Author: Onto Fitness Australia

Weight management involves more than calories — hormonal balance, insulin sensitivity, gut health, and stress all influence metabolism. Herbal and nutrient support can help the body regulate energy use more efficiently.

Helpful Herbs & Supplements

Green Tea Extract (EGCG) – Supports fat metabolism and thermogenesis.

Garcinia cambogia – May help reduce appetite and support serotonin-related satiety.

Chromium – Balances blood sugar and reduces cravings.

Berberine – Improves insulin sensitivity and supports healthy weight control.

Probiotics – Aid digestion, reduce bloating, and support healthy gut flora linked to metabolic health.

Disclaimer

Natural supplements can assist weight management as part of a healthy diet and lifestyle. Always seek advice before

Sleep apnea involves interrupted breathing during sleep, often due to airway obstruction or muscle relaxation. Snoring is a common symptom and can disrupt rest for both the sleeper and their partner. Natural support focuses on reducing inflammation, supporting muscle tone, and improving sleep quality.

Helpful Herbs & Supplements

Magnesium – Helps relax airway muscles and supports deeper, more restorative sleep.

Rhodiola rosea – Improves oxygen utilisation and may reduce fatigue linked to poor sleep.

N-Acetyl Cysteine (NAC) – Reduces mucus buildup and supports airway clarity.

Coenzyme Q10 – Supports cardiovascular and respiratory efficiency in sleep-related oxygen deficiency.

Anti-inflammatory diet & weight management – Reducing alcohol, sugar, and processed foods can lessen airway swelling.

Disclaimer

This information is for educational purposes only. Sleep apnea should always be evaluated by a sleep specialist, as untreated cases can lead to serious cardiovascular complications.

Eye strain, blurred vision, or age-related decline often relate to oxidative stress and insufficient nutrient support. Certain antioxidants protect the retina and support visual clarity.

Helpful Herbs & Supplements

Bilberry (Vaccinium myrtillus) – Enhances circulation to the eyes and supports night vision.

Lutein & Zeaxanthin – Carotenoids that protect against macular degeneration and blue-light damage.

Vitamin A & Beta-Carotene – Essential for visual pigment regeneration and eye moisture.

Zinc – Aids vitamin A metabolism and supports healthy retinal function.

Omega-3 Fatty Acids (DHA) – Maintain tear film quality and retinal health.

Disclaimer

Eye problems should always be evaluated by an optometrist or ophthalmologist. Supplements may assist eye health but cannot reverse structural or degenerative eye disease.

After an infection or period of stress, the immune system can remain depleted, leading to fatigue, poor concentration, and vulnerability to reinfection. Restoring immune resilience is essential for recovery.

Helpful Herbs & Supplements

Astragalus membranaceus – Restores immune tone and energy after illness.

Reishi Mushroom (Ganoderma lucidum) – Modulates immunity and enhances vitality.

Vitamin C & Zinc – Essential for tissue repair and immune cell regeneration.

Elderberry – Antioxidant-rich and helpful during post-viral recovery.

Adaptogens (Ashwagandha, Rhodiola) – Support energy and stress resilience during convalescence.

Disclaimer

Always seek medical evaluation for prolonged fatigue after illness. Natural therapies can complement, but not replace, medical advice or treatment.

The liver is the body’s primary detoxification organ, filtering toxins, hormones, and waste. When overburdened, symptoms like fatigue, bloating, skin breakouts, or sluggish digestion can appear. Supporting liver function aids natural detoxification and energy balance.

Helpful Herbs & Supplements

Milk Thistle (Silybum marianum) – Protects liver cells and supports regeneration.

Dandelion Root (Taraxacum officinale) – Promotes bile flow and healthy digestion.

Schisandra chinensis – Enhances liver enzyme activity and antioxidant capacity.

Turmeric (Curcuma longa) – Supports detox pathways and reduces liver inflammation.

N-Acetyl Cysteine (NAC) – Boosts glutathione, the liver’s key antioxidant.

Disclaimer

This content is for informational purposes only. If you experience persistent fatigue, jaundice, or right-side abdominal discomfort, consult your doctor before taking liver-supportive herbs.

Painful menstrual cramps result from uterine contractions triggered by prostaglandins. Supporting hormone balance and reducing inflammation can ease discomfort naturally.

Helpful Herbs & Supplements

Cramp Bark (Viburnum opulus) – A gentle uterine relaxant traditionally used for menstrual pain.

Ginger – Reduces inflammation and pain intensity during menstruation.

Magnesium – Helps relax uterine muscles and alleviate cramping.

Chamomile – Calms the nervous system and provides mild antispasmodic benefits.

Vitamin B1 (Thiamine) – May help reduce menstrual pain frequency when taken daily.

Disclaimer

If menstrual pain is severe or accompanied by heavy bleeding or irregular cycles, seek professional medical advice to rule out underlying conditions.

As men age, testosterone levels gradually decline and the prostate gland can enlarge, leading to urinary symptoms and reduced vitality. Supporting hormonal balance and prostate health can improve overall well-being and energy.

Helpful Herbs & Supplements

Saw Palmetto (Serenoa repens) – Supports prostate size management and urinary flow.

Zinc – Essential for testosterone production and prostate health.

Nettle Root (Urtica dioica) – Helps reduce symptoms of benign prostatic hyperplasia (BPH).

Tribulus terrestris – Traditionally used to enhance vitality, stamina, and libido.

Lycopene – Found in tomatoes; offers antioxidant protection for prostate cells.

Disclaimer

For educational purposes only. Men with urinary difficulties or prostate enlargement should consult a healthcare professional for proper evaluation and management.

Poor blood sugar control can cause fatigue, weight gain, and long-term metabolic damage. Herbs and nutrients that enhance insulin sensitivity and glucose metabolism can be supportive.

Helpful Herbs & Supplements

Cinnamon (Cinnamomum cassia) – Improves insulin efficiency and post-meal glucose control.

Gymnema sylvestre – Helps regulate cravings for sweets and supports pancreatic function.

Chromium Picolinate – Assists insulin signalling and glucose utilisation.

Alpha-Lipoic Acid (ALA) – Antioxidant that supports nerve health and glucose metabolism.

Berberine – Shown in research to improve insulin sensitivity and lower blood sugar levels comparably to some medications.

Disclaimer

This information is educational only. Blood sugar supplements should be used under professional supervision, especially if you take diabetes medication.

IBS is characterised by bloating, alternating constipation or diarrhoea, and abdominal pain. Supporting digestion and reducing gut inflammation are key.

Helpful Herbs & Supplements

Peppermint Oil – Relaxes intestinal muscles, easing cramping and gas.

Slippery Elm & Marshmallow Root – Provide mucilage that soothes the gut lining.

Probiotics (Lactobacillus & Bifidobacterium) – Restore gut flora balance and reduce symptoms.

Ginger – Promotes digestive motility and reduces nausea.

Digestive Enzymes – Help break down food efficiently and prevent bloating.

Disclaimer

IBS symptoms vary widely. Always consult a qualified health professional before introducing new supplements, particularly if symptoms change or worsen.

Anxiety and mild depression may result from neurotransmitter imbalances, chronic stress, nutrient deficiencies, or inflammation. Calming and adaptogenic herbs can help restore equilibrium.

Helpful Herbs & Supplements

St John’s Wort (Hypericum perforatum) – Supports serotonin balance and reduces mild depression (interacts with many medications).

Ashwagandha (Withania somnifera) – Reduces cortisol levels and promotes calm alertness.

Rhodiola rosea – Enhances mood and energy in stress-related fatigue.

Magnesium & B Complex Vitamins – Nourish the nervous system and help stabilise mood.

Omega-3 Fatty Acids (DHA & EPA) – Shown to support brain and emotional health.

Disclaimer

This content is not a substitute for medical care. Seek professional help if anxiety or low mood persist or worsen.