11 Supplements Indians Actually Need

8. Probiotics — support gut health using familiar fermented foods and targeted strains

Fermented foods are part of many Indian kitchens: dahi, idli batter and pickles provide natural probiotic exposure. A targeted probiotic supplement can help when someone wrestles with digestive upset, after a course of antibiotics, or when travelling. Clinical benefits depend on strain and dose—look for products that list specific strains (for example, Lactobacillus rhamnosus GG) and colony counts used in studies. Storage matters: some require refrigeration. Probiotics are generally safe, but people with weakened immune systems should consult a clinician before use. Think of probiotics as an extra layer of support while continuing traditional fermented dishes; for families who keep probiotic-rich foods in daily rotation, a short course supplement during illness or travel often suffices rather than long-term indefinite use.