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Lisa Chalmers
I recently travelled abroad and opted not to take any collagen with me, being cautious of white powder causing any suspicion. Not taking collagen resulted in the pain in my joints (specifically in my feet and hands) returning within a week which was painful and very uncomfortable.
Upon returning home, I doubled my collagen dose for the first week before resuming my usual dosage and am very pleased to report that the pain has completely disappeared.
Debbie Neethling
I have been on Sally Anne's Collagen on and off for 2 years. Every time I go off I can feel a major difference in my joints (start aching), skin and hormones (irregular periods). I have recently been taking Sally Anne's Milk Thistle Premium and Vit D. This is definitely a brand I trust and adore.
KH
With all of these positive change happening in my body, it has made me so aware of what I put into my body because I have seen first hand, how detrimental artificial ingredients can be to my health. Words cannot even describe the drastic changes that have been occurring within me and within my life because of this new lifestyle, and I cannot thank you enough.
Jill Wiliams
I have been using Sally Ann products for a number of years now and I would not be without them. Last year we travelled to Australia and forgot my collagen at home. I noticed a big difference in my nails by the time I got home. I will NEVER do that again.
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Juls Meintjes
Juls is a certified kettlebell instructor and fitness leader. With a passion for healthy living and an unwavering commitment to leading by example, Juls has inspired countless women to adopt a more active lifestyle and prioritise their physical and mental wellbeing.
Juls loves our collagen because it allows her to keep her body strong and healthy.
Yaw Penxe
Yaw Osei Penxe heralds from Queenstown, and is a dynamic winger who plays for the Sharks. Rising through the Eastern Province Kings academy, he represented Border at Craven Week and joined the Springboks squad in 2021.
Yaw uses our Creatine Monohydrate, Pure Whey Isolate and Hydrolysed Chicken Collagen to help with his joints and ligaments, ensuring he’s able to train and perform at his peak.
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Let's talk about Sarcopenia
Sarcopenia comes from the Greek words for “poverty of the flesh.” It describes the loss of muscle mass, strength and function that can happen as we age. Left unchecked, it can affect our quality of life, increase our risk of falls and injury, and make everyday tasks more difficult. The lovely news is age-related muscle loss is not something we simply have to accept without doing anything about it. “Muscle mass decreases approximately 3–8% per decade after the age of 30, and this rate of decline is even higher after the age of 60.” — Current Opinion in Clinical Nutrition and Metabolic Care MRI scans comparing thigh muscle and fat in a 74-year-old sedentary man and a 70-year-old triathlete. The lighter areas show fat tissue, while the darker areas show muscle. Source: Wroblewski et al., 2011. Take a look at these two scans. Both show the thighs of men in their early 70s. Notice how much more muscle is visible in the active man, compared with the fat surrounding and running through the muscles of the sedentary man. These are two different people, so the image cannot prove exercise caused every difference, but it beautifully shows what staying active can look like. Could you be at risk? Doctors often use a short screening questionnaire called the SARC-F to identify people who may be at risk of sarcopenia. Ask yourself: Do I struggle to lift and carry around 4.5 kg? Do I have difficulty walking across a room? Do I struggle to get up from a chair or bed? Do I have difficulty climbing a flight of stairs? Have I fallen more than once in the past year? If you answered yes to any of these, it is worth chatting to your doctor or a healthcare professional. In the meantime, here is how nutrition and movement can help support your muscles. • • • Key nutrition and lifestyle pillars for muscle health. Source: Calvani R et al. Metabolism, 2023. Eating enough Total energy intake matters as we age. We often see older adults eating too little because of changes in taste, a smaller appetite or difficulty eating. When the body does not get enough energy, it breaks down muscle protein as well as fat to fuel itself, which is the opposite of what we want. On the other hand, it is also possible to eat plenty but still miss out, by relying on “empty calorie” foods that are high in energy but low in nutrients (think chips or pastries). The goal is enough energy from a balanced, nourishing diet. Protein Getting enough protein is one of the most important things we can do to support our muscles as we age. The general minimum is 0.8g per kg of body weight per day, but experts recommend that healthy older adults aim for around 1.2 to 1.6g per kg for those living with illness or chronic disease. A few simple ways to get there: Aim for around 25 to 30g of protein at each meal, rather than saving most of it for dinner. Eat the protein on your plate first, before you start to feel full. Consider a whey protein shake if you struggle to get enough protein from food. Whey is naturally rich in leucine, an amino acid that plays a key role in switching on muscle protein synthesis. Collagen production also declines with age. Collagen is the main protein in the tendons, ligaments and connective tissue that support our muscles, so a daily spoonful of collagen peptides can be a helpful addition alongside, not instead of, other protein sources. Vitamin D Vitamin D contributes to the maintenance of normal muscle function and normal bones, and plays a role in calcium absorption. Low vitamin D levels are linked with a higher risk of sarcopenia. Study One study found that people who were vitamin D deficient had around twice the risk of sarcopenia. Even in sunny South Africa, many people have low levels, so a simple blood test is a good place to start. Omega-3 Omega-3 fatty acids help regulate inflammation. This matters because ongoing inflammation can slow muscle protein synthesis and increase muscle breakdown. Some research suggests omega-3s may help support muscle protein synthesis in older adults. If you are not eating oily fish such as sardines, mackerel or salmon at least twice a week, an omega-3 supplement may be worth considering. A Mediterranean-style diet According to a 2023 review in Metabolism, a Mediterranean-style eating pattern may help protect muscle health as we age. It is rich in vegetables, fruit, olive oil, nuts, legumes and fish, which provide antioxidants such as vitamins C, E and A, as well as beneficial plant compounds. • • • Movement: the most powerful tool Alongside good nutrition, exercise is the most effective way to protect muscle and improve quality of life as we age. Rogan Heyns, a Cape Town biokineticist, follows these guidelines from the American College of Sports Medicine (ACSM): Progressive resistance training: Using weights, resistance bands or body weight, gradually increasing the load over time to stimulate muscle growth and strength. Frequency: At least two to three days a week, targeting all the major muscle groups. Intensity: Moderate to high, around 60 to 80% of the most you can lift once (your one-rep maximum). Beginners can start with lighter loads and build up. Functional exercises: Movements that mimic daily life, such as squats, lunges and stair climbing, to improve mobility and balance. Aerobic exercise: Walking or cycling alongside resistance training supports heart health and overall fitness. Consistent training helps maintain and even rebuild muscle mass, strength and function, which is key to staying strong, independent and well in the years ahead. • • • A note before we go Sarcopenia is not just a part of getting older. It is the result of a shift that begins in our 30s and accelerates over the decades, and it can be influenced far more than most of us realise. The small, daily things we do (what we eat, how we move, how we rest) all matter. Protein at every meal. A few resistance sessions a week. A walk after dinner. These are the little acts of care that add up to strength, mobility and independence in our later decades. Because when it comes to our muscles, it is never too late to start looking after them. If you have any questions or would love to chat through what might be right for you, please contact our dietitian at dietitian@sallyanncreed.co.za. We would love to hear from you. References Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care. 2004;7(4):405-410. Wroblewski AP, Amati F, Smiley MA, et al. Chronic exercise preserves lean muscle mass in masters athletes. The Physician and Sportsmedicine. 2011;39(3):172-178. Calvani R, Picca A, Coelho-Júnior HJ, Tosato M, Marzetti E, Landi F. Diet for the prevention and management of sarcopenia. Metabolism. 2023;146:155637. Malmstrom TK, Morley JE. SARC-F: a simple questionnaire to rapidly diagnose sarcopenia. Journal of the American Medical Directors Association. 2013;14(8):531-532. This blog is for educational and informational purposes only, and should not be considered medical advice. The information shared here is not intended to diagnose, treat, cure or prevent any disease. Please consult your doctor or a qualified healthcare professional before making any changes to your diet, lifestyle or supplement routine.
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On a GLP-1? Let's talk about nutrition
We believe that real food, real nutrients, movement, sleep and stress management form the foundation of lifelong wellness. That is our core philosophy, and it is not changing. But we also believe that sometimes the body needs clinical support. Sometimes nutrition and lifestyle alone are not enough. Just as some people may need medication to support their mental health, or antibiotics to treat a serious bacterial infection, there are times when medical treatment can play an important role in someone's health. So while we will always promote a food-first approach, we also deeply respect the decisions people make together with their doctors. Our role is not to judge how you got here, but to support you with sound nutrition wherever you are on your health journey. If you, or someone you love, is using a GLP-1 medication, this blog is for you. • • • Why nutrition matters even more on a GLP-1 GLP-1 medications can substantially reduce appetite and food intake, which is part of how they work for weight management. But when you are eating less overall, every meal has to work a little harder nutritionally. Over time, a lower food intake can make it more difficult to meet your needs for protein, fibre, vitamins, minerals, fluids and healthy fats. This does not mean that everyone using a GLP-1 medication will develop a deficiency or lose significant muscle or bone mass, but it does mean that you need to pay extra attention to ensuring you are receiving enough nutrition. Here are four areas we would pay particular attention to. Muscle and lean mass When you lose a significant amount of weight, you do not only lose body fat. Some lean or fat-free mass can be lost too. Lean mass is not exactly the same thing as skeletal muscle, it also includes body water and other tissues, but preserving muscle during weight loss is incredibly important. Muscle supports strength, mobility, metabolic health and independence as we age. This is why adequate protein and resistance training become especially important during significant weight loss. Study A 2026 meta-analysis of 20 trials involving 15,782 participants found that lean mass accounted for about 25 to 39% of total weight lost with incretin therapies. Interestingly, programmes that included resistance training had the most favourable lean-mass profile, with a much smaller proportion of weight loss coming from lean tissue. Bone health GLP-1 medications themselves have not consistently been shown to cause bone loss, but rapid weight loss, eating too little overall and not getting enough protein, calcium or vitamin D can make good bone nutrition even more important. Study Interestingly, the speed of weight loss may matter too. Research has found that substantial, rapid weight loss, around 14% or more of body weight over just 3 to 4 months, is associated with greater bone loss, while slower, more moderate weight loss may be more protective of bone mass. This is especially important for older adults and women, who may be more vulnerable to bone loss during significant weight reduction. Our bones are constantly being broken down and rebuilt, and they need both the right nutritional building blocks and regular mechanical load from movement and resistance exercise to stay strong. Nutrient intake When your total food intake becomes much smaller, it can become harder to meet your needs for nutrients such as: Protein Calcium and vitamin D Iron Vitamin B12 Magnesium and zinc Other vitamins and minerals normally provided by a varied diet A 2026 review looking specifically at micronutrient risk during GLP-1 treatment identified iron, vitamin B12, vitamin D, calcium, magnesium and zinc as some of the nutrients most worth paying attention to. The authors emphasised that risk is individual and influenced by things like how much someone is eating, their diet variety, gastrointestinal symptoms and their nutritional status before starting treatment. Hair, skin and nail changes Some people notice increased hair shedding or changes in their skin or nails during significant weight loss. Rapid weight loss itself can contribute to temporary hair shedding, while eating too little protein, energy or certain micronutrients, particularly iron and other nutrients involved in normal hair growth, may also play a role. Study A 2026 systematic review and meta-analysis involving more than one million patient exposures found an association between GLP-1 use and non-scarring hair loss. The researchers suggested that rapid weight loss and nutritional changes contributed to this, rather than it necessarily being a simple direct effect of the medication itself. • • • What to focus on if you are using a GLP-1 In 2025, four leading nutrition and obesity organisations published a joint advisory on the nutritional priorities that should sit alongside GLP-1 treatment. Their framework, shown below, reflects many of the areas we have covered here. Source: Mozaffarian et al., 2025. Nutritional priorities to support GLP-1 therapy for obesity. The good news is that there is a lot you can do to support your body nutritionally. 1. Prioritise protein When appetite is low, make the protein part of your meal count. Protein needs are individual, but many adults losing weight may benefit from a higher protein intake, particularly when combined with resistance exercise. For some people, around 1.2 to 1.6g of protein per kilogram of body weight per day (in some cases even more, for example 1.8 to 2.2g/kg/day) may be appropriate, although this should always be individualised according to body size, age, activity level and medical history. Protein on its own is not the whole answer. Preserving muscle works best when adequate protein is combined with resistance training. If you struggle to finish your meal, try eating the protein portion first. 2. Include calcium-rich foods regularly Yoghurt, cheese, milk, sardines with soft bones, dark leafy greens, almonds and chia seeds can all contribute towards your calcium intake. For many adults, a daily intake of around 1,000 to 1,200mg may be appropriate, although individual requirements vary. 3. Prioritise fibre Fibre remains important for digestive health, and constipation is a very common issue with those using GLP-1 medications. Aim to include fibre-rich foods such as oats, legumes, fruit, vegetables, nuts and seeds regularly, while increasing fibre gradually if your intake has been low. Some may choose to use psyllium husk, which is a soluble fibre. It swells in water and helps bulk the stool. At Sally-Ann Creed® we have Skinny Fibre, which is a glucomannan supplement that absorbs large amounts of water (up to 50 times its weight). A note on fibre supplements If you would like to try a fibre supplement, start with a small amount, take it with plenty of water and check with your doctor first. Because GLP-1s can reduce your gastric transit time (how fast food moves through your gut), a fibre supplement can actually cause bloating or pain, which is why we suggest starting very low and ensuring you are having lots of water. Supplements like Fybogel or Movicol are other options to use temporarily and occasionally, which you can discuss with your doctor. 4. Keep moving, especially with resistance training Resistance training two to three times a week can be incredibly valuable for helping preserve muscle and support bone health during weight loss. Regular walking and general movement matter too. "The goal should not simply be to lose weight, but to preserve as much muscle, strength and function as possible while doing it." This is one of the strongest themes coming through in the newer GLP-1 literature. 5. Stay on top of hydration It can be surprisingly easy to drink less when you are eating less. Nausea, vomiting or diarrhoea can also increase fluid losses in some people using GLP-1 medications. Sip fluids regularly throughout the day rather than waiting until you feel very thirsty. • • • Where supplements may fit in Supplements should never replace food, but they can sometimes be useful when appetite is very low, or when blood tests, dietary intake or individual circumstances suggest that extra support is needed. Pure Whey Protein Isolate or Creed Whey Isolate A protein shake can be a convenient way to help meet your protein needs on low-appetite days. One 24g serving of our Pure Whey Isolate provides around 20.7g of protein, making it easier to add meaningful protein without having to eat a large meal. Pure Hydrolysed Grass-Fed Bovine Collagen Collagen peptides can be an easy addition to coffee, yoghurt, smoothies or porridge, and may be useful as part of an overall protein and connective-tissue support strategy. Vitamin D Vitamin D plays an important role in calcium absorption and bone health. Supplementation is particularly worth discussing with your healthcare professional if blood tests show that your vitamin D is low. Vitamin B12 If your intake of B12-rich foods becomes very limited, or you have another reason to be at risk of low B12, your healthcare professional may recommend checking your levels. Gentle Daily Iron Iron needs vary considerably, particularly in menstruating women. Rather than supplementing automatically, it is worth checking iron status if food intake is low, or if symptoms or blood results suggest deficiency. Prohydrate+ A sugar-free electrolyte formula with sodium, potassium, collagen, L-glutamine and inulin. It helps replenish key electrolytes while supporting gut health and fluid balance. • • • A note before we go Our hope with this blog is simple. If you are using a GLP-1 medication, we want you to feel supported, informed and not judged. Our philosophy is not a reason to judge anyone's choices. The decision to use medication is yours and your doctor's. Our role is to help you look after your nutrition as well as possible, whatever that decision looks like. Please keep in regular contact with your healthcare professional while using these medications. Monitor your intake. Prioritise protein. Include resistance training. Stay hydrated. And if your food intake becomes very limited, or you are worried about deficiencies, ask whether blood tests or a dietitian review would be appropriate. If you have any questions, or would love to chat through what might be right for you, please contact our dietitian at dietitian@sallyanncreed.co.za. We would love to hear from you. References Eisa N, Barood O. Lean Mass Changes With Incretin Therapy Versus Lifestyle Intervention: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Diabetes Obes Metab. 2026 Jun;28(6):4818-4827. doi: 10.1111/dom.70666. Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and the Obesity Society. Obes Pillars. 2025;15:100181. Urbina J, Salinas-Ruiz LE, Valenciano C, Clapp B. Micronutrient and Nutritional Deficiencies Associated With GLP-1 Receptor Agonist Therapy: A Narrative Review. Clin Obes. 2026 Feb;16(1):e70070. doi: 10.1111/cob.70070. PMID: 41549912. This blog is for educational and informational purposes only, and should not be considered medical advice. The information shared here is not intended to diagnose, treat, cure or prevent any disease. Please consult your doctor or a qualified healthcare professional before making any changes to your diet, lifestyle or supplement routine.
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Why we redesigned NeuroBoost
While our original NeuroBoost worked well for many, we saw an opportunity to refine the formula as science improved. Here’s why we updated one of our favourite products, and how the new ingredients offer clearer focus and better stress balance.
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Collagen or Whey Protein?
One of the most common questions we get is: "Should I be taking collagen or whey?" It is a lovely question, and one we love to help with! The short answer? These two proteins are so different from each other that comparing them is a bit like comparing a hammer to a screwdriver. Both are wonderful tools. They just do very different jobs. Yes, both whey and collagen are proteins. But that is really where the similarity ends. They are made of completely different building blocks, they support different tissues, and they offer very different benefits. By the end, you will know which one is right for what you are trying to achieve. Or, as we often suggest, whether both might belong in your daily routine. Whey protein Whey protein has been a staple in the world of nutrition for decades. It has been a natural byproduct of cheese-making for thousands of years. If you have ever seen the watery liquid that separates from curdled milk when making yoghurt or cheese, that liquid is whey. For most of history, it was thrown away or used for livestock feed. It was only in the last few decades that its incredible nutritional profile was properly recognised, and it became the staple of fitness and nutrition it is today. A few fun facts about whey: Whey protein is a complete protein, meaning it contains all 9 essential amino acids (the ones your body cannot make on its own). It is particularly rich in branched-chain amino acids (BCAAs): valine, leucine, and isoleucine, which are involved in muscle repair and growth. Leucine, one of the major amino acids, is able to stimulate muscle protein synthesis, which is why whey is so linked with muscle building. Whey comes in different forms. Whey Protein Concentrate is around 70 to 80% protein and contains some lactose and fat. Whey Protein Isolate is around 90% protein, with fat, lactose, and sugars filtered out through advanced processing. At Sally-Ann Creed®, we only stock Whey Protein Isolate, because we want you to get the highest quality protein source without any unnecessary extras. If lactose is an issue for you, or you are simply looking for the cleanest option, isolate is your friend. Collagen Here is a lovely fact most people do not know. Collagen is actually the most abundant protein in your body. It makes up roughly 30% of your total body protein, right now. It is the structural scaffolding that holds your skin together, cushions your joints, strengthens your bones, and gives shape to your tendons, ligaments, hair, and nails. Your body makes its own collagen all the time. But from around your mid-twenties, this natural production begins to slow. By your fifties, you may be producing significantly less collagen than you did in your twenties. This is one of the reasons skin, joints, and hair often start to feel different as we age. A few fun facts about collagen: Collagen is typically extracted from bovine (cow), marine (fish), or chicken sources. It is not a complete protein and does not contain all 9 essential amino acids. It is naturally very high in three amino acids: glycine, proline, and hydroxyproline. These are the building blocks of connective tissue. Collagen supplements are typically hydrolysed, meaning the protein has been broken down into smaller pieces called peptides, which are easier for the body to absorb. Whey vs collagen at a glance A quick side-by-side, so you can see the differences at a glance: Feature Whey Protein Collagen Made from Milk (whey portion of cheese-making) Bovine, marine, or chicken sources Complete protein? Yes, all 9 essential amino acids No, missing tryptophan amino acid Key amino acids BCAAs, especially leucine Glycine, proline, and hydroxyproline Main role Building and repairing muscle Structural support (skin, joints, bones) Best for Muscle support, preventing age-related muscle loss, balancing meals Skin, joints, hair, nails, connective tissue When to take Post-workout or as a meal protein top-up Any time, often with coffee in the morning The amino acid difference If you want to see just how different these two proteins really are, have a look at the building blocks or amino acids. This chart shows the amino acid content of both proteins, side by side, in grams per 100g of protein. Whey's main pro is leucine. Whey contains around 3.6 times more leucine than collagen. Leucine is the amino acid uniquely responsible for triggering muscle protein synthesis, which is why whey is the tool for muscle building. Collagen's pros are glycine, proline, and hydroxyproline. Together these three amino acids make up nearly half of collagen's entire structure. They are the building blocks of the connective tissue that keeps your skin, joints, and bones strong. Collagen contains no tryptophan. This is one of the 9 essential amino acids, which is why collagen is technically an incomplete protein. Hydroxyproline is unique to collagen. It is barely found anywhere else in nature. Which is why nothing else quite does what collagen does for connective tissue. Which should you choose? Choose whey if: You are looking to build or preserve muscle You are training regularly, especially strength training You are over 50 and want to protect against age-related muscle loss (sarcopenia) You are looking for a high-protein snack or breakfast supplement You want a complete protein that fills nutritional gaps Choose collagen if: You are focused on skin health, elasticity, or hydration You are supporting joint comfort or connective tissue recovery You want to support hair, nail, and gut lining health You are over 25 and want to top up what your body is starting to produce less of Choose both if: You want the full broad benefit of muscle support, connective tissue support, as well as hair, skin, and nails support. Nothing about these two proteins competes or conflicts—they complement each other. Whey protein and collagen are two very different proteins, doing two very different jobs. Framing them as rivals misses the point. They are not competitors. They are complements. At Sally-Ann Creed®, we offer both because we believe both matter. Our whey protein isolate for the muscle-building, complete-protein side of the equation. Our collagen for the skin, joint, hair, and connective tissue side. Explore our range: ♥ Pure Whey Protein Isolate → ♥ Pure Collagen Peptides → If you have any questions or want to learn more, please contact our dietitian at dietitian@sallyanncreed.co.za ♥ This article is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. If you have any concerns about protein intake, are managing a medical condition, or are pregnant or breastfeeding, please consult a qualified healthcare practitioner before starting any new supplement.
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Gut health basics 101
"Gut health" is one of those phrases we hear everywhere these days. On social media, in wellness magazines, from friends, from doctors, and, we suspect, from anyone who has recently started drinking kefir. It has become one of the most talked-about topics in nutrition, and yet, if we are honest, most of us still could not confidently explain what "the gut" actually is, or what a "microbiome" really does, or what the difference is between a prebiotic and a probiotic. If any of that sounds familiar, this blog is for you. We would love to walk you through the basics of gut health without any jargon we do not explain first. By the end, you will have a proper map in your head of what your gut is, what lives inside it, and why so much of your health, from digestion to immunity to mood, is being shaped by what is happening in there. The structure Your digestive system is the long, beautifully organised passageway that food travels through, from the moment you take a bite until the moment your body says goodbye to whatever is left. It stretches for several metres through the body, which is quite surprising given that all of it is neatly tucked into your torso! Technically, the "gut" can refer to the whole gastrointestinal tract, from mouth to bottom. In fact, a 2026 international expert consensus defined gut health as "a state of normal gastrointestinal function without active gastrointestinal disease and gut-related symptoms that affect quality of life." When people talk about "gut health" in everyday conversation, however, much of the attention tends to centre around the intestines and the gut microbiome, most of which is concentrated in the large intestine. The microorganisms Inside you, right now, there are trillions of microorganisms. Bacteria, yes, but also viruses, fungi, and other tiny life forms. Most of them live in your large intestine. Together, they are called your microbiome, and they are one of the most extraordinary things about being human. ❤ Your gut microbes can weigh around 200g in total ❤ You carry around 38 trillion microbial cells in your body, comparable to the number of your own human cells ❤ The genes inside your microbiome outnumber your own genetic code by around 150 to one ❤ Every person's microbiome is entirely unique. Even identical twins have different microbiomes These little tenants do far more than digest food. They make certain vitamins for you (like vitamin K and some B vitamins), they train your immune system, they produce compounds that talk to your brain, they help maintain the lining of your gut, and they ferment fibre into substances that keep the whole system healthy. Which is why the phrase "trust your gut" turns out to be much more literal than we ever realised. A little glossary of the words you might keep hearing Microbiome and microbiota Almost interchangeable, though technically slightly different. The microbiota refers to all the microbes themselves. The microbiome refers to the microbes plus their genetic material and everything they produce. In everyday conversation, both are used to mean roughly the same thing. Probiotics Live beneficial microbes that, when consumed in adequate amounts, can be helpful to your health. Found naturally in fermented foods like yoghurt, kefir, sauerkraut, kimchi and miso. Also available as supplements. Prebiotics The food that your gut microbes love to eat. Prebiotics are types of fibre and plant compounds that we cannot digest, but our microbes can. Found in foods like onions, garlic, leeks, asparagus, oats, bananas and legumes. Postbiotics This can have two meanings. Postbiotics are inactivated microorganisms and/or their components or compounds produced by the microorganisms that have been shown to provide a health benefit. Unlike probiotics, the microorganisms themselves are no longer alive. This is the category that pasteurised or inactivated beneficial microorganisms can fall into eg Sally-Ann Creed® Akkermansia Postbiotic. Synbiotics Any product or food that contains both prebiotics and probiotics together. The idea is that you provide both the beneficial microbes and the food they need to thrive. Fermentation The process by which microbes break down carbohydrates in the absence of oxygen. It happens in your gut every day, and it also happens in the making of sourdough, yoghurt, wine, beer, kimchi and sauerkraut. Short-chain fatty acids (SCFAs) The beneficial compounds your gut microbes produce when they ferment fibre. Butyrate is the most famous one and is the preferred fuel source of the cells lining your colon. SCFAs are one of the main reasons fibre is so wonderful for you. Intestinal permeability The scientific term for how easily substances pass through the lining of your gut. A small amount of permeability is normal and necessary. When it becomes excessive, some researchers refer to it colloquially as a "leaky gut", though this is still an actively researched area rather than a formal medical diagnosis. Dysbiosis An imbalance in the microbial community, either too few of the helpful microbes, too many of the less helpful ones, or a loss of overall diversity. Dysbiosis is linked with a wide range of conditions from digestive discomfort to skin issues. Gut-brain axis The two-way communication system between your gut and your brain, largely via the vagus nerve, plus a network of hormones and immune signals. This is why your emotions can affect your digestion, and why what happens in your gut can affect your mood. The vagus nerve A long cranial nerve that connects your brain directly to your gut (and to most of your other organs). It is one of the main highways along which your gut and brain communicate. Why any of this actually matters The reason gut health has become such a huge topic is because researchers keep discovering that the gut influences so much more than digestion. Immunity. A significant proportion of your immune system resides in tissue lining your gut, sometimes referred to as gut-associated lymphoid tissue (GALT). A well-supported gut microbiome helps train and regulate your immune response. Mood and mental health. The gut and brain communicate continuously through what we now call the gut-brain axis, involving the vagus nerve, immune signals, hormones and microbial metabolites. Interestingly, most of the body's serotonin is produced in the gastrointestinal tract, although this serotonin does not directly cross into the brain. Researchers are continuing to investigate how the microbiome may influence mood, stress and mental health through these interconnected pathways. Skin. Researchers are increasingly studying connections between the gut microbiome and inflammatory skin conditions such as acne, eczema and rosacea, an emerging area sometimes called the gut-skin axis. Hormones. Certain gut microbes help metabolise oestrogen, which means gut health may play a subtle role in hormone balance, particularly for women. Weight and metabolism. Emerging research suggests the microbiome influences how we extract energy from food, how full we feel after meals, and even our tendency to store fat. Sleep and energy. Sleep and the gut microbiome also appear to have a two-way relationship. Studies have found associations between sleep patterns and differences in gut microbial communities. Small, everyday ways to support your gut The most powerful things you can do for your gut are almost embarrassingly simple. Eat more plants, and eat more different plants. Diversity of plants supports diversity of microbes. Include some fermented foods. A spoonful of sauerkraut with a meal, a small glass of kefir in the morning, or a serving of plain live yoghurt with breakfast can all help. Feed the microbes with fibre. Prebiotic fibres from oats, legumes, onions, garlic, leeks and slightly underripe bananas are especially useful. Cut back on ultra-processed foods. Highly processed foods tend to be low in fibre and high in additives that some research suggests can disrupt the microbiome. Sleep and move. Both regular sleep and regular movement have been shown to positively influence the microbiome. Be careful with unnecessary antibiotics. Antibiotics can be life-saving when needed, but they also disrupt the microbiome significantly. If you need them, they are worth taking. If you can avoid unnecessary ones, that helps. Manage stress. Chronic stress genuinely affects gut function and microbial balance. Anything that supports your nervous system, like breathwork, time in nature, or good sleep, also supports your gut. A little something from us Because we love this topic so much, we have put together a range of gut-supporting supplements: a probiotic (live beneficial microbes), a prebiotic (the fibre that feeds them), and a postbiotic (an inactive form of a beneficial bacterium). Each one supports a different part of the same beautiful ecosystem, and they can be used on their own or together depending on what your gut needs. Explore our range: ❤ Prebiotic (Maxifos Prebiotic Powder) → ❤ Probiotic (Maxibiotic 20) → ❤ Postbiotic (Akkermansia Postbiotic) → If you have any questions or want to learn more, please contact our dietitian at dietitian@sallyanncreed.co.za ❤ This article is for educational purposes only and is not intended to diagnose, treat or replace medical advice. If you have any concerns about your gut health or are managing a digestive condition, please consult a qualified healthcare practitioner before making significant changes to your diet or supplement routine. References 1. Marco ML, Cunningham M, Bischoff SC, et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of gut health. Nature Reviews Gastroenterology & Hepatology. 2026;23:432–448. 2. Salminen S, Collado MC, Endo A, et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics. Nature Reviews Gastroenterology & Hepatology. 2021;18:649–667. 3. Marco ML, Sanders ME, Gänzle M, et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nature Reviews Gastroenterology & Hepatology. 2021;18:196–208. 4. Ross FC, Patangia D, Grimaud G, et al. The interplay between diet and the gut microbiome: implications for health and disease. Nature Reviews Microbiology. 2024;22:671–686. 5. Loh JS, Mak WQ, Tan LKS, et al. Microbiota-gut-brain axis and its therapeutic applications in neurodegenerative diseases. Signal Transduction and Targeted Therapy. 2024;9:37.
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The story of AI
Have you noticed that "AI" seems to have appeared everywhere? It is on our phones, in our search results, even being used in some of the tools we use for work. Depending on who you ask, it is either the greatest invention since the internet, or the beginning of the end. We don't think either is quite true. We thought it might be nice to write a blog on what AI is and without any hype and without any doom. Where AI came from and how it actually works. What is AI? Artificial intelligence, or AI, refers to computer systems that are designed to perform tasks that would normally be associated with "human intelligence" such as recognising speech, translating languages, solving problems or generating text. Chances are, you've already been using AI for years without even realising it. When your phone predicts the next word you're typing When Netflix recommends a programme When Google Maps reroutes you around traffic When your email filters out spam, that's all AI The type of AI that has become famous over the past few years is called a Large Language Model (LLM). Instead of memorising answers like a giant encyclopaedia, these models learn patterns from enormous amounts of text, including books, websites, scientific papers and publicly available information. When you ask a question, they use those patterns to generate what they predict is the most helpful response. But that is all it is. This is one of the most important things to understand about AI. It doesn't think the way you do or felt pain or ever been hungry. It doesn't know who you are unless you tell it. It generates responses based on patterns it has learned. And that's why AI can be incredibly helpful, but it also should never replace your own judgement or the advice from a qualified healthcare practitioner. A short history 1950 The mathematician Alan Turing published a paper called "Computing Machinery and Intelligence", which asked the now-famous question, "Can machines think?". He proposed what became known as the Turing Test: if a person could not tell whether they were talking to a human or a machine, the machine could be said to be intelligent. This paper is considered the beginning of AI as a serious idea. 1966 A researcher at MIT called Joseph Weizenbaum created ELIZA, one of the first chatbots. It mimicked a psychotherapist by rephrasing whatever you said back to you as a question. If you typed: "I'm feeling anxious today." ELIZA might reply "Why do you think you're feeling anxious?". It was simple, and yet people using it began to open up to it as if it were a real person. Weizenbaum was reportedly unsettled by how easily humans formed emotional bonds with a machine. Nearly sixty years later, we are seeing exactly the same thing with modern AI chatbots. 1997 When the computer beats the chess champion. IBM's chess-playing computer Deep Blue defeated the reigning world champion Garry Kasparov. For many people, this was the moment they realised computers could outperform humans in tasks once thought to require uniquely human intelligence. 2017 A group of Google researchers published a paper called "Attention Is All You Need", which introduced a new AI architecture called the transformer. Instead of reading one word after another like older computer systems, transformers learnt to understand the relationships between all the words in a sentence at the same time and today, almost every modern AI chatbot including ChatGPT, Claude, Gemini and Microsoft Copilot is built using this breakthrough. 2022 On 30 November 2022, OpenAI released a chatbot called ChatGPT. Within five days, it reached one million users. Within two months, it had reached 100 million users, making it the fastest-growing consumer application in history at the time. To put that into perspective, we researched that Instagram took around two and a half years to reach the same number. By early 2026, ChatGPT had grown to around 900 million weekly active users, showing just how rapidly AI has become part of everyday life. What are people actually using AI for? If you are new to AI these are some examples that it is being used for: Summarising a long document into three bullet points Helping a child understand tricky maths homework Suggesting recipe ideas for whatever is left in the fridge Translating a menu on holiday Preparing questions to ask a doctor before an appointment Explaining a medical or scientific term in plain language Brainstorming a birthday present Here are a few real examples we tried, to give you a sense of what that looks like in practice. An everyday example, turning what you have in the fridge into three dinner ideas in seconds. A learning example, using AI to make a tricky word easier to picture. For example, you could ask AI to explain what fibre is or summarise a scientific paper on vitamin D. But if you ask whether you need vitamin D, that's a question that still requires your medical history, blood tests and advice from your healthcare professional. The exciting bit and the slightly worrying bit One of the reasons AI feels so remarkable is that it can appear to "understand" us. You can ask it to explain a blood test, rewrite a difficult email, plan a week's meals or even help you understand a research paper. Often, the answers sound thoughtful, confident and surprisingly human. But there is something important to remember. AI is designed to produce the most likely answer based on patterns in the information it has learned from. It does not independently verify every fact before it responds, and it can occasionally produce information that is inaccurate or outdated while sounding completely convincing. This is sometimes called an AI hallucination. For example it might invent a paper that doesn't exist or give a wrong date for an event. It is one of the reasons we always recommend checking important medical, legal or financial information with trusted sources. Will AI replace us? If history can tell us anything is that technology, rather than eliminating jobs, usually changes them. Calculators did not replace mathematicians. GPS did not replace pilots. The internet didn't replace teachers. Instead, they changed how people worked. The same is likely to happen with AI. Many repetitive tasks may become faster, allowing professionals to spend more time doing the things that require human judgement, empathy, creativity and experience. Which AI should you use? You may have heard names like ChatGPT, Claude, Gemini and Copilot. Our IT colleague explained it to us that the different types are like different makes of cars. ChatGPT (OpenAI) is for everyday questions, writing, brainstorming ideas, learning new topics, explaining complex concepts and coding. It is one of the most widely used AI assistants in the world. Claude (Anthropic) is known for writing and working with long documents. Many people enjoy using Claude for reports, creative writing and detailed analysis. Gemini (Google) is Google's AI assistant that works closely with Gmail, Google Docs and other Google services. It is particularly useful for people already using Google. Microsoft Copilot is built into Microsoft Word, Excel, Outlook and Teams. Copilot is designed to improve productivity by helping users draft documents, analyse spreadsheets and summarise meetings. Our thoughts AI isn't magic, it isn't alive and it is not perfect. But it could be one of the most important tools humanity has ever built. Like the internet before it, it will almost certainly change the way we learn, work and solve problems. Use it to learn. Use it to save time. Use it to explore ideas. But for important decisions, especially those involving your health, keep asking questions, keep thinking critically and keep speaking to trusted professionals. Technology will continue to evolve.Human judgement will always matter. If you have any questions or want to learn more, please contact our team at admin@sallyanncreed.co.za ❤ This article is for educational purposes only and is not intended to diagnose, treat or replace medical, legal or financial advice. AI tools can be a useful starting point for learning, but important decisions, especially those relating to your health, should always be discussed with a qualified professional.
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