conditions caused by MTHFR mutations.
Take a look and see just how far-reaching the effects of MTHFR mutations go.
It can be connected with:
- Cardiovascular disease
- Deep Vein Thrombosis (clots)
- Chronic Fatigue
- Irritable Bowel Syndrome
- Thyroid and menstrual disorders
And much more.
Yes, MTHFR is devastating, it’s true. But, the good news in all of this is there’s ample opportunity to reverse the damage a mutated MTHFR gene can produce.
Truth is, that’s what I like to be able tell patients. I want to help deliver hope.
And there’s a lot you can do to help lessen the effects of MTHFR that will help you live a health and complete life.
Easy Fixes for An MTHFR Mutation
First thing’s first.
The reason MTHFR mutation is so detrimental is because your body refuses to do its job. For instance, when you ingest folate or folic acid from vegetables or supplements, your body is supposed to take methylate folic acid and turn it into methylfolate. When it doesn’t, then your body can’t perform to its best ability.
So, that’s where the health issues begin to start.
And, as I covered previously, there are many different vitamins your body is supposed to methylate.
If it doesn’t put them through the methylation cycle, your health problems can grow to be quite severe.
The good news is you can get the “end-stage” form of these vitamins in supplement form fairly inexpensively and, in some cases, without a prescription.
Doing this allows you to work around your body’s inability to function properly.
Depending on the type of mutation you have, you might not ever need a prescription to alleviate your symptoms.
And, while I’m a firm believer that some medications are absolutely critical to help fix certain heath problems, when it comes to fixing many of the health conditions I listed above, I believe doing it “naturally” is the best fix.
And, regulating your body’s methylation cycle with the exact supplements you need is as natural as it gets.
Here’s the truth about “medicating” for MTHFR.
If you choose to get end-stage versions of supplements your body can’t make on its own, you’re not taking medicine in the “traditional” sense.
These supplements have been produced by the latest in scientific technology, and they integrate with your body perfectly because they’re exactly what your body would have made on its own if it could have done so.
If it weren’t for the FDA regulating the production of these supplements, you might very well be able to get them over the counter with ease.
So, what would you be supplementing with?
First, it depends on your specific mutation.
For some, you might only need methylfolate. In which case you could get sublingual versions of certain vitamins or pill-forms of this supplement.
There are also topical creams. These are typically used for rapid absorption or for those who can’t tolerate oral supplements.
And you can supplement via your diet as well.
As I mentioned previously, your total health is like a house of cards.
That means that if you have a methylation problem, just supplementing with the missing end-state pieces isn’t the “end-all-be-all” towards better health.
The truth is, you need to make sure the rest of your diet is providing you with much-needed vitamins, minerals, fats, and micronutrients to help support optimal health.
This would also mean steering clear of any processed foods.
As I mentioned in my article about leaky gut, if you’re eating foods that inflame the walls of the intestine, it truly doesn’t matter if you get your MTHFR supplements all taken care of. All you’ll be doing by eating a SAD (standard American Diet) is knocking out another section of your carefully arranged house of cards.
You need to be sure to eat whole foods, especially ones which are free from pesticides, GMOS, as well as inflammatory fats and proteins.
Not to mention, you would do well to help your body through the process of detoxing. When you begin to help regulate MTHFR mutations, your body will begin to detox in a way it hasn’t been able to before. This is because the MTHFR gene regulates healthy detox. Once you begin to fix the effects of the mutation, your body will release toxins into your bloodstream. The sudden release can provide quite a shock to the system.
The cell-mediated immune response can make you feel quite sick, so it’s a good idea to help your body through the entire process.
Is That All There is to Know About MTHFR Mutation?
The short answer is, no.
And, that’s why I want to write one more email about MTHFR and some of the things you need to be aware of in regards to helping regulate the severity of symptoms produced by this mutation.
Even if you do manage to follow all the steps I listed here, you might still find yourself suffering.
Whats most important to remember is many of the health conditions experienced are only symptoms of the MTHFR mutation. When you’re able to work back up the lines and figure out what’s causing these symptoms, it gives you better control over your health.
As always, I write these articles to give you hope.
And, even though there are plenty of reasons to despair, I believe we’ve been created with a spirit of power and love that leads us to hope.
That’s why I believe so passionately medicine is finally being brought back onto the right path.
Most physicians won’t talk about the subjects you find on this blog.
That’s not because they don’t want to help you, it’s just they’re stuck in their ways.
Just by opening your eyes up a little bit, exploring health as it ought to be, you’re joining a health revolution that I know for a fact is helping people feel better than they’ve ever felt.
Be on the lookout for the next email…it’ll be a good one.