11 Supplements Indians Actually Need

5. Calcium — bone support, especially for older adults and women

Calcium supports bone density and is particularly important during later life and after menopause. Traditional Indian diets include dairy sources such as dahi and paneer, and some millets also contribute, but total intake varies widely by region and habit. When dietary calcium is low, a supplemental tablet can help meet daily needs, but absorption depends on vitamin D status and timing. Taking very high doses of calcium supplements has been linked with possible cardiovascular concerns in some studies, so keeping individual total intake within recommended ranges matters. A practical approach is to prioritise dietary calcium first, pair supplementation with vitamin D when prescribed, and avoid taking large single doses. If you or a family member have kidney disease or are taking certain medications, discuss calcium supplements with a clinician to check for interactions and optimal dosing.