Food first
For most healthy adults, a varied diet with grains, pulses, vegetables, fruits, dairy or other protein sources, nuts and seeds provides the nutrients you need.
Food also contains fibre and many beneficial compounds that tablets cannot copy.
When a supplement may be needed
A clinician may advise a supplement when a deficiency is found, for example low iron, vitamin B12 (more common in people who eat little or no animal food) or vitamin D.
Anyone planning a pregnancy is usually advised by a doctor to take folic acid before and during early pregnancy.
Some medical conditions, medicines or surgeries also change what your body needs. The right product and amount should come from your doctor.
Risks to know
In India, many supplements are regulated as foods rather than medicines, so they are not tested as strictly.
Some products, especially muscle-building, weight-loss and performance products, have been found to contain hidden steroids, stimulants or heavy metals. This applies to products of any kind, modern or traditional.
Too much of some vitamins and minerals, like vitamin A, vitamin D or iron, can be harmful. Supplements can also interact with medicines.
Being a smart consumer
Be wary of claims like detox, boosts immunity instantly, or burns fat. Real health improvements do not come from a single product.
If you choose a product, check it has a licence number and clear labelling, buy from trusted sources, and tell your doctor what you are taking.
Protein powders are not necessary for most people, including many who exercise, if their meals include enough protein.