Supplements
Supplements add a small edge on top of training, food and sleep. They cannot replace any of those three. Only a short list has strong evidence, a few more depend on your diet and blood work, and much of what fills supplement shop shelves is a waste of money.
What works
Creatine monohydrate
The best-studied legal supplement for strength, reps and lean mass, and the ISSN’s position stand rates it as safe and effective for healthy people.
- Dose: 3-5 g a day, every day, at any time.
- Loading: not needed. Your muscles fill up in about 3-4 weeks at the daily dose.
- What to expect: an early gain of 1-2 kg, which is water stored inside the muscle, not fat.
- Form: plain creatine monohydrate. Fancier forms cost more and do no better.
- Drink enough water. It is useful on a cut as well as a bulk.
Protein powder
Protein powder is food in a convenient form, not magic. It counts exactly the same as protein from dal, paneer, eggs or chicken.
- Dose: 20-40 g a serving, only to fill the gap your food leaves.
- Whey suits most people; whey isolate suits many who are lactose-sensitive.
- Soy or pea blends suit vegans.
- ICMR-NIN’s 2024 guidelines recommend meeting protein needs from food rather than relying on powders, which is the right default. If you can hit your target from food, you do not need one.
Your protein target and the tracker will show whether you have a real gap.
Caffeine
Caffeine improves strength, endurance and focus.
- Dose: 3-6 mg per kg, 30-60 minutes before training. Most people do well on 200-300 mg.
- Cut-off: not within about 8 hours of bed.
- Caution: avoid it, or ask a doctor first, if you have heart rhythm problems or high blood pressure, or are pregnant.
Coffee works as well as any pre-workout product.
Situational: depends on you
These are worth taking only if your diet or blood tests call for them. Test first. A routine blood panel is cheap at most Indian labs, and it turns guesswork into a clear answer.
Vitamin D3
Deficiency is very common in India despite the sunshine, because of indoor work, clothing, pollution and skin tone. It affects bones, muscle and immunity.
- Dose: based on your blood level. Maintenance doses are commonly 1,000-2,000 IU a day; a doctor may prescribe a higher short course if you are deficient.
- Why test: long-term high doses taken without testing can raise calcium to harmful levels.
Vitamin B12
B12 is found almost only in animal foods, so vegetarians and especially vegans are at high risk of deficiency. Low B12 causes fatigue, anaemia and, over time, nerve damage.
- Dose: based on a blood test. Commonly 250-500 mcg a day or 2,000 mcg once a week.
- Dairy and eggs help, but many vegetarians still run low.
Omega-3 (EPA and DHA)
Useful for heart health and joint comfort if you rarely eat oily fish such as mackerel (bangda), sardines (mathi) or salmon.
- Dose: about 1-2 g of combined EPA and DHA a day. Read the label for EPA plus DHA, not total fish oil.
- Vegans: algae oil is the source. Flax and walnuts give ALA, which the body converts poorly.
Iron
Iron-deficiency anaemia is widespread in India, especially among women, and it hurts endurance, recovery and energy.
- Dose: only after a blood test, and under a doctor.
- Why test: excess iron is toxic, and tiredness has many causes besides low iron. Check haemoglobin and ferritin.
- Taking iron with vitamin C (lemon, amla, guava) helps absorption; tea and coffee with meals reduce it.
See women and strength training for more.
Others
- Electrolytes: for long or very sweaty sessions, which matters in Indian summers. Nimbu pani with a pinch of salt or an ORS sachet works.
- Calcium: only enough to reach about 1,000 mg a day with food. Mostly relevant for vegans and anyone eating little dairy.
- Magnesium: 200-400 mg in the evening may help sleep or cramps if your intake is low. The evidence is weak, and most people do not need it.
A waste of money
| Product | Why to skip it |
|---|---|
| BCAAs and EAAs | Redundant once your daily protein is adequate |
| Testosterone boosters | No meaningful effect in healthy men; some are spiked with banned drugs |
| Fat burners | Mostly caffeine at a premium; some contain unsafe stimulants |
| Mass gainers | Expensive sugar and oil; milk, banana, oats and peanut butter do the same |
| Proprietary pre-workout blends | Hidden doses; the caffeine is the part that works |
| Glutamine | No benefit to muscle growth in healthy people |
| Detox and cleanse products | Your liver and kidneys already do this |
If a product promises dramatic results in weeks, it is either not working or not legal.
Safety
The Indian supplement market has a real problem with fake and mislabelled products, and with products that contain undeclared drugs.
- Buy from the brand directly or an authorised seller, not from the cheapest listing.
- Check for an FSSAI licence number on the label.
- Prefer third-party tested products, such as those carrying Informed Sport or Informed Choice marks, especially if you compete in a tested sport.
- Avoid “proprietary blends” that do not list the dose of each ingredient.
- Never use anything that claims to be a steroid alternative or to raise testosterone dramatically.
- Check with a doctor before starting any supplement if you have a medical condition, take regular medication, or are pregnant or breastfeeding.
- Check with your doctor about creatine and high protein if you have kidney disease.
Where to spend first
- Food that hits your macros
- A good pair of shoes and a gym you will actually attend
- A yearly blood test (see sleep and recovery)
- Creatine
- Protein powder, only if food falls short
- Vitamin D, B12, omega-3 or iron, only as your diet and tests show
This is general information, not medical advice; see a doctor before taking any supplement if you have a medical condition, take medication, or are pregnant.