Don't use supplements with poor-quality food, says Dr S K Sarin

Speaking at the India Today HealthWealth Summit, India's top liver doctor, Dr S K Sarin urged people to prioritise nutritious homemade food over supplements. From buttermilk and sattu to coffee, sugar and fatty liver, he shared his health prescription for India.Speaking at the India Today Health-Wealth Summit, India's top liver doctor, Dr S K Sarin urged people to prioritise nutritious homemade food over supplements.New Delhi,Oct 29, 2026 14:37 ISTA supplement cannot make up for a poor diet. That was the message from liver specialist Dr S K Sarin, Director, Institute of Liver and Biliary Sciences, New Delhi, at the India Today HealthWealth Summit, where he urged people to focus on the quality of their everyday meals instead of relying on pills and powders to improve their health.Speaking during the session Zindagi Na Milegi Dobara, Sarin shared his advice on supplements, homemade food, coffee, sugar and liver health. His message was straightforward: “Don't use supplements with poor-quality food.”He stressed that people should first focus on eating well, with supplements considered when nutritional needs cannot be met through food or when there is a medical requirement.SUPPLEMENTS CANNOT REPLACE A GOOD DIETWith supplements increasingly marketed for everything from better sleep to healthier skin, Sarin urged people not to take them in isolation. “Never take a supplement in isolation. Take it with food,” he said, emphasising the importance of putting everyday nutrition first.He discussed several supplements, including glutathione, magnesium glycinate and omega-3 fatty acids. He suggested several easier alternatives to supplements. For example, he presented walnuts as an alternative to Omega-3. However, he said that the need for any supplement depends on an individual's diet, health and nutritional requirements. Medical advice is particularly important before taking products to address a deficiency or health condition. His broader message was that supplements should not become a shortcut to good health when basic dietary habits need attention.BUTTERMILK, SATTU AND THE POWER OF HOME FOODSarin's preferred starting point for a healthier diet is familiar to most Indian households: homemade food.“Homemade food is the best. Outside food should be eaten only sometimes,” he said.He highlighted buttermilk and sattu as valuable additions to everyday meals and praised green vegetables. He also discussed the nutritional potential of buttermilk, saying data on the subject was being presented at a conference in the United States.Sarin also spoke about ghee, saying four spoonfuls could be acceptable when physical activity was proportionate to food intake. However, individual requirements vary according to overall diet, activity levels and health conditions.Sugar, he cautioned, should be avoided in children below three years of age and kept very limited among those aged three to 10.For Sarin, food is also about more than nutrition. “Love, affection” are part of what makes homemade food special, he said.TWO CUPS OF COFFEE, BUT NOT AFTER 4 PMCoffee was another subject Sarin addressed, particularly its potential benefits for the liver.He explained that coffee contains compounds that may influence liver fat metabolism and could help reduce the risk of liver damage. However, he cautioned against treating it as a cure.“Coffee should be taken for the taste of it,” he said, while acknowledging its potential benefits.His recommendation was to limit consumption to two cups a day and avoid drinking coffee after 4 pm, as its effects can continue into the evening and affect sleep. People with high blood pressure or other medical conditions should consult a doctor before consuming it frequently.He also warned against combining coffee and alcohol.FATTY LIVER: A WARNING YOU SHOULD NOT IGNORESarin urged people not to dismiss fatty liver as a problem affecting only one organ. It can be a sign of underlying metabolic issues, including problems associated with diabetes and high blood pressure.He highlighted the importance of paying attention to waist circumference, body mass index and relevant blood tests, particularly because liver disease can develop without obvious symptoms.The broader concern, he explained, is that metabolic problems may remain undetected for years. Early assessment and medical follow-up can help identify risks before complications develop.STRESS CAN ALSO HELP YOU ACHIEVE YOUR GOALSSarin also challenged the idea that all stress is harmful.“Stress is extremely necessary for living,” he said, explaining that it can help people focus on important goals and challenges.The distinction, however, is between stress that motivates a person and stress that becomes overwhelming. Maintaining balance remains important.His advice on these subjects came back to the same principle: take responsibility for everyday health choices. As Sarin put it, his health prescription for India is to “own your body, don't outsource to doctors."That means eating better, staying active and seeking medical advice when necessary, rather than expecting supplements or quick fixes to do all the work.Watch the HealthWealth Summit LIVE here: - Ends