Supplements and Natural Remedies: practical picks you can use today

Want simple, science-backed ways to feel better without complicated routines? This page pulls together clear, practical info on four natural supplements people actually use: ginger, Asparagus racemosus (Shatavari), Malabar nut, and black currant. You’ll find what each one does, how people take them, and straight-up safety tips so you can decide what fits your life.

What each supplement is for — quick, real-world uses

Ginger: Used for digestion, nausea, and mild inflammation. People take ginger as tea, grated fresh, capsules, or crystallized root. Research often uses about 500–1,000 mg daily for nausea and digestive comfort. If you prefer tea, steep 1–2 teaspoons of fresh grated ginger for 5–10 minutes.

Shatavari (Asparagus racemosus): A traditional Ayurvedic herb commonly used for digestive support, energy, and women’s health. Supplements come as powdered root, capsules, or liquid extract. Typical capsule doses range from 300–500 mg once or twice daily, or 1–3 g of the powdered root per day when mixed in food.

Malabar Nut (Adhatoda/Justicia adhatoda): Often used to support respiratory comfort and clear airways. You’ll find it as teas, syrups, or standardized extracts. Follow product label directions—traditional use is in measured extracts rather than raw herb. It’s a good option during seasonal coughs, but check interactions if you’re on prescription meds.

Black Currant: Packed with antioxidants, commonly taken to support immune and skin health and to add color and flavor to smoothies. Supplements are usually 300–1,000 mg per day of extract; you can also eat the berries or use juice, but watch added sugars in commercial juices.

How to use them safely and smart shopping tips

Start low and see how you feel. Try one new supplement at a time for 1–2 weeks so you notice benefits or side effects. Pregnant or breastfeeding? Ask a healthcare pro before starting anything new—some herbs can affect hormones or pregnancy.

Watch for interactions: ginger can increase bleeding risk in high doses, so avoid large amounts before surgery or with strong blood thinners. Shatavari has mild estrogen-like effects; if you have hormone-sensitive conditions, consult your doctor. With Malabar nut and black currant, follow product dosing and check with your pharmacist if you take prescription medicines.

Buy smart: choose brands with third-party testing, check standardized extract amounts on the label, and avoid proprietary blends that hide ingredient doses. Store herbs in a cool, dry place and toss anything past its expiration.

If you want deeper reads, click the individual guides on ginger, Shatavari, Malabar nut, and black currant for how to prepare them, specific dosing examples, and what to expect in the first weeks. Try small changes—tea, capsule, or a spoon of powder—and track how you feel. That’s the fastest way to find what works for you.