How Diabetics Can Safely Enjoy Mangoes
29 May 2025
8 min
Can Diabetics Eat MangoesMangoes – juicy, fragrant, and undeniably delicious. They’re kown as the “king of fruits” for good reason. But if you're living with diabetes [https://www.mrmed.in/condition/diabetes], you mnay find yourself wondering: Can diabetics eat mangoes safely? Let's break it down together, because the answer is not a simple yes or no. With the right approach, even individuals with diabetes can enjoy mangoes as part of a balanced diet.   In this blog, we’ll explore the nutritional value of mango, how it affects blood sugar, expert opinions, and tips to enjoy mango without spiking your glucose levels. Plus, we’ll bust myths and answer common questions at the end. Let’s dive in.     UNDERSTANDING MANGO NUTRITION: WHAT'S INSIDE THE FRUIT?   First things first – what makes mango so irresistible? It’s not just about the sweetness. Mangoes are rich in:   * Vitamin C [https://www.mrmed.in/otc/babe-vitamin-c-2ml-2s] – boosts immunity and skin health   * Vitamin A – essential for eye health   * Folate, potassium, and magnesium – good for heart function and energy   * Antioxidants like mangiferin – known for anti-inflammatory and anti-diabetic properties   * Fiber – helps with digestion and slows sugar absorption.   One medium-sized mango (about 200g) contains roughly 150 calories, around 45g of carbs, and about 3g of fiber. If you're counting carbs or calories, that's something to consider. So yes, mango calories do add up – but so do the health benefits of mango when eaten smartly.     CAN MANGO AFFECT BLOOD SUGAR LEVELS?   Here’s the big question: Does mango spike blood sugar?   Mango has a moderate glycemic index (GI), ranging from 51 to 56, depending on the variety and ripeness. This means it raises blood glucose more slowly than high-glycemic index (GI) foods, such as white bread or sugary snacks. The mango glycemic index falls into the “medium” range, which is safer for diabetics when consumed in moderation.   A study published in the journal Nutrition and Metabolic Insights [https://pmc.ncbi.nlm.nih.gov/articles/PMC4155986/] showed that daily intake of mango (10g freeze-dried, equivalent to 100g fresh) improved blood glucose control in obese adults. This suggests that mango and blood sugar levels can co-exist with mindful eating.   Tip from Leema Mahajan, nutritionist: [https://www.hindustantimes.com/lifestyle/health/mango-myths-debunked-nutritionist-shares-correct-ways-to-eat-the-king-of-summers-101745989072225.html] Do not eat mangoes post your meal, instead ensure you eat mango at mid-morning as a snack. Pair it with protein or healthy fat to reduce the sugar impact.   IS MANGO GOOD FOR DIABETICS?   Yes – in moderation! The key lies in portion size and how it’s eaten. The natural sugars in mango (mostly fructose and glucose) are balanced by fiber, which helps regulate blood sugar absorption.   Mango for diabetes is not a no-go. In fact, some research highlights mango extract benefits like:   * Lowering insulin resistance   * Reducing inflammation   * Supporting metabolic health   One promising compound is mangiferin, found in mango skin and seed extract. It’s being studied for its role in controlling blood sugar and cholesterol levels.   In India, many diabetic patients include small mango servings (half a cup or ~100g) 1–2 times a week in summer months, without blood sugar spikes. Especially when eaten post-exercise or paired with curd. A safe portion is about 100 grams or one-third of a medium-sized mango.   So, is mango good for diabetics? Yes, but it’s all about balance.     BEST WAYS TO ENJOY MANGO WITHOUT RAISING BLOOD SUGAR   If you’re watching your glucose levels, here’s how to enjoy mango safely:   1. Portion Control: Stick to ½ cup of diced mango (75–100g). That’s about one small slice – enough to satisfy your craving without going overboard.   2. Pair It Right:   Combine mango with:   * Greek yogurt (for protein)   * Nuts like almonds or walnuts (for healthy fats)   * Chia seeds (for added fiber)   This slows digestion and blunts the blood sugar rise.   3. Eat It Fresh: Skip mango juices or shakes with added sugar. Whole fruit is always better.   4. Time It Well: Eat mango as a mid-morning or post-lunch snack when blood sugar is more stable. Avoid at night or right before sleep.   5. Don’t Mix with Carbs: Avoid pairing mango with rice, roti, or sweets. Keep it a standalone treat.   Expert tip from Dr. Priyanka Rohatgi, Chief Clinical Dietitian at Apollo Hospitals [https://indianexpress.com/article/cities/delhi/can-a-diabetic-person-eat-mangoes-aloo-puri-in-moderation-say-experts-9280464/?utm_source=chatgpt.com]: “Diabetics can enjoy seasonal fruits like mango in moderation. Stick to the recommended serving size and avoid juices.” Mango has a Glycemic Index of 51. While it contains fructose, it also has adequate fibre. So, diabetics can have it daily, but in moderation.     MANGO FOR SKIN AND WEIGHT LOSS   The benefits of mango go beyond diabetes [https://www.mrmed.in/condition/diabetes]. Let’s explore a few:   Mango Health Benefits for Skin   * Rich in Vitamin C – helps collagen production   * Contains beta-carotene [https://www.mrmed.in/otc/cretox-cp-6gm-sachet] – protects against sun damage   * Antioxidants help prevent acne and ageing   You’ll even find mango supplements for health in the form of powders and extracts – often used in skincare products [https://www.mrmed.in/condition/skin-care] too!   How to Eat Mango for Weight Loss   Sounds surprising, but yes – mango can be a part of weight loss [https://www.mrmed.in/health-library/health-care/lose-weight-naturally] if you:   * Eat it as a snack instead of junk food.   * Stick to the right portion (100g = ~60–70 calories).   * Pair it with high-protein foods [https://www.mrmed.in/health-library/cancer-care/high-protein-foods-for-cancer-patients] to stay full longer.   Avoid dried mango or canned mango in syrup – they’re high in sugar.     FREQUENTLY ASKED QUESTIONS   1. Can people with diabetes eat mangoes daily?   It’s best not to eat mangoes daily if you have diabetes. Stick to 2–3 times a week in small portions, and monitor your blood sugar response.   2. What’s the best time for diabetics to eat mango?   Late morning or early afternoon is ideal – not at night. Also, eat it alone or with protein to slow sugar absorption.   3. Is raw mango better than ripe mango for diabetics?   Raw mango has less sugar so that it may be slightly better. But it’s also sour, so most people prefer ripe mango in small portions.   4. Do mango supplements help in diabetes?   Some studies suggest that mango extract may include control blood sugar due to mangiferin, but more human trials are needed. Always consult a doctor before using supplements.   5. What is the glycemic index of mango?   The mango has a glycemic index of about 51–56, which is considered moderate. This means it has a lower impact on blood sugar compared to high-GI fruits.   6. Can I eat mango if I’m on a weight loss plan?   Yes, if you manage portion size. Stick to 100g or less, eat it solo (not in shakes), and avoid sugary toppings.   YOU CAN ENJOY MANGO – JUST BE SMART ABOUT IT   So, can diabetics eat mangoes? The answer is yes – but with a plan. Mango is a nutrient-rich fruit that offers tons of benefits for your skin, digestion, and even metabolism. However, portion size, timing, and food pairing are everything.   If you’re diabetic, don’t deprive yourself. Enjoy mango mindfully – and remember to test your blood sugar to see how your body reacts. Everyone is different.     READ ALSO   1. Diabetic Diet Plan [https://www.mrmed.in/health-library/diabetes/diabetic-diet-plan] 2. Sugar-Free, Jaggery, or Refined Sugar: What's Best for Diabetics? [https://www.mrmed.in/health-library/diabetes/best-sweetener-for-diabetics] 3. 2 Servings of Fruit Daily May Cut Type 2 Diabetes Risk [https://www.mrmed.in/health-library/diabetes/prevention-type-2-diabetes]     REFERENCES   1. https://www.financialexpress.com/life/can-diabetics-eat-mangoes-3831617/#:~:text=High%20on%20sugar%20and%20calories,and%20portion%20control%20are%20crucial [https://www.financialexpress.com/life/can-diabetics-eat-mangoes-3831617/#:~:text=High%20on%20sugar%20and%20calories,and%20portion%20control%20are%20crucial]. 2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4155986/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC4155986/] 3. http://pmc.ncbi.nlm.nih.gov/articles/PMC7258916/ [http://pmc.ncbi.nlm.nih.gov/articles/PMC7258916/] 4. https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/can-diabetics-eat-mangoes-experts-share-dos-and-donts/photostory/98769006.cms [https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/can-diabetics-eat-mangoes-experts-share-dos-and-donts/photostory/98769006.cms]
Dr. Tejashwin Adiga
10 Best Natural Treatments For PCOD/PCOS That Actually Work
28 May 2025
8 mins
10 Best Natural Treatments For PCOD/PCOS That Actually WorkDisclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise routine, or lifestyle, especially if you have a pre-existing medical condition or are pregnant. Individual results may vary, and the effectiveness of treatments mentioned may differ based on individual circumstances. The content provided here is based on available research and expert opinions, but it is not a substitute for professional medical advice.   Living with PCOD or PCOS is exhausting. One day your skin's breaking out, the next your jeans feel tighter for no reason, and your period? A complete no-show. Again. And if you’ve been told “just lose some weight” or “hit the gym harder” one more time, you're probably ready to scream into a pillow.   We get it. You're tired of the same recycled advice, the endless cycle of Googling symptoms, and the frustrating lack of real answers that actually help you feel better.   Here’s the thing: there’s no magic fix, but there are natural ways to feel more in control. And no, we’re not talking about some overpriced herbal supplement from the internet or another restrictive diet plan.   In this blog, we’re sharing 10 genuinely helpful, natural treatments for PCOD/PCOS, stuff that works with your body, not against it. Small food tweaks that help balance hormones, gentle exercises that don’t wreck your energy, smart lifestyle changes, herbal helpers, and even some lesser-known tricks like seed cycling.   If you’re done with generic advice and just want real, practical ways to feel better, this one’s for you. Let’s get into it.   10 NATURAL REMEDIES FOR PCOS/PCOD   PCOD (Polycystic Ovarian Disease) and PCOS [https://www.mrmed.in/health-library/womens-health/pcos-symptoms-treatment] (Polycystic Ovary Syndrome) are hormonal imbalances that affect how your ovaries function. The ovaries produce excessive androgens (male hormones), and this can disrupt ovulation, cause irregular periods, acne, weight gain, and even insulin resistance. Studies [https://pmc.ncbi.nlm.nih.gov/articles/PMC6902362/] suggest that 1 in 5 young Indian women suffer from this condition.   While medications can help, many women find relief by tweaking their daily habits. Ready to take a more natural route? Let’s explore 10 tried-and-tested home remedies that support hormonal balance and overall well-being.     1. EAT TO HEAL, NOT JUST TO FILL   Food is medicine. Period. One of the best treatments for PCOD is eating in a way that supports hormone balance and lowers insulin resistance.   Try this:   * Ditch refined carbs (white bread, sugary snacks). * Embrace low GI foods like lentils, oats, barley, and brown rice. According to a 2023 study [https://pmc.ncbi.nlm.nih.gov/articles/PMC10421037/] in the NCBI, low-GI diets significantly reduce insulin levels in women with PCOS. * Go for anti-inflammatory foods like berries, turmeric, spinach, and avocado. * Make healthy fats your besties like nuts, seeds, ghee, and olive oil.   Doctors suggest starting your day with soaked fenugreek seeds or cinnamon water. Both are powerful in regulating insulin levels, a root cause of PCOS.   2. MOVE THAT BODY, BUT GENTLY   You don’t need to crush it at the gym to help your hormones. In fact, over-exercising can spike cortisol [https://www.mrmed.in/health-library/neurology/stress-cortisol-effects], your stress hormone, which can worsen PCOS symptoms.   What actually works:   * Walking daily: Aim for 30 minutes. * Yoga or Pilates: These practices can improve flexibility and reduce stress. * Strength training: 2-3 times per week can help build muscle and improve insulin sensitivity. * Dancing: Any activity that keeps you consistent is beneficial.   “Regular, moderate exercise helps improve insulin sensitivity and can aid in weight management, both crucial for managing PCOS symptoms," says Dr. Rajeshwari Reddy [https://drrajeshwarireddy.com/exercise-and-pcos-how-staying-active-can-help-manage-symptoms].   3. SAY HELLO TO HERBAL HELPERS   Certain herbs have shown promising results in balancing hormones naturally.   Top picks:   * Ashwagandha: Known for reducing stress and cortisol levels. A 2019 study [https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/] found that taking 240 mg of Ashwagandha daily significantly lowered stress levels and reduced cortisol levels in the blood compared to a placebo. * Spearmint Tea: A study [https://pubmed.ncbi.nlm.nih.gov/19585478] found that spearmint tea consumption led to a significant reduction in androgen levels among women with PCOS. * Liquorice Root: Supports estrogen balance, though more research is needed.   Note: Always consult with a healthcare provider before starting any new herbal supplement.   4. SLEEP LIKE IT’S YOUR JOB   Quality sleep = hormonal harmony. No compromises here.   Studies link poor sleep with worsening insulin resistance and elevated androgen levels.   Aim for:   * 7–9 hours nightly: Establish a consistent sleep schedule. * Screen detox: Avoid screens at least 1 hour before bed. * Calming teas: Chamomile or lavender can promote relaxation.   Dr. Madhu Goel [https://drmadhugoel.com/sleep-and-hormones-rest-impacts-hormonal-balance-pcos/] (MBBS, MD - Obstetrics & Gynaecology, DNB, MNAMS) says that the relationship between PCOS and sleep is often overlooked. Poor sleep worsens the hormonal imbalance in PCOS. These imbalances disrupt rest, creating a cycle of fatigue, stress, and worsening symptoms.     5. DITCH DAIRY (IF YOU MUST)   Some women with PCOS report improvements in acne, bloating, and menstrual regularity after reducing or eliminating dairy, particularly if they have lactose intolerance or sensitivity to casein, a protein found in milk.   Scientific studies on this topic are limited and yield mixed results. For instance, a cross-sectional study [https://pmc.ncbi.nlm.nih.gov/articles/PMC4085920/] involving 400 Iranian women with PCOS found a higher consumption of low- and non-fat milk among those with the condition, suggesting a potential association between low-fat dairy intake and PCOS. Conversely, an 8-week dietary intervention study [https://pubmed.ncbi.nlm.nih.gov/26225266/] with 24 overweight and obese women with PCOS demonstrated that a low-starch, low-dairy diet led to weight loss, improved insulin sensitivity, and reduced testosterone levels. However, due to the study's small sample size and lack of a control group, it's challenging to attribute these benefits solely to dairy elimination.   Interestingly, the Dietary Approaches to Stop Hypertension (DASH) diet [https://pubmed.ncbi.nlm.nih.gov/28466507/], which includes low-fat dairy products, has shown promise in improving insulin resistance and reducing inflammation in women with PCOS. This suggests that moderate dairy consumption, particularly low-fat options, might be beneficial for some individuals.   6. SEED CYCLING   Seed cycling might sound a bit woo-woo, but it’s a simple, food-based method to help balance hormones, especially in women with PCOS. It involves eating specific seeds during each phase of your menstrual cycle:   * Follicular Phase (Day 1–14): Flax + Pumpkin seeds * Luteal Phase (Day 15–28): Sunflower + Sesame seeds   Benefits of seed cycling for PCOS include:   * Balances estrogen and progesterone: Zinc in pumpkin and sesame seeds helps lower excess androgens * Reduces ovarian cysts: By supporting hormonal regulation * Improves thyroid function: It is Often affected in PCOS * Supports insulin sensitivity: Thanks to omega-3s [https://www.mrmed.in/health-library/heart-care/benefits-of-omega-3] in flax and sunflower seeds * Lowers cholesterol levels: Beneficial for heart and metabolic health   While more research is needed, seed cycling is considered a safe, underrated, and gentle way to manage PCOS symptoms naturally.   7. STRESS LESS, OVULATE MORE   Chronic stress can mess with ovulation, big time.   Integrate:   * Meditation (start with 10 mins daily) * Deep breathing * Journaling or even adult colouring books   Remember: Your brain and ovaries are in constant communication, leading to a calm mind and calmer hormones.   8. MANAGING INSULIN   Insulin resistance is the secret villain behind most PCOD symptoms. One of the best treatments for PCOD is to keep blood sugar steady.   Simple hacks:   * Eat smaller, frequent meals: Helps maintain stable blood sugar levels. * Pair carbs with protein: For example, an apple with nut butter. * Include apple cider vinegar before meals: 1 teaspoon in water can aid digestion.   Berberine, a plant compound, has shown promise as a natural alternative to metformin. A clinical study [https://pmc.ncbi.nlm.nih.gov/articles/PMC9864590/] found that berberine improved insulin resistance in women with PCOS.   9. DETOX YOUR LIFESTYLE   Your environment affects your hormones.   Toss out endocrine-disrupting chemicals:   * Use paraben- and phthalate-free skincare: Choose products with clean, pure ingredients. * Switch to natural cleaning products: Reduce exposure to harmful chemicals. * Store food in glass, not plastic: Avoid BPA and other toxins.   10. SYNC WITH YOUR CYCLE   Understanding the four phases of your menstrual cycle (menstrual, follicular, ovulation, luteal) can help you tailor your lifestyle accordingly.   Adjust:   * Food: Incorporate cycle-supportive nutrients. * Workouts: Align exercise intensity with your cycle. * Self-care routines: Prioritise rest during certain phases.   People might want to try cycle syncing for a variety of reasons,” says Dr. Hoosna Haque [https://healthmatters.nyp.org/cycle-syncing-how-to-understand-your-menstrual-cycle-to-reduce-period-symptoms/], an OB-GYN at NewYork-Presbyterian/Columbia University Irving Medical Centre. “It can be helpful for women who want to minimise intense period or PMS symptoms, for those who are trying to become pregnant, or who want to feel more in tune with their bodies.”   FREQUENTLY ASKED QUESTIONS (FAQS)   Q.1) What is the treatment for PCOD problem?   Lifestyle changes like a low-carb diet, regular exercise, and stress management are first-line natural treatments. Herbs, seed cycling, and improving sleep also help manage symptoms.     Q.2) What is the most common treatment for PCOS?   Medications like birth control pills and metformin are common, but natural approaches are becoming popular for those looking to avoid side effects and support the root cause.     Q.3) Which is the best treatment for PCOS problem naturally?   A combination of eating a low-glycemic diet, herbal remedies like spearmint and ashwagandha, moderate workouts, and good sleep hygiene is considered best.     Q.4) What is the treatment for PCOD if trying to conceive?   Focus on ovulation support through weight management, reducing insulin resistance, and tracking cycles. Acupuncture and inositol supplements are also helpful.     Q.5) Can PCOS go away permanently with natural treatment?   PCOS can’t be "cured" but its symptoms can be reversed or significantly improved with consistent lifestyle changes. Many women have regular cycles and even conceive naturally with sustained effort.   YOUR BODY, YOUR RULES   PCOD or PCOS doesn’t mean you’re stuck with the chaos forever. Your body isn’t the enemy; it’s just been asking for a little support, and now you know exactly where to start. These natural treatments aren’t about quick fixes or unrealistic routines; they’re about building habits that actually stick, because they work with your body, not against it.   So let’s stop surviving and start thriving. Pick one change today, whether it’s swapping your breakfast, moving your body more kindly, or finally getting serious about sleep. Small steps = big shifts.   You deserve to feel good in your skin again, and no, you don’t need to hustle harder to get there.   Let’s sync up, show up for ourselves, and rewrite the PCOD story together.   READ ALSO   * How A Balanced Diet Helps Your Body [https://www.mrmed.in/health-library/health-care/benefits-of-eating-healthy] * Healthy Ways To Relieve Mental Stress [https://www.mrmed.in/health-library/mental-wellness/relieve-mental-stress] * Do Detox Diets Really Work? Here is The Truth Behind Them [https://www.mrmed.in/health-library/health-care/do-detox-diets-actually-work]   REFERENCES   1. https://www.sciencedirect.com/science/article/pii/S0015028216627280 [https://www.sciencedirect.com/science/article/pii/S0015028216627280] 2. https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-025-02019-9 [https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-025-02019-9] 3. https://www.news-medical.net/health/Is-Seed-Cycling-Legit-for-Hormone-Balance.aspx [https://www.news-medical.net/health/Is-Seed-Cycling-Legit-for-Hormone-Balance.aspx]
Dr. Vijayalakshmi
Covid-19 in India: What You Need to Know Right Now
21 May 2025
8 min
Rising COVID-19 cases in IndiaAs per the Director General of Health Services meeting with ICMR and NCDC of May 21, 2025, India has reported a total of 257 active COVID-19 cases, with 164 new cases logged in the past week . While these numbers are relatively low compared to previous waves, the emergence of the JN.1 variant, a sub-lineage of Omicron BA.2.86, has prompted health authorities to remain vigilant .    Let's look through the latest updates and help you stay informed and prepared.     WHAT IS COVID-19 AND WHY IS IT CALLED THAT?   COVID-19 [https://www.mrmed.in/health-library/covid-19] stands for "Coronavirus Disease 2019 [https://www.who.int/emergencies/diseases/novel-coronavirus-2019/technical-guidance/naming-the-coronavirus-disease-%28covid-2019%29-and-the-virus-that-causes-it]." The name was designated by the World Health Organization (WHO) to avoid stigmatization and to standardize references to the disease.     WHAT ARE THE LATEST COVID-19 CASES IN INDIA?   Recent Case Numbers   * Total covid-19 cases in India: Indian health authorities held review meetings on Monday chaired by the Director General of Health Services (DGHS) to assess the situation, official sources in the Ministry of Health said. India has crossed 4.5 crore since the start of the pandemic.   * COVID-19 cases today in India: According to Ministry of Health and Family Welfare Active COVID-19 cases in India in the last 24 hours, 257 new cases have been reported, all classified as mild.   Regional Highlights   According to Money Control news COVID-19 [https://www.moneycontrol.com/news/india/india-s-active-covid-19-cases-at-257-kerala-maharashtra-tamil-nadu-report-fresh-infections-13033726.html]cases based on the cities in India   * Kerala: Reported the highest number of new infections with 69 cases since May 12. * Maharashtra: Recorded 44 new cases, with Mumbai reporting 95 new infections in May. * Tamil Nadu: Logged 34 new cases during the same period.   Health experts continue to monitor COVID-19 new cases in India in the last 24 hours, especially in urban areas, to track any early signs of localized outbreaks.   RECOGNIZING COVID-19 SYMPTOMS   Most people with COVID-19 experience mild symptoms [https://www.cdc.gov/covid/signs-symptoms/?CDC_AAref_Val=https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html] like fever, cough, and fatigue.   * Fever or chills * Cough * Shortness of breath or difficulty breathing * Fatigue * Muscle or body aches * Loss of taste or smell * Sore throat * Congestion or a runny nose * Nausea or vomiting * Diarrhea   Note: Symptoms can vary, and some individuals may remain asymptomatic.     FACTORS CONTRIBUTING TO THE COVID SURGE IN INDIA   Several factors are contributing to the increase in cases:   1. Declining Immunity: Over time, immunity from vaccination and previous infections can wane, leading to increased susceptibility to reinfection. 2. Reduced Vaccine Effectiveness: The effectiveness of vaccines may diminish against newer variants, potentially leading to higher infection rates. 3. Increased Social Interactions: With the easing of restrictions, more people are engaging in social activities, increasing opportunities for the virus to spread. 4. Seasonal Factors: Changes in weather, such as increased humidity and temperature fluctuations, can lower immunity, making individuals more susceptible to infections.     MANAGING AND RECOVERING FROM COVID-19   Treatment Options   * Home Care: Most mild cases can be managed at home with rest, hydration, and over-the-counter medications [https://www.mayoclinic.org/diseases-conditions/coronavirus/in-depth/treating-covid-19-at-home/art-20483273] to alleviate symptoms. * Medical Attention: Seek immediate medical care if experiencing difficulty breathing, persistent chest pain, new confusion, inability to stay awake, or bluish lips or face.   Recovery Tips   * Maintain a balanced diet rich in fruits, vegetables, and proteins. * Stay hydrated. * Engage in light physical activity as tolerated. * Monitor symptoms and consult healthcare providers as needed.   COVID-19 VACCINATION IN INDIA   Where to Get Vaccinated   * CoWIN Portal: Visit CoWIN [https://www.cowin.gov.in/] to find vaccination centers and book appointments. * Local Health Centers: Vaccines are available at government and private health facilities across the country.   Post-Vaccination Care   * What Food to Avoid After COVID-19 Vaccine: While no specific foods are strictly prohibited, it's advisable to avoid alcohol and junk food immediately after vaccination to allow the immune system to respond effectively.   Dr. Guleria has been a leading voice in India's COVID-19 response [https://timesofindia.indiatimes.com/videos/news/its-not-a-panic-situation-but-covid-19-guidelines-advisable-dr-randeep-guleria/videoshow/99523965.cms]. He says it's important to take your booster vaccine and keep following safety steps like wearing a mask and washing your hands.   FREQUENTLY ASKED QUESTIONS   1. Why is it called COVID-19?   COVID-19 stands for "Coronavirus Disease 2019," indicating the year it was first identified.   2. What are the symptoms of COVID-19?   Common symptoms include fever, cough, fatigue, loss of taste or smell, and difficulty breathing.   3. How to recover from COVID 19?   Most individuals recover at home with rest, hydration, and symptomatic treatment. Severe cases require medical attention.   4. How to treat COVID 19?   Treatment depends on symptom severity. Mild cases involve home care, while severe cases may need hospitalization and specialized treatments.   5. Where to get COVID-19 vaccine in India?   Vaccines are available through the CoWIN portal and at various health centers nationwide.   6. What food to avoid after COVID-19 vaccine?   Avoid alcohol and unhealthy foods post-vaccination to support your immune response.   CONCLUSION   While the current rise in COVID-19 cases in India is modest, staying informed and cautious is essential. Continue practicing good hygiene, monitor your health, and consult healthcare providers if symptoms arise. Vaccination remains a critical tool in combating the pandemic, so ensure you and your loved ones are up to date with your shots. Stay safe and proactive in protecting your health.     READ ALSO:   1. How Post Covid Complications May Affect Multiple Organs [https://www.mrmed.in/health-library/covid-19/post-covid-symptoms-recovery] 2. Omicron Variant - Would We Need A Third & Fourth Dose To Fight? [https://www.mrmed.in/health-library/covid-19/omicron-variant] 3. What is the Coviself Testing Kit? How do you use it? [https://www.mrmed.in/health-library/covid-19/coviself-testing-kit-facts] 4. Delta Plus Virus | The New Covid Variant and its Impact [https://www.mrmed.in/health-library/covid-19/delta-plus-virus]   REFERENCES:    1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7256162/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC7256162/] 2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7431238/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC7431238/] 3. https://www.hindustantimes.com/lifestyle/health/covid-19-cases-india-singapore-hong-kong-bangkok-numbers-rise-asia-is-it-safe-to-travel-doctors-advisory-variant-jn1-101747725706680.html [https://www.hindustantimes.com/lifestyle/health/covid-19-cases-india-singapore-hong-kong-bangkok-numbers-rise-asia-is-it-safe-to-travel-doctors-advisory-variant-jn1-101747725706680.html] 4. https://www.moneycontrol.com/city/doctors-on-alert-as-covid-cases-rise-how-maharashtra-tamil-nadu-gujarat-are-responding-to-regional-surge-article-13036850.html [https://www.moneycontrol.com/city/doctors-on-alert-as-covid-cases-rise-how-maharashtra-tamil-nadu-gujarat-are-responding-to-regional-surge-article-13036850.html]
Dr. Tejashwin Adiga
7 Foods That Naturally-01
21 May 2025
8 min
Best food for vitamin B12 deficiency​Vitamin B12 is essential for energy, nerve health, and red blood cell formation. A deficiency can lead to symptoms like fatigue, tingling in hands and feet, and even memory issues. Since the body cannot make B12 on its own, it must be obtained through diet or supplements. A deficiency can develop gradually and often goes unnoticed until symptoms become more obvious. The good news is that with the right diet, you can restore your B12 levels and feel better over time.    This blog explains which foods are best for managing vitamin B12 deficiency [https://www.mrmed.in/health-library/health-care/vitamin-b12-deficiency-symptoms-remedies] and how to include them in your daily routine, especially if you're a vegetarian or at risk of low levels.     LIST OF FOODS THAT ARE GOOD IN VITAMIN B12   1. CLAMS   Clams are among the best foods to eat for vitamin b12 deficiency. Just a small serving of about 20 small clams can provide over 3,500% of the Daily Value (DV) for vitamin B12. [https://www.healthline.com/nutrition/vitamin-b12-foods#clams] They are not only packed with this essential nutrient but also provide other important minerals like iron and zinc. Including clams in your diet can help prevent vitamin B12 deficiency, which is vital for nerve health and red blood cell production.   2. LIVER (BEEF LIVER)   Beef liver is another powerhouse of vitamin B12. A 3-ounce serving of cooked beef liver offers more than 1,000% of the Daily Value [https://ampath.com/blogs/unlocking-the-power-of-vitamin-b12-foods-to-boost-your-levels-naturally#:~:text=Organ%20meats%3A%20Beef%20liver%20is,to%20your%20recommended%20daily%20intake.]. Liver is also rich in other nutrients such as vitamin A, iron, and folate. Eating liver occasionally can greatly boost your vitamin B12 levels and support overall health, including energy metabolism and brain function.   Animal products contain “active” forms of B12 that are easily absorbed by your body [https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#:~:text=Vitamin%20B12%20is%20present%20in,bioavailability%20%5B13%2C14%5D.]. That’s why liver is considered the best food for a vitamin B12 deficiency, and it’s often recommended as one of the top vitamin b12 deficiency foods to eat.   3. FISH (SALMON)   Salmon is a popular fatty fish loaded with vitamin B12 and omega-3 fatty acids. [https://www.mrmed.in/molecule/omega-3-fatty-acids] Regular consumption of salmon helps support nerve health, cardiovascular function, and can help reduce inflammation due to its healthy fats. Salmon is one of the foods for B12 vitamin deficiency that not only meets your nutritional needs but also offers heart-protective benefits.   4. DAIRY PRODUCTS (MILK AND YOGURT)   Milk and yogurt are excellent sources of vitamin B12, especially for vegetarians who might avoid meat and fish. A cup of milk typically contains about 18% of the Daily Value, while yogurt can offer up to 20% per serving [https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/]. These dairy products also provide calcium and probiotics, supporting bone health and digestion alongside B12 intake. These are often recommended as vegetarian food for vitamin B12 deficiency in Indian diets.   Ms Nithyakalyani, Food Technologist, PFNDAI, [https://nutritionmeetsfoodscience.com/2023/05/17/dahi-indian-curd/?utm_source=chatgpt.com] recommends consuming curd or fermented foods alongside fortified products to support gut absorption of B12.   5. EGGS   Eggs, especially the yolks, contain moderate amounts of vitamin B12. Eggs are easy to include in your meals and are a good option for vegetarians seeking to maintain adequate vitamin B12 levels. Besides B12, eggs supply quality protein and other essential nutrients like choline. They can be a part of vitamin B12 deficiency treatment food plans, especially when paired with other protein-rich options.   6. FORTIFIED CEREALS   For people on a vegan diet or those who do not consume animal products, fortified cereals are a reliable source of vitamin B12. Many breakfast cereals are fortified to provide 25-100% of the Daily Value per serving. These cereals are often enriched with other vitamins and minerals, making them a convenient way to prevent B12 deficiency. If your diet is limited, consider pairing these cereals with vitamin B12 deficiency food supplements for better results.   7. TUNA   Tuna is a nutritious fish high in vitamin B12. A 3-ounce serving of cooked tuna contains about 90% of the Daily Value. It’s also rich in protein, contributing to heart and brain health [https://www.mrmed.in/health-library/neurology/5-brain-related-diseases]. Including tuna in your diet can help maintain good B12 levels and support overall wellness.     WHY VITAMIN B12 MATTERS FOR YOUR HEALTH   1. What does B12 do in your body?   Vitamin B12 [https://www.mrmed.in/otc/imuxtra-capsule] plays a crucial role in:   * Making red blood cells * Keeping your nervous system healthy * Supporting brain function and mood * Producing energy from food   A deficiency in this vitamin may lead to anemia [https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360#:~:text=Anemia%20is%20a%20problem%20of,weakness%20and%20shortness%20of%20breath.], fatigue [https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue], memory issues, and even nerve damage over time.   2. WHO IS AT RISK?   According to a study published in the Indian Journal of Endocrinology and Metabolism [https://pmc.ncbi.nlm.nih.gov/articles/PMC6540890/], more than 47% of Indians may be deficient in B12, largely due to low intake of vitamins. This includes:   * Vegetarians and vegans * Older adults * People with digestive issues (like IBS or low stomach acid) * Individuals on long-term medications like metformin or antacids   ARE SUPPLEMENTS NECESSARY FOR B12 DEFICIENCY?   When food isn't enough, in moderate to severe cases, vitamin B12 deficiency, food supplements may be required. These include:   * Oral tablets – commonly methylcobalamin [https://www.mrmed.in/molecule/methylcobalamin] 500 mcg or 1500 mcg daily * Sublingual drops or sprays – faster absorption under the tongue * B12 injections – used in extreme cases for rapid correction   Real-life example   A patient with neurocognitive decline secondary to B12 deficiency [https://casereports.bmj.com/content/15/3/e248440?utm_source=chatgpt.com]. Empiric B12 supplementation resulted in the reversal of symptoms, highlighting the importance of considering B12 deficiency in differential diagnoses for cognitive impairments.   Talk to a doctor   Never self-medicate. Always check your B12 levels via a blood test and consult your doctor before starting any health supplement [https://www.mrmed.in/condition/health-supplements].   FOODS TO AVOID OR LIMIT IF YOU'RE DEFICIENT   Certain foods may interfere with B12 absorption or provide a false sense of sufficiency.   Vitamin B12 deficiency foods to avoid:   * Highly processed junk food – may interfere with nutrient absorption * Alcohol – damages stomach lining, reducing B12 uptake * Energy drinks – some contain synthetic B12 but are high in sugar and caffeine. * Excess tea or coffee – may impair absorption when taken in excess.   Also, beware of plant-based “B12 myths”: Spirulina, seaweed, and fermented soy are often thought to contain B12, but they provide inactive analogs that can block absorption.   SMART EATING HABITS TO IMPROVE B12 LEVELS   Combine B12 foods with good gut health.   Your stomach needs hydrochloric acid to absorb B12 properly. To boost gut health:   * Eat more fiber-rich foods (like whole grains and veggies) * Include probiotics (curd, kefir) * Avoid unnecessary antacids   Don’t skip regular health checks.   * Get a blood test for vitamin B12 every 6–12 months, especially if you’re vegetarian or on long-term medication. * Ask your doctor about homocysteine and MMA tests if symptoms persist despite supplements.   FREQUENTLY ASKED QUESTIONS   1. What is the fastest way to recover from vitamin B12 deficiency?   Start with B12-rich foods and supplements as advised by your doctor. In severe cases, injections can restore levels quickly, usually within a few weeks.   2. Can vegetarians get enough vitamin B12 from food alone?   It’s difficult but possible with a carefully planned diet that includes fortified foods and regular monitoring. Supplements are often recommended for safety.   3. What are the early signs of vitamin B12 deficiency?   Tiredness, pale skin, memory issues, tingling hands or feet, and mouth ulcers are common symptoms. Some may also experience mood changes or depression [https://www.mrmed.in/health-library/mental-wellness/depression-symptoms-causes-treatment].   4. How much B12 should I take if I’m deficient?   The dose depends on your levels. Deficiency may need 500–1000 mcg daily [https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/] severe cases may require injections. Always consult a doctor first.   5. Are there any side effects of taking B12 supplements?   B12 is generally safe, even in high doses. Rarely, people may experience mild diarrhea, itching, or rash.   6. Can I prevent B12 deficiency naturally?   Yes—by including the right foods, getting regular check-ups, and ensuring your gut is healthy, you can stay ahead of deficiency.     FINAL THOUGHTS: WHAT SHOULD YOU DO NEXT?   If you think you might be low on vitamin B12, don’t stress—you're not alone, and the good news is that it’s usually easy to manage with the right approach. The first step is to get your levels checked by a doctor rather than trying to self-diagnose. From there, small changes in your eating habits can go a long way in improving your energy and overall health. Whether it’s adjusting your meals or considering a supplement after medical advice, consistency matters. It might take some time to feel a real difference, but staying on track is worth it. And remember, every positive change you make is a step toward better health. So why not start today? Even one mindful food choice can lead to lasting results.     READ ALSO   1. Top Vitamin D-Rich Foods [https://www.mrmed.in/health-library/health-care/foods-high-in-vitamin-d] 2. Top 10 Foods to Boost Bone and Joint Health Naturally [https://www.mrmed.in/health-library/health-care/bone-joint-health]   REFERENCES 1. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ [https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/] 2. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ [https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/] 3. https://www.ncbi.nlm.nih.gov/books/NBK441923/ [https://www.ncbi.nlm.nih.gov/books/NBK441923/] 4. https://www.medicalnewstoday.com/articles/vitamin-b12-foods#best-vitamin-b-12-foods [https://www.medicalnewstoday.com/articles/vitamin-b12-foods#best-vitamin-b-12-foods]
Dr. Tejashwin Adiga
Vitamin B12 Deficiency: Signs You Might Be Ignoring & How to Fix It Naturally
20 May 2025
8 mins
Vitamin B12 Deficiency: Signs You Might Be Ignoring & How to Fix It NaturallyDid you know that more than 57% of male corporate employees in India may have low Vitamin B12 levels and not even know it? That’s half the population walking around with symptoms like fatigue, brain fog, or tingling hands, assuming it's just stress or poor sleep. But it could actually be your body waving a silent red flag.   Vitamin B12 plays a huge role in how our body functions, from creating red blood cells to keeping our nerves and brain in top shape. When you’re low on it, the effects don’t always show up right away, which is why this deficiency is often called “the silent epidemic.” In this blog, we’re breaking down the real reasons behind vitamin B12 deficiency, signs your body may already be giving you, how to treat it, and what you can do to keep your levels in check, without getting lost in medical jargon.   WHAT CAUSES VITAMIN B12 DEFICIENCY?   There’s a common myth that vitamin deficiencies only happen to people who don’t eat well, but that’s far from the truth when it comes to B12. While your diet does matter, vitamin B12 deficiency causes go deeper than just your plate.   For instance, older adults produce less stomach acid, which makes it harder to absorb B12 from food, even if they eat enough of it. Certain medications like metformin (often used for diabetes) or proton pump inhibitors (for acidity) also reduce B12 absorption. Digestive issues like Crohn’s disease, celiac disease, or past bariatric surgery can further interfere with how your body absorbs this essential nutrient.   And yes, vegetarians and vegans are at higher risk because plant-based foods naturally lack B12. Dr. Vishakha Shivdasani [https://www.instagram.com/doctorvee/?hl=en], a well-known lifestyle doctor, has repeatedly highlighted in interviews that urban Indian diets, even among meat-eaters, are increasingly low in micronutrients like B12 due to overcooked or processed food choices.   RECOGNISING THE SIGNS OF VITAMIN B12 DEFICIENCY   Vitamin B12 deficiency doesn’t always scream for attention. Instead, it whispers quietly, disrupting your energy, your skin, your nerves, and even your mood. Here are some of the most common yet overlooked signs of vitamin B12 deficiency:   * Chronic fatigue: Even after a full night's sleep, you feel like you’ve run a marathon. * Numbness or tingling: Especially in your fingers or toes, a sign your nerves are affected. * Pale or yellowish skin: A result of fewer and irregular red blood cells. * Brain fog or memory issues: You walk into a room and forget why? Happens more often. * Glossitis and mouth ulcers: A red, swollen tongue and painful mouth sores can show up. * Mood changes: Depression [https://www.mrmed.in/health-library/mental-wellness/depression-symptoms-causes-treatment], irritability, or anxiety-like symptoms.   If left unchecked, this can progress into vitamin B12 deficiency anaemia [https://www.mrmed.in/condition/anemia] or even nerve damage that becomes harder to reverse.   A recent study [https://pubmed.ncbi.nlm.nih.gov/29446340/] found that 81% of vegetarians in India had subclinical B12 deficiency, meaning they didn’t have full-blown symptoms yet, but their lab reports were already in the danger zone.   WHAT ARE THE COMMON DISEASES OR CONDITIONS RELATED TO VITAMIN B12 DEFICIENCY?   Vitamin B12 deficiency isn’t just about tiredness. It’s been linked to:   * Pernicious anemia * Peripheral neuropathy (nerve damage [https://www.mrmed.in/health-library/nerve-disorders/nerve-pain-damage] in hands and feet) * Cognitive decline, especially in older adults * Infertility (in both men and women) * Depression and mental health disorders [https://www.mrmed.in/health-library/mental-wellness]   Some doctors also suspect its role in worsening conditions like osteoporosis [https://www.mrmed.in/health-library/osteoporosis], heart disease [https://www.mrmed.in/health-library/heart-care/six-most-common-heart-diseases], and even Alzheimers’-like symptoms when ignored for too long.   CAN SKIN PROBLEMS BE A SIGN OF B12 DEFICIENCY?   Absolutely. While it might not be the first symptom people associate with this condition, vitamin B12 deficiency skin problems are real. Dark patches, uneven skin tone, or even cracked lips and mouth corners can all hint at low B12 levels. In fact, dermatologists often check for B12 levels when treating unexplained hyperpigmentation, especially in patients with darker skin tones.   HOW TO TREAT VITAMIN B12 DEFICIENCY NATURALLY AND EFFECTIVELY   The treatment depends on how severe the deficiency is. Mild cases usually respond well to oral supplements and dietary changes. Severe cases, especially where absorption is the issue, may need intramuscular injections for faster results.   In terms of vitamin B12 deficiency treatment, doctors recommend:   * Supplements (oral or injectable, depending on your condition) * Correcting underlying digestive issues * Monitoring levels regularly, especially if you’re over 60, vegan, or have chronic health issues   The good news? Most people feel significantly better within weeks of starting treatment.   WHAT TO EAT FOR VITAMIN B12 DEFICIENCY?   If you're low on B12, your plate can be your best pharmacy. Here are the top vitamin B12 rich foods [https://www.mrmed.in/health-library/health-care/best-foods-for-vitamin-b12-deficiency] to include in your diet:   Food Serving Size Vitamin B12 (µg) Best For Clams (cooked) 3 oz 84.1 Non-vegetarians, pescatarians Beef liver (cooked) 3 oz 70.7 Non-vegetarians Fortified breakfast cereals 1 serving Varies (check label) Vegetarians, vegans Salmon (cooked) 3 oz 4.9 Pescatarians Eggs (whole, cooked) 1 large 0.6 Ovo-vegetarians Milk (low-fat) 1 cup 1.2 Lacto-vegetarians Fortified plant-based milk 1 cup Varies Vegans   Rujuta Diwekar [https://www.rujutadiwekar.com/], a well-known Indian nutritionist, often emphasises that traditional diets with fermented foods, ghee, and fresh dairy can support B12 levels naturally, especially when gut health is good.   For vegans, fortified foods and regular check-ins with a doctor about supplementation are key.   VITAMIN B12 DEFICIENCY SELF-CARE TIPS   Here’s how to support your recovery and prevent recurrence:   * Eat smart: Include more B12-rich foods in your regular meals. * Track your levels: Get tested yearly, especially if you're in a high-risk group. * Avoid overcooking: B12 is sensitive to heat, so gentle cooking methods help preserve it. * Limit alcohol: It can interfere with absorption. * Manage stress and sleep: Chronic stress can deplete nutrient absorption over time.   WHAT ARE THE SIDE EFFECTS OF LONG-TERM B12 DEFICIENCY?   Ignoring it isn’t worth the risk. Side effects of vitamin B12 deficiency can worsen with time, including:   * Permanent nerve damage * Vision loss * Mood disorders * Cognitive issues * Increased risk of cardiovascular disease [https://www.mrmed.in/health-library/heart-care/diagnosis-of-cardiovascular-disease]   FREQUENTLY ASKED QUESTIONS (FAQS)   Q.1) Can vitamin B12 deficiency be a sign of cancer?   Not directly, but chronic B12 deficiency due to pernicious anaemia has been linked to a slightly higher risk of stomach cancer. However, B12 deficiency itself isn’t considered a cancer marker.     Q.2) How long to recover from a vitamin B12 deficiency?   Depending on how low your levels are, you may start feeling better in a few weeks, but nerve symptoms can take months to fully heal. Consistency is key.     Q.3) What is B12 vitamin good for?   Vitamin B12 plays a vital role in keeping your nerves healthy, supporting red blood cell formation, and aiding DNA synthesis. It also helps prevent megaloblastic anaemia, which can make you feel tired and weak. Additionally, B12 is crucial for brain health and proper neurological function.     Q.4) Can B12 affect the thyroid?   While vitamin B12 doesn’t directly regulate thyroid hormones, a deficiency is often seen in people with autoimmune thyroid disorders like Hashimoto’s thyroiditis. Low B12 levels can worsen symptoms like fatigue, brain fog, and numbness. Correcting a deficiency may help improve overall energy and neurological function in thyroid patients.     Q. 4) Is vitamin B12 deficiency more common in vegetarians?   Yes. Since B12 is mostly found in animal-based foods, vegetarians and vegans are more likely to run low unless they eat fortified foods or take supplements.     Q.5) Can B12 deficiency cause weight gain?   There’s no direct link, but low energy and poor metabolism from the deficiency can contribute to reduced physical activity and weight fluctuations.     Q.6) Can I get enough B12 from diet alone?   You can, if your gut absorbs it properly and your diet includes enough animal products. Otherwise, supplements are a safe and effective option.   FINAL TAKEAWAY   Vitamin B12 may be a small nutrient, but its impact on your body is enormous. If you've been feeling off lately - exhausted, moody, forgetful, or just not yourself, it might be time to check your B12 levels. With early detection, the right foods, and proper treatment, you can bounce back stronger than ever. Don’t wait for your body to scream; listen to the whispers.   If you found this helpful, take the next step: talk to your doctor, get tested, and make the necessary changes. Your future self will thank you.   READ ALSO   * Health Conditions Linked to Vitamin D Deficiency [https://www.mrmed.in/health-library/health-care/vitamin-d-deficiency-disorders] * Why is protein important for cancer patients? [https://www.mrmed.in/health-library/cancer-care/protein-supplements-for-cancer-patients]     REFERENCES   1. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h3 [https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h3]  2. https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025 [https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025] 3. https://www.gq.com/story/vitamin-b12-deficiency [https://www.gq.com/story/vitamin-b12-deficiency] 4. https://www.hopkinsmedicine.org/health/conditions-and-diseases/vitamin-b12-deficiency-anemia [https://www.hopkinsmedicine.org/health/conditions-and-diseases/vitamin-b12-deficiency-anemia] 5. https://www.indiatoday.in/lifestyle/wellness/story/over-57-of-corporate-men-in-india-face-vitamin-b12-deficiency-survey-2693333-2025-03-14 [https://www.indiatoday.in/lifestyle/wellness/story/over-57-of-corporate-men-in-india-face-vitamin-b12-deficiency-survey-2693333-2025-03-14]
Dr. Tejashwin Adiga
Discover 10 Key Health Benefits of Omega-3 supplements
17 May 2025
8 min
10 Health Benefits of Omega-3 SupplementsThink back to the last time you felt unusually tired, your skin looked lifeless, or you had trouble focusing even after a full night’s sleep. You blamed stress, maybe even ageing, but what if your body was just missing something essential?   That “something” might be Omega-3 fatty acids [https://www.mrmed.in/molecule/omega-3-fatty-acids]. More than just a health trend, Omega-3s are becoming a go-to solution for everything from heart health [https://www.mrmed.in/health-library/heart-care/how-to-keep-heart-healthy] to glowing skin. You’ve probably heard the buzz—friends recommending omega-3 capsules, doctors suggesting it for inflammation, or influencers raving about the glow-up.   But what are Omega-3s really, and why are so many people turning to them? Here’s a clear, no-fluff guide to the 10 health benefits of Omega-3 supplements—backed by science and loved by real people just like you.     10 BENEFITS OF OMEGA-3 YOU SHOULD KNOW   1. Supports Heart Health   One of the most popular omega-3 benefits is heart protection. According to the NIH Office of Dietary Supplements Many studies have shown that omega-3s, especially EPA and DHA, may help cardiovascular risk factors like reduce blood pressure [https://www.mrmed.in/health-library/hypertension/supplements-to-lower-blood-pressure]and elevated plasma lipids. That’s why many doctors recommend omega-3 supplements for heart health, especially for people over 40 or those with a family history of cardiovascular disease [https://www.mrmed.in/health-library/heart-care/diagnosis-of-cardiovascular-disease].   Tip:  Omega-3s help keep your heart healthy [https://medlineplus.gov/ency/patientinstructions/000767.htm] and protected against stroke. They also help improve your heart health if you already have heart disease.   2. Reduces Inflammation Naturally   Omega-3s act like natural fire extinguishers in the body. They reduce chronic inflammation, which is often the root cause of diseases like arthritis [https://www.mrmed.in/health-library/rheumatology/arthritis-symptoms-causes-treatment], asthma [https://www.mrmed.in/health-library/respiratory-disorder/all-you-need-to-know-about-asthma], and even some autoimmune conditions. [https://www.mrmed.in/health-library/immune-disorders/fatal-autoimmune-diseases]   Higher doses of 2,000–3,000 mg [https://wellnessreadersdigest.com/the-ultimate-guide-to-omega-3-dosage-how-much-do-you-really-need/?utm_source=chatgpt.com] may be beneficial for those managing inflammatory conditions like arthritis, but you should always speak to a healthcare provider before starting.   3. Helps Improve Mental Wellbeing   Feeling down or anxious lately? Omega-3s have shown promising results in treating and preventing depression and anxiety. [https://www.healthline.com/nutrition/17-health-benefits-of-omega-3] EPA seems to be the most effective at reducing symptoms of depression.   Many psychiatrists now consider Omega-3 as a valuable dietary supplement for mental health management alongside traditional therapy.   4. Boosts Brain Health in All Ages   According to the NIH biotechnology information Omega-3s play an important role in brain development in babies [https://pmc.ncbi.nlm.nih.gov/articles/PMC5588657/#:~:text=Fish%20oil%20contains%20omega%2D3,child%20neurodevelopment%20later%20in%20life.] and memory retention in adults. DHA, in particular, is a structural component of the brain. Pregnant women, children, and older adults can all benefit.   This is one reason omega-3 benefits for women include improved prenatal health and reduced postpartum depression, while omega-3 benefits for men focus more on cognitive sharpness and focus.   5. Supports Eye Health   Ever experience dry, irritated eyes? Omega-3s help reduce eye dryness and protect against age-related macular degeneration. They keep your eyes hydrated and your vision sharper.   Real-life tip: Dr. Sheetal Bakshi [https://www.medanta.org/patient-education-blog/dry-eyes-and-screen-time-how-to-protect-your-eyes-in-the-digital-age#:~:text=Omega%2D3%20fatty%20acids%2C%20found,and%20reduce%20dry%20eye%20symptoms.], an ophthalmologist, recommends omega-3 fish oil may help improve tear production and reduce dry eye symptoms.   6. Great for Skin and Hair   If you’ve been spending money on creams and serums, maybe it’s time to look within. The benefits of omega-3 for skin and hair include improving hydration, reducing acne, preventing premature aging, and strengthening hair from the root.   Skin tip: Omega-3 fatty acids can benefit skin health [https://jyoungpharm.org/7854/#:~:text=Omega%2D3%20fatty%20acids%20can,and%20improving%20overall%20skin%20hydration.] in several ways: help to maintain the skin’s natural moisture barrier, preventing dryness and improving overall skin hydration   7. Eases Joint Pain and Stiffness   People with rheumatoid arthritis [https://www.mrmed.in/health-library/rheumatology/rheumatoid-arthritis-causes-treatment]or chronic joint pain often feel relief when they start Omega-3s. They’re known to reduce morning stiffness and improve grip strength.   Regularly taking omega-3 capsules can be part of a long-term solution for healthier, pain-free joints.   8. Supports a Healthy Pregnancy   According to the NIH biotechnology information during pregnancy, Omega-3s aid in the baby’s brain and eye development [https://pmc.ncbi.nlm.nih.gov/articles/PMC3046737/#:~:text=Conclusion,of%20the%20brain%20and%20eyes.]. For mothers, they reduce the risk of preterm delivery and promote postpartum recovery.   For women following a plant-based diet, vegetarian omega-3 foods like flaxseeds, chia seeds, and walnuts are essential; however, supplements may still be necessary to meet DHA requirements.   9. Enhances Immune System Function   Your immune system needs support too, especially in changing climates or high-stress lifestyles. Omega-3s improve immune cell function and reduce excessive immune responses that can harm healthy tissues.   This is why Omega-3 is often found in health supplements marketed for overall wellness.   10. Helps Manage Weight and Metabolism   Omega-3s can increase feelings of fullness, improve insulin sensitivity, and help with fat metabolism. While it’s not a weight loss pill, when combined with a healthy lifestyle, it supports better weight control.   When choosing supplements, look for the best omega-3 supplements in India that provide a balanced ratio of EPA and DHA for metabolic support.     WHAT ARE THE DIFFERENT TYPES OF OMEGA 3 SUPPLEMENTS?   1. FISH OIL [https://www.mrmed.in/otc/othree-softgel-capsule]   * Source: Extracted from the tissues of oily fish like salmon, mackerel, and sardines.   * Key Omega-3s: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).   * Benefits: Supports heart health, reduces inflammation, and promotes brain function.   2. COD LIVER OIL [https://www.mrmed.in/otc/seacod-capsule]   * Source: Derived from the liver of codfish.   * Key Omega-3s: EPA and DHA, along with vitamins A and D.   * Benefits: In addition to omega-3 benefits, it supports bone health and immune function due to its vitamin content.   3. ALGAL OIL   * Source: Extracted from algae, making it a plant-based option.   * Key Omega-3s: Primarily DHA, with some products also containing EPA.   * Benefits: Suitable for vegetarians and vegans; supports brain and eye health.   4. KRILL OIL   * Source: Harvested from tiny crustaceans called krill.   * Key Omega-3s: EPA and DHA, often in phospholipid form, which may enhance absorption.   * Benefits: Contains astaxanthin, an antioxidant; supports heart and joint health.   5. PLANT-BASED ALA SUPPLEMENTS   * Source: Derived from flaxseeds, chia seeds, walnuts, and hemp seeds.   * Key Omega-3: Alpha-linolenic acid (ALA).   * Benefits: Supports overall health; however, the body converts ALA to EPA and DHA at a low rate.   SO, HOW SHOULD YOU TAKE OMEGA-3 SUPPLEMENTS?   Great question! If you’re wondering, how to take omega-3 supplements, the answer is: take them with food—preferably a meal that contains fat. This helps with absorption.   Best time to take omega-3 supplements? Morning or lunch works best for most people, especially with meals. Consult your doctor for a better time that suits you.   ARE THERE ANY SIDE EFFECTS?   Like most nutritional supplements, Omega-3s are generally safe. However, high doses might cause fishy burps, stomach upset, or blood thinning in some individuals.   If you’re concerned about omega-3 supplements side effects, start with a lower dose and increase gradually under supervision.     FREQUENTLY ASKED QUESTIONS   1. CAN I TAKE OMEGA-3 SUPPLEMENTS DAILY?   Yes, According to the NIH, the FDA has suggested [https://www.medicalnewstoday.com/articles/324240#:~:text=According%20to%20the%20NIH%2C%20the,lowers%20the%20body's%20inflammatory%20responses.]that people should take no more than 5 g(between 1000mg) per day of DHA and EPA combined.   2. ARE VEGETARIAN OMEGA-3 OPTIONS EFFECTIVE?   Yes! Vegetarian omega-3 foods like flaxseed and algae oil provide ALA, which converts to EPA/DHA in the body (though less efficiently).   3. WHAT’S THE DIFFERENCE BETWEEN OMEGA-3 CAPSULES AND FISH OIL?   Omega 3 capsules usually contain fish oil (EPA and DHA). Some are vegetarian (algae-based). Fish oil is the source; capsules are the form.   4. ARE OMEGA-3 SUPPLEMENTS SAFE FOR KIDS AND SENIORS?   Absolutely! Kids benefit from brain development, and seniors gain protection from memory loss and inflammation. Just ensure age-appropriate doses.   5. WHICH ARE THE BEST OMEGA-3 SUPPLEMENTS IN INDIA?   Top brands include WOW Omega-3, Nordic Naturals, and Himalayan Organics. Look for third-party testing, high EPA/DHA levels, and enteric-coated capsules.     FINAL THOUGHTS: SHOULD YOU ADD OMEGA-3 TO YOUR LIFE?   If you're aiming to take better care of your health—whether it's keeping your heart strong, easing everyday inflammation, or giving your skin and brain the support they deserve—Omega-3 supplements are worth considering. Backed by science and recommended by health experts, these essential fatty acids are a simple yet powerful way to boost your wellness from the inside out.   Just remember, consistency is key. Start with the right Omega-3 dosage for inflammation or general health as advised by your doctor, choose from the best Omega-3 supplements in India, and make them part of your everyday routine. Whether you prefer Omega-3 capsules, omega-3 fish oil, or a vegetarian omega-3 dietary supplement, there's an option that fits your lifestyle.   Take charge of your health—one softgel at a time. Your body (and mind) will thank you in the long run.   ALSO READ   1. 5 Best Exercises For Rheumatoid Arthritis [https://www.mrmed.in/health-library/rheumatology/best-exercises-for-rheumatoid-arthritis] 2. 10 Foods To Strengthen Bones And Joints (Bone And Joint Health) [https://www.mrmed.in/health-library/health-care/bone-joint-health]     REFERENCES   1. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ [https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/] 2. https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know#:~:text=There%20is%20some%20evidence%20that,coronary%20events%20and%20coronary%20death [https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know#:~:text=There%20is%20some%20evidence%20that,coronary%20events%20and%20coronary%20death]. 3. https://www.sciencedirect.com/science/article/pii/S2161831322009620 [https://www.sciencedirect.com/science/article/pii/S2161831322009620] 4. https://www.fda.gov/food/hfp-constituent-updates/fda-announces-new-qualified-health-claims-epa-and-dha-omega-3-consumption-and-risk-hypertension-and [https://www.fda.gov/food/hfp-constituent-updates/fda-announces-new-qualified-health-claims-epa-and-dha-omega-3-consumption-and-risk-hypertension-and]
Dr. Vijayalakshmi