As we get older, we become more attuned to our bodies. We notice the small aches, the dips in energy, and the occasional night-time leg cramp that seems to come from nowhere. Many of us diligently follow the advice to drink plenty of water, yet these nagging issues persist.

If this sounds familiar, the answer may lie beyond the water glass. True hydration is a complex process, especially as we age. It's not just about fluid intake; it's about providing your body with the essential nutrients it needs to manage that fluid and generate energy at a cellular level.

Let's explore why we need more than just water and uncover some key nutrients that can help you reclaim your comfort and vitality.

Mistake #1: Believing Water Alone is the Answer

Our sense of thirst can diminish as we age, meaning we might not feel thirsty until we are already mildly dehydrated. Furthermore, age-related changes in kidney function can affect how our bodies conserve water and handle essential minerals called electrolytes (Kenney & Chiu, 2001).

When we drink water that is heavily filtered, it may filter out some of these minerals. So, while you may be successfully replenishing fluids, you could be failing to replenish all of the electrolytes your body loses every day. This leads us to the second, and perhaps most critical, mistake.

Mistake #2: Overlooking a "Master Mineral" for Muscle Comfort

If you experience regular muscle cramps, muscle twitches, or a feeling of persistent fatigue, you may be overlooking one of the most important minerals for muscle and nerve function: Magnesium.

Magnesium is involved in over 300 essential processes, from energy production to regulating blood pressure. Unfortunately, studies show that magnesium intake often decreases in older adults due to changes in diet and a reduced ability to absorb it from food (Veronese et al., 2014).

This is where magnesium becomes critical for comfort and in aiding hydration levels in the cells:

• It Relaxes Muscles: Magnesium is one of the essential minerals for helping muscles to relax. When levels are very low, muscles may contract involuntarily, leading to painful cramps and spasms.
• It Supports Energy: The body needs magnesium to create its main form of energy, adenosine triphosphate (ATP). A lack of magnesium can directly contribute to fatigue and weakness.

For many, supplementation is an effective way to ensure adequate levels.

• Woods Health Magnesium (made with magnesium citrate) is an excellent, well-absorbed form.

Mistake #3: Neglecting Your Cellular Energy Production

Dehydration is physically stressful and can leave you feeling completely drained. This deep-seated fatigue may be a sign that your cells are struggling to produce the energy they need.

Think of your body as a complex factory. It needs not only raw materials but also a skilled workforce and a powerful generator to function. There are other minerals and vitamins that aid your body in this process, but here are some important ones:

• The Workforce - B Vitamins: Most of the B-Vitamin family are essential for converting the food you eat into usable energy. As we age, our ability to absorb certain vitamins, particularly B12, can decrease significantly. Vitamin B12 is especially vital for maintaining energy levels and supporting nerve health. Supplementing with a comprehensive Woods Health Vitamin B Complex provides broad support, while adding a specific Woods Health Vitamin B12 can address the higher needs for this crucial nutrient.
• One of the Power Generators - Coenzyme Q10: Deep inside our cells are tiny power generators called mitochondria. Their job is to create ATP, the body's energy currency. Coenzyme Q10 (CoQ10) is a vitamin-like compound that is absolutely essential for this process. It helps the mitochondria work more efficiently to produce the energy your muscles and organs need. Our natural production of CoQ10 declines with age, which may contribute to a drop in overall vitality. Supplementing with Woods Health Co-Q10 can aid your cellular generators, helping to fight fatigue at its source.

A Simple Plan for Smarter Hydration and Vitality

Taking control of your hydration and energy doesn't require a complex overhaul. It's about making small adjustments:

1. Sip Fluids throughout the day: Don't wait until you feel thirsty. Keep a glass of water by your side during the day.
2. Focus on Mineral-Rich Foods: Incorporate foods like leafy greens, nuts, seeds, and bananas into your diet.
3. Consider a Targeted Support System: Address the root causes of fatigue and cramps by nourishing your body with some of the important minerals and vitamins that it needs to function better:
   • Magnesium for increased muscle comfort.
   • Vitamin B12 and B-Complex for your body’s energy conversion processes.
   • CoQ10 to help fuel your cellular power generators.

By shifting your focus from simply drinking water to properly nourishing your body, you can take a proactive step towards fewer cramps, more energy, and a greater sense of well-being.

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It is advisable to consult your GP before adding new supplements to your daily/weekly intake, especially if you have a new or existing medical condition or are taking medication.

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References:

Kenney, W. L., & Chiu, P. (2001). Influence of age on thirst and fluid intake. Medicine and Science in Sports and Exercise, 33(9), 1524-1532.

Veronese, N., et al. (2014). Effect of magnesium supplementation on physical performance in older adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 100(3), 974-981.

Jahnen-Dechent, W. and Ketteler, M. (2012) Magnesium basics. The Clinical Kidney Journal, 5(1), i3-i14. Link: https://academic.oup.com/ckj/article/5/Suppl_1/i3/447534

Patel, V. et al. (2024) Neuroprotective effects of magnesium: implications for neuroinflammation and cognitive decline. Frontiers in Endocrinology, Vol. 15. Link: https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1406455/full

Kharait, S. (2022) A Magnesium-Rich Electrolyte Hydration Mix Reduces Exercise Associated Muscle Cramps in Half-Marathon Runners. Journal of Exercise and Nutrition. 5(3). Link: https://www.journalofexerciseandnutrition.com/index.php/JEN/article/view/126

Ko, Y.H. et al. (1999) Chemical mechanism of ATP synthase. Magnesium plays a pivotal role in the formation of the transition state where ATP is synthesized from ADP and inorganic phosphate. Journal of Biological Chemistry, 274 (41), 28853-6. Link: https://pubmed.ncbi.nlm.nih.gov/10506126/#:~:text=Chemical%20mechanism%20of%20ATP%20synthase.%20Magnesium%20plays,is%20synthesized%20from%20ADP%20and%20inorganic%20phosphate.

Navigating the world of health supplements can feel like a full-time job. And when it comes to collagen, the hype is everywhere. It's promoted by celebrities, featured in glossy magazines, and promises everything from youthful skin to pain-free joints.

But for the savvy consumer, especially those of us over 45 who are looking for real results, this hype naturally leads to some very sensible questions. Does it really work, or is it just clever marketing? Is there a difference between the various types? And what should you actually be looking for on the label?

As a nutritional expert, my job is to cut through the noise and give you clear, science-backed answers. So, let's put the marketing claims aside and have an honest conversation about collagen. This is your expert guide to making an informed choice.

The Big Question: Do Collagen Supplements Really Work?

Let's tackle the most important question head-on. The short answer is: Yes, high-quality collagen supplements absolutely can work to help delay the ageing process and support joint health, but only if they are the right kind.

The biggest piece of scepticism, and it's a very logical one, is the "digestion question." Many people ask, "Won't my stomach just break down the collagen like any other protein, such as a piece of chicken?"

It's a brilliant question, and the answer is what makes modern collagen supplements so effective. While your stomach does break down proteins, it doesn't obliterate them into nothing. It breaks them down into smaller chains of amino acids called peptides.

Scientific research has shown that specific collagen peptides are unique. They are able to survive the digestive process, get absorbed into the bloodstream intact, and travel throughout the body. Once they reach their target—be it the skin or the cartilage in your joints—they perform a dual role:

1. They provide the building blocks: They deliver the exact amino acids your body needs to build its own new collagen.
2. They act as signal messengers: This is the truly clever part. These peptides signal to your own cells (called fibroblasts in the skin and chondrocytes in cartilage) to start producing more collagen, elastin, and hyaluronic acid.

So, you're not just "topping up" your collagen levels. You are actively stimulating your body's own natural production engine.

The Critical Factor: What Does "Hydrolysed Peptides" Actually Mean?

You will see the term "hydrolysed" or "peptides" on any reputable collagen product. This isn't marketing jargon; it is the single most important factor for effectiveness.

A natural collagen molecule is enormous—a triple-helix structure that is far too large for your body to absorb. "Hydrolysing" is a natural enzyme process that acts like a pair of molecular scissors. It carefully snips these massive molecules down into the small, light, and easily absorbable peptides we just discussed.

Think of it this way: A whole collagen molecule is like a long, tangled rope. Hydrolysing it is like cutting that rope into perfectly sized, usable pieces of string that your body can easily work with.

The bottom line: If a collagen supplement is not hydrolysed into peptides, its ability to be absorbed and used by your body is extremely limited.

The Great Debate: Marine vs. Bovine Collagen – Which is Better?

This is the second most common question. Both marine (from fish) and bovine (from cows) collagen can be effective, but they have key differences that make one more suitable for certain goals.

• Bovine Collagen: Sourced from cows, this type is rich in both Type 1 and Type 3 collagen. Type 3 is important for gut health and organs, making bovine a good choice for general, all-round wellness.
• Marine Collagen: Sourced from fish skin and scales, this type mainly contains Type 1 collagen. This is significant because Type 1 is, by far, the most abundant type of collagen in our own skin, bones, and connective tissues. Furthermore, marine collagen peptides are known to have a smaller particle size, which many studies suggest leads to superior bioavailability and absorption—up to 1.5 times more efficient, according to some research.

The Verdict: While both are good, if your primary goals are related to improving skin elasticity, hydration, and firmness, or supporting your joints and bones—the key concerns of ageing—then Marine Collagen is generally considered the superior choice due to its targeted Type 1 profile and as the research suggests, enhanced bioavailability.

Your Expert Checklist for Choosing a Collagen Supplement

To cut through the confusion, here is a simple checklist. A truly "Gold Standard" collagen supplement, such as Woods Health Marine Collagen Gold Standard, should tick every one of these boxes:

• [✓] It must be Hydrolysed into Peptides: This is non-negotiable for absorption.
• [✓] Choose Marine Collagen for Skin & Joints: For targeted anti-ageing benefits, this is the superior source.
• [✓] Check the Dose: Look for one that provides at least 5,000mg (5g) per day.
• [✓] It Must Contain Vitamin C: Your body cannot produce collagen without it. If it's not in the formula, you're not getting the full benefit.
• [✓] Look for a Complete Complex: The best formulas, like the Gold Standard, will also include synergistic nutrients like Hyaluronic Acid (for hydration) and Zinc to support the entire rebuilding process.

By arming yourself with this knowledge, you can move past the marketing hype and make a confident, informed decision. Investing in a high-quality, scientifically formulated collagen complex is one of the most effective ways to nourish your body from the inside out, supporting not just your skin health, but more importantly, how you feel and move.

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It is advisable to consult your GP before taking these supplements, especially if you have an allergy to seafood, a new or existing medical condition, or are taking medication.

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References

1. León-López, A., et al. (2019). Hydrolyzed Collagen—Sources and Applications. Molecules, 24(22), 4031. (This review provides an excellent scientific overview of the hydrolysis process and sources). Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891674/
2. Bolke, L., et al. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
3. Al-Atif, H. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm of Dermal Revitalization. Dermatology Practical & Conceptual, 12(1), e2022018. (This paper discusses the mechanism of how peptides stimulate fibroblasts). Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8824545/
4. DePhillipo, N. N., et al. (2018). Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthopaedic Journal of Sports Medicine, 6(10). Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/

Let’s be honest – talking about our toilet habits isn’t usually dinner-party conversation. But if you’ve ever found yourself staring longingly at the loo, waiting for something (anything!) to happen, you’ll know how important “regularity” is to our daily comfort. That’s where Bowel Care Plus from Woods Health comes in – a supplement designed to help keep things moving along nicely, so you can spend less time in the bathroom and more time enjoying life.

So, what’s actually inside these handy little tablets, and how can they help you produce the perfect poo? Let’s have a look.

Psyllium Husk – Nature’s Little Broom

Think of psyllium husk as your digestive system’s tidy-up crew. It’s a soluble fibre that absorbs water like a sponge, bulking up and softening your stool. That makes trips to the loo less of a struggle and far more, well… civilised. On top of that, psyllium acts as a prebiotic, feeding the friendly bacteria in your gut. A happy gut flora means smoother digestion and fewer grumbles.

 Bifidus Culture – Your Gut’s Best Mate

Inside each of us lives a bustling community of bacteria – and before you wrinkle your nose, these microbes are actually your allies. The Bifidus Digestivum culture in Bowel Care Plus helps keep that community in balance. More “good” bacteria equals better digestion, improved absorption of nutrients, and a happier tummy overall.

Aloe Vera – The Gentle Soother

You might know aloe vera as the green goo that saves you after a day in the British sun, but it’s not just for sunburn. Inside your gut, aloe vera helps soothe and calm irritation, supporting a comfortable, more regular digestive rhythm. Think of it as a cooling cucumber sandwich for your insides.

 A Boost from Vitamins & Minerals

To round things out, Bowel Care Plus includes:

• Vitamin E – an antioxidant that helps protect your cells.

• Vitamin C – supports your immune system and collagen production.

• Vitamin B6 – contributes to energy release and reduces tiredness.

• Pantothenic Acid (B5) – plays a role in energy metabolism.

• Magnesium & Potassium – key electrolytes that help keep muscles (including those in your digestive tract) working smoothly.

Together, they provide a little extra pep to keep your system in good nick.

How to Take It

Pop 1 tablet, 1–3 times a day with food, and don’t forget to keep hydrated – fibre needs water to work its magic.

The Bottom Line

Everyone deserves a regular, stress-free trip to the loo. With its blend of fibre, probiotics, soothing aloe vera, and helpful vitamins, Bowel Care Plus gives your digestive system a gentle nudge in the right direction.

So if you’ve been feeling a little “backed up” lately, perhaps it’s time to let Bowel Care Plus help you wave goodbye to sluggish bowels and say hello to smooth sailing.

As we navigate our 40s, 50s, and beyond, our health priorities naturally shift. We're no longer just looking for a quick fix; we're focused on building a resilient foundation for the years to come. We want to maintain our energy, keep our minds sharp, support our immune systems, and gracefully manage the body's natural ageing process.In the world of natural supplements, functional mushrooms have rightly taken centre stage. You've likely heard the buzz around them. But this raises a crucial question: with so many incredible mushrooms to choose from, which one is right for you?As a nutritional expert, I often tell my clients to reframe that question. Instead of asking, "Which one should I take?" a better question is, "How can I get the broadest spectrum of benefits in the most effective way?"The answer lies in a well-formulated mushroom complex. Think of it not as a solo performance, but as a symphony orchestra. A single violin is beautiful, but the rich, layered, and powerful experience of a full orchestra is unparalleled. The same is true for mushrooms. When combined, their individual strengths are not just added together— some of them are multiplied.

The "Ensemble Effect": Why More is More with Mushrooms

The scientific principle behind a mushroom complex is synergy. This means that the combined effect of the ingredients is greater than the sum of their individual parts. Different mushrooms contain unique bioactive compounds—like beta-glucans, triterpenes, and antioxidants—that work on different systems within the body.When you take a complex, you are providing your body with a diverse toolkit to address its needs from multiple angles:

• Broad-Spectrum Immune Support: Some mushrooms are beneficial in supporting the immune system, while others may provide powerful antioxidant and antiviral properties. A complex offers a multi-layered defence system.
• Robust Adaptogenic Response: Many of these fungi are adaptogens, meaning they may help your body adapt to and become more resilient to physical, chemical, and biological stress. A blend of adaptogens provides a more comprehensive and balanced stress-management system.
• Full-Body Wellness: While one mushroom might target the brain function and another your energy levels, a complex works to support your cognitive health, immune function, cardiovascular system, and cellular integrity all at once.

This synergistic approach is not about targeting a single issue; it's about elevating the baseline of your entire well-being, day after day.

Meet the Players: A Breakdown of the Super Mushroom Complex

Let's take a closer look at the all-star cast in a comprehensive formula like the Woods Health Super Mushroom Complex. Each of these seven mushrooms is a powerhouse in its own right, but together, they create a truly remarkable ensemble.

1. Reishi ("The Mushroom of Longevity"): The Calming Foundation. For anyone feeling the pressures of modern life, Reishi may be beneficial to you. It is perhaps the most famous adaptogen, revered for its ability to calm the nervous system and combat stress. It doesn't make you drowsy; it helps your body manage cortisol levels, promoting a sense of balance and calm. This makes it foundational for better sleep quality and a more resilient response to daily stressors.

• In the complex, Reishi acts as the grounding force, supporting the entire system by reducing the negative impact of stress.

2. Chaga ("The King of Medicinal Mushrooms"): The Antioxidant Defender. Chaga is an antioxidant powerhouse, boasting one of the highest ORAC (Oxygen Radical Absorbance Capacity) scores of any food. It mainly grows on birch trees in cold climates and is packed with compounds that help protect your cells from damage caused by free radicals—a key driver of the ageing process. It is also a potent immune modulator.

• In the complex, Chaga is your daily cellular protector, working to defend your body against oxidative stress and support a robust immune system.

3. Shiitake ("The Fragrant Mushroom"): The Heart and Immune Champion. More than just a culinary delight, Shiitake is rich in polysaccharides like lentinan and other beta-glucans that have been extensively studied for their ability to support a healthy immune response. Furthermore, certain compounds in Shiitake have been shown to support cardiovascular health by helping to maintain healthy cholesterol levels and circulation.

• In the complex, Shiitake provides targeted support for two of the most critical systems for long-term health: your immune system and your heart.

4. Maitake ("The Dancing Mushroom"): The Metabolic Balancer. Maitake is best known for its role in supporting metabolic health. It contains a unique beta-glucan compound called Maitake D-Fraction, which has been shown to enhance the immune system. It also plays a role in helping the body maintain healthy blood sugar levels that are already within the normal range, making it a valuable ally for metabolic balance.

• In the complex, Maitake adds a crucial layer of support for your body's metabolic processes and works in concert with the other mushrooms to fortify immune function.

5. Lion's Mane ("The Smart Mushroom"): The Brain Booster. For anyone looking to maintain cognitive sharpness, Lion's Mane is important. This unique-looking fungus is one of the only natural sources of compounds (hericenones and erinacines) that are known to stimulate the production of Nerve Growth Factor (NGF). NGF is a protein that is vital for the growth, maintenance, and survival of brain cells (neurons).

• In the complex, Lion's Mane is the dedicated brain health specialist, working to support memory, focus, and overall cognitive function.

6. Cordyceps ("The Energy Mushroom"): The Vitality Igniter. If you've noticed your energy levels aren't what they used to be, Cordyceps may help. This incredible fungus is famous for its ability to support energy, stamina, and athletic performance. It works by improving the body's production of ATP (adenosine triphosphate), the primary molecule for storing and transferring energy in cells. It also enhances oxygen utilisation, which benefits everything from your daily walk to your lung health.

• In the complex, Cordyceps is the energiser, helping to fuel your body at a cellular level for sustained vitality and endurance.

The Long Game: Why Consistency is Your Superpower

As a nutritional expert, I must stress that functional mushrooms are not like a painkiller or a cup of coffee. Their benefits are not immediate and dramatic; they are deep, foundational, and cumulative.

Think of it like this: you don't go to the gym once and expect to be fit for life. You don't eat one healthy meal and consider your nutritional needs met. True health is built through small, consistent actions, day after day.

Making a mushroom complex part of your daily routine allows these intelligent compounds to work with your body over time.

• Weeks 1-4: You might start to notice subtle shifts. Perhaps you feel a bit more mentally clear, or you're sleeping more soundly.
• Months 1-3: The benefits may become more pronounced. Your baseline energy levels may feel more stable. You might notice you're not getting as flustered by stressful situations. You may navigate cold and flu season with more resilience.
• Months 3+ and Beyond: This is where you may really notice a difference. The long-term cellular protection, cognitive support, and adaptogenic resilience that these mushrooms are supporting may become integrated into your system. You may be actively building a healthier, more robust version of yourself.

Real-World Scenarios: The Complex in Action

To make this tangible, let's look at how a complex could benefit different people.

Case Study 1 : Susan, 52, a busy manager and caregiver.

Susan's main challenges are managing stress from her demanding job, fighting off brain fog, and avoiding the office colds that always seem to be going around.

• How the complex helps: The Reishi helps her manage cortisol and may help her to feel less overwhelmed. The Lion's Mane supports her mental clarity and may help her focus better during long meetings. The Chaga and Shiitake provide a powerful shield for her immune system, making her more resilient. The Cordyceps gives her the sustained energy she needs to get through her long days and she may even avoid the ‘afternoon fatigue’.

Case Study 2: David, 65, recently retired and wants to stay active.

David's goals are to have the energy for his hobbies like hiking and gardening, keep his mind sharp for learning new skills, and support his joint health.

• How the complex helps: The Cordyceps may be game-changer for his physical stamina and oxygen uptake on hikes. The Lion's Mane supports his cognitive function as he learns a new language. While the Maitake supports his overall metabolic health.

In both cases, a single mushroom would only address one piece of the puzzle. The complex addresses their multifaceted lives and goals holistically.

Your Daily Ritual for Lasting Vitality

Incorporating a mushroom complex into your life is simple. Find a moment that works for you—with your breakfast, or your lunch—and remember that it can take a few days to start to feel the difference. Make it as routine as brushing your teeth.

This simple daily act is a profound investment in your future self. You are providing your body with a diverse array of nature's most intelligent compounds, working synergistically to support your brain, your immune system, your energy levels, and your ability to handle stress.

For those of us in our 40s and beyond, this isn't about chasing fads. It's about making smart, sustainable choices that will allow us to live with vitality, clarity, and resilience for all the years to come.

It is advisable to consult your GP before taking this on a regular basis if you have any new or pre-existing health conditions.

References

1. Reishi: Wachtel-Galor, S., Yuen, J., Buswell, J. A., & Benzie, I. F. F. (2011). Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. CRC Press/Taylor & Francis. Link:https://www.ncbi.nlm.nih.gov/books/NBK92757/
2. Lion's Mane: Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367–372. Link:https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2634
3. Cordyceps: Hirsch, K. R., Smith-Ryan, A. E., Roelofs, E. J., Trexler, E. T., & Mock, M. G. (2017). Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. Journal of Dietary Supplements, 14(1), 42–53. Link:https://www.tandfonline.com/doi/full/10.1080/19390211.2016.1203386
4. Chaga: Szychowski, K. A., Skóra, B., Pomianek, T., & Gmiński, J. (2021). Inonotus obliquus - from folk medicine to clinical use. Journal of Traditional and Complementary Medicine, 11(4), 293–302. Link:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122989/
5. Shiitake/Maitake (Beta-Glucans): Vetvicka, V., & Vetvickova, J. (2014). Immune-enhancing effects of Maitake (Grifola frondosa) and Shiitake (Lentinula edodes) extracts. Annals of Translational Medicine, 2(2), 14. Link:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202470/
6. Synergistic Mushrooms: Mallard, B, et. al. (2019). Synergistic immune-modulatory activity in human macrophages of a medicinal mushroom foundation formulation consisting of Reishi, Shiitake and Maitake. PLOS One. Nov 7; 14(11): e0224740. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6837746/

In the ever-expanding world of wellness, functional mushrooms have emerged from ancient apothecaries into the modern mainstream, and for good reason. From the immune-boosting power of Reishi to the cognitive-enhancing properties of Lion's Mane, these fungi are packed with compounds that can significantly support our health. As their popularity has soared, so have the ways we can consume them.

Walk down any health food aisle, and you'll see them in capsules, tinctures, coffee blends, and versatile powders. But the most eye-catching, and arguably most popular, new kid on the block is the mushroom gummy.

They're colourful, convenient, and taste like a sweet treat. The appeal is undeniable. But as a nutritional expert, I urge my clients to look beyond the clever marketing and ask a crucial question: Are you sacrificing potency for palatability?

This article will take a balanced look at the mushroom supplement landscape. We'll celebrate why gummies have captured our attention but also uncover their hidden drawbacks. Ultimately, we'll explore why for those serious about harnessing the true power of these incredible fungi, tablets and powders remain the superior choice.

The Allure of the Gummy: Why We Love Them

It would be unfair to dismiss gummies entirely. Their popularity isn't just a fluke; it’s rooted in solving some very real barriers that people face when starting a supplement routine.

1. The Palatability Factor:

Let's be honest, many medicinal mushroom extracts have a distinct, earthy, and sometimes bitter taste. For a newcomer, this can be off-putting. Gummies masterfully mask this flavour with sugars, natural or artificial flavourings, and fruit concentrates. They transform a health task into a pleasant daily treat, which can be a powerful motivator.

2. The Convenience and "Pill Fatigue":

We live in a fast-paced world. The idea of scooping powder, mixing it into a drink, and washing a shaker bottle can feel like one task too many on a busy morning. Likewise, many people suffer from "pill fatigue"—the mental exhaustion of swallowing multiple capsules or tablets every day. A gummy feels different. It’s a simple, chewable, grab-and-go option that requires no water and feels less clinical.

3. Accessibility for All:

For a significant portion of the population, including children, the elderly, and those with medical conditions like dysphagia (difficulty swallowing), taking pills is not just inconvenient—it's impossible. In these specific cases, a well-formulated gummy can be a gateway to accessing nutrients they would otherwise miss.

The verdict here is that gummies have successfully made mushroom supplements more approachable for the masses. They are a fantastic entry point for the curious and a viable option for those with specific physical limitations. But for the majority of adults seeking the best optimal product to support their health, the search does not end here.

The Hidden Downsides: What You're Sacrificing with Gummies

This is where we need to put on our consumer-savvy hats and examine the nutrition label closely. The very things that make gummies appealing are also their greatest weaknesses.

1. The Sugar and Additive Overload:

Sugar is usually one of the main ingredients in these gummies.  This could be cane sugar, glucose syrup, tapioca syrup, or fruit juice concentrate. While they may sound "natural," they are still sugars that contribute to your daily intake, can impact blood sugar levels, and add empty calories. Many gummies contain 2-8 grams of sugar per serving. If you're taking two or three different types of supplement gummies a day, you could be consuming an extra 15 grams of sugar—almost the equivalent of four sugar cubes.

Recent research from leading medical journals continues to highlight the risks associated with high intake of added sugars and ultra-processed foods, a category that includes most gummies. Studies published in The BMJ (formerly the British Medical Journal) have linked high consumption of these foods to a greater risk of adverse health outcomes.

Furthermore, to create that signature chewy texture, gummies require gelling agents (like pectin or gelatin), acids (citric acid, malic acid), waxes for coating, and artificial or natural colours and flavours. While generally considered safe, these are non-active, filler ingredients. You are paying for a confectionary product that happens to contain a small number of active ingredients.

2. The Potency and Dosage Problem:

This is arguably the most critical point for anyone seeking therapeutic benefits. It is incredibly difficult to pack a high dose of mushroom extract into a small, palatable gummy. The mushroom extract itself is a dry, dense powder. To make it into a gummy, it must be suspended in a large volume of sugars, water, and gelling agents.

• Compare the Dosages: A typical mushroom gummy serving might offer 250mg to 500mg of mushroom extract. In contrast, a standard serving of a mushroom powder or a single capsule can easily provide 900mg to 5,000mg. Many clinical studies that show significant benefits for immunity or cognitive function, such as recent 2023 trials on Lion's Mane, use daily doses in the range of 1 to 3 grams (\(1,000 - 3,000\text{mg}\)). To reach this therapeutic dose with gummies, you would need to consume 4 to 12 gummies per day, along with a large amount of sugar.
• Heat Degradation: The manufacturing process for gummies often involves heat to dissolve the sugars and activate the gelling agents. Some of the delicate compounds in mushrooms, including certain enzymes and heat-sensitive polysaccharides like beta-glucans could be damaged after going through this second heating process.

The Powerhouse Duo: The Unmatched Case for Powders and Tablets

If gummies are the fun, entry-level option, think of powders and tablets as the professional-grade tools for your health. Here’s why they consistently come out on top.

1. Purity and Potency:

With a high-quality powder or tablet, you are getting exactly what you pay for: concentrated mushroom extract. There are minimal, if any, fillers, no added sugars, colours, or artificial flavours. This purity allows for a much higher potency in this small serving size. A single capsule or one scoop of powder can deliver a dose that is 2-5 times more potent than a serving of gummies.

2. Precision, Control, and Customisation (The Power of Powder):

Mushroom powders offer unparalleled flexibility.

• Dosage Control: You can easily adjust your dose when taking a capsule or powder. Want to start with a small 500mg dose and slowly work your way up? Simple. Need to increase your intake during a particularly stressful period or when you feel your immune system needs extra support? Just add another half-scoop. This level of precision is not possible with pre-portioned gummies.
• Custom Blending: You can create your own personalised mushroom stack. You might mix Lion's Mane for focus, Cordyceps for energy, and Reishi for calm, creating a blend perfectly tailored to your needs for that day.
• Versatility: Powders can be seamlessly mixed into coffee, tea, smoothies, soups, or even baked goods, integrating into your existing routines without adding a sugary confection.

3. Cost-Effectiveness:

While a bottle of gummies might seem cheap at first glance, you must calculate the cost per gram of active ingredient. When you do the maths, gummies are almost always significantly more expensive. You are paying a premium for sugar, pectin, and flavouring. A tub of high-potency mushroom powder, while having a higher upfront cost, will provide a much larger number of therapeutic doses, making it far more economical in the long run.

Case Study Scenarios: The Switch from Gummies to Powders/Tablets

To illustrate the difference, let's look at two common scenarios.

Case Study 1: Sarah's Quest for Immune Resilience

Sarah, a 35-year-old teacher, started taking a popular brand of Reishi mushroom gummies to support her immune system during the school year. She enjoyed the taste and took two gummies (500mg total extract) daily. She felt they "might be helping a little," but still found herself feeling run down frequently. After reading about beta-glucan content and dosage, she switched to a dual-extracted Reishi powder, taking one scoop (\(1,500\text{mg}\)) in her morning tea. Within a month, the difference was palpable. She reported feeling more robust and resilient, navigating the winter term with significantly more energy and fewer days feeling under the weather. By switching, she tripled her dose of active compounds, eliminated 4g of daily sugar, and received a more bioavailable form of the mushroom.

Case Study 2: Mark's Focus on Cognitive Performance

Mark, a 24-year-old graduate student, was using Lion's Mane gummies to help with focus and memory during his intense study periods. He noticed a brief sense of clarity but also found himself experiencing a "sugar crash" an hour later, which was counterproductive. He switched to a mushroom complex tablet, like the Woods Health Super Mushroom Complex, which contained Lion's Mane along with other synergistic mushrooms. The tablets provided 1920 mg of total mushroom extract with zero sugar. Mark found that the cognitive support was more sustained and consistent throughout the day, without the energy spike and subsequent crash. The switch allowed him to get the benefits he sought without the negative metabolic effects of the added sugar in the gummies.

The Final Verdict: Making the Smart Choice for Your Health

So, where does this leave us? Are mushroom gummies "bad"? Not necessarily. They have a place.

• Gummies are a reasonable choice for:
  • Individuals with a genuine difficulty swallowing pills.
  • An individual who needs a gentle and tasty introduction to supplements.

Think of gummies as the "beginner" or "convenience" option. They are better than nothing.

However, for the discerning health consumer who is investing in supplements to achieve specific, tangible health outcomes, tablets and powders are unequivocally the superior choice.

When you choose a high-quality powder or tablet from a transparent brand, you are choosing:

• Potency: A clinically relevant dose of active ingredients.
• Purity: Freedom from unnecessary sugars, calories, and fillers.
• Precision: The ability to control and customise your intake.
• Value: More active compounds for your money.

Your health is your greatest asset. When you choose to supplement with the incredible power of functional mushrooms, make a choice that honours that investment. Look past the sweet allure of the gummy, read the labels, and opt for the potent, pure, and powerful form that will support your health. Your body will thank you for it.

References with Hyperlinks

1. Ganoderma lucidum: A comprehensive review of its phytochemistry, pharmacology, and toxicology Ahmad, M. F., Ahmad, F. A., Bisyri, H., & El-Seedi, H. R. (2022). Molecules, 27(19), 6593.
2. Therapeutic Potential of Hericium erinaceus for Depressive Disorder Chong, P. S., Fung, M. L., Wong, K. H., & Lim, L. W. (2020). International Journal of Molecular Sciences, 21(1), 163.
3. Ultra-processed food exposure and adverse health outcomes: umbrella review of 45 meta-analyses of observational studies Lane, M. M., et al. (2024). The BMJ, 384, e077310. (This is a highly impactful recent review on the health risks of ultra-processed foods, a category that includes most gummies).
4. Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion's Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive CompoundsFriedman, M. (2015). Journal of Agricultural and Food Chemistry, 63(32), 7108–7123.
5. Acute Effects of a High-Dose Lion's Mane Mushroom Supplement on Cognitive Performance and Mood in Healthy Young Adults La Monica, M. B., Raotal, A., Ziegenfuss, T. N., et al. (2023). Nutrients, 15(22), 4842.
6. Evaluation of the immunomodulatory effects of the fruiting body and mycelium of Ganoderma lucidum in vitro and in vivo Li, I. C., Chen, Y. L., Lee, L. Y., & Chen, Y. J. (2021). Journal of Functional Foods, 84, 104581.
7. Bioactive compounds and antioxidant activity in fruiting bodies and mycelia of edible and medicinal mushrooms Martínez-Carrera, D., et al. (2021). Journal of Food Science and Technology, 58(11), 4265-4275.
8. Sugar consumption, metabolic disease and obesity: The state of the controversy Stanhope, K. L. (2016). Critical Reviews in Clinical Laboratory Sciences, 53(1), 52–67.
9. Medicinal Mushrooms in Human Clinical Studies. Part I. Wasser, S. P. (2017). International Journal of Medicinal Mushrooms, 19(4), 279-317.
10. Ganoderma lucidum (Reishi) in cancer treatment: A systematic review of the state of the science Zhang, S., et al. (2021). Frontiers in Pharmacology, 12, 731683.

After we have all enjoyed ourselves over the summer holidays, often overindulging in food, drink, sun exposure and experiencing travel stress, it’s time to focus on giving our health and wellbeing a little TLC.

Once our routines return to normal, many of us like to go on a mini health kick for a few months before our next indulgence over the Christmas period. Here are a few key things you can do to kick start your autumn detox.

• Have a clear out! Check the cupboards for any hidden left-over snacks or goodies that may be lingering from the holidays.
• Drink water to flush out excess waste and toxins, and to give your skin a boost after all that sun exposure. Try to drink 1.5 – 2 litres per day.
• Be organised. As our routines tend to settle down again after the holidays, start to plan your healthy meals and exercise routine.
• Eat a healthy breakfast every morning. One of the few things all healthy eating plans 100% agree on is the importance of breakfast. This can set you up for the day and prevent over-eating / bad food choices later on in the day.
• Incorporate antioxidant foods into your meals. Our sun exposure is usually higher during the summer holidays, which increases the production of free radicals and the risk of aging.
• Move! Try and do a little exercise every day and make it a regular part of your routine. Autumn is a beautiful month to get out and about.
• Try to have your main meal at lunch time and keep your dinner time meal light.
• Get a decent night’s sleep! Aim for at least 7 hours sleep a night.
• Take a look at what supplements could help – this time of year it’s all about boosting your immune system to prepare for the colder months ahead and the seasonal nasties that come with it.
• Pamper yourself! Take some time just for yourself – be it some quiet time to read a good book, take a long bath or even enjoy a nice massage or facial to rehydrate your skin and detoxify.

We tend not to think about the health of our gut until it gives us problems and makes us feel unwell or uncomfortable. However, our gut is vital for our general health and we should make caring for it a priority, especially our digestion. Afterall, the main function of digestion is to break down the foods we eat and utilise the nutrients for energy, growth, repair and immunity – all very important factors in our overall health.

There are a variety of factors that can contribute to poor digestion, from stress to smoking, however today we are going to focus on eating habits for a healthy gut.

Eating a balanced diet with plenty of fruit, vegetables and water in conjunction with regular exercise can help to maintain good digestion. Here are some top tips to keep your gut healthy when it comes to your eating habits.

• Chew your food well
• Eat slowly with smaller mouthfuls of food
• Try not to eat in a rush or when stressed
• Avoid drinking large amounts whilst eating
• Eat a variety of fresh foods – take advantage of seasonal produce for variety
• Eat at least 5-6 portions of different fruit and vegetables (approx. 80g of fresh fruit or vegetables is considered a portion)
• Avoid excess caffeine and alcohol
• Drink 1 ½ - 2 litres of water per day
• Eat at least 25g of fiber a day
• Avoid ready meals and processed foods that contain artificial additives

With your gut health being responsible for so many key elements of our health, including up to 90% of your immune functions, skin health, weight control and even mood and sleep, it’s no wonder why many scientists refer to the digestive system as ‘the second brain’ due to its overall importance in keeping you healthy and functioning properly.

While experts understandably advise us to get all our nutrients from our diets, that isn’t always possible for a number of reasons, and can get progressively harder as we age. As we age, our bodies, hormones and nutritional needs change. These biological shifts mean we need to be aware of how our needs may change at different stages of life to help us operate at our very best – both mentally and physically as we age. Here we look at some key supplements you may consider depending on your age.

Under 30

• Vitamin C – This unique nutrient is known to be involved in at least 300 biochemical pathways in the body. Vitamin C is needed for strengthening the blood vessels, bones, gums and teeth. It also has a protective role as an antioxidant helping our immune system and helps to maintain normal blood fat and cholesterol levels.
• B Complex - is ideal for anyone who leads a busy lifestyle. It is essential for energy production in your body and to support your hormones. As these nutrients are not stored in the body, you need to top up the supply daily.
• Milk Thistle – As we tend to lead very busy, even party lifestyles in our younger years, Milk thistle can help us to reduce the impact of the ‘wild years’ in several ways including: -
  • Liver health
  • Help keep skin healthy
  • Support weight loss
  • Lower cholesterol

30’s-40’s

• Magnesium – This mineral can help energise your body and relax tense muscles after a stressful day juggling family, work and general life. It also contributes to the normal functioning of your muscles and nervous system – as well as contributing to the maintenance of normal teeth and reducing fatigue.
• Glucosamine & Collagen – This is the decade when we may start to feel the signs of aging. Glucosamine plays an important role in our bodies’ production of cartilage – a flexible yet tough connective tissue that pads the connections between joints and bones. Collagen is one of the most common proteins found in our bodies, as it’s one of the substances that helps to hold our bodies together with it being found in the muscles, bones, skin and tendons. Our bodies can produce collagen naturally, but production reduces as we get older, especially if we spend a lot of time in the sun or smoke. It’s the decline of collagen production that produces wrinkles and weakens joint cartilage, both of which happen the more we age.
• Zinc - Zinc is an essential mineral to the human body and plays a vital role in the function of over 300 enzymes in our bodies, being most abundant in our brains, muscles and bones. According to many nutritionists, more people find it difficult to obtain enough zinc in their diet than any other mineral. Zinc is well known for its role in growth and tissue repair, and in the immune system. It is particularly important for the healthy function of the reproductive organs and prostate gland and it is one of the most important antioxidants available.

40’s-50’s

• Glucosamine – Many people start to develop arthritis in their 40’s. Glucosamine is vital for healthy joints as it is used by the body to make other chemicals that build tendons, ligaments, cartilage, and the fluid that surrounds joints. These joints are cushioned by the fluid and cartilage around them which can both deteriorate with age. Taking a glucosamine supplement may help increase the cartilage and fluid around joints and help prevent / slow down their breakdown.
• Co-Enzyme Q10 – While our bodies do produce this antioxidant naturally, our naturally occurring levels decrease as we age. Co-enzyme Q10 plays a vital role in converting food into energy so as our levels drop, we may be left feeling fatigued. It may also help with other conditions such as heart disease, headaches, brain function and healthy skin.
• Calcium & Magnesium – Calcium is the most abundant element found in the human body and is highly important in maintaining healthy bones and teeth. In fact, the body is constantly remodeling our bones, absorbing calcium and depositing it into our bones. Additionally, calcium is required for proper muscle function and nerve transmission. Magnesium is also an abundant element throughout the human body. It is responsible for energy production and contributes to the development of our bones due it being instrumental in transporting calcium across our cells. Without magnesium, the human body could not synthesise DNA.

50’s-60’s

• 50+Multivitamin – Our very own 50+ Multivitamin is a specially formulated blend of various vitamins and minerals tailored for the nutritional needs of people aged 50+ with the ideal level of Vitamins A, C, D and E, as well as higher levels of folic acid, zinc and B Vitamins. It also contains ginkgo biloba extract and selenium. All in all, it is packed with 24 different vitamins and minerals to help you glide through your 50’s.
• Lutein – Most people begin to experience issues with their eyes in their 50’s. This antioxidant is found in leafy vegetables and is important for helping maintain healthy eyes as it is found in high concentrations in the eye and these levels deteriorates as you age.
• Turmeric - Turmeric has recently been voted one of the most popular supplements due to its variety of benefits - from joint health, heart health and cognition to blood vessel function and even mental wellbeing. This potent anti-inflammatory and antioxidant may also help improve symptoms of depression and arthritis.

Over 60’s

• Vitamin B12 - Vitamin B12 is known to be essential for optimal brain function and a healthy immune system. Even a mild vitamin B12 deficiency may increase the risk of dementia in an older adult as stomach acid (which is required for the body to absorb vitamin B12 from food), declines as we age.
• Vitamin D - Vitamin D is essential later in life to help protect against a variety of illness and infection. The ideal source of this important nutrient is, of course, sunlight – hence its nickname ‘the sunshine vitamin’. However, we tend to get less sunlight as we age and our body’s natural ability to synthesise vitamin D from sunlight also decreases with age.
• Omega-3 – These fatty acids have a wealth of health benefits that we may worry about more as we age. These include: -
  • Help to lower blood pressure
  • Slow the development of plaque in the arteries
  • Reduce the likelihood of heart attack and stroke
  • Maintain / improve memory

Vitamins are nutrients and are necessary at all stages of life as they give us the nutrition boost we need to maintain and support optimal health. They enable us to supplement any nutrients that may be lacking from our diets, for whatever reason at any stage in our lives.

Many of us want to lead healthier lifestyles but juggling family life, work life and other responsibilities often means that our health goals are put on the back burner. Whether you want to eat healthier, get in better shape, have more energy or even sleep better its important to understand that major overhauls are not necessarily required, and small changes can have a big impact.

As we know, leading a healthier lifestyle can have numerous benefits from reducing risks of disease, slowing down the aging process and giving us more energy to take on the world. Making small changes in our nutrition, activity levels, stress management, sleep and other health behaviours, including looking after our mental health, are all key to achieving our health and wellbeing goals.

We have put together a list of small steps that can help you lead a healthier lifestyle. Remember, you don’t have to do them all (and certainly not all at once) – decide which ones are most in line with your goals and take it from there. Maybe introduce one a week or even one a month, if that is the time frame you need to keep you on track to make permanent lifelong changes.

• Identify your main reasons for wanting to lead a healthier lifestyle and remind your self of what they are when you are having a challenging day – it will help keep you focused and motivated.
• Set smaller goals and celebrate achieving them. Giving yourself small ‘wins’ is a great way for you to track your progress and keep motivated along the journey.
• Eat regularly as hunger pangs later in the day are likely to lead you to overeating and making poor food choices.
• Drink! No matter what time of year it is, it is always important to stay hydrated. Replace sugary / fizzy drinks with water (use sugar free cordial if needed).
• Get plenty of rest. Sleep deprivation has a variety of negative impacts when trying to lead a healthy lifestyle. It can disrupt your eating habits, often leading to poor choices, negatively affects concentration and productivity, reduces our energy levels and even affects our immune function to name a few.
• Make time for you! Everyone needs their own time to relax and unwind. Try and allow 30-minutes a day just for you time.
• Make smaller healthy swaps to your diet regime. We aren’t saying deprive yourself of all your favourite things but make small substitutes when you can e.g. bake instead of fry, reduce portion sizes by 10%, try new healthy recipes with in season ingredients.
• Get moving! You don’t have to set yourself a crazy exercise goals but increase your movement a little by little each day / week. If you only usually do 6,000 steps a day – aim to increase this by 10% over the week.

As you will see, none of these are ground-breaking or require vast changes to your daily routines, but they are important and can improve your overall health. The key for success is to focus on small, baby steps— it’s all about those little changes you can incorporate in one day, a week or even a month at a time. Not only is this more doable, but it is also more sustainable for long term success and lasting changes for the better.

As with all of us, having a healthy lifestyle by eating well and maintaining a regular exercise schedule is important for all men at any age. However, all of us sometimes need a little extra help with getting all the vitamins and minerals we need and therefore turn to supplements to give us the boost we need.

For men, this is often focused on supplements that help maintain and boost testosterone levels, help certain body parts remain standing tall when needed, keep the prostate healthy and cholesterol in check. Experts agree that maintaining healthy levels of testosterone is vital to men's health through all stages of life.

Here are a few supplements especially aimed at helping the menfolk keep healthy at all stages of life.

Tribulus Extract

Tribulus terrestris is a fruit-producing plant high in a compound called Saponins that grows in many places including Europe, Asia and Africa. Our Tribulus Extract, formulated especially for men, also contains Zinc which contributes to the maintenance of normal testosterone levels in the blood alongside other benefits such as reduced tiredness and fatigue.

Tongkat Ali

Tongkat Ali (which translates as Ali’s walking stick) is derived from the roots of a tree known as Eurycoma Longifolia Jack. It has been used for thousands of years in Indonesia and other parts of Asia for its aphrodisiac properties. It has recently been introduced to the rest of the world and has been transforming the health and sex lives of thousands of couples.

Saw Palmetto (for men)

While studies offer mixed results, Saw palmetto, a type of palm native to the south-eastern United States, is commonly used by many men as a natural way to help with prostate health and improve side effects associated with an enlarged prostate, balance hormone levels, and prevent hair loss.

Montmorency Cherry

Montmorency cherries are a variety of Sour Cherry, grown in Europe, Canada and the United States that are known for their bright red colour and are naturally high in a family of polyphenols known as anthocyanins. These popular cherries are bursting with essential vitamins and nutrients and are naturally high in dietary fibre, Vitamin A, Vitamin C and Antioxidants.

Plant Sterols

Plant Sterols are naturally occurring compounds found in a variety of plants such as fruits, vegetables, cereals, and legumes and help stop normal cholesterol being absorbed into the blood and small intestine - therefore helps in maintaining healthy cholesterol levels. With a high enough dose, it can also lower levels of the "bad" LDL cholesterols in our bodies.