Doctor ranks EVERY Health Supplement in India (Multivitamin to Creatine) #wheyprotein

Summary

In this video, Dr. Arjun Sabharwal evaluates 20 popular supplements commonly used in India, categorizing them using a traffic light system: Green for must-have, Yellow for only when needed, and Red for mostly useless. The video covers the benefits, risks, and common myths surrounding each supplement, ranging from Vitamin D3 and Omega-3 to Biotin and Apple Cider Vinegar. Dr. Sabharwal stresses the importance of consulting a doctor before taking supplements, especially for individuals with medical conditions, and emphasizes getting nutrients primarily from food.

Takeaways

• 😀 Vitamin D3 is crucial for bone health and immunity, and most of the Indian population is deficient, so it’s a must-have supplement for many.
• 😀 Omega-3 supplements are beneficial for heart health, but only necessary for those who don’t consume enough fish, making it a 'yellow' category supplement.
• 😀 Biotin supplements are mostly useless since biotin deficiency is rare in healthy individuals, and they are mostly marketed for hair and skin benefits.
• 😀 Creatine is one of the most researched supplements, improving muscle strength and performance, particularly for athletes, gym-goers, and older adults.
• 😀 Fiber supplements are essential for many in India due to low fiber intake, and they help with digestive issues, weight management, and heart health.
• 😀 Alkaline water has no strong scientific backing for health benefits and is mostly a marketing gimmick, so it’s categorized as 'red' or mostly useless.
• 😀 Multivitamins may not offer any significant benefits unless there’s a specific deficiency, and they should only be taken when needed.
• 😀 Magnesium helps with sleep, anxiety, and blood pressure regulation and should be taken only when needed for specific health concerns.
• 😀 Folic acid is essential for pregnant women or those planning to conceive to prevent birth defects, placing it in the 'green' category.
• 😀 Iron supplements should be used only when there’s a confirmed deficiency, especially among women, and excessive supplementation can be harmful.
• 😀 Protein powder is useful for those who have higher protein needs, such as athletes or those who struggle to meet their protein goals through food.
• 😀 Vitamin C supplements can be helpful for those who don’t consume enough fruits and vegetables, but they won’t magically boost immunity as widely believed.
• 😀 Vitamin B12 is a must-have for vegetarians and older adults, as deficiency can lead to low energy and cognitive issues.
• 😀 Zinc supplements are helpful for those showing deficiency symptoms, such as frequent infections or poor growth in children, but aren’t necessary for everyone.
• 😀 Turmeric can help with chronic pain or inflammation, but should only be taken if needed for specific health conditions.
• 😀 Apple cider vinegar has no strong scientific evidence supporting its health claims, making it a 'red' supplement, mostly driven by marketing hype.
• 😀 Collagen supplements can improve skin elasticity and joint pain but should be taken only when desired, making it a 'yellow' category supplement.
• 😀 Electrolyte supplements are only necessary when dealing with dehydration due to heat or illness, so they should be used as needed.
• 😀 L-Glutamine is helpful for gut healing and muscle recovery during illness or stress but isn't needed daily for healthy individuals.
• 😀 Detox teas are mostly useless for long-term health and primarily cause water loss, leading to short-term weight loss, but they do not support fat loss.

Q & A

Why is Vitamin D deficiency so common in India despite the country receiving plenty of sunlight?

Vitamin D deficiency in India is widespread because, despite abundant sunlight, the Indian diet is typically low in Vitamin D-rich foods like fatty fish, egg yolks, and dairy. As a result, even though sunlight is available, many people don’t consume enough food sources of Vitamin D to meet their daily requirements.

What are the benefits of Omega-3 fatty acids, and why might they be particularly important for people in India?

Omega-3 fatty acids, particularly EPA and DHA, are crucial for heart health, reducing triglyceride levels, and supporting brain function. In India, where Omega-3 intake is typically low due to limited fish consumption and vegetarian diets, supplementation can be beneficial for heart health and overall well-being.

Is taking Biotin supplements necessary for everyone?

No, Biotin deficiency is very rare in healthy individuals, as it is easily available in many foods and also produced by gut bacteria. For most people, Biotin supplements are unnecessary, and taking them is generally considered a waste of money unless a confirmed deficiency is present.

What makes creatine supplementation effective for athletes and older adults?

Creatine supplementation improves muscle strength, performance, and anaerobic exercise capacity. For athletes, it enhances muscle mass and strength gains, while for older adults, it may help reduce age-related muscle loss and improve brain function by providing additional energy to the brain.

Why is fiber supplementation recommended for many people in India?

Many Indians consume far less fiber than the recommended daily intake, with an average of only about 15 grams compared to the ideal 25–40 grams. Fiber supplements help address this deficiency, which can lead to issues like constipation, obesity, and diabetes. Fiber is also linked to better heart health and a reduced risk of certain cancers.

What is the main issue with alkaline water, and why is it considered mostly useless?

Alkaline water, marketed for its supposed health benefits like disease prevention, lacks strong scientific evidence to support these claims. The FDA has even warned against promoting these products with exaggerated health benefits. Regular filtered water remains the best option for hydration.

Should everyone take multivitamins?

Multivitamins are not necessary for everyone, especially if you already have a healthy diet. Research shows that multivitamins don’t significantly prevent chronic diseases like cancer or heart disease in healthy adults. They may only be beneficial for individuals with specific deficiencies or those in high-risk groups.

How can magnesium supplementation benefit those with anxiety or sleep problems?

Magnesium has a calming effect and can be helpful for people with mild anxiety or insomnia. It can improve sleep quality and help maintain normal blood pressure. People who experience muscle cramps or stress may also benefit from magnesium supplementation.

Why is folic acid considered a must-have supplement for pregnant women?

Folic acid is essential for preventing birth defects in babies. It plays a critical role in cell division and the development of the baby’s neural tube. Given the high risk of folate deficiency in pregnant women, taking folic acid supplements is one of the easiest and most effective ways to ensure healthy pregnancies.

When should people take iron supplements, and why is it so important for many Indian women?

Iron supplements should only be taken when a deficiency is confirmed through blood tests. Iron deficiency anemia is particularly common in young and pregnant women in India, leading to fatigue and other health issues. Iron supplements are crucial in these cases but should not be used without medical advice.