Onto Fitness Vitamins and Supplements

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.

Elevated LDL or low HDL cholesterol can increase cardiovascular risk. Lifestyle, diet, and targeted nutrients can help improve lipid balance.

Helpful Herbs & Supplements

Red Yeast Rice – Contains monacolin K, which helps lower LDL cholesterol naturally.

Plant Sterols – Compete with cholesterol absorption in the gut, reducing total levels.

Artichoke Leaf Extract – Promotes bile flow and cholesterol metabolism.

Niacin (Vitamin B3) – Can help raise HDL and lower triglycerides.

Omega-3 Fatty Acids – Support cardiovascular health and reduce triglycerides.

Disclaimer

Not suitable for everyone. Individuals on statins or other lipid-lowering drugs should consult their healthcare provider before adding supplements.

High blood pressure occurs when the force of blood against artery walls remains elevated. Over time, this can strain the heart and damage blood vessels. Natural interventions focus on improving vascular tone, reducing stress, and supporting circulation.

Helpful Herbs & Supplements

Hawthorn (Crataegus monogyna) – Strengthens heart muscle and promotes healthy blood vessel dilation.

Garlic – May help reduce blood pressure by improving nitric oxide production and vessel elasticity.

Coenzyme Q10 (CoQ10) – Supports heart energy metabolism and may modestly lower blood pressure.

Magnesium – Encourages vessel relaxation and counters stress-induced hypertension.

Omega-3 Fatty Acids – Reduce inflammation and improve arterial flexibility.

Disclaimer

This information is educational only. Always consult your doctor before adjusting medication or using supplements for cardiovascular conditions.

Seasonal allergies cause sneezing, itchy eyes, and nasal congestion due to histamine release. Herbs and nutrients that stabilise the immune response can bring relief naturally.

Helpful Herbs & Supplements

Quercetin – A bioflavonoid that reduces histamine release and inflammation.

Nettle Leaf (Urtica dioica) – Acts as a natural antihistamine and anti-inflammatory.

Vitamin C – Supports immune modulation and reduces allergy symptoms.

Butterbur (Petasites hybridus) – May reduce nasal congestion and sneezing without drowsiness.

Probiotics – Strengthen gut immunity and reduce allergy sensitivity over time.

Disclaimer

For persistent or severe allergic symptoms, seek professional medical advice. Herbs can interact with medications such as antihistamines or corticosteroids.

UTIs are commonly caused by bacteria like E. coli entering the urinary tract. Symptoms include burning, urgency, and frequent urination. Herbs and supplements can help prevent recurrence and soothe irritation.

Helpful Herbs & Supplements

Cranberry Extract – Contains proanthocyanidins that prevent bacteria from adhering to bladder walls.

D-Mannose – A natural sugar that helps flush bacteria from the urinary tract.

Uva Ursi (Bearberry Leaf) – A traditional antimicrobial herb used for bladder and kidney infections.

Marshmallow Root – Soothes urinary tract tissues and reduces inflammation.

Probiotics (Lactobacillus strains) – Help restore vaginal and urinary flora balance to prevent reinfection.

Disclaimer

UTIs can become serious if untreated. Always see your doctor if you have fever, back pain, or symptoms lasting longer than 48 hours.

Premenstrual Syndrome (PMS) involves mood swings, bloating, headaches, and fatigue due to fluctuating hormone levels. Herbal and nutritional therapies can help balance hormones and support mood.

Helpful Herbs & Supplements

Vitex agnus-castus (Chaste Tree Berry) – Regulates hormonal balance and reduces PMS symptoms such as breast tenderness and irritability.

Evening Primrose Oil – Provides GLA, which supports hormonal balance and skin health.

Magnesium & Vitamin B6 – Help regulate mood and reduce menstrual cramps.

Dong Quai (Angelica sinensis) – Used in Traditional Chinese Medicine to support menstrual regularity and reduce cramps.

Disclaimer

This information is for general use only. Women with irregular cycles, PCOS, or on hormonal contraception should seek professional guidance before using hormone-balancing herbs.