11 Supplements Indians Actually Need

9. Multivitamin — targeted daily insurance when diets fall short

A well-chosen multivitamin can act as daily insurance when variety is limited by budget, seasonality, or regional diets. Pick an age- and gender-specific formula rather than a one-size-fits-all “mega” tablet. For example, women of childbearing age need adequate iron and folate, while older adults may need higher vitamin D and B12 support. Watch out for overlapping supplements: taking a multivitamin plus high-dose iron and separate vitamin D without oversight can push total intake beyond safe levels. Food-first remains the best route—add seasonal fruits, salads and millets to diversify micronutrient intake—but a targeted multivitamin helps when life gets busy or for young adults living abroad who rely on packaged foods. Check labels for unnecessary herbal blends or proprietary complexes that add cost without clear benefit.