Written by: Dr Subita Alagh
20 June 2025
With so many people around you taking some form of supplement, it's easy to get swept up in the trend. But not all supplements are backed by science.
Photo Credit: Shutterstock
Not always. While supplements can help in specific situations like pregnancy, dietary deficiencies, or special health conditions, most healthy adults don’t need them if they’re eating a balanced, nutrient-rich diet.
Photo Credit: Shutterstock
From prenatal vitamins to probiotic hype, here's a guide to the ones that are worth your money and the ones you can skip.
Photo Credit: Shutterstock
– Prenatal Vitamins: Essential for pregnant women, especially for folic acid and iron. – Vitamin D: Almost impossible to get enough from food alone. – Omega-3s: Good for heart health, especially if you don’t eat fatty fish.
Photo Credit: Shutterstock
– B12: Vital for vegans and vegetarians. – Iron: Helpful if you're deficient or borderline anemic. – Magnesium: Supports sleep, blood pressure, and mood.
Photo Credit: Shutterstock
– Green Powders: Marketing hype with little evidence. Real greens are better. – Mega-doses: Too much of certain vitamins (like D or C) can harm more than help. – "Buffered" or “Advanced” Creatine: Expensive, but not more effective than regular creatine.
Photo Credit: Shutterstock
– Look for quality marks like FSSAI – Choose easy-to-absorb forms like iron/magnesium glycinate – Avoid supplements with added colors or artificial flavours – Read the label, too many tall claims? Think twice.
Photo Credit: Shutterstock
Signs your supplement is helping: ✔More energy (B12, electrolytes) ✔ Better focus, calmer (adaptogens) ✔ Lab test results improving
Photo Credit: Shutterstock
Always consult a doctor before starting any supplement, especially if you’re on medications, pregnant, or dealing with chronic conditions.
Photo Credit: Shutterstock