The supplement industry is a multi-billion-dollar machine, promising everything from better skin to sharper focus
But here’s the question it fails to address…
“how long should you actually take them?”
Not all supplements are created equal, and their timelines differ.
Some are temporary fixes, others are essential for long-term health, and a few are powerful tools for optimizing performance.
Knowing when to start, when to stop, and how to make them work for you is the key to making smarter choices for your health.
Once you finish reading this article, you’ll know 3 types of supplements, and how long to take them.
Let’s break this down
Supplements Without Strategy
Without a clear plan on how long you must take them, supplements can lead to wasted money, minimal results, or worse…potential side effects from unnecessary long-term use.
For example, if you take iron supplements for too long, even with a small dose, it damages your liver, heart and stomach.
On the other hand, if you are deficient in critical nutrients like Vitamin D because you assume you’re getting enough from sunlight can leave your bones and immune system weaker over time.
What you should do here is understand the “purpose” of each supplement and how long you ACTUALLY need it.
This will save you both time and money while doing the most important thing..
helping you achieve your health goals.
Let’s get into it.
The Three Types of Supplements
Think of supplements as tools in a toolkit. Each of them are for a specific purpose, and work in different “timeframes”.
For example - you can’t take protein powder for 2 days and expect muscles like a bodybuilder…
And you can’t drink ORS everyday if you “feel” thirsty.
Broadly, they fall into three categories:
1. Fixers: Short-Term Solutions
Fixers are designed to address deficiencies. THAT’S IT.
Once the problem is resolved, you no longer need them.
These supplements are like prescription medicines. Temporary but critical. And we’d ALWAYS recommend checking with your doctor first before taking these.
Here are a few examples.
Iron:
If you’re experiencing fatigue, pale skin, or shortness of breath, you might have an iron deficiency.
Iron supplements can quickly replenish your levels, but once normal, rely on foods like spinach, lentils, or jaggery for maintenance.
Taking too much iron is dangerous, so always monitor levels through blood tests.
Vitamin B12:
Vital for energy and brain health, B12 deficiencies are common in people following vegetarian or vegan diets.
Supplements can restore levels, but long-term maintenance should come from fortified foods or dietary sources like dairy and eggs.
Calcium:
Often prescribed for bone health, especially in cases of fractures or osteoporosis.
Once bones are healed, focus on calcium-rich foods like dairy, sesame seeds, ragi, or leafy greens.
Fixers are temporary solutions. Use them guidance to address deficiencies without overloading your body.
2. Essentials: Long-Term Maintenance
These are the nutrients that modern nutrition cannot provide in adequate amounts.
Essentials are typically required for the long haul to ensure overall health and wellbeing.
Vitamin D: Most of us spend hours indoors (and typically hunched over a laptop).
And Vitamin D deficiency is rampant because of that.
It drives a lot of metabolic processes and absorption of most essential nutrients like calcium and magnesium,
All those are critical for bone health, immunity, and to keep you happy.
If you don’t get at least 15-30 minutes of sun exposure everyday (or you live in a place where you don’t get enough direct sunlight), you might want to take this all year.
Omega-3 Fatty Acids:
This is essential for heart, brain, and joint health,
The problem is, omega-3s are commonly found in fatty fish like salmon. But not a lot of us in India eat fish everyday. (and even if we do, we cannot get enough omega-3 to scale and maintain our index levels)
This is where supplements are an effective alternative.
Magnesium:
This mineral supports muscle relaxation, sleep quality, and helps you with stress levels.
While nuts and seeds are good dietary sources, many people benefit from consistent supplementation.
“Essentials” are the foundation of a healthy body.
Think of them as your daily allies for long-term health and disease prevention.
3. Boosters: Optional Optimizers
Boosters are best for individuals looking to enhance specific aspects of health, fitness, or performance.
Here are a few good examples.
Protein Powders:
If you’re hitting the gym or trying to stay fit after 40, protein powders can help meet your daily needs.
But they're not a replacement for whole food like lean meats, eggs, lentils or paneer.
Nicotinamide Mononucleotide (NMN):
NMN helps you with keeping your energy levels no matter how old you are.
It works by making sure your cells have enough fuel to repair themselves.
Click here to read more about NMN, and how it helps you.
Berberine:
Helps you with managing glucose levels and weight management. It works by regulating the AMPK mechanism.
Like NMN, we’ve got you covered with the resources for you to see how EXACTLY it helps you. Click here to check it out.
Take Charge of Your Health
Supplements are tools, not magic pills.
They’re here to help, but only if you use them with purpose and clarity.
So, what’s sitting on your shelf right now? Take a moment to sort through your supplements.
Are you taking them for the right reasons? Or just because you saw an ad? Or a celebrity recommended them?
Your health isn’t about how many supplements you take.
It’s about knowing when to start, when to stop, and how to make them work for you.
Start small. Stay consistent. And always, always prioritize balance. Your body will thank you.
It’ll also thank you for joining 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…
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Exclusive access to our biological age tool
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Challenges, and exclusive travel rewards to winners
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Easy, actionable healthy ageing tips
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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.
