Diabetes is a growing health crisis, especially in India, where over 77 million adults live with type 2 diabetes mellitus (T2DM), and nearly 25 million more are on the verge. Its consequences can be severe, ranging from heart attacks and strokes to nerve damage and vision loss1.
With the rising burden of diabetes, medications like Mounjaro have surged in popularity, not just for managing blood sugar but also for their noticeable impact on weight management2. But what if you’re looking for a more natural route? Is there a “natural Mounjaro” out there?
In this article, we’ll break down what Mounjaro does, whether nature offers similar benefits, and explore expert-backed lifestyle strategies that may help support healthier blood sugar levels and weight management naturally.
Mounjaro (tirzepatide) is a prescription injectable medication developed specifically for managing T2DM. It is a clinically tested medication that has received approval from both the FDA (Food and Drug Administration) in the USA and the CDSCO (Central Drugs Standard Control Organization) in India3,4.
What sets Mounjaro apart from other injectable medications is its unique dual-action mechanism. Unlike other existing treatment options (such as semaglutide, which targets only GLP-1), Mounjaro targets two key hormone receptors: GLP-1 (glucagon-like peptide-1) and GIP (glucose-dependent insulinotropic polypeptide)5. These two hormones play a vital role in regulating blood sugar levels and controlling appetite6. Thus, by enhancing the body’s natural insulin response and slowing down digestion, Mounjaro not only helps maintain better glucose control but also aids in weight management, which could be especially beneficial for many individuals with T2DM and obesity5.
It is essential to note that there is no “natural Mounjaro”. Mounjaro is a pharmaceutical innovation, not something found in herbs or supplements.
When people search for “what is natural Mounjaro,” they’re usually hoping to find natural ways to achieve similar effects, such as better blood sugar regulation and potential weight management support. This might include herbal remedies, dietary changes, or lifestyle strategies that mimic some of Mounjaro’s benefits, like improved blood sugar control. However, it’s important to understand that these natural methods do not work in the same way as the actual drug.
Mounjaro is a medical treatment, backed by clinical trials and approved by regulatory bodies like the FDA and CDSCO. While natural approaches can support your health, they don’t replicate the drug’s dual hormone action.
Still, for those who prefer a holistic path or want to complement their treatment plan, we’ll explore evidence-based natural strategies that may help you work toward similar goals, safely and effectively.
While there’s no natural alternative to Mounjaro, certain lifestyle habits may help support similar goals. Certain evidence-based strategies, such as those mentioned below, could make a real difference when followed diligently:
While there are no natural alternatives to Mounjaro, some natural compounds have shown potential in supporting blood sugar regulation and weight management. Below is a list of commonly explored options:
| Supplement | Potential Role | Evidence Summary |
| Berberine | Used for its impact on glucose metabolism metabolic support. | Studies14,15 have shown its efficacy lowering blood sugar levels and potential improvement in lipid levels. |
| Cinnamon (Ceylon) | Commonly used in diets for wellness and balance; may support healthy blood sugar levels. | Some research16,17 has shown that it can help improve glycaemic control and insulin sensitivity in some individuals. |
| Psyllium Husk | Known to promote fullness and digestive health; may help lower blood sugar levels. | Clinical studies18,19,20 suggest a possible role in supporting glycaemic and lipid control. |
| Probiotics | Support digestive and gut health; may aid in weight management | Emerging studies21 are exploring their link to metabolic functions, and the results seem promising. |
| Apple Cider Vinegar | Often included in wellness routines for post meal blood sugar control and weight management. | Preliminary research22,23 shows mild benefits by improving glucose uptake and action in skeletal muscles with potential antidyslipedemic effect. |
Disclaimer: These supplements are not meant to diagnose, treat, cure, or prevent any medical condition. Their use should be considered as part of a general wellness strategy. Always consult a qualified doctor before adding any Mounjaro natural alternative to your routine.
While exploring natural options can be appealing, it’s important to approach them with caution, especially when managing a serious condition like T2DM1,24:
Note: Natural strategies may support your health, but they should never replace evidence-based medical care. Always consult your doctor before making changes to your treatment plan.
Also Read: Foods To Avoid While Taking Metformin
If you’re considering natural alternatives to medications like Mounjaro, it’s important to take a balanced and informed approach:
Note: The most effective path combines appropriate use of medications under medical guidance with healthy lifestyle choices, tailored to your body and goals. Stay informed, be consistent, and prioritise your long-term well-being.
It’s important to always mention any medications or health supplements you’re currently taking. This helps ensure we avoid any potential overload of nutrients or unwanted interactions, keeping your nutrition plan safe and effective.
Dr. Malavika Athavale, Consulting Clinical and IBS Nutritionist
While no natural product can replicate the effects of Mounjaro, many natural strategies can still play a supportive role in your overall health journey. Regular physical activity, a balanced diet rich in fibre and protein, quality sleep, and effective stress management can all contribute to better blood sugar control and improved well-being. Certain supplements may also offer additional support, but they should always be used under medical supervision.
Ultimately, what matters most is making evidence-based decisions, maintaining consistent healthy habits, and seeking expert guidance. Remember, managing T2DM or working toward weight loss isn’t about quick fixes; it’s about building sustainable lifestyle changes that support your long-term health.
Also Read: Mounjaro vs Ozempic: Our Endocrinologist Explains the Difference
No, there is currently no natural Mounjaro. Mounjaro (tirzepatide) is a prescription medication specifically formulated to act on two hormone receptors (GLP-1 and GIP) for blood sugar and appetite regulation5,6. Natural supplements may support general health, but do not mimic this dual mechanism.
Berberine has been studied for its potential to support blood sugar control, but it is not a substitute for Mounjaro. While some research suggests it15 may have effects similar to metformin, Mounjaro has a unique and clinically proven dual action that berberine does not replicate. Always consult your doctor before making any changes to your treatment plan.
Some generally safe and helpful strategies include engaging in regular physical activity, consuming a diet rich in fibre and protein while limiting refined carbohydrates and added sugars, getting sufficient quality sleep, and effectively managing stress7–13. Before using any supplements (like cinnamon, berberine, or psyllium husk), consult a doctor to ensure they’re appropriate for you.
The active ingredient in Mounjaro is tirzepatide a synthetic compound that works by stimulating GLP-1 and GIP receptors, hormones involved in insulin regulation and appetite control5,6.
Mounjaro is not recommended for people with a history of medullary thyroid cancer, Multiple Endocrine Neoplasia syndrome type 2 (MEN 2), or allergy to tirzepatide. It should be used cautiously in those with pancreatitis, kidney or gallbladder diseases, or gastrointestinal issues4. Always consult your doctor before use.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Yoga, an ancient practice with roots stretching over 3,000 years, is now widely recognised as a holistic approach to health1. The National Institutes of Health (NIH) even classifies it under Complementary and Alternative Medicine (CAM) along with other interventions2.
Yoga supports both physical and mental well-being through a combination of postures (asanas), breathing techniques (pranayama), relaxation, and meditation1,3. It is believed that regular practice can enhance strength, flexibility, and endurance while fostering inner peace, compassion, and emotional balance1.
But can yoga also help with thyroid health? You’ll find the answer in this article. Plus here, we’ll also share details of some yoga asanas for thyroid that can safely be done at home to support the proper functioning of this gland.
Endocrine disorders arise from dysfunctions in the endocrine system, which control hormone production and regulation. Among these, thyroid disorders are some of the most prevalent worldwide. In India, approximately 42 million individuals are affected by different types of thyroid conditions, underscoring a major public health issue4.
The thyroid gland, located at the base of the neck, plays a crucial role in regulating metabolism through the production of hormones like T3 (triiodothyronine) and T4 (thyroxine)5. When the gland produces too much or too little of these hormones, it can lead to disorders such as hypothyroidism (underactive thyroid), hyperthyroidism (overactive thyroid), goitre, thyroid nodules, or autoimmune conditions like Hashimoto’s thyroiditis and Graves’ disease4,5.
Common symptoms of thyroid imbalance may include fatigue, weight changes, mood swings, hair thinning, irregular menstrual cycles, sensitivity to temperature, and dry skin5. These symptoms can be hard to notice and, therefore, can be easily overlooked. This is why understanding and monitoring thyroid health is vital.
Maintaining hormonal balance is essential for overall well-being, as thyroid hormones influence heart rate, digestion, muscle control, brain development, and bone maintenance5. To check your thyroid health, you can take a simple blood test, such as the thyroid profile test, that measures key hormone levels such as T3, T4, and thyroid stimulating hormone (TSH).
Scientific studies suggest that yoga poses for thyroid may offer multiple benefits by addressing some of the root contributors of the condition. Yoga promotes stress reduction, improves blood circulation, and stimulates the endocrine system, which includes the thyroid gland6.
Recent clinical observations support the efficacy of yoga asanas for thyroid problems:
While yoga poses for the thyroid should not replace prescribed thyroid medications, it could be an effective complementary therapy that supports overall thyroid function and improves quality of life.
Yoga might indirectly help reduce thyroid medications. Regular yoga can help lose weight and build muscle mass, which further helps burn fat. This weight loss may help reduce the dose of thyroid medicine one needs in case of hypothyroidism.
Dr. Nayana Shetty, MBBS, MD
Certain yoga poses for the thyroids can help stimulate and support the thyroid gland by improving blood flow to the neck region, activating energy centres (chakras), and aiding hormonal regulation. Below are 6 best yoga for thyroid that you can safely practice at home to support thyroid function:
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These yoga asanas for thyroid not just support your thyroid health but also contribute to overall physical and mental well-being. But remember, it’s ideal to practise yoga under a trained professional to avoid risks of strain and injury, especially if you are a beginner. It’s always best to start your wellness journey with expert guidance when practising yoga asanas for thyroid problems.
Yoga and meditation can help overcome mental health affections on hypothyroidism like depression and anxiety14.
Dr. Nayana Shetty, MBBS, MD
While yoga for thyroid patients may offer many benefits for thyroid health, there are certain conditions where caution is necessary. Thyroid patients should avoid or modify yoga practice in the following situations10:
Always consult your doctor before starting yoga if you have a medical condition, to ensure safety and avoid complications. Practise under a certified yoga instructor and discuss about what poses you should be doing based on your condition.
Also Read: Precautions For Thyroid Patients – Do’s & Dont’s
Before beginning the practice of yoga for thyroid patients, it’s important to consult your healthcare provider. This is particularly essential if:
A doctor can help you understand your specific condition and guide you on whether yoga is suitable, and if so, what kind of practices would be safe and effective. And remember, yoga can support but not substitute medical care in management of thyroid disorders. So, always follow your doctor’s advice on management along with practising yoga to improve your thyroid and overall health.
Also Read: 8 Health Benefits Of Vajrasana!
Yoga, when practised correctly and consistently, can be a valuable supportive tool in managing thyroid health. It helps by stimulating the endocrine system, improving blood circulation, and reducing stress, which is a known trigger for thyroid imbalance. Studies have shown that yoga may assist in lowering TSH levels, improving lipid profiles, reducing the need for medication, and enhancing overall mental well-being.
However, yoga for thyroid patients is not a replacement for medical treatment. It works best as a complementary practice alongside proper medication and routine monitoring. Always consult your doctor before starting any yoga regimen, especially if you have underlying health issues, to ensure the practice is safe and suitable for your condition. With mindful practice and professional guidance, yoga can become a powerful ally in your journey toward better thyroid health!
Also Read: Benefits of Butterfly Pose (Baddha Konasana) and How to Do it By Dr. Himani Bisht
Yoga should ideally be practised on an empty stomach or with a light stomach. It’s best to avoid practising right after a heavy meal. If you feel weak, a small amount of honey in lukewarm water can be consumed before the session12.
Yoga should be practised in a calm, quiet, and clean environment to help relax the body and mind. Cleanliness of surroundings, body, and mind is essential before starting. Additionally, during your session, try to wear light, comfortable cotton clothes that allow free movement of the body12.
Yoga improves mental health by reducing stress and anxiety, boosting cardiovascular and respiratory function, enhancing flexibility and strength, helping manage metabolic disorders like diabetes, regulating hormonal balance, improving sleep quality, supporting weight management, and promoting overall well-being1,12.
No, yoga is a supportive therapy and should not replace prescribed thyroid medications11. It complements medical treatment and may help improve symptoms but always follow your doctor’s advice regarding medication.
Perform yoga slowly, with awareness of your body and breath. Avoid jerky movements or holding your body tightly. Practice regularly and persistently for the best results and always follow any contraindications or limitations for specific poses12.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Have you been feeling sudden weakness or rapid heartbeats? It might be more than just fatigue. While not always the case, these symptoms can point to hypokalaemia, a condition marked by low levels of potassium in the blood (serum)1,2.
Potassium is an important mineral and the most abundant positively charged ion (cation) inside the cells of our body. It plays a key role in cell function, muscle contraction, and heart rhythm regulation3. Low potassium levels are often linked to underlying conditions such as endocrine disorders. However, it can also result from poor or insufficient dietary intake1.
In this article, we will explore some healthy and delicious fruits high in potassium that can help boost its levels in the body. These potassium rich fruits not only offer a tasty way to support your electrolyte balance but also contribute to overall well-being.
Potassium is a mineral and electrolyte that plays a central role in maintaining the proper functioning of cells, particularly in muscles and nerves. It is crucial for regulating muscle contractions, nerve signals, and intracellular fluid balance4. A deficient or insufficient potassium level can cause symptoms such as muscle weakness, fatigue, and constipation3.
Its importance extends beyond basic cellular activity. Higher potassium intake is associated with significant health benefits, particularly for heart health5. One major meta-analysis involving around 250,000 participants found that for every 1.64 grams (or around 42 millimoles) of daily potassium intake, there was a 21% reduction in stroke risk and a notable trend toward reduced overall cardiovascular disease6.
In short, potassium supports critical bodily functions, especially heart, muscle, and nerve performance, while also helping to protect against serious conditions like stroke and heart disease. Therefore, ensuring adequate potassium in your diet through fruits high in potassium is a simple but powerful step toward better health!
Hyperkalaemia can cause muscle weakness, fatigue, nausea, vomiting, diarrhoea, and cardiac arrhythmias. Thus food-drug interactions must be kept in mind if individuals are already on medicines that increase potassium levels.
Dr. Nayana Shetty, MBBS, MD
The amount of potassium an individual needs in a single day depends on age, sex, and life stage.3 According to the National Academies of Sciences, Engineering, and Medicine (NASEM), here are the recommended Adequate Intakes (AIs):
The potassium AI for children varies specifically by age group7:
Note: These recommendations do not apply to people with kidney disease or those taking medications that affect potassium levels8. For personalised advice on optimal intake, it’s best to consult your doctor.
If you’re concerned about a potential potassium deficiency, a simple blood test, such as the Potassium (K+) Test, can help evaluate your potassium levels.
Potassium is required for several bodily functions. These include:
Adequate potassium helps regulate blood pressure by promoting natriuresis (sodium excretion) and reduces vascular resistance, which helps lower blood pressure3,6. This might contribute to reducing the risk of hypertension and stroke.
Potassium works with sodium to maintain fluid balance in the body3. This helps cells function properly and supports overall hydration.
Potassium supports smooth muscle function, including the muscles of the digestive tract9. This may aid in regular bowel movements and avoid constipation.
Higher potassium intake (especially from fruits) may reduce calcium loss in urine10. This helps in lowering the risk of calcium-based kidney stones.
Potassium from fruits may help maintain bone mineral density by reducing the acid load in the body11. This helps in minimising calcium loss and supports bones.
Potassium plays a role in insulin secretion, and low levels have been linked to an increased risk of type 2 diabetes in some studies12. However, more research is still needed to directly establish a link between potassium intake and its benefits for diabetic patients.
Fruits are an excellent natural source of potassium, offering a variety of health benefits.
In recent decades, shifting dietary habits, marked by increased intake of processed foods and reduced consumption of fresh fruits and vegetables, have contributed to several health issues, including a widespread decline in dietary potassium intake, despite its critical role in maintaining cardiovascular and muscular health5.
Which fruit contains the most potassium is a common question for those looking to boost their potassium intake naturally. Therefore, to naturally support optimal potassium levels, we have compiled a list of fruits containing high potassium for you:
Dried apricots are highly concentrated in potassium; a half cup serving provides 755 mg of potassium, which is around 22% of the daily recommended intake3. Besides potassium, apricots are also rich in carotenoids like β-carotene, which acts as a strong antioxidant and may help lower oxidative stress, support immunity, reduce the risk of heart disease, and protect eye health with age13.
Prunes are rich in potassium; half a cup of dried prunes contain 635 mg of potassium, covering around 19% of the daily recommended intake.3 Prunes are also rich in fibre, sorbitol, and antioxidants. Due to these nutrients, they may also help improve digestion and support bone besides heart health14.
Kiwi provides abundant potassium; one cup of sliced kiwi contains about 562 mg of potassium, about 16.5% of the daily value15. Besides potassium, kiwifruit is also rich in vitamin C, fibre, and antioxidants. Eating them regularly may boost your immune system, support digestion (thanks to an enzyme called actinidin), and improve overall metabolism16.
Pomegranates are a good source of potassium; one cup of 100% pomegranate juice provides approximately 533 mg of potassium, contributing about 15.7% of the daily recommended intake15. Drinking pomegranate juice can help reduce oxidative stress and support heart health by slightly improving blood pressure and related risk factors17.
Orange juice is a natural source of fruits high in potassium; one cup of orange juice delivers 496 mg of potassium, about 14.6% of the daily recommended intake3. Regular consumption of 100% orange juice may help reduce inflammation in healthy people and those at risk for chronic diseases18.
Bananas are well known for their potassium content; a medium banana contains 422 mg of potassium, which is around 12.4% of the daily recommended intake3. A study19 has shown that eating 250 g of bananas before haemodialysis (a process of filtering blood in patients with impaired kidneys) helps avoid low potassium and heart rhythm problems without causing high potassium.
Avocados are rich in potassium; half a piece of avocado contains about 345 mg of potassium, which is around 10% of the daily recommended intake20. Based on a preliminary, uncontrolled study21, adding California avocados to your daily diet may help lower total cholesterol and aid in controlling body weight.
Cantaloupe is a refreshing fruit rich in potassium; half a cup of cubed cantaloupe supplies 214 mg of potassium, or 6.3% of the daily recommended intake.3 Besides potassium, cantaloupe is packed with essential vitamins and minerals that help keep you hydrated with its high-water content. This makes it a tasty and refreshing part of a healthy diet22.
Blackberries are a good source of potassium; one cup of blackberries contains about 211 mg of potassium, contributing around 6.2% of the daily recommended intake16. Blackberries are also used traditionally for diarrhoea, ulcers, inflammation, and diabetes. They are also rich in anthocyanins, which help reduce pain and may have antioxidant effects that contribute to reducing inflammation and supporting general health23.
Apples contain moderate potassium levels; one medium apple with skin provides 195 mg of potassium, approximately 5.7% of the daily recommended intake3. Besides potassium, apples are also rich in antioxidants, especially polyphenols, which help reduce oxidative stress and inflammation. They also support gut health by improving the balance of beneficial gut bacteria24.
Knowing the potential benefits and the potassium content in fruits helps you choose the best options to support your health and meet your daily potassium needs. While consuming these fruits is generally healthy, remember some fruits may increase blood sugar levels. Therefore, it’s best to consult with a diabetologist before including them in your routine diet (especially if you are diabetic or at risk).
In case you are a diabetic patient apart from risk of hyperkalaemia there could be a risk of causing glucose spikes while incorporating fruits like banana etc. into your diet with the aim to improve its potassium content. Make sure to do so in a way that your blood glucose levels remain stable. Preferably consult your doctor before doing so and consume the fruits whole with fibre (like seeds or salad) or yogurt to lower the glucose spike.
Dr. Nayana Shetty, MBBS, MD
Also Read: PDW Blood Test: Understanding Its Purpose and Results
Including potassium-rich fruits in your diet is not at all complicated. You can consume the fruit raw or make some simple and delicious dishes with them to boost your intake25:
It should be noted that including fruits containing high potassium in the diet helps maintain potassium balance only when potassium levels are slightly below the normal range or for when an individual is at risk. Dietary potassium is not an alternative for moderate or severely low potassium levels; these conditions often require oral or intravenous potassium supplementation.
Also Read: 8 Types Of Food That Can Help You Fight Anaemia!
While potassium is essential for health, increased levels can be dangerous. Excess potassium levels, known as hyperkalaemia, may lead to serious symptoms, including neuromuscular issues such as fatigue, muscle weakness, and paralysis. It may also lead to cardiovascular symptoms, such as irregular heartbeats or even cardiac arrest1,3.
However, it should be noted that fruits (or even other dietary sources) rich in potassium alone rarely cause hyperkalaemia in healthy individuals. Hyperkalaemia typically results when there is impaired renal excretion or a shift of potassium from cells into the bloodstream.
Certain individuals should be cautious when consuming high-potassium diets or potassium supplements. These include:
Due to the above-mentioned reasons, individuals with underlying health conditions or those on long-term medication should consult a doctor before making any changes to their potassium intake to ensure a safe and balanced dietary approach.
Sometimes patients have too much coconut water regularly, which can lead to high potassium. It is important to consume it in moderation to prevent side effects of excess potassium27.
Dr. Nayana Shetty, MBBS, MD
Also Read: What Causes High Vitamin B12 Levels & How to Manage It
Potassium is a vital mineral that plays a crucial role in maintaining healthy blood pressure, supporting muscle and nerve function, and promoting overall heart health. Fruits are a natural and wholesome source of potassium, making them a safe and effective way to meet daily needs, especially when included as part of a varied and balanced diet. Incorporating potassium rich fruits in the diet, such as bananas, apricots, prunes, and oranges, offers not only this essential nutrient but also other valuable nutrients that contribute to overall wellbeing. They are generally safe and very rarely cause hyperkalaemia in healthy people with normal kidney function. However, individuals with impaired kidney function or those taking certain medications should be cautious and consult a doctor before increasing their potassium intake. That said, a balanced approach in diet (consuming a combination of fruits, vegetables, and whole foods) can be a great way to support the potassium requirements of the body and at the same time offer broader health benefits, reinforcing the importance of nutritious and mindful eating to achieve your health goals.
Yes, both dried and frozen fruits retain potassium, though portion sizes vary26. Dried fruits are more concentrated, so smaller amounts provide similar potassium levels.
You should take potassium supplements only under medical advice, since most people can meet their potassium needs through a balanced diet rich in fruits, vegetables, and legumes3. Talk to your doctor if you believe you might need potassium supplements.
If you are healthy, you cannot overdose on potassium from fruits, as the kidneys eliminate excess potassium through urine. However, people with kidney disease or on certain medications need to be cautious3. Remember moderation in consumption is key.
No, they are not suitable for everyone since salt substitutes often contain high levels of potassium. People with kidney disease or those taking certain medications should consult their doctor before using them to avoid the risk of hyperkalaemia (dangerously high potassium levels)3.
Fruits provide important nutrients like folate and vitamin C, potassium, and dietary fibre. They help keep your digestion healthy, lower the risk of heart disease, diabetes, obesity, and even some cancers. They are also low in fat and calories, especially when not fried or roasted. Aim to include a variety of colourful fruits in your diet. This will give you a range of nutrients24.
27. Hakimian J, Goldbarg S, Park CH, Kerwin TC. Death by Coconut. Circulation: Arrhythmia and Electrophysiology. 2014;7(1):180–181. doi:10.1161/CIRCEP.113.00094. Available from: https://www.ahajournals.org/doi/10.1161/circep.113.000941
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Problems with the thyroid gland are very common around the world, including in India. In fact, around 42 million people in India are believed to have some form of thyroid disease1. These issues can happen when the thyroid gland makes too much or too little hormone, or when the gland becomes swollen or develops lumps2.
People with thyroid problems may feel tired, gain or lose weight, feel anxious or low, or notice a swelling in their neck. These signs can be easy to miss or confused with other health issues2. Therefore, it is important to stay vigilant of any new symptoms.
In this article, we’ll talk about some common thyroid problems, the symptoms to look out for, how to test thyroid at home, and when you should visit a doctor for these.
The thyroid is a small gland which is located in front of your neck and looks like a butterfly. It plays an important role in keeping the body healthy by producing thyroid hormones. These hormones help control your metabolism (how your body uses energy) and are important for growth, brain development, and many other functions3.
There are two main types of thyroid hormones: T3 (triiodothyronine) and T4 (thyroxine). T4 is made in the thyroid gland and then changed into the more active form, T3, in different parts of the body, like the brain, muscles, and fat tissue4. Also some amount of T3 is produced from the gland itself. These hormones help in proper utilisation of energy by the body and regulate response to changes like cold weather or fasting3,4. Thyroid hormones also affect how the body handles fats and sugars, how sensitive the body is to insulin, and even how cholesterol is managed4.
The production of thyroid hormones is controlled by signals from certain regions of the brain (the hypothalamus and the pituitary gland). The brain releases hormones like TRH (thyrotropin-releasing hormone) and TSH (thyroid-stimulating hormone) to tell the thyroid when to make more or less of these hormones4.
Since thyroid hormones are involved in so many bodily processes, keeping the thyroid healthy is important for overall well-being, especially for energy, weight, temperature regulation, and metabolism.
Thyroid problems can affect many parts of the body, and the symptoms can vary depending on whether the thyroid is overactive (hyperthyroidism) or underactive (hypothyroidism)1.
Wondering how do I know if I have thyroid problems? Let us find out!
Common symptoms of an overactive thyroid (hyperthyroidism) include2:
Common symptoms of an underactive thyroid (hypothyroidism) include2:
Symptoms related to thyroid swelling (goitre) can happen in both overactive and underactive thyroid conditions, or even when hormone levels are normal. These may include2:
The answer is, yes! You can check certain aspects of your thyroid health at home, basis which you can decide the further course of action (whether or not to visit a doctor).
Checking thyroid at home starts by being aware and observant of symptoms of thyroid disease. Alongside, some self-examination methods and at-home thyroid function tests can be used to assess your thyroid gland.
While checkup at home offers a convenient and private way to assess your thyroid health, it’s important to understand their benefits and limitations before relying solely on them5:
So, while it’s possible to check your thyroid at home, it’s crucial to understand the pros and cons of this. Although, this should not replace regular checkups or a complete diagnostic assessment by a doctor, it can, however, be useful in raising awareness of potential issues and taking medical advice promptly.
Irrespective of which ever home test you perform to assess thyroid function, you may make a mistake. Examination by a professional and blood test is the best way. If you are concerned about your health, it is always recommended to consult your doctor.
Dr. Nayana S Shetty, MBBS, MD
Many people wonder, how do I know if I have thyroid problems which might need an expert doctor’s consultation . So, to answer this question, we are listing a few simple ways by which you can check for possible thyroid issues from the comfort of your home:
Keep track of any unusual changes in your body or how you’re feeling. Make a note of things like tiredness, sudden weight changes, mood swings, or feeling too hot or too cold, as these could be signs of a problem with your thyroid.
This method helps you check for swelling or lumps in the thyroid area.6
How to do it6:
Note: If you see anything unusual, do not panic; not all lumps mean something serious. However, it’s important to talk to a doctor and get checked properly, especially if the lump stays or gets bigger over time.
Use this as a complementary method to the clinical examination by a health care expert like an Endocrinologist.
This method checks your body’s resting temperature, which may be deviated from the normal range in people with thyroid problems7,8.
How to do it:
Note: This method is not always reliable and can be affected by other factors like illness or hormonal changes.
Also Read: Best Yoga Asanas for Thyroid You Can Safely Do at Home
This can be the most common and reliable method for thyroid assessment at home. You can easily order a thyroid blood test from home which checks for your thyroid hormone levels.
Remember that an abnormal check may not always indicate a significant problem, just as a normal test does not ensure everything is fine. It’s always preferable to speak with a healthcare professional for a proper diagnosis and tailored guidance if you observe anything troublsome.
When on thryoid medications, blood tests should be repeated every 3 months to assess improvement and ensure that adequate dose of thyroxine hormone is being received.
Dr. Nayana S Shetty, MBBS, MD
It’s important to know when home checks and symptoms should lead you to seek medical advice. If you notice any of the following signs or changes in your health, it’s a good idea to consult a doctor:
If you notice any of these problems (even if they seem mild), it’s always safer to consult a doctor and get your thyroid checked.
Also Read: Natural Home Remedies For Vomiting
Thyroid test at home can be a helpful first step in noticing signs of thyroid problems. Simple methods like a neck self-exam, monitoring your body temperature, and being aware of common symptoms can alert you if something seems off with your thyroid. It is important to keep in mind that while these home checks are useful, they are not a substitute for medical testing.
A thyroid blood test is the most reliable technique to determine if your thyroid gland is working normally. Additionally, regular checkups with your doctor can help catch issues early, even if you don’t have clear symptoms.
Remember, in rare cases, thyroid problems can become serious emergencies. So, if you notice unusual symptoms or anything concerning during a home check, don’t delay and talk to a doctor. Keeping an eye on your thyroid health can go a long way in maintaining your overall well-being!
Also Read: Best Home Remedies for Appendicitis Recovery
Yes, thyroid problems may affect other parts of your body. Since thyroid hormones influence many body systems, including the heart, brain, muscles, and metabolism, thyroid problems can cause wide-ranging symptoms. This may affect other vital organs and cause complications if left unaddressed3.
If you have thyroid problems or have any risk factors (like family history or symptoms), your doctor may recommend regular thyroid testing (every 6 to 12 months)12. Otherwise, routine checkups during health exams are a good opportunity to screen for thyroid issues. Your doctor can suggest the ideal frequency of testing based on your specific conditions.
During pregnancy, hormones like oestrogen and beta-HCG increase thyroid-binding globulin, a protein that carries thyroid hormones in the blood. As more hormone is bound, total T4 levels rise. However, free T4 (the active form) and TSH usually remain unaltered. So, it’s normal to see high total T4 with normal TSH and free T4 in pregnancy, especially 2nd trimester onwards3. Therefore, to make an accurate diagnosis, doctors interpret thyroid tests carefully during pregnancy.
Yes, it could be possible. The Adam’s apple is a bump that you can see in the front of your neck (more clearly observed in men). It is situated above the thyroid gland. During a self-exam, you should feel for the thyroid just below the Adam’s apple and above the collarbone (on either side of your windpipe)5. This will help you avoid any confusion.
Thyroid diseases are usually manageable with proper treatment. For an overactive thyroid, doctors may prescribe medications to control symptoms and drugs that reduce hormone production. For an underactive thyroid, hormone replacement therapy is used to restore normal hormone levels2. Treatment helps avoid serious complications and improves quality of life. Therefore, for a precise assessment of your thyroid health, always seek medical advice.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Non-alcoholic fatty liver disease (NAFLD) is often referred to simply as fatty liver. It is one of the most common liver conditions affecting people worldwide1. This condition involves the buildup of excess fat in the liver that is not caused by the consumption of alcohol2.
In India, adult NAFLD rates have been reported as high as 38.6% in adults and 35.4% in children, and the prevalence is known to increase with age and lifestyle related health issues3. Fatty liver can range in severity from simple fat accumulation (non-alcoholic fatty liver or NAFL) to a more serious form called non-alcoholic steatohepatitis (NASH), which can lead to liver fibrosis, cirrhosis, or even liver cancer if left unaddressed1.
The good news is that regular physical activity is one of the most effective ways to manage fatty liver1,3. In this article, we will explore the causes and symptoms of fatty liver and highlight the most effective exercises you can incorporate into your routine to support liver health and manage this condition. Keep in mind that choosing the best exercise for fatty liver means focusing on activities that improve cardiovascular health as well as promote weight loss.
Fatty liver develops when there is an abnormal buildup of fat in liver cells, more than 5% of the liver’s weight2,5. This fat accumulation occurs due to various conditions:
Beyond this, several other conditions and factors can contribute to NAFLD:
NAFLD or NASH is now often referred to as Metabolic Dysfunction-associated Steatotic Liver Disease (MASLD), and the most common cause for this is obesity or being overweight22,23.
Dr. Nayana Shetty, MBBS, MD
Most people with fatty liver disease (especially in the early stages) may not experience any symptoms1. However, as the condition progresses, some people might start to notice signs that something isn’t quite right.
Below, we have mentioned some common symptoms of a fatty liver:
It’s important to note that these symptoms are not exclusive to fatty liver disease and may be associated with other health conditions. However, as the condition progresses to NASH and cirrhosis, signs like abdominal/leg swelling, itchy skin, and spider-like veins may appear9. That’s why regular health check-ups are crucial, especially if you have risk factors like obesity, diabetes, or high cholesterol.
If you’re concerned about your liver health, you can get a simple test, such as Liver Function Test (LFT), to check how well your liver is working. This blood test measures levels of liver enzymes and can help detect early signs of liver problems.
One of the most effective ways to improve fatty liver disease is through regular exercise. Are you wondering what the best exercise for fatty liver is? The answer lies in a combination of aerobic activities like walking and strength training for lasting benefits. Studies have shown that both aerobic (cardio) and resistance (strength) training have been proven to reduce fat in the liver10,11.
Here are some simple and effective exercises for fatty liver that you can include in your daily routine:
Note: While exercise and yoga offer certain benefits for fatty liver, it is important to perform activities within your comfort level and under the guidance of fitness and yoga professionals. Additionally, if you have any underlying health conditions, it is important to take medical clearance with the medical practitioner before pursuing any exercise regime.
There is a growing trend pf NAFLD in children which is closely linked to rising childhood obesity24.
Dr. Nayana Shetty, MBBS, MD
Yoga is a powerful tool that not only reduces stress but also helps stimulate internal organs like the liver, enhancing detoxification and improving its function16. Hence, it can be particularly beneficial for individuals with fatty liver disease. Here are some asanas that you can try out:
Steps17:
Steps19:
Duration and Frequency18:
Steps19:
Duration and Frequency:
Benefits19:
Steps17:
Duration and Frequency:
Benefits17:
Steps17:
Duration and Frequency:
Benefits17:
Note: Always practice yoga for fatty liver with awareness and within your comfort level. If you have any underlying health conditions, recent surgeries, or are pregnant, consult your doctor before starting20. It’s best to learn and perform yoga under the guidance of a certified yoga instructor to ensure proper technique and safety. Ideally, practice yoga in the early morning or at a time when your stomach is empty for better results and comfort17.
No particular exercise can specifically target the fat in liver. Generally incorporating any type of physical activity is one of the many lifestyle measures that can be taken to inch towards a healthy liver. When concerning symptoms do show up, consulting your doctor is important.
Dr. Nayana Shetty, MBBS, MD
Also Read: Signs You May Have Liver Stress
In addition to medical guidance and structured treatment, individuals with fatty liver disease can adopt several practical lifestyle measures to support liver health:
Also Read: Exercises for Hernia. Dos and Don’ts
Fatty liver disease often develops silently, but timely medical consultation is advised when you notice the above-mentioned symptoms to rule out this condition. If the disease progresses, it becomes crucial to seek immediate medical attention. You must visit the doctor if you experience any of the following, as these may indicate that the liver disease has advanced:
As NAFLD progresses, it may develop into non-alcoholic steatohepatitis (NASH), a more severe form that includes inflammation and liver cell damage. If left unmanaged, NASH can progress to fibrosis, cirrhosis, or liver cancer2. Therefore, regular medical check-ups and early lifestyle interventions such as exercise for fatty liver are key to managing fatty liver disease and avoiding long-term complications.
Also Read: Safe Stretching Exercises You Can Try If Suffering From Phimosis
Exercise and yoga play a vital role in managing fatty liver disease by promoting weight loss, enhancing insulin sensitivity, reducing liver fat, and improving overall metabolic health. While there is no single best exercise for fatty liver approved solely for NAFLD, consistent physical activity, combined with mindful practices like yoga, can significantly halt the progression of the disease.
By adopting a healthier lifestyle that includes regular exercise, a balanced diet, stress reduction, and mindful habits such as yoga, individuals can not only manage fatty liver more effectively but also improve their overall well-being. Regular consultation with a doctor with early intervention and sustained lifestyle changes is key to avoiding complications and leading a healthier, more energetic life.
Also Read: 6 Best Yoga Poses & Exercises To Deal With Piles
Exercise is an important aspect of managing fatty liver disease that can significantly help reduce liver fat. However, it works best when combined with a healthy diet and lifestyle changes20.
No, moderate-intensity exercise is sufficient for most people to improve liver health11. Vigorous or high-intensity exercise can help, but it is not mandatory and should be done only if comfortable and safe.
Always start at your own pace and avoid pushing yourself too hard. If you experience pain, dizziness, or difficulty breathing during exercise, you should stop immediately and consult a doctor. Individuals with existing health conditions should always seek medical advice before starting any new exercise or yoga regimen.
22. Li B, Zhang C, Zhan YT. Nonalcoholic Fatty Liver Disease Cirrhosis: A Review of Its Epidemiology, Risk Factors, Clinical Presentation, Diagnosis, Management, and Prognosis. Can J Gastroenterol Hepatol. 2018 Jul 2;2018:2784537. doi: 10.1155/2018/2784537. PMID: 30065915; PMCID: PMC6051295.Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6051295/
23. Sharma B, John S. Nonalcoholic Steatohepatitis (NASH) [Updated 2023 Apr 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470243/
24. Zhang X, Wu M, Liu Z, Yuan H, Wu X, Shi T, Chen X, Zhang T. Increasing prevalence of NAFLD/NASH among children, adolescents and young adults from 1990 to 2017: a population-based observational study. BMJ Open. 2021 May 4;11(5):e042843. doi: 10.1136/bmjopen-2020-042843. PMID: 33947727; PMCID: PMC8098935. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8098935/#:~:text=Prevalence%20of%20NAFLD/NASH%20and%20its%20variations%20among%20CADs%20and,SDI%20regions%20(table%201).
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Psyllium husk or isabgol husk is a natural polymer1,2. It’s made from the outer layers of the seeds of Plantago ovata Forsk (P. ispaghula Roxb.). Isabgol is rich in fibre and mucilage. Mucilage is a colourless gelling agent capable of expanding in volume as it absorbs water up to 40 times its weight1. Dietary fibre obtained from psyllium husk may be used in processed foods, as an ingredient of foods, and in health supplements2.
Originating from Western Asia, isabgol is an annual herb. Indian Muslims introduced its medicinal properties from seeds collected firstly from some wild species3. India is presently the major producer and exporter of isabgul husk in the world4.
The nutrients present in psyllium husk are as follows2:
Isabgol has several advantages for maintaining a healthy life. It is safe and effective for some conditions if taken in a recommended dose.
Isabgol may restrict butyric acid’s antineoplastic activity. Thus, it’s considered beneficial in preventing colorectal cancer5.
Isabgol fibres (soluble and insoluble) have significance in reducing total low-density lipoprotein and serum cholesterol. Thus, it helps reduce the risk of heart diseases5.
Supplementing isabgol in the diet is helpful in managing haemorrhoids. Since isabgol helps in dealing with both constipation and loose stools, it would also help in managing haemorrhoids. In a comparative study8, people treated with a placebo of B vitamins had no major difference, and those consuming isabgol had a reduction of bleeding.
Studies9 on a population with type II diabetes have shown that isabgol husk effectively improved glycaemic and lipid control after meals.
Including psyllium in your diet may help regulate your blood sugar levels and improve your overall metabolic health. Psyllium has the ability to enrich certain foods like breakfast cereals, pasta, bread, and some snacks, which can be beneficial for individuals with lipid and carbohydrate metabolism disorders, especially obese adolescents and children.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Seek advice from your Ayurvedic physician on dosage as per your health condition4.
Also Read: Instant Home Remedies for Digestive Problems
Side effects observed with isabgol consumption are as follows:
Also Read: Lady Finger (Bhindi): Uses, Benefits, Side Effects and More!
Keep the following points in mind:
Incorporating psyllium into your diet may be beneficial as psyllium husk might be a natural prebiotic. Psyllium husk contains about 15% fermentable fibre, which can support the growth of beneficial bacteria in your gut.
Dr. Rajeev Singh, BAMS
Also Read: Triphala: Uses, Benefits, Side Effects & More!
Yes, many researchers have investigated the potential health benefits of isabgol husk, particularly in weight loss and controlling obesity in children and adults4.
Yes, some studies6 have shown that taking isabgol husk for weight loss may lead to menstrual disturbances like prolongation of the cycle by 7-10 days and irregular menstrual cycles.
No, you should avoid consuming isabgol while fasting due to potential reductions in blood sugar levels caused by isabgol2,5.
Yes, isabgol should be taken with a sufficient amount of water or any other fluid like milk5.
Yes, isabgol may help in relieving inflammation, as it has anti-inflammatory properties7.
No, there are no reported benefits of isabgol husk in skin treatment.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Jambolan, Indian blackberry, jamun, black plum, java plum, Malabar plum, Portuguese plum, purple plum, damson plum, and Jamaica are common names for Jamun fruit in english. The tree is found throughout the Indian subcontinent and many other South Asian countries, including Burma, Bangladesh, Nepal, Pakistan, Indonesia, and Sri Lanka[6].
It is a powerhouse of nutrients and medicinal properties. This deep purple fruit is widely cherished for its unique sweet-tart flavor and numerous health benefits. Rich in vitamins, minerals, and antioxidants, Jamun has been used in Ayurvedic and traditional medicine for centuries to help manage diabetes, improve digestion, and boost immunity.
Did you know?
Anthocyanins, ellagic acid, glucoside, isoquercetin, kaemferol, and myrecetin are among the compounds found in jambolan. The alkaloid jambosine and the glycoside antimellin or jambolin are said to be present in the seeds[1].
The nutritional content found per 100 g of edible jamun fruit is[2]:
Various parts of the Jamun plant are known for different medicinal benefits, as listed below[1].
I find it interesting that Jamun wood is known for its strength and resistance to water and termites. This means that it can withstand moisture and insect damage, making it a durable and long-lasting material.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
In my experience, I have observed that consuming Jamun fruit extract may have positive effects against obesity. It appears to regulate gut microbial populations, leading to improvements in weight management, insulin sensitivity
Dr. Rajeev Singh, BAMS
Also Read: Papaya Leaves and Seeds to Treat Fever and Other Ailments
Consult an ayurveda doctor and understand the correct dose and form of jamun (Java plum fruit) that can help improve your health.
The following parts of jamun can be used for medicinal benefits.
Also Read: Low Glycemic Index Fruits for Diabetic People
As reported in the literature, flatulence, delayed digestion, laryngitis, inflammation in the lungs, and emphysema are all possible side effects of Jamun fruit. This may vary from person to person depending on the dosage and duration of the product consumed.
Jamun (Java plum) has been used for its medicinal properties in Ayurveda. Different parts of this tree are used for different ailments. It is best to consult an ayurveda doctor and understand the form, dosage and duration of jamun extracts that can be helpful based on your health condition. People with ongoing medicines and conditions like diabetes, liver disease, etc, should speak to their doctor before trying any ayurvedic or herbal remedy.
Also Read: Lychee: Uses, Benefits, Side Effects and More By Dr. Rajeev Singh
Anthocyanins, ellagic acid, glucoside, isoquercetin, kaemferol, and myrecetin are among the compounds found in jambolana[1].
Yes, it is good for the liver. E. jambolana showed liver protective activity in rats by lowering the liver serum enzyme levels that were high and improving the production of protein and albumin by repairing liver cells[3].
Jamun is known as Black Plum, Java Plum, or Indian Blackberry in English. Other names like Jambolan, Malabar plum, Portuguese plum, purple plum, etc. are common names of jamun[1].
Yes, jamun fruit is good for diabetes. The antidiabetic activity of E. jambolana seed powder was observed as increased body weight and improvement in peak blood glucose levels in rat study[3].
Jamun can be good for dogs in small quantities. It is rich in antioxidants and vitamins, but excessive consumption can cause digestive issues, so it’s best to consult with a veterinarian before adding it to your dog’s diet.
Jamun fruit has a unique flavor that is typically described as sweet and tangy with a slightly astringent aftertaste. Its taste can vary depending on the ripeness, but it generally combines elements of sweetness and tartness, making it distinctive among fruits.
No, jamun fruit does not cause cold. Cold viruses are typically responsible for causing colds, not fruits. Jamun is rich in vitamin C and antioxidants, which can support immune health and may help prevent colds, but it does not directly cause them.
There is no direct evidence suggesting that jamun causes acne. However, individual reactions to foods vary, and consuming excessive amounts of sugary fruits like jamun could potentially contribute to acne in some people prone to breakouts. As part of a balanced diet, moderate consumption of jamun is unlikely to cause acne for most individuals.
Jamun can cause gas or bloating in some individuals, particularly if consumed in large quantities or if they have a sensitive digestive system. Its high fiber content may stimulate bowel movements and gas production. Adjusting portion sizes and observing personal tolerance can help mitigate these effects.
Blueberry and jamun (Indian blackberry) are not the same fruit. They differ in appearance, taste, and nutritional content. Blueberries are smaller with a sweet flavor, while jamun is larger, purple-black, and has a unique tangy-sweet taste. Both are rich in antioxidants but come from different plant species.
Yes, consuming jamun can sometimes cause black stool due to its natural pigments and high iron content. This discoloration is typically harmless and temporary but consulting a doctor if concerned is advisable, especially if accompanied by other symptoms.
Jamun is generally considered beneficial for kidney health due to its diuretic properties, which may help promote urine production and support kidney function. However, individuals with kidney disease should consult a healthcare provider to determine if jamun is suitable for their specific condition and dietary needs.
Yes, jamun can be beneficial for acidity. It has a natural alkaline effect that can help neutralize acid in the stomach, providing relief from acidity and heartburn. However, individual responses to foods can vary, so it’s advisable to consume them in moderation and observe personal tolerance levels.
Yes, jamun is high in potassium. This mineral helps regulate blood pressure, supports heart health, and balances electrolytes in the body.
Yes, jamun is good for the stomach. It aids digestion, relieves constipation, and helps treat gastric disorders due to its high fiber content and natural astringent properties.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Mustard oil is versatile and used in many parts of the world. It is popularly known as Sarson ka Tel in India and is a key ingredient found in every kitchen. Mustard oil has a strong flavour and enhances the taste of several dishes. Not only that, but it also has numerous health benefits.
But with the fear of cholesterol and an upswing in heart diseases, many people have now become cautious of the kind and quality of oil that they consume on a daily basis. This has led to a widespread increase in the sale of healthy oils such as Olive oil, Sunflower oil, Rice Bran oil and Grapeseed oil.
It is also worth noting that mustard is good for diabetes, owing to its anti-inflammatory properties. So, it is considered one of the ideal oils that can be used in recipes for diabetes.
Mustard oil has about 60% monounsaturated fatty acids(MUFA)(42% erucic acid and 12% oleic acid); it has about 21% polyunsaturated fats(PUFA) (6% omega-3 alpha-linolenic acid(ALA) and 15% omega-6 linoleic acid(LA)) and it has about 12% saturated fats1.
This optimum ratio of omega-3 and omega-6 fatty acids and low content of saturated fats makes mustard oil more beneficial and preferred over several other oils available in the market.
Mustard oil is reddish-brown or amber in colour and is known for its strong smell and pungent, sharp flavour. The pungency of mustard oil is due to the presence of allyl isothiocyanate. This fatty vegetable oil is obtained by pressing mustard seeds.
For now, let’s understand Mustard Oil and its benefits in detail.
Mustard oil is a healthy edible oil it is low in Saturated fatty acids (SFA), high in MUFA and PUFA, especially alpha-linolenic acid and has a good LA: ALA ratio (6:5).
In Myocardial infarction (MI) patients using mustard oil, there was a reduction in arrhythmias, heart failure and angina2. Thus, mustard oil is considered a healthy choice for patients with cardiovascular disorders.
N6 (linolenic acid) and N3 (alpha-linolenic acid) are essential fatty acids that have been proven to be beneficial for the body. N6 PUFA lowers LDL cholesterol but can also decrease HDL3, whereas N3 PUFA may lower triglycerides, blood pressure, inflammation, improve vascular function and sudden death.
Since ancient times, mustard oil has been used to soothe colds, coughs and other respiratory illnesses and allergies.
Inhaling steam containing mustard oil has been shown to clear respiratory congestion4. Also, a concoction made by heating mustard oil, a few cloves of garlic and 1 teaspoon of ajwain, when massaged on our feet and chest, provides relief from cold and cough. Mustard oil may also show positive effects in patients suffering from sinusitis4.
Glucosinolate, available in mustard oil, which accounts for antibiotic, fungicidal and cancer prevention qualities, serves as a therapeutic for human health. It thus protects us from colorectal and gastrointestinal cancers5.
Allyl isothiocyanate serves as an antifungal agent, which protects food from fungal growth and reduces infection5.
Mustard oil is a major source of all fats required by our body to perform diverse biological functions as components of plasma, cell lipids and cell membranes. Mustard oil reduces cholesterol and improves the membrane structure of red blood cells (RBC)6.
Mustard oil is a natural stimulant that is known to stimulate our sweat glands, thereby improving blood circulation throughout the body. By increasing blood circulation in the entire body, it also relieves and rejuvenates stressed and overworked muscles. It also helps to lower body temperature and remove toxins from the body7.
A regular massage with mustard oil helps in relieving aching joints and muscles. Arthritis patients also experience relief and comfort after a massage with mustard oil, thanks to the presence of Omega-3 fatty acids that help to ease stiffness and pain caused due to arthritis8, 9.
The composition of mustard oil is based on our body’s requirements. This oil has <7% saturated fat, high amounts of monounsaturated fatty acids, ranging from 3.6-32.2%. It also contains a considerable amount of linoleic (18:2) and linolenic acids (18:3)6.
The optimum range of omega-3 and omega-6 fatty acids and vitamin E provides the required nutritional value and boosts our immune system6.
The amount of vitamin E in the alpha-tocopherol present in mustard oil has beneficial effects in controlling diabetic hazards5.
Trans fat is the major cause of insulin failure and high oxidation of fat. The absence of trans fat in mustard oil thus helps maintain insulin levels, which in turn regulates our blood sugar levels.
Mustard oil is extremely useful and can be consumed by people who are underweight. It makes you want to eat more by pumping your stomach and facilitates the secretion of gastric juices and bile, which is known to create the feeling of hunger10.
Research suggests that mustard oil may also help in slowing down the growth and spread of certain types of cancer cells in your body11.
Massage in infancy with mustard oil helps improve growth and post-massage sleep. Massage with mustard oil helps improve the weight, length and midarm and midleg circumferences as compared to infants without massage12.
Mustard oil helps strengthen your gums and makes it easier to remove the plaque. Plaque is generally formed due to bacteria that are surrounded by fatty membranes. Swishing mustard oil in our mouth can help loosen the fat-soluble bacteria and further prevent gum bleeding.
Mustard oil contains alpha fatty acids that keep our hair hydrated and lively and help it to grow faster10. Mustard oil is also a rich source of antioxidants, minerals like iron, calcium and magnesium and vitamins like A, D, E and K, all of which are important for hair growth.
The antifungal properties of mustard oil also prevent the development of fungus and dandruff on our scalp7.
Mustard oil is rich in vitamin B complex, vitamin A, vitamin E, calcium, protein and omega 3 fatty acids. This helps reduce fine lines and wrinkles13. It also helps to remove tan from the skin. Mustard oil also works wonders if you have chapped lips.
The anti-bacterial and anti-fungal properties of this oil prevent the development of acne and keep our skin clean and glowing4.
In my experience, I have found that mustard oil has been traditionally used as a rubefacient and irritant due to its topical irritant effects. When applied to the skin, mustard oil can cause a warming sensation and increased blood flow to the area, which may help alleviate pain.
Dr. Siddharth Gupta, B.A.M.S, M.D. (Ayu)
Read More: 7 Home Remedies for Glowing Skin.
The pungent and strong smell of mustard oil makes it a natural mosquito repellent. Rub a few drops of mustard oil on the skin and drive mosquitoes away.
Also Read: 21 Healthy Benefits Of Almonds: Facts And FAQs
Also Read: Is Palm Oil Bad for You?
Mustard and sunflower oil are the two most used oils in India. The consumerist-oriented market has spoiled people with choices, with avocado, groundnut, and olive oil running the race as well. With being the two most popular cooking oils, the debate on which ranks higher in benefits has been going on for a long time.
Mustard oil, derived from mustard seeds, is dark yellow and has a pungent odour. Mustard oil is widely used as cooking oil in major Indian households, as it has the benefit of not accumulating in the blood vessels. It contains healthy fats like omega-3 and 6, along with helping reduce cholesterol levels. Mustard oil for hair oiling has been used for centuries. Consumption of mustard oil is recommended to be done in moderate amounts, as it contains considerable amounts of erucic acids. Too much mustard oil can cause anaemia or diarrhoea.
On the other hand, refined sunflower oil is a chemically-treated oil that has been made to look clearer by removing impurities, contaminants and odour. Not many benefits of refined oil besides the fact that it is made to cater to the customers’ needs, like refined oil for heart patients. The harmful effects of refined oil are based on the fact that it is chemically treated. The process of refining involves nickel, in addition to sodium hydroxide and preservatives, which are harmful to the digestive system in the long run.
Also Read: Eat These 10 Foods To Fight Fatigue!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Jicama, also known as a Mexican turnip or yam bean, is a unique root vegetable that has gained popularity for its many potential health benefits and culinary versatility. With an impressive nutritional profile and a mildly sweet, crunchy texture, jicama is worth exploring as a staple in your diet.
In this article we aim to cover everything you need to know about jicama, diving into its history, nutritional value, and potential health benefits. We will also explore how to prepare and use jicama in various dishes, along with addressing some potential risks and frequently asked questions.
Did you know?
Jicama is a tuberous root belonging to the legume-rich Fabaceae family, which also includes peas, lentils, peanuts, and beans. Jicama originated in Mexico and Central America1, and its taste is often compared to a potato and pear mix or a water chestnut.
The ancient Aztecs and Mayans cultivated jicama in Mexico. Over time, it spread to other places like the Philippines and Asia. Now, it is well-received across the globe due to its unique taste, potential health benefits, and culinary use.
Jicama is available as two main types:
They taste the same, so you can use them interchangeably in your recipes. But, Jicama de agua is usually easier to find in the market.
Did you know that the scientific name of jicama is Pachyrhizus erosus? This crunchy root vegetable is often used as a substitute for water chestnut (Eleocharis dulcis) in Chinese cuisine, adding a crisp texture to various dishes.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Jicama is well-balanced with carbohydrates, proteins, and fats. Yet, carbohydrates make up most of its calories.
Thanks to its high fibre content, it has a low glycaemic index. Which means it doesn’t spike your blood sugar levels after eating. However, you should consult your doctor before you start including jicama in your diet.
The following amounts of vitamins and minerals are present in a single cup of jicama.
All these nutrients are crucial for several body functions, from supporting the immune system to aiding digestion.
As noted earlier, jicama is high in dietary fibre, which helps facilitate bowel movements, reduce constipation, and maintain a healthy gut4.
Jicama is packed with antioxidants, mainly vitamin C. These protect cells from free radical damage, which lowers the risk of chronic diseases5.
The potential health benefits of jicama include:
As a nutrient-dense, low-calorie powerhouse, jicama is considered good for weight management, providing essential vitamins and complex carbohydrates without adding excess calories. This may be due to its high water content and presence of two types of fibres soluble fibres, such as inulin, increase satiety and avoid blood glucose spikes, while insoluble fibres regulate intestinal movements by retaining water in the gut. Thus jicama may be able to support digestive health, stabilise metabolic health, and naturally maintain a sense of fullness for a longer time6,7.
Jicama is also known as a powerful antioxidant that helps protect your body from cell damage. It contains natural compounds that may be able to neutralise harmful free radicals, boost your body’s own defence enzymes, and lower markers of stress in your cells. Additionally, jicama can stop certain metals in your system from causing chemical reactions that hurt your tissues. Because it is so good at fighting this internal stress, jicama may be able to help support the immune system and help protect against issues like stomach ulcers and diabetes5.
As jicama contains prebiotics like inulin and fructo-oligosaccharides (FOS), it helps with cardiovascular and metabolic wellness. By modulating lipid and cholesterol levels, these fibres may help avoid hypertension, which may further contribute to lower systemic cortisol levels. Fresh jicama juice may help inhibit platelet aggregation (sticking together of platelets) and help provide a defence against heart attack and stroke6,8,9.
Fibre may act like a natural scrub brush for your digestive system, helping to optimise gut health. Jicama is considered an excellent source of fibre, helping to regulate intestinal function, helping avoid constipation, and maintaining a healthy internal balance4,10.
The antioxidants and fibre in jicama may help reduce cancer risk. The high antioxidant content in jicama may help neutralise oxidative stress and likely help protect against cancer and regulate the immune system. Jicama also contains natural compounds like rotenone and its derivatives, which may help the body against cancer cells, including those found in the lungs, colon, breast, and liver5.
I recently read that jicama extract helps protect the pancreatic cells from damage and avoids the enlargement and overgrowth of specific areas in the pancreas known as islets of Langerhans. Animal studies also show that jicama flour, rich in fibre, slows down stomach emptying, which in turn reduces sugar absorption in the intestines. This can help avoid damage to pancreatic cells caused by high blood sugar levels. Its potential uses for pancreatic health may be explored further in future studies, offering a natural tool for maintaining pancreatic health11.
Dr Rajeev Singh, BAMS
You can use Jicama both raw or cooked in different dishes.
Peel off the tough brown skin with a peeler or knife. Then you can slice, dice, or grate the jicama as required by your recipe.
You can keep whole, unpeeled jicama in the fridge for up to two weeks. Cut pieces can be stored in an airtight container in the fridge for a week.
You can eat raw jicama just as it is or add it to other dishes.
Cooked jicama adds texture and taste to various dishes.
Although jicama is often safe and nutritious to eat, it is essential to note some potential risks and safety rules.
Although rare, some people are allergic to jicama. It can cause itching of the skin and around the mouth1. If you think you may be allergic to jicama, a healthcare provider can guide you. Also, eating too much jicama might cause digestive issues like gas or bloating because of its high fibre content. So, it’s best to increase your fibre intake gradually.
Always remember, only the root of the jicama plant is safe to eat. The stem, leaves, beans, and skin contain a toxic compound called rotenone1. Eating these parts can cause vomiting, muscle tremors, low blood pressure, and increased heart rate. Peel the skin off before you eat jicama to avoid any possible toxins.
Jicama is a versatile and nutrient-dense vegetable that offers a host of health benefits. Its impressive nutrient profile, along with the health-promoting properties of its content, such as antioxidants and fibre, make it a valuable addition to any diet.
Incorporating jicama into your meal plans is simple and enjoyable, whether eaten raw or cooked in various dishes. Just remember to remove the skin and consume only the root. Avoid all other parts of the plant. Jicama may support heart health and weight management and is a delicious vegetable that may help improve your overall well-being.
Also Read: Radish (Mooli): Uses, Benefits, Side Effects and More!
Yes, you can eat it raw. It adds a nice crunchy texture to salads, and it’s a great snack. But you can also cook it in stir-fries, soups, and stews.
The taste of jicama is mildly sweet and a bit nutty. It is said to taste like a potato and pear mix or a water chestnut.
Jicama is considered good for individuals with diabetes as it is low in sugar and calories, but high in fibre. Its low glycaemic index indicates that it doesn’t cause a sudden surge in blood sugar after eating.
Jicama can sometimes cause allergies for some people. Itchy skin and mouth are common symptoms. Eating too much jicama can cause digestive issues like gas or bloating, due to its high fibre content. You should contact your doctor or healthcare provider to understand how to manage these side effects. Also, only the root of jicama is edible, while other parts of the plant contain rotenone, which is a toxic compound.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Your body needs many vital nutrients to carry out physiological functions. One of these is magnesium. This mineral is critical for your health. It helps with energy production, maintaining strong bones, and ensuring muscles and nerves function correctly. It’s also good for your heart1. However, not everyone gets enough magnesium just from their diet, which could lead to deficiency. We’ve prepared a guide to help you steer clear of this common issue.
In this article, you’ll learn all about magnesium, its functions in the body, recommended daily requirements, best sources of magnesium-rich foods, and what affects its absorption in the body. You’ll also learn about the risks of having too much or too little magnesium.
Did you know?
Magnesium is essential for many of our body’s processes. It also supports several functions, such as:
Magnesium plays a major role in energy production. This process uses a molecule called adenosine triphosphate (ATP). ATP moves the energy needed for metabolism inside the cells1,2.
Magnesium also plays an important role in bone health. It aids the uptake of calcium, which in turn supports bone strength and shape.
The body needs magnesium for muscles and nerves to work normally.
Magnesium benefits overall heart health. It helps keep heartbeats regular, avoid arrhythmias, and support healthy blood pressure levels.
To ensure the best health, magnesium should be taken in required amounts based on factors like age and gender. You also have to consider other factors like medical issues, lifestyle factors, and medications that might affect how much magnesium is absorbed.
Magnesium requirement per day for different age groups is as follows:
Certain factors can influence a person’s requirement for magnesium. For instance, if you have a certain health problem, a habit, or you are taking a certain medication, you may have to adjust your magnesium intake.
You may ensure enough magnesium intake by taking a balanced diet. Several foods are a great source of magnesium and provide an easy way to meet your daily requirements. The top foods rich in magnesium are as follows:
Not only is dark chocolate tasty, but it is also a rich source of magnesium. One 28-gm serving (70-85% dark chocolate) has about 64 mg of magnesium8. That’s 15% of the daily value for an adult (DV). You should ensure the dark chocolate is of good quality before consuming.
Dark chocolate also holds other vital nutrients, such as iron, copper, manganese, and prebiotic fibre, that help digestion and feed good gut bacteria9.
Pick dark chocolates that are at least 70% cocoa to get the most health benefits. Even higher percentages are better. But remember, don’t eat too much as it contains too many calories.
Avocados are a creamy, healthy fruit filled with heart-friendly fats, potassium, fibre, and essential vitamins. One medium avocado (200 gm) has about 58 mg of magnesium8. That’s 14% of the DV.
This fruit is also a good source of monounsaturated fats, vitamin K, folate, and vitamin C.
You can add avocados to a range of dishes. Enjoy them in salads, spread them over whole-grain toast, blend them into smoothies, or serve as a yummy guacamole dip. Note, it is commonly known as butter fruit and needs to be eaten in moderation.
Nuts like almonds, cashews, and peanuts are very nutritious. They have a huge amount of vital nutrients like fibre, protein, monounsaturated fat, and magnesium. For instance, one ounce (28.35 grams) of almonds has around 76.5 mg of magnesium8. That equals 20% of the DV.
These nuts may also provide various other potential health benefits, like improved sugar levels and cholesterol levels in the blood, lower inflammation, and improved heart health10.
Even though nuts are considered healthy, watch how much you eat as they are high in calories. Moderation is key to getting the most out of their potential health benefits without consuming too many calories.
Legumes, including lentils, beans, chickpeas, peas, and soybeans, are a nutrient-rich family of plants. High in magnesium, they also provide large amounts of potassium, iron, and protein suitable for vegetarian diets.
A cooked black bean serving (172 g) contains about 120 mg of magnesium8, which equals 29% of the DV. Similarly, soybean products with soy milk or edamame are packed with magnesium and other essential nutrients.
Increasing your magnesium intake is easy with legumes. Thanks to their flexibility in the kitchen, you can add them to soups, salads, or stews or serve them as enticing dips. This way, you can enhance the nutrient value of your meals.
Tofu is a perfect substitute for meat because of its high protein content. A 100-g serving of tofu has 40 mg of magnesium8. That makes up 8% of the DV.
Apart from magnesium, tofu is rich in calcium, iron, manganese, and selenium.
There are many tasty ways to add tofu to your diet. Try putting it into stir-fries, curries, salads, sandwiches, or even desserts. You will boost the magnesium content of your dish and enjoy the taste.
Seeds like pumpkin, chia, and flax are rich in nutrients and have high levels of magnesium. A 28-g serving of pumpkin seeds contains 168 mg of magnesium8. That’s 40% of the DV.
These seeds have other benefits for health. They are full of iron, monounsaturated fat, omega-3 fats, and antioxidants. Even more, they have lots of fibre for good digestion11.
Adding seeds to your diet is simple. Sprinkle them over yogurt, oatmeal, salads, or smoothies. You can enjoy their crunchy texture and get magnesium as well.
Whole grains such as wheat, oats, barley, quinoa, and brown rice are rich in many nutrients, including magnesium. A cooked buckwheat portion of 168 g gives you 86 mg of magnesium8. That’s 20% of the DV.
Apart from magnesium, whole grains also contain B vitamins, selenium, manganese, and fibre. They are believed to lower inflammation12, which helps reduce the risk factors for heart disease.
Replace simple carbohydrates like white rice with complex carbohydrate sources like brown rice or quinoa. This way, you can help boost your magnesium intake and improve your diet.
Fatty fish, like salmon and mackerel, not only taste great but are also healthy. Many types of fish are high in magnesium and also contain omega-3 fatty acids, potassium, selenium, vitamin B, and valuable proteins.
A cooked salmon serving of 100 g provides nearly 30 mg of magnesium8 or 8% of the DV. Eating fatty fish is also proposed to support heart health. That helps reduce the chance of chronic issues like heart disease.
The American Heart Association advises eating fish, preferably fatty fish such as salmon and albacore tuna. Ideally, it is important to eat fish twice per week at least. Try different fish recipes to widen your options for magnesium-rich meals.
We know bananas for their high level of potassium. But they are also rich in magnesium. One large banana has 37 mg of magnesium8. That adds up to 9% of the DV.
This popular fruit also contains other key nutrients, like vitamin C, vitamin B6, manganese, and fibre.
You can enjoy bananas on their own or you can add them to many dishes. You can blend them into smoothies, slice them onto cereal or yogurt, or use them as the main ingredient in baked goods like banana bread or pancakes.
Leafy greens are incredibly nutritious, and many types are filled with magnesium. Examples include spinach, kale, collard greens, turnip greens, and mustard greens. A cooked spinach serving of 180 g gives 142 mg of magnesium8. That’s a great 37% of the DV.
Besides magnesium, leafy greens offer many nutrients like iron and manganese and key vitamins like vitamins A, C, and K.
You can prepare leafy greens in many ways. Steam or sauté them as a yummy side dish, blend them into smoothies and sauces or, toss them into salads for an extra touch of magnesium.
Some drinks can also give your body magnesium.
Many factors can affect how well your body takes up magnesium. Knowing these may help you make the most of your magnesium intake. It also helps avoid magnesium deficiency.
You can find phytic acid in seeds, nuts, beans, legumes, and grains. It can bind to magnesium in the gut, lowering its absorption14. To avoid these effects of phytic acid, you can soak, sprout, ferment, and cook plant foods.
Some minerals can disrupt the absorption of magnesium or they might compete for availability in the body. Minerals that disrupt magnesium absorption include:
Manage your intake of substances that hinder magnesium absorption wisely and talk to your healthcare provider for guidance if needed.
Other diet factors can affect how much magnesium the body can absorb. These include:
While you can use magnesium supplements for magnesium deficiency, eating whole foods rich in magnesium has many other potential benefits.
Adding more foods rich in magnesium into your diet can be as easy as trying new recipes or changing up old ones. Here are some meal ideas to raise your magnesium consumption.
Even though magnesium is vital for health, too much of it can cause unwanted side effects or worse.
Magnesium might interfere with the effect of certain medicines, such as tetracyclines, oral bisphosphonates, or quinolone antibiotics3. Some medicines like proton pump inhibitors and diuretics may interfere with magnesium levels. Talk to your healthcare provider to avoid unwanted effects or unwelcome interactions of magnesium with other medicines.
Always take precautions when you increase your magnesium intake. If you feel weakness in your muscles, have trouble breathing, or have an irregular heartbeat, get medical help at once. These might be signs of a magnesium overdose, which needs immediate management.
Magnesium is essential for keeping overall health and looking after various body functions. It’s a key mineral in energy production, maintaining healthy bones, helping muscles and nerves function correctly, and taking care of heart health. By including foods rich in magnesium in your daily diet, you may ensure your body gets the amount it requires to stay healthy.
Also, making healthy lifestyle choices and considering factors that affect how your body takes in magnesium may help you avoid magnesium deficiency. Consult a healthcare professional before starting magnesium supplements.
Also Read: Top 10 Foods to Avoid for Better Prostate Health
Dark chocolate, avocados, nuts, and seeds are some foods that are high in magnesium.
To increase magnesium levels fast, eat a range of foods rich in magnesium, such as leafy greens, nuts, seeds, legumes, whole grains, and some fatty fish. Also, avoid things that decrease the absorption of magnesium in the body.
Common signs of magnesium deficiency include feeling tired, muscle cramps or weakness, and irregular heartbeat.
Magnesium supplements might be needed for people at risk of magnesium deficiency, for example, individuals who take certain medicines. However, it’s essential to consult a doctor before starting magnesium supplements to understand the right dose for you.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
