Better still, every batch contains SOMEGA Collagen Plus, providing hydrolysed marine collagen together with hyaluronic acid, Red Orange Complex®, aronia berry extract and a range of skin-supporting vitamins and minerals.

Whether you enjoy one with your morning coffee, after a workout or as an afternoon pick-me-up, they’re a delicious way to make your collagen routine a little more exciting!

Why You’ll Love This Recipe

✔ Ready in around 10 minutes (plus chilling time)

✔ Just 4 ingredients

✔ Rich, dark chocolate flavour

✔ A delicious way to enjoy your daily collagen

✔ Great for meal prep

Ingredients

90g popped quinoa (available in your local health store)

120g dark chocolate (minimum 70% cocoa)

1 tablespoon coconut oil

3 scoops SOMEGA Collagen Plus

Method

1. Melt the dark chocolate and coconut oil together until smooth.
2. Stir in the SOMEGA Collagen Plus until completely combined.
3. Fold through the popped quinoa until evenly coated.
4. Spoon small mounds onto a baking tray lined with parchment paper.
5. Gently flatten each mound into a thin snap.
6. Refrigerate for 30–60 minutes until firm.
7. Peel away from the parchment and enjoy.

Tips

• Sprinkle with a little sea salt for a delicious sweet and salty finish.
• Add freeze-dried raspberries or strawberries for extra flavour and colour.
• Store in an airtight container in the fridge to keep them crisp.

Why These Ingredients?

This recipe isn’t just delicious – it’s made with ingredients chosen for both flavour and nutrition.

SOMEGA Collagen Plus provides hydrolysed marine collagen along with hyaluronic acid, antioxidants and skin-supporting vitamins and minerals. Want to learn more about the benefits of collagen for healthy skin, hair and nails? Read our guide, Let’s Talk Collagen.

Dark chocolate (70% cocoa or higher) is rich in cocoa polyphenols and adds a rich chocolate flavour while contributing antioxidants.

Popped quinoa adds a satisfying crunch and is a natural source of protein, fibre and essential minerals.

A little coconut oil helps create a smooth, glossy chocolate coating and gives the snaps their crisp texture once chilled.

Together, these simple ingredients create a delicious snack that’s as nourishing as it is enjoyable.

Ready to Try It?

Whether you’re looking for a delicious way to enjoy your daily collagen or simply want a healthier chocolate snack, these Chocolate Quinoa Collagen Snaps are well worth making.

If you give them a try, we’d love to see your creations! Tag @gosomega on Instagram.

April is Stress Awareness Month, and for many people, stress isn’t just occasional — it’s part of daily life.

Whether it’s work, poor sleep, hormonal changes, or just a constant feeling of being “on,” stress can build up quietly over time — and the effects aren’t just mental, but physical too.

If you’ve been dealing with stress and fatigue, low energy, or brain fog, it may be a sign your body isn’t coping as well as it could.

For those looking to reduce stress naturally, it often starts with being more aware of it — and making small changes to manage it better day to day.

How stress affects your body

Running a small company while juggling work, family, two dogs, and the general pace of life — I know how easy it is to just push through stress and ignore it.

In the short term, stress can be helpful. But when it becomes ongoing, your body stays in a heightened state — which can lead to a range of chronic stress symptoms.

Common signs of stress in the body include:

• Ongoing fatigue
• Poor sleep quality
• Brain fog or low focus
• Getting sick more often
• Feeling wired but exhausted

Over time, this can affect your energy production, recovery, and even your immune system. If it’s left unaddressed for long periods, it can also start to have a wider impact on overall health

A realistic way to approach stress

For most people, stress isn’t something you can simply remove – it’s just part of life. A more realistic approach is to be aware of it, manage it where you can, and support your body so it doesn’t start to impact how you feel day to day.

Natural ways to reduce stress and support your body

Small, consistent habits can make the biggest difference:

• Start your day calmly and get natural light early to help regulate your body clock
• Take short breaks during the day to reset mentally
• Get some form of movement in — even a short walk can help reset your head
• Stay socially connected — meet with a friend, check in with family and neighbours
• Reduce screen time in the evening to help your body properly switch off and maintain a good bedtime routine

These simple strategies help regulate your stress response and improve overall wellbeing.

Simple nutrition habits that support stress

The basics of how you eat can make a real difference. Focusing on regular, balanced meals can help to:

• stabilise energy levels
• avoid sharp dips in blood sugar
• reduce that “wired but tired” feeling

Including a mix of protein, healthy fats, and whole-food carbohydrates can support more consistent energy throughout the day — which becomes especially important during periods of stress. Staying well hydrated is also important, as even mild dehydration can affect energy, focus, and how you feel day to day.

The role of nutrition in stress support

When your body is under stress, your need for certain nutrients can increase — particularly those involved in energy production and the stress response, such as magnesium, B vitamins, and vitamin C.

Over time, this can mean these nutrients are used more quickly — and in some cases, levels may become depleted if intake isn’t sufficient.

Making sure you’re getting enough of these nutrients becomes more important — both through whole foods like leafy greens, nuts, seeds, and fruit, and through well-formulated supplements

• Magnesium plays a role in relaxation, sleep support, and nervous system function
• B vitamins help in combatting stress and in supporting your mental health and psychological function, including helping with concentration, memory and learning
• Vitamin C supports the body’s stress response and is used in the production of stress hormones.

It’s important to bear in mind that no supplement can replace a balanced, nutrient-dense diet, consistent sleep, and good daily habits. Nutritional support works best when these foundations are already in place.

Final thoughts

Stress is part of life and while you can’t eliminate it completely, small, consistent changes can make it easier to manage. Over time, those changes can make a real difference in how you feel day to day.

It’s something I’m still working on myself — not perfectly, but with more awareness than before.

What is collagen?

 Collagen is a type of protein. In fact, it is the most abundant structural protein in the human body, making up about 30% of our body’s total protein. So it is no surprise that it can be found throughout the body, from our skin and hair to our muscles and joints.

Our bodies produce collagen naturally from amino acids (the building block of proteins) – mainly  proline, glycine and hydroxyproline. It also needs the right amount of vitamin C, zinc, copper and manganese to form the collagen proteins completely. These collagen proteins form a fibre-like structure which is used to make connective tissue. Connective tissue is a type of tissue that connects other tissues and is a major component of skin, hair, muscles, tendons, ligaments, bones, joints, teeth, and many other parts of the body.

Why is collagen important?

Collagen is the glue that holds our body together. It is an essential component of connective tissue, which binds our bodily structures together and forms a framework for the body as a whole.

Collagen is vital for our health, more specifically it:

• Gives structure, strength and elasticity to skin
• Helps to replace dead skin cells
• Allows new skin cells to grow
• Provides strength, structure and support to our body tissues, such as muscle tissue and bone tissue, making them strong and resilient.
• Helps blood to clot
• Provides a protective covering for organs

Types of collagen

While there have been 28 different types of collagen identified, the three main types are Type I, II and III.

Type I makes up 90% of the body’s collagen. It is found in almost every tissue, including skin, connective tissue, tendons, bones and ligaments. This is also the type most commonly found in collagen supplements.

Type II is mainly found in cartilage.

Type III is found in blood vessels, intestines, organs and skin. This collagen helps blood to clot and wounds to heal.

Collagen and ageing

Like many things in life, the importance of collagen is most apparent in its absence. Unfortunately, as we age our bodies gradually make less collagen, and the collagen that is made becomes more fragmented and less well distributed throughout the body¹. This change in collagen production and distribution contributes to many of the natural signs of ageing, such as:

• Loss of skin elasticity and firmness, resulting in wrinkles, fine lines, and sagging
• Weakened muscles and muscle aches
• Joint pain and stiffness
• Weakened bones and increased risk of osteoporosis
• Reduced flexibility

Can collagen levels be maintained as we age?

While there is no way to halt this age-related decline in collagen completely (no matter how much we wish there was!), we can take steps to limit its depletion.

Maintaining a healthy lifestyle and diet can help to protect our natural collagen. When it comes to diet, high-protein foods that contain glycine, proline, and hydroxyproline – the amino acids that make collagen – are believed to nurture collagen production. These include fish, poultry, meat, eggs, dairy, legumes, and soy. It is also important to ensure we’re getting the other nutrients our body needs to form collagen like zinc and vitamin C.

Along with a healthy and balanced diet, some other lifestyle habits that may benefit collagen levels include:

• Avoiding smoking – Smoking can damage collagen and decrease collagen production

• Wearing SPF and reducing exposure to UV light – Sunlight can reduce collagen production and cause collagen to break down more quickly

• Limiting alcohol consumption – Excessive drinking has been shown to reduce collagen production

• Getting adequate sleep – Sleep deprivation affects collagen production

• Managing stress levels – Long-term stress results in chronically high cortisol levels which are associated with decreased collagen production

• Reducing intake of high-sugar, processed foods – A diet high in added sugar and ultra-processed foods can weaken collagen and reduce collagen turnover

The benefits of collagen supplements

Collagen supplements come in the form of powders, shots, pills and capsules and have become an increasingly popular and convenient option for boosting collagen levels. Collagen supplementation is associated with several health benefits:

Skin Health: One of the most popular uses of collagen supplements is to support skin health. Current research indicates that taking collagen supplements can improve skin health and appearance. A review of 19 studies with a total of 1,125 participants aged between 20 and 70 years (95% women) found that supplementing with hydrolysed collagen improved skin hydration and elasticity and reduced the appearance of wrinkles². This occurs due to the collagen peptides in the supplement being absorbed by the gut and transported in the bloodstream to the skin where they accumulate to form new collagen fibres. The review concluded that collagen supplementation can delay and improve the signs of skin aging by decreasing facial wrinkles and improving skin hydration and elasticity, while the supplementation is maintained. The time required to delay skin ageing in most studies was 90 days, and the results were maintained for 4 weeks after the end of supplementation.

Healthy Hair and Nails: Collagen supplements contain amino acids that our bodies use to build keratin, another important protein in hair and nails. Collagen supplementation has been found to increase nail growth, decrease the frequency of broken nails, and improve brittle nails³.

Bone Health: Bones are made up mostly of collagen. Collagen supplements taken long-term have been shown to help increase bone mineral density in postmenopausal women who are at a greater risk of developing osteopenia and osteoporosis^4,5.

Joint Health: There is also evidence to suggest that oral collagen supplementation can reduce symptoms related to osteoarthritis, including stiffness⁶.

SOMEGA Collagen Plus

SOMEGA Collagen Plus is a powdered collagen supplement expertly designed to contain a very high amount (7,000mg) of Type 1 hydrolysed marine collagen. Hydrolysed collagen is a form of collagen that is broken down into smaller fragments so that the body absorbs it more easily. SOMEGA Collagen Plus also contains:

• Nine essential vitamins and minerals which contribute to skin, hair and nail health, including vitamin C, copper and zinc which our body needs to produce collagen
• Hyaluronic acid, which plays a key role in maintaining skin moisture
• Two botanical extracts, Red Orange Complex and aronia berry extract which are rich in antioxidants and support both skin and overall health

SOMEGA Collagen Plus has a delicious natural berry flavour and can be easily added to water, juices, smoothies, warm drinks, and even used in baking recipes.

You can shop SOMEGA Collagen Plus here.

*While collagen supplements are generally safe and aren’t linked with side effects, always consult a healthcare practitioner before starting a new supplement regime, especially if you are pregnant, on medication, or taking any other supplements. 

References

1. Varani J, Dame MK, Rittie L, Fligiel SE, Kang S, Fisher GJ, Voorhees JJ. Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. Am J Pathol. 2006 Jun;168(6):1861-8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1606623/
2. de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. https://pubmed.ncbi.nlm.nih.gov/33742704/
3. 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 Dec;16(4):520-526. https://pubmed.ncbi.nlm.nih.gov/28786550/
4. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018 Jan 16;10(1):97. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
5. Zdzieblik D, Oesser S, König D. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. J Bone Metab. 2021 Aug;28(3):207-213. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8441532/
6. García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, Simental-Mendía LE, Simental-Mendía M. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019 Mar;43(3):531-538. https://pubmed.ncbi.nlm.nih.gov/30368550/

What is Quercetin?

Quercetin belongs to a group of beneficial plant compounds called bioflavonoids. Bioflavonoids are a type of plant pigment that are responsible for giving plants, such as fruits and vegetables, their vibrant colours. These pigments also act as powerful antioxidants. Antioxidants protect the body against everyday toxins and stressors, and are essential to health. 

It is this antioxidant activity, along with its anti-inflammatory and anti-allergic properties, that has led to an increased interest in quercetin and its potential benefits to health. 

Sources of Quercetin

We can’t naturally synthesise quercetin in the body, so we must consume it through food sources or from supplements. Quercetin can be found in a range of foods such as fruits, vegetables, nuts, and grains, but is particularly abundant in:

• Apples
• Onions
• Berries
• Grapes
• Broccoli
• Citrus fruit 
• Capers
• Green tea
• Red wine

There are also high levels of quercetin in the flowers of the Sophora japonica tree (also known as the Japanese pagoda tree) and it is this natural extract that is used in SOMEGA Liposomal Quercetin. Due to the potency of the extract, just one serving (15ml) of this supplement provides 500mg of quercetin. To get the same amount of quercetin from foods, you would need to eat 12.5kg of apples or 4kg of blueberries or just over 1kg of red onions!

Benefits of Quercetin

• Antioxidant 

The beneficial health effects associated with quercetin are mainly due to its ability to act as a potent antioxidant in the body, protecting our cells from damage by fighting molecules called free radicals. 

Free radicals are found in the environment and also created in our cells through normal body processes. When levels of free radicals rise and outpace antioxidant levels, the imbalance creates oxidative stress.

Oxidative stress is associated with several chronic conditions including diabetes, Alzheimer’s, cardiovascular disease and cancer. This is why maintaining strong levels of antioxidants, such as quercetin, is important for our health (Ref. 1). 

• Anti-inflammatory

Oxidative stress can also trigger chronic inflammation (Ref. 2). While some inflammation is necessary to help your body heal and fight infections, long-term inflammation is linked to health problems, including diabetes, cardiovascular disease and certain cancers (Ref. 3). 

Research shows that quercetin may help to reduce inflammation (Refs. 4,5). By scavenging free radicals, quercetin can reduce oxidative stress and prevent the build up of chronic inflammation in the body. 

One study published in the Journal of the American College of Nutrition, looked at 50 women with rheumatoid arthritis, an inflammatory and autoimmune disease. The results showed that supplementing with 500 mg of quercetin per day for eight weeks helped reduce morning stiffness and pain (Ref. 6). 

• Anti-allergic 

Quercetin may also have anti-allergic effects (Ref. 7). It has been seen to act as an antihistamine, reducing the release of histamine and other inflammatory mediators that contribute to allergy symptoms (Ref. 8). 

A study published in 2022 investigating the effects of quercetin supplementation in participants with seasonal allergy, found that over four weeks, participants who took the quercetin supplement experienced a significant improvement in allergy symptoms like itchy eyes, sneezing and nasal discharge, compared to those who were not supplementing with quercetin (Ref. 9). 

• Other Possible Health Benefits

There is also research to suggest that quercetin may have beneficial effects on blood pressure (Ref. 10), diabetes (Ref. 11), age-related cognitive decline (Ref. 12), and exercise endurance (Ref. 13). 

Who Can Benefit From Quercetin Supplementation?

Adequate antioxidant intake is important for everybody. Luckily, quercetin is present in many delicious plant-based foods, so by including quercetin-rich foods in our diet regularly we can support our overall health. However, quercetin supplements typically provide a much higher dose of quercetin than food sources, and may be beneficial for:

• Those who don’t typically eat a large amount of fruits and vegetables
• Those looking to increase their antioxidant intake 
• Those with inflammatory conditions such as rheumatoid arthritis (Ref. 6)
• Those looking to alleviate allergy symptoms (Ref. 9)
• Those looking to improve their cardiovascular health (Ref. 10)
• Those with diabetes (Ref. 11) or age-related cognitive decline (Ref. 12)

Ensuring the quercetin you’re ingesting is actually absorbed by the body is also important. The general absorption of quercetin by the body is relatively low (Ref. 14). This is why SOMEGA Liposomal Quercetin is formulated using liposomal technology, increasing its bioavailability and ensuring optimum absorption and cell delivery, and maximum health benefits. Shop here. 

Always consult a healthcare practitioner before starting a new supplement regime, especially if you are on medication or taking any other supplements. 

About the Author

Lucy Brennan is a registered associate nutritionist (ANutr) and freelance writer specialising in health, nutrition and wellness content.  She holds a BSc. in Public Health Nutrition and has over 4 years’ experience working in health communication, which is where her passion lies. Lucy is dedicated to providing evidence-based content that is both engaging and accessible and inspires readers to make informed choices regarding their health.

References

1. Alkadi H. (2020). A Review on Free Radicals and Antioxidants. Infect Disord Drug Targets, 20(1), 16-26. https://pubmed.ncbi.nlm.nih.gov/29952268/ 
2. Hussain T, Tan B, Yin Y, Blachier F, Tossou MC, Rahu N. (2016). Oxidative Stress and Inflammation: What Polyphenols Can Do for Us? Oxid Med Cell Longev, 2016, 7432797. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5055983/ 
3. Furman D, Campisi J, Verdin E, Carrera-Bastos P, Targ S, Franceschi C, Ferrucci L, Gilroy DW, Fasano A, Miller GW, Miller AH, Mantovani A, Weyand CM, Barzilai N, Goronzy JJ, Rando TA, Effros RB, Lucia A, Kleinstreuer N, Slavich GM. (2019). Chronic inflammation in the etiology of disease across the life span. Nat Med, 25(12), 1822-1832. https://www.nature.com/articles/s41591-019-0675-0
4. Mohammadi-Sartang M, Mazloom Z, Sherafatmanesh S, Ghorbani M, Firoozi D. (2017) Effects of supplementation with quercetin on plasma C-reactive protein concentrations: a systematic review and meta-analysis of randomized controlled trials. Eur J Clin Nutr, 71(9), 1033-1039. https://pubmed.ncbi.nlm.nih.gov/28537580/
5. Sato S, Mukai Y. (2020) Modulation of Chronic Inflammation by Quercetin: The Beneficial Effects on Obesity. J Inflamm Res,13, 421-431. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7425105/ 
6. Javadi F, Ahmadzadeh A, Eghtesadi S, Aryaeian N, Zabihiyeganeh M, Rahimi Foroushani A, Jazayeri S. (2017) The Effect of Quercetin on Inflammatory Factors and Clinical Symptoms in Women with Rheumatoid Arthritis: A Double-Blind, Randomized Controlled Trial. J Am Coll Nutr, 36(1), 9-15. https://pubmed.ncbi.nlm.nih.gov/27710596/
7. Mlcek J, Jurikova T, Skrovankova S, Sochor J. (2016) Quercetin and Its Anti-Allergic Immune Response. Molecules, 21(5), 623. https://www.mdpi.com/1420-3049/21/5/623/htm 
8. Jafarinia M, Sadat Hosseini M, Kasiri N, Fazel N, Fathi F, Ganjalikhani Hakemi M, Eskandari N. (2020) Quercetin with the potential effect on allergic diseases. Allergy Asthma Clin Immunol, 16, 36. https://aacijournal.biomedcentral.com/articles/10.1186/s13223-020-00434-0 
9. Yamada S, Shirai M, Inaba Y, Takara T. (2022) Effects of repeated oral intake of a quercetin-containing supplement on allergic reaction: a randomized, placebo-controlled, double-blind parallel-group study. Eur Rev Med Pharmacol Sci, 26(12), 4331-4345. https://www.europeanreview.org/wp/wp-content/uploads/4331-4345.pdf 
10. Serban MC, Sahebkar A, Zanchetti A, Mikhailidis DP, Howard G, Antal D, Andrica F, Ahmed A, Aronow WS, Muntner P, Lip GY, Graham I, Wong N, Rysz J, Banach M. (2016) Effects of Quercetin on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 5(7), e002713. https://pubmed.ncbi.nlm.nih.gov/27405810/ 
11. Dhanya R. (2022) Quercetin for managing type 2 diabetes and its complications, an insight into multitarget therapy. Biomed Pharmacother, 146, 112560. https://www.sciencedirect.com/science/article/pii/S0753332221013470?via%3Dihub 
12. Costa LG, Garrick JM, Roquè PJ, Pellacani C. (2016) Mechanisms of Neuroprotection by Quercetin: Counteracting Oxidative Stress and More. Oxid Med Cell Longev, 2016, 2986796. https://pubmed.ncbi.nlm.nih.gov/26904161/ 
13. Kressler J, Millard-Stafford M, Warren GL. (2011) Quercetin and endurance exercise capacity: a systematic review and meta-analysis. Med Sci Sports Exerc, 43(12), 2396-404. https://pubmed.ncbi.nlm.nih.gov/21606866/ 
14. Berkel Kaşıkçı M, Bağdatlıoğlu N. (2016). Bioavailability of Quercetin. Curr Res Nutr Food Sci, 4, 146-151. https://www.researchgate.net/publication/309603709_Bioavailability_of_Quercetin 

While we each have our own persona, we’ve created our top 4 SOMEGA personas with our product choices for each. Whether you like to be in the great outdoors or prefer to hibernate during these winter months, SOMEGA has what you need to get you through in the best of health.

The Adventurer

For the one who never stands still, always looking to live life to the full and needs ALL the energy to stay ahead. Our Adventure Bundle will help boost your energy levels, reduce tiredness and fatigue, support your muscle, joint, bone and heart health and provide support for your immune system.

The Adventure Bundle contains:

• Liposomal Vitamin B-Complex + C
• Liposomal Vitamin D3 + K2
• Easy Omega-3 + Vitamin D3

The Brainbox

Brain health will always remain high on the agenda, regardless of the season. The Brainbox knows that feeding the brain the fuel it needs will see them through the darker days and longer nights. Our Exam Support Bundle contains 2 of our hero products to support brain health, help with memory, concentration and learning, support mental performance and combat stress. These products also support the immune system and boost energy levels.

The Exam Support Bundle contains:

• Easy Omega-3 + Vitamin D3
• Liposomal Vitamin B-Complex + C

The Beauty Guru

Radiating beauty from within, the Beauty Guru knows where it’s at when a “Glow Up” is needed. Our Beauty Bundle assists with supporting the Beauty Guru’s skincare routine, helping to safeguard skin health, support collagen formation and protecting skin from damage caused by stress, sunlight and pollution. The Beauty Bundle helps support and nourish skin and hair from within and helps bring back the Beauty Guru’s inner and outer glow.

The Beauty Bundle contains:

• Liposomal Vitamin B-Complex + C
• Easy Omega-3 + Vitamin D3

The One Who’s Ready for Change

The seasons of life are ever changing. Be the one who’s ready and armed with the knowledge and power to ease through the change. The Menopause Wellness Bundle will help you thrive before, during and after menopause by helping to reduce symptoms of menopause, while also providing essential support for your heart and bone health.

The Menopause Wellness Bundle #1 contains:

• Liposomal Vitamin C
• Easy Omega-3 + Vitamin D3
• Vitamin D3 + K2 Oral Spray
• Vitamin B12 Oral Spray

Whichever your persona, whatever the season, rest assured that SOMEGA has you covered!

Well-Balanced Diet

Providing a nutritious and well-balanced diet is essential in helping kids to stay healthy. A well-balanced diet will contain fruits and vegetables, full of vitamins and antioxidants, lean protein, healthy fats, including omega-3s from oily fish, and wholegrains. Probiotic rich foods, including yogurt (ideally low sugar varieties) are also important as probiotics can help give the immune system a boost and inhibit the growth of harmful gut bacteria.

Parents should try to give kids as much variety as possible. Starting the day with a healthy breakfast is important, as is providing a healthy lunchbox and nourishing dinners. Having healthy snacks available is essential. Trying to limit consumption of sugar-loaded foods and drinks is important as a high sugar intake negatively affects the immune system.

Regular Exercise, Good Sleep Habits and Stress Management

Encouraging kids to be active is important – Healthy Ireland recommends that kids should play and be active at a moderate to vigorous level for at least 60 minutes daily. Regular exercise not only helps build strong muscles and healthy bones, it can also result in better sleep, improved moods, lower stress levels, and increased circulation of immune cells in the body – all factors that contribute to a healthy immune system.

Good sleep habits are vitally important for kids. Sleep allows the body to rest, regenerate and heal and the lack of sleep can affect the immune system. Research shows that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus.

For many kids, transitioning back to school is stressful and managing and reducing any stress that kids may have is also important as ongoing stress weakens the immune system.

Health Supplements 

While not a replacement for a healthy diet, supplements are especially useful in providing extra support for a healthy immune system, as well as providing numerous other benefits.

One of the most popular go-to supplements for supporting immunity is undoubtedly Vitamin C. It’s important to bear in mind that not all Vitamin C supplements are created equal with most Vitamin C supplements being poorly absorbed. Liposomal Vitamin C is the best absorbed form available. SOMEGA Liposomal Vitamin C is a great-tasting, alcohol-free and sugar-free Liposomal Vitamin C liquid that is suitable for the entire family. In addition to helping immunity, it helps enhance energy and reduces tiredness and fatigue.

A Vitamin D supplement is important all year round in Ireland, but particularly as children head back into the classrooms and have less access to the outdoors and sunshine. Pure and natural SOMEGA Vitamin D3 + K2 Liquid Drops are placed under the tongue for fast and effective absorption and are ideal for both children and adults. This product not only supports immunity, the combination of Vitamin D3 with Vitamin K2 offers enhanced support for healthy bones.

As many families do not consume enough oily fish, taking an Omega-3 supplement daily is important for adults and kids. Omega-3s positively impact the immune system due to their anti-inflammatory properties and also support brain, heart and eye health. To be consistent in supplementing and ensure maximum health benefits, it’s vitally important that the taste of the Omega-3 supplement is appealing. SOMEGA Easy Omega-3 + Vitamin D3 has a creamy, smoothie-like texture and a delicious, natural peach-mango flavour.

B-Vitamins also offer support for the immune system and help to support mental performance and combat stress. SOMEGA Liposomal B-Complex + C is a synergistic blend of the 8 B-Vitamins and Vitamin C and is suitable for 12 years and older.

The Bottom Line

 For supporting back to school immunity, the best approach is a holistic one, incorporating good nutrition, sleep, exercise and stress management. Carefully chosen, high quality health supplements can provide invaluable extra support for the immune system as children re-enter the classrooms for the new school year.

Back to School Bundles – Save 15%

We have put together two special bundles of our pure and natural supplements for supporting Back to School immunity, each with a discount of 15%.

For the Back to School Bundle suitable for all ages, click here.

For the Back to School/College Bundle suitable for 12 years and up, click here.

Here are our top tips for good health and supplementation as you plan your adventures for the weeks and months ahead:

Eat the Seasons

We know we always say it but, starting with a good diet is vital. It is the cornerstone of good health and is the first and most basic step to a healthier life. Eat in season and source foods that haven’t clocked up more miles than you’ll travel in a lifetime. You don’t need to overcomplicate a good diet. While we see many online recipes using exotic ingredients, we don’t have to base our diets on dishes that look good on social media but are unattainable for most (when was the last time you saw a pitahaya in your local supermarket anyway!?). If you have the time or space then growing your own is even better – just keep it simple, colourful and in season and organic where possible.

Vitamin C

Vitamin C has a surprisingly large number of functions in the body. As humans, we can’t make Vitamin C in our bodies, so we have to obtain it from the foods we eat or in supplement form. While guidelines say that the recommended daily amount of Vitamin C is 75 – 90mg, we should bear in mind that this is actually the bare minimum our body requires to prevent Vitamin C deficiency (scurvy).
For those heading off on adventures, Vitamin C is a powerful ally as it plays a key role in enhancing energy levels and reducing tiredness and fatigue. Vitamin C also promotes collagen production – collagen is the protein that helps maintain the integrity of your cartilage, the rubber-like tissue that protects your joints. Collagen is also important for healthy muscles and bones. Vitamin C provides vital support for your immune system too – a weakened immune system is something you definitely want to avoid when adventuring!

Vitamin B-Complex

Vitamin B-Complex is made up of 8 B-vitamins and are often referred to as the “energy vitamins” because they help convert the food you eat into the energy your body needs daily, helping you to get the most out of those adventure filled days.

Folate (Vitamin B9) and Vitamin B12 are needed for producing red blood cells, protein synthesis and in tissue repair and maintenance and a deficiency of either of these vitamins can cause extreme tiredness, a lack of energy and muscle weakness. Taking a high-quality B-Complex or Vitamin B12 supplement is particularly beneficial for vegans as Vitamin B12 is found naturally only in foods of animal origin. It’s worth noting too that as we get older (over 50), our ability to absorb Vitamin B12 from food can decrease and again a high-quality supplement will help avoid deficiency.

Vitamin D

Vitamin D is a nutrient that plays a vital role in supporting the immune system, as well as being critical for a number of key areas of health. Focusing on its importance for activity and adventure, Vitamin D is essential for healthy bones and muscles. It is also a great ally for better rest which will be needed after lots of physical movement; research shows that Vitamin D deficiency is linked to sleep disorders, including poor sleep quality, short sleep duration and daytime sleepiness
Sunshine is the best source of Vitamin D, but in Ireland the sun is not strong enough from October to March to allow our skin to make any Vitamin D. The use of sunscreen also lowers the amount of Vitamin D the skin produces. As our diets are a poor source of Vitamin D, taking a high-quality supplement all year round is useful to keep your body adventure ready.

Omega-3

Omega-3s may be best known for supporting our brain and heart health, but they are also powerful anti-inflammatories and may help to improve bone health, reduce joint pain and reduce muscle soreness after exercise.

Spring is the perfect time to get fit, enjoy the outdoors and get moving. We hope you enjoy your adventures wherever they may take you!

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As the seasons change, so too will our diet and our nutritional needs so here are our 5 steps for transforming your lifestyle for a healthier spring:

1. Step up your fitness routine

It’s easy to make excuses during the dark mornings and even darker evenings of winter, but that excuse is now diminishing which means we need to get the runners back out again or reconnect with a fitness routine that may have lapsed. Having a good structure to your day which includes time for exercise is not only good for your physical health, it is vital for your mental health too. Switch off the TV and phone and take time that’s just for you. Whether it’s a walk, jog, run, cycle, exercise class or yoga on your own mat at home, don’t “try to find the time”, MAKE the time for yourself. You will never regret doing some exercise but you will always regret not doing it!

2. Change your diet with the season

It’s well known that we eat more of what we really shouldn’t during the winter. We’re coming out of hibernation now and your body deserves the best. Eat with the seasons so during the spring months try to eat more seasonal fruit and veg. In season right now are leeks, cauliflower, parsnips, mushrooms, kale, purple sprouting broccoli, beetroot, carrots, cabbage, spinach and rhubarb. So try to get as many of these in to your diet each day. Juicing is a fantastic way to get fresh vegetables in your diet – preparation is key!

3. Vitamin D

The days may be getting brighter but we’re still not seeing enough sunlight to meet our basic Vitamin D requirements. Vitamin D is important for all ages for supporting the immune system and for bone health; it helps your body absorb calcium. Vitamin D is also needed to support healthy teeth and muscles. Vitamin D deficiency has been shown to be linked to sleep disorders, including poor sleep quality, short sleep duration and daytime sleepiness.  Our Vitamin D3 Oral Spray and family-friendly Liquid Drop supplements are easy to take and are formulated to be easy for the body to absorb, ensuring optimum health benefits.

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4. Declutter

We associate spring cleaning with cleaning out our wardrobes but here we’re talking about our food cupboards. Leave nothing to waste – use what’s coming close to expiry (keep it healthy!) and do a stocktake of what you need to help keep you on track. Stock up on beans and healthy grains and good quality stock for soups to help you increase that veg intake.

5. Vitamin B-Complex + C

When the days are dark and dreary, you may notice your body feeling heavier and more lethargic at times, but this feeling should become less frequent as we approach the longer, brighter days. If you feel you need an extra energy boost, alongside a healthy diet, then a Vitamin B-Complex + C supplement is a useful ally.

Reducing tiredness and fatigue

B-Complex is made up of 8 B-vitamins and six of these vitamins (B2, B3, B5, B6, B9 and B12) are known to help reduce tiredness and fatigue. Vitamin C also helps reduce tiredness and fatigue.

Supporting energy production

The B vitamins are vital in converting the foods we eat into the energy we need. Vitamin C is also essential in supporting energy production in the body.

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With our busy and demanding lives these days, it’s hard to always keep track of your daily nutritional needs. Our flexible subscription service delivered directly to you means that ordering your supplements will be one less thing to worry about. Team them with a healthy diet and lifestyle and you’re on your way to a healthier and happier spring!

Before we talk supplements, here is some simple general advice we should all follow, not just for February, but throughout the year for a healthier, happier heart:

1. Eat a well-balanced diet and include heart healthy foods such as fruit, vegetables, oily fish, nuts, seeds and whole grains.
2. Engage in regular exercise and physical activity.
3. Maintain a healthy weight and control your blood sugar, cholesterol, and blood pressure.
4. Don’t smoke and limit alcohol consumption.
5. Get regular check-ups with your chosen trusted healthcare practitioner.

Supporting Your Heart Health with Omega-3

Many studies have looked at the effects of Omega-3s, primarily DHA and EPA from oily fish, on heart disease. Omega-3s are essential fatty acids and a type of unsaturated fat which the body needs in small quantities. As our bodies are unable to produce DHA and EPA, these Omega-3s must be obtained through our diet and/or supplementation.

The interest in Omega-3s and heart health was initially spurred by research dating back to the 1970’s which found lower incidence of heart attacks and other coronary events among Greenland Inuit and other fish-eating populations, such as those in Japan. Several studies since then have reported that higher consumption of fish and higher dietary levels of Omega-3s are associated with a lower risk of heart failure, coronary disease and fatal coronary disease. Omega-3s offer protection from heart disease by reducing the heart’s susceptibility to arrythmias (irregular heartbeat), lowering triglyceride levels and lowering blood pressure.

The vast majority of us (89% of Irish people) do not get enough oily fish in our diets so are at risk of sub-optimal intakes of Omega-3s. Taking a high-quality supplement like our SOMEGA Easy Omega-3 + Vitamin D3 can help bridge the potential nutritional gap and is vital for a healthy happy heart throughout your life. Because we know that fish oils aren’t the tastiest, our Easy Omega-3 + Vitamin D3 has been formulated to create a creamy texture with a natural fruity taste, meaning it’s easy and tasty to take and make part of your daily health regime.

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Vitamin C for Heart Health

We’ve said it before, but Vitamin C is probably the hardest working vitamin with numerous benefits ranging from boosting your energy levels to supporting your immune system and skin health.

Vitamin C is a powerful antioxidant that protects your cells from harmful molecules known as free radicals. When free radicals accumulate, they promote oxidative stress which is linked to the development of many diseases, including heart disease. Not only does Vitamin C act as antioxidant itself, fighting against these free radicals, it also helps to recycle Vitamin E, another powerful antioxidant.

Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.  Studies have shown that Vitamin C supplements may help to lower blood pressure in both healthy adults and in people with high blood pressure (important to note that people with high blood pressure should not rely only on Vitamin C for treatment). An analysis of 13 studies found that taking a Vitamin C supplement of at least 500mg/day significantly reduced LDL (bad) cholesterol and blood triglyceride levels.

Remarkably, an analysis of 9 studies combining data from almost 300,000 participants found that after 10 years, people who took at least 700mg of Vitamin C daily had a 25% lower risk of heart disease than those who did not take a Vitamin C supplement.

SOMEGA Liposomal Vitamin C provides 1000mg Vitamin C/15ml serving for optimum heart health benefits and can be enjoyed straight from the spoon or added to your favourite cold drinks.

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So, for a healthier and happier heart this February and throughout the year, we recommend our SOMEGA Easy Omega-3 + Vitamin D3 and SOMEGA Liposomal Vitamin C.

What is Vitamin B-Complex?

Vitamin B-Complex is comprised of eight B-Vitamins which are often referred to as the “energy vitamins” because they help convert the food we eat into the energy our body needs daily. B-Complex vitamins are water-soluble vitamins, meaning that they are not stored in the body and must be consumed every day. They can be easily destroyed or washed out during food storage and preparation.

Functions, Food Sources and Signs of Deficiency

• Thiamine (Vitamin B1) helps to release energy from foods, promotes normal appetite, and plays a role in muscle contraction and conduction of nerve signals. Under-consumption of thiamine is rare due to wide availability of fortified grain products. However, certain groups may be at risk of thiamine deficiency including people who have undergone bariatric surgery, and those with low dietary intake, for example older adults. 
• Riboflavin (Vitamin B2) is needed to release energy from foods, and for the growth, development and function of the cells in your body. Sources include eggs, organ meats, dark green vegetables, milk, and whole and fortified grain products. Those at risk of riboflavin inadequacy include vegans, high performance athletes and pregnant and breastfeeding women and their babies. Symptoms of deficiency include skin disorders, cracks at the corners of the mouth, hair loss, itchy and red eyes, reproductive problems, and cataracts.
• Niacin (Vitamin B3) is involved in energy production and critical cellular functions. It is found in a wide variety of foods including animal and plant sources. Niacin deficiency is seen in people who eat limited diets and low protein diets. Symptoms of deficiency include skin problems, digestive issues, and mental confusion.
• Pantothenic Acid (Vitamin B5) is involved in energy production, helps in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food. The best dietary sources include fortified breakfast cereals, liver, kidney, meats, and seeds. Deficiency is uncommon due to its wide availability in most foods.
• Vitamin B6 (Pyridoxine) helps in protein metabolism, red blood cell formation, and acts as an antioxidant molecule. It is also involved in the production of neurotransmitters. Food sources include legumes, organ meats, fish, meats, starchy vegetables, and whole grains and fortified cereals. Deficiency is uncommon; symptoms include dermatitis, swollen tongue, peripheral neuropathy, anaemia, depression and confusion, and weakened immune function.
• Vitamin B7 (Biotin) helps release energy from carbohydrates and helps in the metabolism of fats, proteins and carbohydrates from food. It is needed in very small amounts by the body. Food sources include liver, kidney, egg yolk, milk, most fresh vegetables, yeast breads and cereals. Symptoms of biotin deficiency include hair loss, skin rashes, and brittle nails.
• Vitamin B9 (Folate), also known as folic acid, aids in protein metabolism, promotes red blood cell formation, and lowers the risk for neural tube birth defects such as spina bifida. Sources of folate include liver, kidney, dark green vegetables, meats, legumes, fish, whole grains, and fortified grains and cereals. Anaemia is the primary clinical sign of folate deficiency and includes symptoms such as fatigue, headache, and heart palpitations.
• Vitamin B12 (Cobalamin) helps in the building of genetic material, formation of normal red blood cells, and maintenance of the nervous system. Vitamin B12 is only found naturally in foods of animal origin. Vitamin B12 deficiency most commonly affects vegans, infants of vegan mothers, and older people. Symptoms of deficiency include anaemia and neurological changes, such as numbness and tingling in the hands and feet. For more information about Vitamin B12, click here.

Who Can Benefit From Vitamin B-Complex Supplementation?

Although B-vitamins are commonly found in the foods we eat, there are certain groups who can benefit from taking a supplement, including:

• Those who suffer from fatigue, feelings of stress or those in need of a general health boost
• Those for whom eating a healthy balanced diet is a challenge
• Menopausal and peri-menopausal women
• Athletes and fitness enthusiasts with extra energy requirements
• Those in search of healthier skin and hair
• Vegans, as they often lack B-vitamins in their diet, especially Vitamin B12
• People over the age of 50 whose ability to absorb B-Vitamins is reduced

SOMEGA Liposomal Vitamin B-Complex + C is a powerful synergy of Vitamin B-Complex with Vitamin C, meaning that you get the very best of the most vital vitamins to live an active and healthy life. It is made using cutting edge liposomal technology for optimum absorption and maximum health benefits and can be taken from the age of 11+. Shop here