Dietary Supplements

Dietary supplements — vitamins, minerals, protein powders, herbs, "immunity boosters" — are everywhere in India. Some correct real deficiencies; many are an expensive way to produce expensive urine. A few are genuinely dangerous. Food first, supplement only when needed.

When supplements are worth it

• Folic acid before and during pregnancy — non-negotiable.
• Iron-folic acid in confirmed deficiency, pregnancy, and routinely for adolescents through government health services.
• Vitamin D when a blood test confirms deficiency.
• Vitamin B12 for strict vegetarians, vegans, older adults, people on metformin, and anyone with nerve or memory symptoms + anaemia.
• Calcium for those with low dietary intake and post-menopausal women, under guidance.
• Omega-3 if you don't eat oily fish regularly.

What to be cautious about

• Protein powders and gym supplements — the Indian market is loosely regulated; labs repeatedly find anabolic steroid or stimulant contamination in gym products sold online and in local shops. Stick to trusted brands with third-party testing; food-sourced protein (dal, paneer, eggs, chicken, soya, sprouts) is enough for most people.
• "Immunity booster" capsules, giloy, ashwagandha, chyawanprash, kadha kits — no strong evidence they prevent common infections. Some have caused liver injury (notably unregulated giloy products).
• "Slimming" products — weight-loss teas and powders have been repeatedly flagged for steroid and thyroid-hormone contamination.
• Mega-dose vitamin A, D, E, and iron — all can be toxic.
• Anything that promises to treat cancer, diabetes, or kidney failure — not true, and may delay real treatment.

How to use supplements safely

• Tell every doctor you see which supplements you take — several interact with blood thinners, thyroid medicine, chemotherapy, and anti-seizure drugs.
• Buy only from established pharmacies; check the FSSAI license number on the label.
• Stop before planned surgery (many herbs increase bleeding risk) — tell your surgeon.
• Don't exceed the dose on the label. "Natural" does not mean harmless.