A new study published in the journal Nature Communications earlier this year found that people over 60 years who took prebiotic fibre supplements for 12 weeks showed a ‘significant improvement’ in memory and thinking tests compared with those who didn’t.

Fibre supports a healthy gut microbiome, which produces short-chain fatty acids (SCFAs) that may have neuroprotective effects, says Neelima Bisht, chief clinical nutrition, dietetics department, Paras Health, Gurugram. “These SCFAs are believed to reduce inflammation and improve cognitive functions, potentially delaying or mitigating age-related cognitive decline,” she adds.

Agrees Dr Vaishali Lokhande, senior consultant, general medicine, Apollo Hospitals, Navi Mumbai: “The connection between gut health and brain function is becoming clearer, with fibre playing a key role in maintaining a healthy gut microbiome. For those over 60, incorporating fibre-whether through food or supplements-could be a simple yet effective way to support cognitive health. A varied diet, rich in traditional foods like ragi and millets, along with regular exercise and mental engagement, is equally important,” she adds.

While the results of the new study are fascinating and the many benefits of dietary fibre are well-known, such as digestion, weight control, heart health and prevention of chronic diseases, some questions are bound to pop up in your mind. What exactly is a fibre supplement? Is a fibre supplement just as good as fibre from food? Are there any side-effects?

Crucial component

Dietary fibre or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibres are diverse in chemical composition and can be grouped generally by their solubility, viscosity and fermentability, which affect how fibres are processed in the body.

“Fibre is a very important nutrient, helps to maintain a healthy digestive system, prevents constipation, and helps lowering cholesterol and blood sugars. It aids in weight loss and also reduces the risk of colon cancer,” says Ritika Samaddar, head, south zone, dietetics, nutrition and dietetics, Max Super Speciality Hospital, Saket, New Delhi.

Dietary fibre has two main subtypes — soluble fibre and insoluble fibre, which are components of plant-based foods such as legumes, whole grains, cereals, vegetables, fruits, and nuts or seeds. Soluble fibre dissolves in water to form a gel-like substance that helps lower blood glucose and cholesterol levels, says Samaddar of Max Super Speciality Hospital, adding: “This fibre is found in legumes, oats, fruits 

like apples, oranges and berries, and psyllium husk.”

Insoluble fibre does not dissolve in water and adds bulk to the stool, promoting regular bowel movements and key for digestive health. “Key sources include whole grains like wheat, brown rice; veggies like green leafy vegetables, broccoli, etc,” adds Samaddar.

The recommendation of fibre intake per day is around 14 gm/1,000 cal which is around 25 gm for women and 38 gm for men. “On an average, adults consume only about 15 gm of fibre per day, and those on a low carbohydrate diet consume less than 10 gm per day,” offers Samaddar.

“To ensure adequate fibre intake, include a variety of high-fibre foods in your daily diet, such as fruits (like apples and berries), vegetables (such as broccoli and carrots), whole grains (like oats and quinoa), legumes (including lentils and chickpeas), and nuts and seeds. Incorporating these foods helps provide the soluble and insoluble fibres needed for optimal health,” says Suhani Seth Agarwal, head of department, dietetics, Yatharth Super Speciality Hospital, Noida.

Enter supplements

A fibre supplement is a kind of dietary supplement made of plant-based carbohydrates that the body is unable to process. It is intended to give additional dietary fibre. Powders, capsules, and chewable tablets are conventional forms.

“Individuals who find it challenging to consume enough fibre from their diet — due to dietary restrictions, busy schedules, or specific health conditions — often rely on fibre supplements as a convenient solution,” says Bisht of Paras Health.

Supplements containing fibre can be used to manage weight, support digestive health, ease constipation, and enhance general gut health and function.

According to Fiona Sampat, clinical dietitian at Kokilaben Dhirubhai Ambani Hospital, Mumbai, one or more of the following fibre sources may be included in fibre supplements:

• Husks of psyllium, a soluble fibre source that may support healthy digestion, appetite management, and blood sugar regulation. Consuming fibre causes your stomach to expand which facilitates the passage of stool and eases constipation.
• By adding extra water to faeces, a modified guar gum supplement makes them softer and easier to remove.
• Methyl cellulose is a type of soluble fibre that promotes regularity, lowers blood sugar and cholesterol, increases feelings of fullness, and may even help prevent cancer.
• Chicory contains inulin, a soluble plant fibre that gives you a feeling of satiety. By adding water and facilitating the passage of stool, it occupies a large amount of space in the digestive tract.

Are they good?

Both fibre supplements and natural dietary fibre promote digestive health, but they differ in their sources and forms. Natural dietary fibre comes from whole foods like fruits, vegetables, grains, and legumes, offering a range of nutrients, antioxidants, and other beneficial compounds along with fibre. Fibre supplements, on the other hand, typically provide isolated forms of fibre, such as psyllium or inulin, which can enhance fibre intake but lack the additional nutrients found in whole foods.

“While supplements can be effective for increasing fiber intake and managing specific health issues, they are not a complete substitute for the diverse benefits of a fibre-rich diet. Ideally, a balanced diet with plenty of whole foods should be the primary source of fiber, with supplements used to fill in gaps as needed,” says Seth Agarwal of Yatharth Super Speciality Hospital.

Fibre is like the unsung hero of our diet — it keeps our digestive system running smoothly, supports heart health, and helps regulate blood sugar levels.

Dr Lokhande of Apollo Hospitals in Navi Mumbai says, “In the Indian context, fibre is found abundantly in foods like dal, whole grains like bajra and jowar, and vegetables like tinda and karela. Including a variety of these in your daily diet can prevent constipation, lower cholesterol levels, and even help in managing weight.”

“Imagine starting your day with a bowl of poha loaded with veggies, or ending it with a comforting bowl of dal. These are not just meals but nurturing acts that take care of your body from the inside out. By consciously including high-fibre foods, you’re not just fuelling your body but also investing in your long-term health and happiness,” she adds.

Dr Lokhande then goes on emphasise, “While supplements can help if you’re falling short, they should never replace the wholesome goodness of natural foods. I encourage my patients to see fibre as part of a bigger picture-where every bite contributes to your body’s overall harmony.”

High-fibre foods

• Fruits: Apples, bananas, pears and berries
• Vegetables: Carrots, broccoli and spinach
• Legumes: Lentils, chickpeasand beans
• Whole grains: Brown rice, oats, and whole wheat products
• Nuts and seeds: Almonds, chia seeds, and flaxseeds

– Fiona Sampat, clinical dietitian, Kokilaben Dhirubhai Ambani Hospital, Mumbai

If you’re tuned into the latest beauty trends, you’ve likely heard collagen supplements can help you get a radiant and youthful complexion. This claim comes from the fact that collagen is a vital protein building block for our skin, hair and nails.

Several studies have found that taking collagen supplements daily or adding collagen-rich foods to your diet offers several benefits and truly does help improve the health of your skin, joints, hair and bones. However, our body’s natural collagen production begins to decline as we age, leading to the appearance of fine lines, wrinkles and sagging skin. It happens to all of us.

Read on to learn everything about collagen, like where to find it, the benefits of supplements and the drawbacks you should be aware of. Supplements like collagen can be helpful, but don’t forget that focusing on food sources for other vitamins and minerals is the easiest way to stay healthy.

Read more: Best Collagen Powders

What is collagen?

Before discussing its benefits, what is collagen? In short, collagen is the most plentiful protein in the human body and accounts for one-third of all protein. It serves as a connective building block that holds together your muscles, tendons, ligaments, bones and skin. It holds together your muscles, tendons, ligaments, bones, skin and promotes healthy joints and connective tissues.

There are nearly 30 known types of collagen, but type I is the most prevalent (it exists in all connective tissue and makes up 90% of all collagen in the body). Types II, III and IV are also common and found in various parts of the body, including your joints, kidneys, ears and blood vessels.

All of this leads us to another pertinent question: What is collagen good for? Your body naturally makes collagen by combining multiple amino acids (like proline and glycine) with zinc, vitamin C and copper. As you get older, production slows and the existing collagen in your body starts to break down at a faster rate.

When that happens, you may notice your skin getting wrinklier, your tendons and ligaments becoming less flexible and your muscles shrinking. To prevent or delay these effects, some people make up for what their body has lost by eating collagen-rich foods or collagen supplements.

Adding collagen to your diet

If you’re looking to amp up your healthy collagen production, you should ensure that your diet includes foods with these essential ingredients:

• Bone broth
• Fish and shellfish
• Chicken
• Pork skin
• Eggs
• Beans
• Citrus
• Bell peppers
• Nuts

Eating a well-balanced diet with a combination of these foods is the best way to boost the collagen protein in your body. You can also consider taking collagen supplements (typically collagen powder or capsules) if you aren’t getting enough collagen from diet alone.

For best results, experts advise taking a collagen supplement one hour before working out, but always check the label and speak with your doctor before starting any new wellness routine.

Benefits of collagen

Now that we’ve covered the fundamentals, let’s explore some of the benefits of collagen supplementation.

Builds stronger bones

Bones are full of collagen, but as you get older, the protein starts to deteriorate — and so does bone health — leading to a decrease in bone strength and density. By incorporating collagen supplements into your diet, you may be able to prevent some bone loss and reduce your risk of bone-related problems, including osteoporosis and fractures.

Decreases joint pain

Collagen also works together with cartilage to keep your joints properly functioning. Over the years, as it wears down, it can lead to stiff and achy joints and put you at a higher risk for osteoarthritis. The good news is that taking collagen supplements has been found to reduce joint pain in physically active people. It may also serve as a pain reliever for people with existing joint problems.

Improves skin

Your skin also contains collagen, which gives it elasticity and hydration when you’re young. As you mature, your skin becomes saggier and more wrinkly due to depleting collagen levels. Interestingly, studies have shown that adding more collagen to your diet can boost skin elasticity, firmness and hydration, visibly reducing the effects of aging.

Promotes healthy hair

Collagen is created with some of the same amino acids that are used to build keratin, the protein that makes up your hair. Because of this connection, there is some evidence that consuming more collagen may help with your hair health by promoting growth, reducing thinning and slowing graying.

Adds muscle mass

Muscle tissue consists of as much as 10% collagen. When the collagen in your body begins to break down, you could lose muscle mass and potentially develop a condition called sarcopenia (age-related muscle loss). Fortunately, studies have shown that taking a collagen supplement, along with increased protein intake and routine resistance exercise, may help people with sarcopenia build back muscle strength.

Drawbacks to collagen supplements

Despite these benefits, there are also a handful of drawbacks to collagen supplements that you should bear in mind before incorporating them into your routine.

They contain animal products (and sometimes, allergens)

Traditional collagen supplements, and all dietary supplements in general, are made from animal products, so they aren’t suitable if you follow a plant-based diet. There are some vegan collagen options on the market, but it’s unclear how they compare to the ones made from animal products. Similarly, if you have any food allergies, make sure to read the label on your collagen supplements thoroughly. In some cases, they may contain common allergens like fish or eggs.

Regulation is a gray area

Collagen supplements are regulated as food (not drugs) by the US Food and Drug Administration, meaning their ingredients and production aren’t monitored by an official governing body. These products aren’t subject to the same regulations and stringent approval process as pharmaceuticals, so it can be tricky to find out about the quality, purity and safety of the ingredients.

Effectiveness studies are limited

Although there have been studies about the effectiveness of collagen (many of which we’ve cited above), more research needs to be done. Also, some of the existing studies have been funded by companies that produce collagen supplements, which may raise ethical questions about bias.

Similar supplements to collagen

It’s difficult to find other supplements that replicate the effects of collagen because its amino acid makeup is different from other proteins. You could try boosting your intake of glycine and proline, the key amino acids that are involved in creating collagen. They’re most often found in protein-rich foods like meat and poultry, but they’re also available in supplement form.

If you’re most interested in how collagen can help improve your hair, nails and skin, you could consider keratin or biotin, which typically come in the form of shampoos and salon treatments but are also sold as dietary supplements. Biotin is also found in certain foods, including legumes, egg yolks, nuts and avocados.

For more advice on supplements, here are five fitness supplements that are proven to work. Plus, check out these three alternatives to melatonin for better sleep without drowsiness the next day. 

That said, a turmeric supplement has the potential to deliver a much higher dose of curcumin, which is especially helpful for reaping all the benefits it has to offer.

“As a longevity nutritionist, I love recommending turmeric supplements for their scientifically-backed benefits,” says Ella Davar, RD, founder of Gut-Brain Method. “I also recommend it for gut health, as curcumin supports gut lining integrity and promotes a healthy balance of gut bacteria. For heart health, it’s a fantastic option to improve endothelial function and lower LDL cholesterol, key factors in reducing heart disease.”

Davar says turmeric is also remarkable for brain health support, “with neuroprotective benefits that may help reduce the risk of depression and cognitive decline.” Some studies suggest it may even help prevent age-related diseases like Alzheimer’s, Parkinson’s, and Huntington’s disease, says Rosales.

Who should take turmeric supplements?

Most people could benefit from taking a turmeric supplement, as the active compound, curcumin, has far-reaching benefits for overall health. “Its potent antioxidant properties not only neutralize free radicals but also enhance the body’s natural defenses, which is crucial for aging well,” says Davar. What’s more, she often recommends turmeric supplements to clients coping with chronic pain or inflammatory conditions.

Athletes, in particular, who train most days of the week and complain of sore muscles may benefit from taking a turmeric supplement to reduce joint pain, says Ehsani.

In fact, in studies on both active and inactive people, curcumin helped with post-workout muscle damage and inflammation without interfering with normal healing processes like NSAIDs would, explains Moon. “A small study found it may even help with the dreaded delayed onset muscle soreness (DOMS).” People with osteoarthritis could also consider a turmeric supplement, as it can help alleviate joint pain and improve mobility.

What are the different types of turmeric supplements, and which is most effective?

Davar recommends incorporating turmeric supplements tailored to your specific health goals.

“If you’re looking for optimal absorption, liposomal turmeric, which encases curcumin in lipid layers, or water-soluble turmeric like micellar curcumin, are excellent options due to their enhanced bioavailability,” she says. “For those with sensitive digestion, fermented turmeric is a gentler alternative that may also have enhanced bioactivity.”

As for the most effective form, make sure your turmeric supplement contains bioavailability-enhancing ingredients, like piperine (a black pepper extract) which increases curcumin absorption by up to 2,000%. It’s also ideal to take the supplement with a meal containing some fat.

Turmeric supplements come in many forms—powders, capsules, tablets—but some research suggests the most absorbable type of turmeric is in liquid form.