Vitamins and mineral supplements have become a routine part of many people’s lives. From vitamin D and B12 to iron, calcium, magnesium and multivitamins, it can be difficult to know what we actually need — and what we may simply be taking because everyone else is.

In this episode, host Jahnavi, a senior digital content creator with TOI, speaks to two experts from Bengaluru — nutritionist Prachi Chandra from Sakra World Hospital and gastroenterologist Dr Sreedhara V from Apollo Hospitals — to explore whether healthy adults really need daily vitamin and mineral supplements, who may genuinely benefit from them, and whether taking too many can do more harm than good.

Together, they discuss how our diet, lifestyle, age and health conditions influence nutritional requirements. They also look at common deficiencies, when supplementation may be necessary, whether tests are needed before starting supplements, and the risks of self-prescribing or combining multiple products.

From multivitamins and vitamin D to iron and B12, this episode separates genuine nutritional needs from wellness trends — and answers a simple question: Do you really need that handful of supplements every day?

And last but not the least, do listen to the nutrition power tip of the week by nutritionist Pooja Makhija (https://www.nourishgenie.com/)

Chapters

00:00 - Are We Really Deficient?

02:50 - Can Food Give You All the Nutrients You Need?

07:15 - Who Actually Needs Supplements?

10:35 - Don’t Let Instagram Prescribe Your Vitamins

14:15 - Food First: Can Diet Correct Deficiencies?

19:06 - Can You Take Too Many Vitamins?

21:17 - When Supplements Clash

23:21 - Gummies, Wellness Shots & Green Powders: Do They Work?

25:53 - How to Choose a Supplement

27:41 - Build a Better Plate

30:35 - The Takeaway: Supplement, Don’t Replace