Daijiworld Media Network- New Delhi

New Delhi, Aug 13: In today’s fast-paced lifestyle, maintaining good health has become a challenge for many Indians. Skipped meals, processed food habits, and long working hours often leave little room for adequate nutrition. With healthcare and nutrition costs steadily rising, experts stress the need to focus on supplements that can bridge common nutritional gaps.

Nutritionist Rashi Chowdhary highlights three essential supplements — Vitamin D, Vitamin B12, and Omega-3 — which she says are “non-negotiable” for every Indian.

“Our nanis and dadis didn’t need supplements, right? But we definitely do. Even though you may be eating the same dal, sabji, and roti as your parents and grandparents, you are still tired, moody, and falling sick often. Clearly, what you think is healthy is not healthy enough anymore,” she points out.

Vitamin D:

Chowdhary explains that sunlight alone may not guarantee optimal Vitamin D levels. “Your levels should be above 60. While 20-30 may fall under the normal range, it’s not ideal,” she says. Adequate Vitamin D improves immunity, uplifts mood, supports weight management, and is linked to better reproductive health. Low levels have been associated with obesity, low AMH, and other health concerns.

Vitamin B12:

Calling it “brain food”, she says B12 is crucial for the proper functioning of brain cells. It aids the production of neurotransmitters like dopamine, serotonin, and GABA — often referred to as ‘happy hormones’. Those on antacids, oral contraceptives, or statins may require higher intake of B12 to meet their needs.

Omega-3:

This essential fatty acid benefits hormones, skin health, and gut inflammation. It can improve insulin sensitivity in PCOS patients. For maximum benefits, Chowdhary advises keeping DHA and EPA levels above 800.

However, she cautions that supplementation alone is not enough. “If your gut isn’t healthy, nutrient absorption will be poor. Address gut health issues first, then start your supplement routine,” she advises.