JOIN USBlame the fast-paced life, many depend on shortcuts for nutrition like vitamin tablets, protein shakes or powders. But how necessary are these is another story.
Dr Rajanikanth B, family physician and special care in lifestyle diseases, says, “Of the percentage of people who consume protein, calcium and vitamin supplements, 30 to 40 percent have been prescribed by a doctor for a certain time. But, the rest just consult others and take them by themselves. This is where the danger starts.”
“Each vitamin is prescribed in a dosage and an excess of it can cause issues like skin problems or even renal and liver problems. It can also cause hypervitaminosis,” he says. Dr Rajanikanth agrees that the Indian diet is low on protein and often supplements are advised. “The daily recommended protein level is 0.6 gm per kg per body weight. Thus often consuming enough protein can be challenging. But, consuming these blindly can be risky,” he adds.
While there are instances when these supplements are prescribed, some continue to take these supplements for longer durations. Vidya Ramamurthy, an entrepreneur, tries to strike the right balance in her diet rather than depend on artifical sources. “The natural way is the best way. Whenever supplements are taken, they are bound to create a deposit elsewhere or even an imbalance,” details Vidya. She makes a variety of salads with green sprouts and cucumbers, which are high on nutrition. “I also add apples, bananas, guavas, pomegranates, and avoid all packaged juices,” she says.
It often takes alarming situations for one to step out of their comfort zone. Preethi D’souza, a homemaker, used to give her 16-year-old daughter, Artha, calcium supplements regularly, till one day Artha complained of shooting pain and nausea. “A doctor had prescribed calcium supplements to her when she broke a bone and we continued it for years, as she didn’t like having milk. But we found out that she had kidney stones, which were caused by the deposited calcium,” she says.
Now, Preethi makes low-calorie milk-based desserts to ‘paneer’ delights as calcium intake for Artha. “I also knew people who would knead protein powders into the ‘atta’ dough. I now advise everyone to follow the doctor’s advice before coming up with quick nutrition solutions,” she says.
The problem lies with people deciding and self-prescribing, says Karan Puthran, who works with a fitness startup. “People are misguided. Many just follow instructions on commercials that portray certain products as miracle food. Others think of the internet as their fitness guide,” he says. Many people take caffeine-induced pre-workout supplement powders, which have stimulants in them that drains the body out. “These supplements create an adrenaline rush that in turn leads to one consuming more of them, till the person is exhausted,” he adds.
One needs to be extra careful with varied forms of protein which are available in the market easily. Rashmi Arun, an ISSA certifies nutritionist, says, “These are forms of nutrition required for athletes, who have strenuous workout sessions and not everyone needs such supplements. Also these forms should be taken only after considering the height, weight etc of the person.” Rashmi adds that including legumes and lentils to one’s diet are the best way to go. “Sometimes people are prescribed supplementary powders and tablets for a calcium, iron or vitamin deficiency and rectifying the situation is good. But once one is healthy, it is best to include these in the normal diet through food one can chew,” she says.