Supplements in India: What Works, What Doesn't, and What to Avoid

When you hear the word supplements, oral products taken to add nutrients or support health that aren't obtained from food alone. Also known as dietary supplements, they're everywhere—in pharmacies, gyms, WhatsApp groups, and even corner kirana stores. But most people don’t know what’s actually in them, who tested them, or if they even work. In India, where traditional remedies mix with modern marketing, the supplement market is booming. But so are the risks.

Herbal supplements, natural products derived from plants used for health purposes, often without rigorous clinical testing like ashwagandha, turmeric, or St. John’s Wort are sold as safe because they’re "natural." But that’s a myth. St. John’s Wort can mess with antidepressants. Green tea extract has been linked to liver damage. Yohimbe? It can spike your heart rate and trigger panic attacks. These aren’t just side effects—they’re documented cases. And in India, where regulation is weak, many products contain undisclosed drugs, heavy metals, or fillers that aren’t listed anywhere.

Vitamin supplements, concentrated forms of essential nutrients taken to prevent or treat deficiencies are another area where people overdo it. Taking extra vitamin D because your friend swears by it? Fine—if you’re deficient. But if you’re not, you’re just peeing it out. Same with B12. Most Indians aren’t deficient unless they’re vegan or have gut issues. Yet, everyone’s popping pills. And then there’s the big lie: supplements that promise to "detox" your liver or "boost immunity." Your liver doesn’t need detoxing. Your immune system doesn’t need boosting. It just needs sleep, food, and less stress.

What supplements actually make sense in India?

Iron for women with heavy periods. Folic acid for pregnant women. Vitamin D for people stuck indoors all day. Calcium if you don’t drink milk or eat leafy greens. That’s it. Everything else? Probably noise. The real problem isn’t lack of supplements—it’s lack of real health habits. No one talks about how sugar, poor sleep, and sitting all day are the real causes of fatigue, weight gain, and brain fog. But you can’t sell a 30-day sugar detox plan as a supplement. So they sell you a capsule instead.

What you’ll find in the articles below isn’t hype. It’s hard truths. Why apple cider vinegar won’t clean your liver. Which herbs can make your anxiety worse. How a full body blood test can tell you if you even need supplements in the first place. And why some people feel worse after taking "natural" products. These aren’t opinions. They’re based on real medical evidence, patient reports, and clinical data from Indian doctors who see the fallout every day.