11 Supplements Indians Actually Need

10. Turmeric (curcumin) — standardized extracts for consistent effects

Turmeric is a familiar spice in Indian kitchens and many households use haldi doodh as a comfort ritual. For specific inflammatory conditions, standardized curcumin extracts provide predictable doses and better bioavailability than culinary turmeric. Clinical trials use particular formulations and higher amounts than a pinch of haldi; some formulations include black pepper (piperine) or lipid carriers to improve absorption. Curcumin supplements are not a cure-all; they can provide modest anti-inflammatory support for certain conditions and work best under medical guidance. High doses for long periods should be supervised because they can interact with medications or cause gastrointestinal effects in sensitive people. For everyday use, keep cooking with turmeric and consider an evidence-based supplement when a clinician supports it.