nutrition.png, Nov 2022

What do you need to know about supplements?


Supplements per day

Natural source


Omega 3

650-1300mg EPA/450-900mg DHA

Fish & Fish oils, walnuts, flax seed, chia seeds

Improves brain health & memory

Vitamin D3

5000 IU

Direct exposure to sun light for at least 30 minutes

Helps in calcium absorption

Maintains bone health

Improves immunity

B complex

400–800 mcg Methylfolate

1000 mcg Methylcobalamin

30 mcg Biotin

Egg yolk, Nuts & seeds, Liver, whole grains, beans

Improves metabolism

Support cognitive function

Vitamin C

65-90 mg

Citrus food, Red paper, Broccoli

Prevent from infection

Improves iron absorption

Vitamin K2

50 -120 mcg

Egg yolk, dairy products, organ meat

Increase insulin sensitivity

Reduces risk of cancer



0.8-1.2 gm/kg body weight

Low fat milk & milk products

Poultry products

Pulses & legumes



Helps in recovering daily wear & tear

Gives strength


17-20 mg

Dark Green leafy vegetables

Beans & lentils

Regulates body temperature

Blood volume & Red blood cell production


1200 mg

Milk, yogurt, sesame seeds, black beans

Improve bone density and bone health


Any oral electrolyte supplement once in week

Salt water, fruits, pickled food

Healthy muscle contraction

Regulation of blood pressure


8,000-11,000 units

Berries, onions, garlic, red & orange colored vegetables

Prevent cell damage

Slower the aging process


Fructooligosachharides 100mg

Yogurt, Kombucha, pickled food, buttermilk

Improve digestion

Increase immunity


About the Author:

Dr. Priyanka Mohol [BHMS, PGDEMS & CC, DDHN, MPH (Scotland)]

Public Health Consultant & Community Nutrition Specialist