Dr S K Sarin Warns Against Supplements With Poor Diet

From vitamins and protein powders to supplements marketed for glowing skin, better sleep and improved energy, health products have become an increasingly visible part of everyday life. Yet, according to leading liver specialist Dr S K Sarin, adding supplements to an unhealthy diet is not the shortcut to better health that many people imagine.

Speaking at the India Today HealthWealth Summit, Sarin, Director of the Institute of Liver and Biliary Sciences (ILBS), New Delhi, urged people to pay closer attention to what they eat every day rather than relying on pills and powders to compensate for poor dietary habits.

During a session titled Zindagi Na Milegi Dobara, he discussed supplements, traditional Indian foods, coffee consumption, sugar intake, fatty liver and the relationship between stress and everyday wellbeing. His central message was straightforward: good health begins with the quality of food on the plate, not the number of supplements in a person’s cupboard.

“Don’t use supplements with poor-quality food,” Sarin advised, highlighting the importance of building healthy eating habits before considering additional nutritional products.

His comments offer a useful starting point for understanding how everyday food choices influence long-term health. They also raise important questions about the growing popularity of supplements, the nutritional value of familiar Indian foods and why fatty liver disease deserves greater attention.

1. Supplements Cannot Replace a Healthy, Balanced Diet

Supplements are often promoted as convenient solutions for a wide range of concerns, from tiredness and poor sleep to hair loss, skin health and general fitness. Their popularity has encouraged many people to add multiple products to their routines, sometimes without first assessing whether their diets provide the nutrients they need.

Sarin cautioned against approaching supplements as independent solutions to health problems. His advice was to prioritise food and consider supplements in the context of an individual’s nutritional requirements and overall health.

“Never take a supplement in isolation. Take it with food,” he said.

The broader point is that supplements should not distract people from the fundamentals of nutrition. A diet dominated by highly processed foods, excessive sugar or meals lacking variety cannot automatically become healthy simply because someone adds a vitamin tablet, powder or capsule.

A balanced diet supplies a combination of nutrients that work together to support the body’s normal functions. Depending on the foods consumed, it can provide protein, carbohydrates, healthy fats, vitamins, minerals and dietary fibre. Different foods also contain naturally occurring compounds that may contribute to overall dietary quality.

Supplements generally serve a more specific purpose. They may help address a confirmed nutritional deficiency, meet increased requirements or support people whose medical conditions or dietary restrictions make it difficult to obtain enough of a particular nutrient from food alone.

For example, a person with a diagnosed deficiency may require supplementation under medical supervision. Someone following a restrictive diet may also need advice on whether additional nutrients are necessary. In these situations, supplements can be useful, but the appropriate product and dosage depend on individual circumstances.

Problems can arise when people assume that products marketed as natural or beneficial are automatically necessary or harmless. Taking several supplements together may result in overlapping ingredients, excessive intake or interactions with medicines. Some products may also be unsuitable for people with underlying medical conditions.

Sarin discussed products such as glutathione, magnesium glycinate and omega-3 fatty acids while emphasising the importance of considering dietary alternatives. He cited walnuts as an alternative source of omega-3 fats.

Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. However, ALA is not identical to the omega-3 fats EPA and DHA found in oily fish and certain other sources. The body’s conversion of ALA into EPA and DHA is limited, so walnuts should not automatically be considered an equivalent replacement for every omega-3 supplement.

The most appropriate choice depends on a person’s diet, nutritional needs and reason for considering supplementation. Anyone taking supplements to manage a deficiency or medical condition should seek advice from a qualified healthcare professional rather than relying solely on marketing claims or social media recommendations.

The practical takeaway is simple: improve everyday eating habits first, identify genuine nutritional gaps and use supplements when there is a clear reason to do so.

2. Buttermilk, Sattu and Homemade Food Deserve More Attention

One of Sarin’s strongest recommendations was also among the most familiar: return to simple, home-cooked meals.

“Homemade food is the best. Outside food should be eaten only sometimes,” he said.

He highlighted traditional Indian foods such as buttermilk and sattu, along with green vegetables, as useful additions to everyday meals. His comments offer a reminder that nutritious eating does not always require expensive health products or complicated dietary routines.

Homemade meals can make it easier to control ingredients, cooking methods, portion sizes and the amount of salt, sugar or oil used. They also allow families to build meals around locally available foods rather than depending heavily on packaged snacks and restaurant dishes.

That does not mean every home-cooked meal is automatically nutritious or that all restaurant food is unhealthy. The overall ingredients and preparation methods matter. A home meal containing excessive amounts of salt, sugar or saturated fat may still need improvement, while a carefully prepared restaurant meal can fit into a balanced diet.

The advantage of cooking at home is the greater control it offers over those choices.

Why buttermilk can be a useful addition

Buttermilk is a familiar part of many Indian diets, particularly during warmer months. Depending on how it is prepared, it can provide fluid and some nutrients from dairy, including protein and calcium. Fermented versions may also contain live microorganisms, although their presence depends on the preparation and storage process.

Unsweetened buttermilk can be a refreshing alternative to sugar-sweetened drinks. Its usefulness, however, depends on the ingredients added to it. Excessive salt or sugar can change its nutritional profile, making preparation an important consideration.

At the summit, Sarin highlighted the nutritional potential of buttermilk and referred to data being presented at a conference in the United States. The specific findings were not detailed in the supplied account, so they should not be interpreted as proof of a particular medical benefit.

Sattu offers a traditional source of nourishment

Sattu, commonly made from roasted gram, is another food with a long history in Indian kitchens. It can provide plant-based protein, carbohydrates and dietary fibre, with its precise nutritional composition depending on the ingredients and preparation method.

It can be consumed as a drink or incorporated into meals, making it a versatile option for people looking for affordable, familiar foods. When prepared without excessive added sugar or salt, it can form part of a balanced diet.

Green vegetables are equally important because they contribute fibre, vitamins, minerals and other plant compounds. Including a variety of vegetables can improve dietary diversity and help people meet their nutritional requirements.

Together, these examples illustrate a practical approach to nutrition: build meals around a variety of foods, include vegetables and appropriate protein sources, and avoid assuming that a Healthy Diet must be expensive or dependent on supplements.

3. Ghee, Sugar and Children’s Diets: What Should Families Know?

Sarin also discussed ghee, emphasising that food intake should be considered alongside physical activity. He suggested that four spoonfuls could be acceptable when activity levels were proportionate to food intake.

However, the amount of ghee a person can reasonably include in their diet varies. Ghee is energy-dense and contains a substantial amount of saturated fat. Its place in a healthy eating pattern depends on total calorie intake, the rest of the diet, activity levels and individual health considerations.

For someone who consumes several other sources of saturated fat, adding large amounts of ghee may push overall intake higher than intended. People managing elevated cholesterol or other cardiovascular risk factors may need personalised dietary advice.

Rather than treating a specific number of spoonfuls as a universal recommendation, it is more useful to consider the amount of fat consumed across the entire day and how it fits into an individual’s nutritional needs.

Why limiting sugar in childhood matters

Sarin advised avoiding sugar in children below three years of age and keeping it very limited among children aged three to 10.

This advice aligns with the broader public-health emphasis on reducing children’s exposure to added sugars. Early eating habits can influence food preferences as children grow, making the family food environment an important part of long-term health.

Sugary drinks, sweets, biscuits and other sweetened products can contribute substantial amounts of sugar without providing the same nutritional value as whole foods. Frequent consumption can also increase the risk of tooth decay.

For young children, offering water instead of sweetened beverages and introducing a variety of age-appropriate, nutritious foods can help establish healthier habits. Parents can also reduce the use of sugar as a routine reward or comfort mechanism.

It is important to distinguish added sugar from the naturally occurring sugars present in whole fruit and plain milk. Whole fruit provides fibre and other nutrients, while plain milk supplies protein and minerals. These foods should not automatically be treated in the same way as sweets or sugary drinks.

Families should focus on the overall quality of children’s diets rather than becoming preoccupied with isolated ingredients. Regular meals, age-appropriate portions and a variety of nutritious foods provide a stronger foundation than products marketed as shortcuts to health.

Sarin also offered a more personal perspective on homemade meals, describing “love, affection” as part of what makes home food special. The observation highlights how eating habits are shaped not only by nutrient content but also by family routines, culture and the experience of sharing meals.

4. Coffee and Liver Health: How Much Is Too Much?

Coffee was another subject Sarin addressed at the summit, particularly its possible relationship with Liver Health. Research has associated coffee consumption with several favourable liver outcomes, although the strength of the evidence and the possible benefits vary across conditions and individuals.

Coffee contains biologically active compounds, including caffeine and polyphenols. Research has examined how these compounds may influence inflammation, metabolic processes and pathways involved in liver injury.

Observational studies have found associations between coffee consumption and a lower risk of certain chronic liver conditions. However, an association does not necessarily prove that coffee itself causes the reduction in risk. Lifestyle, underlying health and other factors may also influence the findings.

Sarin cautioned against treating coffee as a cure and said people should drink it primarily because they enjoy its taste.

His suggested limit was two cups a day, with coffee avoided after 4 pm because its effects can continue into the evening and interfere with sleep.

Why timing matters

Caffeine is a stimulant that can increase alertness and reduce the feeling of tiredness. However, it remains in the body for several hours, and its effects vary depending on the individual, the amount consumed and the time of consumption.

Drinking coffee late in the day may make it harder for some people to fall asleep or reduce sleep quality, even if they do not immediately notice an effect. Poor sleep can, in turn, affect energy, concentration and other aspects of everyday wellbeing.

Avoiding coffee after 4 pm can be a useful starting point for people who are sensitive to caffeine, but it is not a universal cutoff. Someone who goes to bed early may need to stop drinking it sooner, while others may tolerate an earlier evening cup without noticeable sleep disruption.

Should people with high blood pressure drink coffee?

Sarin also advised caution for people with high blood pressure or other medical conditions. Caffeine can temporarily raise blood pressure in some individuals, although the response varies.

People who experience palpitations, anxiety, sleep problems or other symptoms after consuming caffeine may need to reduce their intake. Those with underlying health conditions or questions about how coffee interacts with their medicines should consult their healthcare professional.

He also warned against combining coffee and alcohol. Coffee may make someone feel more alert, but it does not reverse alcohol’s effects on judgement, coordination or reaction time. Feeling awake after drinking alcohol does not mean a person is sober or safe to drive.

The key message is moderation. Coffee may fit into a healthy lifestyle for many adults, but it should not be treated as a substitute for a nutritious diet, adequate sleep, physical activity or medical care.

5. Fatty Liver: Why You Should Not Ignore the Warning Signs

One of Sarin’s most important messages concerned fatty liver disease, a condition that can develop when excess fat accumulates in the liver. The condition is increasingly recognised as part of a broader pattern of metabolic health problems, making early assessment and appropriate follow-up important.

Fatty liver is not simply a concern for people who drink alcohol. Metabolic dysfunction-associated steatotic liver disease, or MASLD, is associated with factors such as excess body weight, insulin resistance, type 2 diabetes, abnormal blood fats and high blood pressure. It can also occur in people who do not appear overweight.

The liver performs several essential functions, including processing nutrients, producing important proteins and helping the body manage substances absorbed from food. Excess fat accumulation can interfere with normal liver health in some people and may progress to inflammation, scarring and more serious complications.

Not everyone with fatty liver develops advanced disease. However, the condition deserves attention because it can remain unnoticed for years, particularly when symptoms are absent or mild.

Why waist circumference and BMI matter

Sarin highlighted the importance of monitoring waist circumference and body mass index (BMI), alongside relevant blood tests.

BMI is calculated using a person’s weight and height. It can help assess weight-related health risks at a population level, but it does not directly measure body fat distribution and cannot diagnose fatty liver disease on its own.

Waist circumference can provide additional information about abdominal fat, which is associated with metabolic risk. A person may have a BMI that appears relatively normal while still having abdominal fat accumulation or other metabolic concerns.

Neither measurement should be interpreted in isolation. Doctors may consider a person’s medical history, blood pressure, blood glucose, cholesterol levels, liver enzymes and other findings when assessing possible metabolic or liver disease.

Can a person have fatty liver without symptoms?

Yes. Many people with fatty liver do not experience obvious symptoms, especially in the early stages. This is one reason the condition can go undetected until it is identified during a medical evaluation for another reason.

Blood tests may help identify liver abnormalities, but normal liver enzyme levels do not always rule out fatty liver or more advanced disease. Depending on a person’s risk factors and clinical findings, a doctor may recommend imaging or additional tests to assess liver fat and the possibility of scarring.

Screening decisions should be based on individual risk and medical guidance rather than the assumption that everyone needs the same tests at the same frequency.

People with diabetes, high blood pressure, excess abdominal fat or other metabolic risk factors should discuss their liver health with a healthcare professional. Early assessment can help identify problems and guide appropriate action before complications develop.

What can help protect liver health?

Improving overall dietary quality, engaging in regular physical activity, managing blood sugar and blood pressure, and maintaining a healthy weight where appropriate can help reduce metabolic risk. For people with fatty liver, the recommended approach depends on the severity of the condition and any associated health problems.

There is no single food, drink or supplement that can replace these measures. Coffee may be associated with favourable liver outcomes, but it is not a treatment that should be used independently. Likewise, supplements marketed for detoxification or liver cleansing should not be assumed to protect the liver, and some products can themselves cause liver injury.

Sarin’s emphasis on monitoring waist circumference, BMI and relevant blood tests reinforces the importance of taking liver health seriously even when a person feels well.

6. Stress Is Not Always Harmful, Says Dr S K Sarin

Beyond diet and liver health, Sarin challenged the idea that all stress is necessarily harmful. He argued that stress can be an important part of living because it may encourage people to focus on goals, respond to challenges and take action.

In everyday life, a certain level of pressure can help people prepare for an examination, complete a project or respond to an urgent responsibility. Such short-term stress may sharpen attention and motivate action, particularly when a person feels able to manage the situation.

However, the effects of stress depend on its intensity, duration and the individual’s circumstances. A temporary challenge is different from persistent pressure that interferes with sleep, relationships, work or physical wellbeing.

Chronic or overwhelming stress can contribute to sleep difficulties, anxiety, irritability and changes in behaviour. It may also make it harder for people to maintain healthy routines, including regular exercise and balanced eating.

The important distinction is not whether stress exists, but whether a person has the resources and support needed to manage it. Regular physical activity, sufficient sleep, social support, relaxation techniques and realistic expectations may help people cope with everyday pressures.

People experiencing persistent distress or difficulty functioning should not feel they must manage everything alone. Speaking to a qualified healthcare professional can help identify appropriate support.

Sarin’s comments offer a reminder that wellbeing involves more than avoiding every challenge. The aim is to develop ways of responding to pressure without allowing it to become overwhelming or damaging to health.

7. Take Responsibility for Your Health Instead of Relying on Quick Fixes

Sarin brought his recommendations together with a broader call for personal responsibility in everyday health decisions.

“Own your body, don’t outsource to doctors.”

The message is not that medical professionals are unnecessary. Rather, it highlights the importance of the choices people make between medical appointments. Doctors can diagnose conditions, recommend tests and provide treatment, but everyday habits also influence long-term health.

Eating nutritious meals, limiting excessive sugar, staying physically active, getting sufficient sleep and seeking timely medical advice can all contribute to better health outcomes. These habits are often less dramatic than the promises made by products marketed as quick solutions, but they provide a more sustainable foundation.

Taking responsibility also means recognising when professional care is necessary. Persistent symptoms, suspected nutritional deficiencies, abnormal test results and known medical conditions should not be managed solely through online advice or over-the-counter supplements.

For example, someone experiencing unexplained fatigue may need an assessment to determine whether the cause is a nutritional deficiency, a sleep problem or another medical condition. Taking multiple supplements without identifying the underlying issue may delay appropriate care.

Similarly, people who discover elevated liver enzymes or signs of fatty liver should seek a proper evaluation rather than relying on detox products or making assumptions based on how they feel.

The principle applies to food choices as well. Instead of following restrictive diets or eliminating entire food groups without a clear reason, people can focus on a varied eating pattern that suits their needs, preferences, budget and health status.

Dr S K Sarin’s Health Prescription for India: The Key Takeaways

The advice shared at the India Today HealthWealth Summit centres on a practical idea: good health is built through consistent habits rather than isolated products or quick fixes.

• Prioritise food quality: Build everyday meals around a variety of nutritious foods, including vegetables and suitable protein sources.
• Use supplements thoughtfully: Consider them when there is a genuine nutritional need or medical indication, and seek professional advice when necessary.
• Make traditional foods part of a balanced diet: Buttermilk, sattu and other familiar foods can contribute to dietary variety when prepared appropriately.
• Limit excessive sugar: Pay particular attention to children’s diets and reduce their exposure to sugary drinks and heavily sweetened products.
• Drink coffee in moderation: Consider its effects on sleep, blood pressure and individual tolerance rather than treating it as a liver remedy.
• Pay attention to liver health: Metabolic risk factors, waist circumference, blood tests and medical assessment can help identify potential problems.
• Manage stress realistically: Recognise the difference between manageable pressure and persistent stress that affects daily functioning.
• Seek medical advice when needed: Healthy habits support wellbeing but do not replace diagnosis or treatment for medical conditions.

Dr S K Sarin’s message is ultimately a reminder that the foundation of health lies in everyday decisions. Supplements may have a role, coffee may offer certain benefits, and familiar foods such as buttermilk and sattu can contribute to a balanced diet. But none of these can compensate for consistently poor nutrition or replace appropriate medical care.

By focusing on food quality, moderation, physical activity and early attention to health risks, people can make more informed choices for themselves and their families. The goal is not to find a single miracle ingredient, but to build habits that support health over the long term.