Why We Use Pullulan Capsules

At NaturoElite, we go beyond clean formulations—we pay close attention to how your nutrients are delivered. It’s not just about what’s inside the capsule. The capsule itself plays a crucial role in protecting active ingredients, ensuring stability, and supporting your health. That’s why we’ve chosen pullulan capsules for the entire NaturoElite range. This plant-based capsule material is more than just a delivery system—it’s a deliberate choice grounded in science, safety, and our commitment to quality.   What Is Pullulan? Pullulan is a naturally derived polysaccharide—a type of complex carbohydrate—produced through the fermentation of tapioca starch using a specific yeast called Aureobasidium pullulans. The result is a clean, tasteless, odourless, and biodegradable material that’s ideally suited for supplement delivery. Unlike synthetic or semi-synthetic alternatives, pullulan is entirely natural. It’s made without chemical solvents, processing agents or genetically modified organisms, and is compliant with organic certification standards. This makes it the ideal choice for health-conscious consumers who value clean-label ingredients and formulations free from unnecessary additives.   A Cleaner Alternative to HPMC Capsules Many plant-based capsules on the market today are made from hydroxypropyl methylcellulose (HPMC)—a semi-synthetic material derived from chemically modified wood pulp, often sourced from pine trees. While HPMC (otherwise known as Vcaps or vegetarian capsules) is widely used, its production process involves chemical modifications using methyl chloride and propylene oxide. As a result, HPMC is not approved for use in organic products. It also commonly requires added flow agents to function effectively in manufacturing, and it has high oxygen permeability—which can reduce the stability of sensitive nutrients. Pullulan, by contrast, is entirely natural and doesn’t require any flow agents during production. It is derived from tapioca, making it suitable for those seeking a plant-based, clean-label alternative. Most importantly, it offers superior protection for active ingredients due to its very low oxygen permeability. This means your herbs, vitamins, and minerals remain more potent for longer.   Allergy Considerations: Why This Matters to Me One of the reasons I chose pullulan was personal. Before launching my supplement company, I discovered I had a pine allergy. This ruled out the use of HPMC capsules immediately, as they are commonly derived from pine. I also ruled out gelatin capsules because they naturally contain sulphites, another common allergen.  But the concern goes beyond my own experience. Studies estimate that up to 7% of the population are allergic to pine, with reactions more commonly seen in people with asthma or other respiratory sensitivities. Choosing a pine-free alternative like pullulan helps reduce the risk of allergic reactions and ensures that our products are as gentle and inclusive as possible. When I began developing the NaturoElite range, I knew that clean, safe, allergen-conscious capsules were non-negotiable. Pullulan was the obvious solution.   Additional Health Benefits: A Natural Prebiotic Pullulan doesn’t just hold nutrients—it also offers prebiotic activity. Clinical studies have shown that pullulan can support beneficial gut bacteria such as Bifidobacterium and Lactobacillus, both essential for digestive and immune health. Most capsules serve a single purpose: to deliver the nutrients inside. But pullulan adds value by supporting your gut microbiome along the way.   Proven Safety and Tolerance Pullulan has a well-established safety profile. In toxicological studies, no observed adverse effect levels (NOAEL) were identified at doses as high as 7,900 mg per kg of body weight per day—far higher than you’d ever consume through supplement use. In one study, daily intake of 12g of pullulan resulted in only minor, temporary gastrointestinal symptoms, confirming its excellent tolerability.   Why We’ll Never Compromise on Capsule Quality Every detail matters when it comes to your health—from ingredient sourcing to final delivery. Choosing pullulan capsules allows us to: Preserve the stability and potency of active ingredients Avoid allergens like pine and unnecessary chemical additives Offer organic-compliant, vegan-friendly products Support your microbiome through gentle prebiotic activity It’s part of our commitment to excellence—and to you.   Because when it comes to wellness, it’s not just what’s in your supplement that counts. It’s everything around it.

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The Wisdom of Herbs: Herbal Supplements for Women’s Wellness

Interview with Laura from Ode to Self   What is PCOS and what common symptoms may women experience? PCOS stands for Polycystic ovary syndrome, and essentially means there are multiple cysts on the ovaries. Without getting too much into the science, this is mostly due to an over-production of follicles (small fluid filled sac that contains a growing egg) and a lack of ovulation (release of a matured egg) (1). Although this syndrome is classified as a reproductive condition, it often affects many areas of health, not just the ovaries! The most common symptoms include irregular periods, acne, excess face and body hair, difficulty falling pregnant and blood sugar irregularities, which contributes to fluctuations in body weight (1). To formally diagnose PCOS, a doctor or specialist will need to review your symptoms and request an ultrasound and specific blood tests.   What are your favourite herbs for treating PCOS and why? Oh, there are so many! And it very much depends on the client’s symptoms. However, my favourite herbs include peony and licorice. This delightful duo has shown to reduce testosterone, a key hormone that contributes to the symptoms of PCOS (1, 2). Another herbal hero for PCOS includes gymnema. This herb can promote blood sugar stabilisation which is an extremely important factor in the management of PCOS (3). A herb that is easy and safe to implement is spearmint tea. Studies have shown that drinking approximately two cups of spearmint tea (not peppermint) can reduce testosterone and insulin levels in those with PCOS – who said medicine can’t be delicious! (4).   What do you like about saffron for PMS? When working with clients suffering from PMS, saffron can be an absolute superstar. It is easily one of my favourite herbs. Premenstrual syndrome (PMS) includes a range of not-so-fun symptoms, with fluctuations in mood being one of the most common. This is generally due to a sudden decrease in progesterone, which subsequently can reduce serotonin and gamma-aminobutyric acid (GABA), two of our ‘feel good’ chemicals in the brain (5). Saffron has proven to improve mild to moderate anxiety and depression, particularly in women suffering with PMS – and with limited side effects (5). So as you can imagine, this herb gets quite the workout in my clinic, particularly when easing the mental toll of an imbalanced menstrual cycle.   Stress and poor sleep can impact women’s wellbeing. How do you use herbal medicine to support sleep and stress in women? What are your go to herbs for this? Herbal medicine can be so effective for my stressed and sleepless ladies! As I’m sure we are all aware, chronic stress and limited sleep are a recipe for unhappy hormones, mood, skin, gut health and more! So it’s a very important factor to address. I will generally prescribe herbs such as zizyphus and passionflower, alongside guidance on sleep hygiene practices (bedtime scrolling, I’m talking about you here!) and stress management techniques. Both zizyphus and passionflower can assist anxiety and act as a mild sedative, without ‘knocking you out’ and making you feel groggy (6,7).   Tell us a bit about yourself/clinic and why you chose to be a Naturopath. What does women’s wellness mean to you and how do you support women’s wellness in your practice? (Link to bio) I launched my online platform ‘Ode to sélf’ around 5 years ago and started consulting 3 years ago. I mostly specialise in digestive health and its influence on women’s health, particularly conditions such as endometriosis, PCOS, PMS, acne, IBS and mental health.  My past health experiences of suffering and healing from IBS, acne, anxiety, anorexia nervosa and thyroid cancer (It’s been a journey!) have all contributed to the ‘how and why’ of Ode to sélf. In my eyes, women’s wellness encompasses many aspects, with adequate education and autonomy being the most integral. I absolutely love providing women holistic solutions to their symptoms and providing education to help empower them on their healing journey.   Website: https://www.odetoself.com.au/ Instagram: @ode.toself   References Park MJ, Han SE, Kim HJ, Choi HJ, Ha KT, Yang SW, Lee KS, Kim SC, Kim CW, Joo BS. Paeonia lactiflora improves ovarian function and oocyte quality in aged female mice. Animal Reproduction. 2020 Jul 8;17. Sun H, Wang J, Lv J. Effects of glycyrrhizin on the pharmacokinetics of paeoniflorin in rats and its potential mechanism. Pharmaceutical biology. 2019 Jan 1;57(1):550-4. Jangam A, Kotipalli RS, Patnaik SS, Kasireddy B, Gaja SK, Sreedhar B, Jerald MK, Addlagatta A, Muralidharan K. Gymnema sylvestre extract improves PCOS by altering the YAP1 protein in the mouse ovary via mitochondrial changes. Phytomedicine Plus. 2023 Nov 10:100515. Shen W, Pan Y, Jin B, Zhang Z, You T, Qu Y, Han M, Yuan X, Zhang Y. Effects of tea consumption on anthropometric parameters, metabolic indexes and hormone levels of women with polycystic ovarian syndrome: A systematic review and meta-analysis of randomized controlled trials. Frontiers in endocrinology. 2021 Dec 13;12:736867. Rajabi F, Rahimi M, Sharbafchizadeh MR, Tarrahi MJ. Saffron for the management of premenstrual dysphoric disorder: a randomized controlled trial. Advanced Biomedical Research. 2020;9. Bae GY, Ahn Y, Hong KB, Jung EJ, Suh HJ, Jo K. Sleep-Enhancing Effect of Water Extract from Jujube (Zizyphus jujuba Mill.) Seeds Fermented by Lactobacillus brevis L32. Foods. 2023 Jul 27;12(15):2864. Janda K, Wojtkowska K, Jakubczyk K, Antoniewicz J, Skonieczna-Żydecka K. Passiflora incarnata in Neuropsychiatric Disorders—A Systematic Review. Nutrients 2020, 12, 3894.

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Rhodiola: The Golden root for Adrenal Support and Cognitive Health

In a world where stress has become an everyday companion, adaptogenic herbs like Rhodiola rosea, also known as the “golden root,” are gaining recognition for their powerful benefits in supporting physical and mental health.   What Is Rhodiola Rosea? Rhodiola rosea is a potent adaptogen, a category of herbs known for their ability to help the body adapt to physical and emotional stress. Traditionally used by the people of the Altai region of Siberia, this amazing herb has a rich history as a vital part of their wellness practices. Modern science has built on this traditional knowledge, demonstrating its significant benefits for stress resilience, mental clarity, and physical stamina.   The Benefits of Rhodiola Rosea   Stress Reduction Studies show that Rhodiola rosea helps reduce anxiety and stress by regulating the body’s stress response. Its adaptogenic properties promote resilience, making it easier to cope with the challenges of everyday life. Enhanced Mental Energy and Focus Rhodiola supports sustained mental energy, improving attention span and cognitive performance. Whether you're working through complex tasks or studying, Rhodiola may help to enhance focus and clarity. Improved Physical Endurance For those looking to boost their stamina, Rhodiola has been shown to improve recovery after physical exertion and enhance athletic performance. This makes it a valuable ally for maintaining energy throughout the day. Mood Support The herb plays a role in supporting emotional balance, helping to lift mood and create a sense of calm. This makes it particularly useful for those experiencing mood fluctuations due to stress. Immune and Anti-Inflammatory Support Rhodiola also exhibits immune-supporting and anti-inflammatory properties, providing additional benefits for overall health and wellbeing.   Sustainability and Quality: The Rhodiolife® Advantage One of the key challenges in the global supply of Rhodiola rosea is ensuring sustainability and authenticity. Rhodiolife®, a proprietary extract of Rhodiola rosea, addresses these concerns with its commitment to ethical sourcing and rigorous quality assurance: Ethical Sourcing: The roots are wild-harvested from the pristine Altai mountains of Siberia using sustainable practices and a five-year harvesting cycle to protect the plant population. Rigorous Quality Control: Rhodiolife® undergoes a 50-step quality assurance process, including DNA barcoding, to ensure authenticity and potency in every batch. Certified Drug-Free: Rhodiolife® is the first Rhodiola extract to earn the BSCG Certified Drug-Free® certification, ensuring its safety and reliability for consumers.   Rhodiola Rosea…a natural solution to help boost cognitive performance   As the world becomes increasingly stressful, adaptogens like Rhodiola rosea offer a natural and evidence-backed way to support mental clarity, emotional balance, and physical endurance.   With its long-standing traditional use and scientific validation, Rhodiola stands out as a vital herb for modern health.   If you're looking to enhance your resilience, boost cognitive performance, or simply feel more balanced, Rhodiola rosea is a natural solution rooted in tradition and backed by evidence.  

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How to Improve Your Memory and Libido

What I love about herbal medicine, is that one herb can be used for a diverse range of conditions. Herbs that boost blood flow to the brain can also increase circulation to the genitals. This makes them beneficial for both memory and libido. Women often notice changes in their memory during their first pregnancy. For men, these changes typically happen when their baby is born and they may then experience sleep deprivation. Women unfortunately might not get any relief when they enter perimenopause, usually in their 40s. This can be a difficult time for them. A change in hormones, during perimenopause or menopause can affect memory, libido and sexual function. Men can also experience a reduction in testosterone as they age which may be linked to a lower libido. Poor circulation and blood flow can have a negative impact on libido. This can make it difficult to become aroused and reach orgasm. Studies have suggested that blood vessel disease and poor circulation may contribute to difficulty in becoming and maintaining arousal. Estimates range from 30 to 50%. Libido varies considerably from one person to the next. It can be impacted by a variety of both external and internal factors. Stress is a common factor that can lower libido in both men and women. This can have a significant effect on a couple's fertility.    Top tips for boosting both memory and libido Reduce stress Stress is detrimental to our mental and physical wellbeing and periods of intense stress can lower your IQ temporarily. This includes our ability to recall information and our interest in the fun things in life such as sex. Ways to reduce stress include meditation, yoga, mindfulness, deep breathing exercises, learning to be assertive and having sex!   Exercise Regular aerobic exercise appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Exercise is also great for improving circulation which helps improve sexual function.    Get adequate sleep Sleep processes short term memories and turns them into long term ones. Studies have shown that sleep deprivation impairs performance on memory tests. It is recommended that you aim to get 7-9 hours of quality sleep per night to wake up feeling refreshed.   Increase iron intake Iron is essential for the production of neurotransmitters (brain chemicals) and myelin. During late stages of pregnancy, it is important for the baby's brain development. Anaemia is associated with memory loss.   Increase choline intake Choline is required for the creation of a brain neurotransmitter called acetylcholine. Acetylcholine is critical for a strong brain and nervous system. These functions include memory, mood, and muscle control. Choline during pregnancy is associated with a better memory in the child.   Increase folate intake Lower folate levels are associated with cognitive decline and dementia so eat your greens!   Increase vitamin B12 intake A lack of B12 has been linked to memory loss. It may even help protect against brain atrophy. Brain atrophy is the loss of neurons in the brain. Vitamin B12 is mostly found in animal foods so vegans usually need to supplement.   Maintain a healthy weight Obesity is a risk factor for cognitive decline and is associated with an increased risk of Alzheimer’s disease.  Losing weight benefits every aspect of your health – physical, mental and even boosts your fertility!   Limit alcohol Excessive intake of alcohol is a dangerous habit. It can cause damage to the hippocampus, an area of the brain responsible for memory. Regular binge drinking can have long-term consequences for the functioning of the brain. Alcohol may enhance the libido in small doses but is a libido/orgasm killer if you drink too much!   Eat more walnuts, blueberries and dark chocolate These foods are provide nourishment for the brain. Studies have shown that they boost brain function and delay cognitive decline. These foods are high in antioxidants which help to reduce inflammation in the brain and body. Dark chocolate also has the added benefit of releasing endorphins. These increase pleasure, improve mood, and simulate the feelings of falling in love. Increase your nutrient intake by consuming more blueberries and walnuts by making a smoothie. Most people are excited to hear that dark chocolate may be beneficial to their brain function! It is important to choose a good quality low sugar dark chocolate.   Take Ginkgo biloba Herbs can boost circulation to the brain and enhance memory. Additionally, they can increase blood flow to the genitals, improving sexual performance. Inflammation is a major factor in poor brain function and poor memory. Gingko is a powerful herb. It can reduce inflammation in the body, which can also improve brain health and function.   Take Siberian ginseng This herb helps to improve mental and physical stamina as well as concentration and memory, especially when under stress. Siberian ginseng also has other actions such as building up immunity and assisting physical recovery from burnout and stress. Poor memory and concentration can be symptoms of burnout and stress from periods of physically and mentally over-working.   Take Bacopa Bacopa is backed by several clinical trials for its effectiveness in improving memory and concentration in people of all ages. Bacopa should be taken for a minimum of 12 weeks to achieve its best effects on memory and concentration.   Take Damiana Damiana enhances libido in both men and women and is a nervine tonic which means it nourishes the nervous system. In traditional Western herbal medicine, it is often prescribed for people who suffer from mild anxiety and depression. Both of these conditions can affect memory and libido.   Take Tribulus leaf This powerful herb is often used to enhance male and female infertility. Tribulus leaf boosts libido in both men and women. Tribulus berries are used in supplements due to being cheaper. However, it is the leaf that contains the active constituents necessary for a therapeutic effect. There are also many other herbal medicines that can be used to improve fertility in both males and females. Herbal medicines can help improve fertility. They can help treat different causes of infertility, such as obesity, diabetes, inflammation, stress, and hormonal imbalances. These treatments may also address other factors that affect infertility. Boosting memory and libido requires a holistic approach. This means looking at the various factors that contribute to poor memory and libido. Taking action on these factors can help improve both. A combination of diet, lifestyle and supplementation, especially herbal medicine, can really help to boost both memory and libido.

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Adrenal Fatigue: What Causes it?

Understanding the stress response is vital for addressing adrenal fatigue symptoms. The adrenal glands play a large role in regulating our endocrine system and reproductive hormones. In this article, we will delve deeper into adrenal function and how you can reverse adrenal fatigue naturally through lifestyle and dietary changes, alongside nutrients and herbs that improve adrenal health.    Key Takeaways: Adrenal glands play a role in multiple body functions, including your reproductive function. HPA axis can be impacted by chronic stress which can lead to hormonal imbalances. Adequate nutrition is needed for adrenal health. Herbal medicines can support your HPA axis and healthy hormone production for conception. The Adrenal Glands  The adrenal glands are made up of two sections – the adrenal medulla and the adrenal cortex. We have two adrenal glands; they are located on top of both kidneys. Adrenal glands produce hormones that help regulate our metabolism, immune system, blood pressure, reproductive hormones, and stress response. The adrenal medulla is responsible for producing stress hormones epinephrine and norepinephrine which play a role in acute responses to stress. They increase heart rate, blood pressure and metabolism and are involved in our ‘flight or fight’ response. High levels of these stress hormones can lead to symptoms of nausea, high blood pressure, tremors, and weight loss. The adrenal cortex is responsible for producing aldosterone which is a hormone involved in water and mineral balance in the body. The adrenal cortex produces corticosteroids (cortisol and androgens) and adrenal androgens such as DHEA. DHEA is needed to produce our sex hormones, oestrogen and testosterone. The HPA Axis  The adrenal glands play a large role in our HPA axis. The hypothalamic-pituitary-adrenal axis (HPA axis) is essentially the connection between the brain and the adrenal glands which regulates our stress response. Short-term activation of the HPA axis is beneficial for creating a quick response to stressors and creates a ‘fight or flight’ response. When we are in this response our cognition and energy is enhanced alongside our immune system being inhibited so we can ‘run away’ from the danger effectively. This response is helpful in emergency situations and increases our performance short term, however a lot of us are in this response too often or for long periods of time which can have negative impacts on our health and hormones. Research has shown that constant HPA axis activation can negatively impact our immune system, cardiovascular health, metabolic health, and nervous system. This can lead to many chronic health conditions such as autoimmune disease, cardiovascular disease, weight gain, diabetes, reproductive conditions, and mental illness. Symptoms of Adrenal Fatigue  The term ‘adrenal fatigue’ is a functional description of a range of different clinical symptoms and presentations of chronic stress. Adrenal fatigue is not a medically recognised condition and research has not shown a clear explanation of burnout as such. However, research has shown that imbalances to the HPA axis, chronic stress and high or low cortisol levels can indeed cause different symptoms in people. Suboptimal cortisol levels from chronic stress can contribute to symptoms relating to burnout. Some people develop chronic fatigue syndrome and exhaustion where an individual may struggle to have energy to complete normal day to day tasks and work. They may also have symptoms such as low blood pressure, fainting/feeling lightheaded, crave salt, nausea, loss of appetite, muscle weakness, low libido, and irregular menstrual cycles. Alternatively, some people may display high cortisol levels from chronic stress which can contribute to symptoms such as weight gain (especially apple shaped), stretch marks, easy bruising, slow wound healing, acne, hair loss, headaches, anxiety, depression, insomnia, poor ability to conceive, high blood pressure and excessive sweating or flushing. If you're struggling with poor sleep, you can reduce insomnia naturally and support your cortisol. Adrenal health changes in menopause too, treat the symptoms of menopause naturally to optimise your adrenal health in menopause. Adrenal Health & Hormones  The HPA axis impacts the hypothalamic-pituitary- ovarian axis (HPO axis). Chronic stress will impact reproductive hormone production which is important for a healthy reproductive system for conception and regular menstrual cycles. This is because our body prioritises producing stress hormones such as cortisol via our HPA axis instead of prioritizing our HPO axis and reproductive hormones to create a baby. Our body essentially picks our own survival as it does not feel safe to reproduce. Our adrenal glands produce DHEA-S which is a precursor hormone that is needed to produce reproductive hormones such as testosterone, progesterone, and oestrogen. These sex hormones are essential for healthy reproductive function. Therefore, if you would like to prepare for a healthy pregnancy, optimising your adrenal health and reducing your stress levels is important. Studies have shown that adrenal insufficiency is associated with ovarian insufficiency.   How to Optimise Your Adrenal Health Your diet can play a large role in your adrenal health. If you are burnt out, focusing on a nutrient-dense diet full of nourishment is important in your recovery from chronic stress. Increasing portions of food, protein and healthy fats alongside not restricting food groups will help regulate your cortisol levels if your chronic stress has come from being in starvation mode from dieting/disordered eating. Eating disorders and low food intake has been associated with poor conception. Eating adequate protein and fats can help you boost your fertility through diet. Lifestyle practices can also assist stress reduction and burnout. Yoga and meditation have been shown to reduce cortisol levels and reduce severity of chronic fatigue and stress. Nutrients for Adrenal Function  The adrenal glands are one of the organs that store the highest amount of vitamin C within the body. Vitamin C is needed for adrenal gland function and the production of stress hormones. Zinc is important for healthy adrenal gland function and zinc deficiency has been associated with higher stress levels and anxiety. Magnesium plays a role in healthy adrenal gland function and reduces the impact of stress on the nervous system. Electrolytes such as sodium, potassium and calcium are also important for adrenal function too. Herbal Medicine for Adrenal Health  Siberian ginseng has been shown to help regulate the HPA axis and support adrenal function to reduce symptoms of anxiety, fatigue, and low moods. Bacopa has been shown to regulate the HPA axis, reduce low moods, reduce mild anxiety, and enhance cognitive function. Withania reduces perceived stress and helps the body adapt to stress. Withania also supports thyroid health and function, which is important for hypothyroidism and its impact on fertility. Licorice is an adrenal tonic that can help assist energy levels to reduce fatigue. However, herbalists often avoid prescribing it to people that are in high cortisol states as it can be overstimulating. Licorice should not be used in people with high blood pressure. Rehmannia is another herb that supports adrenal health and function to reduce the effects of stress on the body. It also helps to reduce fatigue and protects the nervous system from stress. Shatavari is used as a tonic for stress and burnout that particularly impacts the reproductive system for conception. Shatavari supports healthy oestrogen levels that can be depleted with burnout as well. Tribulus leaf has been shown to increase DHEA production which is a precursor needed for the sex hormones testosterone and oestrogen for healthy libido and sexual function. Summary To summarise, healthy adrenal function and HPA axis regulation is important for healthy hormone production to prepare for a healthy pregnancy. A healthy diet can improve your adrenal health and cortisol regulation. Nutrients such as magnesium, vitamin C and zinc are required for adrenal health so increasing these nutrients can assist in reducing the risk of burnout. Herbal medicines can also be a great tool to improve your adrenal health alongside stress reduction. 

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How to Support Your Adrenal Glands Naturally

In today’s fast-paced world, stress is a constant companion for many. Over time, chronic stress can take a toll on your adrenal glands, leaving you feeling drained, unmotivated, and even more vulnerable to everyday pressures. Supporting your adrenal glands is crucial for maintaining energy levels, resilience, and overall well-being. The good news? You can nurture your adrenal health naturally with targeted lifestyle changes and adaptogenic herbs like ashwagandha, also known as withania (Withania somnifera (L.) Dunal.   What Are the Adrenal Glands, and Why Are They Important? Your adrenal glands are small but mighty organs located above your kidneys. They produce hormones like cortisol and adrenaline, which help your body respond to stress, maintain energy, and regulate metabolism. When you’re under constant stress, your adrenal glands can become overworked, leading to symptoms like fatigue, mood swings, and difficulty concentrating. Addressing adrenal health isn’t just about reducing stress; it’s about giving your body the tools it needs to adapt and thrive.   Natural Ways to Support Your Adrenal Glands 1. Prioritise Rest and Recovery Sleep and relaxation are essential for adrenal health. Aim for 7-9 hours of quality sleep per night and incorporate mindfulness practices like meditation or yoga to calm your mind and body. Consistent rest allows your adrenal glands to reset and function optimally. 2. Maintain a Balanced Diet A diet rich in whole foods can provide the nutrients your body needs to support adrenal function. Focus on: Healthy fats like avocado and nuts. Complex carbohydrates such as sweet potatoes and whole grains. Protein sources like lean meat, fish, and legumes. Minimise caffeine and sugar, as these can further stress your adrenal glands. 3. Harness the Power of Adaptogenic Herbs Adaptogens are natural substances that help the body adapt to stress and restore balance. Some of the most effective adaptogens for adrenal health include: Ashwagandha Ashwagandha, also known as Indian ginseng, is a powerful herb renowned for its ability to support adrenal health. This adaptogen helps the body adapt to stress, improve energy levels, and enhance resilience. Ashwagandha tablets are a convenient way to incorporate this herb into your daily routine, especially when looking to manage chronic stress and fatigue. Siberian Ginseng Siberian ginseng has been traditionally used to boost physical endurance and stamina. It works synergistically with the adrenal glands to enhance energy and support the body’s natural stress response. Rhodiola (Rhodiolife®) Rhodiola rosea is another adaptogen that’s extensively studied for its benefits on mental and emotional stress. Sustainably sourced from Siberia, rhodiola supports mental endurance and promotes mood balance, making it a valuable ally for adrenal health.   The Role of Adaptogens in Adrenal Fatigue Adaptogens like ashwagandha, rhodiola, and Siberian ginseng work by regulating cortisol levels, the primary hormone released during stress. By balancing cortisol production, these herbs help reduce the physical and emotional toll of stress, allowing your adrenal glands to recover naturally.   Small Changes, Big Impact Supporting your adrenal glands doesn’t require a complete lifestyle overhaul. Incorporating stress management techniques, prioritising quality sleep, and introducing adaptogenic herbs into your routine can make a significant difference. Whether you choose ashwagandha tablets, Siberian ginseng, or rhodiola, these natural solutions can help you reclaim your energy and resilience. If you’re curious about how adaptogenic herbs can support your adrenal health, dive deeper into the topic in our blog: Adrenal Fatigue: What Causes it? Learn how small, intentional changes can have a lasting impact on your well-being.

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How to Reduce Insomnia Naturally

There are plenty of articles out there on how to reduce insomnia or get a good night’s sleep. However, a lot of the advice appears to be aimed at people who have the ability to fall asleep. They just prioritise socialising or working instead of getting 7-8 hours’ sleep at night. There is nothing worse than lying in bed at night exhausted but unable to sleep. Some people refer to this as “tired but wired”. As someone who has experienced severe insomnia, I feel I have a lot of tips to share with you.  Once I couldn’t sleep for 7 days straight! Some of it will be the same old advice. Because changing bad lifestyle habits is the foundation to fixing your sleep problem. But hopefully, you’ll learn about some natural supplements and herbal medicine you’ve never tried before.   What Insomnia Is Firstly, let’s take a look at how we define insomnia. It’s not having the occasional bad night. For example, having an argument with your partner before bed or listening to your partner snore all night. Insomnia is when you experience weeks or months of either struggling to get to sleep. It may take hours every night or you may not sleep at all some nights on a regular basis. Or waking up too early and not being able to fall back to sleep. Or waking in the middle of the night and taking hours to go back to sleep.  It’s important to know what type of insomnia you have so you know how to treat it.   Sleep Onset Insomnia This is when you struggle to get to sleep, and it’s usually caused by anxiety or stress. The other cause can be drinking caffeine during the day or consuming sugar before bed so rule that out first. You may have tried sleeping pills in the past but the problem is they can be addictive. You can wake up feeling worse than if you hadn’t slept at all.  When I went through a period of insomnia myself years ago, I played around with different herbal formulas until I found the perfect blend for me. My issue was getting to sleep (sleep onset insomnia) rather than staying asleep (sleep maintenance insomnia).  Sleep onset insomnia is often accompanied by anxiety. The perfect blend for me turned out to be the perfect blend for some of my clients who were suffering from the same issue. That magical blend was Withania, Chamomile and Passionflower. I also used Lavender oil in an Aromastone at night and have discovered how powerful this oil is when taken in a capsule. I also took a combination of Valerian and Hops for a few weeks until I felt able to wean myself off them. The reason some people shouldn’t take hops long term is because it is oestrogenic. Perfect if you’re low in oestrogen, but if you’re not, limit hops to occasional or short-term use. You may have tried valerian before and found it had the opposite effect and kept you awake. This can happen with a small percentage of people. But what I discovered in clinical practice was that if it is taken in combination with hops, it doesn’t have that effect and should help you drift off to sleep.   Sleep Maintenance Insomnia Drinking caffeine during the day or alcohol can cause you to wake up after a few hours and not return to sleep easily. But if you haven’t consumed any caffeine or alcohol and you’re still waking up in the middle of the night on a regular basis, you may be stressed or have adrenal fatigue.  It’s best to work with your practitioner for sleep maintenance insomnia. However, I often prescribed Siberian ginseng during the day and if the patient woke before 2am, I advised to take my sleep onset formula (withania, chamomile and passionflower) at that time to help them fall back to sleep.   Sleep Offset Insomnia This can be a sign of depression so have a chat to your doctor first before trying any natural supplements. Personally, I suffer from sleep offset insomnia in the week before my period. For this, I find melatonin brilliant for keeping me asleep until morning. Ask your doctor about a prescription for slow-release melatonin.   Treating The Cause Of Insomnia All of the above treatments are great for symptomatic relief. Long term you need to work with your practitioner and doctor on treating the cause of your insomnia. It’s common for people who suffer from insomnia to also suffer from anxiety or depression.  While your doctor can help you with medication for these conditions. Your naturopath or herbalist can help you from a nutritional perspective. They can also offer alternative herbal treatments if prescription medications don’t agree with you. At a basic level, calcium and magnesium are relaxing minerals. They should be taken after dinner to help your nervous system calm down from the day. Zinc is also essential as it is required to make neurotransmitters including serotonin.   High Copper Levels Can Cause Insomnia Ask your practitioner for a serum copper test and while you’re at it test zinc as well. High copper levels are associated with anxiety, depression and insomnia and are often associated with high oestrogen levels. This may explain why women are more likely to suffer from anxiety and insomnia than men.  The best way of reducing copper is taking high doses of zinc under the guidance of your practitioner. If you have high oestrogen levels, you should treat this at the same time with herbs that are known to reduce oestrogen such as pomegranate, rosemary, grape seed and high doses of Chaste Tree daily. Eating cruciferous vegetables can also help oestrogen metabolism.   Natural Anti-depressants There are many herbs and supplements that are used as natural antidepressants. My favourite is Saffron. Aside from being a yummy herb to eat, Saffron has been clinically trialled as the patented Affron®. A double-blind randomised placebo-controlled trial found that taking 28mg taken daily for 4 weeks, significantly improved mood disorders such as tension, anger, depression, fatigue and confusion.  Another study showed that Affron® improved the quality of sleep through increasing deep sleep time and decreasing the amount of time taken to fall asleep. There is 10mg of Affron® in Female Balance and 20mg in Calm & Sleep Support which is why I recommend taking these formulas together if you are suffering from mood disorders or insomnia and you also have PMS or high oestrogen levels. St John’s Wort is another common herb taken for mood disorders. In clinical practice I found that some patients didn’t respond well and in fact, it made them feel worse. If this is you, you may want to try a different brand or try it at a different stage of life. Our biochemistry changes and what worked in the past may not work for you now or vice versa. 5-htp is commonly used as a natural anti-depressant. In Australia, you will need your practitioner to give you a prescription for this and have it made at a compound pharmacist. It is important that it contains co-factor vitamins and minerals for it to work.   Methylation When I went through my period of severe insomnia years ago, I had no idea that the protein shake with added vitamins and minerals was potentially the cause of my issue. This was in the years before methylation became a hot topic and I wasn’t aware of the effect of high doses of methylated folate and B12. The protein powder was purchased from the U.S. where supplements are not regulated and this powder had a whopping 5000mcg of folate and 5000mcg of methylcobalamin (active vitamin B12)! Not surprisingly, I suffered the effects of overmethylation and spent seven nights in a row lying awake. I was beside myself by the time I got to the seventh day and after a visit to my GP, I was prescribed medication and finally slept. It took a year to recover and wean myself off medication and I resolved to educate as many people as I could about this. It’s the reason the NaturoBest multivitamins contain hydroxocobalamin for the vitamin B12. This is the natural form of B12 which converts to the active forms in the body, as needed.  The active folate is not in high enough doses to cause over-methylation.   Conclusion After years of trial and error with both myself and my patients, I learned a lot about insomnia, and I can happily say that I no longer suffer from the debilitating condition. I hope you learned some golden nuggets in this article and if you have a success story, please share it with me! I’d love to hear from you.

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Withania: Benefits for Sleep and Beyond

Stress and sleeplessness are more than just a nuisance. They can take a serious toll on your health, leaving you feeling drained and overwhelmed. Many of us have been caught in that vicious cycle, where the harder you try to relax, the more elusive sleep becomes.   The problem isn’t just a lack of sleep—it’s the underlying stress that keeps your mind wondering 'why can't I sleep?' after your head hits the pillow. If you suffer from insomnia, you can find some good tips here on how to reduce insomnia naturally.   For anyone stuck in this exhausting loop, there’s good news. Nature offers powerful solutions that can help. One such solution is Withania, a herb that has been traditionally used for its calming and restorative properties. But what is Withania, and how can it help you regain control over your stress and sleep? Let’s explore the benefits of this remarkable herb.   Withania Benefits   Withania, also known as Ashwagandha or Withania somnifera, is an adaptogenic herb with a long history in traditional medicine. Adaptogens are substances that help your body manage stress, and Withania is one of the most revered for this purpose. It works by modulating the body’s stress response, helping you cope with physical and mental stressors more effectively.   Withania can reduce cortisol levels, the hormone responsible for stress. By lowering cortisol, Withania helps the body return to a state of balance, reducing the physical and mental toll that stress can take. This is particularly beneficial for those who struggle with anxiety or find it difficult to unwind at the end of the day.   But Withania’s benefits don’t stop at stress reduction. It also supports overall emotional well-being. By promoting a calm and relaxed state, Withania helps soothe the nervous system, which is often overstimulated in our fast-paced lives. This can lead to improved mood, better focus, and a greater sense of overall balance.   Need more support? Here are our Top 10 Tips to Reduce Stress!   What Is Withania (Ashwagandha Somnifera)?   Withania somnifera, commonly known as Ashwagandha, is a plant from the nightshade family, native to India and North Africa. Its roots and berries have been used for thousands of years in Ayurvedic medicine to treat a variety of conditions, from fatigue and stress to cognitive decline and joint pain.   What makes Withania particularly effective is its adaptogenic properties. Unlike other herbs that might provide temporary relief, adaptogens like Withania work by enhancing the body’s resilience to stress. This means that over time, your body becomes better equipped to handle whatever challenges come your way.   Withania is not just about stress management. It’s about building resilience, so you don’t just survive stress—you thrive despite it.   Withania for Sleep   One of the most compelling reasons to consider Withania is its ability to improve sleep quality. If you’ve ever found yourself staring at the ceiling, wide awake despite feeling exhausted, you’re not alone. Many people struggle with sleep due to an overactive mind or the lingering effects of daily stress.   Withania can help by promoting healthy sleep patterns. It works by calming the nervous system and reducing the hyperactivity that often keeps us awake.    What sets Withania apart is its dual action. It not only helps you fall asleep more easily, but it also enhances the quality of sleep. This means that you’re more likely to wake up feeling refreshed and ready to face the day. No more dragging yourself through the morning, fueled by caffeine and sheer willpower. Withania helps you achieve the deep, restorative sleep that is essential for physical and mental recovery.   By incorporating Withania into your nightly routine, you can address the root causes of sleeplessness—stress and anxiety—rather than just masking the symptoms. This leads to more sustainable, long-term improvements in your sleep and overall well-being.   How You’ll Feel After Using Withania   Imagine waking up after a full night of deep, restful sleep. Your mind is clear, your energy levels are stable, and you feel ready to take on whatever the day throws at you. This is the transformation that Withania can bring into your life.   No longer will you feel trapped in that endless cycle of stress and sleeplessness. Instead, you’ll experience a sense of calm and balance that allows you to focus on what really matters. Whether it’s being more present with your family, performing better at work, or simply enjoying your life more, Withania can help you get there.   And it’s not just about feeling better physically. Withania can help lift the mental fog that often accompanies chronic stress and poor sleep. You’ll notice an improvement in your mood, a greater sense of emotional stability, and a newfound ability to handle stress with grace and resilience.   Withania offers a natural and effective way to break free from the grip of stress and sleeplessness. By addressing the root causes, it helps you reclaim your nights and restore your emotional balance. If you’re tired of feeling tired, if stress has become an unwelcome companion in your life, it might be time to consider Withania.   **P.S.** If you’re ready to explore the benefits of Withania for yourself, our Calm & Sleep Support is designed with your needs in mind. Take the first step towards better sleep and a calmer mind today.

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Passionflower: Herbs to Help You Sleep

Struggling to unwind at night? You're not alone. Many people find themselves battling stress long after the workday ends, making it hard to relax and get the restful sleep they need.   Stress doesn't just affect your mind; it also has a profound impact on your body, leading to restless nights and exhausted mornings.   If this sounds familiar, you're probably seeking a solution that can help you move away from this constant state of tension and fatigue. Enter Passionflower, a natural ally in your quest for better sleep and less stress.     What Is Passionflower?   Passionflower, or Passiflora incarnata, is a climbing vine native to the southeastern United States and Central and South America. Traditionally used by Native Americans as a calming remedy, it's now known worldwide for its potential to help manage stress and promote relaxation. The plant's aerial parts, including its flowers, leaves, and stems, are harvested and used in various forms, such as teas, tinctures, and supplements.   The active compounds in Passionflower are believed to work by increasing levels of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that helps reduce brain activity, promoting relaxation and making it easier to unwind. This makes Passionflower a popular choice for those looking to address issues like mild anxiety and sleep disturbances.   Passionflower is particularly effective for people who struggle to fall asleep due to anxiety and stress. In fact, when compared to Oxazepam, a benzodiazepine commonly prescribed for anxiety, passionflower had a similar result without the side effects.     Passionflower Benefits   When stress and anxiety start to interfere with your daily life, it can feel overwhelming. You're constantly on edge, finding it hard to relax, and as a result, your sleep suffers. Over time, this cycle of stress and poor sleep can lead to a range of health issues, both mental and physical. This is where Passionflower comes into play.   Supports Relaxation: Passionflower is widely recognised for its calming effects. Studies suggest that Passionflower may help reduce symptoms of anxiety, making it easier for you to manage daily stresses without feeling overwhelmed. This is particularly beneficial if you're dealing with a busy lifestyle that leaves little room for relaxation.   Enhances Mood: By promoting relaxation, Passionflower can also contribute to a more balanced mood. When your stress levels are under control, you're less likely to experience mood swings and more likely to feel emotionally stable. This can improve not only your mental health but also your relationships and overall quality of life.   Promotes Restful Sleep: One of the most well-known benefits of Passionflower is its potential to improve sleep quality. If you've been struggling with restless nights, Passionflower might be the key to getting the restful sleep you've been missing. Research suggests that Passionflower can help shorten the time it takes to fall asleep, increase sleep duration, and improve overall sleep quality.     Passionflower for Sleep   If you're among the many who find it difficult to fall asleep or stay asleep, Passionflower might offer a natural solution. Stress and anxiety are often at the root of sleep disturbances, keeping your mind racing when it should be winding down. Passionflower's ability to calm the nervous system and promote relaxation makes it an ideal choice for those seeking to improve their sleep.   Shortens Sleep Latency: Sleep latency refers to the time it takes to fall asleep after getting into bed. Long sleep latency is often associated with high levels of stress and anxiety. Passionflower may help reduce this time, allowing you to fall asleep faster and start your journey to restfulness sooner.   Improves Sleep Quality: It's not just about falling asleep quickly; it's also about the quality of that sleep. Poor sleep quality can leave you feeling just as tired as if you hadn't slept at all. Passionflower has been shown to improve sleep quality, helping you wake up feeling more refreshed and ready to take on the day.   Reduces Night-Time Waking: Frequent waking during the night can be incredibly frustrating, disrupting your sleep cycle and leaving you feeling groggy the next day. Passionflower may help reduce these disruptions, allowing you to enjoy a more continuous, restful sleep.   By incorporating Passionflower into your nightly routine, you're not only addressing the immediate problem of sleeplessness but also working towards a state of improved overall well-being. This herb offers a gentle yet effective way to help your body adapt to stress, so you can enjoy more peace and relaxation.   It’s frustrating to feel exhausted yet unable to sleep, to be tired but too stressed to relax. This constant cycle of tension and fatigue can take a toll on your mental and physical health, leaving you feeling drained and irritable. But by exploring natural solutions like Passionflower, you can begin to shift away from these negative emotions.   Imagine moving from a place of frustration and exhaustion to a state of calm and restfulness. With better sleep, your days can start to feel more manageable, your mood can improve, and you can regain the energy and focus needed to enjoy life more fully.     Take the Next Step Towards Better Sleep   So, what stands out the most to you about Passionflower? Is it the potential to finally get the restful sleep you’ve been craving, or the ability to manage your stress more effectively?    P.S. If you're curious to learn more about how Passionflower can support your journey to better sleep and less stress, try our Calm & Sleep Support, featuring this beneficial herb. Your path to restfulness and calm might just start here.

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