MONUTRITIONIST

05/02/2026

🔥 Life-Stage Supplements Series – Menopause
Menopause is a phase of sustained hormonal change, not fluctuation.

Key hormonal shifts include:
⬇️ Oestrogen (significant and ongoing)
⬇️ Progesterone
⬇️ Testosterone (gradual)
⬇️ Insulin sensitivity (in many women)

These changes can affect:
🦴 bone density
💪 muscle mass
❤️ cardiovascular health
🧠 cognition & mood
😴 sleep & recovery

Before supplements, we prioritise food foundations 👇
🍽️ Food Focus for Menopause
Adequate protein
Balanced carbohydrates
Healthy fats
Micronutrient-dense whole foods

💊 Supplements & what they support
• Vitamin D – bone, immune & hormone signalling
• Calcium – bone health (if intake is low)
• Magnesium – sleep, muscle & nervous-system support
• Omega-3s – heart, joint & brain health
• Protein / amino acids – muscle preservation
• Gut support – absorption & inflammation control
Menopause support is about longevity, strength and quality of life.

⚠️ General information only — always personalise with your GP or qualified practitioner.

🙍🏻‍♀️ Monisha Mahtani
🥗 Reg. Nutrition Practitioner
🌎 www.MonishaMahtani.com
📨 info@monutritionist.com
📍 London, United Kingdom

04/02/2026

🌸 Life-Stage Supplements Series – Perimenopause
Perimenopause often begins in the late 30s or early 40s — and it’s driven by hormone fluctuation, not sudden decline.
Key hormonal changes include:

⬇️ Progesterone (often early and significant)
↕️ Oestrogen (rising and falling unpredictably)
⬆️ Cortisol sensitivity
⬇️ Insulin sensitivity (in some women)

These shifts can show up as:
😴 poor sleep
😟 anxiety or irritability
⚡ energy crashes
🍫 cravings & weight changes
🧠 feeling “off” or overwhelmed

Before supplements, we focus on food foundations 👇
🍽️ Food Focus for Perimenopause
Adequate protein
Balanced carbohydrates
Healthy fats
Micronutrient-rich whole foods

💊 Supplements & what they support
• Magnesium – sleep, stress regulation, muscle relaxation
• B vitamins – energy production, nervous-system support
• Omega-3s – mood stability, inflammation control
• Vitamin D – hormone signalling, bone & immune health
• Gut support – hormone metabolism & absorption
Perimenopause isn’t something to “push through”.
It’s a phase that needs support, stability and individual care.

⚠️ General information only — always personalise with a qualified practitioner.

🙍🏻‍♀️ Monisha Mahtani
🥗 Reg. Nutrition Practitioner
🌎 www.MonishaMahtani.com
📨 info@monutritionist.com
📍 London, United Kingdom

18/12/2025

🏃‍♀️🏃‍♂️Athletic performance isn’t just for professional athletes. If you train, lift, run, walk regularly or simply want better energy and recovery — you have performance needs.
Before supplements, we always start with food foundations 👇

🍽️ Food Focus for Athletic Performance
Adequate protein across the day – muscle repair, strength, immune function
Carbohydrates matched to training – energy, hormone health, recovery
Healthy fats – inflammation control, joint and nervous-system support
Micronutrient-rich foods – fruit, veg, whole foods for cellular repair

💊 When can supplements support performance?
They may be helpful if you:
Train regularly or intensely
Struggle with fatigue or slow recovery
Experience muscle soreness, joint issues or frequent illness
Are training in midlife, when recovery demands increase
Common performance-supportive nutrients include:
Protein or essential amino acids (if intake is low)
Magnesium – muscle function and recovery
Electrolytes – hydration and nerve signalling
Omega-3s – inflammation and joint health
Gut support – because absorption drives performance

🦠 Gut Health & Performance
A healthy gut supports:
Energy production
Recovery
Immune resilience
Hormone balance
Support it with:
Fibre-rich foods
Adequate protein
Targeted gut support where needed
Performance support should enhance — not stress — the body.

⚠️ Important: This is general information, not personalised advice.
Training load, health history and life stage all matter.

🙍🏻‍♀️ Monisha Mahtani
🥗 Reg. Nutrition Practitioner
🌎 www.MonishaMahtani.com
📨 info@monutritionist.com
📍 London, United Kingdom

15/12/2025

👧 Life-Stage Supplements Series – Early Childhood (2–7 years)
Early childhood is one of the most nutritionally demanding phases of life. Per kilo of body weight, children often need more nutrients than adults – to support growth, brain development, immunity and healthy bones.
Before we think supplements, we look at food foundations 👇
🍽️ Food Focus for Early Childhood
All food groups: complex carbs, protein, healthy fats, fruits, vegetables, whole grains
Healthy fats: oily fish (age-appropriate), eggs, avocado, nut butters, seeds, good-quality oils
Protein at each meal: beans, lentils, meat, fish, eggs, tofu, dairy or fortified alternatives
Colourful fruits & veg: antioxidants, fibre, immune support
Calcium & vitamin D: bone and tooth development

💊 When can supplements help?
They may be considered when a child:
Is very picky or has a limited diet
Has frequent infections or repeated antibiotics
Has low appetite or food fussiness for an extended period
In these cases, a child-specific multivitamin (not an adult one) can help cover:
Vitamin D
Iron
Zinc
Iodine
B vitamins
Calcium (if low in diet)

🦠 Gut Health in Early Childhood
Gut health plays a big role in:
Immunity
Digestion
Skin
Mood & behaviour
Support it with:
Prebiotic fibres – fruits, veg, oats, beans, lentils
Child-safe probiotics where clinically appropriate (especially after antibiotics)

Supplements should support, not replace:
🍽️ Real food
🥦 Variety
💤 Rest
🧸 A calm, loving environment
⚠️ Important: This is general information, not personalised advice.

Always check with your GP, paediatrician or registered nutritional therapist before giving supplements to a child.

13/12/2025

nouRRRish™️ Advanced Probiotic with Prebiotic Livaux®️

💊 An Innovative Scientific Leap in Probiotic and Prebiotic Integration.

🌱 Each capsule is a powerhouse of 30 scientifically-backed live bacteria strains with 22.5 Billion CFU. DRcaps®️ ensure maximum bacterial protection from stomach acid enhanced with a delayed release system delivering them efficiently to the intestine for maximum effectiveness. The revolutionary addition of 500mg of slow fermenting prebiotic Livaux®️, derived from the Gold Kiwifruit of New Zealand, promotes an enhanced balance within the digestive system.🍃

⭐️ GMO Free. Gluten Free. Vegan⭐️

✅ Regulate appetite and food cravings
✅ Boost GLP-1 Naturally
✅ Support gut-brain axis to improve mood and lower stress
✅ Support gut-skin axis to improve skin health and skin microbiome
✅ Support Metabolic Health

Available now 🔗
www.skinutritional.com

🙍🏻‍♀️ Monisha Mahtani
🥗 Award-winning Nutritionist
🌎 www.MonishaMahtani.com
📨 info@monutritionist.com
📍 London, United Kingdom

11/12/2025

🎙️Tell Me More Meera Cortesi with Monisha Mahtani

Episode Title: The Scent of December: Truffles with Meera Cortesi

✨🍄 Fresh truffles. Winter aroma. Craftsmanship.
This week, I sit with Meera Cortesi, London’s Truffle Queen, to explore the beauty and story behind the world’s most luxurious ingredient.

We talk sourcing, flavour, seasonality, and the quiet relationships that make the gourmet world go round.

🔗 Link in bio
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Listen now — and save this for your festive cooking moodboard. 🔖

🙍🏻‍♀️ Monisha Mahtani
🥗 Reg. Nutrition Practitioner
🌎 www.MonishaMahtani.com
📨 info@monutritionist.com
📍 London, United Kingdom

05/12/2025

✨ Life-Stage Supplements Series — Part 2: Preconception, Pregnancy & Postnatal ✨

🌿🤰👶 These are the most nutritionally demanding stages of a woman’s life — and the right nutrients can make a huge difference to energy, hormones, baby’s development and long-term health.

Here’s a simple breakdown 👇

🌿 Preconception (3–6 months before pregnancy)
Support fertility, cycle regularity, egg quality, and future baby’s development with:
Folate
B12 & iron
Omega-3 DHA
Zinc
Vitamin D
Iodine
Choline
Magnesium
Pre + Probiotics for microbiome health (e.g., nouRRRish™️
A nourished gut = better absorption, hormone balance, reduced inflammation, and a stronger foundation for pregnancy.

🤰 Pregnancy
Nutrient needs significantly increase. Key nutrients include:
Folate (methylated forms)
Iron
Iodine
Choline
Omega-3 DHA
Vitamin D
Calcium
B vitamins
Magnesium
Antioxidants for healthy tissue support
A pregnancy multinutrient ensures safety and balance.

👶 Postnatal (the forgotten stage)
Support healing, mood, and breastfeeding with:
Iron & B12
Omega-3 DHA
Choline
Vitamin D
Magnesium
Pre + probiotics (gut + mood + immune support)

Supplements should support, not replace:
🍽️ Balanced meals
🍎 All food groups
🔥 Sufficient calories
💤 Sleep & recovery
🌿 Good microbiome health

02/12/2025

✨ Life-Stage Supplements Series — Week 1: Teens & Puberty ✨

Puberty is one of the most nutritionally demanding stages of life. Teens need more calories, more nutrients, and more balanced meals than adults because their bodies are growing so quickly.

This stage often comes with:
🌿 Growth spurts
🌿 Hormone changes
🌿 Skin shifts
🌿 Mood swings
🌿 Long school days
🌿 Busy schedules and irregular eating

💊 Why supplements can help:
A well-formulated teen multivitamin can support:
✔ Bone growth
✔ Skin and hormonal balance
✔ Focus, mood & energy
✔ Immunity
✔ Nutrient gaps from inconsistent eating

Food groups that matter most for teens:
🧠 Healthy fats (especially omega-3s) — brain development, mood & skin
💪 Protein — growth, muscle, hormones
⚡ Complex carbs — consistent energy for long school hours
🩸 Iron & B12 — cognition, focus, healthy periods
🌈 Colourful fruits & vegetables — antioxidants for skin + immunity
🦴 Calcium & magnesium — bones, nerves, mood

Gut support is key:
A daily pre + probiotic like nouRRRish™️ helps with digestion, immunity, nutrient absorption, skin balance, mood and overall resilience.
Supplements never replace food — they support it.
And during puberty, support matters.

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🙍🏻‍♀️ Monisha Mahtani
🥗 Reg. Nutrition Practitioner
🌎 www.MonishaMahtani.com
📨 info@monutritionist.com
📍 London, United Kingdom

27/11/2025

🐟💙 Omega-3s: the daily essential most of us need.
These anti-inflammatory fats support heart health, brain function, skin glow, and joint comfort — and because your body can’t make them, you need to top up through food or supplements.

✨ The most active forms are EPA + DHA (found in oily fish like salmon, sardines, mackerel).

🌿 Plant-based? Algae-derived omega-3 gives you DHA without fish.

💊 General maintenance: aim for 250–500 mg combined EPA/DHA daily.

Small habit, big benefits — especially as we head into winter and inflammation tends to creep up.

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🙍🏻‍♀️ Monisha Mahtani
🥗 Reg. Nutrition Practitioner
🌎 www.MonishaMahtani.com
📨 info@monutritionist.com
📍 London, United Kingdom

25/11/2025

23/11/2025

Meet my new go-to: turmeric shots by — anti-inflammatory, antioxidant & skin-loving. Cold-pressed raw root, black pepper boosted, packed for wellness and glow 🌟

✨ Why I’m loving the Turmeric Shots by The Turmeric Co.
These shots are cold-pressed from raw turmeric root (not powders) with added black pepper to dramatically increase absorption.

✔ Powerful antioxidant & anti-inflammatory support — helping to calm internal inflammation, support immune resilience, and protect skin from oxidative stress.

✔ Gut-skin-beauty connection: When your internal environment is calm and balanced, your skin shows up clearer, brighter and more radiant.

💚 It’s simple, effective, and fits beautifully into my holistic wellness routine.