During a family visit to the Delhi Zoo, my math teacher’s son suddenly collapsed. Naturally, they rushed to the doctor who asked:
“What does he eat? Any medications? Supplements?” “I give him Boost every day.” “Does he require supplements?” “No” “Then whyare you giving it to him?”
That moment was an eye-opener. He had been self-medicating his child based purely on what he’d seen in a television ad. No diagnosis, no need; just trust in marketing. And it backfired. Even today, many young people in India are doing the same. A quick scroll on social media, a flashy recommendation from an influencer, and suddenly you’re taking supplements without knowing what your body actually needs.
To dig deeper, I spoke with two doctors to understand the risks of self-medication and what safe supplement use actually looks like. This blog also explores how other countries regulate supplements and what we can learn from them. So if you want clarity, not confusion, when it comes to supplements, read on till the end.
Table of Contents
What are Supplements?
The word “supplement” comes from Latin and means “to fill up,” and in the context of medicine, that’s exactly what it means. You’re simply filling a deficiency of certain vitamins or minerals in your body by consuming them in the form of tablets, capsules, or powder. That brings us to an important question: what kinds of supplements are actually available in the market today?
Types of Supplements
1- Multivitamin/Vitamin:
Vitamins are “Bob the Builder of our body”; they help in bodies’ growth, development, and overall health. Based on their preference for solubility, they are of two types listed below:
Fat-Soluble Vitamins: These are vitamins that dissolve in fat and are stored in the body’s fatty tissues and liver. Since they are stored, they don’t need to be taken every day but taking them in excess can be harmful. Examples include Vitamins A, D, E, and K.
Water-Soluble Vitamins: These vitamins dissolve in water and are not stored in the body, so they need to be replenished regularly through diet or supplements. The excess is usually excreted through urine. Examples include Vitamin C and all the B-complex vitamins like B1 (thiamine), B2 (riboflavin), and B12.
2- Multimineral:
Minerals are the materials and tools used in building, stabilizing, and transmitting electrical signals in the body. Essential minerals include calcium, magnesium, zinc, and iron.
3- Probiotics:
These are supplements that contain dietary fibers or compounds that act as food for the good bacteria in your gut. They help good bacteria to grow and thrive.
4- Probiotics:
These are live beneficial bacteria that help maintain a healthy balance of gut flora. They support digestion and boost the immune system. You can find probiotics in supplements as well as in foods like yogurt and fermented products.
5- Nutraceuticals:
These are plant-based or naturally derived supplements used to combat nutrient deficiencies and support overall health. They may include extracts from herbs, fruits, or vegetables and often have medicinal properties.
6- Proteins:
Proteins are the building blocks of the body, meaning they are mainly responsible for the growth, maintenance, and repair of cells. They also help in strengthening the body’s immune system.
7- Fibers:
Fibers are a type of carbohydrate that is excreted by the body undigested. They help maintain blood sugar levels. Fibers are of two types:
Soluble fibers: These dissolve in blood and help lower blood sugar and cholesterol levels.
Insoluble fibers: These do not dissolve in water but ensure that food moves smoothly through the digestive system.
So, if you are wondering whether you can take supplements on your own or not, you can check this out in the next section…
Can I Take Supplements on My Own?
I spoke to Dr. Anjan Shrivastav (MBBS intern, Safdarjung Hospital) and Dr. SM Swaminarayan (former WHO member). Both said the same thing, loud and clear: taking supplements on your own is not just unnecessary, it’s risky.
That said, self-supplementation is generally far less risky than self-medicating with drugs. Many doctors routinely prescribe multivitamins without checking serum levels or interactions, despite limited benefits for healthy people. The problem isn’t just overuse; it’s how casually supplements are treated overall.
Self-medicating based on a friend’s advice or an Instagram influencer’s routine? That’s not health; that’s gambling. You blur the line between what your body actually needs and what the Instagram algorithm thinks you might be thinking. But doctors don’t guess; they diagnose. They give you the right dose for the right reason.
Our moms and grandmas always said- Don’t eat this after this. We laughed it off, but the idea was real: some things don’t go together. The same goes for medicines and supplements. Bad combinations can mess with how your body absorbs, reacts, or even suffers. Indians consume a lot of medicines for diabetes, cholesterol, antibiotics, and painkillers. And yet, most people pop supplements without blinking.
Below is a list of the most consumed medicines and their interactions with supplements.
A 2012 study in Japan tracked 2,732 patients. The result? 7 out of 10 who took meds without telling their doctor ran into trouble, bad interactions, more side effects, weaker treatments.
Most young people today are self-medicating with supplements. So, I asked a few doctors- How can I give my body the most without relying on pills? Their answer was clear: replace supplements with a balanced diet. Packed with protein, leafy greens, and variety, real food does what no supplement can. And in India, where our kitchens already offer so much, good nutrition isn’t hard; it just needs to come first.
That said, if you are taking supplements, follow some basic safety steps: check for potential interactions, get your serum levels tested, and consult a doctor rather than guessing your needs. SayaCare will soon launch an interaction checker where you can input all your medications and supplements, and it’ll flag possible risks, making the process safer and easier.
How Doctors Prescribe Vitamins ?
Walk into any clinic with fatigue, a vague ache, or even post-viral tiredness, and chances are you’ll walk out with a multivitamin, sometimes two. Despite a growing body of evidence questioning their necessity, multivitamins remain a reflex prescription for many doctors in India. The ones I spoke to were thoughtful and evidence-based, often prescribing only when bloodwork showed a clear deficiency. But they are the exception. For most, supplement prescriptions are routine, whether or not the patient truly needs them. It’s a habit driven by pharmaceutical reps pushing their products and companies investing heavily in marketing to doctors.
How Other Country Regulate Supplement in Comparison to India?
Unlike medicines, dietary supplements in India are not required to undergo clinical trials before hitting the market. The rules are relatively simple: the Food Safety and Standards Authority of India (FSSAI) issues manufacturing licenses for supplements. However, it does not actively regulate their quality.
If a manufacturer wants to introduce a new molecule as a supplement, they don’t need lab data or testing. A literature review to establish safety is usually sufficient. Based on that, they can apply for an FSSAI license and wait to hear back with approval or rejection. The FSSAI’s primary focus is on labeling. As long as the product doesn’t claim to cure or treat a disease, it’s mostly clear.
This regulatory gap has consequences. An estimated 60–70% of dietary supplements sold in India are counterfeit, unauthorized, or poorly manufactured. (And this is why SayaCare believes in testing and tests every batch.
Compare this to the US, where supplements fall under the Dietary Supplement Health and Education Act (DSHEA), regulated by the US FDA. There too, product quality isn’t guaranteed, and low-grade supplements exist. But there’s a difference: accountability. In the US, proven violations often lead to legal consequences. In India, even being caught red-handed doesn’t always lead to action. In researching this, I couldn’t find a single court case or news report showing meaningful consequences for poor labeling only warnings, notices, and reports that quietly fade away.
Many internet users say bribery isn’t uncommon. FSSAI applications may not be processed seriously unless incentives are offered. Restaurant owners and supplement manufacturers alike have reportedly obtained certifications this way.
Globally, countries like the US, France, Germany, and Europe don’t mandate a doctor’s prescription for supplements. However, they do recommend consulting a healthcare professional before self-medicating.
Conclusion
Supplements aren’t candy, and your body isn’t a lab for trial and error. Sure, influencers might make it look cool. Ads might promise strength, glow, energy, and the best version of you. But the truth is, your body does not need trends; it needs balance. What works for someone else might mess you up. And what seems natural can still cause harm when taken the wrong way or with the wrong meds. Doctors study the body for years. Influencers study lighting and angles. Just remember: not all experts are equal, choose yours wisely. Instead of playing pharmacist with your own health, build a plate that’s colorful, protein-rich, and packed with natural nutrients. Because in most cases, food will always outperform a capsule. And if you are ever unsure? Ask. Ask your doctor, your nutritionist, or someone who knows your body, not just the Instagram algorithm. In the end, real health isn’t found in a bottle. It’s in your choices, your awareness, and sometimes, in just saying no to the noise.
Mahak Phartyal completed her bachelor's in pharmacy from Veer Madho Singh Bhandari Uttarakhand Technical University. She previously worked as a Medical Writer at Meril Life Sciences, where she wrote numerous scientific abstracts for conferences such as India Live 2024 and the European Society of Cardiology (ESC). During her college years, she developed a keen research interest and published an article titled “Preliminary Phytochemical Screening, Physicochemical and Fluorescence Analysis of Nyctanthes arbor-tristis and Syzygium cumini Leaves.”
Mahak Phartyal completed her bachelor’s in pharmacy from Veer Madho Singh Bhandari Uttarakhand Technical University. She previously worked as a Medical Writer at Meril Life Sciences, where she wrote numerous scientific abstracts for conferences such as India Live 2024 and the European Society of Cardiology (ESC). During her college years, she developed a keen research interest and published an article titled “Preliminary Phytochemical Screening, Physicochemical and Fluorescence Analysis of Nyctanthes arbor-tristis and Syzygium cumini Leaves.”
