"I Feel Fine — Do I Really Need Supplements?"
This is the most common question asked by all of us. The problem with most people is that they base their health on how they feel. Just because we feel healthy and perfectly fit now does not mean we don't need supplements.
Modern food processing, long storage times, depleted soils, and our tendency toward restricted food variety mean that even people eating "healthy" diets often have silent deficiencies that show up only years later.
Who Is Most at Risk?
• Vegetarians and vegans: High risk of B12, iron, zinc, and omega-3 deficiency
• Women of reproductive age: Iron and folate needs are higher
• Adults over 40: Vitamin D, B12, and calcium absorption decreases with age
• Anyone with chronic disease: Conditions like diabetes, thyroid disorders, and GI problems reduce nutrient absorption
• People under chronic stress: Stress depletes magnesium, B vitamins, and vitamin C rapidly
The Most Common Deficiencies in Indians
1. Vitamin D: Over 70% of Indians are deficient, regardless of sun exposure
2. Iron: India has one of the highest rates of anaemia in the world
3. Vitamin B12: Especially in vegetarians — can cause fatigue, nerve damage, and poor cognition
4. Calcium: Most Indians consume less than half the recommended daily intake
5. Iodine: A hidden but common deficiency, especially away from coastal areas
Food First — Always
Supplements are not a replacement for a healthy diet. They are precisely what the name says — supplements to a good diet. Real food contains fibre, enzymes, phytonutrients, and co-factors that no pill can replicate.
However, for specific deficiencies confirmed by blood tests, the right supplement at the right dose can make a significant and rapid difference.
The Right Approach
Get a basic panel done every 6–12 months: complete blood count, Vitamin D, B12, TSH, iron studies, and HbA1c if relevant. This gives you the data to supplement intelligently — not guesswork.
And always consult a qualified clinical nutritionist before starting any supplement regimen. Self-prescribing high doses of fat-soluble vitamins (A, D, E, K) can cause toxicity.