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What is ZMA?
ZMA (Zinc Magnesium Aspartate) is a widely used dietary supplement by fitness lovers. It contains a combination of three nutrients - zinc, magnesium, and vitamin B6.&nbsp;
Bodybuilders and athletes use ZMA to enhance muscle recovery, support new muscle growth and improve sleep quality. As observed in some studies, people with intense workouts often have low levels of zinc and magnesium and taking ZMA supplements may significantly improve their athletic performance and training adaptations.
&nbsp;
ZMA: Benefits &amp; Uses
Here are a few claimed ZMA supplement benefits.
<ol>
<li>Enhance exercise performance:&nbsp;Studies support that ZMA may help boost exercise capacity. Low levels of zinc and magnesium are associated with low testosterone levels. ZMA may improve testosterone levels and insulin growth factor (IGF-1), essential for muscle strength, power and recovery.</li>
<li>Support immune health: Zinc, magnesium and vitamin B6, all three nutrients, play a vital role in immune health. With its potent antioxidant properties, zinc speeds up wound healing and reduces infection risk. Magnesium and vitamin B6 prevent inflammation and support immune cell growth.&nbsp;</li>
<li>Promote healthy sleep: Combining magnesium and zinc may help improve sleep health by regulating the sleep-wake cycle and calming our brain nerves.</li>
<li>Support healthy blood sugar levels: Zinc supplementation may help improve HbA1c levels by improving insulin sensitivity and preventing resistance.</li>
<li>Improve metabolism: Zinc plays a significant role in thyroid hormone production. This hormone directly affects metabolic rate and the body's fat-burning ability.</li>
<li>Uplift mood: Vitamin B6 is involved in the synthesis of neurotransmitters like dopamine and serotonin that help alleviate depression and improve mood.</li>
</ol>
&nbsp;
How does ZMA work?
ZMA typically contains a blend of zinc methionine or aspartate, magnesium aspartate and vitamin B6. Studies have shown that ZMA supplementation may notable significant muscle gains, amplify muscle strength and endurance and improve sleep health.&nbsp;
All three nutrients in the ZMA supplement are vital for healthy immune function, muscle protein synthesis, energy metabolism, sleep and nerve regulation. They act together in the body to support various physiological processes and improve overall physical performance.
&nbsp;
How to choose the right ZMA for you?
One may consider these factors while opting for a ZMA supplement.
<ol>
<li>Check the ingredients. It should contain zinc, magnesium and vitamin B6, and the amount should not exceed 100% RDA.</li>
<li>The product should be free from fillers and harmful additives.</li>
<li>People allergic to gluten, soy or any foodstuff must carefully read the allergen info and warnings.</li>
<li>The product must be FSSAI-approved and lab-tested.</li>
<li>One must prefer buying a reputable brand from a trusted source.</li>
</ol>
&nbsp;
How to use ZMA?
<ol>
<li>Using ZMA per the instructions mentioned on the pack is advisable. One can take it one hour before bedtime or on an empty stomach.&nbsp;</li>
<li>Zinc and magnesium are poorly absorbed with food. Therefore, it is better to avoid taking ZMA with meals.&nbsp;</li>
<li>Zinc may interfere with calcium absorption; therefore, avoid taking ZMA with calcium-rich foods.</li>
<li>Taking ZMA with a pinch of black pepper may enhance its absorption.</li>
</ol>
&nbsp;
Where to buy ZMA?
<a class="editor-rtfLink" href="https://nutrabay.com/" target="_blank">Nutrabay.com</a>&nbsp;is India's most trusted leading online website for the best ZMA tablets and capsules for men and women. Products sold on Nutrabay are 100% authentic as they are sourced either directly from the brands or official importers. We guarantee a hassle-free buying experience online with secure payment options. Check out Nutrabay for the best ZMA price to feel great every day and build a perfectly healthy body.&nbsp;
&nbsp;
Which is the best ZMA?
<a class="editor-rtfLink" href="https://nutrabay.com/product/nutrabay-pro-zma-500mg/" target="_blank">Nutrabay Pro Zinc Magnesium B6</a>&nbsp;is the best ZMA supplement for fitness enthusiasts and bodybuilders. It provides all three nutrients at 100% RDA and is free from harmful substances and unwanted additives. Nutrabay ZMA helps speed up the muscle recovery rate. It improves sleep health, reduces fatigue and keeps you energetic throughout the day.&nbsp;
&nbsp;
Is ZMA safe to use?
ZMA is generally considered safe when taken within the prescribed dosage. One must avoid taking ZMA tablets in excess as they may cause zinc toxicity and negatively affect muscle and immune health.
&nbsp;
Frequently Asked Questions (FAQ)
1. Are there any ZMA side effects?
ZMA is usually safe to use. However, consuming large doses may cause side effects like headaches, abdominal cramps and affect liver and kidney health. Therefore, one must take ZMA as required to enjoy the health benefits.
&nbsp;
2. What is the best time to take ZMA?
One should prefer taking ZMA either on an empty stomach or at bedtime. It is better to avoid taking it with meals or any calcium-rich food.
&nbsp;
3. What is ZMA full form?
ZMA refers to Zinc Monomethionine Aspartate.

What is Melatonin?
Melatonin is fondly called the sleep hormone. Our body naturally produces it, and it is secreted by the pineal gland located in our brain. This hormone is released in the body in response to darkness in accordance with the body clock. Darkness triggers more melatonin production, which signals the body to sleep.
Due to its significant role in regulating the sleep-wake cycle, melatonin supplements have gained popularity among people who experience trouble sleeping. 
 
Melatonin: Benefits & Uses
Here are some of the benefits one can expect from taking melatonin tablets:
<ol>
 <li>May support better sleep: Try a melatonin supplement if you experience sleep issues or want to reduce jet lag symptoms due to frequent traveling. Studies have shown that melatonin is a natural sleep aid and taking it before bedtime can help us fall asleep better and improve overall sleep quality.</li>
 <li>Reduce the risk of depression: Lack of adequate sleep and changes in our circadian rhythm is linked with an increased chance of depression and mood disorders. Melatonin supplements can help prevent that.</li>
 <li>May boost Human Growth Hormone (HGH) levels: People with an active lifestyle, like athletes, gym-goers, and bodybuilders, may benefit from taking melatonin tablets. Meta-analysis suggests that melatonin supplementation may increase HGH levels in men and improve strength and muscle growth. </li>
 <li>May promote eye health: By acting as a powerful antioxidant, melatonin supplements keep our eyes healthy, protect the retina from damage, delay age-related macular deterioration, and preserve visual acuity.</li>
</ol>
 
How does melatonin work?
Melatonin works with circadian rhythm or our body&apos;s internal clock. It binds to receptors in the body, reduces nerve activity, and helps us relax. In addition, it can reduce dopamine levels, a hormone that enables us to stay awake. Melatonin levels begin to rise in the body when it is dark outside, signaling to your body that it is time to sleep. 
 
How to choose the right melatonin for you?
Melatonin supplements are widely available as pills, tablets, gummies, syrups, and strips. You may find them in various formulations or combinations with natural herb extracts. Buyers of melatonin supplements should carefully read the ingredient list. The product must be free from harmful additives that can pose health risks. Check the dosage and opt for only a certified and tested supplement.
 
How to use melatonin?
Start with a small dosage if you plan to take a melatonin supplement. It is advisable to take it two hours before bedtime. One can take chewable melatonin gummies or strips just like that. 
Melatonin pills or tablets can be swallowed with water or milk. Avoid taking it with caffeine or alcohol.
 
Where to buy melatonin?
<a href="https://nutrabay.com/nutrabay/">Nutrabay</a> provides you with the best supplements at the most genuine prices and the assurance of authenticity. You can check out the range of the best melatonin brands in India at Nutrabay with guaranteed hassle-free delivery.
 
Is melatonin safe to use?
Research indicates that melatonin is safe, non-toxic, and non-addictive for adults&apos; short- and long-term usage. One should not exceed the recommended dosage, which may vary from brand to brand.
However, it may interfere with certain medications like anti-depressants, blood thinners, sedatives, and immunosuppressants. If you are on any medications, seek medical advice to enjoy the efficacy of a melatonin supplement.
 
Frequently Asked Questions (FAQs)
1. How to increase melatonin naturally?
One can increase melatonin naturally by including the following in the diet:
- Melatonin-rich foods like tart cherries, chicken, tomato, nuts, and seeds.
- Tryptophan-rich foods include dairy, banana and grains, eggs, pulses, meat, and fish.
- Vitamin B6-rich foods like beans, avocado, chicken, nuts, and seeds.
 
2. What is the ideal melatonin dosage?
One should begin with the lowest dosage possible, and you can gradually increase the dosage under the supervision of your doctor. Doses of 0.5-10 mg per day appear effective, though it is best to follow label recommendations.
 
3. Are there any melatonin side effects?
Melatonin is usually safe with minimal side effects like sleepiness, dizziness, headache, and nausea. 
 
4. What happens in the case of melatonin overdose?
Too much melatonin can alter your body&apos;s natural sleep-wake cycle.
It can also cause side effects like:
<ul>
 <li>Anxiety</li>
 <li>Dizziness</li>
 <li>Daytime drowsiness</li>
 <li>Headache</li>
 <li>Joint pain</li>
 <li>Nausea</li>
 <li>Altered blood pressure</li>
</ul>
 
5. What are the natural sources of melatonin?
Here are some melatonin foods:
<ul>
 <li>Tart cherry</li>
 <li>Chicken</li>
 <li>Pomegranate</li>
 <li>Olives</li>
 <li>Grapes</li>
 <li>Tomatoes</li>
 <li>Pineapple</li>
 <li>Cucumber</li>
 <li>Broccoli</li>
 <li>Oranges</li>
 <li>Oats</li>
 <li>Nuts and Seeds</li>
</ul>
 
6. What is the difference between melanin and melatonin?
Melanin is a pigment present in the skin, eyes, ears, hair, and central nervous system. It is responsible for our skin colour and is produced by tyrosine.
Melatonin is a hormone produced by tryptophan and is present in the brain, liver, intestines, blood, and muscles. 
 
7. Is melatonin safe for children?
Melatonin for kids is generally considered safe. It may help them to cope with sleeping difficulties. However, it should always be given under the doctor&apos;s supervision for appropriate dosing and to prevent any side effects.

Melatonin

Supplements for Sleep

What is Collagen?
Collagen is the body&apos;s most abundant protein (approx. 30%) and forms the structural component of muscles, bones, tendons, skin, ligaments, blood vessels, and cornea. It comprises amino acids like proline, glycine, arginine, and hydroxyproline.&nbsp;
Collagen is also present in the muscle tissues, blood vessels, digestive tract, heart, gall bladder and kidneys, holding the cells and tissues together. Collagen is a major component of hair and nails.
As we age, the production of collagen declines in the body. Therefore, collagen supplements have become incredibly popular.
We can also obtain it through diet by having collagen-rich foods like bone broth, chicken, fish, eggs, citrus fruits, beans, green leafy veggies, garlic, soy, bell peppers, legumes, and broccoli.&nbsp;
 
Collagen: Benefits &amp; Uses
<ol>
 <li>Support joint and muscle health: Collagen is necessary for all. It keeps our joints, ligaments, and tendons strong. For an active person, athlete, or bodybuilder, a lack of collagen can cause muscle pain, soreness, reduced recovery, and increased injury risk. Similarly, low collagen levels among older adults can result in joint and bone pain, arthritis and stiffness, affecting the range of motion.</li>
 <li>Improve skin health: Collagen plays a significant role in maintaining skin elasticity and hydration. Collagen supplements promote natural collagen production in the body and other proteins that help structure your skin, reducing fine lines, dryness and wrinkles.</li>
 <li>Boost muscle mass: Collagen is an essential component of skeletal muscle; hence it may help boost muscle mass. Collagen may not be as effective as whey protein because it lacks leucine, but studies suggest adding collagen may stimulate muscle protein synthesis.</li>
 <li>Support gut health: Collagen contains glutamine amino acid, which is critical for a healthy gut and preventing diseases like leaky gut and Inflammatory Bowel Syndrome (IBS).</li>
 <li>Healthy hair and nails: Our hair and nails are primarily made of keratin protein. Lack of collagen also results in hair thinning and brittle nails because collagen contains amino acid - proline required to build keratin protein. So if you are looking for a one-stop remedy for hair fall, hair thinning, and brittle nails, collagen is the answer.</li>
 <li>Potent antioxidant: This connective tissue collagen provides the amino acid - glycine, which our body needs to synthesize glutathione - the most powerful antioxidant.</li>
</ol>
 
Collagen Types
Collagens in the human body are strong and flexible. Various types of collagen are present in the body, but most belong to types 1, 2, and 3.&nbsp;
<ol>
 <li>Type 1: This beauty collagen is considered the best for the skin and is present in ample amounts in our body. It is usually sourced from fish in supplements. A reduction in type 1 collagen in the body can cause our skin to sag and become loose.</li>
 <li>Type 2: It is prevalent in elastic cartilage that cushions our joints and spine. Type 2 collagen is exceptionally healthy for cartilage and our skeletal system and is majorly sourced from chicken.&nbsp;</li>
 <li>Type 3: This type is generally found in organs, muscles, and bone marrow. Marine collagen is rich in types 1 and 3 collagen.</li>
</ol>
 
How to choose the right collagen for you?
It is essential to determine the reason for which you want to buy collagen supplements.
<ol>
 <li>One should always go for hydrolyzed collagen peptides as they are rapidly absorbed into the body.</li>
 <li>If you require collagen for your skin, go for type 1 marine collagen supplements.</li>
 <li>Choose collagen type 2 if you are taking it to strengthen joints and ease the pain.&nbsp;</li>
 <li>Type 3 collagen is beneficial during lung injury and kidney and vascular disorders.</li>
 <li>Vegetarian or vegan people can go for supplements that provide vegan collagen.</li>
 <li>Taking a collagen supplement infused with biotin and vitamin C can work wonders for your skin. Similarly, a collagen supplement with glucosamine can help alleviate the pain in your joints and keep them healthy.</li>
 <li>One should prefer a collagen supplement with fewer ingredients that contain no unhealthy sugars and preservatives.&nbsp;</li>
 <li>The product must be lab-tested with third-party certification.</li>
</ol>
 
How to use collagen?
Oral collagen supplements are widely available in powder, liquid, and capsule forms. One can take collagen powder with water or juice or add it to smoothies. Unflavoured collagen powder can also be added to tea, coffee, or baked goods.&nbsp;
Collagen tablets or capsules can simply be swallowed with water or a beverage of your choice.
 
Where to buy collagen?
You can visit&nbsp;<a class="editor-rtfLink" href="https://nutrabay.com/" target="_blank">Nutrabay</a>&nbsp;to avail best collagen supplements in India. Nutrabay provides you with the best prices and deals on all brands, making it one of the most affordable options for purchasing supplements. You can be assured of 100% genuine products and the best collagen powder price with Nutrabay, as each one is sourced from the brand directly.&nbsp;
 
Is collagen safe to use?
Collagen supplements are generally safe to consume. Some people might experience mild collagen side effects like bloating, heartburn, and abdominal discomfort.&nbsp;
People who are allergic to fish, eggs, and shellfish might experience allergic symptoms; hence it is advisable to read the allergen list carefully.&nbsp;
 
Frequently Asked Questions (FAQs)
1.&nbsp;Which nutrients increase collagen production?
Apart from collagen foods, it is good to include foods rich in vitamin C, copper, proline, and glycine amino acids to increase collagen production naturally. For example, bell peppers, eggs white, wheat germ, cabbage, asparagus, lentils, sesame seeds, and cashew nuts.
 
2.&nbsp;What can damage collagen?
There could be several causes because of which collagen levels may decline in the body:
<ul>
 <li>Age.</li>
 <li>Smoking.</li>
 <li>Environmental pollutants and chemicals.</li>
 <li>Ultra-violet rays.</li>
 <li>High sugar and refined carbs intake.</li>
 <li>Autoimmune disorders.</li>
</ul>
 
3.&nbsp;Can I take two types of collagen supplements together?
Yes, you may take but ensure not to increase the recommended daily dosage.
 
4.&nbsp;For how long can I take collagen supplements?
It is advisable to take a collagen supplement for at least eight weeks to see the results. However, the period may vary depending upon the reason for which the person is taking it.
 
5.&nbsp;How much collagen can I take per day?
Powdered supplement packaging often suggests taking 1-2 tablespoons daily, while a collagen tablet, capsule, or gummy supplement may recommend 1-2 pieces.
Depending on the supplement, the servings can vary significantly in collagen content, so it is better to use the nutrition facts for detailed dosage information.

Collagen

What is Biotin?
Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that is a co-factor in various enzymatic metabolic processes in the body. Our body needs biotin during energy metabolism and also to keep hair, skin, and nails healthy.&nbsp;
Low levels of biotin can cause hair thinning, skin rash, brittle nails, and low energy levels. Hence, it is necessary to maintain adequate biotin intake.
We can get this essential nutrient either through diet or biotin tablets. Some biotin-rich foods are nuts, legumes, egg yolk, whole grains, organ meat, banana, mushroom, and cauliflower.&nbsp;
 
Biotin: Benefits &amp; Uses
These are how biotin benefits us.
<ol>
 <li>Regulate metabolism: Inadequate biotin intake can severely affect our energy levels as we need this vitamin during carbs, protein, and fat metabolism to derive energy.&nbsp;</li>
 <li>Healthy skin and nails: If you have dry, scaly skin and weak nails, it could be due to biotin deficiency. Biotin keeps our skin healthy by supporting the production of fatty acids and helping oil glands function correctly.</li>
 <li>Healthy hair: We all know the value of keratin for our hair health. Biotin can support the health of your hair, strengthen the hair and add shine to it by stimulating keratin production in hair and increasing the rate of follicle growth.</li>
 <li>Suppress inflammation: The anti-inflammatory and anti-allergic properties of biotin minimize the various health issues related to inflammation.</li>
 <li>Maintain blood sugar levels: Biotin helps maintain blood glucose levels by increasing insulin hormone production in the body, reducing diabetes risk.</li>
 <li>Protect the brain: The brain needs biotin to form the myelin sheath, one of the fatty substances required for protecting the brain from various problems. It also helps in regulating normal brain functioning.&nbsp;</li>
</ol>
 
How to choose the right biotin for you?
Biotin supplements are widely available in capsules, syrups, tablets, and gummies. While opting for a biotin vitamin supplement, it is best to choose one with third-party testing to ensure quality and purity. Consider any allergy warnings and precautions mentioned.&nbsp;
If you are looking for biotin for hair, buying a standalone biotin supplement is not mandatory. Instead, you can opt for a supplement specifically formulated for hair health containing biotin and other essential nutrients.
Pregnant women and people on medications must seek medical advice as dietary supplements may interfere with some medicines.&nbsp;
 
How to use biotin?
One can take biotin tablets or capsules with water. Generally, biotin capsules or other supplement forms contain more biotin than the daily recommended allowance; hence it is not advisable to exceed the mentioned dosage on the pack.&nbsp;
Maintaining a consistent biotin intake for a few months is more promising for the best results.
 
Where to buy biotin?
You can visit&nbsp;<a class="editor-rtfLink" href="https://nutrabay.com/" target="_blank">Nutrabay</a>&nbsp;to avail best biotin tablets for hair growth. Nutrabay provides you with the best prices and deals on all brands, making it one of the most affordable options for purchasing supplements. You can be assured of 100% genuine products and the best biotin tablets in India with Nutrabay, as each one is sourced from the brand directly.&nbsp;
 
Is biotin safe to use?
Biotin supplements are generally considered safe. Since biotin is a water-soluble vitamin, excess biotin gets flushed out of the body. Therefore, there are no reports of any significant biotin tablets side effects.
However, one must avoid consuming more than the suggested dosage.&nbsp;
 
Frequently Asked Questions (FAQs)
1.&nbsp;What are the signs of biotin deficiency?
These are some biotin deficiency symptoms.
<ul>
 <li>Hairfall or thinning</li>
 <li>Skin rashes</li>
 <li>Heart problems</li>
 <li>High cholesterol levels</li>
 <li>Brittle nails</li>
 <li>Conjunctivitis</li>
 <li>Hearing and vision problems</li>
</ul>
 
2.&nbsp;How much biotin per day is needed?
As per ICMR, 40 mcg is the biotin daily requirement to prevent its deficiency.
 
3.&nbsp;What should be the biotin dosage?
It is necessary to provide 30 mcg of biotin per day through biotin foods or supplements. However, one can take 100-600 mg of biotin daily to treat the deficiency. However, taking medical advice is the best as your doctor can provide more individual information about dosage.&nbsp;

Biotin

Supplements for Skin & Hair

Supplements for PCOD

Supplements for Liver & Kidney

Supplements for Immunity

Pre & Probiotics

What is dietary fiber?
Dietary fiber is a type of non-digestive carbohydrate and is one of the primary reasons to consider including plant-based foods in a regular diet. This macronutrient plays a vital role in keeping our metabolic, gut and heart health strong. Non-starch polysaccharides, cellulose, resistant starch and fructooligosaccharides are dietary fiber examples. Currently, ICMR recommends 25-40 grams of dietary fiber daily. 
 
Dietary fibre: Benefits & Uses
Let&apos;s understand the importance of dietary fibre for our health.
<ol>
 <li>Better gut health: Constipation is a prevalent digestive issue many faces and inadequate dietary fiber intake could be one of the reasons. The role of dietary fibre in keeping our bowel movements healthy is well-established. It adds bulk to the stool and supports easy elimination of waste from the body.</li>
 <li>Weight loss and management: Studies support that dietary fiber plays a significant role in weight loss. It helps reduce overall calorie intake and improve body composition by providing fullness for a longer duration.  </li>
 <li>Healthy blood sugar levels: People with diabetes can easily consume carbohydrate foods rich in dietary fibre. Studies have shown that dietary fibre helps reduce HbA1c levels, improve insulin sensitivity and overall metabolic health.</li>
 <li>Strong immunity: The majority of immune cells reside in our gut. Dietary fibre benefits our immune health by increasing the growth of good microbes in the gut.    </li>
 <li>Reduce inflammation: Low dietary fibre intake may increase the risk of inflammation in the body. Research suggests that adequate fiber intake significantly reduces the levels of pro-inflammatory markers..</li>
 <li>Lower cardiovascular disease risk: Soluble dietary fiber benefits heart health by reducing coronary heart disease risk. It has been found that dietary fiber promotes the elimination of harmful LDL cholesterol and prevents its accumulation.</li>
 <li>Minimize colorectal cancer risk: Colorectal cancer is one of the most prevalent cancer globally. Optimal fiber intake helps keep the colon healthy and may minimize cancer risk.</li>
 <li>Detox naturally: Dietary fiber acts as a natural detoxifier and promotes regular toxin elimination from the body. </li>
</ol>
 
Dietary fiber: Types
There are two types of dietary fiber:
<ol>
 <li>Soluble dietary fiber: This type of fiber is soluble in water and forms a gel-like substance. The gut bacteria can metabolize it. Soluble fiber helps reduce cholesterol levels by binding itself to harmful cholesterol to prevent it from getting absorbed. Apple, oat, sweet potato, lentils, seeds, and barley are soluble dietary fiber foods.</li>
 <li>Insoluble dietary fiber: As the name suggests, it does not dissolve in water and plays a role in adding bulk to the stool. Insoluble fiber helps prevent constipation and promote healthy bowel health. Wheat bran, nuts, seeds, whole grains, and broccoli are the sources of dietary fibre.</li>
</ol>
 
How to choose the right dietary fiber for you?
Choosing a suitable digestive fibre supplement depends on various factors.
<ol>
 <li>It is essential to determine the daily fiber needs and the reason to opt for a fiber supplement, based on which one can decide the dosage.</li>
 <li>Identify the health goal. For example, soluble fiber is good for reducing cholesterol, and insoluble fibre is good for alleviating constipation. One can also consider a mix of both to enjoy the health benefits.</li>
 <li>If you are unsure of your dietary need, it is advisable to consult a doctor or an expert.</li>
 <li>It is advisable to opt for a certified brand and buy from a trusted seller like Nutrabay.</li>
</ol>
 
How to use dietary fiber?
One can consume digestive fibre supplements like glucomannan and psyllium husk as per the instructions mentioned in the pack. It is advisable to drink plenty of water and avoid taking fibre in excess to prevent any abdominal discomfort.
 
Where to buy dietary fiber?
<a target="_blank" href="https://nutrabay.com/">Nutrabay.com</a> is India&apos;s most trusted leading online website for the best digestive fibre supplements for men and women. Products sold on Nutrabay are 100% authentic as they are sourced either directly from the brands or official importers. We guarantee a hassle-free buying experience online with secure payment options. Check out Nutrabay for the best dietary fiber price to feel great every day and build a perfectly healthy body. 
 
Is dietary fiber safe to use?
Dietary fiber supplements are usually considered safe to use. However, one must start with small dosages and avoid taking them in large quantities at once. Taking dietary fiber in excess may cause bloating, constipation, or gas formation. It is advisable to drink plenty of water while taking fiber supplements.
 
Frequently Asked Questions (FAQs)
1. Name two foods rich in dietary fibre.
Oats and apples are good dietary fiber foods.
 
2. What is the dietary fibre function in the body?
Dietary fiber has several important functions in the body. It promotes healthy digestive, immune, heart and gut health. Fiber also aids weight management and regulates healthy blood glucose and cholesterol levels.
 
3. What is the difference between dietary fibre and crude fibre?
Dietary fiber refers to the specific indigestible components of plant foods, including soluble and insoluble. 
Crude fiber is determined using a laboratory measure. It refers to the total fiber content in a food material without distinguishing between different types of fiber or other components of plant material.
 
4. How to increase dietary fibre intake?
One can include fiber-rich foods like whole grains, fruits and vegetables in the diet. In case the daily needs are not met through dietary sources, one can also consider digestive fibre supplements.

Digestive Fibres

What are Digestive Enzymes?
Digestive enzymes are substances produced and secreted by our gastrointestinal system to digest food. Their primary role is to break down and absorb nutrients like proteins, carbohydrates, and fats. 
Carbohydrates, proteins, and fats are large complex molecules that must be broken down into smaller ones to absorb into the bloodstream and carry throughout the body easily. Digestive enzymes are necessary for this process.
Some people do not have enough digestive enzymes, or their bodies do not release the enzymes as they should. They can opt for digestive enzyme supplements that mimic the action of naturally occurring digestive enzymes and aid in better digestion and absorption. 
 
Digestive Enzymes: Benefits & Uses
These are some claimed benefits of digestive enzyme supplements.
<ol>
 <li>Better nutrient absorption: The primary role of any digestive enzyme supplement is to support our digestive system in the complete breakdown of food for better absorption.</li>
 <li>Increase energy levels: We eat food to derive energy; hence digestive enzymes ensure the smooth functioning of our metabolic processes to maintain a continuous energy supply.</li>
 <li>Prevent inflammation: Studies have shown that some proteolytic enzymes like trypsin, chymotrypsin, and rutin effectively reduce inflammation. </li>
 <li>Reduce symptoms of indigestion: Digestive enzymes promote the better breakdown of food which is necessary to prevent signs of indigestion. This is because bacterial growth on partial or undigested food in the small intestine provokes swelling, gas issues, loose bowels, and Inflammatory Bowel Syndrome (IBS).</li>
 <li>Prevent fatigue and anxiety: When our body does not digest the food the way it should, it can not extract and absorb the essential nutrients needed. Over time, the person is likely to become nutrient-deficient, causing stress-related symptoms like fatigue, mood fluctuations, anxiety, and sleep issues.</li>
 <li>Healthy weight support: Research studies have shown that people who struggle to lose weight have poor gut health and often suffer from digestive issues. Digestive enzyme supplements may help with weight reduction by speeding up the process of digestion and supporting metabolism. </li>
</ol>
 
Digestive Enzymes: Types
Here is a list of digestive enzymes that target a specific nutrient and assist in its digestion and assimilation.
<ol>
 <li>Amylase: This is a carbohydrate-digesting enzyme that digests starch. Both salivary glands and pancreas secrete amylase enzyme.  </li>
 <li>Maltase: This enzyme helps break down maltose into glucose (simple sugar), an instant energy source for the body.</li>
 <li>Lactase: Lactase enzyme is needed to digest lactose, a carbohydrate (sugar) in dairy products that gets converted to glucose and galactose. People with lactose intolerance lack this enzyme, due to which they cannot digest dairy products and might experience symptoms like bloating, gas formation, and stomach cramps. </li>
 <li>Lipase: This is an enzyme that digests fat and converts it into fatty acids and glycerol. Lipase is also needed to absorb fat-soluble vitamins like vitamins A, D, E, and K.</li>
 <li>Sucrase: The sucrase enzyme is needed to digest sucrose (sugar) and break it down into glucose and fructose.</li>
 <li>Proteases: These proteolytic enzymes help digest protein by breaking them into amino acids. Pepsin, chymotrypsin, trypsin, and carboxypeptidase A and B are produced in the stomach and pancreas.</li>
</ol>
 
How to choose the right digestive enzyme for you?
Digestive enzyme supplements are available in syrup, capsules, and tablets form. Before you buy any supplement, it is essential to check the ingredient list, especially if you are allergic or sensitive to any food. The price and dosage of digestive enzymes can vary from brand to brand; hence it is advisable to take medical advice to make a suitable choice to get the desired level of enzymes.
 
How to use digestive enzymes?
One should prefer taking a digestive enzyme syrup or tablet before a meal. However, one should prefer taking it only after a doctor&apos;s consultation for any medical condition like IBS or leaky gut.
 
Where to buy digestive enzymes?
You can visit <a class="editor-rtfLink" href="https://nutrabay.com/" target="_blank">Nutrabay</a> to buy the best digestive enzyme syrup in India. Nutrabay provides you with the best prices and deals on all brands, making it one of the most affordable options for purchasing supplements. You can be assured of 100% genuine products and the best digestive enzymes tablets or supplement prices with Nutrabay, as each is directly sourced from the brand.
 
Is digestive enzyme safe to use?
Digestive enzyme supplements are generally safe to consume. They are widely taken by people with indigestion issues, fitness lovers, athletes, and bodybuilders. Those diagnosed with enzyme insufficiency must consult a doctor first, as they might require prescription digestive enzymes. Common digestive enzymes side effects include nausea, diarrhoea, constipation, and stomach cramps.
 
Frequently Asked Questions (FAQs)
1. Which protein-digesting enzyme is present in pancreatic juice?
Pancreatic juice contains enzymes that digest carbs, proteins, and fats. Trypsin is the pancreatic enzyme effective in digesting proteins.
 
2. Who can use digestive enzyme supplements?
One can opt for digestive enzymes during the following conditions.
<ul>
 <li>Frequent indigestion issues.</li>
 <li>Pancreatitis.</li>
 <li>Pancreatic surgery.</li>
 <li>Diabetes.</li>
 <li>Cystic fibrosis.</li>
</ul>
Athletes, active people, and bodybuilders can also use them for better digestion and absorption of their diets.
 
3. Are there any foods with digestive enzymes?
Foods containing natural digestive enzymes are:
<ul>
 <li>Pineapple</li>
 <li>Papaya</li>
 <li>Kiwi</li>
 <li>Banana</li>
 <li>Mango</li>
 <li>Ginger</li>
 <li>Kimchi</li>
 <li>Kefir</li>
 <li>Sauerkraut</li>
 <li>Honey</li>
 <li>Avocado</li>
</ul>

Digestive Enzymes

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