The supplement rush
The nutritional supplement industry has ballooned in two decades, with a 12.1% increase in 2020
VARIOUS KINDS OF SUPPLEMENTS AND THEIR FEATURES
TABLETS: These come with a thinly coated layer that eases its dissolution in the digestive tract. “It is the most common and acceptable form among the industry as well as the public. Slower absorption is better in case of micronutrients and most of the tablets are manufactured with this synergistic effect. However, the size of some tablets makes it difficult for kids and the elderly to swallow them,” says K. Sowmya, senior dietician, Apollo Hospitals.
CAPSULES: The active ingredient would be in the powdered form inside the capsule, and the outer shell disintegrates quickly in the stomach, thus releasing the active compound. “Capsules can be opened and the powdered component can be mixed into the soft food or liquids. This becomes easy for its utilisation if one has difficulty in swallowing. But capsules are expensive as compared to tablets and have a shorter life,” adds K Sowmya.
SOFT GELS: Commonly, omega 3 or Vitamin E supplements come in the form of soft gels, which may be easy to swallow due to their smooth nature. These are, however, slightly more expensive.
GUMMIES/CHEWABLE:
Calcium and Vitamin C supplements come in these forms. “One disadvantage is that these come with added sugars or flavours. However, it is a better option for children or people who cannot swallow tablets or capsules,” says K. Sowmya.
These can be easily absorbed in the body. However, many other ingredients are added with the active component in the supplements, including emulsifiers, solvents, preservatives, stabilising agents, colours and flavours. They have a shorter life as it’s a premixed form and some of them might need refrigeration,” points out K. Sowmya.
LIQUIDS:
POWDER FORMS: For supplements that need to be given in bigger doses (more than 2 gm), a powdered form is the better. “Most of the protein supplements, creatinine and branched chain amino acids come in the powdered form. As discussed, in the liquid form, they contain many added ingredients besides the active compound,” says K. Sowmya.
DECCAN CHRONICLE
With more people focused on improving their health and fitness, dietary supplements are flying off the counter. In fact, the nutritional supplement industry observed its highest growth in over two decades, with a 12.1% increase in 2020. Additionally, a report by Coherent Market Insights anticipates a growth rate of 8.5% in the brain and mental health supplement market over the next 6 years.
Over the years, keeping with tastes and conveniences of the consumers, these supplements are available in various forms including tablets, capsules, powders, gummies and chewables.
But what are dietary supplements? In simple terms, they are additional sources of nutrition to help boost one’s immunity.
MORE ON THESE ADDITIONAL SOURCES OF NUTRITION
Shockingly, an average person is exposed to more than 500 chemicals right in the person’s home environment and even more from drinking water, which can deplete nutrients.
Nutritionist and lifestyle educator Karishma Chawla speaks about how supplements are important for optimal health. “A supplement may be protein, carbohydrate, fat, amino acids like BCAAs and vitamins such as antioxidants and probiotics. They help prevent deficiency or enhance the quality of life or boost body’s performance,” she states, adding that supplements are needed to counter the effects of the overuse of prescription drugs, illness, etc.
CHOOSING THE RIGHT FORM OF SUPPLEMENTS
Speaking of varying forms of supplement, K Sowmya, senior dietician, Apollo Hospitals, points out that the absorption of active ingredients in these supplements varies with the form. “Tablets, for example, have an easier dissolution in the digestive tract. So the choice of the supplement form can be made on factors such as the rate of their dissolution and the age group of the person who needs it,” explains Sowmya.
However, the dietician also points out a counterproductive aspect of some supplement forms. “While kids may prefer supplements in liquid form instead of swallowing a capsule or tablet, they contain larger quantities of excipients or the additives than they do the active ingredient,” says Sowmya.
Despite the above concerns, according to Shwetha Bhatia, a dietician, for best absorption what counts is the dosage and timing of consumption. “While supplements can be in the form of protein powders, vitamins and minerals, anti-inflammatory and antioxidant compounds, nootropics and ergogenic aids for enhancing sports performance, the method of delivery is just one aspect of it. Time of consumption and dosage make a lot of difference,” says Shwetha.
Take Vitamin D for immunity, Vitamin B complex for energy
and to combat stress, Ashwagandha
as an adaptogen, Vitamin V for health and most importantly
beneficial bacteria that help with one’s overall well-being, including digestive health, immunity and
mental health.
While supplements can be in the form of protein powders, vitamins and minerals, antiinflammatory and antioxidant compounds, nootropics and ergogenic aids for enhancing sports performance, the method of delivery is just one aspect of it. Time of consumption and dosage make a lot of difference — SHWETHA BHATIA,
dietician
A supplement may be protein, carbohydrate, fat, amino acids like BCAAs and vitamins. They help prevent deficiency or enhance the quality of life or boost body’s performance — KARISHMA CHAWLA,
Nutritionist
senior dietician, Apollo Hospitals