Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
How a Vitamin Quiz Can Help Women Achieve Optimum Health
Ever stood in the supplement aisle, wondering what you actually need? With so many options and conflicting advice online, choosing the right vitamins can feel like a guessing game, especially when your health and your body are constantly changing. That’s where a personalised vitamin quiz comes in. By asking the right questions about your health, lifestyle, and goals, it takes the guesswork out of choosing supplements and guides your supplement selection instead of leaving you guessing. Important note: our quiz is for information only and does not provide medical advice and is not intended to diagnose, treat, cure or prevent any disease. Some medicines may not be right for you. Please read the label and any warnings before purchase, and if you have any pre-existing conditions, or are on any medications, always talk to your health professional before starting a new supplement regime. Women’s Health Isn’t One-Size-Fits-All From menstruation and pregnancy to perimenopause and menopause, women experience unique hormonal shifts throughout life and with them, changing nutritional needs. But it’s not just about hormones. Diet, sleep, stress, exercise, and even your daily routine can all affect how your body absorbs and uses nutrients. That’s why a tailored supplement approach makes sense. Your body is unique. Your vitamins should be too. How Does a Personalised Vitamin Quiz Work? Your health needs change weekly, monthly, or yearly. So why stick to a generic supplement routine? A personalised vitamin quiz helps cut through the noise by identifying your health goals and daily habits. In just a few minutes, it builds a targeted plan designed to support the areas that matter most to you, like energy, sleep, immunity, or stress (and more!). At Vitable, your quiz results help us recommend science-backed nutrients that suit your current needs based on your responses, nothing more, nothing less. Targeted Nutrients for Women’s Health Here are some of the most effective nutrients for women: 1. Ashwagandha → Support Stress, Hormones & Sleep Used for centuries in Ayurvedic medicine, Ashwagandha is known for helping the body adapt to stress and promoting emotional resilience. It’s particularly helpful for women in supporting: A healthy stress response Healthy thyroid function Sleep quality Reduced food cravings 2. Magnesium → Relax Muscles & Improve Sleep Magnesium plays a role in over 300 biochemical reactions in the body, including muscle function, nervous system regulation, and sleep. Women may need more magnesium during menstruation, pregnancy, and menopause but many fall short, especially when under stress or not eating enough whole foods. 3. Iron → Reduce Fatigue & Support Reproductive Health Iron helps deliver oxygen throughout your body. Because women lose iron during menstruation, their needs are more than double those of men. Low iron can lead to: Fatigue and brain fog Hair thinning Weakened immunity Vitable uses Ferrochel® Iron Bisglycinate, a gentle, highly bioavailable form of iron that’s less likely to cause constipation or digestive upset. 4. Cranberry → Support Urinary Tract Health Cranberry extract can help reduce the occurrence of medically diagnosed cystitis by preventing bacteria from adhering to the urinary tract. It’s especially helpful for women prone to: Recurrent UTIs Bladder discomfort Hormonal shifts that affect urinary health How to Start Your Personalised Supplement Routine It only takes a few minutes to get started. When you take the quiz, you’ll receive: A personalised daily vitamin plan High-quality ingredients, delivered to your door The flexibility to pause, adjust, or update as your needs change No more guesswork. No more guessing what you need. Final Thoughts Your body isn’t one-size-fits-all, and your vitamins shouldn’t be either. A personalised quiz helps you understand what your body needs based on your answers, with nutrients like Ashwagandha, Magnesium, Iron, and Cranberry offering targeted support for hormonal balance, energy, sleep, and more. Vitable’s tailored daily packs are designed to keep you consistent, make healthy habits easier, and empower you to feel your best at every stage of life. References https://pmc.ncbi.nlm.nih.gov/articles/PMC10147008/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9134728/ https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ https://pubmed.ncbi.nlm.nih.gov/35285701/
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Magnesium Myths vs. Facts: Debunking Common Misconceptions
Magnesium is an essential mineral involved in many critical functions throughout the body. It supports everything from muscle movement and nerve function to heart health and strong bones. Yet, despite its key role in overall health, magnesium is often misunderstood, with plenty of myths causing confusion about what it actually does and how it works. Let’s unpack some myths around magnesium and share the facts you need to know. Myth #1: You should only take magnesium at night Magnesium can be taken any time of day, depending on your routine and what your body needs. The most important factor is consistency. Some people prefer taking it in the morning, while others feel the benefits more in the evening. That said, always check what other ingredients are included in your magnesium supplement, as many are combined with specific sleep-supporting compounds. For example, Vitable’s Magnesium Night Powder is best taken 30 minutes before bedtime due to the inclusion of Passionflower extract to support sleep, while our daily capsules can be taken at any time of day (and always after a meal). Myth #2: Magnesium is only good for relaxation and muscle health While magnesium is known for helping with sleep, stress, and muscle recovery, that’s just scratching the surface. Magnesium is involved in over 300 enzyme reactions in the body. It plays a role in heart and brain health, blood sugar balance, blood pressure regulation, and reducing inflammation. It can even help curb sugar cravings, especially during times of stress or hormonal changes. So if you thought magnesium was just your “relaxation mineral,” think again, as it supports a wide range of essential functions. Myth #3: All magnesium supplements are the same Not true. There are over 10 forms of magnesium, each with different absorption rates, effects, and benefits. For example, magnesium citrate is well absorbed and although not its primary benefit, in addition to being used to address magnesium deficiency, it can sometimes be used to help relieve constipation by drawing water into the intestines. Meanwhile, magnesium glycinate is gentle on the stomach and supports sleep, stress, and nervous system recovery thanks to its calming amino acid, glycine. Bottom line: the form you choose should match your body’s needs - whether that’s magnesium deficiency, digestion, relaxation, energy, or recovery. Myth #4: Magnesium will affect your bowel movements Not always. As mentioned, while some forms of magnesium, like magnesium citrate and oxide, are known to have a laxative effect, not all magnesium supplements will send you running to the bathroom. Again, it comes down to the type. For example, Magnesium glycinate is gentle on digestion and doesn’t act as a laxative. So if you’ve avoided magnesium in the past for this reason, don’t rule it out just yet as switching to a more ideal form can make all the difference. Another way to avoid side effects is to incorporate Magnesium step by step into your regimen, by starting by a quarter or half of a dose to let your body adjust, and increasing the dose as you go. Myth #5: Everyone needs to take a magnesium supplement. Not necessarily. While magnesium is essential for muscle function, mood, and energy production, that doesn’t mean everyone needs to supplement. Taking too much can lead to side effects like loose stools, low blood pressure, or, in rare cases, complications for those with kidney issues. That said, magnesium deficiency is more common than you might think. According to the Australian Bureau of Statistics' 2011–2012 National Nutrition and Physical Activity Survey, around one in three Australians over the age of two didn’t meet the Estimated Average Requirement (EAR) for magnesium. Several factors can contribute to low magnesium levels. Diets lacking in leafy greens, legumes, nuts, and whole grains are a major factor. Lifestyle habits like chronic stress, alcohol consumption, certain medications, and gut health issues can also impair absorption. On top of that, regular exercise increases your body’s magnesium needs. Common signs of deficiency include low appetite, nausea, fatigue, muscle weakness, spasms, or tremors. While not everyone needs a supplement, many people may be falling short without realising it. That’s why a personalised approach to supplementation, rather than a one-size-fits-all solution, is key. Final ThoughtsMagnesium is one of the most essential minerals. It does far more than just support sleep, and it’s definitely not a one-size-fits-all nutrient. While a balanced, nutrient-rich diet is the ideal foundation, it’s not always easy to meet your daily magnesium needs, especially during times of stress, poor sleep, or increased physical demand. That’s where supplementation can be a smart, supportive tool. It’s not about replacing food, but giving your body a boost when life gets in the way. If you're thinking about adding a magnesium supplement, check in with your doctor or healthcare provider, especially if you’re on medication or managing any health conditions. Getting enough magnesium is a simple but powerful way to support energy, mood, digestion, sleep, and overall well-being. References https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/ https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9075273/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11136869/
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Is Your Nervous System in Overdrive? Here’s How to Tell
In a world that rewards productivity over presence, it’s easy to miss the signs that your nervous system is stuck in overdrive. You might look calm on the outside, even high-functioning, while inside, your body is in a near-constant state of fight-or-flight. If you’re always “on,” wired but tired, or struggling to relax, your nervous system might be calling for a reset. First, What Does the Nervous System Actually Do? Your nervous system is your body’s communication hub. It constantly interprets signals from your environment to keep you safe. When working well, it smoothly switches between: Sympathetic state (fight or flight): for action, focus, alertness Parasympathetic state (rest and digest): for healing, sleep, calm The problem? Most of us spend way too much time in the sympathetic state. Chronic stress, screens, stimulants, lack of rest… they all send the message: “You’re under threat.” Signs Your Nervous System Is Stuck in Overdrive You might tick a few of these boxes, or feel like you're living in every single one. Either way, these are signs your body is asking for support. If we ignore them, they don’t just fade away. Instead, they often show up elsewhere, especially in areas like hormone balance, sleep, gut health, and mood. You’re always on edge You feel irritable or impatient Busy environments leave you drained You can’t fully relax, even when you try It’s hard to concentrate or finish tasks Your body constantly feels tense Your mood feels flat or low You’re wired at night, exhausted during the day You crave sugar, caffeine, or constant stimulation You're constantly reaching for “quick fixes” to keep going, such as snacks, coffee or doom-scrolling. Your body is searching for dopamine or energy. How To Reset Your Nervous System: Healing starts with creating safety in your body. This sense of safety comes from consistency, small wins, and gentle self-connection, not forcing yourself into a morning routine that someone else swears by. Nervous System Nourishment Eat protein with every meal to stabilise blood sugar and reduce cortisol spikes Nutrients that support calm: Magnesium glycinate, L-theanine, and Ashwagandha Limit caffeine and alcohol, which disrupt the body’s natural stress rhythms Daily Practices for Immediate Relief Deep, slow breathing techniques to activate the parasympathetic state Stimulate your vagus nerve by splashing your face with cold water, taking a cold shower, or trying a cold plunge Movement That Calms, Not Overstimulates Gentle Pilates, yoga, or walking outdoors (especially barefoot or in nature) supports nervous system regulation Skip intense workouts if you feel constantly drained Tech-Free Evenings Ditch screens 1-2 hours before bed Try a magnesium bath, herbal tea, or journaling to transition your body into rest mode You don’t need a complete reset, just a few supportive habits. Choose one or two practices that feel manageable and build from there. When it comes to nervous system healing, consistency matters more than intensity. Small, repeated healthy habits can create a profound shift over time.
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The Best Quiz to Determine What Vitamins You Should Take
No more guessing which supplements are right for you – our science-backed suggestions take care of that.
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Ashwagandha for Men’s Health: How This Ancient Herb Supports Testosterone
This article explores how ashwagandha can help men manage stress and support healthy testosterone levels, energy, and sexual function.
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5 Practical Tips for Men’s Health: Boost Energy, Strength & Mental Clarity
Explores how men can naturally support healthy testosterone levels and overall well-being.
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What Creatine Really Does, And Why Women Need It Too
How creatine supports muscle growth, brain function, and energy levels for women across all life stages.
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Unexplained Weight Gain? Here’s What Your Hormones Might Be Trying to Tell You
Discover how hormonal imbalances can impact your metabolism and weight, and explore practical lifestyle strategies to help bring your hormones back into balance.
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Why L-Theanine is Your Brain’s Best Friend
Learn how L-theanine supports mental clarity, stress resilience, and nervous system health.
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