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 Vitable Selects Ingredients: Why Bioavailability and Form Matter
Supplement bioavailability is about how much of a nutrient is absorbed and available for use in the body, so the nutrient name on the front of the pack is only part of the story. A better-quality supplement considers ingredient form, practical dosage and purposeful formulation, not just label appeal.
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Ashwagandha: the adaptogen explained
Ashwagandha is an adaptogenic herb, meaning it is commonly used to support the body’s response to ongoing stress rather than act as an instant calming fix. People usually look into it for stress resilience, trouble winding down, and feeling mentally overloaded, with results generally discussed over consistent use across weeks.
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World Health Day: The State of Women’s Preventative Health in Australia
Preventative health for women means supporting your health before problems feel urgent, through everyday habits like eating well, staying consistent, getting check-ups, and paying attention to common nutrient gaps. In Australia, iron, vitamin D, magnesium, and B vitamins are often worth reviewing because busy routines, low sun exposure, menstrual losses, and inconsistent meals can make intake harder than it seems.
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Soluble vs Insoluble Fibre: What Your Gut Actually Needs
Soluble fibre dissolves or swells in water and forms a gel-like texture, while insoluble fibre does not dissolve and helps add bulk to stool. Both support digestion in different ways, and most plant foods give you some mix of the two. Rather than choosing one “better” type, most people benefit from eating a wider range of fibre-rich foods.
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Unexplained Weight Gain? What Your Hormones May 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 Vitamin Subscriptions Are A Great Way to Stay Consistent With Your Routine
TL;DR Personalised vitamin subscriptions make it easier to stay consistent with your wellness routine by removing guesswork, reducing waste and fitting seamlessly into daily life. With tailored nutrients delivered on a regular schedule, they help turn good intentions into simple, repeatable habits that support long-term health, even when life gets busy. Why consistency matters for your supplements Taking your vitamins at the same time each day is more than just routine - it’s how habits form. Research into behavioural science shows that small, repeated actions signal to your brain that this behaviour is part of your daily identity (1). Over time, these micro-habits make wellbeing feel natural rather than a chore. In addition, our bodies rely on steady nutrient intake to function at their best - yet busy lives, travel, and shifting routines can easily interrupt that balance. Consistency is what helps you experience the benefits of supplements over time. Whether it’s magnesium for muscle function, vitamin D for immune support or probiotics for gut health, results come from regular, ongoing use. How Vitable helps build confidence and routine Getting started is often the hardest part of any wellness habit. That’s where Vitable’s personalised quiz helps. It translates your diet, lifestyle and goals into a tailored supplement plan - no guesswork, no confusion, just clarity and feeling confident from the get-go. Once your plan is set, your Vitable subscription keeps things simple. Your personalised vitamins arrive on a regular schedule, so your routine becomes automatic. Vitable is designed to make wellness effortless by combining: Personalisation - tailored to your lifestyle, diet and goals Convenience - automatic refills mean no last-minute chemist trips Sustainability - plant-based sachets and recyclable packaging Consistency - grab and go daily packs that travel with you Value for money - no retail margins means we can pass on the savings to you without compromising on quality. Plus, you get free AU delivery on orders > $50 As your needs evolve, your plan can too - creating a flexible routine that grows with you. How consistency builds lasting habits Here’s how to make consistency work for you: Anchor your vitamins to an existing habit – for example, take them after brushing your teeth or with your breakfast. Keep your daily packs visible by placing the dispenser on your kitchen bench or bedside table - seeing them is a simple reminder cue. Start small - one consistent step is more powerful than many short-lived changes. Track your progress on the Vitable App (and be rewarded too!), noticing how consistent you’ve been helps maintain motivation. When a routine is frictionless, it becomes sustainable for long-term well-being. Benefit What it means Why it matters Ease and automation Delivered on schedule Fewer missed days Personalisation Tailored plan for your body More relevant nutrients Sustainability Minimal waste and recyclable materials Aligns with conscious choices Habit building Pre-packed daily vitamins Easier to remember Adjustability Plans adapt to lifestyle changes Keeps your stack current How to make the most of your subscription Take your vitamins at the same time each day, ideally with food. Keep your packs visible - next to your toothbrush or coffee mug works well. Download the Vitable App to track your progress and be rewarded Review your plan every 3-6 months by retaking the Vitable quiz to ensure it still suits your needs. FAQs How do I know what vitamins I need? Vitable’s expert quiz helps you identify your key nutrient priorities based on your diet, lifestyle and goals. It’s designed by experts and backed by scientific research. Can I pause or change my plan? Yes - subscriptions are fully flexible. You can pause, cancel, or adjust your plan anytime, making it easy to stay consistent. What if I forget to take my vitamins? Download the Vitable App on iPhone or Android and enable your daily reminders to keep up the daily habit. Is your packaging sustainable? Vitable’s daily vitamin packaging is made from sustainably sourced, plant-based cellulose produced from sustainably harvested Eucalyptus trees, which are certified to be GMO-free. The material we use is certified home compostable - meaning no unnecessary waste for you! Why does it matter for your health? A vitamin subscription simplifies wellbeing into a habit that sticks. It turns intention into action - one small, sustainable step each day. References Harvey AG, Callaway CA, Zieve GG, Gumport NB, Armstrong CC. Applying the Science of Habit Formation to Evidence-Based Psychological Treatments for Mental Illness. Perspect Psychol Sci. 2022 Mar;17(2):572-589. doi: 10.1177/1745691621995752. Epub 2021 Sep 8. PMID: 34495781; PMCID: PMC12318445.
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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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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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