HomeHealth articleshighly nutritive foodAre Health Gainer Supplements Good for the Health?

Artificial weight gain products are used by people to maintain optimal body weight. This article gives an insight into them and their natural replacements.

Written by

Shakti Mishra

Medically reviewed by

Dr. Preetha. J

Published At April 6, 2017
Reviewed AtJune 22, 2022


Most of the youngsters nowadays are very passionate about improving their height and weight. They end up choosing some means, which are not good in the long run. No offense to these products, as they are just doing their work. However, these artificial supplements should be taken in a very precise manner, both qualitatively and quantitatively.

Many of us do not see the composition of the products that we buy, the name of the protein powder or supplement misleads to an increased intake of the products. Many of the products promise to give fruitful results, but in reality, they lack nutritional values. We must not forget that these products also contain ingredients and artificial sweeteners which are not required for our bodies. They contain preservatives, which contribute to increasing the bad cholesterol and blood sugar level in the body and might alter the body's vitals. Even though they are an excellent source of energy, they contribute to building and increasing the muscle bulk only, which comes back to their natural form once the supplements are withdrawn.

They cause some hidden hazards to our body, which may be silent but results in alteration of the body's vitals. Shortcut methods should never be followed when health is concerned. There are many products on the market, which look fascinating from the packaging, and teenagers are often attracted to them. Natural products are much more efficient in providing nutritive values to the body. Even though artificial products show an immediate effect in some, people need to realize for how long they will depend upon them. Someday, they will show undesirable outcomes which will not be beneficial to the body.

Gaining weight becomes tough for some people, as they do not have enough time to go through a diet chart. In this world of a sedentary lifestyle, people ought to think about the long-term benefits of the products that they are using and not just blindly follow them. Mother nature has provided us with lots of facilities and food items, which are available in raw form and can be utilized in various ways. Humans should make use of all these elements and can modify them according to their needs.

What Is the Difference Between Nutrition In Food and Supplements?

Although many people are using dietary supplements these days, however, certain studies have proved that supplements like multivitamins, vitamin D, calcium, and vitamin C provided no extra benefit or added advantage in the prevention of critical illnesses or premature death. It was also found that folic acid and vitamin B complex may lower the risk of cardiovascular diseases. Some studies have also provided links between excess nutrient intake and their side effects, like increased risk of some cancers.

Another detailed and advanced study done on the nutrients derived from food in 24 hours found the following key points:

  • Optimal consumption of vitamins A and K, zinc, and magnesium from the diet was associated with a reduced risk of death.

  • Adequate consumption of vitamins A and K and zinc from natural foods, not supplements, were linked to a decreased chance of death from heart diseases.

  • Extra consumption of dietary calcium was related to a higher risk of cancer death.

  • Excess intake of supplemental calcium (minimum 1,000 milligrams in a day) was linked with higher chances of death from cancer.

  • Additionally, the researchers found that those without manifestations of vitamin D deficiency and who had consumed vitamin D supplements may increase their risks of having all-cause mortality.

The results of the study further support that supplement intake does add to an increased level of the total nutrient intake, yet, all the benefits obtained from food nutrients are not provided by its supplement intake.

Which Foods Are Natural Health Gainers?

Several foods can be considered natural health gainers. Listing out some major fruits and vegetables that can be consumed, which will enhance weight and health together:

Banana: An excellent fruit with vitamin A and vitamin C. Banana, if taken twice daily in the morning and evening, helps gain weight very quickly.

Apple: As it is said that an apple a day keeps the doctor away, it is true. Having one apple every day helps enhance the immune system of the body. It is rich in antioxidants and vitamins. Taking an apple also helps in maintaining good health and weight.

Dairy Products: Dairy products like milk, cottage cheese, cheese, peanut butter, mayonnaise, yogurt, etc., assist in gaining weight. They are very helpful for those who want to have a quick weight gain.

Sweets and Chocolates: Sweets and chocolates, if taken in the proper amount, also help in gaining weight. However, they should be taken in the recommended amount, or else they will lead to adverse effects on the body.

Brown Rice: It is an excellent way of increasing weight as it is rich in carbohydrates and fiber. It is usually taken by many people.

Nonvegetarian Food: Having salmon and tuna fish every other day and chicken thrice a week can help improve weight. They are also a rich source of protein, omega-3 fatty acids, and energy.

Egg: Two eggs taken with bread and butter every morning provide protein, vitamin A, vitamin D, and vitamin E and are rich in good cholesterol.

Mixed Fruit Juice: A glass of mixed fruit juice can help maintain a healthy weight along with providing lots of fiber and vitamin C.

Almonds and Apricots: Having 10 to 12 almonds per day and apricots in the evening can help in building muscle mass, provides protein, and increases the energy level.


Artificial supplements render benefits by adding to the nutrients intake in cases of deficiencies. However, their profit is highly limited when compared to natural foods, and their consumption often causes adverse effects. Supplements are usually advised for the elderly or people with digestive issues. It is also imperative to study and find out the impact of supplemental nutrients on health and mortality before starting their consumption. Natural foods contribute to improving and maintaining a good weight and health, yet, they need to be taken in the right amount and at the right time.

Frequently Asked Questions


Which Is Better for Weight Gaining: Natural or Supplements?

Proteins are required for weight gain. Natural proteins provide all the required nutrients, like carbohydrates, minerals, and vitamins. High sources of natural protein are mostly animal-based, so they can not be opted for by vegetarians. Moreover, they consume time for preparation. But protein supplements are instant to consume and super-convenient. However, they contain preservatives and artificial colors, which can harm the body.


Why Are Natural Foods Better Than Artificial Weight Gainers?

Natural food provides wholesome nutrients. Eating nutrient-dense food is more beneficial than artificial weight gainer supplements. Our body can digest natural food more efficiently, and digestion plays a key role in optimally assimilating the nutrients to support growth. Additionally, whole food has no additives and is less expensive compared to an expensive artificial weight gainer.


Which Form of Vitamin C Is Better: Natural or a Supplement?

Natural food source is the best way to get all the nutrients. Along with vitamin C, we get the benefits of other vitamins, minerals, and fiber while eating fruits, vegetables, and other food products. If vitamin C supplements are consumed excessively, they can harm the body.


What Are the Consequences of Taking Supplements?

Consuming high doses of dietary supplements can be harmful, so it is advised to take only prescribed supplements. Excess protein supplement adds extra calories to the diet and ends up gaining unwanted weight. Overconsumption of minerals like iron, selenium, magnesium, or zinc can cause digestive problems. Some supplements can interact with other drugs and cause health issues.


Is It Necessary to Take Supplements?

Vitamins and minerals are necessary for the development and functioning of our body. Most people get all the required amount of vitamins and minerals from eating a normal healthy diet. While others may not consume enough healthy food, where extra nutrient boosts like supplements are needed.


Do I Require Vitamin Supplements if I Eat Healthily?

Supplements will have little or no benefit for people taking a healthful diet. Following a healthy and balanced diet, a person will get the required amount of vitamins and minerals for the day. If there is any deficiency, consult a nutritionist and make changes in the diet.


Do People Take Supplements to Live For Many Years?

Studies have revealed that taking multivitamins will not make a person live longer, lower their chances of disease, such as heart disease, diabetes, or cancer, and does not slow cognitive decline. Also, supplements cannot treat, diagnose, cure, or prevent diseases. In addition, in stores and online products may differ from those used in studies.


Is It Required to Take Fish Oil Daily?

Fish oil is a safe supplement for most people when consumed in doses of three grams or less every day. Taking high doses of fish oil might increase the chance of bleeding. Also, people using blood thinners should not take fish oil as it can increase the risk of dangerous bleeding.


Does Protein Shake Meet the Daily Nutrition Requirement?

Protein shakes will miss the nutrients that come with whole protein sources, such as iron, vitamins, and essential fatty acids. Although protein shakes are supplemented with nutrients, their absorption is not as effective as whole foods. Protein shakes may contain excess sugar, added preservatives, and flowering agents.


How Can I Get Multivitamins From the Diet?

A healthy diet is the best way to get the required amount of vitamins and minerals for our body. This can be achieved by consuming fruits and vegetables, beans, legumes, whole grains, low-fat protein, and dairy products. Consult a nutritionist and get a healthy diet chart to know the amount needed to meet daily needs.


Which Is More Effective: Eating Fruits or Drinking Juices?

Eating fruits is more effective than drinking juice. Juicing is not a healthy option as it extracts only juice from fruits or vegetables. The liquid contains most of the minerals, vitamins, and plant chemicals found in the fruit but lacks the fiber required for digestion.


Is It Advisable to Take Multiple Supplements at the Same Time?

Taking different supplements at the same time can increase the risk and cause harmful effects. Not only harmful effects, but it can also lead to reduced absorption and drug interaction. But consuming natural food cannot cause any harm.


Will Magnesium Prolong Lifespan?

Studies have revealed that magnesium intake can extend the life span. This can be due to the involvement of magnesium in many metabolic processes, including the synthesis of DNA, RNA expression, ATP-dependent biochemical reactions, cellular excitability, and cellular health span.


Can We Survive Only Through Supplements?

A person cannot survive only through eating supplements. Vitamins and micronutrients are required in small quantities to ensure optimum health. Bulk food is needed for survival, which contains carbohydrates, fats, and proteins.
Shakti Mishra
Shakti Mishra


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