Have you noticed how supplements have gone from “only when you’re sick” to “daily must-haves”?
India’s nutrition game is changing — and fast. With more people becoming health-conscious and juggling hectic lifestyles, popping a multivitamin or adding probiotics to your routine feels almost… normal.
In fact, the Indian supplement market is booming, valued at nearly USD 43 billion in 2024 and expected to touch over USD 68 billion by 2030. (1) What’s driving this shift? A younger, urban population that’s thinking long-term about energy, immunity, and gut health. And let’s not forget the COVID-19 wake-up call, pushing immunity boosters, multivitamins, and probiotics to the top of everyone’s shelf.
But here’s the thing – taking supplements is one thing. Taking them right is a whole different game.
The timing, what you eat with them, and even what you avoid pairing them with can make a big difference in how your body actually absorbs and uses those nutrients.
Here’s your nutritionist-approved guide to making sure your supplements actually work for you. (2,3,4,5)
| Supplement | Best Time to Take | With Food? | Enhances Absorption With | Avoid Taking With | Pro-Tip |
|---|---|---|---|---|---|
| Iron | Morning, empty stomach | No (unless GI upset) | Vitamin C (e.g., orange juice) | Calcium, zinc, high-fiber foods | Calcium, zinc, high-fiber foods Avoid tea/coffee close by |
| Omega-3 | Omega-3 With lunch or dinner | Yes | Healthy Fat-containing meal (normal Indian meal) | - | Daily consistency is key |
| Vitamin D | With lunch or dinner | Yes | Healthy Fat-containing meal (normal Indian meal), calcium | - | Take with calcium for bone health |
| Calcium | With meals | Yes | Vitamin D | Iron, zinc, magnesium | Split doses if >500 mg/day |
| Magnesium | Evening or bedtime | Optional | - | High-dose calcium, zinc | May help with sleep |
| Multivitamin | Morning | Yes | Healthy Fat-containing meal (normal Indian meal) | - | Avoid doubling up on single nutrients |
| Probiotics | Morning or bedtime | No | - | Hot drinks, alcohol | Best on an empty stomach |
| Vitamin A | With meals | Yes | Healthy Fat-containing meal (normal Indian meal) | - | Avoid high doses unless prescribed |
| Folic Acid | Any time | Optional | - | - | Timing less important than consistency |
| Zinc | Zinc 1–2 hrs before meals | No (unless GI upset) | - | Calcium, iron | Take with a light snack if nauseous |
Understanding Supplement Interactions
- Enhancers:
- Vitamin C increases iron absorption.
- Fat-containing meals improve absorption of fat-soluble vitamins (A, D, E, K) and omega-3s.
- Vitamin D helps your body absorb calcium more effectively.
- Inhibitors:
- Calcium, zinc, and magnesium can compete for absorption; avoid taking them together.
- Iron absorption is reduced by calcium, zinc, high-fiber foods, tea, and coffee.
- Zinc absorption is reduced by calcium and iron.
Check out unbiased lab-tested ratings on Unbox Health along with their detailed lab reports.
About Unbox Health
Unbox Health: India’s First Ratings Platform for Packaged Foods and Health Supplement Tired of biased reviews and never-ending claims? At Unbox Health, every product is tested at multiple premium FSSAI-approved NABL-accredited international labs – 100% independently, transparently, and without any brand involvement.
- 100% Transparency: All lab reports are publicly published.
- Zero Hidden Agendas: Products are market-bought with no brand involvement.
- Accurate Testing: Samples tested at up to 3 premium international labs
- Actionable Ratings: Based on Label Accuracy, Toxicity & Nutritional Profile.
Head over to Unbox Health and let the data guide your consumption choices.
References:
- https://www.grandviewresearch.com/industry-analysis/india-nutritional-supplements-market-report
- Pressman P, Clemens RA, Hayes AW. Bioavailability of micronutrients obtained from supplements and food: A survey and case study of the polyphenols. Toxicology Research and Application. 2017;1.
- https://pubs.acs.org/doi/10.1021/acsomega.2c01833
- https://www.sciencedirect.com/science/article/abs/pii/S2212267214014683
- https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.3787