Nutrition For Health, Holistic Nutritionist and Certified GAPS Practitioner

21/08/2026

Magnesium is a key nutrient for reproductive health in both the male and female but often gets overlooked in a preconception care plan.

Behind the scenes, magnesium is involved in over 300 biochemical reactions in the body—and when it comes to reproductive health, it plays a massive (and often silent) role for both women and men.

Here is what happens when magnesium levels run low:

🌸 For Females:

Hormonal Balance & Ovulation: Magnesium supports the body's production of progesterone and helps manage insulin sensitivity (a huge factor for conditions like PCOS).

Smooth Muscle Health: Low levels can lead to subtle vascular and muscular spasms in the fallopian tubes and uterus, affecting blood flow to the endometrial lining where implantation happens.

⚡ For Males:

S***m Motility: S***m need cellular energy (ATP) to swim effectively—and that energy production is directly magnesium-dependent.

DNA Integrity: Low levels are linked to lower s***m counts and increased cellular stress on s***m health.

For both men and women, magnesium acts as a buffer against chronic stress and inflammation. When stress depletes magnesium, cortisol rises, which can tell the brain to downregulate reproductive hormones.

Best food sources:

🎃 Pumpkin seeds

🥬 Dark leafy greens (cooked spinach is fantastic!)

🍫 High-percentage dark chocolate (70%+)

🥜 Almonds & legumes

Most people need to supplement with magnesium, especially for fertility as it can be hard to meet the daily requirement of 300mg daily relying on these food sources, especially as this major mineral is depleted in our soils.

Adding a daily supplement of Magnesium Glycinate can be a helpful support.

18/08/2026

Bloating is a very common problem that affects us all from time to time, however excess or chronic bloating is a sign that your digestive system is out of balance and could do with some attention. *BLOG UPDATED TO INCLUDE INFORMATION ON PERIMENOPAUSE BLOATING

Bloating occurs in your stomach and happens when your gastrointestinal tract is filled with excess gas. It is an uncomfortable feeling of tightness, pressure, or fullness. You may also experience a visibly swollen abdomen that looks bigger and can make your clothes feel tighter. This can make you feel very uncomfortable and not great at all. Bloating can often get worse as the day progresses. This used to be me after eating gluten about 12 years ago. I would look about 7 months pregnant by the end of the day. Bloating is more commonly a digestive issue, but it can also be connected to stress and hormone fluctuations.

Bloating - what are the main causes?

Bloating happens when the gastrointestinal tract fills with excess gas causing your stomach to feel full and tight which can be uncomfortable and painful.

Here are some of the main causes of bloating:

Bloating is a very common problem that affects us all from time to time, however excess or chronic bloating is a sign that your digestive system is out of balance and could do with some attention. Bloating occurs in your stomach and happens when your gastrointestinal tract is filled with excess gas....

14/08/2026

Endometrial receptivity, which is the uterine lining's ability to allow for embryo implantation, is a crucial factor in a successful pregnancy. Implantation failure is a common occurrence both in natural conception and in assisted reproduction and is a key factor in very early pregnancy loss.

Nutritional deficiencies can significantly affect this process, as many nutrients influence a healthy hormonal balance, thyroid function, uterine health, and overall cellular function.

Here are some of the key nutritional deficiencies that can affect endometrial receptivity:

VITAMIN D
A deficiency in vitamin D reduces endometrial receptivity and IVF success rates. It is important because it influences the expression of genes crucial for implantation. It also modulates immune responses vital for embryo implantation and pregnancy maintenance.

FOLATE
As folate is essential for DNA synthesis and repair, folate deficiency can impair the formation of the uterine lining, directly affecting implantation.

VITAMIN E
A deficiency in vitamin E may impair blood flow to the uterus, reducing endometrial receptivity.

VITAMIN B6 and B12
A deficiency in both vitamin B6 and B12 can affect methylation and lead to elevated homocysteine levels, which can impair blood flow to the uterus and reduce implantation success.

IRON
Iron deficiency can affect endometrial receptivity because of a lack of oxygen and blood flow to the uterus, potentially decreasing the chances of successful embryo implantation.

ZINC
The mineral zinc is crucial for overall reproductive health and can support endometrial function.

CALCIUM
Adequate calcium levels are important for successful embryo implantation because calcium deposits at the implantation site and influences endometrial receptivity.

OMEGA 3
Because of its anti-inflammatory properties, omega-3 essential fatty acids can help create an optimal uterine environment for embryo implantation and improve uterine blood flow. A deficiency can promote chronic inflammation, which impairs implantation.

A comprehensive and balanced nutritional approach is fundamental for supporting endometrial receptivity and improving the chances of successful embryo implantation.

For further information on endometrial receptivity and implantation failure check out my blog in the comments below.

12/08/2026

Are you aware of the most common nutritional deficiencies that can affect children?

Check out my article to understand the symptoms and how to combat these deficiencies. You might be surprised by the first one, I certainly was when I researched this.

Read more: https://www.nutritionforhealthnz.com/post/top-5-nutritional-deficiencies-in-children-in-new-zealand-and-globally-and-symptoms-to-look-for

Nutritional deficiencies in children are very common, as periods of rapid growth and development can leave them vulnerable to nutrient depletion. This is especially a concern for children who have a limited diet, have gut and digestive issues which limit absorption, are physically very active and ar...

07/08/2026

Did you know the hormone progesterone plays a crucial role in inducing immune tolerance during the implantation window, modulating the maternal - foetal immune response?

After ovulation has occurred, progesterone induces major cellular and immune changes within the endometrium that are essential for creating a receptive environment for the embryo, which will be important for maintaining early pregnancy.

Immune tolerance during implantation is a critical step of reproduction that plays a make-or-break role in whether the pregnancy will continue. Immune tolerance refers to the maternal immune system’s ability to accept and support a semi-allogeneic embryo (carrying both maternal and paternal antigens) during pregnancy, despite its natural inclination to reject any foreign tissues.

So if progesterone has the biggest influence on whether an embryo is accepted or rejected, maintaining progesterone levels is of the utmost importance, especially in women over the age of 35, where progesterone levels naturally decline.

For more information about Endometrial Receptivity and Implantation Failure, check out my blog post in the comments.

06/08/2026

🍲 5 Reasons You Should Drink Homemade Meat Stock regularly.

Homemade meat stock is not only for when you are sick or on a gut healing diet. This traditional superfood is packed with benefits you can enjoy every single day.

Here are five great reasons to make it a staple in your routine:

It is the glue that heals and seals the intestinal lining. This is why is it is the most important food for any gut healing diet and is the core food on the GAPS protocol. It is so nourishing for the gut and helps to improve digestion and reduce inflammation.

Joint & connective tissue support
Homemade stock is rich in collagen and gelatin. This provides the building blocks your body needs to maintain healthy joints, tendons, and ligaments, potentially easing everyday aches and improving mobility.

Healthy Skin, Hair, and Nails
The gelatin and essential amino acids (like proline and glycine) directly support your body's natural collagen production. Regular consumption can lead to stronger nails, shinier hair, and more hydrated, elastic skin, giving you a natural glow from the inside out.

Immune System Booster
Meat stock is loaded with essential minerals and amino acids that nourish the immune system. When you're constantly exposed to environmental stressors, a daily cup can provide a gentle, nourishing boost to help keep your body resilient.

Easy hydration & nutrient intake
It's a delicious way to stay hydrated! Unlike plain water, stock contains electrolytes (minerals like potassium, magnesium, and calcium) that aid in proper cellular function and hydration. In addition, swapping water or standard cooking liquid for homemade stock instantly elevates the nutrient profile of any dish such as rice, soups and sauces.

Don't know how to start making it? Comment 'STOCK' below, and I'll send you my favorite easy recipe.

31/07/2026

There is now a recognised connection between the gut microbiome, vaginal microbiome and endometrial health known as the gut-vaginal-endometrial axis. Recurrent pregnancy loss, implantation failure, and conditions such as endometriosis and PCOS are all linked to an imbalance in the endometrial microbiome.

A healthy endometrial microbiome is important for maintaining immune balance and endometrial lining integrity, which is critical for preparing the uterus for implantation. Recent research has found that a healthy endometrium is lactobacillus dominant, accounting for approximately 80-90% of the microbiome population. This lactobacillus dominance is associated with higher rates of implantation success and improved reproductive outcomes, including IVF.

Specifically, the dominance of the probiotic strain Lactobacillus crispatus strongly correlates with positive reproductive outcomes and higher pregnancy rates. Women with a live birth compared to those without had significantly higher Lactobacillus crispatus relative abundance.

The good news is that there are many female urogenital probiotics available these days that contain variations of the strain Lactobacillus crispatus (e.g. Activated Probiotics prenatal, Lifespace Women’s probiotic, Good Health Pro Flora Care). They mainly target the vaginal microbiome and are useful for the prevention and treatment of urinary tract infections, bacterial vaginosis and thrush. As there is a proven link between the health of the vaginal microbiome and the endometrium (as bacterial strains are thought to travel up the urogenital tract) supporting the vaginal microbiome with Lactobacillus crispatus as a probiotic supplement seems a beneficial thing to do in the preconception period.

For further information, check out my blog post on Endometrial Receptivity and Implantation Failure. The link is in the comments below.

28/07/2026

Beat the Bloat: Why Dandelion Leaf Tea is helpful for perimenopause bloating 🌼

One of the most common (and frustrating) symptoms during perimenopause is hormonal bloating and fluid retention, which is driven by fluctuating levels of estrogen and low levels of progesterone.

An imbalance of unopposed estrogen and low progesterone levels increases water bloating in the body. This is because progesterone works as a natural diuretic.

I have discovered through my own experimentation that drinking two cups a day of dandelion leaf tea (leaf not root) actually helps to reduce bloating caused by water retention.

Here is how it helps:

It is a natural diuretic - unlike some over-the-counter options, dandelion leaf is a "potassium-sparing" diuretic. It helps the body flush out excess salt and water weight without depleting your essential potassium levels.

It supports digestion- It stimulates bile production, which helps your body break down fats more efficiently and keeps things moving through the digestive tract.

It supports the liver - During perimenopause, our livers are working overtime to process shifting hormone levels. Dandelion leaf provides gentle support to the body's natural detoxification pathways.

Dandelion Leaf Tea can be found in Tea bag or loose herb form. We sell it at Gate Pa Health Shop if you are in Tauranga.

24/07/2026

Research in the last few years has discovered an important connection between the presence of thyroid antibodies and a less receptive endometrial lining, which may lead to implantation failure.

Normally antibodies form in the blood to protect the body from foreign invaders such as viruses and bacteria, however with thyroid autoimmunity, the immune system goes rogue and starts to attack the body’s own thyroid tissue mistaking it for a foreign invader.

There are two main types of antibodies: thyroid peroxidase antibodies (TPOAb) which are most commonly associated with the autoimmune condition Hashimoto’s Thyroiditis and thyroid stimulating hormone receptor antibodies (TRAb) which are characteristic of the autoimmune condition Grave’s disease.

The presence of thyroid antibodies in the blood, even with 'normal’ thyroid function can affect endometrial receptivity by disrupting immune homeostasis within the endometrial lining during the implantation window, which can affect implantation. Females with elevated thyroid antibodies tend to have dysfunctional T cells and more natural killer cells in the blood and uterus.

If any of these antibodies are detected (even if they are not particularly elevated), it means that there is some level of immune attack on the thyroid gland going on, which disrupts the body's normal immune balance. What many do not realise is an immune attack on the thyroid may still be going on even with normal thyroid hormone levels such as TSH and T4, which are the normal hormones tested by your GP. This means that if your GP only does the basic thyroid testing and doesn’t test thyroid antibodies, you will never know that this is going on.

Even low levels of thyroid antibodies can trigger immune dysregulation and if not addressed could develop into full blown thyroid disease down the track. Approximately 79.3% of Hashimoto’s thyroiditis patients display a normal thyroid at diagnosis and may retain normal thyroid function for many years.

So the point is your GP may not know that there is a huge connection between thyroid antibodies and unexplained infertility, so may not think to order these tests, just thyroid stimulating hormone (TSH) which is likely to be within the normal range. You may then wish to push for your GP to test for thyroid antibodies, or ask a practitioner like myself to order a full thyroid panel for you. It is definitely something that needs ruling out, even if you don’t feel like you have a thyroid problem.

20/07/2026

There are two busy minerals you need to make sure you are not deficient in, these are magnesium and zinc.

While many minerals are essential, these two act as the primary structural and functional "spark plugs" for the vast majority of your body's enzymatic reactions. Both magnesium and zinc are required as a co factor mineral for over 300 enzymatic functions in the body. So if you are deficient in either zinc or magnesium (or both!) that's a lot of metabolic functions that won't be working optimally.

Here are some of the most important functions that rely on magnesium and zinc

Magnesium
Magnesium is the most prolific cofactor because it is involved in over 300 to 600 enzymatic reactions. Its most critical role is its relationship with ATP (adenosine triphosphate), the body's energy currency. ATP must be bound to a magnesium ion to be biologically active. Without , your batteries simply don't work.

It stabilizes the structure of DNA and RNA and is required for their synthesis.

It has an important structural role, assisting in the active transport of calcium and potassium ions across cell membranes, which is vital for nerve impulses and muscle contractions.

Zinc
Zinc is a cofactor for more than 300 enzymes and is a structural component in thousands of "zinc finger" proteins.

For gene expression, zinc is extremely important. Zinc fingers allow proteins to bind to DNA, making zinc indispensable for reading your genetic code.

Zinc is one of the most important minerals for immune function. It is essential for the development and function of immune cells.

For protein synthesis, zinc is required for the enzymes that build proteins and collagen, meaning it is the backbone of wound healing and growth.

So if you are feeling sluggish and lacking energy, could it be that you need to optimise magnesium and zinc?