Confused About Supplements? Here's An Easy Guide to Fill Nutrition Gaps

The start of the festive season in India also means endless opportunities for parties and get-togethers – along with an array of food like laddus, fried snacks, rich curries, and decadent desserts that are hard to resist. While these treats bring joy to the table, their nutritional value often leaves much to be desired. Even on regular days, most of us juggle busy schedules and cannot manage to put together balanced meals. According to experts, it is not a surprise that, despite eating well, many people still feel unusually tired, run down, or extremely low on energy. This often leads to one question: Is something missing from my diet? The truth is that your body does not always get the full set of vitamins and minerals it needs. And that is when

supplements can play a supportive role in your diet. According to Dr Usha Chennuru, Medical Head at Cipla Health Ltd., supplements are mostly surrounded by misconceptions, as “some people see them as a magic pill, while others fear they are unsafe. The reality lies somewhere in between.” Here is how supplements can be used wisely to support your health.

Food is always the first priority

Good nutrition always begins with wholesome, varied meals. “Fresh fruits, vegetables, whole grains, pulses, dairy, protein-rich foods, and healthy fats provide the foundation our bodies need. Combined with adequate sleep, physical activity, stress and lifestyle management, they provide most of what our body needs,” said Dr Chennuru. She says supplements are not replacements for food but are best thought of as cushions, filling in the small gaps when life makes it hard to make the best of what we consume.

Why do nutritional gaps exist

“In an ideal world, every plate would be full of colourful, nutrient-rich foods. But hectic routines, processed snacks, long hours at work, late-night eating, and even cooking methods that strip away nutrients often get in the way,” said Dr Chenuru. Stress, lack of exercise, or long-term medications can add to the problem, while limited sun exposure reduces vitamin D levels. Over time, these factors lead to nutritional gaps that may show up as fatigue, frequent illness, or other subtle signs we tend to overlook.

What is the role of supplements?

According to experts, multivitamin and multimineral tablets or capsules are designed to provide essential nutrients in amounts as recommended by national health authorities. And so, when taken as directed, they prevent nutrient deficiencies. Supplements are especially useful for those with higher nutritional needs or dietary restrictions, vegetarians, vegans, older adults, pregnant women, athletes, or busy professionals. They work best when paired with fresh, natural foods, serving as a steady backup rather than a substitute.

Safe use always matters

Like food, supplements support health only when taken correctly. Consulting a doctor or nutritionist is the first step, especially if you have existing health concerns. A professional may suggest simple tests to identify what your body truly needs. More is not better- exceeding safe limits can do more harm than good. Regular use of supplements ensures consistent benefits in people who run a risk of deficiency. Special care is needed in pregnancy, chronic illness, or when taking long-term medication, making expert advice essential before starting anything new.