11 Supplements Indians Actually Need

11. Vitamin C — affordable support for immunity and iron absorption

Vitamin C is inexpensive and widely available, and it does double duty: it supports immune function and improves absorption of non-heme iron from plant foods. Classic desi sources include amla, citrus and guava, which often fit easily into regular meals. Supplements are useful during seasons when fresh produce is scarce, for travellers, or when a doctor prescribes extra vitamin C to boost iron therapy. Avoid very high daily doses without medical advice—doses above the upper limit can cause stomach upset and raise the risk of kidney stones in susceptible individuals. For many families, a food-first approach plus a modest supplement during periods of low fruit intake is balanced and cost-effective.