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The Essence of Panchakarma: The Fivefold Path to Healing and Inner Balance

by with No Comment Wellness

Written & Reviewed By:

Ayurvedacharya

Dr. Gaurav Pathare, BAMS

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Source: Freepik.com

At the heart of Ayurveda lies a simple yet profound guiding principle:

“Swasthasya swasthya rakshanam, aturasya vikara prashamanam cha.”
(Charaka Samhita, Sutrasthana 30.26)


“To maintain the health of the healthy individual and to treat the disease of the sick”

This dual objective defines the true spirit of Ayurvedic medicine. Ayurveda, derived from the Sanskrit words “Ayu” (life) and “Veda” (knowledge), literally means “the knowledge of life science.” It is an eternal healing system practiced since ancient times to promote health, prevent disease, and ensure longevity. First documented in the Atharvaveda, Ayurveda is more than a medical system; it is a complete philosophy of life that harmonizes body, mind, and spirit with the rhythms of nature.

What Is Health According to Ayurveda?

In Ayurveda, health (Aarogya) is not just the absence of disease; it is a state of complete physical, mental, and spiritual harmony. Ayurveda clearly states that only a balanced condition of doshas, dhatus, and malas is Aarogya (Good health or disease-free condition), and their imbalance is the cause of ill health or disease.

 समदोषा: समाग्नी: च समधातुमलक्रीय: |

 प्रसन्न आत्म इंद्रियमना: स्वस्थ्य इति अभिधियते||

“Balanced doshas (biological energies), balanced Agni (digestive/metabolic fire), properly formed and functioning dhatus (body tissues), efficient elimination of malas (waste products), along with a pleasant state of the soul, senses, and mind—as per Ayurveda this is health.”

What is Panchakarma?

virechana

Clockwise: Vaman, Basti, Virechan, Raktamokshan, Nasya,  

Source: Ayurdharmaclinic.com, shattayuayurveda.com

Panchakarma is a cornerstone of Ayurvedic therapy, which is designed to purify the body at the deepest cellular level. It focuses on detoxification (shodhana) and rejuvenation (rasayana), restoring balance to the body, mind, and consciousness.

The term “Panchakarma” comes from the Sanskrit:

  • “Pancha” = Five
  • “Karma” = Actions or therapeutic procedures

Together, it refers to a group of five therapeutic procedures for internal purification of the body, which aimed at cleansing the body, mind, and consciousness. This eliminates accumulated toxins (Ama), regulates Doshas (Vata, Pitta, Kapha), and rejuvenates the body from the inside out.

Objectives of Panchakarma

Panchakarma is not just a physical detoxification; it is a complete reset for your system. Its goals are

Detoxification of the Body: Removes deep toxins from tissues and organs.

Balancing the Doshas: Restores the natural harmony of Vata, Pitta, and Kapha, essential for health

Enhancing Immunity (Ojas): Strengthens the immune system and improves the body’s resistance to illness.

Promoting Longevity: Prevents the accumulation of disease-causing factors and supports graceful aging.

Rejuvenation and Vitality: Renews energy, improves clarity of mind, and promotes overall well-being.

The Five Main Panchakarma Therapies Procedure

Main Dosha Targeted

Purpose

Vaman

Kapha

Emesis therapy (vomiting)

Virechan

Pitta

Purgation therapy

Basti

Vata

Enema therapy

Nasya

Kapha (above shoulder)

Nasal administration of medicines

Raktamokshan

Raktadhatu

Bloodletting therapy

Vaman (Therapeutic Emesis)

Indicated for: Asthma, bronchitis, skin disorders, and obesity

Process: Use of emetic drugs to induce vomiting

Benefits: Clears the respiratory and digestive tract, removes excess Kapha

 

Virechan (Purgation Therapy)

Indicated for: Hyperacidity, skin disorders, liver issues

Process: Herbal laxatives are used to cleanse the intestines

Benefits: Eliminates excess Pitta, improves digestion and metabolism

 

Basti (Enema Therapy)

Indicated for: Arthritis, constipation, neurological disorders

Process: Medicated oil or decoction administered rectally

Benefits: Balances Vata, nourishes tissues, relieves pain

 

Nasya (Nasal Therapy)

Indicated for: Sinusitis, migraine, stress, memory issues

Process: Nasal administration of medicated oils/ghee

Benefits: Clears head channels, enhances brain function

 

Raktamokshan (Bloodletting)

Indicated for: Skin diseases, hypertension, varicose veins

Methods: Siravedha (venesection), Jalaukavacharan (leech therapy)

Benefits: Purifies blood, removes localized toxins

Pre-procedure of Panchakarma

Before undergoing the main Panchakarma therapies like Vaman (emesis), Virechana (purgation), and Basti (enema), preparatory steps are essential to loosen and mobilize the doshas (toxins).

Snehan (Oleation)

Definition: Application of medicated oils internally and/or externally to soften and mobilize toxins.

Method: External application of warm medicated oils through Abhyanga (massage).

Purpose:

Loosens accumulated doshas

Nourishes body tissues

Facilitates easier elimination during main Panchakarma therapy

Swedan (Sudation / Sweating)

Definition: Induction of sweating through steam or heat.

Method: Application of heat using medicated steam, hot bolus, or steam chambers.

Purpose:

Dilates body channels

Promotes sweating to liquefy toxins

Enhances absorption of Snehan

Sthanik Snehan & Swedana (Localized Oleation & Sudation)

 Definition: Application of oil and heat to specific body parts.

Common Use: Especially done before Nasya Karma (nasal therapy) — typically on the face, head, and neck.

Purpose: Prepares the localized area for better absorption and effectiveness of the Nasya therapy.

Post-procedure of Panchakarma

After completion of the main Panchakarma therapies, the body needs gradual restoration to regular diet and lifestyle.

Sansarjan Karma (Dietary Regimen)

Definition: A structured post-Panchakarma diet plan.

Phases of Diet:

Peya – Thin rice gruel

Vilepi – Thick rice gruel

Kritakrita Yusha – Light vegetable soup

Kritakrita Mamsarasa – Light meat soup

Purpose: Gradually rekindles digestive fire (Agni), Prevents digestive shock, Helps sustain the therapeutic effects.

Dhumapana (Medicated Smoke Inhalation)

When: After Vamana (therapeutic emesis).

Purpose:

Clears residual Kapha from the upper respiratory tract

Prevents complications like cough, cold, or heaviness

Kavala (Gargling with Hot Water/Decoction)

When: After Nasya (nasal therapy)

Purpose:

Clears throat and oral cavity.

Removes residual oil or kapha

Maintains hygiene and promotes oral health

Benefits of Panchakarma

Enhances digestion, absorption, and assimilation at all levels (physical, mental, spiritual)

Improves sleep quality and provides deeper, more restful sleep

Detoxifies body and mind, eliminating toxins

Restores balance of Doshas and promotes holistic health

Strengthens the immune system and builds disease resistance

Promotes tissue rejuvenation and supports longevity

Normalizes menstrual cycles and supports hormonal balance

Boosts mental clarity, emotional stability, and overall awareness

Increases physical flexibility and mobility

Counters stress and slows the aging process

Induces deep relaxation and enhances a sense of well-being

Contraindications

Pregnancy

Extreme weakness or emaciation

Certain acute infections or emergencies

Children and elderly (need adapted versions)

Conclusion

Panchakarma is a powerful, time-tested method for detoxification and rejuvenation. Panchakarma empowers the body’s innate ability to heal and renew.  It offers holistic healing by balancing mind, body, and spirit.  Incorporating Panchakarma under expert supervision can lead to optimal health and well-being.

References

Charaka Samhita

Ashtanga Hridaya

Modern Ayurveda textbooks and journals

2020

Stay Healthy This Monsoon: Ayurvedic Lifestyle Tips for Varsha Ritu

by with No Comment Lifestyle

Written and Reviewed By:

Ayurvedacharya Dr. Gaurav Pathare, BAMS

 

2020
Source: Freepik.com

Period: Full Jyeshtha, Ashadha, and partly Shravana (approximately late June to mid-August)

In Ayurveda, the seasonal routine Ritucharya is an essential part of preventive healthcare. Each season affects the body and mind differently and calls for specific lifestyle and dietary adjustments. Varsha Ritu (Rainy Season) is one of the most sensitive periods for health due to the combined effects of heat accumulation from the previous season and the sudden coolness and moisture in the environment.

Seasonal Impact on the Body

Agni (digestive fire) becomes weak due to sudden cold and increased humidity.

Dosha Effects:

Vata becomes aggravated due to cold, dryness, and irregularity in weather.

Pitta increases due to natural acidity and internal heat built up during summer. Symptoms of Pitta may remain hidden initially due to the external coldness.

The body’s overall resistance is weakened, making it prone to infections, indigestion, and joint problems.

Dietary Regimen (Ahara Charya)

What to Eat

 Light, warm, oily, and easily digestible foods

Old grains (1 year aged): Wheat, Jowar, Rice

Pulses: Moong dal, Tur dal, Lentils (in moderation)

Dishes: Moong (yellow split mung beans) Khichdi, Upma (Semolina pudding), Moong Varan-Bhat, Jowar (Sorghum) Bhakri

Fats: Moderate use of ghee and oils

Spices & Digestives

Asafoetida (Hing), Garlic, Ginger, Mint, Black Pepper, Cumin, Coriander, Cinnamon, Onion

Special Items

Buttermilk (with rock salt)

Honey (small quantity)

Amaranth laddus (Rajgira ladoo)

Roasted gram flour (Sattu)

Horse gram (Kulthi flour)

Soups

Hot chicken/mutton soup with garlic, ginger, and asafoetida (in moderation)

Water Intake

Boiled and medicated water using:

Nagarmotha, Cumin, Dry Ginger (Sunthi), Coriander

Avoid chilled water; prefer warm or lukewarm water

Foods to Avoid

Raw and heavy-to-digest foods: Tubers, potatoes, sweet potatoes, peas, lentils, chickpeas

New grains, fermented foods (e.g., pizza, cheese)

Leafy vegetables (due to risk of worms and bloating)

Cold and damp-inducing items: Cucumber, sugarcane juice, ice cream, soft drinks

Excess dairy: Curd at night, yogurt, excess milk with salt

Meat and seafood (especially fried or fermented)

Sweets, fried snacks, and overly oily foods

Lifestyle Guidelines (Vihara Charya)

 Do’s

 Use warm water for bathing and washing

 Apply oil (Abhyanga) and take steam (Swedana) regularly

Practice Basti therapy (medicated enemas) as part of Panchakarma

Ensure proper clothing and bedding to avoid exposure to cold wind

Use aromatics and disinfectants in the home environment

Don’t

Avoid day sleeping, strenuous physical activity, and walking in the rain.

Refrain from cold exposure and excess sexual activity (maximum once a fortnight)

Do not eat without hunger or overeat

Avoid sleeping late, mental stress, and irregular routines

Panchakarma for Rainy Season

In Varsha Ritu, the body is susceptible to Vata aggravation, and the digestive system is weak. Therefore, Panchakarma therapies help maintain balance and remove accumulated Doshas

Snehana (Oleation)—Internal and external application of medicated oils

Swedana (Sudation Therapy)—Fomentation or sweating therapy to open body channels

Basti (Medicated Enema)—Most effective treatment for Vata disorders in this season

Conclusion

The rainy season is a vulnerable time for health in Ayurvedic understanding. Adopting a season-appropriate regimen helps maintain balance, supports immunity, and prevents common seasonal disorders such as indigestion, joint pains, and skin diseases. Through mindful dietary practices, lifestyle adjustments, and therapeutic Panchakarma treatments, one can harmonize with nature and stay healthy during Varsha Ritu.

Reference

Ashtang Hridaya Chapter 3

2149005991

Mandukaparni (Centella asiatica): The Ayurvedic Herb That Rewires Your Brain & Rejuvenates Your Body

by with No Comment Wellness

Written By: Lavanya Chavhan, B.Pharm

Reviewed By: Ayurvedacharya Dr. Gaurav Pathare, BAMS

2149005991

Mandukaparni (Gotu Kola) is an ancient Ayurvedic herb known for boosting memory, reducing anxiety, and healing the skin. Backed by clinical evidence and meta-analysis, learn how to use Mandukaparni effectively for optimal health

At Pharmacally, we believe that the best medicine combines ancient wisdom with modern science. One such powerful herb is Mandukaparni a small green leaf with big healing potential.

If you’re dealing with brain fog, skin problems, stress, or slow-healing wounds, Mandukaparni might be the natural support your body needs.

Known scientifically as Centella asiatica (CA), also known as Mandukaparni, Indian pennywort, or Gotu Kola, Mandukaparni has been a part of Ayurvedic medicine for centuries. In ancient texts, it’s described as a “Medhya Rasayana” an herb that nourishes and sharpens the mind. In Sanskrit Manduk means frog and Parni means leaves; which means shape of the leaves are resembled with the shape of feets of the frog, hence Mandukaparni.

Traditionally used in India and Southeast Asia, this herb is now being explored in modern clinical trials and meta-analyses, confirming many of its traditional uses. From boosting brain function to improving skin repair, Mandukaparni is gaining recognition as a truly holistic healer. It is mentioned in ancient texts like the Sushruta Samhita. The herb is also traditionally used in Java, Indonesia, and China, where it is considered a “miracle elixir of life.”

Active constituents involved in pharmacological action of a Mandukaparni

At the heart of its therapeutic power lies a complex array of phytochemicals, natural compounds that work in synergy to promote healing.

At the core of Mandukaparni’s healing power lies a unique group of compounds known as triterpenoid saponins. The most studied are asiaticoside and madecassoside. These compounds are primarily responsible for promoting wound healing by stimulating collagen synthesis and reducing inflammation.

In addition to triterpenoids, Mandukaparni contains significant amounts of flavonoids and polyphenols such as quercetin, kaempferol, and rutin. These compounds contribute to the herb’s potent antioxidant activity, helping to neutralize free radicals and protect brain cells from oxidative stress. Studies suggest that these flavonoids work in synergy with triterpenoids to enhance cognitive functions and delay age-related neurological decline.

Mandukaparni also yields a variety of essential oils, obtained through steam distillation of its leaves. Key volatile compounds include caryophyllene, pinene, and humulene, each of which exhibits antimicrobial, anti-inflammatory, and mood-stabilizing properties. These oils are often used in skin creams, ointments, and aromatherapy preparations for added therapeutic benefit, particularly in wound care. Further phytochemical screening reveals the presence of β-sitosterol, a plant sterol known for supporting cardiovascular health and cholesterol balance.

Health Benefits of Mandukaparni

Sharpens Memory & Boosts Mental Clarity

Mandukaparni is widely recognized as a natural brain tonic. It is believed to nourish the nervous system, support cognitive functions, and promote mental clarity. Regular use is said to enhance memory retention, sharpen focus, and reduce mental fatigue, making it a popular choice among students and individuals under high mental stress.

Reduces Stress & Calms the Mind

This herb is often used to soothe anxiety, restlessness, and irritability. In Ayurvedic texts, Mandukaparni is said to balance the “vata” dosha, which governs the nervous system. It promotes a calm, grounded mental state and helps reduce symptoms of stress-induced imbalances such as insomnia, overthinking, and emotional instability.

Revitalizes Skin Health

Mandukaparni has long been used to improve skin texture, tone, and elasticity. It is considered excellent for managing various skin disorders including dryness, discoloration, and minor wounds. Its regenerative properties support faster healing of cuts, scars, and burns while rejuvenating the skin from within.

Supports Cardiovascular and Circulatory Health

Centella asiatica is believed to strengthen blood vessels and promote better circulation. It may help relieve symptoms of varicose veins, swelling in the legs, and heaviness caused by poor venous return. By improving blood flow, it nourishes tissues and supports overall vascular health.

Supports Healthy Digestion

Mandukaparni is traditionally used to soothe and strengthen the digestive tract. It may reduce inflammation in the gut lining and improve digestion by calming excess heat and acidity. It’s also believed to promote better assimilation of nutrients and relieve minor digestive discomfort.

Promotes Longevity & Rejuvenation

In Ayurveda, Mandukaparni is regarded as a rasayana a substance that promotes longevity, vitality, and youthfulness. It is believed to rejuvenate tissues, slow down the aging process, and maintain balance in the body’s natural systems. Regular use is said to support energy levels, immunity, and overall well-being.

Improves Hair and Scalp Health

Applied externally or taken internally, Mandukaparni is beneficial for hair strength and scalp nourishment. It is traditionally used to reduce hair fall, promote hair growth, and combat dandruff. Its cooling nature helps soothe inflamed or itchy scalps, promoting a healthy hair environment.

Supports Joint Flexibility & Tissue Repair

The herb is believed to support flexibility and joint mobility. It helps nourish connective tissues, strengthen cartilage, and reduce stiffness, making it useful for people experiencing age-related wear and tear or joint discomfort.

How to Take Mandukaparni for Best Results

Form

Dosage

Usage

Capsules/Tablets

300–600 mg per day

With water after meals

Powder (Churna)

1–2 grams daily

Mix with warm water, honey, or ghee

Decoction (Kashayam)

30–50 ml

Once or twice daily

Tea

1–2 cups/day

Boil leaves for 10 minutes

Topical Creams

As directed

For wounds, scars, and skin rejuvenation

Note: Always consult your healthcare practitioner or Ayurvedic expert before starting any new herb, especially if you are pregnant, nursing, or taking medications.

Conclusion

Mandukaparni (Centella asiatica) stands as a timeless herbal treasure that gently nurtures the body, mind, and spirit. From sharpening memory to calming the nervous system, revitalizing the skin, supporting circulation, and rejuvenating the joints, its wide-reaching benefits are a testament to its revered status in Ayurveda as a medhya rasayana and rasayana a promoter of both intellect and longevity.

What gives Mandukaparni its unique healing potential is not just its traditional value, but also its rich phytochemical profile. It contains powerful bioactive compounds such as asiaticoside, madecassoside, asiatic acid, and madecassic acid. These triterpenoids are known to support tissue regeneration, enhance collagen synthesis, reduce inflammation, and promote neuroprotection at a cellular level. Additionally, the presence of flavonoids and saponins further enhances its antioxidant and adaptogenic properties.

In essence, Mandukaparni is more than a medicinal herb it is a holistic ally for modern wellness. Whether you’re seeking clarity of mind, youthful skin, restful sleep, or internal balance, this humble green leaf has something to offer.

References

Boju Sun, Lily Wu, You Wu et al, Therapeutic Potential of Centella asiatica and Its Triterpenes: A Review, Front. Pharmacol, 04 September 2020 Sec. Ethnopharmacology Volume 11 – 2020 | https://doi.org/10.3389/fphar.2020.568032

Oluranti Mopelola Lawal, Fatima Wakel, Matthijs Dekker, Consumption of fresh Centella asiatica improves short term alertness and contentedness in healthy females, Journal of Functional Foods, Volume 77, 2021, 104337, https://doi.org/10.1016/j.jff.2020.104337.

Lokanathan Y, Omar N, Ahmad Puzi NN, Saim A, Hj Idrus R. Recent Updates in Neuroprotective and Neuroregenerative Potential of Centella asiatica. Malays J Med Sci. 2016 Jan;23(1):4-14. PMID: 27540320; PMCID: PMC4975583.

Eduviere, A. T., Awhin, P. E., Edje, K. E., Otomewo, L. O., Adeoluwa, O. A., & Winter, J. E. (2021). Adaptogenic potential of Centella lujica supplement in sleep deprived mice. International Journal of Research in Medical Sciences, 9(11), 3269–3276. https://doi.org/10.18203/2320-6012.ijrms20214408

Jeevan Chandra, Himanshu Joshi, Pankaj Bahuguna, Anti-stress effect of Centella asiatica in rats, Sch. Acad. J. Biosci., 2015; 3(8):668-675, DOI : 10.36347/sajb.2015.v03i08.005

Gohil KJ, Patel JA, Gajjar AK. Pharmacological Review on Centella asiatica: A Potential Herbal Cure-all. Indian J Pharm Sci. 2010 Sep;72(5):546-56. doi: 10.4103/0250-474X.78519. PMID: 21694984; PMCID: PMC3116297.

Health Benefits of Mandukaparni (Centella Asiatica), https://www.all-cures.com/cure/5451-Health-Benefits-of-Mandukaparni-(Centella-Asiatica)

Tan, S.C.; Bhattamisra, S.K.; Chellappan, D.K.; Candasamy, M. Actions and Therapeutic Potential of Madecassoside and Other Major Constituents of Centella asiatica: A Review. Appl. Sci. 2021, 11, 8475. https://doi.org/10.3390/app11188475

Razali NNM, Ng CT, Fong LY. Cardiovascular Protective Effects of Centella asiatica and Its Triterpenes: A Review. Planta Med. 2019 Nov;85(16):1203-1215. doi: 10.1055/a-1008-6138. Epub 2019 Sep 20. PMID: 31539918.

Dora Bhavna, Khatri Jyoti, Centella Asiatica: the elixir of life, International Journal of Research in Ayurveda & Pharmacy, 2(2), 2011 431-438

vecteezy_ayurvedic-triphala-churan-or-trifala-powder-is-an-ancient_15933444_11zon

Triphala: The Timeless Ayurvedic Elixir for Detox, Digestion & Rejuvenation

by with No Comment FoodWellness

Medically Written and Reviewed By: Ayurvedacharya Dr. Gaurav Pathare (BAMS)

vecteezy_ayurvedic-triphala-churan-or-trifala-powder-is-an-ancient_15933444_11zon
Source: Triphala Powder Stock photos/Vecteezy.com

Triphala (त्रिफला) is a legendary polyherbal blend in Ayurveda, cherished for its detoxifying, rejuvenating, and healing properties. This ancient remedy combines the dried fruits of Haritaki (Terminalia chebula), Bibhitaka (Terminalia bellirica), and Amalaki (Emblica officinalis) each known for its own powerful benefits. Used for over 3,000 years in traditional Indian medicine, this herbal blend is classified as a Rasayana (rejuvenative tonic) known for promoting overall health and longevity. Modern research has validated its traditional uses, revealing a broad spectrum of health benefits that make it valuable in contemporary wellness practices.

What is Triphala?

One of the biggest misconceptions about Triphala is that it is a single plant. In fact, it is a traditional Ayurvedic formulation made from a blend of three dried fruits: Amalaki (Emblica officinalis), Bibhitaki (Terminalia bellirica), and Haritaki (Terminalia chebula).

Triphala means “three fruits” and is described in classical texts like Bhavprakash:

पथ्याविभीतकधात्रीणां फलैः संयत्र त्रिफला स्मृता ।
फलवृत्तिकां च त्रिफला सा वरा च प्रकीर्तिता ॥
– Bhavprakash

Which means the combination of the fruits of Haritaki (Pathya), Bibhitaka (Vibhitaka), and Amalaki (Dhatri) is known as Triphala. This fruit-based formulation is also called Phalavritti (composed of fruits) and is revered as Vara (the best or excellent one).”

According to tradition, the ideal combination is one Haritaki, two Bibhitaka, and four Amalaki balanced by weight for maximum efficacy. This is explained in the Bhavprakash:

एका हरीतकी योज्या द्वी योज्यी च विभीतकी। चरिाच्यामलकावन च….. ।।

– Bhavprakash

Triphala’s Ayurvedic Profile

Property

 Description

Rasa (Taste)

 Five tastes except salty; mainly astringent

Vipaka

Madhura (Sweet post-digestion)

Veerya

Ushna (Hot potency)

Prabhava

Virechana (Mild laxative)

Dosha Action

Tridoshahara is best for Kapha disorders

Top Health Benefits of Triphala

त्रिफला कफवातघ्नी मेहकुष्ठहरा सरा ।
चक्षुष्या दीपनी रुच्या विषमज्वरनाशिनी ॥

– Bhavprakash

Which means, Triphala destroys Kapha and Vata doshas.
It is beneficial in Meha (urinary disorders, including diabetes) and Kushta (skin diseases).
Acts as a mild laxative (Sara),
Improves eyesight (Chakshushya)
Stimulates digestive fire (Dipani),
Enhances taste (Ruchya), and
Cures intermittent fevers (Vishamajvara).

Balances Kapha and Vata (कफवातघ्नी)

Triphala helps balance Kapha and Vata, two of the primary doshas in Ayurveda. Excess Kapha leads to heaviness, congestion, and sluggish digestion. Vata imbalance causes dryness, anxiety, and bloating. Triphala’s drying (rooksha) and warming (ushna) qualities counter these imbalances effectively. Its tridoshic nature makes it suitable for long-term, gentle balancing without side effects.

Useful in Meha (Urinary Disorders & Diabetes) (मेहहरा)

The term Meha encompasses a range of urinary issues, including frequent urination and diabetes. Triphala acts as a Pramehaghna, detoxifying urinary channels and improving renal function. It’s bitter and astringent taste tones tissues and helps control sugar metabolism. It reduces excess moisture (kleda) and normalizes urine flow, a key aspect in diabetes care.

Effective in Kushta (Skin Diseases) (कुष्ठहरा)

Triphala cleanses toxins (ama) from the blood and lymph, the root cause of many skin disorders. It is particularly beneficial in chronic conditions like eczema, psoriasis, and even leprosy. Its rooksha (drying) and kledaghna (anti-exudative) actions reduce skin inflammation and discharge. Regular use promotes clear, healthy, and balanced skin from the inside out.

Acts as a Natural Laxative (Saraa – सरा)

Triphala gently stimulates the bowels without causing dependency or dehydration. It supports regular elimination, especially in cases of mild constipation (malavashtambha). Its virechana property helps cleanse the digestive tract and supports detox. Unlike harsh purgatives, Triphala works harmoniously with the body’s natural rhythm.

Improves Vision (Chakshushya – चक्षुष्या)

Triphala is highly valued for maintaining eye health and clarity of vision. Its antioxidant-rich fruits nourish the optic nerves and tissues. Used internally and in formulations like Triphalaghrita, it supports relief in eye fatigue, redness, and infection. In Ayurveda, it is a key remedy for netra rogas (eye disorders), especially with Kapha involve men.

Stimulates Digestion (Dipani – दीपनी)

Triphala kindles the digestive fire (Agni), improving assimilation and metabolism.
Its bitter and pungent tastes reduce sluggishness caused by Kapha. By promoting digestion, it helps prevent the formation of toxins (ama). It is especially effective for those with mandagni (weak digestion).

Enhances Taste Perception (Ruchya – रुच्या)

Loss of taste (aruchi) is often linked to indigestion and toxin buildup. Triphala cleanses the tongue and gut, restoring natural appetite and flavor perception. Its astringent and bitter elements stimulate salivary and gastric secretions. This makes it useful during recovery from illness or post-antibiotic therapy.

Relieves Intermittent Fevers (Vishamajvara – विषमज्वरनाशिनी)

Vishamajvara refers to fevers that come and go irregularly, often due to hidden toxins. Triphala performs pachana (digestive purification) and shodhana (systemic cleansing) of the doshas. It targets the underlying imbalances causing the fever rather than just the symptom. Thus, it supports natural immune function and systemic recovery.

When to take?

To get the maximum health benefits from Triphala, timing, form, and method of intake are crucial and should align with your health goal and dosha balance. Here’s a clear, Ayurveda-based guide:

Health Goal

Best Time to Take

Effect

Constipation, Detox

At bedtime

Overnight cleansing, gentle laxative

Weight Loss, Fat Metabolism

Early morning (empty stomach)

Activates metabolism, burns fat

Eye health, Skin benefits

Consistently at night

Enhances tissue repair overnight

Diabetes, Blood Sugar

Morning + Night (low dose)

Supports sugar balance and urination

General Rejuvenation

Daily, the night before sleep

Rasayana (anti-aging) and immunity

How to Take Triphala

Triphala Churna (Traditional and most effective

Dosage: 1 to 3 grams (¼ to ½ teaspoon)

How: Mix in warm water (Koshnajala) and drink

When: 30 minutes before bed or early morning on an empty stomach

Optional: Add a few drops of honey or lemon if the taste is too bitter

 

Triphala Vati (Convenient

Dosage: 1–2 tablets (250–500 mg each)

How: Swallow with warm water

When: Same timing as powder, night preferred

Triphala Infusion (Herbal Tea)

Method: Soak 1 tsp. of Triphala powder in a glass of warm water overnight. Strain and drink the next morning.

Benefit: Mild, long-acting detox and weight-balancing effect

Triphala Ghrita (Ghee) – For Eye & Nerve Health

Use: Internally or externally under supervision

Benefit: Soothes eye disorders, nourishes the nervous system

 

Safe for Regular Use

Yes! Triphala is gentle and non-habit-forming. It doesn’t create dependency like harsh laxatives. But always consult a certified Ayurvedic practitioner for long-term or high-dose usage.

Conclusion: A Must-Have Ayurvedic Superblend

From the ancient Ayurvedic sages to modern wellness enthusiasts, Triphala continues to be a holistic powerhouse for health. Whether you seek detoxification, digestion, glowing skin, better vision, or disease prevention, Triphala has something for everybody’s type (Prakriti). Add this tridoshic marvel to your daily routine and experience the balance of Ayurveda in its purest form.

References

Textbook of Dravya Guna Vidnyan Prof Dr A.P Deshpande Second edition December2007 Mishrak gana page 183 -185

Bali chouhan, Ramesh Chandra Kumawat, Mita Kotecha, A. Ramamurthy, Sumit Nathani. Triphala: A comprehensive Ayurvedic review. Int. J. Res. Ayurveda Pharm. 2013;4(4):612-617 http://dx. doi.org/10.7897/2277-4343.04433

Peterson CT, Denniston K, Chopra D. Therapeutic Uses of Triphala in Ayurvedic Medicine. J Altern Complement Med. 2017 Aug;23(8):607-614. doi: 10.1089/acm.2017.0083. Epub 2017 Jul 11. PMID: 28696777; PMCID: PMC5567597.

Jantrapirom S, Hirunsatitpron P, Potikanond S, Nimlamool W and Hanprasertpong N (2021) Pharmacological Benefits of Triphala: A Perspective for Allergic Rhinitis. Front. Pharmacol. 12:628198. doi: 10.3389/fphar.2021.628198

Tarasiuk, A., Mosińska, P. & Fichna, J. Triphala: current applications and new perspectives on the treatment of functional gastrointestinal disorders. Chin Med 13, 39 (2018). https://doi.org/10.1186/s13020-018-0197-6

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“Tulsi (Holy Basil) for Wellness: A Natural Remedy Backed by Science and Tradition”

by with No Comment FoodWellness

Written By Lavanya Chavhan B.Pharm

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Discover the scientifically proven health benefits of Tulsi (Holy Basil), the revered Ayurvedic herb known for its powerful antioxidant, anti-inflammatory, and adaptogenic properties.

When you enter any Indian home, one thing that immediately catches your attention is the Tulsi plant placed at the entrance whether in a humble pot or a beautifully carved pedestal. As children, we often wondered why this plant holds such a special place in our homes. The answer lies in India’s rich Ayurvedic heritage. Tulsi is not just a sacred plant it is a powerhouse of health. From easing a simple cold to helping manage chronic conditions like stress and high blood sugar, Tulsi’s benefits are vast and impressive.

Tulsi, also known as Holy Basil (Ocimum sanctum or Ocimum tenuiflorum), is more than just a sacred plant in Indian households it’s a cornerstone of traditional medicine often referred to as the “Queen of Herbs,” Tulsi has been used for centuries in India for its medicinal, spiritual, and therapeutic properties. Tulsi is now gaining global recognition for its remarkable health benefits, many of which are supported by modern science. From boosting immunity to managing stress, Tulsi offers a natural solution to many contemporary health concerns making it a powerful natural remedy for various ailments.

In this article, we’ll explore how Tulsi contributes to wellness, drawing on both traditional wisdom and modern scientific research.

Phytochemicals involved in the health benefits of Tulsi

Tulsi, a time-tested herb in traditional medicine, contains key phytochemicals like polyphenols, flavonoids, terpenoids, amino acids, unsaturated fatty acids, and essential vitamins and minerals. Polyphenols and flavonoids are primarily responsible for its pharmacological effects, including anticancer, antioxidant, antimicrobial, and anti-inflammatory activities. Its antimicrobial action is further enhanced by unsaturated fatty acids (e.g., linoleic and linolenic acids), which disrupt microbial membrane integrity by interfering with the electron transport chain and oxidative phosphorylation, leading to cell destabilization. Tulsi leaves contain volatile oils responsible for their aroma and pharmacological activity, with major components being eugenol (up to 70% in some varieties). Tulsi contains several essential vitamins, like vitamins A, C, and K, and folate (B9), and minerals like calcium, iron, magnesium, potassium, and zinc, contributing to its immune-boosting and anti-inflammatory effects.

Health benefits

Anti-Inflammatory and Antioxidant Effects

Eugenol, in particular, exhibits strong anti-inflammatory properties. A 2011 study in Evidence-Based Complementary and Alternative Medicine noted Tulsi’s effectiveness in reducing inflammation markers in patients with chronic illnesses. Rosmarinic acid, a key polyphenol found in Tulsi, exhibits strong antioxidant activity. It works by neutralizing free radicals and reducing oxidative stress, thereby protecting cells from damage that contributes to aging, cancer, and various chronic diseases. A 2022 study further supported these effects, highlighting rosmarinic acid’s ability to modulate oxidative pathways and enhance cellular antioxidant defenses.

Powerful Adaptogen: Combats Stress and Anxiety

Scientific studies have classified Tulsi as adaptogen natural substances that help the body adapt to stress and restore balance. Research published in the Journal of Ayurveda and Integrative Medicine has shown that Tulsi reduces cortisol levels and improves symptoms of anxiety and depression. Its calming effects support mental clarity and emotional well-being. A 2014 clinical trial demonstrated that subjects taking Tulsi extract experienced significantly reduced symptoms of general stress and improved sleep quality.

Boosts Immunity

Tulsi enhances the body’s immune defense by stimulating the production of antibodies and promoting the activity of immune cells such as natural killer (NK) cells and T-lymphocytes. It’s essential oils and bioactive compounds particularly eugenol, ursolic acid, and apigenin confer broad-spectrum antibacterial, antiviral, and antifungal properties. Studies, including those published in Frontiers in Microbiology, have demonstrated Tulsi’s antimicrobial efficacy against various pathogens, including Escherichia coli, Staphylococcus aureus, and certain strains of influenza virus.

Supports Respiratory Health

Tulsi is a traditional remedy for respiratory conditions such as asthma, bronchitis, and sinusitis. It acts as an expectorant, helping to clear mucus, and its anti-inflammatory nature soothes inflamed airways. A study in the Indian Journal of Clinical Biochemistry reported improved lung function and reduced breathlessness in asthma patients using Tulsi-based formulations.

Balances Blood Sugar Levels

Tulsi helps regulate blood glucose levels, making it a supportive herb for managing type 2 diabetes. It enhances insulin secretion and reduces insulin resistance.

A randomized controlled trial showed significant reductions in fasting and post-meal blood sugar levels in diabetic patients who consumed Tulsi leaf powder.

Cardioprotective Properties

Tulsi improves lipid profiles and reduces high blood pressure, protecting the heart from oxidative damage and inflammation. Its vasodilatory effect helps in maintaining healthy blood flow and reduces the risk of plaque formation in arteries. A 2020 animal study demonstrated that Tulsi extract reduced LDL (bad cholesterol) and increased HDL (good cholesterol), suggesting cardioprotective potential.

Supports Oral and Dental Health

Thanks to its antimicrobial and anti-inflammatory actions, Tulsi is beneficial in preventing dental plaque, gingivitis, and oral infections. It is often used in natural toothpaste and mouth rinses. A comparative study showed that Tulsi mouthwash had similar plaque reduction effects as chlorhexidine, the standard chemical mouthwash.

Antibacterial and Antiviral Effects

Tulsi contains terpenes, carvacrol, and β-caryophyllene, which have potent antimicrobial activity. These compounds disrupt microbial membranes and interfere with the electron transport chain, leading to the death of pathogens.Effective against bacteria, viruses, and fungi, Tulsi helps in preventing infections and treating conditions like skin infections, sore throat, and cough.

Antifertility Effects of Tulsi: A Natural Contraceptive Potential

Ursolic acid, a key phytochemical in Tulsi, has shown antifertility effects in both males and females in experimental studies. In females, it may inhibit ovum implantation, while in males; it can interfere with spermatogenesis, leading to reduced sperm count and motility. These effects suggest Tulsi’s potential role as a natural contraceptive agent, offering an alternative approach without the hormonal side effects commonly seen with conventional birth control methods.

Digestive Support

Tulsi aids in digestion, relieves bloating and cramps, and helps eliminate intestinal worms. Stimulates liver function, detoxifies blood, and supports recovery from liver disorders.

Skin and Anti-aging Benefits

Tulsi’s antimicrobial and detoxifying properties help treat: Acne, eczema, psoriasis, leprosy, and staph infections. Ursolic acid prevents premature aging and wrinkles, making it popular in cosmetic products. Tulsi powder and pastes are used for blemish control and rejuvenating skin.

How to Use Tulsi

Fresh Leaves: Chew daily or brew into herbal tea.

Dried Leaves/Powder: Add to smoothies, soups, or teas.

Tulsi Capsules or Tinctures: Available in standardized extracts.

Tulsi Essential Oil: For external use in aromatherapy and skincare.

Always consult a healthcare provider before starting any herbal supplement, especially if you’re pregnant, breastfeeding, or on medication.

Conclusion

Tulsi is a versatile and powerful herb with a broad spectrum of health benefits backed by both traditional use and modern science. Its adaptogenic, anti-inflammatory, and immune-boosting properties make it an essential part of any natural health regimen. Incorporating Tulsi into your daily routine, whether as a tea, supplement, or part of your meal,s can contribute to overall wellness and resilience against disease. Always consult a healthcare provider before starting any new herbal regimen, especially if you are pregnant, nursing, or taking medication.

References

Cohen MM. Tulsi – Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):251-9. doi: 10.4103/0975-9476.146554. PMID: 25624701; PMCID: PMC4296439.

Jamshidi N, Cohen MM. The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature. Evid Based Complement Alternat Med. 2017;2017:9217567. doi: 10.1155/2017/9217567. Epub 2017 Mar 16. PMID: 28400848; PMCID: PMC5376420.

Latesh Y. Chaudhari et al. A brief review on tulsi: A holy plant with high medicinal values and therapeutic uses. Int. J. Res. Ayurveda Pharm. 2022;13(3):

Hanaa A. Yamani Edwin C. Pang Nitin Mantri et al, Antimicrobial Activity of Tulsi (Ocimum tenuiflorum) Essential Oil and Their Major Constituents against Three Species of Bacteria, Front. Microbiol., 17 May 2016 Sec. Antimicrobials, Resistance and Chemotherapy Volume 7 – 2016 | https://doi.org/10.3389/fmicb.2016.00681

Verma S. Chemical constituents and pharmacological action of Ocimum sanctum (Indian holy basil-Tulsi). J Phytopharmacol 2016;5(5):205-207.

HL Kalbharati, Anti inflammatory activity of fresh tulsi leaves (Ocimum Sanctum) in albino rats October 2011 International Journal of Pharma and Bio Sciences 2(4):45-50

Arun Kumar , Puja Senthi, Rattandeep Singh, Antioxidant potential of Ocimum Sanctum: A review, Journal of Chemical Health Risks, JCHR (2023) 13(4s), 163-166

Saravanan, R., & Ramamurthy, J. (2022). Evaluation of antioxidant activity of ocimum sanctum: An in vitro study. International Journal of Health Sciences, 6(S5), 8869–8878. https://doi.org/10.53730/ijhs.v6nS5.11140

Arun K. Srivastava and Vinay K. Singh, (2021). Tulsi (Ocimum sanctum): A Potent Adaptogen. J. Clinical Research Notes. 2(2). DOI: 10.31579/2690-8816/037

Lopresti AL, A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress, Front. Nutr., 02 September 2022 Sec. Nutrition, Psychology and Brain Health Volume 9 – 2022 | https://doi.org/10.3389/fnut.2022.965130

Tulsi – Immune Booster For This Monsoon Season, netmeds.com, https://www.netmeds.com/health-library/post/tulsi-immune-booster-for-this-monsoon-season?srsltid=AfmBOopgQwLt0HvH4KnKOUFbwQ-FCz6oOqP4og9xeCGCkTcXouq2QQKn

Mondal S, Varma S, Bamola VD, Naik SN. Double-blinded randomized controlled trial for immunomodulatory effects of Tulsi (Ocimum sanctum Linn.) leaf extract on healthy volunteers. J Ethnopharmacol. 2011 Jul 14;136(3):452-6. Doi: 10.1016/j.jep.2011.05.012. Epub 2011 May 17. PMID: 21619917.

Rahul Kumar Burolia, Mahesh Vyas, Broncho-protective Effect of Tulsi by Using Total Lung Capacity analysis on PranvehaSrotas – A Case Series, Annals Ayurvedic Med. 2024;13(2) 147-156, DOI. 10.5455/AAM. 92550

Breathe Easy: How Tulsi Supercharges Your Lungs, https://www.garuda.hu/en/Breathe-Easy-How-Tulsi-Supercharges-Your-Lungs

Avinash Malhotra, Role of tulsi for preventing diabetes, Glob. J. Med. Plant. Res., February, 2022

Health Benefits of Tulsi (Basil) For Diabetes Patients: Nutritional Value, and Uses, Metropolice sets, https://www.metropolisindia.com/blog/preventive-healthcare/benefits-of-tulsi-leaf

Negar Jamshidi, Cliff Da Costa, Marc Cohen, Holybasil (tulsi) lowers fasting glucose and improves lipid profile in adults with metabolic disease: A meta-analysis of randomized clinical trials, Journal of Functional Foods, Volume 45, 2018, Pages 47-57, https://doi.org/10.1016/j.jff.2018.03.030.

Vishnu Sharma, Ocimum: The Holy Basil Against Cardiac Anomalies, January 2018 DOI:10.1007/978-3-319-97430-9_3

Patil A, Gunjal S, Abdul Latif AA. Tulsi: a medicinal herb for oral health. Galore International Journal of Health Sciences & Research. 2018; 3(4): 37-39.

The article is extensively reviewed and fact-checked by the editorial team of pharmacally.com

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Clove for Oral Health: Benefits, Uses, and Dental Remedies

by with No Comment FoodWellness

Written by: Lavanya Chavhan B.Pharm

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Source: Freepik.com

“Discover how clove supports oral health, fighting bacteria, soothing toothaches, and promoting fresh breath all from a natural, time-tested remedy.”

Maintaining oral hygiene goes beyond brushing and flossing it also involves supporting your mouth with natural ingredients that have been trusted for centuries. One such time-tested remedy is clove, a spice sacrosanct in both traditional and modern dental care for its powerful medicinal properties.

Used in Ayurvedic medicine and folk remedies for generations, clove (Syzygium aromaticum or Eugenia caryophyllata) contains Eugenol, a bioactive compound responsible for most of its oral health benefits. From fighting bacteria to relieving pain, here’s how clove can boost your dental routine naturally.

8 Powerful Oral Health Benefits of Clove

1. Antibacterial Properties

Clove’s key compound, eugenol, has strong antibacterial effects. It targets harmful bacteria like Streptococcus mutans, a major contributor to tooth decay. It inhibits Gram-negative and Gram-positive bacteria and also yeasts. Regular use may reduce plaque and the risk of infection.

2. Anti-Inflammatory Effects

Clove reduces gum inflammation, easing discomfort and swelling. It’s invaluable for people suffering from gingivitis or mild periodontal issues. In one study, clove extract at a concentration of 0.011% showed strong antiproliferative effects on human dermal fibroblasts. It drastically inhibited the increased production of several proinflammatory biomarkers such as vascular cell adhesion molecule-1 (VCAM-1), interferon γ-induced protein 10 (IP-10), interferon-inducible T-cell α chemoattractant (I-TAC), and monokine induced by γ interferon (MIG). 

Natural Pain Relief (Analgesic)

“When applied topically, clove oil works as a natural anesthetic by numbing nerve endings, providing temporary relief from toothaches, sore gums, and mouth ulcers. Its fast-acting, soothing properties make it a trusted go-to remedy for managing dental discomfort during emergencies until professional care is available.”

4. Antiseptic Power

Its antiseptic nature is crucial in maintaining a clean and healthy oral environment. Clove helps disinfect the mouth by eliminating harmful microorganisms that can accumulate on the teeth, gums, and tongue. By controlling the growth of these bacteria, it not only prevents the onset of infections and gum inflammation but also addresses the root causes of bad breath. Regular use of clove-based oral products can therefore contribute to the prevention of plaque buildup, gingivitis, and periodontal disease, supporting long-term gum and tooth health.

5. Freshens Breath Naturally

Clove neutralizes foul-smelling bacteria in the mouth by targeting the microbial sources responsible for unpleasant odors, such as volatile sulfur compounds. Its strong antimicrobial properties help eliminate these bacteria, while its naturally spicy, aromatic scent provides an immediate sense of freshness. This dual action not only masks odors but also actively combats their cause, making clove effective in managing halitosis (bad breath) and promoting a cleaner, more refreshed mouthfeel.

6. Toothache Relief

A traditional remedy passed down through generations involves placing a whole clove or applying a few drops of clove oil directly onto the affected tooth or gum area. This method provides quick, natural relief from dental pain and sensitivity due to clove’s potent analgesic and numbing properties, primarily attributed to eugenol. The clove acts on the nerve endings to dull the pain, while its antibacterial effects help prevent infection, making it an effective and accessible option for temporary toothache relief until professional dental care is available.

7. Supports Gum Health

Its powerful anti-inflammatory and antibacterial actions work together to reduce bleeding, swelling, and irritation in the gums. By soothing inflamed tissues and combating harmful bacteria that contribute to gum disease, clove helps maintain a healthier oral environment. Regular use can support the prevention of conditions like gingivitis and periodontitis, ultimately keeping your gums strong, resilient, and less prone to infection or recession.

8. Helps Prevent Cavities

By minimizing bacterial growth and neutralizing harmful acids produced by plaque-forming microbes, cloves play a key role in the prevention of cavities. Eugenol, the active compound in cloves, inhibits the activity of Streptococcus mutans, a primary bacterium responsible for tooth decay. When incorporated into a holistic oral care routine that includes regular brushing, flossing, and healthy dietary habits, clove can help protect the enamel from demineralization and reduce the risk of developing dental caries.

Clove’s Dental Benefits at a Glance

 “Why Clove Belongs in Your Oral Care Routine”

Benefit

Key Action

Kills Bacteria

Eugenol disrupts harmful microbes

Reduces Inflammation

Soothes swollen, irritated gums

Numbs Pain

Clove oil relieves toothaches and soreness

Disinfects Mouth

Acts as a natural oral antiseptic

Freshens Breath

Fights bad-breath bacteria

Toothache Remedy

Traditional use for instant relief

Boosts Gum Health

Supports healing and gum strength

Prevents Cavities

Limits bacteria that erode enamel

How to Use Clove in Oral Care

Clove Oil: Apply a drop to a cotton swab and place on the affected area (dilute with carrier oil to avoid irritation).

Mouth Rinse: Add a drop of clove oil to warm water and rinse for 30 seconds.

Tooth Powder: Mix clove powder with a bit of baking soda for a natural tooth-cleaning paste.

Clove oil is potent. Always dilute before using, and avoid ingesting large amounts. For children or those with sensitive gums, consult a dentist before use.

Clove is more than a kitchen spice, it’s a natural dental ally. From fighting bacteria to easing pain, its versatile properties make it a valuable part of a holistic oral care routine. Combine traditional wisdom with modern hygiene habits to keep your smile healthy, naturally.

Conclusion

In the realm of natural remedies, clove stands out as a potent ally for oral health. Packed with antimicrobial, anti-inflammatory, and analgesic properties, this tiny spice offers powerful support in combating toothaches, gum disease, and bad breath. From soothing dental pain to promoting overall oral hygiene, clove proves that effective solutions don’t always come in complex packages. As modern dentistry increasingly recognizes the value of traditional remedies, incorporating clove into your oral care routine, whether through clove oil, mouth rinses, or natural toothpaste, can be a simple yet impactful step toward a healthier mouth. Nature has provided a tiny powerhouse in the form of clove one that deserves a lasting place in your daily dental regimen.

References

Cortés-Rojas DF, de Souza CR, Oliveira WP. Clove (Syzygium aromaticum): a precious spice. Asian Pac J Trop Biomed. 2014 Feb;4(2):90-6. Doi: 10.1016/S2221-1691(14)60215-X. PMID: 25182278; PMCID: PMC3819475.

Nuñez L, Aquino MD. Microbicide activity of clove essential oil (Eugenia caryophyllata). Braz J Microbiol. 2012 Oct; 43(4):1255-60. Doi: 10.1590/S1517-83822012000400003. Epub 2012 Jun 1. PMID: 24031950; PMCID: PMC3769004.

Han X, Parker TL. Anti-inflammatory activity of clove (Eugenia caryophyllata) essential oil in human dermal fibroblasts. Pharm Biol. 2017 Dec; 55(1):1619-1622. Doi: 10.1080/13880209.2017.1314513. PMID: 28407719; PMCID: PMC6130734.

Kamkar Asl M, Nazariborun A, Hosseini M. Analgesic effect of the aqueous and ethanolic extracts of clove. Avicenna J Phytomed. 2013 spring; 3(2):186-92. PMID: 25050273; PMCID: PMC4075701.

Sang-Eun Moon, Hye-Young Kim, Jeong-Dan Cha, Synergistic effect between clove oil and its major compounds and antibiotics against oral bacteria, Archives of Oral Biology, Volume 56, Issue 9, 2011, Pages 907-916, https://doi.org/10.1016/j.archoralbio.2011.02.005.

Dr. Suresh Amarnathan, BDS, Dental Health Benefits of Cloves, Dr. Amaranths Dental Clinic, https://www.dramarnathansdentalcare.com/dental-health-benefits-of-cloves/

Medico-Dental History of Cloves. Nature151, 194 (1943). https://doi.org/10.1038/151194a0

Kothiwale SV, Patwardhan V, Gandhi M, Sohoni R, Kumar A. A comparative study of antiplaque and antigingivitis effects of herbal mouthrinse containing tea tree oil, clove, and basil with commercially available essential oil mouthrinse. J Indian Soc Periodontol. 2014 May;18(3):316-20. Doi: 10.4103/0972-124X.134568. PMID: 25024544; PMCID: PMC4095623.

Dr. D.Sendhil Nathan, Benefits of clove oil for teeth and gums, https://www.sendhildental.com/clove-oil-for-teeth-and-gums/

How to Use Clove Oil for Toothache Relief and Cavity Prevention, Dentistry for You, https://dentistryforyousandsprings.com/how-to-use-clove-oil-for-toothache-relief-and-cavity-prevention/

The article is extensively reviewed and fact-checked by editorial team

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Vitamin B12 Explained: Functions, Deficiency Signs, and Rich Sources Like Meat, Dairy, Eggs, and Fortified Foods

by with No Comment Food

Medically Written and Reviewed By: Vikas Londhe, M.Pharm (Pharmacology) 

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Source: Freepik.com

Vitamin B12 is a vital nutrient our body needs to stay healthy. It is a water-soluble vitamin; hence, it does not remain in the body for long. Because of this, we need to get it regularly from our diet or supplements. Even though vitamin B12 is essential for good health, many people don’t know how it helps the body or what can happen if they don’t get enough of it. This article will explain why vitamin B12 is so important, where we can find it in food, how the body absorbs it, the important functions it performs in the body, the warning signs of a deficiency, and how to make sure you’re getting enough every day.

What Is Vitamin B12?

Vitamin B12 is part of the B-complex group of vitamins. It is unique among vitamins because it contains the mineral cobalt; hence, it is called cobalamin. Methylcobalamin and 5-deoxyadenosylcobalamin are two active forms of vitamin B12.

Vitamin B12 is made naturally by certain bacteria and archaea. These microorganisms are the only ones that can produce vitamin B12. Plants, animals, and fungi cannot make it on their own. These bacteria are found in places like soil, water, and inside the digestive systems of animals. In animals such as cows and sheep, the bacteria live in their intestines and produce vitamin B12, which the animal can then absorb. Humans do have some of these bacteria, but not in the right part of the gut to absorb the vitamin. That’s why we need to get vitamin B12 from food or supplements.

Sources of Vitamin B12

Vitamin B12 is mostly found in foods that come from animals. People who eat a mix of different foods usually get enough of it. Good sources of B12 include meat (especially liver and beef), chicken, fish like salmon and tuna, eggs, and dairy foods such as milk, cheese, and yogurt. These foods naturally have vitamin B12. But for people who don’t eat animal-based food, like vegetarians and vegans, it can be harder to get enough B12. That’s why they need to eat fortified foods or take B12 supplements. Fortified foods are made with extra B12 added to them during processing. These include breakfast cereals, nutritional yeast, and plant-based milk like soy, almond, or oat milk that says fortified with B12 on the label.

B12 supplements are also helpful. They come as pills or sublingual tablets. These make sure, people who vegetarian foods still get enough vitamin B12 to stay healthy

How Vitamin B12 is absorbed?

Vitamin B12 absorption is a step-by-step process that mainly happens in the mouth, stomach, and small intestine:

Release from food:

When you eat foods that contain vitamin B12 (like meat, eggs, or dairy products), the vitamin B12 is attached to protein, and it must be released before absorption. When food is mixed with saliva, some of the vitamin B12 is released and binds to a protein called haptocorrin. Further in the stomach, hydrochloric acid and digestive enzymes help break down the remaining food and release the B12, which again binds to haptocorrin.

Binding with Intrinsic Factor:

In the duodenum, digestive enzymes separate B12 from haptocorrin, where vitamin B12 binds with a special protein called intrinsic factor, which is made in the stomach. This step is very important because without the intrinsic factor, your body can’t absorb B12 properly. 

Absorption in the small intestine

The B12-intrinsic factor complex travels into the small intestine, where it is absorbed into the bloodstream, mostly in the last part of the small intestine called the ileum. 

Transport in the blood 

Once absorbed, vitamin B12 is carried by proteins in the blood to be used by the body wherever it is needed, especially in making red blood cells, keeping nerves healthy, and supporting brain function.

 

Important functions of Vitamin B12

Role in Myelination

Myelin is the fatty layer that surrounds nerve fibers called axons and provides insulation, which further helps in the rapid and smooth transportation of electric impulses.

Vitamin B12 is the cofactor in methionine synthase, an enzyme which converts homocysteine to methionine. Methionine is a precursor to S-adenosylmethionine (SAM), a universal methyl donor used in the methylation of myelin basic protein and phospholipids critical for maintaining myelin integrity.

B12 is also a cofactor for methylmalonyl-CoA mutase, which converts methylmalonyl-CoA to succinyl-CoA in the metabolism of propionate, a short-chain fatty acid. A vitamin B12 deficiency can lead to a buildup of methylmalonic acid (MMA), which can disrupt fatty acid synthesis and contribute to abnormal myelin formation or degradation.

Role in the Central Nervous System

Neurotransmitter Synthesis

By methylation reactions, vitamin B12 indirectly supports the synthesis of neurotransmitters such as dopamine, serotonin, and norepinephrine, which are essential for cognitive and emotional function.

Neuronal Repair

Vitamin B12 is critical for the regeneration and repair of neurons and glial cells.

Prevention of Neurodegeneration

Prolonged deficiency can lead to subacute combined degeneration of the spinal cord, characterized by demyelination of the posterior and lateral columns, resulting in symptoms like ataxia, paresthesia, and cognitive disturbances.

Red Blood Cell Formation

Vitamin B12 (cobalamin) plays a crucial role in the production of red blood cells (RBCs) through its involvement in DNA synthesis and the maturation of erythrocytes.

Once vitamin B12 reaches to bloodstream, vitamin B12 binds to the transcobalamin II, which carries vitamin B12 to the bone marrow and other cells.

Bone marrow takes up the B12-transcobalamin II complex via receptor-mediated endocytosis. Vitamin B12 is converted into two active forms, methylcobalamin (in the cytoplasm) and adenosylcobalamin (in the mitochondria). Methylcobalamin is particularly important in red blood cell production because it serves as a coenzyme for methionine synthase, an enzyme that catalyzes the conversion of homocysteine to methionine. This reaction is vital for regenerating tetrahydrofolate (THF), a form of folate required for synthesizing purines and thymidine, key components of DNA. Adequate DNA synthesis is crucial in rapidly dividing cells, especially erythroblasts (red blood cell precursors) in the bone marrow. When DNA synthesis proceeds normally, erythroblasts can divide and mature properly, leading to the formation of healthy, functional red blood cells with normal size and hemoglobin content.

Deficiency of Vitamin B12

The deficiency of vitamin B12 can lead to severe complications.

RBC Formation

DNA synthesis becomes impaired in vitamin B12 deficiency while RNA and protein synthesis remain unaffected. This leads to the development of abnormally large and immature cells known as megaloblasts. These defective erythroid cells often undergo premature destruction within the bone marrow, a condition referred to as ineffective erythropoiesis. As a result, less red blood cells are released into the circulation, and those that do appear abnormally large (macrocytic) and functionally impaired, leading to a condition known as megaloblastic anemia. In more severe cases, other blood cell lines, such as white blood cells and platelets, may also be reduced due to disrupted DNA synthesis.

Therefore, vitamin B12 is vital for maintaining healthy red blood cell production and overall hematologic function.

In Myelination and CNS

A deficiency can result in demyelination, which disrupts nerve signal transmission and causes neurological symptoms such as numbness, tingling, balance issues, and even cognitive impairment. The central nervous system (CNS) is especially vulnerable, and prolonged deficiency can lead to irreversible nerve damage and psychiatric symptoms.

Conclusion

Vitamin B12 is a critical nutrient that supports many essential functions in the body, including red blood cell formation, nervous system health, and DNA synthesis. Despite its importance, it is often neglected until deficiency symptoms arise, which can be severe and even irreversible if left untreated.

Ensuring an adequate intake of vitamin B12 through diet or supplements is particularly important for individuals with restricted diets, such as vegetarians and vegans. By understanding how B12 works in the body and recognizing the signs of deficiency, we can take proactive steps to maintain optimal health and prevent long-term complications. 

References

Vitamin B12, National Institute of Health, US Department of Health and human Services, available from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

 Vitamin B12, The Nutrition Source, Harvard T.H. Chan, School of Public Health, available from https://nutritionsource.hsph.harvard.edu/vitamin-b12/

Obeid R, Heil SG, Verhoeven MMA, van den Heuvel EGHM, de Groot LCPGM and Eussen SJPM (2019) Vitamin B12 Intake From Animal Foods, Biomarkers, and Health Aspects. Front. Nutr. 6:93. doi: 10.3389/fnut.2019.00093

Jean-Louis Guéant, Rosa-Maria Guéant-Rodriguez, David H. Alpers, Chapter Nine – Vitamin B12 absorption and malabsorption, Editor(s): Gerald Litwack, Vitamins and Hormones, Academic Press, Volume 119, 2022, Pages 241-274, https://doi.org/10.1016/bs.vh.2022.01.016

5. Vitamin B12 – an important protection for strong nerves, worwag pharma, available from https://www.woerwagpharma.de/en/news-detail-page/vitamin-b12-ein-wichtiger-schutz-fuer-gute-nerven

Reynolds E. Vitamin B12, folic acid, and the nervous system. Lancet Neurol. 2006 Nov;5(11):949-60. Doi: 10.1016/S1474-4422(06)70598-1. PMID: 17052662.

Mathew, A.R.; Di Matteo, G.; La Rosa, P.; Barbati, S.A.; Mannina, L.; Moreno, S.; Tata, A.M.; Cavallucci, V.; Fidaleo, M. Vitamin B12 Deficiency and the Nervous System: Beyond Metabolic Decompensation—Comparing Biological Models and Gaining New Insights into Molecular and Cellular Mechanisms. Int. J. Mol. Sci.2024, 25, 590. https://doi.org/10.3390/ijms25010590

.Bellazzi, F.; Bertolaso, M. Emergence in Complex Physiological Processes: The Case of Vitamin B12 Functions in Erythropoiesis. Systems2024, 12, 131. https://doi.org/10.3390/systems12040131

Koury MJ, Ponka P. New insights into erythropoiesis: the roles of folate, vitamin B12, and iron. Annu Rev Nutr. 2004; 24:105-31. Doi: 10.1146/annurev.nutr.24.012003.132306. PMID: 15189115.

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Vyayama in Ayurveda: Principles, Benefits & Daily Routine for Physical Exercise

by with No Comment Lifestyle

Medically Written and Reviewed By Ayurvedacharya Dr. Gaurav Pathare (BAMS)

young-couple-enjoying-yoga_11zon
Source: Freepik.com

In Ayurveda, the ultimate aim is to maintain the health of a healthy individual and to cure the disease of the sick. To achieve this, our ancient texts emphasize the importance of Dinacharya (daily regimen) and Ritucharya (seasonal regimen). Among these daily practices, Vyayam (exercise) holds a significant place. While modern fitness often emphasizes intensity and physique, Ayurveda focuses on personalized, moderate, and mindful movement that harmonizes with nature and individual constitution (Prakriti).

In this article, we explore the principles of Vyayama in Ayurveda, its numerous benefits, and how to integrate it into a balanced daily routine

Importance in Modern Life

Vyayama refers to controlled and purposeful physical activity that enhances physical stamina, mental clarity, and overall well-being. According to classical Ayurvedic texts such as the Charaka Samhita and Ashtanga Hridaya, Vyayama is considered an essential part of Dinacharya (daily routine) and a pillar of health maintenance.

In today’s fast-paced lifestyle and predominantly sedentary routines, regular exercise becomes crucial for maintaining overall health. Lack of physical activity has led to a surge in lifestyle disorders (LSDs) such as

Obesity

Diabetes type 2

Heart disease

PCOD (Polycystic Ovarian Disease), especially in women

Key Principles of Vyayama in Ayurveda

Moderation is the Key

Ayurveda advises that one should exercise only until half of their physical strength is expanded. Sign that you should stop include shortness of breath, excessive sweating, or fatigue. Overexertion can aggravate Vata and Pitta doshas, leading to imbalance.

Customize to Your Prakriti (Constitution)

Vata types (light, dry, and mobile): Gentle exercises like yoga, walking, or tai chi are ideal.

Pitta types (hot, intense, and focused): Cooling and non-competitive activities like swimming or hiking are recommended.

Kapha types (heavy, slow, and steady): More vigorous exercise like running or aerobics can be beneficial.

Time of Day

The best time for Vyayama is during the early morning hours (6 AM to 10 AM), when Kapha dosha is dominant. Physical activity at this time helps stimulate metabolism and energizes the body for the day.

Seasonal Considerations
Exercise intensity should vary with the seasons:

Winter (Hemanta/Shishira): Strength is at its peak, moderate to vigorous exercise is suitable.

Summer (Grishma): Strength is lowest opts for light exercises to avoid heat exhaustion.

Monsoon (Varsha): Prone to joint stiffness, mild stretches or indoor yoga is best. 

Benefits of Vyayam as Described by Acharya Vagbhata

Acharya Vagbhata, one of the classical scholars of Ayurveda, beautifully elaborated the benefits of regular exercise

Enhances Digestion (Agni Deepana): Exercise kindles Agni (digestive fire), aiding in better metabolism and nutrient absorption.

Promotes Lightness (Laghavam): Regular movement removes heaviness from the body and mind, creating a sense of ease and vitality

Improves Circulation and Immunity (Bala Vriddhi): Exercise improves circulation and enhances Ojas (vital essence), the foundation of immunity.

Reduces Fat and Toxins (Medo Hara): Moderate exercise burns excess meda dhatu (fat tissue) and helps eliminate ama (toxins)

Sharpens the Mind (Medha and Smriti Vriddhi): Physical movement clears mental fog, improving concentration and memory

Enhances Mood and Sleep: Balanced Vyayama helps manage stress and anxiety, leading to better emotional stability and restful sleep

Who Should Avoid Exercise?

Vyayam is contraindicated in the following conditions

Individuals with Vata- or Pitta-dominant disorders

People suffering from Ajirna (Indigestion)

Elderly persons above the age of 80

Children below 12 years of age

After heavy meals

During fever or illness

According to Ayurveda, there is the certain age limit for exercise but according to modern science No matter your age, it’s never too late to exercise or start exercising. Talk to your doctor to get started.

Guidelines for Practicing Exercise

Exercise should be performed by those who have good strength and have consumed unctuous (Snigdha) food.

In Vasanta Ritu (spring) and Shita Ritu (winter), it is advised to do only half of one’s full capacity due to the varying energy dynamics of the seasons.

After exercise, Abhyanga (body massage) should be performed to relax and soothe the body.

Over-Exercise Side Effects

Despite its benefits, excessive Vyayama can cause certain side effects, these side effects include

Trishna—excessive thirst

Kshaya—Tissue depletion

Shwāsa – Breathlessness

Raktapitta—Bleeding disorders

Shrama—Fatigue

Kāsa – Cough

Jvara—Fever

Chardi – Vomiting

Glāni – Dizziness or faintness

Conclusion

Incorporating Vyayama into daily life, tailored to individual constitution, season, and current health status, is a holistic approach to maintaining health and preventing disease. Ayurveda’s emphasis on moderation, mindfulness, and personalization ensures that physical exercise contributes to overall balance and well-being.

Reference

Vagbhat Sutra sthan Chapter 2 / 9-12

The Vital Role of Physical activity in preventing Lifestyle diseases – Caritas

Hospital & Institute of health science

Anupama Krishnan, Blessymol EV. Vyayama. In: Deole Y.S., eds. Charak Samhita New Edition. 1st ed. Jamnagar, Ind: CSRTSDC; 2020. https://www.carakasamhitaonline.com/index.php?title=Vyayama&oldid=44682.

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Magnesium for Stress and Brain Health: How This Essential Mineral Supports Mental Wellness

by with No Comment Lifestyle

Medically Reviewed By Dr. Bhavana Pandav Wagh (MBBS, MD-Psychiatry)

freepik__conceptual-3d-model-of-a-human-cell-membrane-with-__67322
Conceptual 3-D model of human cell membrane with magnesium ions interacting with ion channels (Source: Freepik.com)

Introduction

Magnesium is an essential mineral that our body needs to function properly, but many people don’t get enough of it. This nutrient helps with a wide range of important processes, such as muscle movement, nerve function, and keeping our heart rhythm steady. When we don’t have enough magnesium in our system, it can lead to problems like tiredness, muscle cramps, trouble sleeping, and even low mood or anxiety. What makes it more challenging is that the symptoms of magnesium deficiency are very similar to the effects of stress like feeling tired, irritable, or anxious. Because of this overlap, it’s important to ensure we get enough magnesium through our diet or supplements, especially during stressful times. Taking steps to improve magnesium levels can support physical and mental health, helping us feel more balanced and energized overall.

The idea of a “vicious circle” between magnesium and stress, first explained by researchers Galland and Seelig in the early 1990s, highlights how closely these two are connected. They discovered that stress doesn’t just affect the mind—it also impacts the body by causing it to use up more magnesium. Over time, this can lead to a magnesium deficiency. But the cycle doesn’t stop there. When magnesium levels are low, the body becomes even more sensitive to stress, making a person feel more anxious, tense, or overwhelmed. This creates a loop where stress leads to magnesium loss, and low magnesium levels make stress harder to handle. Breaking this cycle is important for maintaining both mental and physical health, and it can often start with improving magnesium intake through food or supplements, especially during high-stress periods.

Stress is a natural reaction that helps us respond quickly to challenges or dangers, but in today’s fast-paced world, it has become a constant part of many people’s daily lives. While short-term stress can sometimes be helpful like pushing us to meet deadlines or stay alert chronic stress can take a serious toll on the body and mind. Prolonged stress can weaken the immune system, increase the risk of heart problems, disturb sleep, and contribute to anxiety or depression. Because of its wide-ranging effects, managing stress is more important than ever. Simple practices like regular exercise, mindfulness, proper sleep, and maintaining a balanced diet including nutrients like magnesium can make a big difference. Taking care of stress not only improves our mood and energy but also supports long-term health and well-being.

Why Magnesium?

Magnesium is an essential mineral that plays a key role in keeping the body functioning smoothly. It is the second most abundant mineral found inside our cells, after potassium, and is involved in hundreds of important chemical reactions. These reactions help the body produce energy, build proteins, and manage the genetic material in our cells. Magnesium is especially important for the health of our muscles and nerves, helping them work properly and stay in balance. It also supports a steady heartbeat and acts like a natural relaxant by helping control how calcium enters our cells. In addition, magnesium helps maintain the balance of other key minerals like sodium and potassium, which are necessary for proper fluid balance and nerve signals. By supporting all these functions, magnesium plays a vital role in overall health and stability of the body’s systems.

Magnesium’s Role in Stress and Brain Health

Enhancing Serotonin Production

Magnesium plays an important role in helping the body make serotonin, a chemical often called the “feel-good” hormone because it helps regulate mood, sleep, and emotions. To produce serotonin, the body uses an enzyme called tryptophan hydroxylase, and magnesium is needed for this enzyme to work properly. Without enough magnesium, the process of making serotonin may slow down. In addition to supporting serotonin production, magnesium also helps serotonin receptors in the brain work more effectively. This means that not only is more serotonin available, but the brain can also use it better. Together, these effects help promote a more stable mood, reduce feelings of anxiety, and support overall mental well-being.

Regulating Excitatory and Inhibitory Neurotransmission

Magnesium helps keep the brain’s communication system in balance by controlling the activity of important brain chemicals called neurotransmitters. One of these chemicals, glutamate, is an excitatory neurotransmitter that stimulates brain cells. While some stimulation is necessary for learning and memory, too much glutamate activity can over stimulate brain cells and lead to damage or increased anxiety. Magnesium plays a protective role by blocking NMDA receptors specific sites in the brain that glutamate uses to send signals. By doing this, magnesium prevents neurons from becoming overly excited, helping to maintain a healthy balance between stimulation and relaxation in the nervous system. This balance is essential for clear thinking, emotional stability, and overall brain health.

GABA Enhancement

Magnesium also plays a key role in supporting the brain’s calming system by enhancing the action of GABA (gamma-aminobutyric acid), the main inhibitory neurotransmitter. GABA helps quiet down brain activity, promoting relaxation, reducing anxiety, and supporting restful sleep. Magnesium supports GABAergic transmission by helping GABA bind more effectively to its receptors in the brain. This strengthens GABA’s calming effects, making it easier for the brain to manage stress and stay balanced. When magnesium levels are low, GABA function may be weaker, leading to increased feelings of nervousness or restlessness. By ensuring adequate magnesium, the brain can better regulate its excitability, promoting a sense of calm and emotional stability.

Modulating the Stress Response

Magnesium plays a crucial role in helping the body manage stress by regulating the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is the central system responsible for the stress response. When we experience stress, the HPA axis triggers the release of hormones like ACTH (adrenocorticotropic hormone) and cortisol, which prepare the body to respond to challenges. However, if this response remains active for too long, it can lead to harmful effects such as anxiety, fatigue, and even weakened immunity. Magnesium helps keep this system in check by reducing the release of ACTH and cortisol, preventing an exaggerated or prolonged stress response. By calming the HPA axis, magnesium supports a more balanced reaction to stress and helps the body return to a relaxed state more quickly.

Source: Dr. Eric Berg DC (Youtube) _ Magnesium’s effect on mood: Anxiety and Depression

Disclaimer: Video is for educational and informational purposes only. 

Promoting Neuroprotection

Magnesium plays a protective and nourishing role in brain health by increasing levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth, survival, and repair of neurons. BDNF is essential for maintaining healthy brain function, enhancing learning, memory, and overall cognitive performance. Higher levels of BDNF are also linked to improved mood and emotional resilience, while low levels are often found in individuals with depression and other mood disorders. By boosting BDNF production, magnesium helps protect brain cells from damage and supports their ability to adapt and recover an effect that has been shown to resemble the action of antidepressant treatments. This makes magnesium a valuable nutrient not only for brain function but also for long-term mental health and emotional well-being.

Combating Oxidative Stress

Magnesium also plays an important role in defending the brain against oxidative stress, which occurs when there is an imbalance between harmful molecules called free radicals and the body’s ability to neutralize them. Free radicals can damage brain cells, leading to inflammation, aging, and the development of neurological disorders. Magnesium helps reduce the production of these harmful molecules and supports the body’s natural antioxidant defenses. By maintaining adequate magnesium levels, the brain is better protected from oxidative damage, which helps preserve mental clarity, reduce inflammation, and lower the risk of conditions like depression, cognitive decline, and neurodegenerative diseases. In this way, magnesium acts as a shield for brain health at the cellular level.

Conclusion
Maintaining sufficient magnesium intake is essential for supporting mental well-being, managing stress, and protecting overall brain health. From aiding in serotonin production and calming the nervous system to regulating the body’s stress response and protecting neurons from oxidative damage, magnesium plays multiple vital roles. It helps balance excitatory and inhibitory neurotransmission, boosts brain-protective factors like BDNF, and acts as a natural stress buffer by stabilizing hormone levels. Inadequate magnesium can lead to a cycle of stress sensitivity and neurological imbalance, making it crucial to include magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains or supplements when needed. By ensuring optimal magnesium levels, we not only enhance brain function and mood but also strengthen the body’s resilience against stress and long-term mental health challenges

References

Magnesium, Fact Sheet for Health Professional, National Institute of Health, US Department of Health and Human Services, Available from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493.

Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28; 12(12):3672. Doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.

The Vicious Circle between Stress and Magnesium; how stress increases magnesium loss and deficiency increases susceptibility to stress, 21 June 2024, Grassroot Health Nutrients Research Institute.

Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017 Jul 21;16:1057-1072. Doi: 10.17179/excli2017-480. PMID: 28900385; PMCID: PMC5579396.

Houston MC, Harper KJ. Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension. J Clin Hypertens (Greenwich). 2008 Jul;10(7 Suppl 2):3-11. Doi: 10.1111/j.1751-7176.2008.08575.x. PMID: 18607145; PMCID: PMC8109864.

Sidsel-Marie Glasdam, Stinne Glasdam, Günther H. Peters, Chapter Six – The Importance of Magnesium in the Human Body: A Systematic Literature Review, Editor(s): Gregory S. Makowski, Advances in Clinical Chemistry, Elsevier, Volume 73, 2016, Pages 169-193, https://doi.org/10.1016/bs.acc.2015.10.002

Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/

Forrest H. Nielsen, Chapter 31 – Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes, Editor(s): Ronald Ross Watson, Modulation of Sleep by Obesity, Diabetes, Age, and Diet, Academic Press,  2015, Pages 291-296, https://doi.org/10.1016/B978-0-12-420168-2.00031-4.

Sartori SB, Whittle N, Hetzenauer A, Singewald N. Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology. 2012 Jan; 62(1):304-12. Doi: 10.1016/j.neuropharm.2011.07.027. Epub 2011 Aug 4. PMID: 21835188; PMCID: PMC3198864.

Maryam Afsharfar, Mansour Shahraki, Mansour Shakiba, The effects of magnesium supplementation on serum level of brain derived neurotrophic factor (BDNF) and depression status in patients with depression,Clinical Nutrition ESPEN, Volume 42, 2021, Pages 381-386, https://doi.org/10.1016/j.clnesp.2020.12.022

Zheltova AA, Kharitonova MV, Iezhitsa IN, Spasov AA. Magnesium deficiency and oxidative stress: an update. Biomedicine (Taipei). 2016 Dec; 6(4):20. Doi: 10.7603/s40681-016-0020-6. Epub 2016 Nov 17. PMID: 27854048; PMCID: PMC5112180.

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Moringa Oleifera Benefits: Why This Super Food is taking over Modern Nutrition?

by with No Comment FoodWellness

Written By: Pragati Ekamalli, B.Pharm

Clinical Studies Reviewed By: Vikas Londhe M.Pharm (Pharmacology)

Final Review By:

Samruddhi Jadhav B.Sc-Microbiology, MSc-Nutrition and Food Science (Clinical & Holistic Nutritionist)

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Moringa Whole Leaves and Leaves Powder (Source: Freepik.com)

Introduction

Over the past decade, there has been a growing craze of recognizing nutrient-rich plants as superfoods, following the popularity of chia seeds; the latest addition of plant in to this trend is moringa (Moringa Oleifera). Although moringa is an ancient plant with an exceptional nutritional profile, some of its nutritional values were unknown in the past, and hence, this plant was hidden from the diet and nutrition industry. Moringa is now often considered a ‘miracle tree’ or ‘tree of life’ and is at the vanguard in modern nutritional discussions.

What is Moringa Oleifera?

Moringa also known as ‘drumstick’ or ‘horseradish tree’ is a multipurpose tropical tree. It is largely used for food and has abundant medicinal and agricultural uses. Moringa is nutritious, fast-growing and drought-tolerant plant. It is ancient plant, rediscovered in the 1990s and its cultivation has since become popular in South Asia, particularly the Himalayan region, and is also cultivated across Africa, South America, and Southeast Asia, where it is among the most economically valuable crops. All parts of the plant have been used traditionally for centuries; however, the leaves have been gaining popularity in the modern diet and nutrition industry.

Powerhouse of Nutrition

Moringa leaves are rich in vitamins, minerals, and plant-based proteins. Moringa contains all nine essential amino acids, making moringa a rare source of complete plant-based proteins. Moringa is richly packed with several vitamins, including vitamin A (beta-carotene), vitamin C, vitamin E, and several B vitamins like vitamin B1 (thiamine), vitamin B2 (riboflavin), and vitamin B3 (niacin). Moringa is packed with minerals like

calcium, iron, magnesium, potassium, and zinc. Moringa leaves are known for their antioxidant potential, the powerful antioxidants like quercetin, chlorogenic acid, and beta-sitosterol, which are responsible for combating oxidative stress and inflammation. It is also low in fat and contains no harmful cholesterol.

Health Benefits

“Numerous studies have already been conducted, and some are still ongoing, to understand the health benefits of moringa. The hype around moringa is not speculative, but it is backed by scientific research.” However, in our research, it is found that, as moringa is a plant and no active substance has yet been isolated to perform clinical trials on humans, most of the studies were performed in animal models only, where different extracts were used for activity.

Skin Health

For skin health, moringa offers an array of benefits. Its antioxidant properties help protect skin cells from free radical oxidative damage. As per one study, moringa slows down signs of aging such as wrinkles and loss of elasticity. Clinical studies have shown that topical application of moringa extracts can improve skin firmness and hydration. Additionally, its anti-inflammatory and antimicrobial properties make it effective in treating acne, eczema, and minor wounds. By reducing inflammation and promoting collagen synthesis, moringa supports faster skin healing and a clearer complexion.

According to one detailed study performed in China and published in Frontiers in Nutrition, moringa leaf extracts possessed promising anti-elastase and anti-collagenase activities.

Another study published in ‘Biomedicine and Pharmacotherapy’ related to the stem extract of the moringa plant shows protective effects against epidermal oxidative stress injury induced by hydrogen peroxide in keratinocytes by UVB radiation in mice.

Hair Health

 In hair care, moringa is equally beneficial. It nourishes the scalp and strengthens hair follicles due to its rich content of amino acids, iron, and vitamins, which are vital for hair growth.

One study published in the Pharmacognosy journal found that the seed oil of moringa possesses anti-alopecia activity. The compounds like phytosterol and fatty acid are responsible for the anti-hair fall effect. Moringa’s anti-hair fall effect works by inhibiting the 5α-reductase enzyme, thus preventing the formation of dihydrotestosterone (DHT) and its binding to androgen receptors in hair follicles. This action helps prevent hair loss. Additionally, other components such as tocopherols function as antioxidants, protecting the scalp and promoting healthy blood circulation, which aids in delivering essential nutrients to the hair. This action can be beneficial in maintaining scalp health and reducing dandruff and itchiness.

Source: Freepik.com

Source: Isagenix® International (YouTube) _ Moringa Benefits Documentary, “The Miracle Tree”

Diabetes Mellitus

Moringa is believed to help in managing diabetes by lowering blood sugar levels, improving insulin sensitivity, and reducing inflammation. Several studies have been published regarding the anti-diabetic potential of moringa, including various parts of the plant. On retrospective review published in the journal Nutrients, the studies conducted in animals for antidiabetic effects, and some human trials as well. Most of the animal models show a significant reduction in glycemia and glucose tolerance test. However, as DM is a chronic disease, long-term studies are needed. On the contrary, human trials are not consistent with animal studies, and most of the trials do not show an effect on glycemia; only two studies have shown the anti-diabetic effect. Hence, more detailed and deep research is needed to establish this connection.

Rheumatoid Arthritis

Moringa oleifera contains bioactive compounds like quercetin, kaempferol, and chlorogenic acid, which exhibit strong anti-inflammatory properties. A study published in the Journal of Pharmaceutical Sciences and Research shows that Moringa extract reduced inflammation in rat models of arthritis by decreasing inflammatory markers like TNF-α and IL-1β. Rheumatoid arthritis involves dysregulation of the immune system. Some compounds in Moringa may modulate immune responses. One study shows that Moringa seed extract modulated both humoral and cell-mediated immune responses in mice, published in the Indian Journal of Physiology and Pharmacology.

Bone Health

Moringa potentially reduces bone loss associated with oxidative stress and inflammation. Incorporating moringa into the diet may support bone health and help prevent conditions like osteoporosis, especially in aging populations. Moringa oleifera leaf extract has been shown to significantly enhance bone regeneration in critical-sized mandibular defects in rabbits, its osteogenic effects by stimulating osteoblast differentiation, reducing oxidative stress and inflammation, and inhibiting osteoclast activity. These findings support Moringa’s potential as a cost-effective, natural osteopromotive agent for bone regeneration.

Cardiovascular Health

Moringa leaves are rich in antioxidants like quercetin, chlorogenic acid, and beta-carotene. These compounds help reduce oxidative stress and inflammation, both key contributors to cardiovascular disease. Some animal and human studies have shown that Moringa can help reduce total cholesterol, low-density lipoprotein (LDL), and triglycerides. Moringa exhibits mild diuretic properties and vasodilatory effects, which can help lower blood pressure.

Eye Health

Moringa leaves are a notable source of beta-carotene. Gram for gram, moringa leaves can have more beta-carotene than carrots, depending on their preparation and freshness. One study investigated the moringa stem’s effect on cataract formation in mice induced by oxidative stress. The result showed that Moringa stem alleviates oxidative stress-induced cataract formation, and the mechanism of the effect is predominantly related to its improvement of the endogenous antioxidant system in the lens.

Anaemia

Moringa leaves are an excellent source of iron and vitamin C (which enhances iron absorption). Animal studies have shown that moringa leaf extracts can boost red blood cell count and hemoglobin levels. Another study showed that supplementation with moringa leaf powder has shown improvements in hemoglobin levels in children and pregnant women with anemia.

Functional Constipation

Moringa has positive effect on functional constipation and can cure functional constipation. One detailed study has been published in journal frontiers in microbiology showed that moringa significantly reduced constipation symptoms like delayed defecation, low fecal water content, and inhibited intestinal motility. High and medium doses of MOAE shortened the time to first stool, increased fecal number and water content, and improved gastrointestinal transit rate. Moringa restored the balance of gut hormones and neurotransmitters disturbed by loperamide.

Other health conditions

Moringa exhibits a collective therapeutic potential against asthma, bacterial infections, and liver diseases. Its anti-inflammatory and bronchodilator effects help alleviate asthma symptoms by reducing airway inflammation and improving respiratory function. The plant’s potent antimicrobial compounds, including isothiocyanates and flavonoids, combat a broad spectrum of bacterial pathogens, enhancing immune defense. Additionally, moringa demonstrates hepatoprotective activity by reducing oxidative stress and inflammation in the liver, thus supporting detoxification and tissue repair. Together, these multifaceted actions position moringa as a promising natural remedy for managing respiratory, infectious, and hepatic conditions.

Due to its combined properties such as boosting metabolism, improving gut health, providing antioxidants, and offering essential nutrients moringa is commonly used by many people as a natural aid for weight loss.

Conclusion

In conclusion, moringa stands out as a powerhouse of nutrition and a valuable addition to a balanced diet. Rich in essential vitamins, minerals, antioxidants, and amino acids, it supports immune function, reduces inflammation, and may help regulate blood sugar and cholesterol levels. Whether consumed as a fresh leaf, powder, or supplement, moringa offers a natural and accessible way to enhance overall health. As scientific interest in moringa continues to grow, its traditional uses are increasingly supported by modern research, making it not just a super food, but a symbol of how nature and science can work together for better health

References

Pareek A, Pant M, Gupta MM, et al, Moringa oleifera: An Updated Comprehensive Review of Its Pharmacological Activities, Ethnomedicinal, Phytopharmaceutical Formulation, Clinical, Phytochemical, and Toxicological Aspects. Int J Mol Sci. 2023 Jan 20;24(3):2098. Doi: 10.3390/ijms24032098. PMID: 36768420; PMCID: PMC9916933.

Lakshmipriya Gopalakrishnan, Kruthi Doriya, Devarai Santhosh Kumar, Moringa oleifera: A review on nutritive importance and its medicinal application, Food Science and Human Wellness, Volume 5, Issue 2, 2016, Pages 49-56, https://doi.org/10.1016/j.fshw.2016.04.001.

Islam Z, Islam SMR, Hossen F, et al, Moringa oleifera is a Prominent Source of Nutrients with Potential Health Benefits. Int J Food Sci. 2021 Aug 10; 2021:6627265. Doi: 10.1155/2021/6627265. PMID: 34423026; PMCID: PMC8373516.

Ali A, Akhtar N, Chowdhary F. Enhancement of human skin facial revitalization by moringa leaf extract cream. Postepy Dermatol Alergol. 2014 May; 31(2):71-6. Doi: 10.5114/pdia.2014.40945. Epub 2014 Apr 22. PMID: 25097471; PMCID: PMC4112252.

Xu Y, Chen G and Guo M (2022) Potential Anti-aging Components From Moringa oleifera Leaves Explored by Affinity Ultrafiltration With Multiple Drug Targets. Front. Nutr. 9:854882. doi: 10.3389/fnut.2022.854882

Yu Zhou, Wushuang Yang, Zhiqun Li, et al, Moringa oleifera stem extract protect skin keratinocytes against oxidative stress injury by enhancement of antioxidant defense systems and activation of PPARα, Biomedicine & Pharmacotherapy, Volume 107, 2018, Pages 44-53, https://doi.org/10.1016/j.biopha.2018.07.152

Korassa YB, Saptarini NM, Mustarichie R, Hendriani R. The Potential of Moringa (Moringa Oleifera Lamk) Seed Oil as Anti-Alopecia. Pharmacogn J. 2022;12(1): 379-387

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Alessandro Leone, Sara Di Lello, Simona Bertoli, Moringa oleifera leaf powder enhances glycemic control in sahrawi women with type 2 diabetes: Findings from a 3-month unblinded randomized controlled trial, PharmaNutrition, Volume 31, 2025, 100434, https://doi.org/10.1016/j.phanu.2025.100434.

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