Popping dietary supplements recklessly? Experts warn caution
New Delhi: Dietary supplements like vitamin D, B12, magnesium and biotin have gained widespread popularity in recent times. However, experts warn that consuming them without proper medical supervision may result in nutritional imbalances or toxicity and do more harm than good.
Dr Suranjit Chatterjee, senior consultant, Internal Medicine, Indraprastha Apollo Hospitals, emphasises that nutritional shortfalls can trigger various health complications. For example, vitamin D deficiency can weaken bone structure and heighten fracture possibilities, while inadequate B12 levels might trigger cognitive deterioration and anaemia. But overconsumption of certain nutrients, particularly fat-soluble vitamins A and D, can prove harmful to health, he warns.
"Optimal nutrient levels support immune function, energy production and mental health. For instance, adequate magnesium intake is linked to improved mood and reduced anxiety. Therefore, maintaining balanced nutrient levels through diet or supplementation is essential for preventing deficiencies and promoting health," he explained.
Professional medical consultation is crucial before beginning supplements.
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Healthcare providers can offer personalised recommendations based on individual health status and eating patterns. They can suggest appropriate supplements after evaluating blood work or considering specific conditions like pregnancy or existing health issues.
Discussing the timing of taking these vitamins, Dr Pankaj Soni, principal director, Internal Medicine, Fortis Escorts, Okhla, advises that fat-soluble vitamins (A, D, E, and K) should be consumed following meals containing fats.
These can be taken with even minimal portions of low-fat or whole-fat dairy products. For water-soluble vitamins, including vitamin B-1 (thiamine), B-12 (cyanocobalamin), B-6, B-2 (riboflavin), B-5 (pantothenic acid), B-3 (niacin), B-9 (folate, folic acid), B-7 (biotin), and vitamin C, consumption on an empty stomach with water is recommended.
Most of the minerals can be consumed at any point during the day.
Supplements are not mandatory for all elderly individuals.
Explaining it further, Dr Anurag Mahajan, vice-chairman and senior consultant, Internal Medicine at PSRI Hospital, said that some people, even those over 80 years old, maintain good health without supplements due to their balanced diet and healthy lifestyle choices. Nevertheless, specific supplements like calcium and vitamin D3 might be necessary, particularly for women going through menopause hormonal changes.
Discussing the role of blood tests in determining deficiencies, Dr Meenakshi Jain, senior director, Internal Medicine, Max Hospital, Patparganj, emphasises that blood tests are vital in identifying deficiencies, as supplement requirements depend on deficiency levels.
Dr Jain further states that supplements should only be stopped under medical supervision. Supplements can be discontinued when levels normalise and patients maintain a healthy diet.
According to doctors, excess intake of certain vitamins and minerals can have toxic effects. Vitamin A may cause liver damage, dizziness, nausea, blurred vision, and birth defects, with long-term excess leading to osteoporosis and neurological issues. Vitamin D overconsumption can result in hypercalcemia, kidney damage, cardiovascular problems, and muscle weakness. Vitamin B12 is generally safe, but excessive intake may cause acne, rosacea, or medication interactions.
High doses of folic acid can mask vitamin B12 deficiency, potentially leading to nerve damage. Magnesium excess can cause diarrhoea, irregular heartbeat, muscle weakness, and respiratory distress. Biotin, while usually safe, may interfere with lab tests, leading to misdiagnoses. Zinc overconsumption can cause nausea, vomiting, loss of appetite, stomach cramps, headaches, and weakened immune function.
Dr Arjun Dang, CEO and partner at Dr Dangs Lab, shared with TOI that daily testing for vitamin D, B12, magnesium, vitamin E, and folic acid is common, with vitamin D and B12 tests being most sought after due to their prevalent deficiencies. The primary age group seeking nutritional deficiency tests is 30-50 years, largely due to exhaustion, metabolic issues, and lifestyle-related shortfalls. Those above 50 regularly check vitamin D and B12 levels for bone and nerve health assessment, whilst young adults aged 20-30, particularly those following vegetarian and vegan diets, seek B12 testing owing to dietary limitations.
He has noted a significant increase in testing over the last 10 years, driven by greater health awareness, online health information accessibility, and post-pandemic health vigilance.
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