Why Indians Are Depending Too Heavily on Supplements — And What Doctors Want You to Know

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Walk into any pharmacy or browse through an online shopping app these days and you'll see shelves crammed with supplements that promise to boost immunity, give you lovely skin, build stronger bones, improve energy, sharpen memory and even help you sleep better. Taking a daily handful of vitamins is now as common as sipping a morning cup of tea for many Indians.

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"I'm a doctor, and I'm seeing more and more of the same thing: individuals taking supplements even when they don't know if they need them. Supplements are obviously an important part of healthcare. Still, they are intended to supplement or treat deficiencies or specific medical issues, not replace a balanced diet or healthy lifestyle," said Dr Vishwas K., Consultant Physician (Internal Medicine) at HOSMAT Hospitals, Bengaluru.

A Billion-Dollar Habit

The numbers back up what Dr Vishwas is seeing in his clinic. India's dietary supplements market was valued at USD 6.84 billion in 2024 and is projected to grow at a compound annual growth rate of 13.9% between 2025 and 2030. The rise is attributed to increased health awareness, e-commerce trends, and preventive health.

Much of that growth, though, is being shaped less by clinical need and more by social media. "They encourage collagen for younger-looking skin, biotin for hair growth, magnesium for sleep and probiotics for digestive health. Some of these supplements may work for some people, but there is no magic pill that will work for all people. What helps one individual may not be needed or even harmful to another," said Dr Vishwas.

The "Over-The-Counter Equals Safe" Myth

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One assumption drives much of this casual pill-popping: that anything sold without a prescription must be harmless. It isn't.

Too much of some vitamins and minerals might backfire. "Too much vitamin A can harm the liver. Too much vitamin D can result in dangerously high levels of calcium. And inappropriate iron supplements may induce constipation, stomach irritation and in some cases iron overload. Even herbal supplements can interfere with prescription medicines for diabetes, high blood pressure or blood thinning," warned Dr Vishwas.

The False Sense of Security

Another problem is that supplements offer a false sense of security. People spend thousands of rupees on pills and ignore the essentials - eating enough fruits and vegetables, sleeping well, exercising frequently and controlling stress. No supplement can substitute for an unhealthy lifestyle.

This doesn't imply you should avoid vitamins altogether.

Who Actually Needs Them

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None of this means vitamins should be avoided altogether. For specific groups, supplementation genuinely helps. "Vegetarians often don't receive enough vitamin B12. Although there is plenty of sunlight, vitamin D deficiency is common, mostly because we spend much time indoors and get limited sun exposure. Pregnant women need folic acid. Older individuals and people with osteoporosis may need calcium and vitamin D under physician care," added Dr Vishwas.

The secret is the right supplementation, not random supplementation.

A 2024 review published in Nutrients stated that although supplements are helpful in individuals with proven deficiencies or increased nutritional needs, there is little evidence of benefit from routine use in healthy adults without medical indication and that supplements should not substitute for a balanced diet.

Three Questions To Ask Before You Buy

Dr Vishwas suggests a simple filter before reaching for a bottle: Do I really need it? Has a deficiency been confirmed by symptoms or lab tests? Has it been recommended by a certified healthcare professional?

If the answer to all three is "no", then it may be worth rethinking.

Preventive health isn't about collecting a bigger cabinet of supplements. This is about creating habits that will keep us healthy for decades. A balanced diet, regular exercise, sufficient sleep, stress management and monthly health check-ups are the best basis for excellent health.

Message From The Expert

Dr Vishwas concluded, "Supplements, when used correctly, can indeed help maintain health. But they should complement a healthy lifestyle-not take the place of one. The best medicine isn't another pill but frequently a return to the principles that research has backed for decades."

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.