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Mandy K Holistic Nutrition

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Maroubra, NSW
Mandy K Holistic Nutrition

Nutrition for all ages. Nourishment of the body and mind is about consumption of whole foods, while

13/08/2025

What if one gene was quietly affecting your fertility, hormones, and mood… and no one ever told you?

The MTHFR gene helps your body use folate — a nutrient essential for hormone balance, pregnancy, and mental health.

But up to 60% of people, INCLUDING MYSELF, have a variation that makes this process harder — especially if they’re taking the wrong kind of folate through supplements or food.

This is a missing puzzle piece for SO many women TTC, navigating pregnancy, with hormone imbalances, mood issues...the list goes on 💡

🔍 Swipe to learn more — and comment below if you’ve been told to take folic acid without MTHFR testing.

📩 DM me if you would like more information about how personalised nutrition can help support your genes.

05/07/2025

New prices have come into effect!

Book Your Consult Now!

Get in contact for a free 15-minute discovery call to see if my services are the right fit for you!

27/06/2025

Your gut, your gut, hormones,and baby-to-be will thank you for going organic.

But eating 100% organic isn’t always realistic or affordable — and that’s okay!

💡 The Dirty Dozen and Clean 15 lists make it easier to know when buying organic matters most.

👎 The Dirty Dozen: These fruits and veggies have the highest pesticide residues - best to choose organic when you can:

1. Strawberries
2. Spinach
3. Kale, collard & mustard greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Capsicum
10. Cherries
11. Blueberries
12. Green beans

👍 The Clean 15: These are the lowest in pesticide residue — great choices when buying conventional:

1. Avocados
2. Sweet corn
3. Pineapple
4. Onions
5. Papaya
6. Frozen sweet peas
7. Asparagus
8. Honeydew melon
9. Kiwi
10. Cabbage
11. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet potatoes
15. Carrots

Use this guide to make more informed choices at the shops while still honouring your budget 💚

📌 Save this for your next grocery run!

13/06/2025

Why I Don’t Recommend Elevit.

As a holistic nutritionist, I often get asked about Elevit during preconception and pregnancy. While it's a popular choice, it's not my go-to — and here’s why:

❌ High in synthetic forms of nutrients like folic acid (instead of methylated folate)
❌ Very high iron dose, which may cause constipation or gut upset
❌ Poor quality B vitamins — less absorbable forms
❌ Missing supportive co-factors like choline, iodine in adequate amounts, or activated B12

Instead, I recommend practitioner-quality prenatal supplements that contain:
✔️ Methylated folate (5-MTHF) for better absorption
✔️ Active B12 (like methylcobalamin)
✔️ Gentle iron in a well-absorbed form (like iron bisglycinate)
✔️ Supportive nutrients like choline, iodine, zinc, and vitamin D in the right ratios

✨ My top picks? Available through practitioner channels to ensure quality, dosage, and safety — tailored to YOUR needs.

💬 Curious what’s right for you? Let’s chat — book a free discovery call via the link in bio or send me a message!

04/11/2024

Tips on oils to avoid! And which ones are better to consume!

Approved

12/10/2024

Let's talk periods and ovulation!

What is normal?

Everyone's body is unique, but generally, a cycle should be between 21-35 days. With the bleed lasting between 3-7 days.

It is normal to experience some mild cramping, bloating, and mood changes. BUT it is not normal to have pain that is severe and debilitating. If this is happening, it is worth having it further investigated.

Do you know when you are ovulating?

Ovulation is the main event of your menstrual cycle and a key indicator of a healthy period. Ovulation is when your o***y releases an egg and usually occurs mid cycle. The signs of ovulation include a slight rise in body temperature and changes in cervical mucous (becomes like an egg white consistency).

Do you track your cycle?

Ovulation is crucial for fertility, but even if you are not trying to fall pregnant, keeping a cycle diary is a great idea to see how your periods are tracking.

08/10/2024

Try these simple swaps in the kitchen to positively impact your hormone health. Reducing the toxic burden on our bodies is the overall goal.

Get in contact if you would like some help supporting your hormones.

02/10/2024

Have been enjoying life as a new mum, and I am learning so much along the way.

Watch this space as I will be updating my website over the next few months. I will also be designing meal plans and programs to help support women through their fertility, pregnancy, and postpartum.

Feel free to get in contact in the meantime if you wanted a consult, and we can work out a day and time 💕

15/06/2024

Currently on maternity leave, after the birth of my baby girl in April. Will let you know when I am back to taking clients again. Excited to focus more on pre-pregnancy, pregnancy, and postnatal support when I return.

14/09/2023

Can't wait to be spending my days like this as the weather warms up! Bring on that vitamin D☀️

It is so important to take time out in nature for yourself . Take your shoes off and feel the ground. Expose your skin to sunlight to increase vitamin D levels. Expose your eyes to the sunlight to help regulate circadian rhythms. Make it a priority to get sunlight as early in the day as possible after waking!

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Maroubra, NSW
2035

Telephone

0439411429

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