Nutrition For Health, Holistic Nutritionist and Certified GAPS Practitioner

09/09/2026

Have you had a recent blood test done and you have been told that you are "normal" yet you still don't feel great?

There is a frustrating grey area that I work with in my clinic often, which is the gap between the clients 'within normal range' blood test results from their doctor (but they are still experiencing symptoms) and `optimal’ test results where they are thriving. Just because you have been told that your results are normal, it doesn’t mean that your results are at a level where your symptoms reduce, and you feel better. This is especially true with blood tests related to thyroid function, Iron and vitamin B12.

Here is what you need to know:

https://www.nutritionforhealthnz.com/post/within-reference-range-vs-optimal-blood-test-results-what-you-need-to-know-to-feel-better

There is a frustrating grey area that I work with in my clinic often, which is the gap between the clients 'within normal range' blood test results from their doctor (but they are still experiencing symptoms) and `optimal’ test results where they are thriving. Just because you have been told that ...

04/09/2026

Unexplained infertility can be incredibly frustrating, but sometimes a missing puzzle piece is as simple as your iron levels. Iron is essential for oxygenating your reproductive organs and supporting healthy thyroid function, both of which are critical for conception and a healthy pregnancy.

A number of my recent female clients have had iron levels below what is consided optimal for fertility (tested a few months ago) and hadn't really noticed or their test results were not flagged at the time by their GP even though they were tired and had thyroid issues. This is because the test results were still within the `normal' referene range even though they were at the lowest end, so borderline anemia!

Why Iron Matters for Fertility:

* Hormone Balance: Iron is required for the thyroid to produce hormones, and thyroid imbalances directly disrupt ovulation and cycle regularity.

* Egg Quality: Follicles need a rich oxygen supply to mature properly, which relies on healthy red blood cells and adequate iron stores.

* Pregnancy Preperation: Your body needs sufficient iron reserves to support the massive increase in blood volume required during early pregnancy.

If you find yourself experiencing any of these 7 symptoms, especially unexplained fatigue or thyroid issues, it might be time to look closer at your Iron levels. As a Registered Clinical Nutritionist, I often see nutrient deficiencies overlooked in fertility journeys and for many this can be a simple fix. Feel free to reach out if you need support optimising your diet and restoring your nutrient levels prior to trying to conceive, or an up and coming IVF procedure.

01/09/2026

To have a robust immune system that will help us to fight off infection, our gut health must also be strong. A healthy interaction between the cells of the immune system and the beneficial bacteria in our gut is crucial for the maintenance of our health and well being.

There are many things we can do to support our gut health naturally with the healing power of foods, without the need to take supplements. Nutritional supplements can be a beneficial addition to any treatment plan and are able to do wonders to accelerate healing, especially if symptoms are connected to a nutritional deficiency or a need for a specialised probiotic strain to help to restore the gut microbiome. However, with ongoing price increases, supplements are considered a luxury item for many people.

For some people healing may be slightly slower without the support of supplements; however, we can do so much with foods that we can easily access from the supermarket or vegetable garden.

Here are 5 ways to support your gut health with healing foods. For more information see link to full article in the comments

28/08/2026

Are you trying to conceive but feeling like something is just off?

It could be your thyroid.....

When we think about thyroid health and fertility, we usually picture the big, obvious signs: sudden weight gain, hair loss, extreme fatigue, or feeling freezing cold all the time.

However, because your thyroid hormones act as the master regulators for practically every cell in your body, a dysfunction can manifest as subtle, easily overlooked symptoms and reproductive issues. Often, these symptoms get blamed on stress or "just a weird cycle," when your thyroid is the actual culprit behind the scenes.

Here are 5 hidden symptoms of thyroid dysfunction that directly impact fertility:

A Shortened Luteal Phase (Under 10 Days)

The luteal phase is the crucial window between ovulation and your period where your body relies on progesterone to sustain a pregnancy. Because thyroid hormones directly stimulate progesterone production, a dip in thyroid function can cause your uterine lining to break down too quickly—sometimes showing up as subtle spotting a few days before your period starts.

Subclinical Anovulatory Cycles

Having a monthly period doesn't automatically guarantee ovulation is happening. Subtle thyroid imbalances can disrupt the delicate communication between your brain and your ovaries. It might not halt your cycle entirely, but it can cause you to experience regular, bleeding cycles without actually releasing an egg.

Unexplained Breast Tenderness or Fluid Retention (Elevated Prolactin)

When the thyroid is sluggish, the brain releases higher levels of TRH to kickstart it. A sneaky side effect? TRH stimulates *prolactin*—the hormone responsible for breast milk production. High prolactin signals your body that it’s not the right time to sustain a pregnancy, which can stall healthy ovulation

Recurrent Very Early Loss (Chemical Pregnancies)

Sometimes the issue isn't conceiving, but maintaining the implantation. Underlying autoimmune thyroid conditions (like Hashimoto's) involve elevated thyroid antibodies. Even if your standard thyroid levels look "normal," these antibodies can alter the endometrial environment, increasing the risk of very early implantation failure.

Low Basal Body Temperature

Thyroid hormones run your body’s internal thermostat and digestive pace. If you track your waking basal body temperature and notice it consistently lingering on the low side (under 36.2°C), your cellular metabolism might be running too slow to support the energy-intensive process of maturing an egg.

But my doctor told me my thyroid is normal?🔬

Standard medical lab ranges for TSH (often up to 4.0 or 4.5 mIU/L) are frequently too broad for conception. For fertility optimization, many reproductive guidelines look for a much tighter target (often below 2 mIU/L), alongside Free T4, Free T3, and thyroid antibodies.

If you've been told your labs are "completely normal" but you're experiencing these subtle shifts, it might be time to dig a little deeper.

This is why I will often run a full thyroid panel as one of the first tests I do for my fertility clients.

25/08/2026

Nutrients Depleted by Stress

When we are under stress, we have an increased metabolic need for certain vitamins and minerals and as a result, our stores are rapidly used up and depleted.

The key nutrients in extra demand and depleted by stress are:

Magnesium
Zinc
Vitamin C
Vitamin B5
Vitamin B6

These key nutrients are involved in our body's stress response and adrenal function, so when we are under prolonged stress, these are the nutrients that need topping up if your are not getting enough dietary sources.

This is especially true for magnesium as not only is it depleted by stress, but it is also the key nutrient that helps us deal with stress. When we are deficient in magnesium symptoms like anxiety, sleep issues, and even high blood pressure starts to emerge.

As a reminder here are the important dietary sources:

Magnesium - leafy greens, nuts, avocado, seeds, bananas
Zinc - oyster, seeds, red meat, poultry, beans
Vitamin C - citrus fruits, strawberries, green and red peppers, broccoli, potato
Vitamin B5 - beef, liver, eggs, salmon, chicken, avocado
Vitamin B6 - salmon, liver, chicken, chickpeas, bananas

Need extra support? Why not book in for a FREE 15-minute online consultation to have a chat about your situation and how I can help you. The link to book online is in the comments.

21/08/2026

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

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

Here is what happens when magnesium levels run low:

🌸 For Females:

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

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

⚡ For Males:

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

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

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

Best food sources:

🎃 Pumpkin seeds

🥬 Dark leafy greens (cooked spinach is fantastic!)

🍫 High-percentage dark chocolate (70%+)

🥜 Almonds & legumes

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

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

18/08/2026

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

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

Bloating - what are the main causes?

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

Here are some of the main causes of bloating:

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

14/08/2026

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

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

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

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

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

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

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

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

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

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

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

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

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

12/08/2026

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

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

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

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

07/08/2026

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

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

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

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

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