Meeting all our nutritional requirements solely through diet can be challenging in these fast-paced times when there are deadlines to be met, no fixed meal times, easy access to junk and processed food, and environmental stressors. Deficiencies in essential nutrients and gaps in nutritional intake are bound to happen then.

That’s where nutritional supplements come in. As convenient and effective tools to fill nutritional gaps and promote optimal health, these supplements consist of vitamins, minerals, amino acid, botanicals, herbs, enzymes, probiotics, prebiotics, and antioxidants.

Commonly taken to address specific deficiencies, vitamin and mineral supplements are vital for various body functions, such as energy metabolism, immune system support, and maintaining healthy bones and tissues. “Nutritional supplements can be beneficial, but they should not replace a balanced and varied diet. They are meant to complement a healthy lifestyle rather than serve as a substitute for nutritious food,” says Dr Chetan Savaliya, director of Satvam Nutrition, an organic and natural nutrition supplements brand.

Why supplements?

Technically extracted from food or made synthetically in the laboratory, supplements are added to the nutritional plan for complete health and wellbeing. Taken as tablet, capsule, powder or liquid drink, these usually help with deficient diets. Nutritionist and lifestyle educator Karishma Chawla explains, “You can improve your body’s structure and function by using supplements. Stress can increase the body’s requirement for specific nutrients and that can be provided by supplement formulation.”

Those with food allergies and sensitivities can get the nutrients they require by taking designed formulated supplements. Similarly, Vitamin D is essential for calcium absorption, hormonal health and gut health. But given the limited intake through sunlight, supplements become imperative.

Supplements are mainly of two types: plant-based and synthetic, the distinction being in the sourcing of ingredients. Plant-based supplements are derived from natural sources, such as fruits, vegetables, herbs and other foods. They are made by extracting nutrients from plant sources and formulating them into supplement. Synthetic supplements are created in lab, using artificial ingredients such as synthetic vitamins, minerals, fillers, binders and preservatives. “Plant-based supplements tend to be more natural and may contain additional beneficial compounds found in plants whereas synthetic supplements are designed to mimic specific nutrients found in natural sources,” says Chawla.

Before taking supplements

It’s essential to maintain a healthy diet as well as supplements cannot replace a nutrition plan. Some supplements, such as Vitamin D and Vitamin B12, are dose dependent and a blood test is recommended every six to eight months.

Experts suggest taking into account factors such as sensitivities or allergies to specific ingredients, and not exceeding recommended dosages or assuming that one size fits all. “Individual nutritional needs vary and what works for one person may not be suitable for another,” says Savaliya.

A consultation with a healthcare professional is equally important before introducing any new supplements. They can assess individual needs, potential deficiencies and provide personalised recommendations. “Start gradually, especially if new to supplements, and with a lower dosage to let the body adjust and to minimise the risk of digestive discomfort,” recommends Savaliya. “Also, read supplement labels carefully and look for high-quality, transparent labels that list all ingredients and avoid products with unnecessary additives, fillers or excessive sugars.”

While on supplements, make sure to adjust the intake based on needs, health goals, and dietary habits. Factors such as age, gender, activity level, and health conditions can influence nutritional requirements. Stay well hydrated at the same time as some supplements may impact fluid balance. Water is essential for the absorption and distribution of nutrients.

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