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  • We break down the science behind iron deficiency, why Indian women are disproportionately affected, and what actually works.
  • Our goal is simple: give you the knowledge to stop guessing and start feeling like yourself again.
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Health and Wellness: Complete Guide to Definitions, Components, and Natural Supplements
Health and Wellness: Complete Guide to Definitions, Components, and Natural Supplements
Health and wellness are terms often used interchangeably, but they carry distinct meanings. Understanding the difference between health and wellness, along with their core components, is essential for building a... Read more...
How do vitamin B6 supplements help you and in what daily dosage?
Vitamin B6 supplements support metabolism, neurotransmitter production, red blood cell formation, and PMS/morning sickness relief, especially if deficient. Key Benefits Aids protein/amino acid use for muscle repair, reduces PMS anxiety/breast pain (50-100mg), eases nausea in pregnancy (10-25mg), and lowers homocysteine for heart health. May help mood/anxiety at higher doses under supervision. Daily Dosage RDA: 1.3mg adults <50; 1.5-1.7mg >50; pregnant 1.9mg. Supplements: 10-50mg for deficiency/PMS; avoid >100mg long-term to prevent neuropathy. Take with food. Read more...
What are three simple rules for good nutrition?
Three simple rules for good nutrition are: prioritize whole foods, balance every meal with protein/fiber/fats, and stay hydrated daily. Whole Foods First Choose unprocessed items like fruits, veggies, nuts, eggs, and grains over packaged snacks, 80% of your plate should be these for sustained energy and nutrients, fitting your protein/muscle goals. Balanced Plate Divide meals: half veggies/fruits, quarter lean protein (paneer, lentils), quarter whole carbs (oats, sweet potato); adds fiber to stabilize blood sugar for liver health. Hydrate Consistently Drink 3L water daily (more if active); lemon-infused prevents fatigue, supports... Read more...
What are simple nutrition habits for beginners?
Simple nutrition habits for beginners include eating whole foods, balancing plates with veggies/protein/carbs, staying hydrated, and tracking portions without obsession. Plate Method Fill half your plate with fruits/veggies for fiber/vitamins; quarter with protein (eggs, paneer, lentils); quarter whole grains (oats, brown rice). Start meals with protein/fiber to stabilize blood sugar, aiding your liver/metabolic goals. Daily Essentials Drink 3L water; add lemon for flavor. Protein at every meal (20g+ for muscle repair, per your interests). Limit sugar/processed foods; swap soda for herbal tea. Habit Beginner Tip 5+ fruits/veggies Smoothie or salad ... Read more...
What supplements help reduce soreness and aid in muscle repair?
Supplements such as BCAAs, omega-3s, curcumin, creatine, tart cherry extract, and collagen aid muscle repair and reduce soreness by promoting protein synthesis, curbing inflammation, and replenishing energy. Proven for Repair and Soreness BCAAs (5-20g post-workout) minimize breakdown and DOMS, enhancing leucine-driven repair. Omega-3s (1-3g EPA/DHA) lower inflammation markers for faster recovery. Creatine (3-5g daily) boosts satellite cell activity and strength rebound, synergizing with your stack. Supplement Dose/Timing Dual Benefit Curcumin 500mg+ piperine post  Anti-inflammatory repair Tart cherry 480mg extract daily  Soreness reduction Collagen + C 15g + 50mg post  Tendon/muscle... Read more...
Which supplements help reduce muscle soreness after workouts?
Supplements like omega-3s, BCAAs, curcumin, tart cherry, and magnesium effectively reduce post-workout muscle soreness (DOMS) by curbing inflammation and aiding repair. Top Evidence-Based Options Omega-3 fatty acids (1-3g EPA/DHA daily) lower soreness markers 24-72 hours post-exercise via anti-inflammatory effects. BCAAs (5-10g pre/post-workout) cut DOMS by reducing muscle damage, especially leucine-rich. Curcumin (500-1500mg with piperine) decreases pain and strength loss. Supplement Dose Benefits Tart cherry 480mg extract  Reduces inflammation Creatine 3-5g daily  Speeds energy recovery Magnesium 200-400mg  Muscle relaxation  Usage Tips Take omega-3/BCAAs around workouts; curcumin post. Combine with creatine/collagen stack... Read more...
How much time does it take to reverse fatty liver grade 2?
Reversing grade 2 fatty liver typically takes 3-12 months with strict lifestyle changes like 7-10% weight loss, low-sugar diet, and exercise, though full recovery may extend to 1-2 years depending on adherence. Reversal Timeline Early improvements (enzyme normalization) appear in 1-3 months; significant fat reduction on ultrasound/FibroScan by 6 months; complete reversal often by 6-12 months for most. Advanced cases with obesity/diabetes take longer (up to 2 years). Stage Timeframe Key Milestones Initial 1-3 months ALT/AST normalizes Moderate 3-6 months 30-50% fat reduction  Full Reversal 6-12 months Grade 0 on... Read more...
I am fatty liver grade one. Can I take liquor once in 2 weeks?
No, even occasional liquor like once every 2 weeks is not recommended for grade 1 fatty liver (NAFLD), as any alcohol can worsen fat buildup, inflammation, and progression risk. Why Avoid Alcohol Grade 1 fatty liver means 5-33% fat accumulation; alcohol exacerbates this by adding toxins, even moderate amounts doubling liver outcomes in some studies. Guidelines advise complete abstinence to reverse early damage via lifestyle alone. Risk Factor Impact of Occasional Drink Liver Fat Increases accumulation  Fibrosis Raises progression odds Mortality Higher in NAFLD drinkers  Safer Alternatives Focus on weight... Read more...
What is the dose of a 25,000 IU dose of Aquasol capsules?
Aquasol A 25,000 IU capsules treat vitamin A deficiency but require doctor-prescribed dosing, not self-medication, due to toxicity risks above 25,000 IU daily long-term. Standard Dosing Adults: 100,000 IU daily for 3 days, then 50,000 IU for 2 weeks, followed by multivitamin maintenance (10,000-20,000 IU). One 25,000 IU capsule equals a single dose unit; take with food as directed. Children 1-8 years: 17,500-35,000 IU daily for 10 days; infants: 7,500-15,000 IU. Precautions Prolonged >25,000 IU risks hypervitaminosis A (nausea, liver damage); monitor blood levels. Consult for deficiency confirmation. Read more...
What are some things to eat during a Navratri fast?
During Navratri fasts, eat satvik foods like sabudana, kuttu atta, rajgira, sama rice, fruits, nuts, dairy, potatoes, and makhana for energy and nutrition. Allowed Staples Sabudana (tapioca pearls) for khichdi or vada—carb-rich for quick energy. Kuttu (buckwheat) flour for puri, dosa, or paratha; high protein/fiber. Rajgira (amaranth) porridge or laddoo for iron boost. Fruits and Snacks Bananas, apples, pomegranates, soaked almonds/raisins for natural sugars and stamina. Roasted makhana, fruit chaat, or paneer tikka as light bites. Category Examples Recipes Flours/Grains Kuttu, singhara, sama rice  Khichdi, poori Veggies Potatoes, sweet potatoes,... Read more...
What should I eat during Navratri fast to stay healthy and avoid low energy?
During Navratri fasts, focus on satvik foods like buckwheat (kuttu), sabudana, makhana, nuts, fruits, and dairy for sustained energy, hydration, and balanced nutrition without energy dips. Energy-Boosting Staples Sabudana khichdi or poha with peanuts provides quick-digesting carbs and protein for steady fuel; pair with curd for probiotics. Roasted makhana (fox nuts) offers low-calorie crunch with magnesium to fight fatigue. Sample Daily Plan Morning: Warm lemon water, soaked almonds/raisins, banana. Breakfast: Kuttu dosa or rajgira porridge with yogurt. Lunch: Samak rice khichdi or sweet potato with veggies, paneer sabzi. Snacks: Fruit... Read more...
What is a 'healthy' food that is actually as bad as junk food?
Granola is a prime example of a "healthy" food as bad as junk food, often loaded with added sugars, oils, and calories rivaling candy bars despite whole-grain marketing. Why Granola Fails Commercial granola packs 400+ calories per cup from honey, syrups, oils, and dried fruits, spiking blood sugar like desserts with minimal fiber benefits. Many bars mimic this, hiding sugars/artificial additives under "natural" labels. Issue Granola Reality Junk Equivalent Sugar 20-30g per serving  Like cookies Calories 400+/cup  Candy bar level Fats Added oils/butter  Chips texture Similar Traps Flavored yogurts (15g+... Read more...