We all love our social media scrolling. Besides the memes, cute clothes, and—my personal favourite—pet accounts, another type of content is quite popular: health and fitness. And these fitness accounts often try to convince people that they aren’t consuming enough supplements.
But everyone’s individual health needs are different. Diet, lifestyle, and medical conditions determine what supplements you should consider.
Multivitamins: Taking multivitamins can help fill in nutritional gaps, especially if your diet lacks certain vitamins and minerals. Look for a regimen that provides around 100 per cent of the daily value (DV) for most nutrients.
Vitamin D: Many people, especially those who spend most time indoors, may be deficient in vitamin D. Taking supplements for it can support bone health and immune function. The recommended daily intake varies, but 600-800 IU per day is sufficient for most adults.
Omega-3 fatty acids: Omega-3s, particularly EPA and DHA, are important for heart health, brain function, and reducing inflammation. They are commonly found in fish oil or algae-based supplements (for vegetarians).
Calcium: Adequate calcium intake is essential for bone health, especially among women and older adults, who are at higher risk of osteoporosis. Calcium supplements may be recommended if dietary intake is insufficient.
Hypervitaminosis
Supplements should always be taken with a doctor’s advice. Ideally, your physician will assess your health, evaluate your diet, and send your blood for testing. The tests will reveal the total iron binding capacity (TIBC), serum creatinine, vitamin D, vitamin B12, and other trace minerals in your blood. This process is extremely important, as arbitrary consumption of vitamins and supplements can lead to hypervitaminosis.
Hypervitaminosis is a condition where storage levels of vitamins are abnormally high, which can lead to toxicity. It typically occurs due to excessive vitamin intake, either through supplementation or consuming fortified foods over an extended period.
The symptoms and effects can vary depending on the vitamin in question.
Vitamin A: Excessive intake of vitamin A can cause nausea, vomiting, headache, dizziness, blurred vision, and, in severe cases, liver damage and increased intracranial pressure. It can also lead to pigmentation, cracking at the corners of the mouth, oily skin, peeling, and itching.
Vitamin D: An excess of vitamin D can lead to hypercalcemia (high levels of calcium in the blood), resulting in symptoms such as nausea, vomiting, weakness, frequent urination, and kidney problems.
Vitamin B6: High doses of vitamin B6 can cause nerve damage, leading to numbness, poor coordination, and difficulty walking.
Vitamin C: Although less common, excessive vitamin C intake can cause gastrointestinal disturbances like diarrhoea and nausea.
While vitamins are essential for health, taking excessive amounts can be harmful. With new-age supplements available in the form of flavoured powders and gummies, taking charge of your health has never been yummier. But no supplement can replace a nutritionally adequate diet.
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A balanced diet
A good dietary plan features the following components.
Macronutrients: These are carbohydrates, proteins, and fats, which provide energy (calories) for bodily functions. The body needs them in large quantities.
Carbohydrates: Found in fruits, vegetables, whole grains, and legumes, carbohydrates are the body’s primary energy source.
Proteins: Found in meat, poultry, fish, dairy, legumes, nuts, and seeds, proteins are essential for building and repairing tissue as well as for producing enzymes and hormones.
Fats: Found in oils, butter, nuts, seeds, and fatty fish, fats are important for energy storage, insulation, and the absorption of fat-soluble vitamins.
Micronutrients: These are vitamins and minerals that the body needs in smaller amounts but are crucial for various physiological functions.
Vitamins: Found in fruits, vegetables, dairy, and fortified foods, vitamins A, C, D, E, and K are essential for immunity, vision, bone health, and more.
Minerals: Found in dairy, meats, fish, nuts, seeds, and whole grains, minerals like calcium, potassium, iron, magnesium, and zinc are essential for bone health, muscle function, and metabolism.
Fibre: Found in whole grains, fruits, vegetables, legumes, and nuts, fibre supports digestive health, helps maintain healthy cholesterol levels, and promotes satiety.
Hydration: Water is essential for all bodily functions, including digestion, nutrient transport, temperature regulation, and waste elimination. It’s important to drink 2-3.5 litres of water every day.
Variety and balance: A nutritionally adequate diet emphasises variety in food choices to ensure a wide range of nutrients. It also balances calorie intake with energy expenditure to maintain a healthy weight.
Moderation: Moderation in the consumption of foods high in added sugars, saturated fats, and sodium helps prevent chronic conditions such as obesity, diabetes, and cardiovascular disease.
Individual needs: Individual nutritional needs vary based on factors such as age, sex, activity level, and health status. Special consideration should be given to specific dietary requirements, such as during pregnancy or for certain medical conditions.
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What to know as a patient
It must be emphasised again that without the right blood work and a physician’s advice, you cannot know for certain what vitamin supplements you need. And getting your medical advice on social media will do more harm than good.
If you do have to take supplements, change the brand after three to four months. If the landmark Johnson & Johnson lawsuit has taught us anything, it’s that no manufacturer can be trusted. Make this a rule of thumb for all your healthcare and wellness products, be it vitamins, creams, or even toothpaste.
Finally, make sure to take breaks from supplements for six to eight weeks, so your system can get some rest.
Dr Deepali Bhardwaj is a Consultant Dermatologist, Max Hospital, Saket. She is also an anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal.
(Edited by Prasanna Bachchhav)