Did you know that an estimated 40–80% of adults are deficient in Vitamin D? It’s a staggering number — and one that has major implications for your health and wellbeing. In this post, we’ll explore why Vitamin D deficiency is so common, how to know if you might be low, and when and how to start supplementing to support your body through the darker months.

Why Vitamin D Deficiency Is So Widespread

Our bodies make most of our Vitamin D through sunlight exposure on our skin. But in the UK and other northern countries, sunshine isn’t exactly guaranteed — especially once autumn and winter arrive. Even in summer, a range of lifestyle factors can make it difficult to produce enough:

• Darker skin tones absorb sunlight less efficiently.

• Living in the Northern Hemisphere means shorter daylight hours and weaker sun.

• Spending most of your time indoors (including in care homes or offices).

• Wearing sunscreen constantly or covering up your skin.

During the sunnier months, getting outdoors with arms and legs exposed for around 10–15 minutes a few times a week (without sunscreen) is usually enough to keep Vitamin D levels topped up — and your body is smart enough not to make too much.

But with the UK’s unpredictable weather and shorter days ahead, it’s very likely that Vitamin D deficiency will creep in by late autumn unless you take steps to prevent it.

Why Vitamin D Matters for More Than Just Bones

Although we call it a vitamin, Vitamin D is actually a hormone, and almost every cell in your body has receptors for it. It’s involved in hundreds of essential functions, far beyond bone health, including:

• Helping your body absorb calcium for strong bones and teeth

• Supporting a healthy immune system and balanced inflammation

• Regulating blood pressure and cholesterol

• Balancing blood sugar and insulin

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

• Boosting mood and energy, and protecting against depression and anxiety

• Reducing inflammation and supporting skin health (including psoriasis and eczema)

• Supporting heart health and protecting against autoimmune conditions

If you’re dealing with any of these issues — or even just persistent fatigue, low mood, or frequent colds — it’s worth considering that Vitamin D deficiency could be part of the picture. A simple blood test can confirm your levels.

Choosing the Right Supplement

When shopping for a supplement, look for Vitamin D3 with added Vitamin K2. The K2 is a crucial co-factor that helps direct calcium into your bones rather than letting it accumulate in the arteries.

💡 The Takeaway:

If you recognise any of the deficiency signs above, don’t ignore them. Small, simple dietary changes can have a profound effect — not just on how you feel day to day, but on your long-term health.

If you’d like personalised support on optimising your diet, I offer a FREE 30-minute consultation where we can explore what’s going on for you and how to get your gut health back into balance. Use the link, below, to book.

Essential fats are just that — essential. They’re vital for every cell in your body, yet many of us simply aren’t getting enough. Historically, traditional diets across the Mediterranean and Asia were naturally rich in essential fats thanks to plentiful seafood and fresh produce. But today’s modern diet? Not so much.

These polyunsaturated fats — most famously the omega-3s — can’t be produced by the body, so we must get them from food. And if we don’t? The consequences can ripple through almost every system in our body, from our brain to our gut, skin, mood and even immunity.

So, how do you know if you’re running low? Here are the 9 most common signs of essential fat deficiency, plus practical steps to turn things around.

🩺 9 Signs You May Be Deficient in Essential Fats

• Low mood, depression or anxiety

• Dry, flaky skin or persistent skin issues

• Allergies and hay fever

• Digestive problems or IBS-type symptoms

• Attention and focus problems (in adults or children)

• ADHD symptoms in children

• Irritability and mood swings

• Dry eyes

• Brain fog or poor memory

If several of these sound familiar, it’s worth taking a closer look at your diet and your essential fat intake.

🥑 How to Rebuild Your Essential Fat Stores

1. Eat Oily Fish Several Times a Week

Aim for 2–4 portions weekly of oily fish like mackerel, salmon (wild if possible), sardines, fresh tuna or anchovies. These are the richest dietary sources of essential fats and deliver them in the form your body can use straight away.
💡 Tip: Try making a simple mackerel pâté — a delicious way to add more essential fats without much effort.

2. Add Plant-Based Essential Fat Sources

While plant sources don’t convert as efficiently, they still contribute to your overall levels and support your health. Include:

• Chia seeds

• Flaxseeds

• Walnuts

If you eat meat, choose grass-fed options, which are naturally higher in beneficial fats

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

3. Rebalance Omega-6 and Omega-3

Modern diets are flooded with omega-6, which competes with omega-3 for absorption. Too much omega-6 tips the balance towards inflammation, while essential fats like omega-3 are powerfully anti-inflammatory.

✅ Swap sunflower or vegetable oils for olive oil or coconut oil.
✅ Cut back on processed foods — a major source of omega-6.

🧠 Why Essential Fats Are So Vital

• Reduce inflammation throughout the body

• Support brain function and mental wellbeing

• Protect cardiovascular health

• Crucial for foetal development during pregnancy

• Support hormone production

• Balance mood and emotional health

💡 The Takeaway:

If you recognise any of the deficiency signs above, don’t ignore them. Small, simple dietary changes can have a profound effect — not just on how you feel day to day, but on your long-term health.

If you’d like personalised support on optimising your diet, I offer a FREE 30-minute consultation where we can explore what’s going on for you and how to get your gut health back into balance. Use the link, below, to book.

Did you know that up to 80% of people may have a mineral deficiency — particularly magnesium? This powerhouse nutrient is behind over 300 essential processes in the body, from muscle function to brain health, gut balance to energy production. In fact, it even regulates other key minerals like sodium, potassium, and calcium, while supporting glutathione — your body’s master antioxidant.

When magnesium levels are low, you feel it. Fatigue, restless nights, anxious thoughts, and gut discomfort can all be linked to this common mineral deficiency.

What happens when your body runs low?

Research shows that magnesium deficiency disrupts the microbiome — the community of bacteria in your gut. In studies on mice, those on low-magnesium diets not only had poor gut diversity but also displayed behaviours linked to depression in humans.

Low magnesium leads to:

• Reduced beneficial bacteria

• Increased inflammation

• Poor gut health and lower mood

And it doesn’t stop there. Signs of a mineral deficiency may include:

• Leg cramps and restless legs

• Insomnia and poor sleep

• Anxiety, irritability, restlessness

• Fatigue and low energy

Magnesium is also crucial for healthy levels of GABA, the calming neurotransmitter. Without enough, your nervous system stays on edge.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

What causes mineral deficiency?

Magnesium shortfalls are more common than you think. Here’s why:

• Soil depletion — modern farming strips minerals from our food supply

• Digestive issues — conditions like leaky gut, IBD, or SIBO reduce absorption

• Medication use — some drugs interfere with gut health and nutrient uptake

• Stress — high stress depletes magnesium rapidly

• Genetics — some people simply absorb it less efficiently

How to raise your magnesium levels naturally

The best sources of magnesium-rich foods include:

• Dark leafy greens

• Nuts and seeds

• Lentils and other legumes

• Whole grains

• Dark chocolate (75%+ cacao)

Ready to take action?

Don’t let a hidden mineral deficiency hold you back. If you’d like tailored advice and support, book a FREE 30-minute chat with me, link below — let’s explore what’s really going on in your body and how I can help you feel your best again.

What are collagen peptides?

Collagen peptides are a form of collagen that’s been broken down for easier absorption. Collagen itself is the most abundant protein in your body and a vital building block for muscles, skin, ligaments, and tendons. Without enough of it, your body struggles to stay strong, supple, and resilient.

There are 28 different types of collagen, but the most common are:

• Type I – the most abundant type, found in connective tissue throughout the body.

• Type II – supports skeletal joints and cushions the spine.

• Type III – found in skin and blood vessels.

• Type IV – helps protect organs, supports the kidneys, and plays a role in eye and ear health.

Because collagen production naturally declines with age, collagen peptides supplements have soared in popularity. Their hydrolysed form makes them much easier for your body to absorb and put to work.

Dietary sources of collagen

If you’d rather get collagen from food, options include:

• Bone broth (a rich, natural source of gelatin and collagen).

• Animal proteins like chicken, beef, pork, and fish.

• Egg whites.

Don’t forget vitamin C – it’s essential for collagen synthesis. Citrus fruits, kiwis, and broccoli are excellent choices, and supplementation can help your body produce and use collagen peptides more efficiently.

7 Benefits of Collagen Peptides

1. Gut Health – leaky gut support

Collagen peptides may help strengthen the gut lining, supporting your body in repairing and sealing intestinal cells. This can reduce the movement of toxins into your bloodstream and support a healthier digestive system.

2. Radiant, youthful skin

Collagen is a key component of skin elasticity, strength, and hydration. As natural levels decline, wrinkles and dryness become more visible. Research shows collagen peptides can improve skin elasticity and hydration, helping to slow visible ageing.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

3. Joint comfort and mobility

Collagen peptides help protect and repair cartilage, the flexible tissue that cushions joints. Supplementing may reduce stiffness and discomfort, especially in those with osteoarthritis or age-related joint changes.

4. Stronger bones

Declining collagen production also weakens bones, increasing the risk of fractures. Collagen peptides supplementation has been linked to improved bone density and resilience, helping you maintain strength as you age.

6. Overall recovery and resilience

Whether from exercise or day-to-day wear and tear, collagen peptides support tissue repair. This makes them popular with athletes and anyone wanting faster recovery.

The takeaway

Collagen peptides are a simple, effective way to support gut health, skin, joints, bones, and muscle. If you’d like tailored advice on how supplements and nutrition can support your digestive health, click the link, below.

What’s the problem with dairy? Some people thrive on it, others find it’s the root cause of bloating, skin flare-ups, or endless sniffles. If you’ve ever wondered whether dairy is secretly behind your symptoms, this is for you.

A dairy-free diet doesn’t always mean no dairy forever. For some, it’s about reducing it, swapping to fermented or raw dairy, or just testing how your body reacts. Let’s run through six key things you need to know about dairy and why it might (or might not) be a problem for you.

1. Dairy and bloating – a common link
If you’re constantly bloated after your latte or cheese board, dairy could be to blame. Often, it’s down to your gut bacteria being out of balance, or your body struggling to digest the proteins and sugars in milk.

2. Digestion often improves without dairy
Cramps, nausea, diarrhoea, stomach pain… if any of that rings a bell, dairy might be playing tricks on your digestion. Lactose intolerance is way more common than most people realise, and for many, ditching dairy calms IBS and other digestive issues.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

3. Dairy and your skin
Acne, eczema, or breakouts that just won’t shift? There’s solid research linking dairy to skin flare-ups. The good news: people often see big improvements by cutting back on dairy and adding in probiotics to support gut-skin health.

5. Easier-to-digest dairy options

If you don’t want to ditch dairy completely, raw and fermented dairy are often much gentler on the gut. Think kefir, natural yogurt, or raw milk (if you can source it direct from farmers). Fermentation basically does the hard digestive work for you!

Bottom line: Dairy isn’t automatically “bad” — it depends on you. If you’ve got symptoms you can’t explain, a short trial without dairy can be really eye-opening. But if you notice no difference, something else may be going on — that’s where proper gut testing can really help.

Keeping your levels of healthy gut bacteria in check is one of the best investments you can make in your long-term health. Not only do they play a vital role in keeping digestion on track, but they also have a say in your mood, immunity, skin, and even how you recover from illness.

But before you rush out to grab a supplement, here’s the golden rule: if you have ongoing digestive symptoms – such as bloating, diarrhoea, constipation, or abdominal discomfort – get tested first. Certain conditions, like SIBO (Small Intestinal Bacterial Overgrowth), can actually get worse if you introduce probiotics without knowing what’s really going on in your gut.

Let’s look at six key times when you might consider topping up your healthy gut bacteria.

1. Digestive health

Your gut microbiome is a busy, complex ecosystem, and a balanced one is crucial for smooth digestion. If you’re struggling with symptoms like bloating, irregularity, or discomfort, healthy gut bacteria may be part of the solution – though rarely the only one. Just remember: testing first can save you from making things worse if the balance is already tipped in the wrong direction.

2. Emotional wellbeing

Ever had “butterflies” before a big event? That’s your gut and brain chatting. Scientists call it the gut-brain axis, and research now shows that what happens in your digestive system can directly influence your mood. Strains from the bifidobacterium family, for example, have been linked to better emotional balance. So if you’re feeling anxious, low, or a bit “off”, your healthy gut bacteria might deserve some attention.

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

3. Immune support

Around 70–80% of your immune system lives in your gut. An unhealthy microbiome can leave you more vulnerable to infections and inflammation. Certain strains – such as Lactobacillus paracasei – have been shown to give immune defences a boost. Supporting healthy gut bacteria can also help calm inflammatory conditions.

4. Skin health

Your gut doesn’t just influence how you feel on the inside – it can show up on your skin too. Research has found that healthy gut bacteria can support conditions like eczema, acne, and dermatitis. Lactobacillus rhamnosus, for example, has been linked to improvements in skin clarity and resilience.

6. When travelling

If you’re heading somewhere where “traveller’s tummy” is common, it’s worth starting a probiotic routine a couple of weeks before your trip and continuing after you return. Saccharomyces boulardii, a beneficial yeast, is particularly good for warding off travel-related digestive upsets.

💡 Bottom line: Your healthy gut bacteria influence far more than just your digestion. Look after them, and they’ll look after you – whether you’re at home, under the weather, or halfway across the world.