Expert advice Nutrition

Do you really need vitamin supplements?

Kinita Kadakia Patel

Sports Nutritionist, Body Transformation & Health Management Expert

2 min read


The fresh food you eat is filled with nutrients yet many times we do not get enough nutrients from the diets and some even show a deficiency of vitamins. Many times, there could be an issue with nutrient absorption and hence in some cases supplements become essential and critical.

While my goal as a nutritionist is to give my clients a diet with all nutrients in it, but if they show certain symptoms of hair fall, lack of energy, pigmentation, etc… then they may need some help in getting their daily vitamin intake from supplements.

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For example
  • Vitamin B-complex helps in correcting hormones and improves the nutrient absorption in your body
  • Vitamin A helps with vision
  • Vitamin C helps with collagen synthesis
  • Omega-3 rich foods are anti-inflammatory and help prevent pigmentation
  • Minerals such as Magnesium and Selenium work on the hair

Give UR nutritionist honest feedback. Feedback helps me and other nutritionists understand what is working in favour of their health.


I would definitely recommend for men and women to take vitamins only when it is necessary or prescribed by a medical professional. But, don’t forget to be mindful of the varied requirements depending on your age, sex and UR body’s needs.

There is no thumb rule for a prescription; it is very individualistic, as it keeps changing over time with age. UR dietary preference also plays a major role in deciding UR daily intake, whether you are a vegetarian, non-vegetarian or a vegan.

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Table Source: Harvard Health Publishing
Good food sources of important nutrients
NUTRIENT SOURCE
Vitamin B Tuna, sunflower seeds, spinach and other leafy greens and eggs
Vitamin D Salmon, tuna, vitamin D-fortified milk and yogurt, fortified orange juice and egg yolk
Iron Liver, chickpeas, beans, lentils, and sesame seeds
Magnesium Spinach, kale, other leafy green vegetables; unrefined grains and legumes
Calcium Dairy products, salmon, sardines and dark leafy greens
Quick Wisdom

Don’t change UR diet abruptly. Consult a nutritionist before making any changes to your daily diet which can affect your overall health.

Give UR nutritionists honest feedback. This helps me and other nutritionists understand what is working in favour of their health.

Be mindful of UR body. Give your body time to adapt to a diet, don’t go on unsustainable diets to lose weight or follow a trend. This can cause more harm than good.