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.
Stress and hormones: how they influence each other and what you can do to stay balanced
TLDR Stress can influence both physical and emotional wellbeing. Your hormonal system is highly sensitive to stress, and chronic or unaddressed stress may contribute to hormone-related shifts such as low energy, changes in digestion, sleep challenges or mood fluctuations. Supportive habits such as sleep, movement, balanced eating and targeted supplementation may help you maintain resilience. How stress affects the body Stress is a normal part of life, but persistent or overwhelming stress can influence how you feel both physically and mentally. In Australian surveys, many adults report that stress affects their energy, sleep, mood and general wellbeing. Common stress responses include: Muscle tension Digestive discomfort Headaches Low energy Changes in sleep patterns Feeling overwhelmed or flat These experiences are linked to the way stress interacts with your hormonal system. The connection between stress and hormones Your endocrine system produces the hormones that regulate mood, energy, metabolism, sleep, reproductive function and more. This system is designed to adapt quickly when short-term stress arises. For example, hormones like adrenaline help you respond to immediate challenges. The concern arises when stress becomes ongoing and your body has little opportunity to reset. Long-term stress may influence hormone production and the communication pathways your body relies on for balance. Common signs that stress may be affecting hormonal balance include: Changes in digestion Shifts in appetite or metabolism Low mood or reduced motivation Poor sleep quality Lethargy or “wired but tired” feelings Changes in menstrual regularity for women These experiences are usually temporary when stress is well managed. Practical ways to support stress and hormonal balance 1. Identify your stress triggers Understanding what contributes to your stress can help you respond more intentionally. You might notice patterns linked to work, relationships, sensory overload or certain environments. Creating small, predictable “decompression” habits - like a short walk, journalling or speaking with a friend - can help your body come back to baseline. 2. Prioritise rest and sleep Sleep and stress influence each other in both directions. Adults benefit from 7–9 hours of quality sleep to support recovery and hormone regulation. A calming wind-down routine may include: Reducing bright screens before bed Gentle stretching Magnesium supplementation Breathing exercises or meditation 3. Move your body regularly Regular movement helps regulate stress hormones and supports mood, energy and sleep. It doesn’t need to be strenuous - walking, yoga, Pilates or light strength training can all be helpful. 4. Support your body with nourishing foods Balanced meals that include protein, fibre, healthy fats and colourful plants provide the nutrients your body relies on during stressful periods. Nutrients commonly used for stress resilience include: Ashwagandha, traditionally used to support a healthy stress response B vitamins, which support energy and mood pathways Magnesium, known for supporting muscle relaxation and nervous system balance 5. Consider supportive supplements Alongside lifestyle foundations, supplements can help create a simple, consistent stress-support routine. Many people choose: Ashwagandha for stress resilience Magnesium for relaxation and sleep B Complex for energy and mood pathways Ginkgo + Brahmi for cognitive support Vitable offers personalised daily vitamin packs so you can include the nutrients that fit your health goals. The bottom line Stress is often unavoidable, but the way you support your body makes a meaningful difference. By focusing on sleep, movement, nourishing food and targeted nutrients, you can help maintain hormonal balance and overall wellbeing. To build a tailored routine, explore your personalised Vitable vitamin pack. Take the quiz. Last updated November 2025
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How to Increase Your Libido: Boost your Sex Drive
Struggling with a low libido? Find helpful tips on increasing libido for men and women and learn why some people experience low sex drive.
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Astaxanthin – What Is It and Why Do We Need It?
Astaxanthin is a natural compound that has been gaining attention in the wellness world. This red pigment, found in certain marine life, is a type of carotenoid—a group of plant-based nutrients known for their antioxidant properties. It's what gives salmon, krill, and shrimp their vibrant colour and is often highlighted for its potential to support overall health.But what exactly is astaxanthin, and why is it worth considering? Let's explore where it comes from, how it works, and how it might support your wellness goals.What is Astaxanthin?Astaxanthin is a carotenoid with antioxidant properties. Antioxidants are substances that help protect our cells from oxidative stress, a process linked to aging and everyday wear and tear. Unlike some other carotenoids like beta-carotene, astaxanthin has a unique structure that allows it to work in different parts of the body.Found naturally in algae, this compound plays a protective role in harsh environments, helping the organisms that produce it to thrive. Humans can benefit from it as well, particularly when it comes to supporting healthy cells and tissues.What is Astaxanthin Made From?The primary source of natural astaxanthin is a type of freshwater microalgae called Haematococcus pluvialis. When these algae face stressful conditions, such as intense sunlight or lack of nutrients, they produce astaxanthin as a defense mechanism.Marine animals like salmon and shrimp consume these algae, which gives them their reddish colour. While there is also synthetic astaxanthin, many people prefer the natural form because it's derived from these whole food sources.Photo by note thanun on UnsplashWhy Might Astaxanthin Be Helpful?Astaxanthin is known for its antioxidant properties, which help support overall health by reducing oxidative stress. It also interacts with cell membranes, making it a versatile compound for maintaining healthy cells.Some research suggests astaxanthin may play a role in areas like skin health and muscle recovery. However, its effects can vary from person to person, and it's always a good idea to discuss new supplements with a healthcare provider.Potential Benefits of AstaxanthinHere are some areas where astaxanthin may offer support:1. Antioxidant SupportAstaxanthin helps reduce free radicals formed in the body, which in turn decreases free radical damage to body cells. This antioxidant action supports general health and wellbeing.2. Skin HealthAstaxanthin can help maintain skin health by supporting skin hydration and elasticity. It also helps protect the skin's internal structure and elastin from breaking down, contributing to overall skin integrity and reducing skin irritation or sensitivity.3. Eye HealthAstaxanthin plays a role in maintaining eye health, including supporting the health of the macula and retina. It may also help reduce visual fatigue, which is particularly useful for those who spend long hours in front of screens.4. Muscle Performance in AthletesFor those who engage in physical activities, astaxanthin can help maintain muscle performance, endurance, and stamina. Its antioxidant properties assist in reducing oxidative stress that occurs during exercise.5. Cognitive FunctionAstaxanthin helps maintain cognitive function in aging individuals by supporting healthy mental processes. This is particularly important for those looking to support brain health over time.6. Immune System HealthAstaxanthin supports the immune system by promoting healthy immune function and helping the body maintain its natural defenses.7. Support for Healthy Blood LipidsAstaxanthin also helps in the maintenance of healthy blood lipids (fats), contributing to overall cardiovascular wellness.Numerous studies highlight astaxanthin's exceptional antioxidant power (1, 2). Research demonstrates that astaxanthin supplementation reduces inflammation, improves skin elasticity, and enhances muscle endurance (3, 4, 5).In a clinical study, athletes taking astaxanthin experienced reduced muscle fatigue and improved endurance, showcasing its potential to enhance physical performance (6).How to Take AstaxanthinAstaxanthin is available in supplement form, typically as capsules or soft gels. Common dosages range from 4–12 mg daily, depending on individual needs. Taking astaxanthin with a meal that includes healthy fats may help improve absorption.Our Astaxanthin is a pure, natural extract from marine algae which is naturally rich in astaxanthin. As with any supplement, it's best to start with a lower dose and consult a healthcare professional, especially if you're considering higher amounts for specific wellness goals.A Nutrient Worth ExploringAstaxanthin is much more than a vibrant pigment—it's a powerhouse nutrient with far-reaching benefits for your skin, muscles, brain, and heart. Backed by scientific evidence, this natural carotenoid is an effective and versatile addition to your wellness routine.Whether you're looking for an antioxidant, to protect your skin from signs of aging, or support overall well-being, astaxanthin is an extraordinary nutrient that offers a compelling solution.Looking for the only personalised vitamin packs in Australia? Get your personalised supplements from Vitable. Vitable lets you take out a monthly vitamin subscription, with a vitamin delivery service to bring your packs to your doorstep.*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 Fassett, R. G., & Coombes, J. S. (2011). Astaxanthin: a potential therapeutic agent in cardiovascular disease. Marine drugs, 9(3), 447–465. https://doi.org/10.3390/md9030447 Sztretye, M., Dienes, B., Gönczi, M., Czirják, T., Csernoch, L., Dux, L., Szentesi, P., & Keller-Pintér, A. (2019). Astaxanthin: A Potential Mitochondrial-Targeted Antioxidant Treatment in Diseases and with Aging. Oxidative medicine and cellular longevity, 2019, 3849692. https://doi.org/10.1155/2019/3849692 Pereira, C. P. M., Souza, A. C. R., Vasconcelos, A. R., Prado, P. S., & Name, J. J. (2021). Antioxidant and anti‑inflammatory mechanisms of action of astaxanthin in cardiovascular diseases (Review). International journal of molecular medicine, 47(1), 37–48. https://doi.org/10.3892/ijmm.2020.4783 Davinelli, S., Nielsen, M. E., & Scapagnini, G. (2018). Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients, 10(4), 522. https://doi.org/10.3390/nu10040522 Hecht K.A., Schnackenberg J., Nair A., Lignell Å. Global Perspectives on Astaxanthin. Elsevier; Amsterdam, The Netherlands: 2021. Astaxanthin for improved muscle function and enhanced physical performance; pp. 447–467. [Google Scholar] Bjørklund, G., Gasmi, A., Lenchyk, L., Shanaida, M., Zafar, S., Mujawdiya, P. K., Lysiuk, R., Antonyak, H., Noor, S., Akram, M., Smetanina, K., Piscopo, S., Upyr, T., & Peana, M. (2022). The Role of Astaxanthin as a Nutraceutical in Health and Age-Related Conditions. Molecules (Basel, Switzerland), 27(21), 7167. https://doi.org/10.3390/molecules27217167
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What are trace minerals like Iodine and Zinc, and why are they important?
Learn about the benefits, types, and food sources of trace minerals like iron, zinc, iodine and selenium. Discover how to meet your needs for optimal health and well-being.
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Your Guide to Fish Oil: Benefits, Dosage, and More
Here's what you need to know about fish oil, its benefits, and how to choose the right supplement for your needs.
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Nourishing Autumnal Recipes
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When Should I Take Prenatal Vitamins & For How Long?
Discover how early you should start taking prenatal vitamins, when it is safe to stop, and tips for ensuring you're eating a nutrient-rich diet your little one will thank you for.
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Three Recipes For That Summer Glow
Is your skin in need of some TLC? Here are three delectable recipes to give you that coveted glow.
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Your Pre-Pregnancy Nutrition Guide: How Prenatal Vitamins Can Support You
How can you best prepare for pregnancy?That's exactly what our prenatal guide is all about. Read on as we dive into all things pregnancy, prenatals and preparation.
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