Supplements

This promotes relaxation, increases sleep quality, and decreases anxiety. Magnesium binds to GABA receptors in the brain and helps with feelings of stress and relaxation. Unlike magnesium citrate or oxide, glycinate is gentler on the stomach and causes far less GI distress.

Sleep is the most important tool for recovery. Take 30-60 mins before bedtime.

Known as the master antioxidant, glutathione neutralizes free radicals and decreases oxidative stress. What's that mean for you? Glutathione detoxifies the liver, decreases inflammation, helps with immune health, and promotes healthy skin.

Take after a social weekend when you want to give your body a reset, or during winter to help fight off unwanted illness.

A powerful antioxidant and a key contributor to cellular energy production, CoQ10 is known for its benefits of heart health, exercise performance, decreasing migraines, and energy production. Omega 3's are known for decreasing inflammation, helping with joint pain, and decreasing inflammation, especially in the heart.

One of the most researched supplements on the market, creatine is instrumental in muscle growth, bone health, recovery and brain health. Muscles are comprised of 60-80% creatine, supplementing can help increase performance and decrease recovery time. Studies have also shown decreased muscle wasting in older adults who supplement with creatine.

Creatine also helps with energy supply to the brain and research is showing promising benefits like increased memory, improved processing speeds and decreased neurological decline.

Once thought to be the "gym-bro's supplement," creatine is shown to help women and men, even with hormonal balance.

When was the last time you got your blood levels checked? Dr. Cara Wilfong can order those for you, just ask!

If you've felt excessive fatigue, shortness of breath while exercising, or poor concentration, it might be time to get your iron levels checked!

Make sure you get a full iron panel drawn, including serum iron and ferritin levels and hemoglobin.

Ferrasorb is iron + vitamin C. The vitamin C helps with the absorption of iron. Iron should not be taken with milk products or coffee. Ideally it is taken alone, an hour before or after eating.

Vitamin D is essential for bone health. Calcium is only taken up into bones with enough Vitamin D. Especially during the winter months in the Midwest, supplementing Vitamin D is a priority for protecting yourself against bone loss. There are also studies shown that Vitamin D helps immune health and help with depression.

Even during summer months, if you work inside for your 9-5 job, supplementing year round can show vital benefits.

A simple, powerful self-massage tool for soft tissue release and trigger point work. Its firm size and shape allow you to target deep, specific areas of tight muscle—perfect for relieving knots, improving mobility, and speeding recovery on the go.

We recommend one to every patient. Keep it in your gym bag, desk drawer, or car for quick relief anytime.