Onto Fitness Vitamins and Supplements

An underactive thyroid (hypothyroidism) can cause fatigue, weight gain, hair loss, and cold intolerance. Supporting thyroid hormone production and metabolism can be beneficial alongside medical treatment.

Helpful Herbs & Supplements

Iodine (from Kelp or Seaweed) – Required for thyroid hormone synthesis (avoid excessive doses).

Selenium – Supports thyroid enzyme activity and conversion of T4 to active T3.

Zinc & Iron – Important for thyroid hormone metabolism.

Withania (Ashwagandha) – Adaptogenic herb shown to support thyroid function and reduce stress-induced suppression.

Tyrosine – An amino acid precursor for thyroid hormones.

Disclaimer

This content is educational and not a substitute for medical treatment. Always work with your doctor to monitor thyroid hormone levels before using supplements.

Osteoporosis is a condition where bones become fragile due to mineral loss, often linked with menopause, low calcium intake, inactivity, or inflammation. Supporting bone formation and mineral absorption is key.

Helpful Herbs & Supplements

Calcium & Vitamin D3 – Essential nutrients that work together to maintain bone mineral density.

Vitamin K2 (MK-7) – Helps direct calcium into bones rather than soft tissues.

Boron & Magnesium – Support bone matrix formation and hormone balance.

Horsetail (Equisetum arvense) – A natural source of silica that supports bone and connective tissue health.

Strontium – May improve bone density when combined with calcium and vitamin D.

Disclaimer

Always discuss bone health supplements with your doctor, especially if you take medications for osteoporosis. Diet, weight-bearing exercise, and vitamin D testing are also important.

Mild forgetfulness or “brain fog” can occur due to stress, ageing, nutrient deficiency, or inflammation. Supporting circulation, neurotransmitter balance, and antioxidant protection can improve mental clarity and memory retention.

Helpful Herbs & Supplements

Ginkgo biloba – Enhances blood flow to the brain and supports memory and concentration.

Bacopa monnieri (Brahmi) – Traditionally used in Ayurvedic medicine to enhance learning, focus, and cognitive longevity.

Lion’s Mane Mushroom (Hericium erinaceus) – Promotes nerve growth factor (NGF) production, supporting brain cell regeneration.

Omega-3 Fatty Acids (DHA & EPA) – Crucial for brain cell membrane health and cognitive function.

Phosphatidylserine – Supports brain communication and may improve recall and focus.

Disclaimer

This information is for educational purposes only. Memory decline can have many causes — consult your healthcare professional for assessment, especially if symptoms worsen.

Cold extremities or sluggish circulation can result from low blood pressure, poor circulation, or nutrient deficiencies affecting blood flow.

Helpful Herbs & Supplements

Ginkgo biloba – Improves microcirculation, especially to the brain and extremities.

Cayenne Pepper (Capsicum) – Contains capsaicin, which promotes blood flow and warmth.

Iron & B12 – Support oxygen transport and red blood cell production.

Omega-3 Fatty Acids – Promote healthy blood vessels and circulation.

Disclaimer

If circulation problems are severe, or if you experience pain, numbness, or colour changes in your hands or feet, seek prompt medical attention.

Headaches and migraines may be triggered by dehydration, tension, hormonal shifts, poor posture, or certain foods. Managing inflammation and muscle tension can reduce frequency and intensity.

Helpful Herbs & Supplements

Feverfew (Tanacetum parthenium) – Traditionally used to reduce migraine frequency by inhibiting inflammatory substances.

Magnesium – Supports vascular tone and muscle relaxation; deficiency is common in migraine sufferers.

Riboflavin (Vitamin B2) – Shown in research to reduce the number of migraine attacks when taken daily.

Peppermint Oil (Topical) – When diluted and applied to temples, may ease tension headaches.

Disclaimer

This content is not intended to replace medical diagnosis or treatment. Consult your healthcare professional for persistent or severe headaches.

Skin issues often reflect internal imbalances involving inflammation, liver detoxification, hormones, or gut microbiome health. Natural support focuses on calming inflammation and promoting repair from within.

Helpful Herbs & Supplements

Burdock Root (Arctium lappa) – Traditionally used to purify the blood and support liver detox pathways.

Evening Primrose Oil – Rich in gamma-linolenic acid (GLA), beneficial for dry, inflamed, or eczema-prone skin.

Zinc – Essential for wound healing and acne prevention; helps regulate oil production.

Probiotics – Support gut-skin connection by reducing inflammation and improving barrier function.

Disclaimer

For persistent or severe skin conditions, seek advice from a dermatologist or qualified naturopath. Herbal remedies should be used as part of a holistic plan.

If you often catch colds, flu, or infections, you may have a low immunity. Your immune system may need support. Chronic stress, nutrient deficiencies, and poor sleep can all reduce immune resilience.

Helpful Herbs & Supplements

Astragalus membranaceus – A traditional Chinese herb that strengthens immune defense and reduces susceptibility to illness.

Echinacea – Best taken at the first sign of infection to boost white blood cell activity.

Vitamin D – Plays a vital role in immune modulation; low levels are linked with higher infection rates.

Zinc & Vitamin C – Work synergistically to support mucosal immunity and reduce recovery time.

Disclaimer

This article is for general information only. Those with autoimmune conditions or on immunosuppressant medication should seek professional advice before using immune-boosting herbs.

Ongoing fatigue can result from stress, poor nutrition, low thyroid function, anaemia, or sleep deprivation. Natural support focuses on improving energy production at a cellular level.

Helpful Herbs & Supplements

Rhodiola rosea – Helps combat fatigue and increase endurance by supporting adrenal function.

Ginseng (Panax or Siberian) – A powerful adaptogen that boosts vitality and concentration.

Coenzyme Q10 (CoQ10) – Essential for mitochondrial energy production, especially beneficial for older adults or those on statins.

Iron & B12 – Correct deficiencies that can cause tiredness, particularly in women and vegetarians.

Disclaimer

Persistent fatigue may signal an underlying condition such as thyroid imbalance or anaemia. Always consult a healthcare professional for proper testing and guidance.

Menopause marks the natural end of a woman’s reproductive years and is defined by 12 months without a menstrual period. Common symptoms include hot flashes, night sweats, mood changes, and disturbed sleep — all linked to declining oestrogen levels.

Helpful Herbs & Supplements

Black Cohosh (Actaea racemosa) – One of the most studied herbal supports for hot flashes and night sweats. It appears to work by gently influencing serotonin receptors and thermoregulation.

Sage (Salvia officinalis) – Traditionally used to reduce excessive sweating, including hot flashes.

Red Clover (Trifolium pratense) – Contains isoflavones (plant oestrogens) that may help balance hormones naturally.

Magnesium & Vitamin B6 – Support nervous system health and may ease irritability, insomnia, and fatigue.

Disclaimer

This content is for educational purposes only. Women with a history of hormone-sensitive conditions should consult their healthcare provider before taking any supplement or herb.

Sleep disturbances can result from stress, hormonal imbalance, or poor sleep hygiene. Herbal and nutritional support can help restore natural rhythms.

Helpful Herbs & Supplements

Valerian Root – Promotes relaxation and improves sleep onset without causing dependency.

Lavender – Inhaled or taken as a supplement, it helps reduce anxiety and improve sleep quality.

L-Theanine – An amino acid from green tea that promotes calm focus during the day and restful sleep at night.

Magnesium Glycinate – Helps relax muscles and support GABA activity for deeper sleep.

Disclaimer

This information is educational only. Persistent sleep problems should be discussed with a qualified health professional.