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.
5 Ways to Support Your Immunity this Winter
Practical tips to strengthen your immune system and stay well through the colder months.
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Feeling Tired All the Time? Here’s How to Naturally Reset Your Energy
Always tired, even after 8 hours of sleep? This guide unpacks the hidden reasons behind low energy and how to naturally recharge your body.
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Magnesium for Better Sleep: The Essential Mineral You Might be Missing
Magnesium deficiency is more common than many people realise. Many Australians are unknowingly deficient, which can lead to restless nights, increased stress, and poor overall health.
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The Importance of Fibre for Gut Health: Are You Getting Enough?
According to the Australian Dietary Guidelines, adults should aim for 25–30g of fibre per day, yet the average intake is only around 20g per day—falling significantly short of the recommended amount.
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Why Nutrition & Lifestyle Matter for Menopause: Best Diet & Health Tips
Menopause can feel like a rollercoaster—one minute you're fine, the next you're overheating, struggling to sleep, or dealing with unexpected mood swings. Sound familiar? You're not alone.
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Dietary and Lifestyle Strategies to Managing PCOS
Polycystic ovary syndrome (PCOS) affects an estimated 8–13% of reproductive-aged women, bringing with it a unique set of challenges—from hormonal imbalances and metabolic changes to emotional stress.
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5 Zinc Benefits and Why You Need It in Your Diet
Zinc is vital for numerous processes in the body. While it often doesn't receive the same spotlight as other nutrients, zinc plays a critical role in keeping us healthy. What is Zinc and Why is it Essential? Zinc is an essential trace mineral, meaning your body cannot produce or store it, so you must obtain it through diet or supplements. It contributes to over 300 enzymatic processes, making it critical for maintaining overall health. From supporting immunity to promoting healthy skin and hair, zinc is a multitasker that your body can't do without. Here are five clinically supported benefits of zinc and why you should ensure this mineral is part of your diet. 1. Supports Immune Function Zinc is essential for a strong immune system. It activates white blood cells like T-cells, which help fight off infections. Clinical studies show that zinc supplementation can reduce the duration of colds by boosting the body's natural defense mechanisms. How it works: Zinc prevents viruses from replicating and strengthens the integrity of mucous membranes, your first line of defense against pathogens. Best for: People prone to frequent colds or infections. 2. Aids in Wound Healing Zinc plays a vital role in healing, whether it's for minor scrapes or more serious injuries. It aids in tissue growth and repair while its anti-inflammatory properties help minimize swelling around wounds. A deficiency in zinc has been associated with slower wound healing. How it works: Zinc supports cell growth and controls inflammation, both of which are essential for the healing process. 3. Promote Skin and Hair Health Zinc is a beauty hero when it comes to your skin and hair. It helps regulate sebum production, which can prevent clogged pores and acne. Additionally, it supports the production of collagen. Hair health: Zinc supports hair follicles by reducing oxidative stress and regulating hormones, both of which are vital for hair growth and reducing hair thinning. Skin conditions: Studies have shown that zinc supplementation can significantly reduce acne and inflammatory skin conditions. 4. Support Reproductive Health Zinc plays a vital role in hormonal balance, making it essential for reproductive health in both men and women. For women: Zinc helps regulate hormones, maintain a healthy menstrual cycle, and support egg quality. For men: Zinc boosts testosterone levels and supports sperm production. It also acts as an antioxidant, protecting sperm from damage caused by oxidative stress. 5. Supports General Wellbeing and Reduces Free Radicals Zinc acts as a powerful antioxidant, helping to neutralise free radicals formed in the body. This reduces oxidative stress, which can harm cells and contribute to aging and chronic diseases. Zinc also supports overall health and wellbeing, ensuring the body has the resources it needs to perform optimally. How it Works: Zinc's antioxidant properties help protect cells from damage and support healthy metabolic processes throughout the body. Additional Benefits of Zinc While these five benefits are among the most well-documented, zinc has many other health benefits: Improves digestion: Zinc supports enzyme production, aiding in the breakdown of food and absorption of nutrients. Supports eye health: Zinc is critical for maintaining good vision, particularly in low light. Reduces inflammation: Zinc's antioxidant properties help neutralise free radicals and reduce inflammation throughout the body. Signs of Zinc Deficiency Zinc deficiency is more common than you might think, especially among vegetarians, vegans, and individuals with digestive disorders like Crohn's disease. Symptoms of deficiency include: Frequent infections Slow wound healing Hair thinning or loss Dry or flaky skin Poor sense of taste or smell If you notice any of these symptoms, consider speaking to a healthcare professional for advice. How to Get Enough Zinc in Your Diet Zinc is found in a variety of foods, making it relatively easy to incorporate into your diet: Animal-based sources: Oysters (the richest source), beef, lamb, chicken, and eggs. Plant-based sources: Pumpkin seeds, chickpeas, lentils, cashews, and quinoa. Fortified foods: Breakfast cereals and plant-based milk often include added zinc. For vegetarians or vegans, it's important to note that plant-based zinc is less bioavailable, so you may need to consume higher amounts or consider supplementation. How to Choose the Right Zinc Supplement If you're not meeting your zinc requirements through diet alone, supplementation can help. Look for bioavailable forms like zinc glycinate which are easier for your body to absorb and less likely to cause stomach upset. Always take your zinc supplement with a meal. Dosage: The recommended daily intake for adults is 8 mg for women and 14 mg for men, though higher doses may be prescribed for specific deficiencies. Final Thoughts Zinc is a small but mighty mineral with far-reaching benefits for your body and mind. From boosting immunity to promoting healthy skin, and hair, zinc deserves a top spot in your diet. Whether you're enjoying zinc-rich foods or considering a high-quality supplement, investing in this essential nutrient is highly regarded for your overall health. *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet. References https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ Almohanna, HM., Ahmed, AA., Tsatalis, JP. Tosti, A. 2019. “The Role of Vitamins and Minerals in Hair Loss: A Review”. Dermatology and Therapy, 9. 1 (Mar): 51-70. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/# Shankar, A. H., & Prasad, A. S. (1998). Zinc and immune function: the biological basis of altered resistance to infection. The American journal of clinical nutrition, 68(2 Suppl), 447S–463S. https://doi.org/10.1093/ajcn/68.2.447S Garner TB, Hester JM, Carothers A, Diaz FJ. Role of zinc in female reproduction. Biol Reprod. 2021;104(5):976-994. doi:10.1093/biolre/ioab023 Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69-81. PMCID: PMC6010824 PMID: 30009140 Zinc: Nutrient Reference Values for Australia and New Zealand.Eat for Health, National Health and Medical Research Council, n.d., https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc. Accessed 22 Jan. 2025. Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Zinc in Wound Healing Modulation. Nutrients. 2017 Dec 24;10(1):16. doi: 10.3390/nu10010016. PMID: 29295546; PMCID: PMC5793244.
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Vitamin C for Healthy Skin and Boosting Energy
Vitamin C isn't just the vitamin you turn to when you feel a cold coming on—it's an essential nutrient that plays a vital role in your overall health. From strengthening your immune system to supporting glowing skin and collagen production, Vitamin C is a potent antioxidant that supports various body functions. In this article, we'll dive into what makes Vitamin C so important, address common misconceptions, and share practical tips to ensure you're getting enough of this vitamin each day. What is Vitamin C? Vitamin C, or otherwise known as ascorbic acid, is a water-soluble vitamin known for its antioxidant properties. It plays a crucial role in several bodily functions, including: Supporting the immune system: Helps your body fend off illnesses and recover more efficiently. Supporting energy production: Assists in the synthesis of carnitine, a molecule that helps convert fat into energy, keeping you feeling vibrant and focused. Promoting collagen production: Vital for skin elasticity, wound healing, and maintaining youthful skin. Fighting free radicals: Protects your cells from damage caused by oxidative stress, reducing signs of aging. Enhancing iron absorption: Improves the uptake of iron from plant-based sources, which supports healthy energy levels and prevents fatigue. Since your body cannot produce or store Vitamin C, maintaining a consistent intake through your diet or supplements is crucial for maintaining good health. What happens when you don't get enough Vitamin C? While Vitamin C deficiency is uncommon in modern diets, it can still occur, particularly if your intake of fresh fruits and vegetables is consistently low. Even a mild deficiency can impact your energy levels, skin health, and overall wellbeing. Factors such as illness, stress, or smoking can increase the body's demand for Vitamin C, making it essential to maintain adequate levels. Signs of Vitamin C deficiency include: Fatigue or weakness Dry, rough skin Swollen or bleeding gums Poor wound healing How to Incorporate Vitamin C into Your Daily Routine Meeting the Recommended Dietary Intake (RDI) of 45mg of Vitamin C is easier than you might think, thanks to the abundance of fruits and vegetables rich in this nutrient. Here are some practical tips to naturally boost your Vitamin C intake: Include more fruits and veggies in meals: Add half a cup of strawberries to your breakfast and include half a cup of steamed broccoli or add a few slices of capsicum to your lunch or dinner. Blend a quick smoothie: Try blending 1 cup of spinach with 1 kiwi and half a cup of raspberries Keep snacks simple: Easy-to-grab options like 1 mandarin plus a handful of cherry tomatoes Consider a high-quality supplement if your diet is low in fruit and vegetables, it is worth considering supplementation to cover your daily requirement, especially during times of illness or stress. Cooking can reduce Vitamin C content in food, so aim to consume raw or lightly cooked produce when possible. Debunking Common Myths About Vitamin C Myth 1: Vitamin C prevents colds. While Vitamin C won't stop you from catching a cold, it can help reduce the severity and duration of symptoms when taken regularly. Think of it as a way to support your recovery rather than a foolproof defense. Myth 2: More Vitamin C is always better. Your body has a limit to how much Vitamin C it can absorb. Taking excessive doses won't provide extra benefits, as the surplus is simply excreted in urine. Stick to the recommended intake for optimal health without overdoing it. Myth 3: Only citrus fruits contain Vitamin C. Citrus fruits may get all the attention, but they're not the only source of Vitamin C. Foods like capsicum, broccoli, and kale often contain more Vitamin C per serving than oranges, offering plenty of options to diversify your diet. Final Thoughts on Vitamin C Vitamin C is an essential nutrient that goes far beyond its reputation as a cold-fighting vitamin. From supporting your immune system and boosting energy levels, Vitamin C should not be overlooked. The beauty of Vitamin C is how easy it is to incorporate into your daily life. Whether it's through fresh fruits and vegetables, a morning smoothie, or a high-quality supplement, small changes can make a big impact. References National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin C: Fact sheet for health professionals. Retrieved January 14, 2025, from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211 Garcia-Diaz, D. F, Lopez-Legarrea, P., Quintero, P. , Martinez, J. A., (2014). Vitamin C in the Treatment and/or Prevention of Obesity. Journal of Nutritional Science and Vitaminology, 60(6),367-379. https://doi.org/10.3177/jnsv.60.367 Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866
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Why Activated B Vitamins?
We can always do with a little extra energy! No matter how much sleep we get or how thoroughly we stick to our routine, we can all fall victim to the snooze button or a 3pm slump. That's where activated B vitamins come in!
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