Sanatio Naturopathy

Sanatio Naturopathy Keeping you healthy - food, energy, soul happiness - Specialising in PCOS,acne and energy. Consulting online

www.sanatio.com.au

03/09/2026

You fixed your iron… so why is your hair still falling out?

If you’ve had low iron, topping it back up is important — but so is working out WHY it was low in the first place.

And remember, hair has a delay.

🩸 Had an iron infusion?
Give it around 4 weeks to settled and another 4 weeks before expecting shedding to settle.

💊 Taking oral iron?
Retest around 3 months. For hair, I generally want ferritin around 70+ µg/L.

But if your ferritin is now around 70, you’ve given it a few more months… and your hair is still falling?

It’s time to look beyond iron.

I’d be checking vitamin D, B12 and zinc, alongside looking at why your iron was low in the first place.

Because replacing the deficiency without addressing the underlying cause can just leave you back at square one.

Want to know exactly what I test for hair loss?
Comment TANGO and I’ll send you my Hair Loss Testing Guide.

🌱 AsparagusVitamin C + folate → support collagen production and skin cell turnover.Antioxidants → help protect cells fro...
02/09/2026

🌱 Asparagus
Vitamin C + folate → support collagen production and skin cell turnover.
Antioxidants → help protect cells from oxidative stress.
Prebiotic fibre → supports the gut microbiome, which can indirectly influence skin inflammation.

🥦 Broccoli
Vitamin C → essential for collagen synthesis and wound healing.
Sulforaphane/glucosinolates → activate cellular antioxidant defence pathways, helping protect skin from oxidative stress.
Vitamin K + folate → support normal skin and cellular function.
Fibre supports gut health, which is relevant to inflammatory skin conditions.

🥬 Kale
Vitamin C → collagen synthesis and antioxidant protection.
Carotenoids such as lutein and beta-carotene → contribute to antioxidant defence.
Vitamin K + folate → support normal cell function.
Lots of micronutrients for relatively little energy — useful when you’re trying to get more nutrition into the diet without overcomplicating things.

🌿 Artichokes
Polyphenols → provide antioxidant activity that can help protect cells from oxidative stress.
Prebiotic fibre/inulin → feeds beneficial gut bacteria.
A healthy gut microbiome can support the gut–skin axis, particularly around immune regulation and inflammation.

🍓 Strawberries
Vitamin C powerhouse → supports collagen formation and antioxidant protection.
Anthocyanins and other polyphenols → help combat oxidative stress and inflammatory signalling.
Fibre → supports a diverse gut microbiome.
Their high water content also contributes to overall dietary hydration.
The skin takeaway

If you’re eating for healthy skin, don’t get caught up looking for one magical “skin food.”

Instead, aim for lots of colourful plants + adequate protein + healthy fats + enough overall food.

These five give you a nice combination of vitamin C, carotenoids, polyphenols, fibre and prebiotic compounds — all things your skin can benefit from.

And they’re all coming into their own around spring in Australia, so now is a bloody good time to eat them. 🍓🥦🌱

The older version of me would absolutely cringe at some of this 😂I used to think being healthy meant constantly optimisi...
01/09/2026

The older version of me would absolutely cringe at some of this 😂

I used to think being healthy meant constantly optimising.

Now I think there’s a huge difference between caring about your health and obsessing over your health.

Don’t get me wrongs yes I still very much care about evidence, nutrition, sleep, movement and prevention. I also know there is a time and place for moments of focus and watching nutrition closely.

I just don’t want health to become another thing we have to be perfect at.

Maybe I’m less “healthy” than I used to be.
Or maybe I’ve finally stopped confusing health with perfection 🪬

30/08/2026

Low testosterone doesn’t automatically mean your testosterone isn’t contributing to your hair loss.

Here’s the bit that gets missed 👇

With androgenic alopecia, it’s not just about how MUCH testosterone or DHT is circulating in your blood it’s also about how sensitive your hair follicles are to androgens.

Some people can have low–medium testosterone levels on a blood test and still experience androgen driven hair loss because their follicles may be more sensitive to the effects of DHT.

And unfortunately, we don’t have a routine blood test that tells us exactly how sensitive your individual follicles are to androgens.

So rather than looking at one testosterone result and saying “your hormones are fine, so it can’t be androgenic alopecia”, I’d take a bigger-picture approach.

🩸 1. Get the right blood tests
Look at androgens, iron/ferritin, thyroid, B12, vitamin D, zinc and other relevant nutrients.

🔎 2. Rule out other causes of hair loss
Because androgenic alopecia isn’t the only reason your hair can be thinning.

🥩 3. Correct deficiencies and nutritional gaps
Your follicles need adequate nutrients to grow healthy hair.

🌿 4. Then consider supporting androgen pathways
Depending on the individual, options I often look at include green tea, saw palmetto, zinc and pumpkin seed oil.

The goal isn’t to assume every case of hair loss is hormonal.

It’s to understand what’s actually happening at the follicle level and not dismiss androgen sensitivity just because your testosterone result comes back “normal.”

Want my hair loss guide? 👇
Comment “ALPHA” and I’ll send it to you.

Acne supplements: what is actually worth your money? 👇🩸 ZINCOne of the most researched nutrients for acne, particularly ...
27/08/2026

Acne supplements: what is actually worth your money? 👇

🩸 ZINC
One of the most researched nutrients for acne, particularly inflammatory acne.
Zinc has anti-inflammatory, immune-modulating and antimicrobial effects, and studies have found lower zinc status in people with acne.
Test → supplement → retest.

🐟 FISH OIL
One of my favourites for inflammatory acne.
Research has used therapeutic doses of EPA + DHA rather than simply “1,000 mg fish oil”.

☀️ VITAMIN D
Worth considering when you’re deficient.
There is evidence of lower vitamin D status in people with acne, and supplementation has shown potential benefit in clinical studies.
But this isn’t a case of “everyone with acne needs vitamin D”.
Correct the deficiency. Don’t megadose.

🍵 GREEN TEA / EGCG
Interesting because of its anti-inflammatory and sebum-regulating properties.
Human studies are showing potential benefit

🦠 PROBIOTICS
This is an area I find particularly interesting.
Recent meta-analyses suggest oral probiotics may improve acne severity. The strain matters.
Strains/formulations that have been studied in human acne trials include:
• Lactiplantibacillus plantarum CJLP55
• Lactobacillus rhamnosus SP1
• Lactobacillus paracasei
• Lacticaseibacillus rhamnosus CECT 30031
• Bifidobacterium breve
• Lacticaseibacillus casei
• Ligilactobacillus salivarius

Save this for the next time you’re standing in the supplement aisle wondering what you actually need. 🫶

And yes my numbers….. green tea should have been 5 but I didn’t have the canva stamina to fix it xx

26/08/2026

Iron + Vitamin D: how to take them properly 👇

IRON 🩸

• Avoid unnecessarily high-dose forms like Maltofer or Ferro-grad
• Opt for a gentle 24mg iron bisglycinate
• Best taken on an empty stomach
• Take with vitamin C + lactoferrin to support absorption
• Keep 1–2 hours away from coffee & tea
• Keep 2 hours away from calcium/dairy

If there is inflammation, limited co factors, absorption barriers or very heavy cycles - these will@have a significant impact and I strongly recommend working with a Naturopath.

VITAMIN D ☀️

• Take with a meal
• Include some healthy fat to improve absorption
• Not moving? Add magnesium to support vitamin D metabolism
• Take consistently with the same meal each day

The biggest mistake? Taking every supplement together and expecting them all to absorb properly.

Right supplement. Right dose. Right timing. ✨

Comment TANGO for my testing guide.

24/08/2026

Fish oil can be a really useful tool for skin — but the dose and quality matter. 🐟

Omega-3s, particularly EPA and DHA, can help support the skin barrier and modulate inflammation, which is why I often consider them for concerns like:

✨ Acne
✨ Eczema
✨ Perioral dermatitis
✨ Inflamed or reactive skin

But here’s where people get caught out…

“I take fish oil” doesn’t tell me much.

You need to look at the actual amount of EPA + DHA in your daily dose — not just how many mg of “fish oil” are listed on the front of the bottle.

For therapeutic skin support, I commonly look for around:

EPA: 1,500 mg/day
DHA: 1,200 mg/day

And that can mean taking several capsules depending on the product.

A cheap fish oil might look like a bargain at $20 a bottle… but if you need 10+ capsules a day to reach a therapeutic dose, it may not actually be cheap — and it may not be the best-quality option either.

So don’t just buy the biggest bottle or the cheapest omega-3 on the shelf.

Check the EPA. Check the DHA. Check the quality. And check the dose you’re actually taking.

Want my guide to which fish oils I recommend, what to look for on the label, and how to dose them?

👇 Comment FISHY and I’ll send you my guide.

When it comes to acne these are the top five things we see contributing.Sometimes it can be one thing, sometimes their c...
21/08/2026

When it comes to acne these are the top five things we see contributing.

Sometimes it can be one thing, sometimes their can be an overlap with many drivers

To get to the bottom of why you’re breaking out we take a thorough case history and also review any relevant pathology testing often bloodwork.

Of course there’s more comprehensive testing. We can also look to add in at a later date; stool testing or Dutch hormone testing but for some clients a good case study and thorough bloods are enough for us to unpack the case.

If you’re struggling to understand why your skin is flaring up where your acne is coming from or what’s the best approach to take; simply comment ‘consult’ below.

Bec is available in Clinic most days.

20/08/2026

If you have PMOS, inositol is one supplement worth knowing about. 👇

Myo-inositol, often combined with D-chiro-inositol, has some of the best research behind it for PMOS and may help support:

✨ Insulin sensitivity
✨ Blood sugar regulation
✨ Ovulation
✨ More regular menstrual cycles
✨ Egg quality and fertility
✨ Lower androgen levels
✨ Reduction in excess hair growth
✨ Acne and other androgen-related symptoms
✨ Metabolic health

And importantly, inositol isn’t just about helping you get a period — it can help address some of the metabolic and hormonal pathways involved in PMOS.

If you have PMOS and want to know which form, dose and combination I recommend:

👇 Comment WOMBAT and I’ll send you my supplement guide.

Your hair is falling out… so naturally you buy a hair supplement with 47 ingredients and hope for the best. 😅 I get it! ...
19/08/2026

Your hair is falling out… so naturally you buy a hair supplement with 47 ingredients and hope for the best. 😅 I get it! I did it too when I was loosing hair.

But here’s the thing: the best supplement for your hair depends on WHY you’re losing it in the first place.

Low iron? Correcting your deficiency may be essential. Great for breakage, overall loss. Keep an eye here for postpartum and def check levels.

Low zinc? That could be contributing particularly for androgenic alopecia.

Androgen-driven hair thinning? Something like saw palmetto or pumpkin seed oil may be more relevant.

Oxidative stress? Tocotrienols have some interesting human research.

As always it’s so important to test minerals and vitamins when it comes to supplements.

Because throwing biotin, collagen, zinc, iron and every “hair growth” supplement into your cart isn’t a personalised hair protocol. It’s expensive guesswork.

Understanding whether your hair loss is linked to nutrient deficiencies, androgen sensitivity, rapid weight loss, stress, thyroid dysfunction, postpartum changes, medications or another cause is the first step.

And yes supplements can help. But they work best when you’re using the right supplement, for the right reason.

I’ve rounded up the supplements I think are actually worth knowing about in this post 👆🏼

Want my Hair Loss Guide ok androgens with the key things I look at when investigating hair loss?

Comment ALPHA below and I’ll send it to you. ✨

Photo Kilkenny Castle. It was so beautiful and a great pub across the road. I wonder if any appreciates or notices my aim to get diversity in photos 😅

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