A Pharmacist's Guide To Choosing The Right Supplement: What To Take, When To Take It And What To Look For

Dr Rajeev Sharma, vice president of medical affairs at Tata 1mg, explains that the perception of dietary supplements in India has evolved dramatically over the past decade. No longer just seen as remedies for specific deficiencies, these products are now a crucial part of mainstream wellness. Factors such as increased health consciousness, a rise in preventive care, and the convenience of online shopping have contributed to this shift.

The Indian market for dietary supplements is currently expanding at a robust double-digit rate, with a significant portion of consumer demand driven by vitamins, minerals, proteins, and omega-3 products.

One recommendation from Sharma is the combination of calcium with vitamin D3 and K2. While calcium is essential for strong bones, elderly individuals often don't get enough of it alone. Vitamin D3 enhances the intestinal absorption of calcium, preventing it from accumulating in soft tissues or blood vessels. On the other hand, vitamin K2 directs calcium into the bones, rather than allowing it to build up elsewhere.

When it comes to iron supplements, Sharma advises taking them at least two hours away from calcium supplements, as well as certain antibiotics and thyroid medications like levothyroxine, which can reduce their absorption. Calcium and vitamin combinations can be found at various online pharmacies, including Tata 1mg, which offers products like Tata 1mg Calcium 500mg + Vitamin D3 Tablet, Tata 1mg Women’s Multivitamin Veg Tablet, and Tata 1mg Senior 50+ Multivitamin Tablets.

Omega-3 fish oil supplements are used to help manage cholesterol levels, support heart health, and maintain brain function. For optimal absorption, these supplements should be taken alongside a meal high in healthy fats. They may also help reduce the unpleasant "fishy burps" or aftertaste that some people experience after taking supplements.

Iron absorption can be improved by taking iron supplements without food. However, this can lead to nausea or abdominal discomfort for some individuals, in which case taking the supplement with light food is recommended. Tea, coffee, milk, calcium supplements, and antacids can inhibit iron absorption, so they should be avoided when taking iron supplements. Instead, vitamin C should be taken to enhance iron absorption.

Magnesium supports the functioning of smooth muscles, reduces spasms, improves sleep quality, and aids relaxation. Sharma suggests taking magnesium supplements right before bed or after dinner, as it is better tolerated in the evening. It should be taken several hours away from certain antibiotics and thyroid drugs to prevent poor absorption.

Protein supplements are often mistakenly believed to be only for athletes and gym-goers. However, they can be beneficial for various groups, including those recovering from surgery, the elderly looking to maintain muscle strength, women recovering from chronic nutritional deficiencies, or individuals with muscle-wasting disorders. Protein supplements can help meet the daily macronutrient needs of these groups when a typical diet falls short.

Sharma emphasizes the importance of choosing a high-quality supplement in India. He advises looking beyond the product name and checking for an FSSAI license number, complete manufacturer details, clear formulation with exact dosage per serving, traceability with batch number, manufacture date, and visible expiry date, and sourcing from authorized pharmacies or trusted online pharmacies like Tata 1mg.

These platforms work with authorized suppliers, follow quality checks, and validate authenticity across their product offerings.

In conclusion, supplements play a vital role in modern healthcare, but their effectiveness depends on proper usage and professional guidance. It's crucial to take the right supplement at the right time and in the right dosage.