By admin March 7, 2019

Women’s Month

Happy Women’s Month to all the women out there; we appreciate all of you and this blogspot is dedicated to all things women! Hair, nails, beauty, weight-loss, hormones and so much more.

We have linked the best buys directly to our website so you can simply add to cart!


A good hair and skin day means more time to focus on everything else!

Lamberts Florisene, contains significant levels of amino acid, biotin and selenium which all contribute to the maintenance of normal hair.

Color of Soin is great if you want to colour your hair. Made with plant exracts, it has been formulated with ingredients that respect the essential health of your hair. Amonia and paraben free, Color of Soin also works as a hair treatment.

Coconut & Castor Oil is great for dry, damaged hair. Coconut oil should be used regularly to condition all hair types as well as to maintain healthy hair.

Applied Nutrition Liquid Collagen boosts naturally aged skin by getting rid of wrinkles and lines with its high collagen content and antioxidant blend of the right nutrients.

Avalon Organics skin care, hair care and bath and body products are created with a profound respect for the earth; where products are created to embrace a holistic lifestyle of health, wellness and sustainability. Their lovely products leave you feeling rejuvenated and fresh.

Hormonal Balancing

Agnus Castus is a great supplement for relieving pre-menstrual symptoms such as irritability, mood swings, breast tenderness, bloating and menstrual cramps.

Kyolic Candida Cleanse & Digestion helps manage yeast production by cleaning out the gastrointestinal tract. Great to use if you are prone to yeast infections.

Maintain normal Estrogen levels with Kyolic Estro Logic and optimize your urinary tract and intestinal function with Kyo-Dophilus plus Cranberry, especially good to use if you are prone to UTIs.

Sage Leaf Tablets are known to provide relief from hot flushes and excessive sweating associated with the menopause. The tables are suitable for vegetarians and vegans. Source Naturals Menopause Multiple is also great in easing the symptoms of menopause and hormonal changes.

Pre and Post Pregnancy

If you’re ready to start trying for a baby start taking Natures Plus Procreation as it supports uterine and ovarian function. It also contains reproductive-optimizing vitamin A, C and E, and contains DHA to support healthy early-stage embryonic development and uterine implantation.

Fenugreek Tablets and Neuners Nursing Tea are both great for boosting milk supply for breast-feeding mums. The tea contains aniseed, fennel, verbena, caraway and fenugreek seeds, with no added flavouring, sugar or caffeine.

StrongStart or Natures Plus Source of Life Prenatal multivitamins are ideal for women who are trying to conceive, already pregnant or breast-feeding.

Weight Loss:

If you’re keen to shed some pounds, we encourage you to do it the right way and not by depriving yourself from essential nutrients. Come in and talk to one of our nutritionists or Metabolic Balance Coach for your personalized nutrition plan based on your BMI and your target weight. You can also begin your weightloss journey with Nutrex Lipo6 Extreme Potency Hers, available instore. The formula is created specially for women and helps with metabolism, promotes energy, alertness, helps balance food intake and controls appetite.

We love seeing all our customers in our stores but we also encourage you to try out the convenience of our online shopping platform. Most of our products are available online and they get delivered straight to your door.

We wish you all a happy and healthy March!
Live Life Well!
Team Healthy U.

By Phelistars Jumba, Deputy Chief Nutritionist March 25, 2022

Women’s Health – Endometriosis Awareness

Endo warriors worldwide are sharing stories on their journey. No one journey is the same; all as different as a fingerprint. The excruciating pain, the worry, the stress, fear, and anxiety, all very real. To create awareness for us and generations to come, these stories are vital in pivoting this agenda.

But what is endometriosis? Endometriosis is a condition where the tissue similar to the lining of the uterus, grows outside of the uterus. Some of these cells may end up continuing their cycle elsewhere in the body (ovaries, fallopian tubes, tissues that hold the uterus in place, vagina, cervix, vulva, bowel, bladder, and pelvic region).

But why should I know about endometriosis?

Symptoms associated with endometriosis are normally confused or brushed off as normal period problems/PMS symptoms. Endometriosis can happen to anyone. Early diagnosis is very vital in ensuring that we keep the symptoms under control.

How can we differentiate then?

Some of the symptoms include incapacitating pain in the uterus, painful menses, chronic pain in the lower back and pelvis, pain during intercourse, intestinal pain, painful bowel movements, bleeding or spotting between periods, infertility, digestive issues like diarrhea, constipation, boating and nausea and iron deficiency anemia.

We at Healthy U are committed in this journey to help alleviate symptoms and ensure that our warriors are living their best lives regardless of the huge hurdles they cross in their journey.

Our nutritional and holistic tips that may help relieve symptoms of endometriosis include:

Vitamin E

A combination of Vitamin E and Vitamin C with bioflavonoids are powerful antioxidants that may improve dyspareunia and dysmenorrhea. Vitamin E also aids in hormonal balance. Our Food grown Vitamins are organically grown to ensure you get the right nutrients that are easily absorbable in the body.

Vitamin K

Vitamin K helps in production of prothrombin which is an important substance for blood clotting. Women with endometriosis were found to have heavier than normal bleeding during menstruation which can lead to anemia. Vitamin K is high in green leafy vegetable sources such as spinach and broccoli.

Essential fatty acids

Essential fatty acids found in evening primrose (Gamma linoleic acids, GLA) aid in regulating hormonal and prostaglandin balance. This also has strong anti-inflammatory effects that are beneficial for PMS symptoms and improving skin health.


Iron deficiency anemia is common endometriosis. Iron supplementation is very important in cases of anemia. Iron is only used if anemia is diagnosed.

Vitamin B complex

Stress and fatigue tend to weigh someone down especially during ovulation and menses. Vitamin Bs are essential in promoting blood cell productivity, proper hormone balance and energy uptake, relieves stress, and needed for proper adrenal function.

Beta 1,3 glucans

Beta glucans help to stimulate activity of macrophages which help to remove cellular debris. They can be found our oats products

Multivitamin and Multimineral complex

To provide all nutrients required for repair and healing and maintenance including Calcium and Magnesium. Magnesium is essential for muscle relaxation and relieving of pain. or


  • Eating a diet consisting of 50 %raw vegetables and grain products, nuts and seeds including green drinks made from dark leafy vegetables.
  • Avoiding alcohol, caffeine and refined foods and food products, junk and excessive sugar consumption.
  • Detox: To reduce oxidative stress through metabolizing estrogen in the liver and promoting the body’s organs to function optimally.


  • Use heating pad to relieve pain, relaxes muscle and relieves pain.
  • Diffusing Lavender oil to relieve stress and promote a restful night.
  • Daily moderate exercises such as walking or stretching is beneficial in modulating hormonal imbalance. Moderate exercise also increases the body’s production of endorphins which are natural pain relievers and maintaining an ideal weight.
  • Reducing xenoestrogen (external estrogen from the environment) load through less exposure to pesticides, herbicides, cosmetics with toxic ingredients and instead use organic based cosmetics and personal care.
By admin July 22, 2022

Why Vitamin C


By Samuel Muigai, Nutritionist & Branch Manager, Healthy U Yaya

Vitamin C has become one of the best-selling supplements in the last 2 or so years. Why is this so? It has been known to show immune boosting properties during an infection, and especially the most recent rise of respiratory diseases. Some studies have shown that taking more than 200mg of vitamin C per day helps reduce severity and duration of upper respiratory tract infection symptoms, and taking more than 500mg per day helps to reduce the frequency of the infections.

Vitamin C also has many other benefits in the body like enhancing iron absorption, reducing tiredness and fatigue and supporting lots of metabolic functions in the body. It also said to possess anti-oxidative effects in the body, protecting the cells from harmful effects of pollution and it combines toxic substances such as heavy metals, rendering them harmless so that they can be safely eliminated from the body. It supports collagen production, which is a key component for skin, hair, nails and joint health.

Talking of beauty, it is also used in skin care products in that it helps to even out skin tone (hyperpigmentation, blemishes and skin discoloration), as an anti-aging, helping in skin formation, improving skin texture and also in skin hydration. It also helps prevent skin damage caused by sun exposure and harmful skin radicals.

The body does not make or store its own vitamin C, so it must be obtained from the diet or in form of supplementation. Foods that are high in vitamin C include citrus fruits, berries, green vegetables, asparagus, avocados, beet greens, black currants, broccoli, brussel sprouts, cantaloupe, grape fruits, papaya, green peas, tomatoes and rosehips. Some herbs that are high in vitamin C include alfalfa, burdock root, cayenne, fennel, fenugreek, peppermint, nettle, raspberry leaf, yarrow and paprika.

Vitamin C takes a number of forms in supplements; ascorbic acid, buffered vitamin C, ester C and liposomal vitamin C. Liposomal vitamin C is the best form in the market at the moment. It has a scientifically proven transportation method that encapsulates the nutrient in a phospholipid bubble, transporting it directly to the cells within minutes protecting it from the destructive elements of the digestive system. The upper limit of vitamin C is 2000mg per day. Taking more than this can cause diarrhea, nausea, vomiting, heart burn, stomach cramps and headache.

Some factors hinder its absorption. Such factors include alcoholism, using analgesics, anti-depressants, anti-coagulants, oral contraceptives, steroids and smoking. Some diabetes medication such as chlorpropamide and sulfa drugs may not be as effective if taken with vitamin C.

By admin May 28, 2021

Weight Loss after Pregnancy

It is the desire of almost every mother to shed off baby fat as soon as they deliver their bundle of joy. However to get back to the pre-pregnancy shape is not a walk-in-the-park as most people would want to imagine! It takes time and therefore patience is primary. Trying to lose the weight within a very short time would be termed as selfishness, for lack of a better term. Reason being, that bundle of joy requires love as well and breastfeeding is vital. Hence the need for more calories to meet the need. A six week break is good before the idea of embarking on losing some weight especially in terms of reducing the calorie intake.

Preconception is the first phase in which every nutritional aspect needs sorting. This begins with attaining a suitable body weight. For instance, underweight, overweight and obese women should get in shape before considering pregnancy. This helps to avoid medical complications during pregnancy and bearing children with birth defects. All this can be achieved with a proper diet like pumpkin seeds, sunflower seeds, walnuts and brazilian nuts. Nutritional supplements come in handy here. Get folic acid, vitamin b12, pre-natal multi-vitamins and evening primrose oil to balance hormones.

It is normal to have extra weight during and after pregnancy. One would wonder where the weight came from and the answer is simple! There is usually breast tissue, fetus, increased blood supply, fat storage and enlargement of the uterus, the placenta and amniotic fluid. Part of this is immediately lost during delivery and is usually about an average of 5kgs which is an incredible start. The remaining is gradually lost as the uterus shrinks back to around its pre-pregnancy size.

One should set a realistic goal and consult a nutritionist if possible. A goal to lose 1kg per week is reasonable. This means a deficit of between 450 and 650 calories per day from the recommended daily intake. Most mothers can shed a bulk of pregnancy weight by the sixth month, however every mother should shed the weight at their own pace.

It is primary to eat foods that are packed with the proper nutrients. Increase your fibre intake; this includes oats, muesli, cereals and whole grain bread. Reduce your sugar intake and cut down on refined foods. Take plenty of legumes for example lentils, kidney beans, black eye beans and pinto beans. Also take enough omega 3 in your diet. You can incorporate flaxseed, chia seeds and walnuts. Choose healthy satisfying meals as these help reduce cravings and lots of snacking between meals. Incorporate fruits in your daily diet. Moringa is one of the superfoods that is beneficial as a detox and for milk production and provides calcium for nursing mothers. Get enough rest whenever possible as this helps reduce stress levels.

There are many factors that can affect a weight loss program. The first is age as metabolism tends to slow down by two percent every decade after one attains 25 years. Another factor is diet. Eating more protein than carbs improves metabolism and you burn more calories. Activity level counts as the other factor because being more active in terms of physical exercise burns more calories. All these factors determine the period one will take to bounce back to their pre-pregnancy weight.

Breastfeeding by itself helps lose weight. The activity helps melt off weight by stimulating release of hormones that are responsible for shrinking the uterus and thus shedding some weight. As you start weaning, your appetite tends to decrease and so is your metabolism, therefore incorporating physical exercises to lose weight is necessary e.g. gym sessions, swimming, walking, skipping rope and yoga just to mention a few.

As soon as you start on a weight loss diet make sure you are still eating enough calories depending on your activity level which is an average of 2000 calories. Eating less calories can make your body think you’re starving which ends up slowing metabolism. This makes it challenging to lose the extra kilograms eventually.

Losing weight after breastfeeding, can be done in numerous ways since the considerations for breastmilk formation stops. One of the primary ways is by avoiding diet with a lot of calories. Several supplements can be used. This includes and not limited to apple cider vinegar, green tea and other suitable fat burners. There is also meal replacements and plant proteins, e.g. available at Healthy U, Sunwarrior, Pulsin among others.

The ultimate goal of attaining a desired body weight and shape will somewhat be achieved in due time. This means the lifestyle and diet has to change in order to maintain the desired weight, else one can lose more weight than expected. To maintain the weight, light exercises sessions should be a routine. The light exercises includes; yoga, aerobics, walking, swimming, cycling etcetera. A constant caloric intake as per the RDI is key. Remember to incorporate things like green teas, plant based milks, fruits and vegetable and whole grain flours for your baking recipes.

By Jackson Keter, a nutritionist at Healthy U (KNDI certified)

By admin September 24, 2020

The Rainbow Diet

Eating health is colourful, not complicated.

Taste the Rainbow! EAT THE RAINBOW!

The rainbow diet is probably one of the ‘more fun’ diets out there. This is a holistic approach to radiant health, and has rules that are as simple as possible:

  1. Eat whole foods
  2. Eat as many colours as possible

This means that you are simply adding more fruits and vegetables of different colours onto your plate.

This is a very simple diet and health hack, but how exactly does it benefit you?

In having different colours on your plate, you are getting different properties that are unique to that colour. In summary;

  • The natural colours found in fruits and vegetables are the result of pigmented compounds called flavonoids.
  • Each unique flavonoid provides its own anti-oxidative and immune-supporting actions. People who eat at least six servings of high-antioxidant vegetables daily have decreased oxidative damage to their cells.
  • By eating a wide variety of colourful fruits and vegetables, you are consuming a full spectrum of anti-oxidative flavonoids.
  • This is also a great and effective way to boost your immunity this cold season!

In addition to flavonoids, fruits and vegetables contain important immune-enhancing vitamins and minerals. These include zinc, vitamin E, vitamin D, sterols, and carotene’s such as vitamin A and lycopene.

Therefore, just by simple eating more colours; red, green, purple, yellow and blue, your body will be healthier too!

By admin June 27, 2023


We are getting to what’s at the Heart of Healthy U with our CEO Mr. Rach.
Finding out about the orgins of the Healthy U brand, our mission, partners, decision-making processes and our relationship with customers.

Get comfortable, set aside a couple of minutes, and join us as we get to the heart of Healthy U.

When did Healthy U start?

The Healthy U journey started in 1985. It was possibly a little ahead of its time, as the health and wellness industry was fairly new, and there was limited awareness about supplements and similar products around the world and more-so in Kenya.

As a result, it was a difficult start for the family and we defaulted to selling a broader range of products outside of health and wellness stemming from Heinz baked beans to Kelllogs Frosties in our only store at the time being at the Sarit Centre in Westlands.

However, the real journey began in 1998 with the relaunch of the brand following a challenging period for the business and family. With this, came an opportunity to re-strategize.

Now, with over 30 stores across both Kenya and Uganda, we continue to grow, innovate and improve our offering and service.

What is Healthy U’s mission?

We started with a new mission to cultivate a culture of healthy eating and conscious living. Healthy U was created from a desire to raise awareness about living a healthier life, and has grown to become the number one health food and supplement provider in Kenya.

We wake up every morning to inspire our customers to live happier, healthier lives by providing access to premium brands and quality products through an exceptionally engaging and personalised service.

What is Healthy U’s relationship with suppliers?

Our relationships with suppliers are a lot more than buyer and supplier, they are friendships that continue to be built over time.

How does Healthy U select brand partners?

We look at market trends and buyer behaviour and look to partner with brands that fulfil customer needs and interests. We are diligent and considerate in our approach and look for the highest quality brands across all product ranges.

Beyond this, and closer to the heart of Healthy U, we look at each brand’s ethos and values, and look to partner with brands that align with our vision. Every conversation with a new brand starts with a discussion about how that brand started and what they feel their purpose is. There are so many incredible stories and journeys that entrepreneurs have been through, and I am personally always blown away by the sacrifice, hard work and passion that they have. It’s brands like these that inspire us to want to be part of their cause for change in the health and wellness industry.

How has the decision-making process changed over time?

Initially, there we only a couple of decision makers, however, as we have grown we now have a fully fledged R&D and procurement team. They play a major role in identifying local and international partners.

However, we have a collaborative culture and I welcome opinions from all my team. I love getting to hear about new products and brands from them, which they identify with and think our customers would enjoy.

Can you tell us more about your partners?

We have partnered with so many wonderful brands, but one example is Bragg, with who we have a cherished and long-standing relationship. We knew we wanted Bragg in our stores, based on the quality of their products and their amazing brand story. Bringing them on board was no small feat though, and it took about 5 years of dedicated effort, including a meeting with Patricia Bragg at a trade fair. Fast forward to today, Bragg is a Healthy U customer favourite and a brand that shares our commitment to making healthy living simpler and more accessible.

Another one of our partners is Lulu Life and their powerful story and cause is what drew us to them. Made up of women working in cooperative groups in South Sudan, Lulu Life empowers women who have suffered from war and famine to rebuild their lives and communities. Built on the philosophy of fairer trade they ensure maximum returns for their members, never forgetting the core driver behind their business. We love supporting this brand and are proud to bring Lulu Life products to our customers.

What is Healthy U’s relationship with customers?

We believe in changing people’s lives, by sharing knowledge and then connecting them to great products and services so that they understand how to live healthier lives.

We want to ensure everyone has an unforgettable experience in our stores and that means taking the time to understand their needs, ensuring we explain which products to take and what benefits these bring. We try to put science behind our conversations and invest in the latest technology at our service desks and our qualified nutritionists are always available in each store.

We want to make sure every customer that visits our stores will leave with the knowledge and the confidence to pursue the healthy, happy lives they deserve.

By admin September 24, 2020

The Dangers of Fake Bodybuilding Products

Protein is a staple in anyone’s diet, and the quickest and easiest way to get them is through protein powders and sports supplements.

You do not need to be a fitness enthusiast or an athlete to use sports supplements. Everyone from the elderly to those who require enough protein such as vegetarians can get incredible benefits from utilizing such products.

These products can help athletes as a way to increase performance, recovery, endurance or growth, or it can be used by particular individuals to make sure that they are getting enough protein in their day.

With such a wide variety of uses, with so many different products in the market, it can sometimes get confusing. There is one simple rule , however; “MAKE SURE YOU GET AUTHENTIC”

So what exactly is an authentic sports supplement and bodybuilding product? These are products that are made from reputable companies with certifications on their products. These should not be tampered with, imitated, or altered at any point from the source.

One can also trace their product directly back to the manufacturer, to make sure that it is authentic.

Although counterfeit products may look or taste the same, it may not mean that it holds the same benefits, and may sometimes counteract your long term health goals. This is because some counterfeit products may not have the right ingredients, are lower in quality, and may even have some potentially damaging ingredients in them.

With making sure that you are purchasing authentic products, you are minimizing the risk of being exposed to products such products, and you make sure that you are getting exactly what you asked for!

At Healthy U, you know that you are getting the best products, at some of the best prices!

We are certified distributors of;

  • Optimum Nutrition
  • Muscle Tech
  • Sun Warrior
  • Evlution
  • Dymatize
  • Sci-Mx
  • Olimp
  • Garden of Life
  • Cellucor
  • Neocell
  • MusclePharm
  • Nutrex
  • Quest
  • Grenade
  • Fulfil
  • Pulsin
  • And so many more!

Be the Best! Get the Best!

By admin February 28, 2024

The Art of Self-Love: Crafting Your Personal Toolkit

Self-love is more than a feeling, it’s a daily practice that leads to a happy heart and positive mindset. Yet, in the hustle and bustle of life, it’s easy to forget the importance of self-love.

Having a self-love toolkit is one of the best ways to ensure you incorporate self-love into your routine. Essentially, it’s a deeply personal collection of activities, rituals etc. that make YOU feel good. When you’re overwhelmed, anxious, stressed or need a time out, your self-love toolkit is like a secret weapon to help you feel like your best self again.

We’ve put together some of our favourite self-love products below, sharing how and why they fit into our self-love toolkit.

Tea drinking is associated with moments of calm and reflection. Seen as a way to take a break from daily stresses. As such tea fits great into your self-love toolkit!

Shotimaa teas are the perfect companion for these reflective moments, blending Ayurvedic herbs and spices, and crafted to align with our natural energy. Rooted in Chakra principles they soothe your senses and unlock energy centres. Aligning mind, body and spirit through a deliciously satisfying cup of tea. With blends like Harmony, I am, Sanctify and Loving, they’re what you need for a little bit of self-love.

Essential oils are popular in self-love routines as they promote relaxation, reduce stress, and create a soothing atmosphere. Often used in aromatherapy, oils can be added to diffusers, oil burners, baths and massage oils to create a luxurious and indulgent experience.

One of our favourites is Aqua Oleum Lavendar Oil. 100% pure it has a sweet floral scent and has a balancing effect, making you feel more relaxed. It helps with sleep and can contribute to a more positive and uplifted state of mind. With all these benefits its definately earned its place in the self-love club!

Chocolate is a love language! Made from cacao it stimulates endorphins and lifts your mood, so you feel happier instantly! Compounds in chocolate are also believed to act as a natural antidepressant and stress reliever. Making it more than a treat, but an act of self-care.

Try Galler Belgian chocolates if you want to indulge in some self-love and intense flavour!

Ageing is a part of the human experience but we beat ourselves up about it and compare ourselves to others. Often we’re our harshest critic! We say ditch the negative self-talk, #LoveYourself and show yourself some compassion. Indulge in skincare routines that make you feel confident and radiant, as you embrace your changing skin.

Dr Organics Pro Collagen+ Anti-Aging moisturisers are a great product to add to your skincare regime as they work to renew your skins luminescence, radiance and elasticity, so you feel ready to put your best foot forward and love the skin you’re in.

A good night’s sleep is one of the simplest acts of self-love! Allowing time to rest, gives your mind and body time to reset and heal, providing you with much needed energy and clarity to get through the day!

With the stresses of daily life, unwinding can be hard and you might need a helping hand. Country Life Magnesium Glycinate is a great supplement that can help you let go of the day’s tension by calming the nervous system, relaxing muscles, reducing anxiety, and promoting relaxation. It also supports heart and bone health, as well as immunity. Let’s just say it’s one powerful tool to add to your self-love toolkit!

Self-love is a journey that combines mind and body, and is about embracing your own extraordinary self. There’s no right or wrong way to practice self-love, and you need to find out what works for you! Once you do, add it to your self-love toolkit, make it part of your daily routine and use it whenever you need.

By admin October 30, 2023

Supplements – to take or not to take? Navigating the path to wellness

In the era of wellness, supplements have become increasingly popular. The market is flooded with a plethora of options, ranging from traditional vitamins to innovative products. In our quest for a healthier lifestyle, we can’t help but wonder; should we be taking dietary supplements, and if so, how do we navigate this complex landscape? This blog endeavors to empower readers to make educated choices regarding supplements.

First, the basics…what exactly is a dietary supplement, and what purpose do they serve?

A supplement is a product that is intended to provide additional nutrients, often in the form of vitamins and minerals, but supplements can also contain herbs or other botanicals, amino acids, enzymes and many other ingredients.
They are designed to either (i) fill nutritional gaps that may exist in our diets, (ii) aid in achieving specific health goals or addressing specific conditions, or (iii) provide additional support for overall well-being.

Pros and Cons of Taking Supplements:


Supplements can be your side kick for preventing deficiencies of the essential nutrients that  your body needs and cannot produce in sufficient quantities on its own (e.g., B vitamins, calcium, iron, vitamin D, vitamin E, omega 3). Think vitamin B12 deficiency which is often seen in individuals following a vegetarian or vegan diet. Or anemia, the sneaky culprit often fueled by low iron, affecting more than a quarter of Kenyan women. Or, omega 3, which, despite its stellar performance for heart health, brain function and keeping inflammation at bay, often doesn’t get the credit it deserves in our daily diets.

And then, there are the supplements for specific health missions! Think of probiotics that help prevent and treat UTI infections, or melatonin, a natural hormone to support your sleep-wake cycle, or berberine, a botanical that help to regulate blood sugar levels.

Other supplements promote overall wellbeing. Picture turmeric, the cool cat with its anti-inflammatory properties, or our super hero magnesium who is involved in multiple gigs in your body, and hence can improve muscle function, spark energy production, and even help to manage stress.


Despite their benefits, there are hurdles on the path. The lack of stringent regulations mean we can’t always be sure about their quality and purity – cue concerns about how well they actually work and if they’re safe. Then there’s the potential tag-along trouble, like side effects and clashes with other meds. Moreover, the PESA- aspect can be daunting, as balancing health and budget becomes a delicate task.

The Supplement Dilemma – To Take or Not to Take?

The decision to incorporate supplements into your routine requires a thoughtful analysis.

Start by giving your diet the spotlight, spot any nutritional gaps or imbalances. Then, consider your lifestyle—whether you’re a fitness fanatic, a mom-to-be, rocking the golden years, or adhering to a vegetarian or vegan diet. Having your health goals clearly defined also helps to select your best support.

Recognizing signs of nutrient deficiencies is crucial; symptoms may manifest as feeling tired, brittle nails, catching every bug in town, or cognitive issues. First ask yourself: can these deficiencies be addressed with a diet remix and loading up on whole foods?

If decoding the whole analysis thing feels like staring at a Rubik’s Cube, hey, you’re not alone! No stress, though. Healthcare professionals (e.g., certified Nutritionists) are there to guide you through the supplement jungle. They can use blood tests and nifty vitamin/mineral tracking tools available in health stores to pinpoint these deficiencies and help you clarify your health goals. Buddy up with them to scrutinize product labels for ingredients and dosages and let them guide you on which brands are reliable. Avoid the pitfalls of market hypes and ensure that you make informed decisions that are aligned with YOUR health goals.


While supplements are a hot topic, it’s crucial not to get swept up in the buzz. Grab the facts first. Make savvy choices that match with your health goals and are based on solid information. Remember, what works for others might not be suitable for you.

Dietary supplements are valuable as supplementary support but are not a magic bullet. They work best when complemented by a healthy lifestyle, including balanced eating and regular exercise.

By admin December 19, 2017

Stay healthy before during and After Pregnancy

Optimal nutrition before, during and after pregnancy is essential for not only the mother but her baby too.


  • Some nutrient deficiencies have been shown to contribute to congenital abnormalities and birth defects.
  • Also, gestational under nutrition contributes to increase offspring’s susceptibility to chronic conditions such as diabetes and hypertension among others in adulthood.
  • Proper nutrition makes conception easier and helps prevent possible miscarriages, promotes a healthy pregnancy and the birth of a healthy baby.
  • It can also help to lessen or avoid the common problems experienced during pregnancy.
  • The pre-conceptual plan should take at least 3 months it takes for the egg and sperm cells to fully mature.


How can you boost fertility and provide a good foundation for a healthy pregnancy?

  • Avoid/reduce foods, drinks or substances which reduce fertility i.e.
  • Smoking – Smoking is linked to infertility in women and contributes to reduced sperm count in men
  • Alcohol – Studies have shown that women who drink less are more likely to get pregnant. Research has shown that alcohol reduces sperm count and increases abnormal sperm cells in men. In addition, it decreases the absorption of important minerals such as zinc.
  • Xenoestrogens – These are environmental oestrogen from pesticides and plastics which can cause hormonal imbalance. Consuming organic produce helps to eliminate such compounds.
  • Caffeine – Drinking a lot of caffeine especially in form of coffee may reduce fertility.
  • Do a proper detox/cleansing e.g. a whole body detox
  • By removing toxins from the vital body organs such as the liver, kidneys, blood, gastro-intestinal tract and lungs among others you can improve hormonal balance (liver), improve circulation especially to the reproductive organs and enhance proper digestion and absorption of nutrients.
  • Consume a suitable diet which provides the full spectrum of nutrients.
  • This helps to avoid common deficiencies during pregnancy s
  • Nutrients such as iron, folate and other b vitamins, vitamin A, calcium and vitamin D, zinc, omega 3s and probiotics are very important.
  • Also, supplementing quality pre-natal multi-vitamin and mineral complex can provide these nutrients in proper proportions and formulations.


Proper nutrition may help to lessen or prevent common problems associated with pregnancy such as morning sickness, constipation, heart burn, weight problems, pre-eclampsia, pre-mature labor and infections.

These important nutrients include;

  • Folic acid – Prevents neural tube defects such as spina bifida
  • Iron- helps in hemoglobin formation which transports oxygen throughout the body. During pregnancy the amount of blood in the body increases steadily hence more iron is required.
  • Omega 3 fats – Provides DHA and EPA which are essential to build a healthy brain.
  • Calcium and vitamin D – For proper development of bones and teeth. Also, it prevents the loss of bone minerals in mothers.
  • Zinc – Required for proper growth and development and for immune boosting.

It’s important to note that all nutrients are required in proper proportions to support optimal health for both the mother and the developing fetus.

The important food choices to obtain these nutrients include:

  • Organic green leafy vegetables and fruits– They are high in fiber and contain important nutrients such as vitamin C, k, iron, magnesium, manganese, and fiber among others.
  • Cultured or fermented foods e.g. yogurt and Kefir. These provide fat soluble vitamins A, D, E and K. Also, they provide probiotics which improves digestion, improves immunity and reduces the growth of pathogenic bacteria among other functions.
  • Proper protein rich foods e.g. poultry, fish, eggs, lentils, tofu – Suitable protein sources for growth and development.
  • Seeds and nuts – Provides fibre, minerals and essential fatty acids essential for normal brain development.
  • Whole foods e. whole grains, oats – low glycemic load foods which ensure sustained energy release and helps to regulate blood sugar levels.


How can I ensure my body has all the nutrients I need when nursing?

  • Neuner’s nursing tea and stomach calm tea – Provides nutrients such as fenugreek and fennel which helps to increase breast milk production and reduce colic respectively.
  • Colic calm – A homeopathic remedy which helps to relieve colic in babies.
  • Prenatal omega mom – Provides essential nutrients for a healthy mother and baby.
  • Probiotics – Promotes a healthy intestinal lining thus helping to improve digestion, immunity and reduce the growth of pathogenic bacteria.
  • Omegas – For proper growth and development especially the development of the brain.
  • Seeds and nuts
  • Fenugreek seeds and powder, dill seeds – Helps to increase breast milk production
  • Fennel tea – Helps to relieve colic.
  • Green foods (organic) – Provides essential nutrients for proper growth and development.
  • Peas, beans, lentils, brown rice – nutritious whole foods.