Iron

Low energy has specific physiological causes — nutritional deficiencies, mitochondrial function, stress response, and sleep quality. This article examines which supplements have evidence for addressing these causes, and which are marketed without adequate support.

Aahar purak (dietary supplement) — what the term means, which supplements have genuine clinical evidence, and what nutritional gaps are most relevant for people following Indian dietary patterns.

Several nutrients have strong evidence for brain development: DHA (EFSA authorises 100 mg/day claim for infant brain development), iodine (SACN 2014: deficiency associated with cognitive impairment in children; UK vegetarians/vegans at risk), iron (deficiency in early life causes irreversible cognitive deficits — NICE recommends testing before supplementing), choline (UK has no RNI; most diets adequate). Folic acid prevents neural tube defects (NICE: 400 mcg/day in first trimester). B12: critical for myelin development in vegan/vegetarian infants.

UK-specific guidance on supplements for children: SACN recommends vitamin D 8.5–10 mcg/day for all infants, 10 mcg/day for children 1–4. NHS Healthy Start provides free vitamins (A, C, D) for eligible families. Vegan/vegetarian children need B12 (essential if no dairy/eggs) and algal omega-3. Iron should not be supplemented without a blood test. Most healthy children eating a varied diet do not need multivitamins — UK surveys show adequate intake in most nutrients except vitamin D.

Vegetarian diets can fully support evidence-based weight management goals with appropriate planning. The primary challenge is hitting protein targets (1.6–2.0g/kg/day) without meat — achievable with legumes, dairy, eggs, tofu, and tempeh. Iron requires paired vitamin C consumption for non-haem absorption. B12 supplementation is essential for vegans. Omega-3 from ALA (flaxseed, walnuts) converts poorly to EPA/DHA — algal oil supplementation is recommended.