Why every Indian should add Vitamin D, B12, and Omega-3 to their diet
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Nutritionist Rashi Chowdhary recently shared on her Instagram post, 'Our nanis and dadis didn't need supplements, right? But we definitely do. Even though you are eating the same dal, sabji and roti as your parents and grandparents did, you are still tired, moody and falling sick all the time. Clearly, what you all think is healthy is not healthy enough anymore.'
She explains that despite following a traditional diet, today's nutritional gaps make it difficult to get all essential vitamins and minerals from food alone.
Vitamin D, Vitamin B12, and Omega-3 are three critical nutrients that can help boost immunity, increase energy levels, and support heart, brain, and bone health. Incorporating these supplements under professional guidance can bridge deficiencies, improve overall wellness, and help maintain both mental and physical health in the long term.
Vitamin D supplement benefits for Indians
Vitamin D is essential for bone strength, immunity, and energy levels.
Even with adequate sunlight, many Indians are deficient due to indoor lifestyles, sunscreen use, and urban living that limits sun exposure. Vitamin D deficiency can lead to weaker bones, fatigue, frequent infections, and low mood. Regular supplementation helps prevent osteoporosis, supports a healthy immune system, and enhances overall energy.
Combining Vitamin D supplements with foods like fortified milk, egg yolks, and fatty fish can further strengthen bone health and overall wellness.
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Vitamin B12 supplements for energy and nervous system support
Vitamin B12 plays a critical role in energy metabolism, red blood cell production, and nervous system function. Vegetarian diets, which are common across India, often lack sufficient B12, making deficiency widespread. Symptoms include fatigue, weakness, memory problems, and even tingling in hands and feet. Taking B12 supplements or including fortified foods can restore energy levels, support nerve health, and improve cognitive function.
For older adults or individuals with absorption issues, B12 injections or sublingual tablets may be recommended by a healthcare professional.
Omega-3 supplements for heart, brain, and eye health
Omega-3 fatty acids are essential for cardiovascular health, brain function, and eye health. They reduce inflammation, support cognitive function, and help prevent heart disease. Indian diets are often low in fatty fish, flaxseeds, chia seeds, or walnuts, making supplementation necessary.
Regular Omega-3 intake can improve focus, support healthy cholesterol levels, and even enhance skin and hair health.
For vegetarians, algae-based Omega-3 capsules are an effective alternative to fish oil.
How Indians can safely include these supplements
Vitamin D: Tablets, capsules, or fortified foods; sunlight exposure also helps naturally boost levels.
Vitamin B12: Tablets, sprays, or injections if deficient; found in fortified cereals and dairy.
Omega-3: Fish oil capsules or plant-based algae supplements; include flaxseed, chia seeds, and walnuts in diet.
Always consult a healthcare professional to determine the correct dosage. Supplements are meant to support a balanced diet, not replace whole foods. Combining supplements with a healthy diet, regular exercise, and adequate sleep maximizes benefits for energy, immunity, and overall well-being.
Modern Indian diets may not always meet nutritional needs. Including Vitamin D, B12, and Omega-3 supplements under professional guidance can enhance immunity, boost energy, support heart, brain, and bone health, and help maintain overall wellness in today's fast-paced lifestyle. Following Rashi Chowdhary's advice ensures that nutritional gaps are effectively addressed, helping you feel healthier and more energetic every day.
Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.
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