New research reveals a staggering 73% of Alzheimer’s cases could be PREVENTED. The key? A powerful nutritional synergy that mainstream medicine is overlooking and majority of Indian plates / food thalis are severely deficient in. Read on.. The Brain Shrinkage Crisis – Human brain is literally SHRINKING and no we are not joking. And why exactly human brain is shrinking is because of the incontrovertible fact that our consumption of Omega-3 fatty acids has crashed while consumption of inflammatory Omega-6 fatty acids have sky rocketed. Indians had extensive usage of home made butter and clarified butter as well as coconut oil for cooking for centuries before savvy marketing established omega-6 rich vegetable oils and hydrogenated fats as mainstay of cooking leading to an increase in inflammatory diseases including Alzheimer’s in Indians. Omega -3 Fatty Acids – although available only from animal food sources, are so vital that, the more Omega-3 fatty acids you consume, the more physical brain matter you have. It’s the foundation of cognition / foundation of your intelligence. As simple as it gets. However, best of Omega-3 fatty acids are available only from fatty fish as well as in animal fats such as clarified butter / ghee and these precise food sources are increasingly missing in Indian Thaalis. The “SMASH” Protocol – There still is a chance to reverse the trend of brain shinkage and potentially avoid risk of Alzheimer’s with the right fuel. The right fuel is SMASH – Salmon – Mackerel – Anchovies – Sardines – Herring. These oily fish are your brain’s best defense – whether you believe it or not and whether most vegetarian Indians like it or not. The Critical Co-Factor – While Omega-3 fatty acids are critically important but these are NOT a solo act, they dont work in Isolation. Increased consumption or supplementation of Omega-3 fatty acids alone will not do the trick as you require essential co-factors in form of B-Vitamins for the full benefits to of Omega-3s to play out. Oxford University researchers made a landmark discovery: Omega-3s and B vitamins are an inseparable duo. One DOES NOT work without the other. Vit B12, critical for brain health and found in meat/fish/eggs, is poorly absorbed as we age. Vegans are at extreme high risk with ZERO natural B12 consumption currently and to avoid risk of Alzheimer’s. they may have to alter the contents of their plates, even if secretly. The 73% Reduction Protocol – The Oxford study gave B vitamins, specifically Vit B12 to people with pre-dementia. The results were explosive, but ONLY in those with sufficient Omega-3 and not in the group which had lower levels / lower consumption of Omega-3 fatty acids. In the group with high levels of Omega-3 fatty acids, increased dietary intake and supplementation with Vit B12 resulted in significant reduction in brain shrinkage by 73% within just one year. The Bottom Line: You must address BOTH. – No Omega-3s? Your B vitamins can’t do their job. – No B Vitamins? Your Omega-3 is ineffective. This is the powerful, synergistic shield your brain needs. It’s not just about one pill or one food. It’s about the alliance. Share this vital information. It could save a mind.
Your Child is Zinc Deficient – Zinc is Another Missing Critical Nutrient in Indians
Zinc (Zn) is vital for normal growth and maintenance of general health. Chronic inadequate intake of Zn leads to Zn deficiency (ZD), particularly in children owing to additional requirements of Zn for growth. Zinc Deficiency in children is believed to be one of the important causes of stunting and 4% of the worldwide morbidity and mortality among young children is attributed to Zinc Deficiency. Preventive Zn supplementation has been reported to reduce all-cause morbidity and mortality in children and that is why many countries have Zinc supplementation guidelines. Zinc Deficiency in Indians The prevalence of stunting / poor growth has declined in India over the past 3 decades, but it continues to be high (35%) among preschool children. In 2004, the International Zinc Nutrition Consultative Group (IZiNCG) categorized India as a high-risk country for Zinc Deficiency based on >25% dietary Zn inadequacy, in agreement with analyses of the FAO food balance sheets. Secular trends (from 1983 to 2012) have indicated that, in contrast to global patterns, dietary inadequacy of Zn in India increased by 7.5% over this period. Converging with these findings, scattered studies in Indian children and women have reported a high prevalence (25%–50%) of low Serum Zinc Concentrations; however, no nationally representative Serum Zinc Concentrations data were available until now. The recently concluded Indian Comprehensive National Nutrition Survey (CNNS) evaluated children and adolescents across Indian states for their anthropometry and serum micronutrient concentrations, including serum Zn. This provided an opportunity to quantify the prevalence of low Serum Zinc Concentration in India. Zinc deficiency is common in India, with the prevalence varying significantly by age group and region. A 2025 report found that 32% of Indian adolescents (10-19 years) are deficient, while a 2021 survey showed national prevalence for preschool and school-aged children was below 20%, though many states exceeded this threshold. Vulnerable groups, such as those from rural areas and lower socioeconomic strata, face a higher risk. Prevalence by age group Adolescents (10–19 years): A 2025 report shows a 32% prevalence, a significant increase. A 2021 study found a national prevalence of 31% for low serum zinc concentrations in this group, with a higher prevalence in boys (35%) than girls (28.4%). Preschool (1-4 years): A 2021 survey found a national prevalence of 17% for low serum zinc, with some states exceeding 20%. School-aged (5-9 years): A 2021 survey reported a national prevalence of 16%. Children (1-4 years): A 2025 report found vitamin D deficiency at 14%, but a 2021 study showed low plasma Zn deficiency at 19% nationally. Regional variations and risk factors State-level differences: Prevalence can vary dramatically by state. For example, a 2021 study found that in some major states, the overall prevalence in children aged 6-60 months was 43.8%, with the highest rates in Orissa (51.3%) and Uttar Pradesh (48.1%). Rural vs. urban: Low serum zinc is more common among children in rural areas. Socioeconomic status: Poverty, lower maternal education, and poorer sanitation facilities are associated with a higher risk of deficiency. Diet: Diets rich in roots, tubers, jaggery, and fats/oils can increase the risk, while those with animal products and milk are protective. Implications Public health concern: While national figures for preschool and school-aged children may be below the 20% public health threshold, the high rates in certain states and among adolescents indicate a need for targeted interventions Health outcomes: Low serum zinc is associated with negative health outcomes such as stunting and higher rates of illness Intervention focus: Interventions should prioritize vulnerable subgroups through programs like the Public Distribution System, Mid-day Meal program, and Integrated Child Development Services.
Iron deficiency anemia (IDA) – a widespread and severe public health, food borne crisis in India
Iron deficiency anemia (IDA) is a widespread and severe public health issue in India, disproportionately affecting women and children. The National Family Health Survey-5 (2019-2021) revealed a persistent high prevalence, with 67.1% of children and 57% of women aged 15–49 being anemic in India. A 2025 review found that the prevalence was highest among toddlers (69%) and consistently high across various age groups. Anemia Prevalence in India (NFHS-5) Population Group Anemia Prevalence Children (6–59 months) 67.1% Women (15–49 years) 57.0% Pregnant Women (15–49 years) 52.2% Adolescent Girls (15–19 years) 59.1% Men (15–49 years) 25.0% Adolescent Boys (15–19 years) 31.1% Causes and risk factors Iron deficiency anemia is a multifactorial condition in India, driven by a complex interplay of nutritional, socioeconomic, and biological factors. Inadequate dietary iron intake: The prevalence is linked to low-energy diets, with many Indians relying on cereal-based meals that lack sufficient iron. Many women, in particular have low dietary iron intake and often eat last, getting smaller portions of the most nutritious food Poor iron absorption: The bioavailability of iron from plant-based, or non-heme, sources is relatively lower than from meat. Additionally, substances in tea and coffee can inhibit iron absorption thus further fueling the deficiency Increased iron demand: Higher iron requirements in pregnant women, lactating mothers, infants, children, and adolescents are often not met, increasing their vulnerability. Blood loss: Heavy menstrual bleeding in women of reproductive age is a major cause of iron depletion. Parasitic infections, like hookworm infestations, can cause chronic intestinal blood loss Internal bleeding from conditions such as peptic ulcers is also a factor. Socioeconomic disparities: Poverty limits access to nutrient-rich food and proper sanitation, and low maternal education is associated with higher rates of anemia in children. Non-nutritional causes: In some regions, other conditions like malaria, chronic kidney disease, and inherited red blood cell disorders like thalassemia can cause anemia. Symptoms Symptoms of IDA can be subtle at first and worsen as the condition progresses. Common symptoms: Extreme fatigue and weakness. Pale or yellowish skin. Dizziness or lightheadedness. Headaches. Cold hands and feet. Severe symptoms: Shortness of breath or chest pain. Rapid or irregular heartbeat. Soreness or swelling of the tongue. Brittle nails. Pica, or unusual cravings for non-food items like ice or dirt. Restless legs syndrome Current Status and Corrective Actions Widespread Issue: Anemia affects more than half of Indian women and two-thirds of children under five, thus making Iron Deficiency a National Health Crisis Leading Cause: Iron deficiency is considered the primary underlying cause, although other nutritional deficiencies (like B12 and folate), infections, and socioeconomic factors also contribute Increasing Trend: The national prevalence of anemia has shown an alarmingly increasing trend from NFHS-4 (2015-2016) to NFHS-5 across all age and gender groups Rural-Urban Disparity: Anemia is generally more prevalent in rural areas than in urban areas due to factors like lower socioeconomic status, poor dietary diversity, and limited access to healthcare Socioeconomic Link: Lower education levels and household wealth are strongly associated with a higher risk of anemia Government Initiatives: The Government of India has implemented programs like the Anemia Mukt Bharat (AMB) initiative and the Weekly Iron and Folic Acid Supplementation (WIFS) to address this public health challenge National Emergency The prevalence of anaemia in India remains high in children, especially those in rural areas, and in women of childbearing age. It is concerning that the most recent official data (2019–21) indicate an increased prevalence compared with the period of 2015–16. There is also considerable variability in childhood anaemia between Indian states and with socioeconomic factors, such as wealth and education contributing to the risk of anaemia among adolescent women. There is now no doubt that anaemia has a multifactorial aetiology. The consequences of anaemia are very substantial, impacting the neurological development of children, leading to poorer educational attainment and, later, reduced occupational performance, productivity, and income. The impact of anaemia in young women is perhaps less discussed but is associated with greater postpartum haemorrhage and a consequential increased mortality risk. Moreover, a low vitamin B12 and/or folate status increases the risk of foetal neural tube defects, which is already 4.5 times higher in India than in Europe. The potential of high-iron millets to reduce IDA looks promising although work on assessing the bioavailability of the iron is urgently needed and obviously these millets will not solve the widespread vitamin B12 deficiency, which also needs urgent attention. Overall, the available evidence points to anaemia having a multifactorial aetiology requiring a multifactorial assessment. Anaemia Mukt Bharat programme and the usage of Weekly Iron and Folic Acid Supplementation needs to be re-looked at from the perspective of using highly bio-available Haeme Iron or chelated organic Iron and Folic Acid supplements rather than cheaper, lesser bioavailable supplements.
Vit D3 Deficiency in Indians – Despite ample sunlight, Indians are still seriously deficient in Vit D3
Vitamin D deficiency is highly prevalent in India, yet no standardized guidelines exist for classifying vitamin D status or its prevention and treatment. Even more, there is no consensus specific to vitamin D supplementation for the Indian population, and there are inconsistencies in the cut-off values for deficiency, severe deficiency, and insufficiency across various existing guidelines. An expert group of 41 endocrinologists from across India developed the consensus using the DELPHI method, achieving over 90% agreement on all recommendations. The consensus defines vitamin D deficiency, severe deficiency, and insufficiency, recommending supplementation strategies to maintain physiological 25(OH) D levels of 40–60 ng/mL (100–150 nmol/L). Vit D3 Deficiency – Extent Vitamin D deficiency is reported worldwide, both in sunshine-deficient and sunshine-sufficient nations, yet it continues to be one of the most underdiagnosed and undertreated nutritional deficiencies. Findings of a systematic review and meta-analysis have shown that Vitamin D deficiency is highly prevalent among adults from South Asian countries. India is a heliophobic (sun-fearing) nation, with almost 490 million people deficient in vitamin D. In a multicenter study, more than half the Indian children or adolescents were reported to be vitamin D deficient or insufficient—a trend that also applies to Indian adults. Why Sufficient Levels of Vit D3 are critical Sufficient serum levels of 25-hydroxyvitamin D (25[OH] D) are required to maintain the skeletal and extra-skeletal physiologic effects. Inadequate vitamin D status is prevalent worldwide, which, apart from the well-known skeletal effects, has also been related to autoimmune disorders, cardiovascular diseases, cancers, insulin resistance, inflammation, neurological disorders, poor pregnancy outcomes, and enhanced mortality risk. Guidelines from India The two major bodies, i.e. The Institute of Medicine (IOM) and the Endocrine Society (ES), have different opinions regarding the thresholds for defining Vitamin D deficiency, which are <12.5 ng/ml (31.25 nmol/L) and <20 ng/ml (50 nmol/L), respectively. This discrepancy occurs due to the interpretation of data surrounding the PTH plateau threshold. PTH levels are inversely associated with 25(OH) D. Institute Of Medicine strictly believes that PTH values decline to a plateau at levels between 15 and 50 ng/ml (37.5 and 125 nmol/L), depending on age, race, ethnicity, body composition, renal function, and geographic location. Endocrine Society believes that PTH begins to plateau in adults who have serum 25-hydroxyvitamin D levels between 30 and 40 ng/ml (75 and 100 nmol/L). Hence the different in cut-off values. It is also worth considering that the calcium absorptive performance at 20 ng/mL (50 nmol/L) of 25(OH) D is much lower than 34.4 ng/mL (86 nmol/L). This suggests that lower serum 25(OH) D levels may not provide the full benefit of calcium intake. Recommendations and statements by Group of 41 Endocrinologists Recommendation 1: Vitamin D deficiency, severe deficiency, and insufficiency can be defined as Deficiency <20 ng/mL (50 nmol/L) of serum 25-hydroxyvitamin D Severe deficiency <10 ng/mL (25 nmol/L) of serum 25-hydroxyvitamin D Insufficiency: 20–30 ng/mL (50-75 nmol/L) of serum 25(OH) D levels. Recommendation 2: Prevention of vitamin D deficiency in the general population is recommended irrespective of age, physical activity, and lifestyle. Recommendation 3: The aim of vitamin D3 therapy should be to achieve a physiological 25(OH) D level (40–60 ng/mL or 100–150 nmol/L). Recommendation 4: If disease-specific practice guidelines are unavailable, strategies for preventing vitamin D deficiency in high-risk groups should be similar to those for the general population. Recommendation 5: The vitamin D supplement/replacement regimen in adults should be Vitamin D sufficiency – cholecalciferol 60,000IU, once a month Vitamin D insufficiency – cholecalciferol 60,000IU, once a week for 8 weeks (once sufficiency is achieved, transition to cholecalciferol 60,000 IU, once a month) Vitamin D deficiency: Cholecalciferol 60,000 IU, once a week for 12 weeks (once sufficiency is achieved, transition to cholecalciferol 60,000 IU, once a month). Recommendation 6: Adjusting the dosing regimen to the patient’s preference and supplementing weekly or monthly may positively impact adherence. Recommendation 7: In the risk groups, the evaluation of vitamin D status, based on a serum 25(OH) D assay, is strongly recommended. Heliophobia in Indians With rising income levels, growth of services sector, glamour of white-collar jobs and increasing urbanization have fueled the Heliophobia in India – which is aversion to sun and sunlight. Further damage is being caused by mushrooming cosmetics and skin care companies with race to have highest Sun Protection Factor / SPF in their formulations, thus further indirectly propagating that sun exposure is not good for skin health. Lesser Time Outside Less and less Indians are spending time outside rather than inside what with swanky schools, colleges, universities and offices. Even if Indians do step out of homes / offices- this is generally early in the morning or late in the evenings when the levels of UV-B are low, which is critically important for conversion of skin cholesterol to Vit D3. This may potentially also be the reason why we are witnessing hypercholesteremia and associated CVDs in Indians Darker Skin – Needs More Time Under the Sun South Asians / Indians with relatively darker skin potentially require longer hours under the sun to help synthesize Vit D3 in the skin. Higher levels of melanin as in Indians mean that more and longer duration of sun exposure is required compared to lighter skin types Dietary Habits Although fancy surveys and newer data show that more Indians are non-vegetarians, however, food habits reveal the whole truth. Even among non-vegetarians, consumption of fatty fish, red meat from grass fed goat and sheep and egg yolk consumption is only occasional rather than a regular, daily dietary habit. Vegetarians and Vegans have only our best wishes and supplements to help them meet their daily dietary recommended levels of Vit D3 Vit D2 v/s Vit D3 Vitamin D3 is more effective than D2 at raising and maintaining blood levels of vitamin D because it is absorbed more efficiently and lasts longer in the body. D3 is produced naturally by the skin when exposed to sunlight and is found in animal-based foods, while D2 is plant-derived, primarily from fortified foods and supplements. For most people, D3 is the
Vit B12 and Folate Deficiency in Indians – Causes, Symptoms and Sources for Indians
Vit B12 and Folate Deficiency in Indians – Causes, Symptoms and Solutions Among micronutrients, vitamin B12 (B12) and Folic Acid (FA) are critical as they are required for a number of metabolic and biological functions in Human Body. Vit B12 and Folic Acid have overlapping biological functions in DNA synthesis and the development of red blood cells (RBC) and the myelin sheath, which are essential for normal growth and development. One central pathway for both is the methyl transfer reaction in the methionine cycle, which converts homocysteine (Hcy) to methionine. Folate is engaged in many methylation reactions covering DNA, proteins, phospholipids and neurotransmitter metabolism. Vitamin B12 is only found in animal-source foods such as meat, poultry, fish and dairy products, while folate is abundant in both animal and plant foods. Deficiency Symptoms In Pregnant Women – B12 and FA deficiencies occur throughout the human lifecycle, with different outcomes. During pregnancy, they are associated with an increased risk of adverse outcomes such as neural tube defects and low birth weight, intrauterine growth retardation, miscarriage and pre-eclampsia [5–7]. In children – B12 and FA deficiency can result in megaloblastic anemia, poor growth and stunting, increased risk of infections, cognitive dysfunction, neurologic damage and brain atrophy in severe cases. There is also a high prevalence of the double burden of malnutrition, where multiple biomarkers of cardiovascular disorders (CVDs) are elevated even in undernourished children and adolescents. In Adults – B12and FA deficiencies are associated with hyperhomocysteinemia, which is a CVD risk factor and during pregnancy, an imbalance in FA/B12 status has been associated with adverse birth outcomes [5] and adiposity and insulin resistance in the offspring Deficiency Parameters / Limits As per WHO guidelines, Vitamin B12 deficiency is defined as serum Vit B12 < 203 pg/mL (150 pmol/L; conversion factor: 0.738) and Folic Acis deficiency as erythrocyte FA < 151 ng/mL (342 nmol/L; conversion factor: 2.266) for all age groups. CNNS – Comprehensive National Nutrition Survey 2016-2018 Outcome CNNS last conducted as a community-based cross-sectional survey among Indian children and adolescents in 29 states and the union territory of Delhi from February 2016 to October 2018 in collaboration with UNICEF, India and the Population Council, under the supervision of the Ministry of Health and Family Welfare, Government of India has very concerning findings. Study Design – A total of 1,05,243 children and adolescents (preschool: 31,058, school-age: 38,355, adolescents: 35,830) were interviewed and their anthropometric data were collecte. Blood serum Vit B12 and erythrocyte Folic Acid concentrations were available for 33,880 and 38,750 children and adolescents respectively (preschool: 9976 and 11,004, school-age: 12,156 and 14,125 and adolescents: 11,748 and 13,621, respectively for Vit B12 and Folic Acid) Findings – This CNNS study provided the serum Vit B12 and erythrocyte Folic Acid levels and their prevalence estimates in a representative sample of Indian children and adolescents at the national, state and regional levels. The prevalence of B12 deficiency was high among adolescents (31%), with ~50% lower prevalence in preschool (13.8%) and school-age (17.3%) children. Similarly, the prevalence of FA deficiency was also higher in adolescents (35.6%) compared to preschool (22.8%) and school-age (27.6%) children. Recent META-ANALYSIS2 In a recently published Meta-analysis – Twenty peer-reviewed studies were selected according to predefined inclusion criteria focusing on Indian populations. These studies included antenatal screening as well as community-based and hospital-based cohorts. A calculation used a variance-accommodating approach. The result was a pooled frequency of occurrence. Subgroup analyses used age group, gender, geographic location, and physiologic status, like pregnancy. Results: In the 20 chosen articles, including 18,750 participants, the pooled frequency of inadequate Vit B12 / Cobalamin levels occurred in 51% (95% CI: 44%–57%). Deficiency of Vit B12 was 65% of cases in Vegetarians, females in 55% of cases, adolescents in 49% of cases, and pregnant women in 67% of cases showed a higher frequency of occurrence. The data reveal inadequate Vit B12 / cobalamin levels burdening the Indian subcontinent, especially women, vegetarians, and youth. These findings support health strategies being critically necessary, so programs must supplement, fortify food, and screen routinely in maternal health Gender Differences: In the general population and rural elderly cohorts, no significant gender difference in prevalence has been found, but among adolescents, the deficiency was higher in boys than girls. A recent study among corporate employees found over 57% of men were deficient compared to nearly 50% of women. Rural vs. Urban Areas: While some studies show variation, nationally representative data suggests no significant rural-urban difference in prevalence among children and adolescents PREVALENCE OF FOLATE DEFICIENCY IN INDIA Most school-based (19% – 52.2% deficiency) were published for the adolescent population, except for a hospital-based study which estimated a high prevalence (79.5%). The prevalence among pregnant women ranged from 17.5% to 29.4%, consistent across the studies. Abnormalities Associated with Folate Deficiency During pregnancy: The dietary recommendations are often doubled during pregnancy. Folate deficiency profoundly affects the growing fetus and placenta. The mother’s low serum folate level has been associated with miscarriage, low birth weight, preterm birth, and neural tube defects. Neural tube defects are due to the incomplete closure of the neural tube. This is a significant abnormality; hence, for the prevention of NTD in the newborn, folic acid supplementation during the preconception period and the first trimester has been made as a guideline. Anemia: The classical and most common feature of folate deficiency is megaloblastic anemia. This is due to the inhibition of the maturation of the RBCs’ precursors; hence, large nucleated precursors of RBCs are released into the bloodstream. Cardiovascular abnormalities: The primary mechanism by which folate deficiency leads to cardiovascular abnormalities is increased homocysteine levels. Folate is required for the conversion of homocysteine to methionine. And folate deficiency leads to increased serum homocysteine levels, known as hyperhomocysteinemia. Increase in the homocysteine levels leads to abnormal phenotypic plasticity in the vascular smooth muscles, leading to an increased risk of ischemic heart disease, thrombosis, atherosclerosis, and hypertension. Neurological and cognitive abnormalities: Studies have shown that folate deficiency is linked to increased cerebrovascular accident risk. Folate deficiency markers increased in patients with distal symmetric neuropathy and other peripheral neuropathies.
PCOS – Vitamins and Minerals for Nutritional Management of PCOS
Before we explain which PCOS supplements are going to help mitigate symptoms and manage PCOS pain, we should first explain a little about PCOS and how it develops. What is PCOS / PCOD PCOS / PCOD (otherwise known as polycystic ovarian syndrome or polycystic ovary syndrome or Polycystic Ovarian Disease) is a relatively common hormonal imbalance that affects around 20% of women in India, who are of reproductive age or approaching reproductive age. Women with PCOS usually have higher levels of androgens (a male sex hormone), and the knock-on effects of this imbalance leads to ovarian cysts, irregular periods (thanks to inconsistent ovulation), acne, thinning of hair on the scalp, excess hair on other areas of the body, insulin resistance, and accompanied weight gain. Women with PCOS often go on to develop even more serious health problems, especially if they are overweight, including diabetes, heart disease, high blood pressure, sleep apnea, and even stroke. Objective of sharing these is not to create panic but awareness and urgency for quick corrective action. Managing PCOS / PCOD Now, the above symptoms and implications of PCOS are common results of this hormonal imbalance, but it’s not a definite sentence. Just because you are diagnosed with PCOS doesn’t mean you’re going to suffer from every problem that we just mentioned – because there are ways you can naturally treat PCOS using supplements, alongside an intentional diet and lifestyle. 7 Great PCOS Supplements (And Why) There, currently are 2 approaches to manage PCOS / PCOD which include – usage of drugs such as metformin, a mainstay of PCOS Treatment and second approach involves dietary management with the usage of dietary supplements apart from life style changes. This review covers the most effective dietary supplements that are potentially a mainstay of dietary management of PCOS / PCOD. Inositol Inositols likemyo- and d-chiro inositol B-vitamins (which should be combined in a 40:1 ratio), are a type of of carbocyclic sugar naturally found in foods like fruits, beans, nuts, animal foods, and grains, and they offer antioxidant properties. Interestingly, inositol used to be considered a vitamin, but it has since been declassified as most people make enough of it internally. However, those affected with PCOS cannot synthesize enough of these inositols and hence the need for supplementation. As we mentioned earlier, PCOS is a metabolic condition, which is often aggravated by inflammation, insulin resistance, and/or increased androgen levels. Research suggests that inositols help lower high insulin levels and improve blood sugar levels in women with PCOS. In addition, a meta-analysis of studies evaluating the effects of MI and DCI inositols on women with PCOS concluded that: 1) Myo-Inositol is helpful in lowering testosterone levels overall, and 2) it takes 6 months and longer to see the positive effects of inositols on androgen profiles and acne. So use these for long enough to experience positive benefits 2. Vitamin D It’s not just women with PCOS that have low levels of vitamin D – research indicates that around 40% of Indians are deficient in this essential vitamin. Supplementation of vitamin D in women with PCOS improves menstrual regularity (after 3 months of supplementation), while it also has been shown to improve fertility and pregnancy rates during assisted reproduction therapy. Vitamin D supplementation has also been shown to improve mood and reduce likelihood of depression in women both with and without PCOS. Start with anywhere between 2,000 to 4,000 IU per day till your blood serum levels of Vit D are in range of 50 – 60 ng/dl 3. B Complex B vitamins such as B12 and folate are among the most helpful in treating PCOS naturally. Specifically, they’re thought to help fight insulin resistance in those with PCOS. Apart from Vit B12 and Folic Acid, Vit B6 is a high-powered supplement that is purported to support mood regulation (it helps in the production of serotonin and dopamine, essential for feelings of happiness and contentment), while B12 is also thought to aid in mood regulation (since this vitamin plays a key role in synthesizing and metabolizing serotonin). B12 supplementation may be particularly important for women with PCOS to help offset the effects of Metformin, which may reduce levels of B12 in the body. Fish Oils/Omega 3 Omega 3 Fatty Acids are so powerful thanks to their anti-inflammatory properties, especially when it comes to treating inflammatory and autoimmune conditions. Placebo-controlled trials of fish oils through supplementationdemonstrate that Omega 3s offer “significant benefit” over placebo, and often result in decreased disease activity and a lowered use of anti-inflammatory drugs. In a recent meta-analysisof Omega 3s’ impact on women with PCOS in particular, results indicate that these fatty acids are particularly helpful for fighting insulin resistance and treating high levels of total cholesterol (TC) in the blood. Apart from supplementation with fish oils, you may get Omega-3s directly from food sources such as fish (particularly salmon, mackerel, and herring), nuts (walnuts, flaxseeds, and chia seeds), and plant oils (like flaxseed oil, and walnut oil), although fish are a better source of Omega-3s on account of higher bioavailability from animal sources than from plant sources 5. Berberine Berberine is an alkaloid extracted from herbs, and it can be taken in liquid or capsule form. When it comes to naturally treating PCOS, it’s particularly noteworthy for its role in improving insulin resistance through better insulin signal transduction. For instance, in one small study of 89 women with PCOS, compared to metformin or a placebo, berberine supplementation proved to be just as effective as metformin at lowering insulin and glucose levels, while also reducing levels of LDL (otherwise known as bad cholesterol), and increasing levels of HDL (otherwise known as good cholesterol). But berberine doesn’t stop there. It’s also known to reduce the secretion of the hormone leptin, which works to stimulate appetite. As such, losing weight may become a lot easier through berberine supplementation, as cravings are reduced, and the enzyme lipoprotein lipase, (responsible for fat storage) is inhibited at the same time. Finally, apart from the positive effects on improving the metabolic implications of PCOS, berberine may also improve fertility in women suffering from this condition. In one pilot study, ovulation improved by 25% after 4 months supplementing with berberine, while another study indicated that women with PCOS taking berberine had higher pregnancy rates (compared to metformin or placebo) and fewer side effects when taking berberine 3 months
Facts About Gut Health which Most Doctors Won’t Share
70-80% of the human immune system lies in the gut, known as GALT – Gut Associated Lymphoid Tissue 40-60% of patients with Gastro Intestinal issues have psychiatric issues, while 50% of psychiatric patients invariably have IBS, such is importance of Gut Health Poor sleep and inability to follow the circadian rhythm disrupts your gut health leading to systemic diseases including auto-immune diseases Poor posture can compress your GI tract, resulting in poor digestion hence maintain a good, power posture all the time Prebiotics are just as important as probiotics for maintaining good gut health Regularity of bowel movements is the #1 indicator for how healthy your gut is 50% of dopamine is produced/stored in the gut, such is the importance of gut microbiota / gut microbiome Newer research shows that your skin issues largely are a result of poor gut health, leading to concepts like – Inside Out Beauty Most people focus on JUST food when they should be focusing on their circadian rhythm, quality and quantity of food is important but equally and potentially more important is the timing of food intake, When in doubt follow the Sun. Eat after Sunrise and before Sunset for Good Gut Health Leaky gut can be the key reason for your brain foge If you have gut issues, you’re not absorbing all the nutrients from your food Processed, packaged foods destroy the gut Bone broth on an empty stomach is your guts best friend Most autoimmune disorders start in the gut and a good number of allergies can also be a result of poor gut health You need to eat more slowly and chew your food more, drink your food for optimal gut health Antibiotics can destroy the gut, but also may be necessary if you have a pathogenic overgrowth, known as SIBO – Small Intestinal Bacterial Overgrowth Eating slower and walking after meals are some of the easiest things you can do to improve digestion
How iron, folate, and vitamin B12 are essential for red blood cell formation
Iron, folate, and vitamin B12 are essential nutrients that work together to make and mature red blood cells. Their metabolism is tightly controlled because even small deficiencies can impair oxygen delivery and DNA synthesis, leading to anemia Iron intake and absorption Most adults need 10–20 mg of dietary iron per day, but only 3–15% is absorbed in the small intestine. Iron from meat (heme iron) is absorbed much more efficiently than iron from plants (non-heme iron). Stomach acid helps convert ferric iron (Fe³⁺) to its absorbable ferrous form (Fe²⁺). Example: Vitamin C enhances absorption by reducing Fe³⁺ to Fe²⁺, while anti-nutrients such as phytates in grains or excess calcium reduce iron uptake. Now you may now why Doctors have started suggesting Iron supplements together with Vit C supplements or suggest using Vit C rich foods while using an iron supplement. Iron transport and storage Once absorbed, iron binds to transferrin, the blood’s transport protein, and is delivered to tissues like the bone marrow for red blood cell production. Surplus iron is stored in the liver as ferritin and hemosiderin. The hormone hepcidin from the liver regulates iron export—high levels block release, preventing overload. Example: In chronic inflammation, hepcidin rises, trapping iron in macrophages and leading to “anemia of chronic disease.” Iron recycling When red blood cells break down, macrophages in the spleen and liver recover the iron from hemoglobin and return it to circulation. This recycling process supplies most of the daily iron needed for new red blood cell formation. Example: The body recycles about 25 mg of iron each day, far exceeding the amount absorbed from food. Folate and vitamin B12 absorption Folate is absorbed in the small intestine, while vitamin B12 requires intrinsic factor from the stomach for uptake in the ileum. Both nutrients are stored in the liver and used for DNA synthesis in developing red blood cells. Vitamin B12 intake averages just 1 microgram daily, but liver stores (≈2–5 mg) can last for years, while folate stores deplete within months if intake falls. Shared role in erythropoiesis and DNA synthesis Inside bone marrow, folate and B12 cooperate to generate tetrahydrofolate, a cofactor for DNA and red cell production. Without them, cells enlarge without dividing properly, producing megaloblastic anemia. Example: B12 deficiency traps folate in its inactive (i.e., unable to donate it’s methyl group to methionine synthase) form (“methyl-folate trap”), halting DNA replication and leading to fatigue, pale skin, and neurological symptoms. Efficient red blood cell production depends on the seamless interaction between iron supply, folate metabolism, and vitamin B12 activation. When any link in this triad breaks, oxygen transport falters and anemia develops—a sign that cellular energy and repair are being starved at the molecular level.
Male Infertility in India – Key Vitamins and Minerals which Can Greatly Help
15-20% of couples in India suffer from infertility, and of these, male infertility contributes to 40-50% of all such cases. The high prevalence of male infertility in India is likely due to a combination of factors, including the country’s large population, poor awareness about proper nutrition for fertility and reproductive health, and limited access to quality food s well as healthcare. While there are several reasons why Indian Males are getting more prone to infertility – an increasing number of males, at least in urban areas, are getting married later in age and starting families even later. Sperm quality and quantity may have started to decline by the time modern Indian males get on family way. In addition, changing life styles due to increasing incomes and urbanization are exposing males to environmental as well as lifestyle factors such as staying indoors with little access to sunlight, stressful work conditions, disruptions in food and sleep cycles and lack of effective physical activities. Lastly cool lifestyle factors such as drinking, smoking and accompanied obesity can also lead to male infertility. Despite the high prevalence of male infertility in India, there is a glaring lack of awareness and understanding about the condition and its causes. Additionally, there is a lack of access to quality healthcare and right advice in many parts of the country, which makes it difficult for couples struggling with infertility to get the right help that they need. Causes of Male Infertility in India Male infertility is a growing problem in India. While the exact cause of male infertility is difficult to fathom being a multi-factorial condition, there are several factors that contribute to it. These include: Poor diet and nutrition: A continued lack of essential nutrients can lead to problems with sperm production and its quality Environmental factors: Exposure to certain chemicals and pollutants can damage sperm and lead to infertility Stress: Stress can impact hormone levels and interferes with sperm production Smoking: Smoking cigarettes can reduce sperm count and quality Alcohol use: Excessive alcohol consumption can also reduce sperm count and quality Age: As men age, their fertility declines. This is due to changes in hormone levels and a decrease in sperm product There are several characteristic features of male infertility, such as oligospermia, i.e., low sperm concentration in semen; asthenozoospermia, i.e., an absolute lack of motility or a decreased motility of spermatozoa; and teratozoospermia, i.e., an insufficient number of spermatozoa of normal structure. Leaver et al point out that these disorders constitute over 90% of male infertility causes. According to an extensive meta-analysis covering 185 studies, including over 40,000 men from developed countries, the number of spermatozoa, i.e., the main factor determining the quality of semen, decreased by 50%–60% over the period 1973–2011. Effect of Diet on Male Fertility Furthermore, recent research data point to the fact that diet is directly associated with semen quality and that overall lifestyle plays a crucial role in maintaining proper reproductive functions. An unhealthy hypercaloric diet, excessive intake of poly un-saturated fats and trans-fatty acids, high glycemic index, and low nutritional density may be directly associated with increased oxidative stress, which constitutes the underlying cause of obesity, intestinal dysbiosis, type 2 diabetes, and insulin resistance. The above-mentioned metabolic disorders are associated with a deterioration of fertility mainly due to the generation of oxidative stress, regarded as one of the main factors leading to decreased sperm quality and a higher risk of infertility, as well as hormonal and immunological disorders. Thus, an increase in white adipose tissue leads to an increase in the production of pro-inflammatory cytokines and reactive oxygen species, as well as the aromatase activity that is responsible for the conversion of testosterone to oestradiol. On the other hand, obese men with type 2 diabetes and insulin resistance are more likely to experience secondary hypogonadism and lower levels of sex hormone-binding protein (SHBG). Moreover, hyperglycemia has a negative impact on sperm motility and the fertilization process. Effect of Trans Fats and Poly-Unsaturated Fatty Acids It was demonstrated that spermatogenesis is negatively affected by trans-fatty acids, as both polyunsaturated fatty acids (PUFA), as well as trans-fatty acids accumulate in the testes; however, unlike PUFA, the content of trans-fatty acids in semen and their consumption is associated with poorer sperm quality, as well as with lower sperm concentration in ejaculate. Animal studies suggest that a diet rich in trans fats may be associated with reduced testosterone production and testicular mass, as well as the initiation of pathological changes in the testes. In fact, omega-6 fatty acids as available in Seed Oils, are also worth mentioning; in particular, if their supply is too high in relation to omega-3 fatty acids. They may also adversely affect fertility since they are likely to induce inflammation of a slight intensity, oxidative stress, dysfunction of the endothelium, and atherosclerosis. A cross-sectional study conducted on a group of 209 healthy men indicates that the intake of trans and omega-6 fatty acids, as well as the reduction of omega-3 intake are associated with deterioration of testicular endocrine function, i.e., lower concentration levels of free testosterone and total testosterone, and with lower testicular volume. So want to plan family – cut down outside food and shift to better quality Ghee and Coconut Oil for cooking at home and shun all seed oils such as sunflower oil, soyabean oil and mustard oil. Antioxidants for Male Infertility–What is the Evidence? On the basis of 7 randomized studies involving the live birth rate following antioxidant supplementation, it was demonstrated that such supplementation in infertile men can improve the live birth rate. However, the authors of the review emphasize that the studies are ambiguous and subject to a high risk of error. Thus, the need for more good quality research on efficacy, safety, and the recommended doses of antioxidants was also stressed in other research studies. Usage of Minerals – Zinc Zinc constitutes the basic element in the context of male fertility. Both seminal plasma and the prostate gland are characterized by its high content. The appropriate level of zinc in semen is essential for the
Choose Your Cooking Oils Carefully – Linoleic Acid Content of Different Cooking Oils
Linoleic acid is the most abundant Omega-6 fatty acid found in a variety of the oils which are used for cooking food. While low levels of Omega-6 fatty acids are fine for human body, excessive levels lead to Cardio Vascular Disease, at times triggered by excessive build up of arterial plaques. Linoleic acid, the primary Omega-6 fatty acid found in seed oils is also predominantly found in atherosclerotic plaques at concentrations exceeding 10X higher than in healthy tissues. Quite contrary to the common understanding that Sat Fats / Saturated Fats were so far implicated with CVDs, the real culprit is Linoleic Acid from much touted as healthy, seed oils. Newer research is unearthing the components of atherosclerotic plaque build and this is leading to an increasing understanding that excessive consumption of seed oils is partly to blame for plaque build up as higher caloric diets are replacing the traditional, nutrient dense diets which included generous amounts of fish and seafoods. This is the direct physical evidence. But we’re still pretending dietary cholesterol is depositing in arteries like grease in a pipe. That’s not how biochemistry works. Cholesterol doesn’t just “stick” to arterial walls. What happens: Seed oils oxidise, create inflammation, damage the arterial lining, and then LDL (carrying oxidised seed oils) gets trapped in the repair process. The seed oils are the cause. LDL is just the unfortunate carrier. Sr No List of Oils Very High in Omega-6 LINOLEIC ACID %age 1 Safflower Oil 75 – 70% 2. Sunflower Oil 65 – 75% 3. Grapeseed Oil 69 – 73% 4. Corn Oil 58 – 62% 5. Soyabean Oil 50 – 60% 6. Cottonseed Oil 50 – 58% 7. Sesame Oil 40 – 45% 8. Rice Bran Oil 33 – 39% 9. Peanut Oil 30 – 35% 10. Canola Oil Around 20%