Supplement Guide
Research-backed basics for Indian athletes — whey, creatine, fish oil, gut health, hair support & more. Pick your goals below.
Education only — not medical advice. Pregnant/nursing, chronic illness, or on prescription meds: ask your doctor before any supplement. Blood tests beat guessing (iron, D, B12).
Your goals (pick 1+)
About you
Diet
Age group
Your suggested stack
Stack tuned for: General health. Training-aware picks prioritized. Food and sleep come first — supplements only fill gaps.
Start with these
What
Supports bone health, immunity, mood, and hormones — many Indians are deficient despite sun.
Who
Office workers, low sun exposure, darker skin in low-sun seasons, blood test showing low D.
When
Morning with fat-containing meal.
How
1000–2000 IU/day common; higher only if doctor confirms deficiency. Recheck levels after 8–12 weeks.
CautionFat-soluble — avoid huge doses without labs. Pair with doctor if on medications.
What
EPA/DHA support heart health, inflammation balance, and joint comfort.
Who
People eating little fatty fish; joint soreness; general cardiovascular wellness.
When
With a main meal (fat improves absorption).
How
Roughly 1–2 g combined EPA+DHA daily from label (often 2–3 capsules). Choose third-party tested brands.
CautionBlood thinners: check with doctor. Vegans: use algae omega-3 instead.
What
Fills small gaps in vitamins/minerals when diet is inconsistent — not a fix for bad nutrition.
Who
Busy athletes, restrictive diets, frequent travel, low vegetable intake.
When
Morning with breakfast.
How
1 serving of a reputable men's/women's or general multi. Don't double-dose.
CautionMore is not better — avoid mega-doses. Separate high-dose zinc/iron unless prescribed.
What
Plant-based EPA/DHA — same role as fish oil without animal products.
Who
Vegetarians/vegans; fish allergy.
When
With lunch or dinner.
How
Follow label for ~1 g EPA+DHA total daily. Store cool, away from heat.
CautionUsually pricier than fish oil. Quality varies — pick tested brands.
What
Critical for energy metabolism and nerves — vegetarians/vegans often need supplementation.
Who
Pure veg/vegan diets, low dairy/eggs, fatigue with low B12 labs.
When
Morning with breakfast.
How
250–1000 mcg cyanocobalamin or methylcobalamin daily, or weekly higher per doctor.
CautionConfirm deficiency if possible. Part of most multis — don't double blindly.
Also consider
Golden order
- Sleep 7–9 hours + whole foods (dal, rice, eggs/paneer, vegetables)
- Protein target hit daily — then whey if needed
- Creatine if you lift consistently
- Omega-3 + vitamin D if diet/sun is weak
- Goal-specific add-ons (gut, hair, etc.)