Welcome to the H3R Glossary

Vitamin B2 – Cell energy & radiance for skin, eyes and nerves Vitamin B2 , also known as riboflavin , is an essential, water-soluble B vitamin. It supports your energy metabolism , helps convert food into cellular energy , and contributes to protection against oxidative stress . Particularly exciting for women: Vitamin B2 supports the health of skin, hair and nails , has a positive effect on eyesight and the nervous system – and is indispensable, especially during periods of hormonal change or in vegan diets . Typical symptoms of a deficiency can be: Dry skin & chapped corners of the mouth Increased sensitivity to light Irritability or difficulty concentrating Since the body cannot store vitamin B2, a daily intake through diet or high-quality supplements is crucial – especially during stressful phases of life or pregnancy. Sources: Powers HJ. (2003). Riboflavin (vitamin B-2) and health. The American Journal of Clinical Nutrition, 77(6), 1352-1360. Institute of Medicine (US). (1998). Dietary Reference Intakes for Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Examine.com – Riboflavin Summary Support your microbiome holistically – with our 9×PROBIO COMPLEX. Perfectly combined with B vitamins such as riboflavin for more balance in the gut-brain system. Discover now

Iron – Energy, Cycle & Strength in the Blood Iron is a vital trace element that your body cannot produce itself – you must consume it daily through your diet or as a supplement. It plays a key role in the formation of hemoglobin , the oxygen carrier in your blood. Without sufficient iron, oxygen transport slows down – the consequences: less energy, increased susceptibility to infection, and mood swings . Iron is particularly important for women, as iron reserves are regularly lost through menstruation . The need can also be increased during pregnancy , with a vegan diet , or during strenuous physical activity . A deficiency often manifests itself in fatigue, brittle nails, hair loss, pale skin, concentration problems , or irregular cycles. Important: It's not just the hemoglobin level that counts – especially a low ferritin level (storage iron) can lead to exhaustion in the long term, even if the blood values appear "normal" at first glance. A complete blood count provides clarity. In many cases, a make sense – ideally in consultation with your doctor or therapist. Sources: World Health Organization. (2011). Haemoglobin concentrations for the diagnosis of anemia and assessment of severity. Zimmermann MB, Hurrell RF. (2007). Nutritional iron deficiency. The Lancet, 370(9586), 511-520. Examine.com – Iron Summary 🩸 Discover Iron Complex – Energy & Strength for your Cycle Well-tolerated iron plus vitamin C & B complex – for blood formation, energy and mental balance when needed more frequently. Discover now

Ashwagandha – Adaptogen for balance and strength Ashwagandha (Withania somnifera), also known as "Indian ginseng" or "winter cherry," is a medicinal plant in Ayurvedic medicine that has been used for centuries to promote energy, resilience, and inner balance. As a so-called adaptogen, ashwagandha helps the body better cope with stress—both physically and mentally. Studies show that the plant extract can lower cortisol levels (our stress hormone) while improving concentration , sleep quality , and overall well-being . For many women, Ashwagandha is particularly interesting in the context of hormonal balance and mental health . During phases of PMS , menstrual cycle fluctuations , or menopause, it can help stabilize the nervous system and alleviate energy and mood swings . Ashwagandha is also often used as an adjunct to sleep disorders or chronic fatigue . Important: The effect usually develops over weeks—so it's not a quick boost, but rather a natural support for long-term balance. As with all herbal remedies, consult a specialist before taking, especially if you have existing medical conditions or are pregnant. Sources: Chandrasekhar K, Kapoor J, Anishetty S (2012). A randomized double-blind, placebo-controlled study of the safety and efficacy of a high-concentration full-spectrum Ashwagandha extract in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262. Lopresti AL, Smith SJ, Malvi H, Kodgule R (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore), 98(37):e17186. Examine.com – Ashwagandha Summary ✨ Learn more about our Inner Calm Supplement with Ashwagandha Natural, powerful, holistic: Support your balance with our Ashwagandha complex. Discover now

Melatonin – Your pacemaker for sleep, cycle & balance Melatonin is a hormone produced naturally in the body, primarily in the pineal gland in the brain – at night, in the dark . It is the most important messenger for our sleep-wake cycle (circadian rhythm) and acts as an internal clock for rest, regeneration, and hormonal balance. When it gets dark, melatonin levels rise, signaling to the body: time to wind down. In the morning, with the arrival of light, the level drops again. For women, melatonin not only plays an important role in falling asleep and staying asleep – it also influences the menstrual cycle , fertility , and even symptoms during perimenopause . Chronic stress, blue light in the evening, shift work, or jet lag can disrupt melatonin production. The result: difficulty falling asleep, exhaustion, mood swings, or irregular cycles. Melatonin supplementation can help stabilize sleep patterns in the short term – but should be used consciously and not permanently. Natural aids such as darkness, evening routines, and sleep hygiene are also essential. Sources: Hardeland R. (2012). Melatonin in aging and disease — multiple consequences of reduced secretion, options and limits of treatment. Aging and Disease, 3(2), 194–225. Cipolla-Neto J, Amaral FG. (2018). Melatonin as a hormone: new physiological and clinical insights. Endocrine Reviews, 39(6), 990-1028. Examine.com – Melatonin Summary 🛌 Learn more about Sleep / Melatonin Complex with Melatonin Our gentle sleep supplement with melatonin and natural plant extracts – for restful nights and hormonal balance. Discover now

Vitamin D – sunshine vitamin for bones, immune power & hormone balance Vitamin D does much more than just protect bones. It acts like a hormone in the body and plays a key role in the immune system , mood , cell health , and hormone regulation . Our bodies can produce vitamin D from sunlight, but in our latitudes, especially in winter, UV radiation is often insufficient. Clothing, sunscreen, skin type, and dark skin color can also limit the body's production. Vitamin D is particularly important for women—and often underestimated. It contributes to the normal function of the immune system , bone and dental health , the maintenance of muscle strength , and psychological stability . Studies also show links between vitamin D deficiency and PMS , menstrual irregularities , fertility , and mood swings during perimenopause. However, low levels often go unnoticed—typical symptoms include exhaustion , susceptibility to infection , muscle weakness , or depression . According to many experts, an optimal 25(OH)D level in the blood is 30–50 ng/ml —well above the classic deficiency threshold. Regular monitoring and targeted supplementation, especially in fall and winter, is beneficial for many women. Tip: Always combine vitamin D with vitamin K2 (for bones) and magnesium (for activation). Sources: Holick MF. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281. Pilz S et al. (2019). Vitamin D and disease prevention with special reference to cardiovascular disease. Progress in Cardiovascular Diseases, 62(2), 157-162. Examine.com – Vitamin D Summary ☀️ Learn more about our Vitamin D3 & K2 Supplement Your daily support for your immune system, bones & hormone balance – ideal for autumn and winter. Discover now