Health, Nutrition & Supplements

  What’s In? Periodisation of Supplements Just like we don’t train the same way all year round, we should also adjust our supplement regime depending on a few factors. Take Creatine , for example. Your base rate might be 5g per day (focusing on the physical gains) or you might be at 10g (focusing more on the cognitive benefits). But during periods of high stress (or sleep deprivation) you would up your intake to about 20g. Glutamine would be similar: periods of high stress or intense training or upset gut and you supplement. Once that phase passes you can decrease your intake or eliminate supplements. Collagen’s Time Practitioners, athletes, gym trainers and the others at the coal-face have long touted the benefits of hydrolysed collagen peptides for joint health. On the other hand, researchers, academics and the scientists often believe it’s a waste of money. It’s most likely the early studies had 1) the doses too low (e.g. 5g/day) and 2) the duration too short (e.g. ...

 Vitamin C gets talked about like it’s just a “cold season vitamin.” But the science paints a bigger picture: vitamin C supports immune defence at multiple levels —from the strength of your body’s protective barriers to how effectively immune cells find and neutralise threats. This article is based on a major scientific review published in Nutrients (2017). You can read it here: https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/ And if you’d like the short version on the benefits of vitamin c in our earlier post, you can read it here.  Vitamin C doesn’t just “boost immunity” - it supports how immunity works The immune system is a coordinated network: barriers (skin, airways, gut lining), specialised cells, signalling molecules, and repair processes. Vitamin C contributes in two major ways: Antioxidant protection Immune responses create oxidative stress as part of fighting pathogens. Vitamin C helps neutralise excess oxidants so the immune response can do its job witho...

  Oxidative stress is a term often linked to ageing, inflammation, fatigue, and chronic disease - but at its core, it’s a natural process that’s deeply connected to how we live, eat, and move. Understanding it doesn’t require a science degree.  It just requires knowing how balance works inside the body. Oxidants: Not the Enemy (Until They Are) Oxidants are reactive molecules produced naturally in the body, mainly as Reactive Oxygen Species (ROS) and Reactive Nitrogen Species (RNS) . They’re created during everyday processes like: breathing oxygen producing cellular energy immune responses physical and psychological stress exercise In small amounts, oxidants are essential .  They help with immune defence and act as signals that tell the body to adapt and repair. Problems arise when oxidant production overwhelms the body’s ability to neutralise them. What Is Oxidative Stress? Oxidative stress occurs when oxidants outnumber antioxidants for extended periods. Research s...

New human research shows that a daily PHGG supplement  - a water-soluble prebiotic fibre - may do more than support digestion.  In a 12-week randomized, double-blind, placebo-controlled study , healthy adults over 60 who took 5 g of PHGG daily experienced measurable improvements in visual memory and sleep quality compared to placebo. Visual memory — the ability to remember and recognize what you’ve seen — is key to everyday independence.  And better sleepiness on rising means waking up more alert and mentally refreshed . The study found no adverse effects , suggesting PHGG is a well-tolerated daily supplement with broader benefits . Why might PHGG help beyond the gut?  Emerging research links gut microbiota modulation with brain and sleep outcomes via the gut–brain axis.  You can dive deeper into how PHGG connects gut health to memory and sleep here: PHGG Supplement: Gut Health Links to Memory & Sleep If you’re interested in adding this fibre to your ...

 Walk into any pharmacy or health store and you’ll see dozens of “joint support” supplements. Most look similar. Many make big promises. Few explain why they should work. Recent clinical research helps clarify what actually matters when choosing a joint supplement — and where many products fall short. The Problem With “Basic” Joint Formulas For years, glucosamine and chondroitin have been the default ingredients in joint supplements. They’re widely known and heavily marketed. But a large double-blind, placebo-controlled clinical trial involving 147 people with early knee osteoarthritis found something important: Glucosamine + chondroitin alone did not meaningfully improve pain or function compared to placebo. That’s not a popular conclusion — but it’s an honest one. You can read the full study here: Comparative efficacy of glucosamine–chondroitin with and without MSM The Ingredient That Changed Outcomes: MSM In the same study, researchers tested a third group that took:...

 The supplement aisle - online or in-store - is crowded with bold promises: clinically proven, premium quality, practitioner-grade, science-backed. But marketing language isn’t the same as trust. If you’re trying to make smart decisions about your health, the most important question isn’t “Which supplement is best?” It’s: “Which brand can I actually trust?” Below is a practical framework you can use to assess the trustworthiness of any supplement brand - regardless of price, popularity, or visibility. 1. Who Owns the Brand - and Are They Accountable? One of the strongest trust signals is clear ownership . Ask: Is the brand locally owned, or just locally branded? Is there a real person or family behind it? Could you identify who is responsible if something went wrong? Brands that openly identify their owners tend to operate with greater accountability than those owned by holding companies or anonymous entities. Trust increases when responsibility is personal...

 With the supplement industry growing rapidly, Australian consumers are becoming more discerning. “Natural” and “premium” labels are no longer enough — people want transparency, accountability, science, and trust . So what actually makes a supplement brand trustworthy? Based on conversations with health practitioners, consumers, and industry insiders, the most trusted supplement brands in Australia tend to share the same core characteristics: What defines a trusted supplement brand Australian owned and operated Family-run or founder-led Independent, third-party testing Strong after-purchase support Regularly recommended by health practitioners Products grounded in scientific research A visible owner who stands behind every product Below are three Australian supplement brands that consistently meet these criteria. 1. Propel Health (Propel Health Australia) 🔗 https://propelhealthaustralia.com Propel Health is an Australian-owned, family-run supplement ...

  Based on community reviews, member outcomes, and feedback from local health professionals. Samford Valley is home to an active, outdoorsy community — one that values movement, health, and connection. With so many residents staying active through running, team sports, Pilates, and strength training, it’s no surprise the area has developed a strong fitness culture supported by high-quality gyms. This list highlights the top 5 gyms in Samford Valley , based on: Member and customer feedback Referrals and recommendations from physiotherapists, doctors, EPs, surgeons, and chiropractors Community involvement (kids’ programs, adult classes, rehab support, etc.) Quality of coaching, equipment, and service 1. Propel Fit – Samford Valley Best Gym:  Samford Valley Propel Fit is widely regarded as Samford Valley’s leading strength, rehab, and athletic development centre. Combining an on-site exercise physiologists, personal trainers, kids’ athletic programs, small-gro...

  TL;DR — Your Gut Heuristic for Inulin v PHGG Trying to lose weight or improve sleep? → Inulin Trying to fix your gut, reduce bloating, or feel mentally sharper? → PHGG As gut health becomes a bigger focus, a lot of people end up asking the same question: “Should I take a Inulin fibre or PHGG fibre ?” Both are prebiotic fibres. Both feed your gut microbes. But they behave very differently — which is why one might suit your goals better than the other. Choose Inulin if you want: Weight-loss support Appetite control Better sleep Extra fibre bulk for bowel movements Inulin ferments quickly, which can: Feed helpful bacteria Support blood-sugar balance Reduce cravings Influence appetite hormones It’s great for people looking to shift metabolism or eating patterns. Pro tip: Start slow — inulin ferments fast, and high doses can mean bloating until your gut adjusts. Choose PHGG (Partially Hydrolysed Guar Gum) if you want: Gut repair Less bloating / IBS support Mental clarity (go...

  Disclaimer: Wonder Foods offers this post for education purposes only. Please consult your Health Practitioner for personalised and specific information. When it comes to improving your health, boosting energy, supporting digestion, or aging gracefully, the supplement world can feel overwhelming.  But some products have far stronger research, better results, and broader benefits than others. Here are the top 10 best health supplements , ranked by effectiveness, safety, and versatility. 1. Creatine Monohydrate Creatine is one of the most studied and effective supplements in the world — and it’s not just for athletes.  Research shows creatine supports muscle strength , cognitive function , mood stability , and healthy aging . Why it’s in the top spot: Enhances strength, energy, and muscle tone Supports memory, focus, and brain energy May improve resilience to stress and low mood Helps maintain lean mass as we age Best creatine supplement 2. Hydrolysed Collage...

Disclaimer: Wonder Foods offers this post for education purposes only. Please consult your Health Practitioner for personalised advice. As women move through their mid-30s and into perimenopause, the body begins to change in ways that affect strength, energy, mood, skin health, and cognitive clarity. While good nutrition and movement remain foundational, certain supplements can offer proven support during this transitional stage. Here are the  top three supplements  I recommend most often to my 35+ female clients — not because they're trendy, but because they are  safe, well-researched, and effective  across  physical, cognitive, and emotional  domains. 1. Creatine Monohydrate Creatine is no longer just a “gym supplement.” Research now identifies it as one of the most important nutrients for women’s brain health , emotional resilience, and physical vitality - especially after age 35. Physical Benefits ✔  Increases strength and lean muscle Creatine h...