Am I Wasting My Money on Supplements?

₹2000 for a bottle of supplements. Another ₹1500 for vitamins. 

And there they sit in your drawer, making you wonder if you just burnt all your money..

You're not alone..

Three months ago, you invested in those premium supplements. 

They promised better health, more energy, clearer thinking. 

Now you're staring at a half-empty bottle, wondering if anything has changed.

There's no doubt we're confused about taking supplements. 

It’s so bad that a lot of people believe whey protein and creatine are steroids, dal is the richest source of protein….

And vitamins and minerals? They are just lying somewhere gathering dust... 

There are two big reasons for this confusion

1. Too much misinformation in family WhatsApp groups. 
2. The “average” supplement has unnecessary preservatives, fillers, and artificial colours

No wonder why so many people feel like they’re playing with their health,

when they think about anything labelled “supplement.”

By the end of this article, you'll know

what you must look for in supplements
why the right supplements matter
and how The Oak Age could help you choose the right ones. 

What’s Inside Most Supplements Around Us..

Some people think supplements are of no use, while others view them as miracle fixes. 

But reality, as always, is somewhere in the middle.

The biggest problem we have today is,

understanding what’s actually inside the products you’re buying. 

Walk into any store, and you’ll find supplements packed with these

• anti-caking agents,
• preservatives,
• “permitted natural colours”.

Here are some names you must watch out for. 

These are chemicals your body doesn’t need and doesn’t know what to do with.

What you think is pure, healthy fuel for your body,

can sometimes be a cocktail of chemicals your gut can’t even process.

And it’s not only about what’s in these products, but “what’s missing”. 

We call them fillers, and you can see these often.

While the label says you’re getting 100% of the nutrients, what you’re swallowing is more like 50%.

Here are some common fillers you’ll see around. Use this as a checklist to “avoid” buying the wrong products. 

• Magnesium Stearate
• Gelatin
• Titanium Dioxide
• Artificial Colours (FD&C Red No. 40, Yellow No. 6)
• Silicon Dioxide
• Dicalcium Phosphate
• Maltodextrin
• Hydroxypropyl Methylcellulose (HPMC)
• Starch.

This does look like a chemistry lesson rather than a healthy nutritious supplement! 

Speaking of unnecessary ingredients, the format of your supplement matters too. 

Choose capsules and powder formats over tablets.

Tablets are favoured by many brands primarily because: 

1. Lower production costs - tablet manufacturing is cheaper than capsules 
2. Faster production - tablet machines can produce thousands more units per hour 
3. Longer shelf life - tablets last longer than capsules 
4. Easier to ship - tablets are more resistant to damage during transport 

Tablets often need those extra binding agents and fillers just to make the manufacturing process work smoothly.

 Think about it like this: 

• Tablets need powders to stick together (binders) 

• Then they need agents to make sure they don't stick to machines (anti-caking) 

• Then they need coatings to make them easier to swallow 

• And finally, they need disintegrants, so they actually break down in your body 

ALL these chemicals we’ve seen so far hurt your body that’s already confused by the junk we consume everyday. 

That’s where the trust issues come in. 

People take supplements, don’t feel any difference, and start to think the whole thing is a scam. 

Then add the fear of unknown chemicals, and it’s easy to see why the supplement industry has such a bad rap.

But, healthy ageing is impossible if we do not take care of nutrition.. 

Especially considering how the "average" Indian diet is structured.

Why Supplements Are A MUST Take For Most Indians.

The average Indian diet looks like this 

• Too many carbs (usually rice, chapati and bread) 
• Low in protein (And no, “dal” and “soy” aren’t complete protein sources) 
• Excessive processed junk (with sugars and bad fats)
• Low emphasis on vegetables (especially the green ones) and fruit

It's clear that even a diet with home cooked meals WILL lack key nutrients,

We’re not against home-cooked food. The problem isn't home cooking. It's about what and how much we're eating.  

Here's a reality check about dal-chawal: 

While dal does contain protein, it's an incomplete protein, missing key essential amino acids. 

Yes, rice complements these missing amino acids. That's the science behind why our ancestors paired them.  

The real problem? Getting your complete protein requirement from this combination means eating HUGE portions that come with an overwhelming amount of carbohydrates. 

In a country already battling diabetes, that's a concern we can't ignore. 

All these make it tough to get everything your body needs for healthy ageing.

And that’s why it’s important to take the right supplements. 

Here are a few ways they help. 

• They fill important gaps in your diet
• Help your body maintain energy levels.
• Keep your skin healthy and glowing. 
• Prevent little aches and pains from sneaking up on you. 

And a host of other benefits.

When you give your body what it needs “now”,

you’re setting yourself up for a future where you feel strong and ready to take on whatever comes your way. 

Now, to be clear…

Supplements aren’t magic pills that are going to fix all your problems overnight. 

They’re a powerful tool to help you maintain your health over the long term.  It’s about filling in the gaps before those gaps become major health problems.

Here’s a quick cheat sheet you can use the next time you go hunting for supplements. 

Your Cheat Sheet To Choose The Right Supplement

What to look for?

• Short Ingredient List: Fewer ingredients are generally better.
• Transparency: Choose brands that disclose all ingredients and provide third-party testing.
• Format Preference: Capsules or powder > tablets.

Red Flags:

• Complicated, unpronounceable additives.
• Labels with vague terms like “natural colors” without specifics.

Three of the Best Supplements for Healthy Ageing 

Vitamin D

Up to 90% of Indians are deficient in Vitamin D, primarily because we don’t get enough sun exposure, and it’s tough to get from the food we eat alone. 

It’s vital for immunity, mood, and even brain health. 

How to Supplement:
Most adults need 600-800 IU daily, but if you’re deficient, go for 2,000-4,000 IU. Consult your doctor first before doing this so that everything’s safe. 

Take it with a meal containing fats for better absorption. 

Stay consistent, and watch your energy and mood improve.

Omega-3

Omega-3 is a game-changer for your heart, brain, and joints. But if fish isn’t a regular part of your diet (and for a lot of Indians, it isn’t), you’re not getting enough. 

It helps fight inflammation, keeps your heart pumping smooth, and sharpens your mind. 

We're all are dealing with inflammation from processed foods and oils in our meals,

and Omega-3 can help balance that out. 

To supplement, take 250-500 mg of EPA and DHA per day

Source: The American Heart Association 

Protein

Protein is an “afterthought” for 99.99% of Indians. 

This is why protein supplements (whey or plant-based) are a MUST for most people. 

They help your body to repair itself and maintain high energy levels. 

Proteins are crucial for weight management and muscle mass as you age. 

They help you avoid visiting the ortho clinic multiple times as you grow older.

Aim for 1g to 1.6g of protein per kg of body weight each day. For example, if you weigh 60 kg, aim to get 60g-96g of protein a day.

If you want to see how you could start eating protein the right way, check this article out.

Source: The Indian Dietetic Association

These 3 supplements are a good place to start for healthy ageing in the best way possible.

Keep in mind. Ageing is not only about “looking” younger, it’s about living healthier, for longer.

Imagine being 70, and beating people in 5k runs. That’s what we’re talking about here. 

Let’s see how we could help you with that. 

How The Oak Age Helps You.

We built The Oak Age on science, honesty, and health-first thinking. 

There are no miracle cures, and gimmicks.

The choices you make today will determine how well you feel in the future.

And while food, exercise, and sleep are all critical pieces of that foundation,

supplements are the reinforcements that keep everything strong.

See how you could use our supplements to age healthy and keep enjoying the things you love 

<Click Here>

The best part is you’re doing it in a way that’s safe, effective, and backed by science. 

There are no shortcuts to good health, and when you have the "right" support,

the journey becomes a lot smoother.

Before you go, here’s more for you.

More Information For You

Ageing is not “you vs time”. It’s about embracing it….On your terms! 

And that’s why we’d want you to join our community at The Oak Age. 

Think about it.. A group full of people like you, who are on a mission to make all their years count. 

Oh and there are also some sweet benefits, like…

• Exclusive access to our biological age tool
• Challenges, and exclusive travel rewards to winners
• Easy, actionable healthy ageing tips
• Influence your circle and earn referral rewards

When you join us, you’re getting more than bare advice. 

You’re stepping into an ecosystem designed to help you live better,

with practical benefits that actually make a difference.

<Join Here>