HT Health Talk: In a world obsessed with quick fixes, supplement aisles are filled with promises of glowing skin, endless energy and stress relief. But behind the sleek packaging, how many of these pills actually deliver – and how much is just expensive hype? Read this also HT Health Talk: Bengaluru’s dietitian answers all your burning questions about the right foods for weight loss
In the latest version of HT Health TalkHindustan Times put readers’ questions about multivitamins, gummies and herbal extracts directly to Dr Sushila Kataria, vice president of internal medicine at Medanta Gurugram and Dr Vaibhav K Gupta, associate director of internal medicine at Medanta Gurugram.
Here’s their definitive guide on what to take, what to leave, and how to protect your health (and your wallet):
1. Are popular supplements like collagen and ashwagandha really effective, or just expensive hype?
There is evidence behind some popular supplements, but they are not miracle products. Collagen peptides may modestly improve skin elasticity and hydration and may support joint health in some people, especially when combined with adequate protein and vitamin C. Ashwagandha has shown the ability to reduce stress and anxiety and may improve sleep in some individuals, but research is still developing, and it is not suitable for everyone, including pregnant women and people with certain thyroid or autoimmune conditions. The effectiveness of any supplement depends on the health of the individual, the dosage, and the quality of the product. Supplements should complement, not replace, a balanced diet, healthy lifestyle and medical advice. Read this also What is Ashwagandha and what does it do? Here’s everything you need to know
2. Are gummy vitamins as effective as traditional pills or tablets, or are they mostly sugar?
Gummy vitamins can be effective if they contain the recommended amounts of nutrients and are manufactured by a reputable company. They may improve adherence for people who do not like to swallow pills. However, gummies often contain low levels of certain vitamins and minerals due to added sugars, sweeteners, flavors, and sometimes formulation limitations. Some nutrients can also be destroyed rapidly in sticky form. Although they are not “just sugar”, they should be treated as supplements rather than candy, and should never be exceeded in recommended doses. It is important to choose quality-tested products, regardless of their form.
3. Which supplements (if any) does a healthy adult really need to take daily?
Most healthy adults who eat a balanced diet do not need regular daily supplements. However, some groups may benefit from targeted supplementation. vitamin D It may be recommended for people with limited exposure to sunlight or a confirmed deficiency. Vitamin B12 is important for strict vegetarians and vegans, while folic acid is essential for women planning pregnancy or who are pregnant. Calcium may be needed if dietary intake is inadequate, especially in older adults. Rather than taking multiple supplements ‘just in case’, it is better to identify individual nutritional needs through dietary assessment and medical advice to avoid unnecessary or excessive intake.
4. Should one get a blood test before taking basic vitamins like Vitamin D or multivitamins?
Routine blood tests are not always necessary before taking a standard multivitamin, especially if it provides nutrients close to the recommended daily allowance. However, a blood test is recommended before taking high-dose supplements such as vitamin D, iron, or vitamin B12, especially if a deficiency is suspected or supplementation may be long-term. Both deficiency and excess can have health consequences. The test allows healthcare providers to recommend the appropriate dose and duration of treatment. It is safer to identify the underlying cause through proper medical evaluation, rather than self-prescribing higher dosages based on symptoms alone. Read this also Feel tired all the time? Physician Dr. Kunal Sood shares 5 supplements that can improve fatigue and low energy levels
5. How can people recognize fake, substandard or unverified supplement brands in the market?
Consumers should purchase supplements from trusted pharmacies, established retailers or reputable manufacturers rather than unknown online sellers. Check that the product clearly lists the ingredients, serving size, dosage, manufacturer details, batch number, manufacturing and expiration dates and required regulatory information in your country. Be wary of products making unrealistic claims like ‘cures all ailments’ or ‘works instantly’. Avoid supplements with unknown proprietary blends or missing ingredient quantities. Third-party quality certifications can provide additional confidence, although they are not mandatory everywhere. If the packaging looks suspicious or lacks essential information, it is best to avoid purchasing it.
6. Interactions: What are the most common supplements that interact dangerously with prescription medications?
Many people believe that supplements are harmless, but some may interact significantly with prescription medications. St. John’s wort is known to reduce the effectiveness of many medications, including antidepressants, birth control pills, and some heart medications. Ginkgo biloba, garlic, ginger, and high-dose vitamin E may increase the risk of bleeding when taken with blood-thinning medications. Calcium, iron, and magnesium may reduce the absorption of some antibiotics and thyroid medications if taken together. Potassium supplements may definitely be unsafe blood pressure medicines. People taking prescription medications should always inform their healthcare provider about each supplement they use.
7. What happens to the body when you take vitamins or minerals that your body is not actually deficient in?
Taking vitamins or minerals when you already have enough of them in your body usually provides little or no additional health benefits. Water-soluble vitamins, such as vitamin C and most B vitamins, are usually excreted in the urine when consumed in large amounts, although very high doses can still cause side effects. Fat-soluble vitamins, including vitamins A, D, E and K, can accumulate in the body and can be harmful if taken in large amounts over time. Excessive consumption of minerals like iron can also be dangerous. More is not always better; Proper dosage is necessary.
8. Can dietary changes completely replace the need for multivitamins and health supplements?
For many healthy people, a balanced and varied diet can provide almost all the essential nutrients needed for good health. Fruits, vegetables, whole grains, legumes, dairy or fortified alternatives, nuts, seeds and quality protein sources usually provide adequate vitamins and minerals. However, supplements may still be necessary in certain situations, such as during pregnancy, with diagnosed nutrient deficiencies, with restrictive diets, with specific medical conditions, or with advanced age. Supplements are intended to fill nutritional deficiencies rather than replace healthy eating habits. Creating a nutrient-dense diet should remain the primary strategy, with supplements used only when truly needed. Read this also Hyderabad neurologist prescribes the only supplements you really need for strength training: from protein to vitamin D
9. Does the time of day – or taking supplements with or without food – significantly affect how well they work?
Yes, how and when supplements are taken can affect their absorption. Fat-soluble vitamins, such as A, D, E and K, are better absorbed when taken with a meal containing some healthy fat. Iron is usually best absorbed on an empty stomach, but it can be taken with food if it causes stomach upset. Calcium can interfere with iron absorption, so they should not be taken together. Some supplements, such as magnesium, are often taken in the evening if they are relaxing, although the timing is usually less important than taking them consistently and according to the label or medical advice.
10. Which ingredient or claim on a supplement label tells us to stop buying it immediately?
Consumers should be wary of supplements that promise unrealistic results such as ‘guaranteed cure’, ‘instant results’, ‘detoxes all toxins’, or ‘works for everyone’. Legitimate supplements cannot legally claim to cure or prevent diseases without scientific evidence and regulatory approval. It is also wise to avoid products that fail to disclose the exact amounts of active ingredients or rely heavily on obscure ‘proprietary blends’ without transparency. Even products marketed as ‘100% safe due to being natural’ should be viewed critically, as natural substances can still cause side effects or interact with medications. Transparency and reliable evidence are key indicators of a trustworthy supplement.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
