11 Supplements Indians Actually Need

7. Omega‑3 (EPA/DHA) — heart and brain support, with vegetarian options

Omega‑3 fatty acids (EPA and DHA) support cardiovascular and cognitive health. In coastal regions where fish is eaten regularly, intake can be adequate. But many Indians, particularly vegetarians and urban residents, get little or no marine omega‑3. Plant-based ALA from flax or chia converts poorly to EPA/DHA, so consider algae-based DHA if you avoid fish. Supplements come in fish oil, cod liver oil, or algae oil forms; pick a purified, tested product and pay attention to EPA/DHA amounts on the label rather than total omega‑3 content. Omega‑3s can thin the blood slightly at high doses, so check with a doctor if you use blood-thinning medication. For desi cooking patterns, incorporating small oily fish where culturally acceptable, or choosing a reputable algae oil supplement, offers practical ways to raise DHA without major diet overhaul.