Vitamin D is obtained through the diet, and depending on sun exposure is also produced and stored in the body. Dietary vitamin D is found in fortified food, such as milk and butter, fish and sun-dried shitake mushrooms.

Traditionally, the primary function of vitamin D3 has been to assist in the development, growth and mineralisation of a healthy skeleton through its role in calcium metabolism. Recent findings however have shown other benefits of vitamin D3, such as playing a vital role in maintaining the immune and nervous systems, a healthy cardiovascular system and cardiac muscle, healthy skin, kidney health and muscle strength. Vitamin D is also required for healthy cell differentiation, particularly in the prostate gland.

This relatively new herb to be added to my herbal dispensary is a fantastic adaptogenic herb. It can increase stamina and energy, improve memory, has an anti oxidant effect, alleviates anxiety and has even been shown to reduce high altitude sickness. What more could a naturopath want?!

 Rhodiola rosea (R.rosea) commonly referred to as the golden root and rose root belongs to the Crassulaceae plant family and the name rose root refers to the beautiful rose like perfume of the freshly cut root stock. 

The mode of action of R.rosea is believed to be via its ability to influence the level and activity of neurotransmitters such as serotonin, norepinephrine and dopamine in the brain stem, cerebral cortex and hypothalamus. 

A randomized, double-blind, placebo-controlled clinical study was performed on 161 cadets aged between 19–21 years, to measure the effect of a single dose of R.rosea extract on their capacity for mental work during times of stress and fatigue. The study showed a pronounced, statistically significant antifatigue effect after the single dose of standardized R.rosea. 

An overview of R.rosea found that it increases mental performance, physical working capacity and has a stimulating effect on humans within 30 minutes of administration. This effect continues for at least 4–6 hours.

Patients experiencing adrenal exhaustion, fatigue, and anxiety are guaranteed to find this gorgeous herb in their next delicious herbal mix!

Latest research reported in the Journal of the International Society of Sports Nutrition has found that sports drinks specially formulated to aid recovery, are not so special after all! 

The research involved 12 athletes who cycled for two hours at a comfortable work rate. They consumed an electrolyte sports drink immediately after one exercise session and a bowl of whole grain cereal with non-fat milk after the other. Muscle biopsies and blood tests after each session allowed researchers to compare the effects of the drink and cereal. The whole grain cereal was found to be as good as carbohydrate-based sports drinks in initiating muscle recovery after exercise.

So having a healthy, high fibre breakfast not only starts your morning on a sound nutritional note, it also helps repair and recuperate after a sensible exercise-driven start to you day. A sound breakfast as always wins the day!

A number of clinical trials have established a clear link between magnesium and the development of migraine. Magnesium is involved in the release of nitric acid, a chemical that dilates blood vessels, as well as a number of migraine related receptors and neurotransmitters. Studies show that up to 50% of migraine sufferers are deficient in magnesium during an acute attack and that the infusion with magnesium gives rapid relief.