India, Nov. 8 -- M arine algae. Chlorophyll. Lion's mane. No, this isn't a biology lesson. It's the internet's wellness pantry, brimming with promises: Better sleep, sharper focus, glowing skin, calmer moods. Every new post reveals a new must-have: Indians can't live without Omega-3s. Lifting weights? You need creatine. Bella Hadid kicks off her day with 14 multivitamins and a glass of snot-like sea moss gel. Jennifer Aniston is trying NAD+ therapy to reverse ageing - that's short for nicotinamide adenine dinucleotide. No, we have no clue what that means. Everyone's into health-maxxing. But do you really need spirulina, ashwagandha, colostrum powder, or castor oil to be your best self? Here's what to ask your doctor before you hit add-to-cart. Who cares what that Reel influencer "swears by"? They're not going to take the fall if you react badly to the same magnesium that helps them sleep. Taking unnecessary supplements can throw off your body's balance, says Dr Sanchayan Roy, senior consultant of Internal Medicine at Apollo Spectra Hospital, Delhi. Even popular ones suchas ashwagandha, ginseng or Omega-3 can mess with the thyroid, blood pressure or diabetes medication, says Dr Arvind Agarwal, director of internal medicine and infectious disease at Sri Balaji Action Medical Institute, Delhi. Kylie Jenner is devoted to liquid chlorophyll for its alleged wellness benefits. But your doctor would probably say that the real solution isn't marine algae or mineral cocktails - it's touching grass. "Check if the same benefit can come from a natural source, such as sunlight for vitamin D," says Dr Agarwal. Eat nuts and seeds for magnesium; fruits and vegetables for antioxidants. "Spinach and lentils give you iron, flaxseeds are packed with Omega-3, and curd supports gut health, all without side effects," says Dr Ashutosh Tiwari, senior consultant for Critical Care at Regency Hospital,Gorakhpur. Most of us who eat balanced meals don't need extra vitamins or powders, says Dr Agarwal. Surplus nutrients are either flushed out by the body or stored, straining the liver or kidneys. And even if the packaging looks shiny and sleek, with buzzwords such as imported, detox, superfood, or clean energy, check what's in it, and if the dosage is designed for Indian bodies and lifestyles. "Always pick FSSAI-approved, third-party-tested products that list their active ingredients clearly," says Dr Roy. "Avoid vague 'proprietary blends' or products that make exaggerated claims." Supplements can help. But only when there's a reason to take them, says Dr Roy. Even the safest ones can backfire if you use them longer than you need to. "Long-term, unmonitored use can create dependency or throw your system off balance," warns Dr Tiwari. So yes, your collagen habit needs an expiry date. You're not meant to take itforever....