The excitement of summer has faded, the evenings are getting darker, and suddenly we're reaching for cosy jumpers, warming meals, and an extra blanket on the sofa. Whether you love autumn or spend the season mourning longer days, there's no denying that this time of year brings a noticeable shift in our routines.

Now is  the ideal time to make a few small changes that can help you feel more organised, comfortable, and ready for the winter months ahead.

Here are five simple ways to embrace the season and create an autumn routine you'll actually enjoy sticking to.

1. Treat Autumn as Your Second New Year

January gets all the attention when it comes to fresh starts, but autumn might actually be the better time for one.

By October, many of us naturally settle back into more structured routines. Schools are back, holidays are over, work schedules feel more predictable, and the festive season is still far enough away that we have a chance to get organised before things become hectic.

Instead of setting ambitious goals, try asking yourself a few simple questions:

• What's working well in my routine right now?
• What feels chaotic?
• Is there one small habit I'd like to improve?
• Am I making enough time for myself?

Sometimes the smallest adjustments make the biggest difference. Going to bed a little earlier, preparing lunches the night before, taking a short daily walk, or scheduling time to relax can help create a routine that feels much more manageable as winter approaches.

2. Make the Most of the Daylight While It's Here

One of the biggest changes during autumn is how quickly daylight seems to disappear.

Before we know it, we're leaving home in the dark and coming back in the dark, spending much of the day indoors without seeing much natural light at all.

That's why autumn is a great reminder to make the most of the daylight when you can.

This doesn't need to mean long countryside walks or ambitious weekend hikes.

Sometimes it's as simple as:

• Taking a walk during your lunch break
• Walking to the shops instead of driving
• Spending a few minutes outside with your morning coffee
• Planning outdoor activities at weekends

Fresh air and a change of scenery can be a welcome break from screens, busy schedules, and endless to-do lists.

3. Add More Colour and Variety to Your Meals

It's also the season when many people start enjoying autumn favourites like soups, roasted vegetables, warming breakfasts, and seasonal ingredients that make meals feel a little cosier.

Think butternut squash, beetroot, apples, pears, mushrooms, root vegetables, and warming bowls of porridge. It's a great time of year to experiment with different foods, flavours, and recipes.

Rather than focusing on strict food rules, try aiming for variety.

A simple way to do that is by including a wider range of:

• Fruits
• Vegetables
• Wholegrains
• Beans and lentils
• Nuts and seeds

You could also experiment with seasonal foods you don't normally buy or try adding different colours to your plate throughout the week.

Many people also enjoy including fermented foods such as yoghurt, kefir, kimchi, miso, or sauerkraut simply because they add interesting flavours and something different to everyday meals.

And while it might not feel as important when the weather cools down, don't forget to keep a drink nearby throughout the day. It's surprisingly easy to drink less water during autumn and winter without noticing.

4. Create an Autumn Evening Routine You'll Look Forward To

The darker evenings naturally encourage us to spend more time at home, making this the perfect season to establish an evening routine that helps you properly switch off.

That might include:

• Reading a few chapters of a book
• Lighting a candle or turning on your diffuser
• Listening to music or a podcast
• Enjoying a warm bath
• Spending less time scrolling before bed

Think of it less as a wellness routine and more as a way to create a little breathing space at the end of the day.

5. Review Your Seasonal Essentials

Rather than waiting until you've run out of something, October can be a useful reminder to check what's already in your wellness cabinet and decide what you'd like to keep on hand for the season ahead.

Vitamins

Many people choose to include vitamins as part of their daily routine throughout autumn and winter. Whether you prefer a single vitamin or a broader supplement routine, this time of year can be a useful opportunity to check your supplies and make sure you have what you need for the months ahead.

Minerals

Mineral supplements remain a popular part of many people's routines. As seasons change and daily habits shift, autumn can be a good time to review the products you already use and decide whether they're still the right fit for your lifestyle.

Omega-3 Supplements

Omega-3 products continue to be a staple in many households. Available in a range of formats, they're often included alongside other daily supplements as part of a simple, established routine.

Probiotics

Probiotics have become increasingly popular in recent years and are now a regular feature in many supplement collections. Autumn provides a convenient opportunity to review the products you currently use and restock if needed.

Everyday Wellness Products

Seasonal essentials aren't just limited to supplements.

Many people like to keep a selection of everyday wellness products close at hand throughout autumn and winter. This could include herbal teas, botanicals, aromatherapy and cold and flu essentials.

Shop Winter Essentials Today →

Get ahead of the season, stock up on your favourites, and enjoy a cosy, well-prepared winter.

This October, we're delighted to welcome two renowned voices in the world of nutrition and women's health.

Whether you're looking to deepen your understanding of health and wellbeing, learn practical strategies to support your lifestyle, or hear directly from some of the most respected experts in their fields, these special events promise to be both informative and inspiring.

Read on to discover more about our upcoming seminars with Dr Marilyn Glenville and Patrick Holford and reserve your place for what promises to be an exciting month of health education.

Dr Marilyn Glenville Seminars

Who is Dr Marilyn Glenville?

Dr Marilyn Glenville is one of the UK's leading nutritionists, specialising in women's health. She is a bestselling author, internationally respected speaker and educator, known for translating complex nutritional science into practical advice that can be applied in everyday life.

Over the course of her career, she has worked extensively in the areas of hormonal health, fertility, menopause and healthy ageing, helping thousands of women better understand the role nutrition can play throughout different life stages.

Dr Glenville is particularly recognised for her expertise in:

• Women's health
• Hormonal wellbeing
• Fertility and pre-conception nutrition
• Menopause support
• Healthy ageing
• Nutritional medicine

What Can Attendees Expect?

At these engaging seminars, attendees will gain valuable insights into nutrition and wellbeing, with practical takeaways that can be applied to everyday life.

Topics across Dr Glenville's October tour will include:

• Balancing hormones naturally
• Healthy ageing and metabolism
• Managing stress and anxiety
• Improving energy, sleep and cognitive function
• Digestive health and natural diabetes prevention
• Mental health and neurodivergence
• Brain fog, memory and menopause support
• Audience Q&A sessions

Event Details

Dr Marilyn Glenville will be appearing at a number of locations across Ireland, including Dublin, Galway, Tralee, Bantry, Ennis, Kilkenny and Wexford. Seminar topics vary by venue, offering attendees the opportunity to explore a range of health and wellbeing subjects tailored to different life stages and health concerns.

Dublin

Date: Wednesday, 30 September
Hosted by: IINH
Time: 6:30pm
Venue: Talbot Hotel
Topic: Balance Your Hormones
Book Tickets: https://www.eventbrite.ie/e/how-to-balance-your-hormones-naturally-tickets-1994010703692

Galway

Date: Thursday, 1 October
Hosted by: Evergreen
Time: 6:30pm
Venue: Evergreen Head Office
Topic: Healthy Ageing Starts with Your Metabolism
Book Tickets: https://www.eventbrite.ie/e/healthy-ageing-how-to-stay-younger-for-longer-tickets-1999375984391

Tralee

Date: Saturday, 3 October
Hosted by: Horan's Health Stores
Venue: Rose Hotel

Topics:

• How to Balance Your Hormones
• Natural Solutions to Digestive Problems & How to Prevent Diabetes Naturally

Time: TBC
Booking: Contact any Horan's Health Store

Tralee

Date: Sunday, 4 October
Hosted by: Horan's Health Stores
Venue: Rose Hotel

Topics:

• How to Overcome Stress & Anxiety in Your Daily Life
• Tired All the Time? How to Get Your Energy Back, Sleep Well, Improve Your Memory and Reduce Stress & Anxiety

Time: TBC
Booking: Contact any Horan's Health Store

Bantry

Date: Monday, 5 October
Hosted by: Organico
Time: 6:30pm
Venue: Organico Café
Topic: Mental Health & Wellbeing: Neurodivergence
Book Tickets: https://www.organico.ie/dr-marilyn-glenville-event-ticket-2025.html

Ennis

Date: Tuesday, 6 October
Hosted by: The Health Connection
Time: 6:30pm
Venue: The Old Ground Hotel
Topic: Diabetes & Dementia
Booking: Contact The Health Connection

Kilkenny

Date: Wednesday, 7 October
Hosted by: The Natural Health Store
Time: 6:30pm
Venue: Hotel Kilkenny
Topic: Balance Your Hormones and Clear Your Brain Fog
Booking: Contact Natural Health Store Kilkenny

Wexford

Date: Thursday, 8 October
Hosted by: The Natural Health Store
Time: 6:30pm
Venue: Whites Hotel
Topic: Balance Your Hormones and Clear Your Brain Fog
Booking: Contact Natural Health Store Wexford

Patrick Holford Seminars

Who is Patrick Holford?

Patrick Holford is one of the most influential figures in nutritional health and is widely known for his work in promoting evidence-based approaches to optimum nutrition.

As an author, educator and founder of the Institute for Optimum Nutrition, he has spent decades helping people understand the impact that diet, nutrients and lifestyle choices can have on overall wellbeing.

Patrick's areas of expertise include:

• Optimum nutrition
• Nutritional therapy
• Healthy ageing
• Brain health
• Energy and vitality
• Evidence-based wellness strategies

What Can Attendees Expect?

This seminar will provide attendees with practical, science-backed information designed to help support long-term health and wellbeing.

Patrick Holford's October talks will explore a range of fascinating health topics, including:

• Brain health and cognitive function
• Alzheimer's prevention and healthy ageing
• The foundations of optimum nutrition
• Audience Q&A opportunities

Whether you're new to nutrition or already passionate about health, these events offer a unique opportunity to learn directly from one of the field's leading educators.

Event Details

Patrick Holford will be visiting Ireland in October, with seminars taking place in Cork and Dublin.

Cork Event: Upgrade Your Brain

Date: Sunday, 11 October 2026
Hosted by: Here's Health
Time: 3:00pm
Venue: Rochestown Park Hotel, Cork
Book Tickets: https://www.hereshealth.ie/products/health-wellness-event-2026-11th-october-2026

Dublin Event: Alzheimer's Prevention

Date: Monday, 12 October 2026
Hosted by: CNM
Time: 6:30pm
Venue: Clayton Hotel Ballsbridge, Merrion Road, Ballsbridge, Dublin 4, D04 P3C3
Topic: Alzheimer's Prevention
Booking: https://bit.ly/PatrickHolford-CNM 

As summer draws to a close, September brings a natural opportunity to reset. School runs return, work schedules become busier and daily routines start to take shape again. While many of us focus on getting organised, eating well or exercising more, one area that is often overlooked is sleep.

Quality sleep plays an important role in our overall wellbeing, and creating healthy evening habits can help us make the most of our rest. Rather than searching for a quick fix, good sleep often starts with consistent routines and small lifestyle changes that support relaxation.

Why your bedtime routine matters

Our bodies thrive on routine. Going to bed and waking up at similar times each day helps establish a regular sleep pattern and signals to the body when it is time to wind down.

A predictable evening routine can also provide a sense of calm after a busy day. Whether it's reading a book, having a warm bath or practising mindfulness, repeating the same relaxing activities each evening can help create a clear transition between the demands of the day and the restfulness of the night.

The importance of winding down

Modern life keeps us constantly connected. Emails, social media and streaming services can make it difficult to switch off when bedtime arrives.

Creating a period of calm before bed can help support relaxation. Consider setting aside 30 to 60 minutes before sleep to step away from screens, reduce stimulation and focus on activities that help you unwind.

Simple habits such as dimming the lights, listening to calming music or enjoying a relaxing shower can make a meaningful difference to your evening routine.

The nervous system and relaxation

The nervous system plays a vital role in how we respond to the demands of everyday life. During busy periods, it can be challenging to move from a state of alertness into one of relaxation.

Supporting normal nervous system function is therefore an important part of overall wellbeing and can contribute to a balanced approach to daily life. Alongside healthy sleep habits, ensuring adequate intake of key nutrients may help support these normal functions.

Magnesium: An Essential Mineral

Magnesium is an essential mineral involved in hundreds of processes throughout the body.

It contributes to:

✔ Normal functioning of the nervous system

✔ Normal muscle function

✔ Reduction of tiredness and fatigue

✔ Normal energy-yielding metabolism

Because of these important roles, magnesium is a popular choice for those looking to support their overall wellbeing as part of a healthy lifestyle.

How BetterYou Magnesium fits with your bedtime routine

BetterYou Magnesium products offer a convenient way to incorporate magnesium into your daily wellness routine.

Whether used as part of your evening self-care or included in your broader wellbeing plan, BetterYou Magnesium products can complement other healthy sleep-supporting habits such as maintaining a consistent bedtime, creating a relaxing environment and prioritising time to unwind.

Combined with a balanced diet and healthy lifestyle, magnesium can form part of a practical approach to supporting everyday wellbeing.

Practical Evening Habits for Better Sleep

Good sleep is rarely about one magic ingredient. Instead, it is often the result of consistent habits that help create the right conditions for rest.

Try incorporating these simple changes into your evening:

• Reduce screen time before bed
• Keep your bedroom cool, comfortable and dark
• Avoid caffeine later in the day
• Maintain a regular bedtime where possible
• Create a relaxing pre-bed ritual that helps you unwind
• Make time for quiet activities such as reading or gentle stretching

Small Habits, Big Difference

As routines settle back into place this September, consider making sleep a priority. Building a consistent evening routine, creating a calm environment and supporting your wellbeing with nutrients such as magnesium can help lay the foundations for a healthier, more balanced lifestyle.

Modern life rarely asks us to pause. Stress no longer feels occasional. It is constant. It accompanies us every day. Emails before breakfast, coffee-fuelled mornings, back-to-back meetings - we are constantly bombarded by notifications that never seem to stop. It is no wonder our brains feel exhausted by mid-afternoon, yet we find ourselves wide awake by bedtime, unable to switch off and fall asleep. This is the “tired but wired” rhythm of modern life: high demand, low recovery and very little space to unwind. Over time, this constant state of alertness can leave us feeling depleted, emotionally stretched and disconnected from the calm our bodies naturally crave.

This is where adaptogenic herbs have gained a lot of attention, with ashwagandha becoming one of the standout botanicals in modern wellbeing. This blog explores its benefits, with a focus on stress, mood, and emotional wellbeing.

Meet the root

Ashwagandha, or Withania somnifera, is a botanical root traditionally known as a rasayana herb, meaning it has been used to support vitality, restoration and adaptation. Traditionally used in Ayurvedic practice, and now widely studied in clinical research, ashwagandha has been explored for perceived stress, cortisol regulation, sleep quality, anxiety-related scores, mood, cognitive function and resilience.^1–6 Its key active compounds include withanolides, withaferin A, sitoindosides, alkaloids, saponins and flavonoids. These compounds are thought to contribute to its adaptogenic, antioxidant, anti-inflammatory, neuroprotective and stress-modulating activity.^7,8 Rather than acting like a sedative, ashwagandha appears to work more like a stress-response modulator. In other words, it may help the body respond to stress more appropriately, especially when the nervous system feels as though it is permanently switched on.

How can ashwagandha help the body adapt to stress?

Part of what makes Withania somnifera so compelling for modern stress is the way it appears to interact with the body’s own stress-response system. When we feel under pressure, whether from work, poor sleep, emotional strain or the constant pace of everyday life, the body responds through a whole-body network involving the brain, hormones and nervous system.

At the centre of this response is the HPA axis, the communication pathway between the hypothalamus, pituitary gland and adrenal glands. This system helps regulate cortisol, one of our primary stress hormones.

Cortisol is not “bad”. We need it to wake up, focus, mobilise energy in the body and respond to challenges. The issue is not cortisol itself, but how well it is regulated. When stress is constant and recovery is poor, the stress response can stay activated for too long. This may contribute to that familiar modern pattern of feeling wired, reactive, mentally scattered, emotionally stretched or unable to fully relax. Clinical research suggests ashwagandha may help support healthier stress responses by influencing perceived stress, anxiety-related scores and cortisol levels.^6,9

Ashwagandha has also been explored for its effects on GABAergic and serotonergic pathways, alongside antioxidant, anti-inflammatory and neuroprotective mechanisms. This may help explain why scientific interest now extends beyond stress alone, into areas such as sleep quality, mood, cognitive function and wider mental wellbeing.^3,4,10

Thus, while ashwagandha has a long history of traditional use, modern research is now beginning to explore how this ancient root may support the way we adapt to pressure, recover from stress and find it easier to switch off.

How does this ancient root fit into modern life?

Ashwagandha for stress and cortisol

Ashwagandha appears to be most compelling as a stress-response modulator, helping the body respond to pressure. A 2024 systematic review and meta-analysis of randomised controlled trials found that ashwagandha significantly reduced perceived stress, anxiety and serum cortisol compared with placebo, with studied doses ranging from 125mg to 600mg daily for 30 to 90 days.¹¹ A more recent 2025 meta-analysis also reported reductions in cortisol, perceived stress and anxiety scores in adults taking ashwagandha.¹²

This is supported by an 8-week randomised, double-blind, placebo-controlled trial in adults with self-reported high stress, where 125mg, 250mg and 500mg daily of a standardised Withania somnifera extract were associated with improvements in perceived stress and anxiety-related scores, alongside changes in stress biomarkers including cortisol, ACTH and salivary alpha-amylase.¹³

Ashwagandha for anxiety

A 2025 systematic review and meta-analysis of 14 randomized controlled trials (713 participants with mental health disorders) found that ashwagandha supplementation, typically 600 mg/day for around 8 weeks, was associated with significant reductions in anxiety symptoms and perceived stress, as measured by validated rating scales, as well as improvements in sleep quality. Evidence for depression symptoms was less consistent. The authors concluded that the strongest support was for anxiety-related outcomes, although substantial variation between studies means larger trials are still needed.¹⁴

Ashwagandha for mood and emotional resilience

Low mood rarely exists in isolation. It can sit alongside long-term stress, poor sleep, low motivation, emotional overload and that feeling of being depleted but unable to properly rest.

Emerging human research suggests ashwagandha may have a role in supporting mood, particularly where low mood overlaps with anxiety and stress. A 2024 study reported that ashwagandha root extract may support cognition, energy and mood-related problems in adults.¹⁵

Another randomised, double-blind, placebo-controlled study using a standardised ashwagandha root extract with piperine reported improvements in symptoms of anxiety and depression, with changes in serotonin levels also observed.¹⁰

Ashwagandha for sleep and the “tired but wired” pattern

This is where the story comes back to the modern “tired but wired” pattern. Body feels exhausted, but the nervous system is still on high alert.

Ashwagandha does not appear to act like a sedative. Instead, its sleep-related benefits may be linked to its effects on stress regulation, cortisol and nervous system balance.^11,16

Ashwagandha supplementation has also been associated with improvements in some measures of memory, vigilance, attention and executive function, while decreasing perceptions of tension and fatigue in younger healthy individuals.¹⁷

Ashwagandha and immunity: the stress connection

Chronic stress can influence immune function, inflammatory signalling and the body’s ability to maintain resilience. When the stress response stays activated for too long, it can affect much more than how we feel mentally, it can also influence how the body communicates and adapts physically.

A 2023 review describes ashwagandha’s potential role in helping to balance cellular immune responses, with proposed effects on cytokine modulation, T-cell proliferation and macrophage function.^18,19

In a randomised, double-blind, placebo-controlled pilot study in healthy adults, 60mg daily of a standardised ashwagandha root and leaf extract for 30 days significantly increased several immune markers, including immunoglobulins, cytokines and lymphocyte markers.²⁰

Overall, the research shows that ashwagandha can support stress, anxiety, cortisol regulation, sleep, mood and resilience. With its long history of traditional use and growing scientific interest, this ancient root offers meaningful support for today’s high-pressure, low-recovery way of living.

Building a recovery routine

Ashwagandha may help support the body’s stress response, but it works best alongside the daily habits that support the body’s natural ability to adapt, recover and restore balance.

Dietary support for stress, anxiety and mood

• Support blood sugar balance - Blood sugar dips can make the body feel more stressed, wired or irritable. Aim for meals that combine protein, fibre, healthy fats and slow-release carbohydrates, rather than relying on caffeine or quick sugary snacks for energy. Try: porridge with seeds and nut butter, eggs with sourdough and avocado, lentil soup with olive oil, or salmon with vegetables and quinoa.
• Include magnesium-rich foods - Magnesium is important for nervous system function, relaxation and the stress response. Research shows that magnesium supplementation can reduce stress scores in adults with low magnesium levels, and when combined with additional vitamin B6, it can increase benefits further for those with severe or extremely severe stress.²¹Try: pumpkin seeds, leafy greens, almonds, cashews, legumes, wholegrains and cacao.
• Keep caffeine earlier in the day - For some people, caffeine can contribute to the “tired but wired” pattern, especially when it is used to push through fatigue or when taken later in the day. Keeping caffeine to a maximum of two cups in the morning may help reduce evening alertness and support the body’s natural wind-down rhythm.

Lifestyle support for stress recovery and sleep

• Create a clear evening transition - The nervous system often needs a signal that the day is ending. Dim lights after dinner, reduce stimulating tasks and give yourself a buffer between work, screens and sleep. Evening exposure to light-emitting devices has been shown to suppress melatonin (our sleep hormone), delaying the circadian clock, increasing the time it takes to fall asleep and reducing next-morning alertness.²²
• Use slow breathing techniques - Slow breathing, especially with longer exhales, can be a simple way to support the shift from stress mode into recovery mode. Five minutes of daily breathwork can improve mood and reduce physiological arousal. Try: inhale gently through the nose, then take a small second inhale, followed by a long, slow exhale. Repeat for 3 to 5 minutes.
• Move daily - Exercise can support mood, energy and stress resilience.
• Don’t forget about recovery - short pauses, daylight, breathwork, regular meals, gentle movement and an intentional evening routine all help send the same message to the nervous system: the pressure has passed, and it is safe to unwind.

Ashwagandha and its botanical partners

Since modern stress is rarely driven by one pathway, ashwagandha can be paired strategically with other botanicals to support different aspects of mental wellbeing, from emotional balance and stress resilience to fatigue, focus and the inflammation-mood connection.

Saffron for mood and emotional wellbeing

Saffron has one of the strongest mood-focused botanical evidence bases. Clinical studies and meta-analyses suggest saffron may support depressive symptoms, anxiety-related outcomes and psychological wellbeing, potentially through serotonergic, GABAergic, antioxidant, anti-inflammatory, neuroendocrine and neuroprotective actions.^23–25

Turmeric for the inflammation-mood connection

Turmeric, and particularly its best-known active compound curcumin, has been studied in relation to mood and anxiety-related outcomes, especially where inflammation and oxidative stress may be part of the picture.^26–28

Rhodiola for stress fatigue and performance pressure

Rhodiola is another adaptogen traditionally used for fatigue and resilience. Research suggests it may support stress-related fatigue, mental performance, concentration and stress-related mood symptoms, making it particularly relevant when pressure is linked with low energy, poor recovery and high cognitive demand.^29–31

Modern stress sometimes looks like functioning well while feeling constantly switched on. Ashwagandha offers a compelling bridge between traditional botanical use and modern stress science. Used alongside nourishing food, sleep, movement, caffeine moderation and healthy dietary habits, ashwagandha can become a practical part of a daily stress resilience routine.

References

1. Alsanie SA, Alhodieb FS, Askarpour M. Effects of ashwagandha (Withania somnifera) on mental health in adults: A systematic review and dose–response meta-analysis of randomized controlled trials. Complement Ther Med. 2026;97. doi:10.1016/j.ctim.2026.103325
2. Akhgarjand C, Asoudeh F, Bagheri A, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115-4124. doi:10.1002/PTR.7598
3. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159X19666210712151556
4. Lopresti AL, Smith SJ, Malvi H, Kodgule R, Wane D. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine. 2019;98(37). doi:10.1097/MD.0000000000017186
5. Fatima K, Malik J, Muskan F, et al. Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis. Hum Psychopharmacol. 2024;39(6). doi:10.1002/HUP.2911
6. Cheah KL, Norhayati MN, Yaacob LH, Rahman RA. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9). doi:10.1371/JOURNAL.PONE.0257843
7. Remenapp A, Coyle K, Orange T, et al. Efficacy of Withania somnifera supplementation on adult’s cognition and mood. J Ayurveda Integr Med. 2022;13(2). doi:10.1016/j.jaim.2021.08.003
8. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12). doi:10.7759/CUREUS.6466
9. Akhgarjand C, Asoudeh F, Bagheri A, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115-4124. doi:10.1002/PTR.7598
10. Majeed M, Nagabhushanam K, Murali A, Vishwanathan DT, Mamidala R V., Mundkur L. A Standardized Withania somnifera (Linn.) Root Extract with Piperine Alleviates the Symptoms of Anxiety and Depression by Increasing Serotonin Levels: A Double-Blind, Randomized, Placebo-Controlled Study. Journal of integrative and complementary medicine. 2024;30(5):459-468. doi:10.1089/JICM.2023.0279
11. Arumugam V, Vijayakumar V, Balakrishnan A, et al. Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis. EXPLORE. 2024;20(6):103062. doi:10.1016/J.EXPLORE.2024.103062
12. Hassoulas A, Mccrum R, Patel A, et al. Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-Analysis. BJPsych Open. 2025;11(S1):S39-S39. doi:10.1192/BJO.2025.10136
13. Pandit S, Srivastav AK, Sur TK, Chaudhuri S, Wang Y, Biswas TK. Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial. Nutrients. 2024;16(9):1293. doi:10.3390/NU16091293/S1
14. Marchi M, Grenzi P, Travascio A, et al. The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis. BJPsych Open. 2025;11(6):e260. doi:10.1192/BJO.2025.10885
15. Kale S, Lopresti A, Suri R, Garg N, Langade D, Mbbs RS. Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy and Mood Problems in Adults: Prospective, Randomized, Placebo-Controlled Study. Published online 2024. doi:10.1080/02791072.2024.2424279
16. Pandit S, Srivastav AK, Sur TK, Chaudhuri S, Wang Y, Biswas TK. Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial. Nutrients. 2024;16(9):1293. doi:10.3390/NU16091293/S1
17. Leonard M, Dickerson B, Estes L, et al. Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood. Nutrients. 2024;16(12). doi:10.3390/NU16121813
18. Alanazi HH, Elfaki E. The immunomodulatory role of withania somnifera (L.) dunal in inflammatory diseases. Front Pharmacol. 2023;14:1084757. doi:10.3389/FPHAR.2023.1084757/TEXT
19. Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics 2023, Vol 15, Page 1057. 2023;15(4):1057. doi:10.3390/PHARMACEUTICS15041057
20. Tharakan A, Shukla H, Benny IR, Tharakan M, George L, Koshy S. Immunomodulatory effect of withania somnifera (Ashwagandha) extract—A randomized, double-blind, placebo controlled trial with an open label extension on healthy participants. J Clin Med. 2021;10(16):3644. doi:10.3390/JCM10163644/S1
21. Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS One. 2018;13(12):e0208454. doi:10.1371/JOURNAL.PONE.0208454
22. Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015;112(4):1232-1237. doi:10.1073/PNAS.1418490112;WGROUP:STRING:PUBLICATION
23. Mahmoudi R, Mohammadi-Sartang M, Servatyari K, Rafieipour N. Effect of saffron on depression, anxiety and mood disorder: a GRADE assessed systematic review and meta-analysis of 34 randomized controlled trials. Nutr Neurosci. Published online 2026. doi:10.1080/1028415X.2025.2602153
24. Yang X, Chen X, Fu Y, et al. Comparative efficacy and safety of Crocus sativus L. for treating mild to moderate major depressive disorder in adults: a meta-analysis of randomized controlled trials. Neuropsychiatr Dis Treat. 2018;14:1297-1305. doi:10.2147/NDT.S157550
25. Khaksarian M, Behzadifar M, Behzadifar M, et al. The efficacy of Crocus sativus (Saffron) versus placebo and Fluoxetine in treating depression: a systematic review and meta-analysis. Psychol Res Behav Manag. 2019;12:297-305. doi:10.2147/PRBM.S199343
26. Yaikwawong M, Jansarikit L, Jirawatnotai S, Chuengsamarn S. Curcumin Reduces Depression in Obese Patients with Type 2 Diabetes: A Randomized Controlled Trial. Nutrients. 2024;16(15). doi:10.3390/NU16152414
27. Yuan J, Pi C, Shen H, et al. Potential therapeutic benefits of curcumin in depression or anxiety induced by chronic diseases: a systematic review of mechanistic and clinical evidence. Front Pharmacol. 2025;16. doi:10.3389/FPHAR.2025.1638645
28. Fathi S, Agharloo S, Falahatzadeh M, et al. Effect of curcumin supplementation on symptoms of anxiety: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr ESPEN. 2024;62:253-259. doi:10.1016/j.clnesp.2024.05.017
29. Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract. 2018;22(4):242-252. doi:10.1080/13651501.2017.1417442
30. Bangratz M, Abdellah SA, Berlin A, et al. A preliminary assessment of a combination of rhodiola and saffron in the management of mild–moderate depression. Neuropsychiatr Dis Treat. 2018;14:1821. doi:10.2147/NDT.S169575
31. Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract. 2018;22(4):242-252. doi:10.1080/13651501.2017.1417442

Summer should feel light, fun, and energising… so why does it often leave you feeling completely drained?

Between children being off school, work carrying on as normal, more social plans, travel, and long evenings that disrupt sleep, it's easy to feel like you're constantly "on" with no real chance to reset.

This is what people often call summer burnout - not a medical issue, just that feeling of running on empty during a busy season.

The good news is you don’t need a full life reset. A few small, realistic changes can genuinely help.

1. Realistic Summer Routines (Forget Perfect Ones)

Let’s be honest no one has a perfect routine in summer, especially if you’ve got kids at home or a packed calendar.

Instead of trying to fix everything, focus on simple anchors in your day:

• Open windows first thing in the morning for fresh air
• Put your phone on charge away from your bed (when you remember)
• Change into comfy clothes in the evening as a “switch off” signal
• Step outside at least once a day, even briefly

That’s it. Small habits beat perfect routines every time.

2. Natural Energy Support Without Overthinking Food

When life is busy, energy dips usually come from skipping meals, relying on caffeine, not drinking enough water, and constant snacking instead of proper food.

Keep it simple:

• Eat regularly (even basic meals help)
• Keep easy snacks in the house for busy days
• Drink water before you feel tired or foggy
• Don’t aim for perfect nutrition aim for consistent enough

Some people also choose to include supplements as part of their everyday wellness routine, especially during busy seasons, such as:

• Magnesium
• B vitamins
• Herbal or adaptogenic blends

Think of them as support, not solutions.

3. Aromatherapy for Busy Days (Simple & Actually Doable)

Aromatherapy can be an easy way to create moments of calm, even on busy days.

You don’t need time. You just need scent.

Morning:

• Citrus oils like orange or lemon in a diffuser for a fresher, more awake atmosphere

During the day:

• Peppermint oil on a tissue or roller for a quick reset between tasks

Evening:

• Lavender diffuser or pillow spray to help signal the day is slowing down

Even in a busy home with kids off school, aromatherapy can help shift the feel of a space quickly.

4. The 2-Minute Reset That Actually Works

Not everyone has time for self-care blocks especially in summer.

So instead, think small resets that actually happen:

• Standing outside for 2 minutes of fresh air
• Sitting in the car before going inside the house
• Making tea and pausing while it brews
• Stepping into another room for a quick mental reset

These tiny pauses can help break the feeling of moving from one task to the next without stopping.

5. Lower the Pressure of “Perfect Summer Living”

There’s a lot of pressure in summer to make every day amazing, keep the kids entertained all the time, say yes to everything, and somehow be productive and relaxed at the same time which honestly just isn’t realistic.

Some days will feel chaotic. Others will feel calm. Both are normal. The goal isn't to do summer perfectly. It's simply to feel a little more balanced within it.

Plastic Free July is a global movement encouraging people to reduce their reliance on single-use plastics and adopt more sustainable everyday habits. While going completely plastic-free can feel overwhelming, the goal isn’t perfection it’s progress. Small, consistent changes can make a meaningful difference over time.

From bathroom routines to household essentials, there are many simple ways to reduce plastic use without sacrificing quality or convenience. By becoming more mindful of what we use and how it’s packaged, we can support both our own wellbeing and the health of the planet.

Why Reducing Plastic Matters

Single-use plastics are designed for convenience but often remain in the environment for hundreds of years. Much of this waste ends up in landfill or oceans, contributing to pollution and harming wildlife.

Reducing plastic use helps:

• Lower environmental pollution
• Decrease landfill waste
• Protect ecosystems and marine life
• Encourage more sustainable production practices

Simple Swaps That Make a Difference

1. Rethink Your Haircare Routine

Your shower routine is one of the easiest places to start reducing plastic. Traditional shampoos often come in single-use plastic bottles that quickly add up.

Switching to solid alternatives is a simple yet impactful change. Brands like Skoon offer solid shampoo bars that eliminate the need for plastic packaging.

Skoon also stands out for its commitment to sustainability:

• Vegan and cruelty-free formulations
• BDIH certified, ensuring environmentally friendly production and natural ingredients from controlled organic agriculture
• One shampoo bar can replace up to three 250ml plastic bottles

These bars are long-lasting, compact, and easy to use making them a practical, low-waste swap.

2. Choose Oral Care with Less Waste

Oral care products often generate unnecessary plastic waste, from toothpaste tubes to disposable plastic toothbrushes.

Jack N’ Jill offers thoughtful, eco-conscious alternatives:

• Toothbrush handles made from non-GMO cornstarch, making them biodegradable and recyclable
• Toothpastes that are all-natural, hypoallergenic, and made with gentle ingredients
• Minimal, BPA-free, and recyclable packaging
• Certified by COSMOS Natural (Ecocert)

• Use of plant-based materials
• Post-consumer recycled plastic in packaging
• Products that meet compostable standards

These choices help reduce waste while keeping everyday routines simple.

3. Upgrade Your Cleaning Routine

Cleaning products are often packaged in single-use plastic, but there are more sustainable options available.

Brands like Soaply take a more conscious approach:

Soaply focuses on effective, low-impact cleaning:

• Bottles made from recycled plastic and designed to be endlessly refillable
• Products that are microplastic-free, and free from unnecessary synthetic fragrances and colourants
• Natural origin, gentle, effective formulas that are kind to your skin

Soaply emphasises plant-based, biodegradable cleaning solutions, helping to reduce reliance on harsh chemicals and plastic-heavy products.

4. Switch to Refillable Products

Refillable systems allow you to reuse containers instead of constantly replacing them. Over time, this significantly reduces plastic waste and encourages more sustainable consumption habits.

5. Use Bar Soaps Instead of Body Wash

Bar soaps often come in minimal or plastic-free packaging, making them a simple alternative to liquid body washes in plastic bottles.

6. Choose Reusable Beauty Essentials

Single-use products like wipes and cotton pads can quickly add up. Reusable alternatives such as washable cloths are a more sustainable and cost-effective option.

7. Try Plastic-Free Deodorants

Many deodorants are now available in cardboard tubes or refillable packaging, helping reduce plastic use without compromising performance.

8. Carry Reusables Daily

Small daily habits like carrying a reusable water bottle, shopping bag, or coffee cup can significantly cut down on single-use plastics.

Understanding Eco-Friendly Packaging - Packaging plays a major role in sustainability, and understanding the different types can help you make more informed choices.

Plant-Based Materials - Renewable materials, such as cornstarch-based plastics, reduce reliance on fossil fuels and offer more environmentally conscious alternatives.

Compostable Packaging - Compostable materials are designed to break down into natural elements. Certifications like OK Compost ensure recognised compostability standards.

Recycled and Post-Consumer Materials - Packaging made from post-consumer recycled (PCR) plastic gives existing materials a second life and reduces the need for new plastic production.

Minimal and Recyclable Design

Reducing unnecessary packaging is often the most effective step. Minimal, recyclable designs help lower overall environmental impact.

Why Packaging Choices Matter

Packaging makes up a significant portion of household waste. Choosing products with sustainable packaging helps reduce environmental impact while supporting responsible brands.These everyday decisions contribute to a wider shift towards more sustainable living. 

Even switching just a few products can prevent a significant amount of waste over time, the key is choosing changes that fit your lifestyle.

Understanding Eco-Friendly Certifications

When choosing plastic-free or low-waste products, certifications can help you separate genuine sustainability from marketing claims. These labels are independently verified, giving reassurance that a product meets recognised environmental standards.

For packaging, certifications like EN 13432 and OK Compost indicate that materials are truly compostable meaning they break down under specific conditions without leaving harmful residues.

In beauty and personal care, standards such as COSMOS, Ecocert, and BDIH ensure that products are made using natural ingredients and environmentally responsible production methods.

You may also see indicators like post-consumer recycled (PCR) materials, which show that packaging has been made from recycled content, helping reduce the need for new plastic.

It’s important to be aware that terms like “biodegradable” or “eco-friendly” are not always regulated. Certifications provide trusted, third-party proof that a product performs as it claims, helping you make more informed and sustainable choices.

Have you noticed changes in skin firmness, hydration or resilience over time? While collagen is often spoken about in beauty circles, its relevance extends far beyond appearance.

Collagen is one of the body’s most important structural proteins. It sits at the heart of connective tissue, helping to support the skin, joints, bones, tendons, ligaments and muscles.¹ As we age, collagen-rich tissues naturally change over time, while environmental stressors such as UV exposure, toxins and lifestyle demands can further influence collagen breakdown and tissue integrity.²

As a result, collagen is now being viewed through a broader lens, not simply as a beauty ingredient, but as part of a wider conversation around connective tissue, structural integrity, the extracellular matrix and healthy ageing.³

What is VERISOL® collagen?

VERISOL® collagen is a patented form of bioactive collagen peptides, derived from grass-fed, pasture-raised bovine collagen. Unlike standard collagen materials, it is made up of specific hydrolysed peptides with a defined molecular weight and amino acid sequence. It is one of the most clinically researched collagen ingredients for beauty, but its relevance extends beyond that.^{4, 6}

What makes VERISOL® collagen different from standard collagen?

Many collagen powders provide hydrolysed collagen as a source of amino acids. VERISOL® collagen was developed to go a step further. Its peptides are designed not simply to provide raw material, but to act like signalling molecules.

Since VERISOL® collagen peptides have a low molecular weight, they are highly bioavailable, and the peptides have also shown resistance to enzymatic degradation. Once absorbed, they can interact with fibroblasts, the connective tissue cells involved in collagen biosynthesis, helping to stimulate the body’s own collagen and elastin production.⁷ This means VERISOL® is not just about supplying collagen, it is about influencing collagen metabolism. That is one of the reasons it is often described as a targeted collagen peptide rather than a generic collagen source.⁸

How does VERISOL® collagen work in the body?

Collagen is a central part of the extracellular matrix, the structural network that surrounds and supports our cells. It helps give tissues strength, organisation and resilience. In the skin, collagen contributes to firmness and elasticity. In joints and connective tissue, it contributes to tensile strength and structural integrity.^1 9 During tissue regeneration, type III collagen is more active in earlier phases, while type I becomes more prominent later as tissue matures and remodels.¹⁰

VERISOL® collagen peptides appear to support this process in two main ways: First, they provide collagen-derived peptides and amino acids that can contribute to the body’s structural protein pool. Second, and more importantly, they appear to act as biological messengers, stimulating fibroblast activity and promoting the synthesis of new collagen and elastin.^1,10

VERISOL® collagen for beauty support

The clinical research around VERISOL® has focused heavily on visible skin outcomes, particularly skin elasticity, wrinkle appearance, hydration, cellulite and nail quality.

In one placebo-controlled trial involving 69 women aged 35 to 55, oral VERISOL® collagen was associated with improvements in skin elasticity of up to 15% after just 4 weeks, with benefits persisting at 8 weeks.¹¹ Another study involving more than 100 women aged 45 to 65 found significant wrinkle reduction after 4 weeks, alongside a markedly higher collagen concentration in the skin.¹²

In a randomised controlled trial involving 105 women aged 25 to 50, 2.5g daily was shown to improve cellulite scores and reduce skin waviness by helping support the structure of the dermis and subcutaneous tissue. Improvements became more noticeable over time, with particularly visible changes after 3 to 6 months.¹³

Supplementation has been associated with fewer chipped or cracked nails, faster nail growth, and visible improvements in nail peeling and edge irregularity.¹⁴

Beyond beauty

Type I and III collagen are not exclusive to skin. They are fundamental to the wider connective tissue system, including tendons, ligaments, bones and the extracellular matrix that supports structural function throughout the body.⁹

From our mid-20s, collagen declines naturally over time, and type I collagen has been reported to decrease at a rate of around 1.5% per year. Photodamage can further inhibit collagen synthesis, while oxidative stress and everyday environmental exposure can accelerate visible and structural ageing.¹⁵

Genetic predisposition, including variants in genes such as COL1A1, MMPs and LOX, may also influence collagen production, degradation and tissue integrity. For some people, that may mean a greater need for nutritional strategies that support collagen metabolism and extracellular matrix function.¹⁰

Research also suggests collagen may have relevance beyond skin and joints. In combination with concurrent training, collagen supplementation has been associated with improved structural and cardiometabolic adaptations, including improvements in endurance performance.¹⁶

Supporting connective tissue– beyond collagen

Skin, joints, tendons, ligaments and bone all depend on a dynamic extracellular matrix, a complex structural network made up of collagen, elastin, glycosaminoglycans, minerals, water and signalling molecules. This matrix helps determine tissue strength, elasticity, hydration and resilience, which is why supporting connective tissue involves more than collagen alone.¹⁰

For this reason, a broader nutritional and lifestyle approach is often needed. Adequate dietary protein remains one of the key foundations, providing the amino acids needed for the maintenance and renewal of collagen-rich tissues.¹⁷ Hydration is equally important, particularly for skin, fascia and cartilage, where water content influences flexibility, cushioning and overall tissue function.¹⁸

Diet quality also has a direct bearing on the environment in which connective tissues are maintained. A varied, nutrient-dense diet rich in colourful plant foods provides antioxidant compounds that help protect the extracellular matrix from oxidative stress.¹⁹ Healthy fats, including omega-3 fatty acids, are also relevant, helping to support cell membrane integrity and a balanced inflammatory response.²⁰

Movement is another essential part of the picture. Resistance exercise and weight-bearing exercise provide the stimulus needed to maintain collagen-rich tissues, particularly in relation to muscle, tendon and bone health.²¹ At the same time, recovery matters. Sleep, rest and appropriate training load all help determine how effectively connective tissues can repair and remodel over time.²²

Whether the focus is skin firmness, hydration, joint comfort, bone strength or healthy ageing, collagen remains one of the body’s most important structural proteins. That is why collagen is no longer simply a beauty trend. It has become a far broader conversation around structural health, grounded in connective tissue biology and increasingly relevant to resilience, recovery and long-term support throughout the body. Yet collagen is only one part of the picture. Connective tissue health is ultimately shaped by the wider nutritional and lifestyle framework in which it functions.

Bibliography

1. Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. StatPearls. Published online September 4, 2023. Accessed April 15, 2026. https://www.ncbi.nlm.nih.gov/books/NBK507709/
2. Parrado C, Mercado-Saenz S, Perez-Davo A, Gilaberte Y, Gonzalez S, Juarranz A. Environmental Stressors on Skin Aging. Mechanistic Insights. Front Pharmacol. 2019;10:759. doi:10.3389/FPHAR.2019.00759
3. Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023;15(6):1332. doi:10.3390/NU15061332
4. Reilly DM, Kynaston L, Naseem S, Proudman E, Laceby D. A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12-Week Oral Intake of a Supplement Containing Hydrolysed Collagen. Dermatol Res Pract. 2024;2024. doi:10.1155/2024/8752787
5. Vollmer DL, West VA, Lephart ED. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome. Int J Mol Sci. 2018;19(10):3059. doi:10.3390/IJMS19103059
6. Gibson R, Krug L, Ramsey DL, Safaei A, Aspley S. Beneficial Effects of Multi-Micronutrient Supplementation with Collagen Peptides on Global Wrinkles, Skin Elasticity and Appearance in Healthy Female Subjects. Dermatol Ther (Heidelb). 2024;14(6):1599-1614. doi:10.1007/S13555-024-01184-2
7. Gibson R, Krug L, Ramsey DL, Safaei A, Aspley S. Beneficial Effects of Multi-Micronutrient Supplementation with Collagen Peptides on Global Wrinkles, Skin Elasticity and Appearance in Healthy Female Subjects. Dermatol Ther (Heidelb). 2024;14(6):1599-1614. doi:10.1007/S13555-024-01184-2
8. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis. Skin Pharmacol Physiol. 2014;27(3):113-119. doi:10.1159/000355523
9. Juher TF, Pérez EB. [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutr Hosp. 2015;32 Suppl 1:62-66. doi:10.3305/NH.2015.32.SUP1.9482
10. Juher TF, Pérez EB. [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutr Hosp. 2015;32 Suppl 1:62-66. doi:10.3305/NH.2015.32.SUP1.9482
11. Singh D, Rai V, K Agrawal D. Regulation of Collagen I and Collagen III in Tissue Injury and Regeneration. Cardiol Cardiovasc Med. 2023;7(1). doi:10.26502/FCCM.92920302
12. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2013;27(1):47-55. doi:10.1159/000351376
13. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-119. doi:10.1159/000355523
14. Schunck M, Zague V, Oesser S, Proksch E. Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology. J Med Food. 2015;18(12):1340-1348. doi:10.1089/JMF.2015.0022;WEBSITE:WEBSITE:SAGE;REQUESTEDJOURNAL:JOURNAL:MEFA;JOURNAL:JOURNAL:MEFA;ISSUE:ISSUE:DOI
15. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/JOCD.12393
16. Rittié L, Fisher GJ. Natural and Sun-Induced Aging of Human Skin. Cold Spring Harb Perspect Med. 2015;5(1):a015370. doi:10.1101/CSHPERSPECT.A015370
17. Jendricke P, Kohl J, Centner C, Gollhofer A, König D. Influence of Specific Collagen Peptides and Concurrent Training on Cardiometabolic Parameters and Performance Indices in Women: A Randomized Controlled Trial. Front Nutr. 2020;7. doi:10.3389/FNUT.2020.580918
18. Holwerda AM, Van Loon LJC. The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutr Rev. 2022;80(6):1497. doi:10.1093/NUTRIT/NUAB083
19. Cederlund AA, Aspden RM. Walking on water: revisiting the role of water in articular cartilage biomechanics in relation to tissue engineering and regenerative medicine. J R Soc Interface. 2022;19(193):20220364. doi:10.1098/RSIF.2022.0364
20. Fam VW, Charoenwoodhipong P, Sivamani RK, Holt RR, Keen CL, Hackman RM. Plant-Based Foods for Skin Health: A Narrative Review. J Acad Nutr Diet. 2022;122(3):614-629. doi:10.1016/J.JAND.2021.10.024
21. Calder PC. Omega-3 Fatty Acids and Inflammatory Processes. Nutrients 2010, Vol 2, Pages 355-374. 2010;2(3):355-374. doi:10.3390/NU2030355
22. Gabbett TJ, Oetter E. From Tissue to System: What Constitutes an Appropriate Response to Loading? Sports Medicine 2024 55:1. 2024;55(1):17-35. doi:10.1007/S40279-024-02126-W
23. Das A, Gupta R, Huda F, Kumar N, Krishnan V, Basu S. Effect of sleep quality on wound healing among patients undergoing emergency laparotomy: an observational study. J Clin Sleep Med. 2025;21(3):503-512. doi:10.5664/JCSM.11442

When it comes to skincare ingredients that consistently stand the test of time, Vitamin C is one of the most widely recognised. Loved by skincare experts and enthusiasts alike, Vitamin C is known for helping to brighten the complexion, support an even-looking skin tone, and bring a natural radiance to the skin.

Whether you are new to Vitamin C or looking to refresh your skincare routine, incorporating it into your daily regimen can be a simple way to enhance your overall skincare ritual.

Why Vitamin C Is a Skincare Essential

Vitamin C is a powerful antioxidant that plays an important role in protecting the skin from everyday environmental stressors. It is often included in skincare routines to help maintain a fresh, healthy-looking complexion.

In skincare formulations, Vitamin C is commonly used to help:

• Promote a brighter-looking complexion
• Improve the appearance of uneven skin tone
• Support skin’s natural radiance
• Help defend against environmental stressors

Because of these benefits, Vitamin C products are often used as part of both morning and evening skincare routines.

Trilogy’s Approach to Vitamin C

The Trilogy Vitamin C range is carefully formulated using three different types of Vitamin C to ensure stability and effective delivery within each product.

These include:

• Ascorbic Acid – widely recognised as the pure form of Vitamin C
• Vitamin C derivatives, such as sodium ascorbyl phosphate and 3-O-ethyl ascorbic acid
• Kakadu plum extract, a naturally rich source of Vitamin C

By combining these forms, the range is designed to deliver Vitamin C in ways that work well within different formulations while remaining gentle on the skin.

Meet the Vitamin C Range

Trilogy’s Vitamin C collection is designed to work together as a complete routine, helping you build a simple and effective skincare ritual.

Vitamin C Cleansing Mousse

Start your routine with a gentle cleanse. The Vitamin C Cleansing Mousse removes daily impurities while refreshing the skin.

Formulated with Kakadu plum and mandarin extract, this lightweight foaming cleanser leaves the skin feeling clean and revitalised.

Skin type: Suitable for all skin types
Use: Morning and evening

Vitamin C+ Super Serum

Serums are often the heart of a skincare routine. The Vitamin C+ Super Serum combines multiple active ingredients, including Vitamin C and hyaluronic acid, in a lightweight formula that absorbs easily into the skin.

It layers well under moisturisers and is designed to complement your daily skincare routine.

Skin type: All skin types, especially dull or uneven skin
Use: Morning or evening before moisturiser

Vitamin C Microdermabrasion

Exfoliation can help refresh the skin and prepare it for the rest of your routine. The Vitamin C Microdermabrasion treatment combines AHAs with gentle exfoliating particles to help remove dead skin cells.

This step can help skin feel smoother and ready to absorb serums and moisturisers.

Use: Two to three times per week

Vitamin C Booster Treatment

For those looking for a more concentrated Vitamin C experience, the Vitamin C Booster Treatment offers a short, two-week skincare boost.

It contains a freshly activated form of Vitamin C designed to help promote a radiant-looking complexion.

Use: Twice daily for two consecutive weeks

Vitamin C Moisturising Lotion

Hydration is a key part of any skincare routine. The Vitamin C Moisturising Lotion provides lightweight moisture while incorporating a stable form of Vitamin C.

It works well as a daily moisturiser and can also be used as a lighter evening option.

Use: Morning or evening

Vitamin C Energising Mist Toner

The Vitamin C Energising Mist Toner is a refreshing step that helps hydrate and tone the skin. With aloe vera and Vitamin C, it can be used after cleansing or throughout the day for a quick refresh.

Use: After cleansing or anytime during the day

Vitamin C Ceramide Night Cream

Nighttime skincare is an opportunity to nourish the skin while you sleep. The Vitamin C Ceramide Night Cream combines Vitamin C with ceramides and Kakadu plum to support the skin’s natural barrier overnight.

Use: Evening

How to Layer Your Vitamin C Routine

To get the most from your Vitamin C skincare routine, products can be layered in a simple order:

1. Cleanse – Vitamin C Cleansing Mousse
2. Exfoliate – Vitamin C Microdermabrasion (2–3 times per week)
3. Tone – Vitamin C Energising Mist Toner
4. Treat – Vitamin C Booster Treatment or Vitamin C+ Super Serum
5. Moisturise – Vitamin C Moisturising Lotion in the morning and Ceramide Night Cream in the evening

Following a consistent routine helps create a balanced skincare ritual that supports healthy-looking skin.

Natural Skincare You Can Trust

Trilogy’s Vitamin C range reflects the brand’s commitment to natural skincare. The products are:

• Certified natural
• Free from synthetic fragrances
• Free from mineral oils and GMO ingredients

Your Glow Routine Starts Here

Whether you are exploring Vitamin C for the first time or looking to upgrade your routine, Trilogy’s brightening collection offers a range of products designed to work together.

Starting with a gentle cleanser, adding a targeted serum, and finishing with a nourishing moisturiser can help create a skincare routine that leaves your skin looking fresh, balanced, and naturally radiant.