Eating an all nutrient loaded diet is a Herculean task, as each diet plan largely differs on amounts of vitamins, minerals and antioxidants, needed for overall health and wellbeing.

Even if the diet is well-balanced there may be underlying factors which may hinder the absorption of nutrients. In such cases, supplements serve a saviour and form the quintessential part of a healthy lifestyle and balanced diet.

Supplements for overall health

Two most common factors that hinder nutrients assimilation are bioavailability and poor absorption. For instances oxalates, a chemical found in tea may restrain the bioavailability of minerals like calcium and iron. Furthermore, intake of milk and curd with an iron-rich food like lean meat, eggs, dry fruits may bind calcium with iron molecules may limit the absorption of iron.

Dietary supplements are made from natural food sources or synthetic which help to meet the increasing demand for vital nutrients. Supplements are available in the various forms like capsules, gummies, tablets, pill or tonic. Let’s read about five essential supplements needed for both men and women.

1. Multivitamins

Taking multivitamins is one of the easiest ways to maintain health. It ensures daily dose of nutrients in the right amounts to help the body function at its best. Multivitamins play a crucial role in lowering the risk of diseases, boosts energy, improve performance.

2. Fish Oil

Omega 3 fish oil supplements are great for the brain and eye development. Evidence supports that omega 3 supplements can increase the level of HDL (good) cholesterol, boost metabolism, enhance the nutrient absorption, battles inflammation and lowers the risk of heart diseases. These useful fatty acids also greatly lower high blood pressure and assist in maintaining optimal heart health.

3. Vitamin D3

Vitamin D is one of the many vitamins essential for keeping up good health and well-being. Deficiency of vitamin D is related to low bone density, mood disorder, obesity and poor nutrient absorption. A recent study conducted by Shushrusha Hospital, Mumbai proved that about 70-90% of Indians are deficient in Vitamin D.  Hence vitamin D3 is one of the key supplements that can offer you with great health benefits.

4. CoQ10(CoenzymeQ10)

CoQ10, is highly recommended for fighting inflammation, as it is the root cause for weight gain, arthritis, heart disease and other chronic diseases. CoQ10 enzyme is a vital supplement that helps in improving the heart health, regulate blood sugar, prevents cancer and eases migraine. CoQ10 is a potent supplement which scavenges free radical damage, supports skin health and prevents brain and lung diseases and boost overall health.

5. Folate

Folate or folic acid is a vital B vitamin - vitamin B9, which delivers with a magnitude of health benefits for both men and women. Folate plays a crucial role in the synthesis of DNA, the formation of red blood cells and white blood cells in the bone marrow, treats Alzheimer’s disease, promotes the arterial blood flow which helps to control blood pressure and lowers the risk of heart diseases.


Always remember that supplements do not essentially replace a well-balanced diet. Endeavour to eat a spectrum of healthy food choices such as colourful fruits, vegetables, along with an adequate amount of whole-grain cereals, protein and fats in moderate amounts to maintain overall health and well-being.