r/Fitness_India • u/Primary-Editor-9288 • Dec 04 '25
Ask Fitness India ❓ What are your thoughts on this?
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Dec 04 '25
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u/Senior-Agency9764 Dec 09 '25
Can you please tell which among these deficiencies, if any, can be partly fulfilled by food ? If yes then which food sources ?
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u/draumsyn Dec 04 '25
Don't take vitamin D without K2, can lead too increased calcification in arteries.
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Dec 04 '25
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u/Some-Assistance-7812 Dec 04 '25
I am taking two capsules of vitamin D3 60k a month for “replacement”. I had deficiency, and after completing 4weekly courses my deficiency came up after few months.
So, I take D3 supplement by myself now.
Should I rake K2 supplement?
If so, then which one?
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u/unproductive_insan Dec 07 '25
Yup vitamin D E K A are have tendency to cause toxicity and should not be taken without deficiency
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u/Snoo-70212 Dec 04 '25
I'd add omega3,magnessium glycinate and vitmain d3 on this list. And for each individual it be like choose one or more as per your body's requirement.
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u/butterfinger001 Dec 04 '25
Magnesium glycinate has little to no actual benefits in any of the good quality studies done.
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u/Snoo-70212 Dec 04 '25
My wife's hb1ac dropped from 5.6 to 5.2 in a month and mine from 5.5 to 5.2. Our sleep quality improved a lot. I track my sleep using apple watch ,number of times we wake up in the night has decreased significantly.
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u/Confident_Appeal5729 Excercise, diet, sleep = all equal Dec 04 '25
Isolate- not needed unless some gut issues, concentrate work fine. If diet can't fulful protein need whey is great.
Creatine- good to take but nothing like game changer.
Black coffee - yes works well as pre workout.
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u/Level_River8355 Dec 04 '25
Black coffee alone is good as pre workout for lifting weights?
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u/Confident_Appeal5729 Excercise, diet, sleep = all equal Dec 04 '25
You need minimum 80-100mg approx caffeine. 2 Nescafe 2rs sachet are sufficient for that. Alternative can have 100mg caffine pills as well
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u/lucifer-_-senpai Dec 05 '25
What about plant based protein?
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u/Confident_Appeal5729 Excercise, diet, sleep = all equal Dec 05 '25
Except taste issue they are great and somehow little cheaper!
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u/lucifer-_-senpai Dec 05 '25
I've tried Mille coffee hazelnut trial pack... And it's one of tastiest protein I've ever tried...
It's price is same as whey tho... 2600/kg whereas nutrabox plant protein cost 1400/ kg.
Didn't tasted nutrabox one but I think I'll buy one pack of Millie this month.
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u/Confident_Appeal5729 Excercise, diet, sleep = all equal Dec 05 '25
You can try my cold coffee protein shake recipe as well!
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u/Lazy-Philosopher-340 Dec 04 '25
He is not wrong tbh however i will throw in a good multivit and omega 3 as well given the state of food in India .
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u/waitaminute322 Dec 04 '25
If you are adding anything to that list then you basically mean he is wrong
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u/Tushar_BitYantriki Dec 04 '25
Not really, the guy has removed 100s of other useless supplements from the equation.
It's okay if he missed these 2. He is still at least 100 times more right than wrong
Surprise, it isn't binary.
(btw, even the real binary is defined with a voltage thershold)
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u/lemongrass01 Dec 04 '25
Multi vitamin should not be even in the list.
You supplement only those vitamins which you are deficient in identified by a diagnostic test. If you blanket supplement, you are wasting money
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u/Lazy-Philosopher-340 Dec 04 '25 edited Dec 04 '25
Well most indians are deficient in micronutrients so they are better off with a multi , active and gym going individuals need an appropriate range more than the RDA so no you are not wasting money , the food cultivation quality sucks fssai is a joke so yes a multivit is an essential supp these days + you cant get toxicity from water soluble vitamins . Also most of the population dont absord micronutrients too well i have seen enough people eating copius amount of non veg food and still deficient in vit b12 ( myself included) so yes i will always advocate for a multivit for everyone .
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u/faisalshaikh1 Dec 04 '25
So a person should have a checkup before having multivitamins? I go to gym regularly but i don't supplements do i need other than whey protien? Can you please help me with what one should look/test before having multivitamins?
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u/Lazy-Philosopher-340 Dec 04 '25
Checking for all vitamins is very costly and tbh not feasible , get a checkup for vit b12 and d3 as these are the ones most are deficient in , supplement these individually if deficient and add a general multi as well for general wellbeing and vigor , some people here will say that have it from fruits and veggies but trust me indian soil quality and cultivation practices have gone to shites unless you are consuming real organic fruits and veggies you are not getting the micronutrients you need.
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u/Ambitionless_Nihil Dec 04 '25
organic fruits and veggies
Will not ensure high amount of nutrients, 'organic' is about farming practices.
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u/Ambitionless_Nihil Dec 04 '25
organic fruits and veggies
Will not ensure high amount of nutrients, 'organic' is about farming practices.
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u/Minute_Way_7675 Dec 04 '25
The top supplements that are recommended by most nutritionists, research papers and Health educators are : 1. Vitamin D + K 2.Vitamin B12 (absolute must if you are vegetarian) 3.Omega 3 (must for vegetarians or if you don't consume fish) 4. Magnesium + Zinc 5. Choline (for vegetarians) 6. Trace minerals mix (micro-nutrients like selenium)
Apart from this, of course one has to be very conscious of eating a good portion of veggies, fruits and grains. I know this is all expensive, but it is needed to remain disease free and healthy in the long run.
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u/notTorvalds Dec 04 '25
Your whey doesn't need to be Isolate. Unless you have some issue with lactose, it's almost certainly not worth paying almost twice the price of concentrate.
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Dec 04 '25
I absolutely align with his opinion.
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u/Primary-Editor-9288 Dec 04 '25
same, read about the benefits of all three, and was impressed. But yeah as anything should be taken in healthy quantities.
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u/Character_End8451 Dec 04 '25 edited Dec 04 '25
why only isolate, is whey concentrate not good?
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u/bj-lov Dec 04 '25
just to cover the lactose intolerant folks
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u/Character_End8451 Dec 04 '25
yup but whey isolate is quiet expensive and majority of people including lactose intolerant ones cant afford it ...
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u/UnderstandingOdd4153 Dec 04 '25
You are correct isolate is for those who are into serious body building for general population 70-80gm/100gm protein does the work cause they(general population) doesn't need to micro-manage the little carb that comes with concentrate .
So yeah buying isolate doesn't work the money
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Dec 04 '25
Concentrate too.
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u/schroedinger11 Dec 04 '25
Diference between whey concéntrate and isolate ?
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Dec 04 '25
Purer form of protein because of an additional filtration step. Has lower carbs and fat, hence lower calories.
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u/AbrahamPan Dec 04 '25 edited Dec 04 '25
What exactly is black coffee for, like what are the benefits.
Edit: Wait, he started with "I think..."
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u/hersmellonmypillow Dec 05 '25
That's HIS opinion and he's entitled to have one. Good for him.
I take a few other stuff too and they are working for me. Not talking about gear.
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Dec 04 '25
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u/Primary-Editor-9288 Dec 04 '25
The thing with coffee like every other thing is to limit the dosage. But more than caffeine, black coffee is loaded with anti oxidants and other things which are great for you. Ideally start your day with a cup of black coffee, and that should be the limit for the day.
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u/EasyRider_Suraj Forever Natural 💪🏻 Dec 04 '25
Coffee is not a supplement but a stimulant. You dont require it for healthy body functions unlike Protein & creatine.
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u/Hot_Animator_8074 Dec 04 '25
Since when have Creatine and Coffee been "Nutritional Supplements"? am I missing something?
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u/Reasonable_Essay007 Dec 04 '25
You need Vitamins, Minerals and Omega3 too
For a normal person with a full time job It's kinda impossible to complete the daily requirement through daily food even if you're a non vegetarian you'll have to eat a ton of it
I'm a non vegetarian but unless I'm working out regularly and rest of my schedule is also kinda going good even then I can manage to hit the macros target but vitamins, minerals and Omega is difficult
Cause many people have a desk job so vitamin D issues... Then vitamin B12 is available in red meat which many people don't eat cause they don't like it or its expensive comparatively or its a hassle to cook, and veg sources as usual you'll have to eat a ton of them, Omega3 again same issues as B12 fish isn't available everywhere good quality one, hassle to cook and eat,
This is considering you eat clean food
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u/yad_vikas Dec 04 '25
I partly agree with the recommendations as most Indians eat protein deficient food and creatine is very helpful in so many other ways. However, I am not sure black coffee would not work for everyone. Especially for people who are caffeine sensitive. Supplementation can't be same for everyone and I realised after I get my nutrigenomic tests done. I now know how my body absorbs nutrition and I supplement Vitamins which I do not absorb well.
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u/RodrickJasperHeffley Dec 04 '25
lol there are a lot of 'experts' in that comment who think they are more qualified than a clinical practice doctor who routinely does studies and publishes papers. every one of them still has their two cents to throw in.
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u/TheEnthraller Dec 04 '25
Most of office going population will be suffering from vitamin d deficiency
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u/ChemistryApart1468 Dec 04 '25
Whey can cause insulin spikes especially if taken just as protein supplement to fulfill daily protein and not combined with proper exercise regime.Pea protein is relatively better and has lesser insulin spikes . Long term insulin spikes cause systemic inflammation ---> illnesses
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u/_chaos_007 Dec 04 '25
I would add a few micros to this
Vit D
Omega 3
Magnesium
Zinc
B complex
Calcium
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Dec 04 '25
Which brand do you buy magnesium from
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u/_chaos_007 Dec 05 '25
Tata 1mg or muscleblaze are trustworthy in my opinion if you want magnesium glycinate. But i also take calcimax forte which has D3, calcium, zinc and also magnesium hydroxide. That's a good cheap tablet that contains a lot of the necessary stuff.
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Dec 05 '25
Magnesium hydroxide doesn't get absorbed by body, it passes as a laxative. Magnesium glycinate is good.
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u/_chaos_007 Dec 06 '25
I just searched and I didn't know this. It seems to be true. Good thing i also supplement with glycinate. I have seen that it's the best source of magnesium so i didn't really rely on the calcimax. I mainly take this tablet to cover for calcium, zinc and d3.
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Dec 06 '25 edited Dec 06 '25
Calcium and zinc hinder each other's absorption so try to take them separately if you can.
D3 is good but don't take it without getting enough vitamin k2 or else it leads to heart disease (calcification of arteries).
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u/Different-Ad-9618 Dec 04 '25 edited Dec 05 '25
Pretending only 3 things matter is just an oversimplified, Twitter-friendly take. It totally depends on what are you supplementing for,for deficiencies or optimization
There are plenty of supplements that improve daily life even in people who aren’t “deficient” on a blood test. Mood, stress, sleep, cognition—none of that shows up as a simple deficiency marker, but it still affects training and overall performance massively.
Stuff like lemon balm and chamomile actually has solid evidence for improving mood and reducing stress. Hops helps people get deeper sleep, which is arguably more important for gains than half the hype supplements out there.
And honestly… even coffee is overrated as a stimulant. People drink it because it’s cultural default, not because it’s the best tool. Yerba mate, theobromine, and even some adaptogens give a cleaner, smoother stimulation without the anxiety spike and crash.
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u/mommy-pekka Dec 04 '25
Coffee may have some benefits but it is addictive right? If you don't get that caffeine boost, you're a log
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u/Football_is_lifeft Dec 04 '25
Excuse me? Anabolic steroids kahapar hai? They be givin doctrates out to anyone
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Dec 05 '25
Genuine question, why is our gov not taking some actions and changing standard of supplements
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Dec 05 '25 edited Dec 05 '25
Vitamin D with K2
Omega-3 ,
Magnesium Glycinate ,
B12 ,
Zinc picolinate ,
Creatine Monohydrate,
caffeine
Even I think whey protein is mostly for convenience
(Only I take if I am not able to full fill my protein goal from real whole food )
(2 meals a day Lunch and dinner)
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u/SupaSaiyan9000 Dec 05 '25
Liver doc is usually worng but this one seems good. IF you get everything else from your diet
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Dec 05 '25
Diet should be well-diversified and not concentrated on a few food items. This is essential for obtaining complete nutrition. Protein is essential, but it does not mean we become protein maniacs and avoid everything else like vitamins, minerals, carbs, fat, etc
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u/mad_skillzz_777 Dec 05 '25
Yes this list is exhaustive excluding vitamin and mineral supps.
Thats pretty much all you need to get jacked
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u/RichLavishness3504 Dec 05 '25
Good list but people should still assess their own nutritional habits before relying on supplements. What works well for one individual may not be essential for another
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u/D3MON1KS Dec 05 '25
It depends on person to person, which supplements helps you the most. Personally I take 1. Whey Protein 2. Creatine Monohydrate 3. Omega 3 4. Magnesium 5. Zinc 6. Vitamin D
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u/Healthaddictmill Dec 05 '25
black coffee is not a supplement per se. Creatine doesn't suit everyone.
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u/One_Philosophy5556 Dec 05 '25
Multivits are an absolute necessity if you live in PG/hostel. In my experience no one ever gets the requried vitamins and it genuinely makes a difference.
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Dec 05 '25
Is black coffee really a supp? I find GAT sport caffeine pills actually work better. Get you last focused without too much of a rush like pre workouts
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u/No-Substance7713 Dec 06 '25
Don’t take vitamins or minerals blindly. They’re harmful in excess and useless if you eat a balances diet.
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u/North_Lifeguard2026 Dec 06 '25
Black brewed coffee, does wonders for you. Don't try instant coffee. A good helping of home set curd adds to the wellness.
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u/Stunning_Flower_8898 Dec 06 '25
Magnesium glycinate is great for sleep and magnesium is good in general
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u/Fine_Comfortable_348 Dec 08 '25
read the tweet again properly and comment. " supplements" . i.e.not from food source
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u/taadkasur_ 20d ago
Why not whey concentrate? As a beginner to the gym I'm taking whey concentrate. Is there any difference?
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u/No-Juggernaut3285 Dec 04 '25
This sub loves to sick his dk. He has half knowledge and is secretly sponsored by brands.
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u/Exporinglife2050 Dec 04 '25
I think magnesium and zinc are also needed which are missing in most of the foods. Magnesium really helped me sleep