Tempted By Dietary Supplements? Nutritionist Explains The Risks, Benefits, And Natural Alternatives

Whenever you open a social media platform like Instagram, Snapchat, YouTube, or Facebook, one of the trending videos you would come across is, “If you want to get a brighter skin, add this recipe to your diet,” “Trying to lose weight, this supplement can do it,” and so on. Building on the perfect hook, thousands of influencers on reels and recent advertisements are trying to convince you to try the buzzing dietary supplements.

The Buzz Around Dietary Supplements

The attention-catching Instagram reels have influencers pitching supplements for collagen, beetroot, protein, and much more. With all the buzz around, Dr Dimple Jangda says, “From the Ayurvedic perspective, it is important to focus on having a balanced diet, lifestyle, and natural remedies like herbs and spices to nourish the body instead of consuming dietary supplements. You must focus on improving your digestive health, digestive fire, which is also called Agni, and improve your ability to absorb nutrients, vitamins, and minerals from the foods you are consuming. 

If you have a leaky gut syndrome or malabsorption syndrome, then the supplements will still be of no use, as you are not able to absorb them effectively. You must focus on balancing your three doshas – vata, pitta and Kapha, and address the imbalances with a personalised diet plan based on your unique body type, symptoms and family history. 

Ayurveda recommends a series of natural herbs, spices, and botanical flowers for skin health, digestion, and weight management. Even leading institutes like Harvard and Stanford found in their studies that patients who were on supplements did not respond to immunotherapy, as well as patients who were on a healthy whole food-plant-based diet with increased intake of complex carbs and fibre from fresh fruits and vegetables.”

Also Read: Recovering From Food Poisoning? Nutritionist Suggests What To Eat And Avoid

Trending Supplements

“Lots of influencers have started promoting supplements like collagen, vitamin C, hyaluronic acid, and biotin. But you can get the same and, in fact, better skincare benefits from natural sources of collagen, like aloe vera and ginger. These are rich sources of collagen, which also has anti-inflammatory and other health benefits for the body. You can get vitamin C from natural foods like oranges, strawberries, kiwi, bell peppers, and broccoli.

For weight management, we see influencers promoting green tea extract, CLA-conjugated linoleic acid, and garcinia Cambogia. Instead, you must focus on a whole food plant-based diet, remove all kinds of processed, packaged foods and reduce or avoid intake of animal protein as it interferes with cardiovascular health and even weight loss. In fact, the American Cancer Society and the American Heart Association have shared much research on the importance of a plant-based diet in reducing weight and preventing obesity, chronic lifestyle diseases, and cancer. In Ayurveda, we advise a Kapha pacifying diet to reduce weight, where rich fatty foods are replaced with complex carbs, proteins, and fibre-rich foods to aid in fat burn,” informs Dr Dimple Jangda.

Risks And Benefits Of Dietary Supplements

As claimed in the advertisements, there are a lot of benefits to dietary supplements, but there are risks as well. Dr Dimple Jangda says, “While collagen supplements may help with skin elasticity, hydration and wrinkles, they can also cause digestive health issues, irritability in the stomach, and allergic reactions for some. Remember, the collagen supplements found in the market are not natural sources and have been processed with other ingredients to improve their shelf life.

Beetroot powder is rich in nitrates, which helps improve heart health, but high doses can cause gastrointestinal health issues and impact blood pressure. It is also not advisable for those who are prone to kidney stones. The best way to consume beetroot is in its natural form, cooked into a curry, vegetable dish or soup. Similarly, protein powder helps with muscle repair and growth, but excess consumption can strain the kidneys and cause digestive health issues.”

Things To Check Before Buying A Supplement

If you are planning to try a dietary supplement, there are a few things to take note of. As per Dr Dimple Jangda, “There are third-party testing certifications such as USP (United States Pharmacopeia), NSF International, Consumer Lab, and Good Manufacturing Practices (GMP) that you can look out for. Most importantly, read the label and research the ingredients for side effects before purchasing any supplements.”

Natural Alternatives To Supplements

Coming to natural alternatives, Dr Dimple Jangda advises, “We usually do not advise any supplements besides the herbal concoctions in Ayurveda, which are made from natural herbs and spices like turmeric, ginger, Indian gooseberry, ashwagandha, and others. There are 10,000 + herbs available for all kinds of ailments, skin issues and weight management goals that would be advised during your consult based on your unique body type and symptoms. 

For skin health, include natural sources of anti-oxidants like berries, leafy greens, and nuts. You can also include turmeric, aloe vera, neem, ginseng, gotu kola, horsetail, and ginger. These are rich sources of collagen, which also has anti-inflammatory and other health benefits for the body. You can get vitamin C from natural foods like oranges, strawberries, kiwi, bell peppers, and broccoli. Include protein-rich foods in your diet for collagen, like legumes, beans, pulses, nuts and seeds, and whole grains, that provide the amino acids required for producing collagen. Consume leafy greens, berries, and avocado, which are rich sources of good fats, biotin, vitamins and minerals needed for skin health. Also, ensure to hydrate well.

For weight management, emphasise a whole food plant-based diet, which includes plenty of proteins, whole grains, fresh fruits and vegetables, good fats, and hydration. Green tea and ginger tea also help with metabolism, and you can include them in your diet. And most importantly, be physically active to aid weight loss.”