Guide to Vitamin & Mineral Supplements

Guide to Vitamin & Mineral Supplements

Have you ever tried buying a vitamin or mineral supplement formula off the shelf? The sheer number of options available is highly confusing. I try to narrow it down by always choosing natural formulas because these are digested easily by the body without any side effects. I also avoid the ones with high iron content because too much iron causes digestive issues for me. Anything below 20mg is fine, but on the whole, I prefer to avoid iron completely.

If you want to start taking supplements, I strongly recommend that you buy only all natural products that are free of preservatives, gluten, yeast, artificial colour, and dairy (if you are lactose intolerant).

Also, I don’t take one supplement for longer than 3-4 months, after which I take a break for about a month and then start with another one. Lastly, if you plan on taking a hair supplement, then I suggest you stop with the regular vitamin or mineral one for a few weeks. Too many supplements at the same time can overload your body and cause damage.

Here, I have put together a list of the 4 best supplements I have tried. Obviously, there are a lot more in the market, and it is not possible for me to list all of them. Plus, these are personally tried and tested and highly recommended. All of these are suitable for both men and women.


I love taking this one every now and then. Biocare supplements are for life. The ingredients used in these are in their most bio-available form. These contain no sweeteners, artificial colours, allergens or flavouring. Biocare Vyta-Myn complex is a well-balanced multi-vitamin and mineral (does not contain iron) supplement that will equip your body to deal with day-to-day stress and hectic lifestyle. It is to be taken once a day. Take for minimum of 3 months. Unfortunately, it is not available in India but you can try buying it online.


This formula is great for reducing fatigue and low energy, and it balances insulin levels. It not only contains all the essential ingredients, it also has a higher level of vitamin B5. Plus, it contains Alfalfa and spirulina that makes it more alkaline. It is a vegan supplement made with natural ingredients and is gentle on the stomach. It is to be taken once a day with a meal.  Luckily, it is available in India in most good pharmacies like Religare in Khan Market in Delhi. Take it for at least 3 months.


HealthAid offers high quality products which are free from additives, dairy, gluten and are also cruelty-free. This is suitable for everyone, and particularly good for vegetarians and people who do strenuous workouts. It is excellent for building immunity and for women with poor dietary habits. I took this one for a month only as it contains 20mg iron which does not really agree with me. It is available in India at all leading pharmacies and online.


This company has been around for more than 30 years but has suddenly become popular now. I tried this one out for a month when I ran out of my regular one. It has a good amount of zinc (55mg) which is good for hair, skin and nails. Most importantly, it has chromium which is a trace mineral I can’t do without, because of my PCOS.  I found it easy to digest and honestly cannot complain. Take one tablet a day with your meal. It is available all over India and online.

 Try out some of the brands mentioned here and let me know how they work for you. Write to me below or using #stayrealstayyou on Instagram @shagunkhanna