Articles
The truth about our Whey Protein Isolate
At Sally-Ann Creed we are passionate about bringing the best, clean and pure supplements to promote health and longevity to our clients. Let’s explain why our Best Whey Isolate stands out compared to others. We asked our dietitian to compare several popular whey protein powders on the market, and here’s what you need to know to make the best choice for your family. Whey protein is the by-product of cheese manufacturing (at Sally-Ann Creed we get ours from USA mozzarella production). It originally starts with cow’s milk which contains two types of protein—whey (80%) and casein (20%)—remember Little Miss Muffet?. During cheesemaking, enzymes are added to the heated milk which cause the casein in the milk to coagulate, or change to curd, separating from a liquid substance. The liquid substance is the whey which is further separated into the three types of whey. Side note: Both whey and casein are high-quality complete proteins, however casein is referred to as a “slow” protein due to its slow absorption and digestion whereas whey protein is much quicker to digest and higher in leucine. FUN FACT: Did you know that creatine is NOT a protein? It’s a compound that is naturally created to help provide energy to the cells in your body. It is used in conjunction with protein to promote muscle growth when combined with weight training. Pure protein with superior quality: Our Best Whey Isolate is made with only whey protein isolate sourced from quality mozzarella. Giving you a product that’s 86% pure protein. Compared to other products that range between 66% and 71% protein, we lead the whey. 😂 Why choose whey isolate? Ideal for those with lactose intolerance Absorbs quickly for faster recovery and body usage Contains minimal carbs (0g sugar) Per serving protein comparison: Creed Whey Isolate: 31g protein (86%) Best Whey Isolate: 20g protein (86%) Competitor 1: 23g protein (72%) Competitor 2:20g protein (69%) Competitor 3: 25g protein (65%) Clean, Minimal ingredients: We believe in keeping our products simple, clean and natural. The only ingredients in our Best Whey Isolate are whey protein isolate and sunflower lecithin. Absolutely no sugar, artificial sweeteners, flavourings or unnecessary fillers. In contrast, other brands include: Vegetable oils Sugars, syrups Artificial flavourings Preservatives Maltodextrin Natural Flavours: Our whey comes in two flavours: Unflavoured Chocolate—made with real, non-GMO cocoa powder for a natural, wholesome taste Unlike other products loaded with artificial flavours we wanted our customers to be able to customise their protein smoothies with alternative flavours from nature such as berries, nut butter or vanilla extract. Low-Carb Friendly: With 0g sugar and only 1.5g carbs per serving, our Whey Protein Isolate is perfect for those seeking a high-quality protein for daily use without the added unnecessary and unclean ingredients- because you deserve nothing but the best. Product Name Creed Whey Isolate (36g serving) Best Whey Isolate (24g serving) Product A (32g serving) Product B (38g serving) Product C (29g) Protein amount 31g 20g 23g 25.3g 19.6g Protein type Whey Protein Isolate Whey Protein Isolate Whey Protein Isolate, Whey Protein Hydrolysate, Whey Protein Concentrate Whey Protein Concentrate, Whey Protein Isolate, Whey Protein Isolate, Whey Protein Concentrate Carbohydrates 1.5g 1.2g 2.8g 7g 1g Flavours Plain and chocolate (cocoa powder) Plain and chocolate (cocoa powder) Cocoa, speckled eggs, milk tart etc Biscuit flavour, birthday cake, chocolate etc Vanilla Ingredients Whey protein isolate and lecithin (sunflower) Whey protein isolate and lecithin (sunflower) Protein blend (Whey Protein Isolate, Whey Protein Hydrolysate, Whey Protein Concentrate), Cocoa Powder (7 %), Flavouring, Sodium Chloride, Stabiliser, Non-nutritive Sweetener Blend (Sucralose, Acesulfame-K), Whey Protein Concentrate, Whey Protein Isolate, Cookie Crumbs (13,2 %) , Flavouring, Stabiliser (Xanthan Gum), Pink Himalayan Salt, DigeZyme® (Multi-Enzyme Complex), Non-nutritive Sweetener (Sucralose). Whey Protein Isolate, Whey Protein Concentrate, Cocoa Powder, Craftie Inuin, Fat Powder, MCT Powder, Stabiliser, Pink Himalayan Salt. Emulsifier, Non-nutritive Sweetener [Steviol Extract), Digezyme® (Digestive Enzyme Blend: Amyloses, Proteases, Lipases, Lactases and Cellulases)
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What are endocrine disruptors?
Information (and misinformation) is everywhere in the media, so it’s easy to feel overwhelmed. One topic that often raises questions is endocrine disruptors (EDCs). Our role at Sally-Ann Creed is to provide you with the science and context, we’re not here to create fear, but to educate and empower. In this blog, we’ll look at what EDCs are, where they’re found, how they may affect health and simple daily swaps to reduce exposure. According to the Endocrine Society (2025), “An endocrine-disrupting chemical (EDC) is defined as: ‘an exogenous chemical, or mixture of chemicals, that can interfere with any aspect of hormone action.’ These can include natural or manufactured chemicals, such as pesticides, biocides, chemicals in plastic polymers (including breakdown products or constituents), food contact materials, cosmetics, and others.” Hormones are chemical messengers that help regulate metabolism, growth, reproduction, mood and sleep. They’re made by your endocrine system which includes your pituitary, thyroid, pancreas, adrenal glands and ovaries or testes and travel through the bloodstream to act on target tissues. Examples include insulin, oestrogen, testosterone, thyroid hormones, cortisol and adrenaline. Image source So why should we be aware of endocrine disruptors? Imagine your body is trying to send critical messages, and something external intercepts or “garbles” it. That’s what EDCs do, they disrupt communication, either by acting like hormones (mimics), blocking hormone receptors or interfering with hormone production or breakdown. When those signals get distorted, even slightly, the effects ripple through the body. You might feel it as changes in your menstrual cycle, thyroid function, sleep, mood, skin breakouts, energy, fertility challenges or weight regulation. Some recent studies are showing: Higher prenatal endocrine disruptor interactions were linked with more behavioural difficulties – Nature 2024. Reviews report associations between EDCs and earlier (or shifted) pubertal development – Jornal de pediatria (2022). In 2023, Europe’s food-safety authority set a much lower tolerable daily intake for BPA (0.2 ng/kg/day), reflecting new evidence. A European biomonitoring project found BPA in 92% of adults, with many exceeding thresholds compatible with that new limit. A 2023 Nature Communications study showed UV nail dryers can damage DNA and cause characteristic mutations in mammalian cells (lab data, not people). In fact, as of 1 September 2025, the EU prohibits TPO (a nail polish photo-initiator) in cosmetics. So we can expect to see more TPO-free formulations. Other studies are exploring links between EDCs and conditions such as PCOS, thyroid disorders, breast and prostate cancers and metabolic syndrome. What are examples of endocrine disruptors and where can we find them in day to day life? (For a more detailed table please see bottom of blog) ❌ Food contact and plastics: Some additives can migrate from packaging (cling wrap, plastic food containers), especially with heat, time, and fatty or acidic foods. ❌ Personal care and cosmetics: Certain fragrances, preservatives (eg some parabens), UV filters and nail products are frequent discussion points. ❌ Thermal receipts “till slips”: Many contain bisphenols (BPA/BPS) that can transfer to skin. ❌ Indoor dust: Household dust can carry phthalates and PFAS from furnishings and finishes. ❌ Pesticide residues on food ❌ Contaminated water or industrial pollution ❌ Cigarette smoke (active and second-hand) ❌ Cleaning products Image source This is particularly important during critical windows of development such as: Pregnancy and fetal development Infancy and early childhood Puberty Perimenopause and menopause What can you do to lower your risk? NB- You don’t need to overhaul your life in one day. But you can make smart, sustainable swaps that reduce your EDC exposure over time. Choose glass or stainless steel containers over plastic Don’t microwave food in plastic, use ceramic or glass Choose natural, fragrance-free or low-tox personal care Switch to eco-friendly cleaning products without synthetic scents Wash produce thoroughly and choose organic where possible Limit handling of thermal receipts Ventilate your home and vacuum regularly to reduce dust-borne chemicals Eat plenty of cruciferous vegetables (broccoli, cabbage, rocket) to support liver detox (may consider milk thistle or Sulforaphane a compound from broccoli that helps our bodies natural detox system) Include fermented foods or probiotics for gut health Endocrine disruptors aren’t something to panic over, but they are something to be aware of. The goal isn’t to live in a bubble or throw out everything you own. It’s about building awareness and making small, consistent swaps that support your body’s natural ability to detox, balance and thrive. Chemical family What it is / role Where you might find it Label clues / aliases Simple swap Bisphenols (BPA, BPS, BPF) Monomers/thermal developers used in plastics & thermal paper Some can linings; thermal receipts; older rigid polycarbonate bottles/lids “BPA‑free” (may still use BPS/BPF); resin code 7 (PC); receipts rarely labelled Heat/store food in glass/ceramic/stainless; choose e‑receipts; avoid heating old polycarbonate Phthalates (DEHP, DBP, DINP; DEP common in perfumes) Plasticisers; solvents/fixatives in fragrance Fragranced personal care; PVC/vinyl (flooring, shower curtains); some packaging Fragrance/Parfum; PVC/vinyl; look for diethyl phthalate (DEP) in perfumes Go fragrance‑free or phthalate‑free; favour non‑vinyl materials; ventilate and wash hands after DIY Parabens (methyl‑, propyl‑, butyl‑paraben) Preservatives in cosmetics/toiletries Lotions, shampoos, make‑up, some wipes Ingredients ending “‑paraben” (e.g., methylparaben) Choose paraben‑free options; keep routines simple (fewer products) UV filters (oxybenzone/benzophenone‑3; octinoxate/ethylhexyl methoxycinnamate) Organic sunscreen filters used in some cosmetics Certain chemical sunscreens; lip balms; foundations Oxybenzone / Benzophenone‑3 (BP‑3); Octinoxate / Ethylhexyl methoxycinnamate If avoiding these, choose mineral sunscreens (zinc oxide/titanium dioxide), plus hats & shade Triclosan Antibacterial agent (now less common) Older “antibacterial” soaps, some toothpastes/cleansers Triclosan; Triclocarban (bar soaps) Opt for triclosan‑free; plain soap + water for routine handwashing Triphenyl phosphate (TPHP) Plasticiser/flame retardant used in some nail polishes Nail polish; occasionally other coatings Triphenyl phosphate; TPHP (metabolite DPHP isn’t on labels) Pick TPHP‑free polish; avoid skin contact with uncured gels; UV‑blocking gloves/SPF for curing lamps
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What is Creatine?
Creatine is a naturally occurring compound that plays an incredibly vital role in energy production, especially during high-intensity activity or increased energy demand. It helps regenerate ATP (adenosine triphosphate) the body’s primary energy currency or, making it essential for movement, recovery, brain function and even healthy ageing. As humans, we get creatine from two sources: Endogenously: meaning the body produces it Exogenously: through dietary intake Creatine is synthesised in the kidneys, liver and pancreas from three amino acids: arginine, glycine and methionine, at a rate of around 1g per day. Once produced, it is transported to tissues with high energy demands, mainly skeletal muscle and smaller amounts are stored in the brain, heart and other organs, where creatine continues to support cellular energy metabolism. An omnivorous diet typically provides 1-2g of creatine per day, primarily from red meat fish and poultry (0.4-1g of creatine per 100g raw meat), In contrast, plant-based foods contain virtually no creatine, which is why vegetarians and vegans often have lower creatine stores and may benefit more noticeably from supplementation. Creatine has an incredibly neutral taste so is very easy to add into your schedule. At Sally-Ann Creed, we always advocate a food-first approach, but when it comes to creatine, supplementation can be particularly effective, especially for those who are plant-based, active or experiencing hormonal changes like perimenopause and menopause. One of creatines primary benefits is its ability to assist with cellular energy. Your body’s quick-burst energy comes from ATP- like a phone battery that drains quickly under load. When used, ATP becomes ADP, losing one phosphate. Phosphocreatine (PCr) acts like a portable power bank, donating a phosphate to recharge ATP. So by topping up your PCr stores, creatine helps your muscles, brain, heart and liver keep performing-delaying fatigue and improving energy output when you need it most. For her: Women naturally store and produce less creatine than men, which may affect energy, strength and recovery, especially during hormonal fluctuations like the menstrual cycle, perimenopause or menopause. Research shows creatine can: Support energy and mood during the luteal phase Enhance strength, tone and recovery Improve cognitive and physical performance without causing bulk The myth that creatine causes “bulky muscles” is unfounded. Most women experience better muscle tone and workout results, not unwanted size. Temporary water retention is mild and actually helps improve muscle performance. For active women or those navigating hormonal shifts, creatine offers real support for metabolism, energy and resilience-without compromising femininity. For him: Men often turn to creatine for the “big three”: strength, size and recovery and for good reason. A 2024 meta-analysis found that men supplementing with creatine gained an average of 4.4 kg in upper-body strength and 11 kg in lower-body strength over 4-12 weeks with resistance training. But that’s not all. Creatine also supports: Faster recovery between sessions Reduced muscle soreness and inflammation Improved bone strength via muscle loading and enhanced osteoblast activity
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Creatine's resurgence as a womens health superpower
Creatine has come a long way. Once known mainly as a muscle-building supplement for bodybuilders and athletes, it’s now being recognised for so much more—especially when it comes to women’s health. From supporting brain function and bone strength to enhancing energy levels and resilience during perimenopause and menopause, creatine has been redefined and is experiencing a resurgence among a broader community. Creatine Monohydrate is one of the most popular and extensively studied supplements in the world. Literally HUNDREDS of clinical trials in humans have consistently demonstrated its safety and effectiveness, not just for exercise performance and muscle recovery, but recently for cognitive support, healthy ageing and bone health. The decades of research and a strong body of evidence have established creatine as one of the most studied and effective supplements for improving exercise performance. Authoritative professional health bodies, including the FDA and National Institutes of Health, recognise creatine monohydrate as a safe and effective nutritional supplement. After thoroughly reviewing the science and carefully studying the benefits, safety and broad advantages of creatine, our team knew we had to bring this incredible supplement to you. We’ve spent months researching and ensuring that it’s backed by evidence, not hype. We wanted to cut through the noise of social media and bring real science to the women (and men) we support every day. In short, creatine is not a steroid, not a gimmick, and certainly not just for men. What is creatine? Creatine occurs naturally in our body. Humans both create it in our body and obtain it through diet. Synthesised in the body from amino acids arginine, glycine and methionine (11)(1), creatine is created mainly in the kidneys, pancreas and the liver at a rate of around 1g a day. It is stored in tissues where there is a high need for energy such as the muscles, cells and brain. Because creatine has such an important role in energy production, 95% is stored in skeletal muscle (1)(2). In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine. Creatine from your diet In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine. Creatine is naturally found in animal-based foods, especially red meat, fish and to a lesser extent in poultry. Plant-based foods contain virtually no creatine, which is why vegetarians and vegans generally have lower creatine levels. At Sally-Ann Creed, we always advocate a food-first approach, however, in the case of creatine, supplementation may be more beneficial. For reference 100g raw beef contains approximately 0.9-1g of creatine, 100g raw pork provides around 0.6-0.9g, 100g raw chicken about 0.4g Cooking causes some loss of creatine, as it can degrade to creatinine (a less active compound) and boiling, frying or grilling can reduce creatine content by up to 30% depending on the cooking time and method (1)(10). If you would like to learn even more about this incredible product, visit our Creatine Reinvented page.
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Collagen and your bones
Quoting directly from a scientific journal article, “hydrolysed collagen has a positive therapeutic effect on osteoporosis and osteoarthritis with a potential increase in bone mineral density, a protective effect on articular cartilage, and especially in the symptomatic relief of pain.” Collagen peptides are a form of collagen that has been broken down into smaller, absorbable pieces through a process called hydrolysis. These peptides are usually derived from bovine, marine or chicken. While they’re often promoted for improving skin, nails and hair, there are several studies that have explored their effect on bone health- particularly in the context of osteopenia and osteoporosis. • Animal studies first suggested that collagen peptides may help improve bone structure and density. • This led to human trials in postmenopausal women, who are particularly at risk for age-related bone loss. In one randomised controlled trial, daily supplementation with 5g of collagen peptides for 12 months significantly increased bone mineral density (BMD) in the lumbar spine and upper femur and showed elevated levels of P1NP, a key marker of bone formation. The four-year follow-up revealed that participants continued to maintain these gains in BMD over time. One of the main components of our bone matrix is type 1 collagen. This is what gives our bones their strength, structure and slightly flexible nature. As our natural collagen production decreases with age, so too does our bone density. This reduction in bone mass can lead to conditions such as osteoporosis as well as an increased risk of bone fractures. Collagen supplementation has been shown to assist with bone health as it possesses osteogenic properties. This means that collagen is not only able to influence bone formation through growth and repair, but it is also able to regulate bone loss. It does this by being able to ensure that there is the correct balance between bone resorption (breakdown) and bone formation during the bone remodelling process. Bone remodelling is a lifelong process that is vital for the maintenance of our skeleton. It is the process of ‘old’ or more mature bone tissue being removed from the skeleton, to be replaced with new bone tissue. This process is important for the micro-damages that occur from our daily activity but also for when more serious injuries occur, such as bone breakages or fractures. I have found that many of my clients often do not/can not include dairy products such as milk, cheese or yoghurt for a number of reasons. Milk can be an easy and reliable source of calcium, so if you don’t eat dairy, it’s important to know how to get enough from other foods. Even then, you might not be getting enough calcium according to recommendations, unless you’re having about 2 cups of milk or yoghurt plus some cheese every day, along with other calcium-rich foods. If you want to know if you are getting enough it may be a good idea to track what you eat to see if you’re meeting your calcium needs. Before I go on, calcium can sometimes get a bad rep. Its true that too much calcium from supplements can raise the risk of kidney stones or vascular calcification, especially if not balanced with K2, vitamin D3 and magnesium to ensure it’s properly used by the body and directed into the bones, not soft tissues. It’s not about loving or hating calcium, it’s all about context. The opinion backed by science is that consumed wisely and in combination with other nutrients, calcium supports bone health. Neglecting it altogether (especially in women post-menopause) risks creating a nutrient gap. So how much do we need? According to the National Institute of Health, the below table is the recommended daily allowances per day. Age Male Female 1–3 years 700 mg 700 mg 4–8 years 1,000 mg 1,000 mg 9–18 years 1,300 mg 1,300 mg 19–50 years 1,000 mg 1,000 mg 51–70 years 1,000 mg 1,200 mg >70+ years 1,200 mg 1,200 mg Here’s a table of foods that are wonderfully natural sources of calcium: Food Amount Calcium Milk or yoghurt 1 cup (250ml) 300mg Cheese 30g 220–300mg Cooked greens (eg kale) 1 cup 100–150mg White beans (cooked) 200g 200mg Kidney or other beans (cooked) 200g 80–100mg Tahini 2 tbsp 120–130mg Almonds 30g 80–85mg Canned sardines, pilchards (with bones) 100g 300–400mg Linseeds (flaxseeds) 30g 80mg Cottage cheese ½ cup 70–80mg Sesame seeds 30g 270–280mg Sunflower seeds 30g 60–80mg Broccoli (cooked) 1 cup 60–100mg Orange (medium) 1 fruit 50–60mg Peanuts, walnuts 50g 25–35mg Blackstrap molasses 1 tbsp 150–180mg Chia seeds 2 tbsp 170–180mg My top tips: Bioavailability (or how well a nutrient is absorbed) matters. For example calcium from small-boned fish may be more readily absorbed than calcium from a high-oxalate veggie like spinach. Pair with vitamin D3, K2 and magnesium for optimal absorption. Avoid calcium inhibitors, such as excess caffeine, salt and oxalates. Take iron rich foods/supplements at separate times to calcium rich foods as they can compete in the digestive system. And lastly, very high intake of phosphorus (which is found in fizzy drinks as an example) can decrease calcium absorption. Moderation is key! So as you can see above, it is important that we are mindful of our intake and have a variety of foods.
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How to handle anxiety
Imagine you are a cavewoman (or caveman) and you are scanning the land, hunting your next meal. Suddenly you hear a rustle and it’s a lion! Now you’re running away, heart racing, sweaty palms, and your breathing speeds up-because your body feels you are in trouble and it’s using all its might to protect you. You’re not thinking about dinner anymore—you’re focused on survival. That exact response is anxiety, in its most ancient, primal form. It’s your body’s built-in “Panic! This is your alarm” system, and it’s designed to protect you from danger. Even today, thousands of years later, our nervous system is still wired the same way. The only difference really is that these days the lion has been replaced with a million Whatsapps, money stress, traffic, social pressure, kids schedules, and just life in general. This rush of fear or unease comes from a small part of your brain called the amygdala. It constantly scans your environment for threats, whether it’s real or imagined. When it detects danger, stress hormones like adrenaline and cortisol get released. These chemicals help you fight, flee or freeze, whatever it takes to survive the threat. The problem? In modern life, we don’t burn off that energy by running from predators. So we end up feeling the effects of anxiety which are tight chest, racing thoughts, digestive issues as examples without the resolution that physical danger used to bring. Stress is your response to external pressures like a work deadline or morning jam. It usually passes once the situation resolves. Anxiety however, is more persistent. It can feel like fear without a clear cause or it may linger long after the stressor is gone. A little anxiety is normal. It can even help sharpen your focus and keep you alert. But when it becomes overwhelming, chronic, debilitating, or interferes with daily life, it may be part of an anxiety disorder. Anxiety can look like this: Racing thoughts or spiralling worry Sleep issues Stomach upsets or digestive problems Muscle tension or headaches Feeling easily overwhelmed, irritable and/or disconnected So what can you do? There is some good news- just like you can train your muscles, you can train your nervous system. Here are a few little ways to help your body feel safe again: Breathe like a cavewoman at rest. Long, slow exhales activate your parasympathetic nervous system (your calm state). Try- in for 4 seconds, out for 6 seconds. Repeat for a few minutes when you feel anxious. Move your body. Your body was built to move! Movement is one of the best ways to burn off excess stress hormones. Walk, stretch, swim, dance or do any strength training to help your body get rid of any toxic stress. Eat to support your brain. Stable blood sugar = stable mood. Include healthy fats (yes, fats), fibre and protein in your meals. Nutrients like magnesium, B vitamins and omega-3s are especially calming for the nervous system. More on this below. Rest like you mean it. Your brain needs downtime. Good sleep, less screen time and real relaxation (not just scrolling) help regulate anxious thoughts Talk about it. You’re not alone. Therapy, journaling or chatting with someone you trust can shift anxiety from a chaotic swirl into something you can understand and manage. Often anxious thoughts feel like a messy, knotted ball of wool and talking them through to gently untangle the threads, turns these knots into a neat, soft ball of yarn you can actually work with. At Sally-Ann Creed we want you to know anxiety isn’t a flaw. It’s a feature of your beautifully protective, slightly overreactive brain. The same system that helped your ancestors outrun lions now needs your help adjusting to traffic, emails and deadlines. “Anxiety is not a disease-it’s a signal. Your body is trying to tell you something important: that you need safety, rest, or a change.” Dr. Nicole LePera, holistic psychologist Magnesium Why do you see “magnesium” everywhere you go or every time you open up social media? Is it the incredible nutrient that it’s played out to be? Absolutely!! It’s involved in over 300 enzymatic reactions It regulates cardiac rhythm Muscle movements, nerve function, DNA repair and so much more A few quick facts: Magnesium is stored in our bones (50-60%), muscles (30%) and in our brain and other tissues (10-20%). The recommended daily intake for females over 19 is 240-360 mg and for males is 240-420 mg. Pumpkin seeds, chia seeds, dark choc, spinach and beans and oats are all really nice sources of magnesium. But the focus of this article is on magnesium’s role in anxiety and stress, in particular how magnesium helps your body respond to and recover from stress. When you’re stressed (whether physically, mentally or emotionally) your body burns through magnesium more rapidly. Low magnesium levels can increase the production of stress hormones like cortisol, which in turn can worsen feelings of anxiety, fatigue and irritability. In fact, one fascinating study found that 45% of stressed individuals had a magnesium deficiency at baseline. Even more interesting? Magnesium deficiency symptoms and stress symptoms often look exactly the same. Anxiety, fatigue, low mood, irritability, tight muscles, poor sleep, all can stem from either stress or low magnesium or both. Low magnesium → more sensitive to stress → stress uses up even more magnesium → repeat. The sciency bit: Magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis of your body’s central stress response system. In other words, it helps you shift from fight-or-flight back into rest-and-repair. When your brain senses danger (even if it’s just traffic), your hypothalamus releases Corticotropin-releasing hormone (CRH) to tell your pituitary to make adrenocorticotropic hormone (ACTH) which tells your adrenal glands to release cortisol, your main stress hormone. Here’s where magnesium is really great: Magnesium calms the part of your brain that sounds the stress alarm, so your body doesn’t jump to full alert so quickly (Magnesium moderates NMDA receptors in the hypothalamus, so less CRH is released at the start of the cascade.) It helps your brain pass on the stress message in a more balanced way (In the pituitary, magnesium keeps cells from overreacting to CRH, preventing an oversized ACTH surge) Magnesium helps your adrenal glands release cortisol in a more measured way, avoiding a flood of stress hormones (t influences adrenal enzymes so cortisol release is more measured, not a full‑blown flood) It supports the feedback loop that tells your body, “Okay, danger’s passed you can relax now.” (By supporting glucocorticoid receptors, magnesium helps cortisol feedback work smoothly so your system shuts down the stress response faster.) Magnesium also supports your brain’s natural calming system (GABA), helping you feel more steady and less reactive. Magnesium helps your stress system respond appropriately (not excessively) and switch off sooner. That means fewer meltdowns, better sleep and more resilience in everyday chaos.
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What exactly is ADHD?
Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects both children and adults. It is characterised by a persistent pattern of inattention, hyperactivity and/or impulsivity that interferes with daily life. ADHD is not a behavioural problem or a parenting issue, it’s a brain-based condition with biological differences in brain function, size and activity. The understanding and naming of ADHD have evolved over time. Here’s a quick look at how our definition of ADHD has changed: And this is very important—although ADHD is still labelled a “disorder” in medical circles, at Sally-Ann Creed we prefer to think of it as a different brain wiring, not something broken, but something unique. Science backs this up, brain scans show clear differences in structure, size and function in those of us with ADHD compared to neurotypical brains. But ultimately, remember these aren’t flaws- they’re variations. Like a different operating system. The science? Frontal Lobe This area is responsible for decision-making, planning, emotional regulation and impulse control. In ADHD, these functions may be less consistent or harder to access, which can affect organisation and self-management. Prefrontal Cortex This plays a role in organising thoughts, focusing attention, managing emotions and understanding social cues. In ADHD, it may be slightly smaller or show reduced activity, contributing to difficulties with focus and emotional regulation. Basal Ganglia This region helps with motivation, habit formation and translating intention into action. In ADHD, it may function less efficiently, which can explain why individuals often struggle to initiate or follow through on tasks even when they know what needs to be done. Anterior Cingulate Cortex (ACC) Is involved in shifting attention, managing multiple tasks and learning from feedback. Reduced activity in this area can make it harder to adapt to change, manage competing demands or shift focus effectively. Cerebellum Though traditionally associated with coordination and movement, the cerebellum also supports attention, timing and certain cognitive functions. In ADHD, it may be smaller in size, potentially contributing to issues with focus, timing or working memory. Symptoms of ADHD can look different for everyone. According to the American Psychiatric Association’s Diagnostic and Statistical Manual, Fifth edition (DSM-5), there are nine signs linked to the inattention side of ADHD. To be diagnosed with ADHD, a person needs to show a certain number of these signs, depending on their age: Children 16 years and younger: Must show six or more symptoms of inattention and/or hyperactivity-impulsivity. Teens 17 and older, and adults: Must show five or more symptoms. A healthcare professional must make the diagnosis. This information is just to help you understand the criteria better. Neurotransmitters and ADHD Neurotransmitters are chemical messengers that help different parts of the brain and body communicate with each other. They play a vital role in regulating mood, focus, sleep, emotions and even how we react to stress. Some well-known neurotransmitters include serotonin (linked to mood and wellbeing), melatonin (involved in sleep), GABA (which helps calm the nervous system) and dopamine, which plays a key role in ADHD. Dopamine is especially important when it comes to attention and motivation. It’s often called the “feel-good” chemical because it’s involved in the brain’s reward system, helping us feel pleasure when we do something enjoyable. But it does much more than that. Dopamine also helps with motivation, drive, focus, attention, learning and memory and in people with ADHD, dopamine doesn’t always work as it should. Either there isn’t enough of it in certain parts of the brain, or it’s not being used effectively. This can make it harder to focus, stay motivated, or regulate emotions, all core challenges in ADHD. This is important to understand because it helps explain why certain nutrients and foods are recommended for ADHD. Many of the brain chemicals involved in attention, mood and focus ( like dopamine ) are made from nutrients we get through food. If the body doesn’t have enough of the right building blocks, these brain messengers can’t be produced or function properly. For example: Protein rich foods (like eggs, fish, chicken, nuts, seeds and legumes) provide amino acids which are needed to make neurotransmitters like dopamine. Omega-3 fatty acids (found in oily fish like salmon, flaxseeds and walnuts or our lovely Sally-Ann Creed Omegas) help brain cells communicate better and support attention and behaviour regulation. Iron, zinc, magnesium and vitamin B6 are also crucial for dopamine production and balance and low levels of these nutrients have been linked to ADHD symptoms. So, nutrition isn’t a cure for ADHD, but it can be a powerful support. Just like every system and organ in your body, your brain needs nutrients to work properly. Without them, you may experience issues like brain fog, mood swings, poor memory or difficulty concentrating- and that’s whether you have ADHD or not. For those with ADHD, not getting the right nutrients can make symptoms even more challenging. According to literature, there is still no specific “ADHD diet,” the best approach is to follow a healthy, balanced eating pattern. This means loading up on fruit, vegetables, whole grains when needed, healthy protein and healthy fats to nourish your brain and body. While research is still ongoing, some studies have shown that certain nutrients can support brain function and help ease symptoms of ADHD. On the flip side, missing key nutrients could make it harder to manage those symptoms. What we do know is that a healthy, diverse and balanced diet is associated with decreased ADHD symptoms. A systematic review supports this, indicating that healthy dietary patterns are linked to a decreased risk of ADHD, while unhealthy diets may increase this risk. Notably, adherence to the Mediterranean diet, which emphasises fruits, vegetables, whole grains when needed, legumes, fish and healthy fats like olive oil has been associated with a lower risk of ADHD symptoms. What else does science tell us? The main dietary recommendations that have been studied look at: 🧠 Reducing and avoiding sugar, especially sugar sweetened beverages We’ve all heard the age-old story- our children head off to a birthday party (or a visit to Granny’s house) and return home bouncing off the walls, thanks to a whirlwind of sugary treats and sweets. While sugar is often blamed for hyperactivity, research tells a bit more nuanced story. A large meta-analysis in the 1990s found no consistent link between sugar and changes in children’s behaviour or thinking skills. An interesting 2020 study showed that dietary sugar alone did not have a significant effect on ADHD symptoms, however sugar sweetened beverages were associated with 40% and higher risk of ADHD symptoms! One theory is that sugar causes a surge of dopamine (the brain’s feel-good chemical), particularly in areas of the brain involved in reward and attention. Over time, this could blunt dopamine sensitivity, which overlaps with what we see in ADHD. Plus, rapid sugar spikes can lead to blood sugar crashes and adrenaline surges, another possible route to hyperactivity. We don’t need to fear sugar as overly restrictive diets can make kids feel controlled, anxious around food or even see eating as a form of punishment. But we do want to be mindful of how much of it, and in what form, it’s entering our children’s diets or adult ADHD-er. Occasional treats are part of childhood, life and celebration, and they absolutely have their place. What matters more is the pattern of eating. Instead of focusing on removing sugar entirely, the aim is to reduce excess intake of added sugars, especially from sources like sugary drinks, sweetened cereals and processed snacks and to create a foundation of real, nourishing foods most of the time. It’s about balance, not banning. Teaching kids to enjoy a variety of whole foods, while also learning that sweets can be part of life in moderation, helps develop a healthy, sustainable relationship with food. 🧠 In certain cases doing an elimination diet In certain cases, elimination diets are explored to see if specific foods may be contributing to ADHD-related behaviours. The idea is simple: if behaviour noticeably improves during the elimination phase, and symptoms return when certain foods are reintroduced, those foods may be acting as triggers. This approach typically involves a strict, short-term elimination phase (around 2–5 weeks), where only a limited number of low-reactive foods are allowed. If there’s a significant improvement in behaviour, foods are reintroduced one at a time over many months to identify potential triggers. However, it’s important to approach this carefully and under professional guidance. Some research has found that some children may benefit from this approach in the short term, showing reduced ADHD symptoms and even fewer emotional outbursts or oppositional behaviours. However, it’s worth noting that some of these improvements may be due to parental expectations, more structured mealtimes, or the extra attention children receive during the process, not necessarily the foods themselves. That’s why elimination diets should always be done under professional guidance, ideally with a dietitian and a healthcare provider. Without this support, there’s a risk of cutting out too many foods, which can lead to nutritional deficiencies, increased mealtime stress and a poor relationship with food.Unless a child/adult ADHD-er has a confirmed allergy or intolerance, there’s rarely a need to strictly avoid specific foods. 🧠 Artificial food colours and additives Parents often notice that their child’s ADHD symptoms, especially hyperactivity, seem to get worse after eating foods with artificial colours. Dr Feingold, an American paediatrician and allergist, was one of the first to suggest in the 1970s that some children might be sensitive or allergic to these food colorings and synthetic flavours. Systematic reviews have found it challenging to give firm conclusions as some have shown a small significant adverse effect on ADHD in some children and in others showed a nonsignificant effect. 🧠 Micronutrient (vitamin and mineral) supplementation There is some evidence that ADHD may be associated with some nutrient deficiency risks. Magnesium: Children with ADHD have lower levels of magnesium than those who do not, magnesium deficiency can lead to symptoms such as reduced concentration, fatigue, mood swings (aggression) and anxiety. Magnesium may also help with symptoms of insomnia (battling with sleep) and anxiety, both of which are common in ADHD. Iron: Iron plays an essential part in production of dopamine and other neurotransmitters that play an important role in brain function and behaviour. Low iron levels may impact these brain chemicals and contribute to ADHD symptoms. Zinc: Some studies suggest that zinc might have a beneficial role in improving symptoms in some children with ADHD. Zinc is an important mineral that helps regulate chemical messengers in your brain. Vitamin D: Vitamin D plays a key role in brain development and function and some research suggests that low levels of vitamin D might be linked to an increased risk or severity of ADHD symptoms. 🧠 Omega 3 essential fatty acid supplementation An incredibly important factor to consider. Omega 3 has been reported to be lower in children with ADHD and this is vital because it has a huge role in brain function and structure. In fact the brain itself is made up of 70% of DHA (a type of omega 3). Some trials have shown that there is some improvement in symptoms and performance when supplementing with omega 3. If one is unable to get in 2-3 servings of fatty fish, it may be beneficial to include a good omega 3 supplement to get in brain healthy DHA and EPA. Behaviour tips and tricks ADHD affects and impacts nutrition by: forgetting to eat, having low energy or motivation to cook and prepare healthy meals, binge eating or eating for stimulation, decision overload or even suppressed appetite from medication. Some little behavioural tips are: Create a structured eating routine- set reminders for meal times, try to eat every 3-4 hours to prevent energy crashes or impulsive eating. When motivation is low, it will help to have meal plans to set up. Keep snacks accessible and meals easy- batch cook when energy is high and freeze meals for later, prepare grab-and-go options like boiled eggs, trail mix, yoghurt pots. Reduce decision making- plan meals ahead of time (create a weekly menu) or even rotate 3 to 5 go-to meals to minimise daily decisions. Work with your medication schedule- if appetite is suppressed during the day, ensure breakfast is nutrient-dense and have snacks readily available for when you or your child feels hungry again. Add protein and healthy fats to each meal- this is to help with energy, focus and blood sugar regulation. Parents and fellow ADHD-ers, please know that ADHD does not limit you or your future, if you are needing a reminder some ADHD individuals have gone on to be: The most decorated Olympian in history was diagnosed with ADHD at age 9. He credits swimming with giving him structure and focus (Michael Phelps) Founder of the Virgin Group, openly discusses having ADHD and dyslexia (Richard Branson) Actor and producer, has shared that he was diagnosed with ADHD (and dyslexia) as a child (Channing Tatum) Had incredible imaginations and produced incredible productions (Walt Disney) Become innovators and able to view from a whole new perspective (Albert Einstein)
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What is Fluoride?
Fluoride is a natural mineral that is found in our teeth and bones as well as in some food (such as seafood, black tea, grape juice/wine and some grains) water and trace amounts in soil, air and plants. For example, the foods containing trace amounts of fluoride range from 0,01 to 0,17mg (NHIS). How much can you have? The Adequate Intake (intake at this level is assumed to ensure nutritional adequacy) is 3mg for females and 4mg for males over 18. (For under 18s) The Tolerable Upper Intake (maximum daily intake unlikely to cause adverse health effects) is 10mg for adults over 18. Fluoride and water In September 2000 water fluoridation became mandatory in South Africa. The South African National Standard (SANS 241:2015) for drinking water sets a limit of 1.5 mg/l for fluoride. It has been seen that when fluoride is added to a community’s water supply, tooth decay rate declines. What are the effects of fluoride? According to Position of the Academy of Nutrition and Dietetics Fluoride research of more than 65 years has shown that fluoride is safe and effective at the levels used for water fluoridation (0.7 to 1.2 mg/L). Fluoride in the mouth, has been shown to effectively: prevent tooth decay (which is an incredibly huge concern for quality of life) prevent cavities prevents the growth of harmful oral bacteria And this is why countries such as the USA (60%), and 30 other countries use fluoridation (for now anyway). According to South Africa Water Quality Guidelines, the effect of Fluoride on Aesthetics and Human Health: 1.5-3.5 mg/L: Early signs of dental mottling (white or brown spots). 4.0-6.0 mg/L: Risk of skeletal fluorosis (where your bones become brittle) with long-term use. >100 mg/L: Acute poisoning (nausea, vomiting, diarrhoea) >2000 mg/L: Lethal dose. And seeing this, it might scare us, however, how much fluoride is in water? Across various municipalities, fluoride levels in drinking water vary, but a study analysing samples from multiple sources found concentrations ranging from less than 0.1 mg/L to 4.6 mg/L, with the highest levels typically associated with borehole water. For example Rand Water, and City of Cape Town do not add additional fluoride to their drinking water supplies (0.1mg/L). According to SANBWA, “The great majority of South African bottled waters contain very little fluoride, with only one or two having fluoride up to 1 mg/L. As far as we (SANBWA) know, no South African bottled water is over the 1 mg/L level”. Toothpaste? A recent meta-analysis of nearly 100 randomised controlled trials of fluoride toothpaste involving more than 10,000 people found “high-certainty” evidence that toothpaste containing the typical amount of fluoride reduces tooth decay significantly more than non-fluoride toothpaste in both children and adults. A minimum concentration of fluoride of 1000ppm should be present in the formulation if cavities are to be inhibited according to the South African Dental Journal. Colgate states that they generally have 1100 ppm for over the counter (OTC) toothpastes and 225 ppm for OTC mouthwashes. A very interesting South African study showed that “the total fluoride concentration of all the toothpastes was lower than that declared by the manufacturers, with one in four having total soluble fluoride concentrations of less than 1000ppm.” Our opinion is that fluoride, when used appropriately, plays a valuable role in preventing tooth decay. While overexposure, especially from some borehole water, can pose risks, most drinking water in South Africa remains within safe limits. Since fluoride works best when applied directly to teeth, and the risks come from swallowing too much, we can safely benefit from fluoride by using toothpaste and mouthwashes, without relying on high levels in drinking water. As with most nutrients, balance is key. Use fluoride wisely, not fearfully.
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