Understanding Dietary Supplements: Benefits, Risks, and Expert Tips

What Are Dietary Supplements?

Dietary supplements are popular. They include vitamin D, B12, magnesium, and biotin. But experts say: be careful. Taking them without advice can harm your health.

Why Nutrients Matter

Dr. Suranjit Chatterjee is an expert in Internal Medicine. He says not getting enough nutrients can cause health problems. For example:

• Not enough vitamin D? Your bones get weak. You might break a bone easily.
• Low on B12? You could feel tired. It might even cause anemia.

But too much of some nutrients is bad too. Especially fat-soluble vitamins like A and D.

Good Things About Nutrients

Just the right amount of nutrients helps you. It supports your immune system. It gives you energy. It keeps your mind healthy. For example, magnesium can make you feel better. It can reduce anxiety.

Talk to a Doctor First

Before you start taking supplements, talk to a doctor. They can give you advice. Advice that’s just for you. Based on your health and what you eat.

When and How to Take Supplements

Dr. Pankaj Soni gives advice on the best times to take vitamins:

• Fat-soluble vitamins (A, D, E, K): Take these with food that has fat.
• Water-soluble vitamins (B vitamins, vitamin C): Take these when your stomach is empty. Drink water with them.

You can take most minerals any time of the day.

Does Everyone Need Supplements?

No, not everyone needs supplements. Dr. Anurag Mahajan says some people stay healthy without them. Even people over 80. They eat a balanced diet. They live a healthy life. But some people might need specific supplements. Like calcium and vitamin D3. Especially women going through menopause.

Why Blood Tests Are Important

Dr. Meenakshi Jain says blood tests are important. They show if you have any deficiencies. You should only stop taking supplements when a doctor says so. Usually when your levels are normal. And you’re eating a healthy diet.

Dangers of Too Many Supplements

Too much of some vitamins and minerals can be toxic:

• Vitamin A: Can hurt your liver. It can make you dizzy. It can make you feel sick.
• Vitamin D: Can cause hypercalcemia. It can damage your kidneys. It can cause heart problems.
• Vitamin B12: Usually safe. But it can cause acne. It can interact with medicines.
• Folic Acid: Too much can hide a B12 deficiency.
• Magnesium: Too much can cause diarrhea. It can cause a fast heartbeat. It can make your muscles weak.
• Biotin: Usually safe. But it can interfere with lab tests.
• Zinc: Too much can make you feel sick. It can make you throw up. It can weaken your immune system.

What’s Popular in Nutritional Testing

Dr. Arjun Dang talks about popular tests. Tests for vitamin D, B12, magnesium, vitamin E, and folic acid. The most popular tests are for vitamin D and B12. Many people don’t have enough of these.

People aged 30-50 often get these tests. They feel tired. They have metabolic issues. People over 50 check their bone and nerve health. Young adults get tested too. Especially vegetarians and vegans. They want to check their B12 levels.

There’s been a big increase in testing. Over the last 10 years. More people know about health. More people can find health information online.