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Are you struggling with adrenal fatigue, feeling constantly drained despite getting adequate rest? You’re not alone. Adrenal fatigue can impact your relaxation and overall well-being. In this article, I will explore effective natural dietary supplements that may help relieve the symptoms of adrenal fatigue, backed by scientific insights. By understanding safe incorporation strategies and taking a holistic approach to management, you can support your health and vitality while addressing common issues like fluctuating blood pressure. Let’s find effective solutions together on your journey to better adrenal health.

Understanding Adrenal Fatigue and Natural Relief Strategies

a serene sunset over a peaceful beach, with vibrant green smoothies and herbal supplements laid out on a wooden table, reflecting the importance of natural remedies for adrenal health.

adrenal fatigue is a condition marked by symptoms such as fatigue, low energy, and even vomiting, often influenced by stress and physical activity. Nutrition plays a crucial role in managing adrenal health, and there are effective natural dietary supplements that can bolster endurance. I’ll discuss how to identify quality supplements and the lifestyle changes that support adrenal health alongside these remedies.

Defining Adrenal Fatigue: Symptoms and Causes

Adrenal fatigue often manifests through various symptoms that can significantly impact daily life. Common signs include persistent fatigue, changes in appetite, mood swings, and a lack of attention or focus. This condition can arise from prolonged stress, overactivity, or other factors that wear down the adrenal glands, which play a vital role in regulating vital organ functions and hormone levels in the body.

Understanding these symptoms is essential for seeking appropriate help. If you notice symptoms such as difficulty concentrating or frequent fatigue, it’s important to consult a physician for a thorough assessment. Additionally, paying attention to how your body responds to stress and making dietary changes can greatly support adrenal health and recovery. The path to relief often involves mindfulness of both physical wellness and emotional balance:

  • Recognizing signs of adrenal fatigue
  • Understanding the role of stress in your life
  • Seeking professional guidance
  • Implementing dietary changes

The Role of Diet and Supplements in Managing Adrenal Health

Diet plays a pivotal role in managing adrenal health, as specific nutrients can aid in recovery from adrenal fatigue. I recommend incorporating foods rich in antioxidants, like berries and leafy greens, to combat oxidative stress. Additionally, adding healthy oils, such as olive oil and coconut oil, can provide essential fatty acids that support hormone production and overall health care. Focusing on balanced meals that emphasize whole foods can also help regulate calorie intake, which is vital for those aiming for weight loss while trying to restore adrenal function.

In my experience, dietary supplements can enhance adrenal health and provide much-needed support during challenging times. Adaptogenic herbs, like ashwagandha and rhodiola, have proven effective in managing stress levels, while vitamin B and magnesium can boost energy and regulate mood. When selecting supplements, it’s important to choose high-quality options that are free from fillers and additives. Together with a nutritious diet, these supplements can serve as powerful tools in your journey towards recovery from adrenal fatigue:

  • Focus on whole foods rich in nutrients
  • Incorporate antioxidants to fight oxidative stress
  • Add healthy oils for hormone support
  • Utilize adaptogens to manage stress
  • Select high-quality dietary supplements

How to Identify Quality Natural Dietary Supplements

When scouting for quality natural dietary supplements, I prioritize ingredients that have been backed by scientific research. For example, rhodiola is a well-regarded adaptogen known for its potential to improve energy levels and reduce symptoms of stress, which can aid in managing adrenal fatigue. It’s essential to look for supplements that list rhodiola as a primary ingredient and provide information on its dosage, ensuring it aligns with the recommended amounts shown to be effective without causing adverse effects.

Additionally, I recommend checking for third-party testing and certifications on the supplement label. This can indicate that the product has been examined for quality and potency. Also, understanding how the supplement impacts hormones, such as estrogen, and influences the pituitary gland can guide informed choices. Many supplements can have side effects if not chosen carefully, especially in relation to underlying health conditions like cardiovascular disease, so consulting with a healthcare professional can provide tailored guidance for your specific needs.

Lifestyle Changes to Support Adrenal Health Alongside Supplements

Making lifestyle changes is a fundamental aspect of supporting adrenal health alongside natural dietary supplements. I often emphasize the importance of monitoring heart rate and stress levels as these can provide valuable insights into your body’s response to daily activities. Techniques such as deep breathing or gentle yoga can help lower stress and promote relaxation, which is essential for recovery from adrenal fatigue. In my practice, I’ve seen how small adjustments, like prioritizing sleep and incorporating nutrient-dense foods high in minerals and folate, can lead to significant improvements in energy levels and overall well-being.

Detoxification is another critical factor in enhancing adrenal function. I recommend ensuring that your body has the nutrients it needs to eliminate toxins effectively, which may involve focusing on whole foods while reducing processed items. Additionally, utilizing saliva testing to assess hormone levels can guide you in making informed choices about your supplementation and dietary adjustments. This approach can empower you to take control of your hormonal health, leading to a more balanced and revitalized state.

Adrenal fatigue wears you down, but nature offers hope. In the next section, we’ll explore powerful dietary supplements that can restore your strength and vitality.

Top Natural Dietary Supplements for Adrenal Fatigue Relief

a vibrant assortment of colorful natural supplements, including vitamin c, ashwagandha, rhodiola rosea, holy basil, and fish oil, displayed on a wooden table, radiating health and vitality.

Vitamin C plays a vital role in supporting adrenal function, while ashwagandha serves as an effective adaptogen for stress management. Rhodiola rosea can help reduce fatigue and enhance vitality, and holy basil is beneficial for stress relief and cortisol regulation. Additionally, fish oil provides omega-3 fatty acids that contribute to a healthy inflammatory response. Each of these natural dietary supplements offers specific benefits crucial for hormone balance and overall well-being.

Vitamin C: Essential for Adrenal Function

Vitamin C is crucial for adrenal function, as it influences the production of essential hormones. A robust intake of this vitamin helps to manage stress levels and supports the body’s inflammatory responses. I often guide my clients to incorporate vitamin C-rich foods, like citrus fruits and leafy greens, into their lifestyle to enhance their overall wellness and mitigate adrenal fatigue.

Moreover, vitamin C plays a role in increasing the synthesis of thyroid hormones, which can be beneficial for those dealing with hormonal imbalances. For clients with allergies or sensitivities to certain meats, I recommend plant-based sources of vitamin C, such as bell peppers and kiwi, to ensure they receive adequate nutrition. This approach not only supports adrenal health but also contributes to improved energy levels and neuron function:

  • Supports hormone production
  • Enhances stress management
  • Boosts thyroid hormone synthesis
  • Provides plant-based options for various dietary needs
  • Improves overall energy and wellness

Ashwagandha: An Adaptogen for Stress Management

Ashwagandha is a powerful adaptogen that I often recommend for its ability to support stress management effectively. Clinical trials have shown its potential to help reduce cortisol levels, the hormone primarily linked to stress, while also benefiting the nervous system. This can be crucial for women experiencing adrenal fatigue, as managing stress can sometimes make a significant difference in overall well-being.

One theory behind ashwagandha’s effectiveness is its role in combating oxidative stress by neutralizing free radicals in the body. For individuals struggling with conditions like sleep apnea, maintaining healthy cortisol levels is vital, as disrupted sleep can further aggravate adrenal fatigue. Incorporating ashwagandha into your daily routine may provide the support needed to help restore balance and energy.

Rhodiola Rosea: Reducing Fatigue and Enhancing Vitality

Rhodiola Rosea is an herb I frequently recommend for individuals dealing with adrenal fatigue, as it can significantly reduce fatigue and enhance overall vitality. This adaptogenic herb works by promoting a healthy response to stress, which can be particularly beneficial for those experiencing symptoms such as headaches or abdominal pain. By improving oxygen delivery to tissues in the body, Rhodiola helps energize and rejuvenate, making it an excellent addition to any wellness routine.

In my experience, Rhodiola Rosea can provide an energy boost comparable to caffeine but without the jittery side effects. It has been shown to support mental clarity and focus, which can often wane during periods of stress. I encourage my clients to explore this herb, as it not only helps alleviate fatigue but also supports emotional balance, making it a versatile ally in the journey to recovering from adrenal fatigue:

  • Reduces fatigue and enhances vitality
  • Promotes healthy responses to stress
  • Improves oxygen delivery to tissues
  • Supports mental clarity without jitters
  • Aids in alleviating headaches and abdominal pain

Holy Basil: For Stress Relief and Cortisol Regulation

Holy basil, also known as tulsi, is a powerful herb I often recommend for its remarkable ability to support stress relief and regulate cortisol levels. Scientific evidence indicates that holy basil can help the body maintain homeostasis by reducing oxidative stress, which is crucial for balancing hormones. By incorporating holy basil into your daily routine, you can enhance your body’s resilience against stressors while potentially improving overall health, making this herb a valuable addition to a multivitamin regimen.

This herb contains several vital nutrients, including essential oils and adaptogenic compounds that promote calmness and focus. I’ve seen firsthand how clients who incorporate holy basil into their wellness plans often experience reduced anxiety and improved mood. Using the seeds or the leaves in your meals or as a tea can be an excellent way to reap its benefits while supporting your journey towards adrenal fatigue relief.

Fish Oil: Omega-3 Fatty Acids for Inflammatory Response

In my practice, I often emphasize the importance of omega-3 fatty acids found in fish oil for those dealing with adrenal fatigue. These essential fats help reduce inflammation, which can be crucial for supporting a healthy central nervous system. By incorporating fish oil into your routine, you may find improvements in sleep quality and overall energy levels, addressing some of the challenges that accompany chronic fatigue syndrome.

Additionally, omega-3s play a significant role in electrolyte balance, which is vital for maintaining hydration and proper cellular function in the body. I have seen firsthand how supplementation with fish oil can not only ease fatigue but also enhance mood and cognitive clarity, making it an excellent choice for individuals looking to support their adrenal health through functional medicine approaches. With consistent use, I believe fish oil can pave the way for a more energized and balanced life.

Dietary supplements can ease the burden of adrenal fatigue. But what makes them effective? Let’s explore the science behind these remedies and their role in relief.

The Science Behind Supplements and Adrenal Fatigue Alleviation

a serene, sunlit kitchen counter displays a variety of colorful jars and bottles filled with natural supplements, surrounded by lush green plants, illustrating the science behind adrenal fatigue alleviation.

Research continues to highlight the efficacy of dietary supplements in treating adrenal fatigue. I’ll examine how these supplements interact with the adrenal glands and their influence on hormones like serotonin. Additionally, I’ll share real-life success stories that illustrate the positive impact of these natural remedies on adrenal recovery. Understanding these elements can guide our approach to better health.

Research Overview: Efficacy of Supplements in Treating Adrenal Fatigue

Research indicates that certain dietary supplements can significantly aid in alleviating adrenal fatigue through various mechanisms. Probiotics, for instance, have shown promise in enhancing gut health, which is closely linked to hormone regulation. A healthy gut can support the adrenal glands, leading to improved energy levels and reduced symptoms of fatigue. I have seen positive outcomes in clients who incorporate probiotics into their daily routines, reporting enhanced overall wellness and resilience against stress.

Additionally, specific enzymes play a crucial role in the body’s biochemical processes, including those affecting the adrenal glands. By supporting these enzymes, we can help the body better manage stress and avoid potential brain damage from prolonged high cortisol levels. Incorporating enzyme-rich foods, like fermented dairy products, may provide the necessary support for adrenal function and improve energy management. In my experience, these dietary adjustments can lead to noticeable improvements in how individuals feel when combating adrenal fatigue.

Understanding How Supplements Interact With the Adrenal Glands

Supplements can play a crucial role in supporting adrenal health, particularly for those experiencing signs and symptoms of adrenal insufficiency. B vitamins are among the most important nutrients in this regard. These vitamins help bolster energy levels and support the adrenal glands in their hormone production. In my practice, I often see significant improvements in my clients’ energy and overall well-being when they incorporate effective B vitamin supplementation into their daily routine.

Evidence shows that certain dietary supplements can enhance the adrenal glands’ ability to manage stress, helping to alleviate fatigue associated with adrenal fatigue. For instance, adaptogenic herbs like ashwagandha and rhodiola work directly with the adrenal glands to balance cortisol production. By understanding how these supplements interact with adrenal function, I empower my clients to make informed choices that support their recovery journey:

  • B vitamins boost energy levels
  • Adaptogenic herbs help balance cortisol
  • Supplements support adrenal hormone production
  • Improved energy leads to better overall well-being

Case Studies: Real-Life Success Stories of Adrenal Recovery

In my experience working with clients suffering from adrenal fatigue, I’ve witnessed remarkable recoveries through targeted supplementation. One case involved a woman with chronic fatigue who also displayed symptoms related to hyperthyroidism. After integrating adaptogenic herbs like rhodiola and ashwagandha, along with a balanced diet rich in glucose and B vitamins, her energy levels improved significantly. In just a few weeks, she reported feeling more focused and less overwhelmed, a testament to how natural dietary supplements can influence neurotransmitter balance and restore adrenal function.

Another client struggled with adrenal fatigue and low blood sugar, which often left her feeling exhausted and irritable. Implementing a supplement regimen that included omega-3 fatty acids and vitamin C helped enhance her adrenal health significantly. The combination of these supplements helped her manage stress better and led to improvements in her overall well-being, showcasing the importance of a holistic approach in addressing adrenal issues:

  • Client with hyperthyroidism showing significant fatigue.
  • Incorporated rhodiola and ashwagandha into her routine.
  • Resulted in increased energy and improved focus within weeks.
  • Another client experienced low blood sugar and irritability.
  • Designed a supplement plan with omega-3s and vitamin C.
  • Outcome included better stress management and enhanced well-being.

Understanding how supplements work is just the beginning. Next, I’ll show you how to safely weave them into your daily routine for real relief.

How to Safely Incorporate Supplements for Adrenal Fatigue Into Your Diet

a serene and organized kitchen counter displaying various natural dietary supplements bottles with labels indicating key ingredients like pantothenic acid, surrounded by fresh fruits and vegetables.

To effectively incorporate natural dietary supplements for adrenal fatigue into your diet, it’s important to understand recommended dosages for key supplements like pantothenic acid, which can support energy levels and mental health. I will guide you on the best timing and combinations of these supplements to optimize absorption while highlighting necessary precautions to reduce the risk of potential interactions with other medications. These insights will empower you to make informed choices that support your overall well-being in managing stress and improving mood.

Recommended Dosages for Key Supplements

When incorporating natural dietary supplements for adrenal fatigue into your diet, understanding the recommended dosages is essential for safety and effectiveness. For vitamins, such as pantothenic acid, research suggests that a dosage of 300 to 1,000 mg daily can be effective for supporting adrenal health and energy levels. It’s crucial to note that individual needs may vary based on factors like genetic disorder or pressure placed on the adrenal glands, so consulting with a healthcare professional is highly recommended.

For adaptogenic herbs like ashwagandha or rhodiola, studies indicate that a daily dosage of 500 to 1,500 mg can help mitigate stress and assist in managing symptoms related to adrenal fatigue. However, starting with a lower dose and gradually increasing it can help you monitor your body’s response without risking an adrenal crisis. By being mindful of the Gluten in certain supplements and their ingredients, you can make informed choices that align with your dietary needs and wellness goals:

  • Consult with a healthcare professional for personalized advice.
  • Start with lower dosages and monitor your body’s response.
  • Understand individual factors, including genetic disorders and stress levels.
  • Ensure supplements are free from gluten if you have sensitivities.
  • Aim for effective dosages based on current research findings.

Timing and Combination of Supplements for Optimal Absorption

Timing and combination of supplements can significantly impact their effectiveness in supporting adrenal health. For example, I often recommend taking dehydroepiandrosterone (DHEA) in the morning to align with the body’s natural hormone production rhythm. Additionally, pairing adaptogens like ginseng with vitamin B complex can enhance energy levels while aiding the recovery process from symptoms like muscle weakness, ensuring that you receive optimal benefits.

Understanding the myths surrounding supplement timing can also empower you to make informed choices. It’s not uncommon to think that taking all supplements at once is best, but research suggests that spacing them out can improve absorption and efficacy. For instance, taking ginseng in capsule form before meals may facilitate better nutrient uptake, while other supplements might perform better when taken with food to avoid gastrointestinal discomfort.

Precautions and Potential Interactions With Other Medications

When incorporating natural dietary supplements for adrenal fatigue into your diet, it’s vital to consider any potential interactions with your current medications. Supplements can affect the endocrine system and the adrenal glands, possibly leading to side effects such as nausea or weakness, especially if you’re taking prescription medications. Before starting any new supplement regimen, I always advise my clients to consult with a healthcare professional. They can help determine if specific supplements could interfere with your medications, which is crucial for ensuring your overall health and well-being.

Additionally, those with dietary restrictions, such as grain sensitivity, must be cautious when choosing supplements. Many supplements may contain fillers or ingredients derived from grains, which can lead to adverse reactions. I recommend reading labels carefully and opting for high-quality products that are explicitly labeled gluten-free, if necessary. By taking these precautions, you can help maximize the benefits of your supplementation while minimizing risks:

  • Consult with a healthcare professional before starting new supplements.
  • Watch for side effects like nausea and weakness when combining supplements with medications.
  • Read labels to check for grain-derived fillers in supplements.
  • Choose gluten-free options if you have sensitivities.

Supplements can help, but they are only part of the answer. True recovery lies in a holistic approach that nurtures both body and mind.

Holistic Management of Adrenal Fatigue: Beyond Supplements

a tranquil setting with a plate of nutrient-rich foods, a bottle of natural supplements, a cozy bed for quality sleep, and a calming meditation corner for stress management, all surrounded by gentle greenery and soft sunlight.

Dietary adjustments are critical for enhancing adrenal health, alongside effective natural dietary supplements. Equally important are quality sleep and stress management, as these factors significantly impact hormone balance. In my practice, I emphasize gentle exercise tips that support adrenal function without causing exhaustion. I’ll explore these vital areas to help you navigate adrenal fatigue recovery more holistically.

Dietary Adjustments to Support Adrenal Health

In my experience, making specific dietary adjustments can play a significant role in managing adrenal health. Focusing on stabilizing blood sugar levels is crucial; for instance, I often guide clients to incorporate complex carbohydrates, such as whole grains and legumes, which help prevent hypoglycemia. This is essential because fluctuations in blood sugar can lead to increased fatigue and elevated glucocorticoid production, further stressing the adrenal glands.

Additionally, including foods rich in vitamins and minerals, such as magnesium and potassium, supports adrenal function effectively. I find that eating plenty of leafy greens, nuts, and seeds helps ensure adequate nutrient intake and reduces fatigue. By applying the scientific method to assess what foods positively impact energy and overall wellness, I empower my clients to adapt their diets in ways that enhance their recovery from adrenal fatigue.

Importance of Sleep and Managing Stress Levels

Getting adequate sleep is a crucial component of managing adrenal fatigue. My experience has shown that quality rest significantly impacts both cognition and overall hormone balance. When we don’t sleep well, our bodies produce excess adrenaline, which can further stress the adrenal glands. Prioritizing sleep hygiene, such as maintaining a consistent bedtime and creating a calming evening routine, can lead to improved energy levels and better cognitive function.

In addition to quality sleep, effective stress management is key to supporting adrenal health. I often recommend techniques such as deep breathing, gentle yoga, or mindfulness practices, which can help reduce stress and promote relaxation. These practices not only support adrenal recovery but may also enhance nutrient absorption, including vitamin E, which is vital for maintaining healthy skeletal muscle function. By incorporating these strategies into your daily routine, you can create a more balanced approach to overcoming adrenal fatigue:

  • Prioritize quality sleep to enhance cognitive function.
  • Implement a calming evening routine for better rest.
  • Practice stress management techniques to support adrenal health.
  • Enhance nutrient absorption with relaxation practices.

Exercise Tips for Adrenal Support Without Exhaustion

Exercise can be a double-edged sword when managing adrenal fatigue. It’s essential to strike the right balance between staying active and avoiding exhaustion. I recommend engaging in low-impact activities such as walking, yoga, or swimming, which can enhance circulation and reduce stress without triggering fatigue. These gentle exercises help maintain a healthy carbohydrate ratio, providing your body with the energy it needs without placing excessive strain on your adrenal glands.

Additionally, I find that incorporating short bursts of physical activity into your routine can be beneficial. For instance, doing sets of light strength training can be a good way to boost your cardiovascular health, enhancing your ability to fight infection while preserving energy levels. This approach can also improve cognitive function, important for staying sharp. Remember, the goal is to support your body’s natural processes and promote adrenal health without overwhelming yourself:

  • Incorporate low-impact activities like walking or yoga.
  • Maintain a healthy carbohydrate ratio for energy.
  • Engage in short bursts of light strength training.
  • Support cardiovascular health to fight infection.
  • Enhance cognitive function by staying active.

As we’ve seen, managing adrenal fatigue requires more than just supplements. Now, let’s tackle the questions that often arise about this condition and the natural remedies that can support your journey to better health.

Frequently Asked Questions About Adrenal Fatigue and Natural Supplements

a serene forest path flanked by vibrant green trees and sunlight filtering through the leaves, symbolizing the natural approach to managing adrenal fatigue with dietary supplements.

In this section, I’ll address some common questions regarding natural dietary supplements for adrenal fatigue. You might wonder, how long it takes for supplements to show effects on symptoms like fatigue and muscle weakness. We’ll also explore whether dietary supplements can completely cure adrenal fatigue or simply aid in its management. Additionally, I’ll explain how to monitor your progress to see if your adrenal health is improving with the help of effective supplements, taking into account the role of vital nutrients like calcium and potassium in muscle function and digestion.

How Long Does It Take for Supplements to Show Effect on Adrenal Fatigue?

Generally, I find that individuals may start to notice improvements in adrenal fatigue symptoms within a few weeks of consistently taking natural dietary supplements. Factors can play a role in the individual response time, including the specific supplements used, such as zinc for immune support or amino acids for energy production. Additionally, lifestyle changes, like incorporating nutrient-dense foods and managing stress, will also influence how quickly one feels the benefits of these supplements.

To monitor progress effectively, I encourage my clients to keep a journal of their symptoms and any dietary changes. This practice can help track improvements or potential side effects. It’s vital to remember that supplements work best when combined with a supporting lifestyle, so considering overall wellness is important in determining the effectiveness of your chosen regimen:

  • Take note of when you start the supplement regimen.
  • Observe and document symptoms related to fatigue and energy levels.
  • Evaluate dietary changes alongside supplementation.
  • Consider individual factors such as liver health and nerve function.
  • Be patient as the body adjusts and responds to natural ingredients.

Can Dietary Supplements Completely Cure Adrenal Fatigue?

While dietary supplements can significantly aid in managing adrenal fatigue, they are not a complete cure on their own. Supplements can support the adrenal cortex by optimizing hormone levels, particularly aldosterone, which plays a crucial role in regulating blood pressure and electrolyte balance. However, I have seen that addressing underlying factors such as chronic stress and poor lifestyle choices is essential for effective stress management and long-term recovery.

In my experience, the best results come from a holistic approach that combines dietary supplements with lifestyle changes. Engaging in consistent stress management practices, such as mindfulness and proper sleep hygiene, enhances the effectiveness of natural remedies. I suggest working closely with a health professional who can provide personalized guidance, ensuring that the chosen supplements fit well within your overall health strategy, ideally supported by findings from randomized controlled trials that underscore their efficacy.

How to Know if Your Adrenal Fatigue Is Improving With Supplements

To know if your adrenal fatigue is improving with natural dietary supplements, I suggest monitoring changes in your energy levels and overall mood. I’ve found that my clients often notice increased vitality and a more stable mood within a few weeks of starting supplements like ashwagandha or rhodiola. Keeping a journal can be tremendously helpful to track these changes, as well as any fluctuations in weight, sleep quality, and immune system responses.

Additionally, it’s essential to assess how you’re managing day-to-day stress and whether symptoms related to potential diseases, such as fatigue or anxiety, are diminishing. Regularly discussing these observations with your health care provider can help determine the effectiveness of your supplement regimen and make necessary adjustments. In my experience, a consistent dialogue about your progress can lead to more personalized support and a better overall approach to managing adrenal fatigue:

  • Monitor energy levels and mood changes.
  • Keep a journal to track symptoms and improvements.
  • Evaluate management of stress and related symptoms.
  • Consult with your health care provider for guidance.

Conclusion

Effective natural dietary supplements play a critical role in alleviating adrenal fatigue by supporting hormone regulation and managing stress levels. Incorporating high-quality supplements like ashwagandha, rhodiola, and vitamin C can enhance energy, improve mood, and promote overall adrenal health. Coupled with dietary adjustments and lifestyle changes, these supplements provide a holistic approach to recovery. Embrace these strategies to empower your journey towards better adrenal function and improved well-being.

Sarah

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