Your Supplement Routine
Master Your Supplement
Regimen for Optimal Health
Discover optimal strategies for incorporating popular supplements into your daily routine and reclaim control over your well-being. Empower yourself with expert guidance on maximising the benefits of essential nutrients for improved health and vitality.
Popular Supplements
Vitamin C
Health benefits
• Immune system support
Aids in the fight against infections
• Skin Health
Promotes collagen synthesis and elasticity
• Energy Boost
Helps Increase energy levels in the body
Tips to follow For Best Results
Have it with Collagen & Iron for the best results
Optimal Timing
Can be taken with or without meals
Recommended Daily Intake (RDA):
1. Adult female is 75mg/day
2. Adult male is 90mg/day
*RDA can be higher for individuals with deficiency but its advised not to exceed 2000mg/ 2 grams per day.
Safety
Safe to consume with any supplement
Precautions
Take with meals to reduce the risk of gastric discomfort
Suggestion
Consider time-release formulations for extended benefits and forms of Vitamin C like sodium ascorbate is safe form of vitamin C for individuals with sensitive stomach.
Collagen
Health benefits
• Skin Elasticity
Enhances skin hydration, elasticity, and reduces the appearance of wrinkles
• Joint Health
Supports joint function and reduces symptoms of joint pain and inflammation
Tips to follow For Best Results
Better take with vitamin C supplement for improved collagen production
Optimal Timing
Can be taken with or without meals
Recommended Daily Intake (RDA):
For the adults is 2.5 to 1.5g/day
Safety
Safe to consume with any supplement
Precautions
If you have allergic reactions like skin rashes, swelling, digestive issues etc. from marine/ bovine collagen try vegan collagen (ethical) upon your GP approval or try collagen in peptide (collagen protein units which are lab grown) form
Caution
Stop consuming this supplement if you start having allergic reactions
Vitamin D
Health benefits
• Bone Health
Essential for the absorption of calcium and phosphorus, promoting strong and healthy bones
• Immunity
Immune function, potentially reducing the risk of infections and chronic diseases
Tips to follow For Best Results
Take it with vitamin D, K & magnesium for the best results
Optimal Timing
Best taken with meal & consider a 30-minute gap with calcium supplements
Recommended Daily Intake (RDA):
For the adult is 600-800 IU/day RDA can high for individuals with Vitamin D deficiency, but its better not to exceed 4000 IU/day
Suggestion
Consider liposomal sources for enhanced absorption
Precautions
Avoid overdose of Calcium supplements
Best Diet
To optimise the absorption of Vitamin D, it's recommended to take it with healthy fats. Good sources include olive oil, fatty fish, and nuts
Vitamin K2
Health benefits
• Bone Health
Works with vitamin D to improve & maintain calcium in the bones, supporting bone density
Tips to follow
For best results take it with Vitamin D3
Optimal Timing
Can be taken with or without a meal
Recommended Daily Intake (RDA):
1. For vitamin K typically ranges from 50-200 micro gram for adults. It general depends on body weight 1 micro gram (1 gram = 1,000 microgram) per body weight in KG. Eg : 70kg individual will need 70mg of Vitamin K per day.
2. Its advised not to exceed 1mg/ day of vitamin K supplement
Caution
Adults should not exceed the recommended upper intake level of around 4,000 IU per day
Precautions
To prevent clotting risks, it's important to get enough vitamin D. Though Vitamin D and vitamin K work together, taking too much vitamin D can increase the risk of blood clotting.
Best Diet
To optimise the absorption it is recommended to consume vitamin k2 with healthy fats. Good Sources include Olive Oil, Fatty fish, and nuts
Hyaluronic Acid
Health benefits
• Healthy Skin
Keeps your skin hydrated, and can reduce the appearance of fine lines by attracting and retaining moisture
• Joint Health
Supports joint lubrication and may reduce symptoms of joint discomfort
Tips to follow For Best Results
For best results take it with Vitamin C to naturally produce collagen
Optimal Timing
Can be taken with or without meals
Recommended Daily Intake (RDA):
Adult is 1.4mg/pound of body weight. E.g., A 140 pound individual will need, 196 mg of this nutrient
Safety
Safe to take with any supplement
Precautions
Monitor for gastrointestinal issues & if there are any, stop consuming this supplement
Biotin
Health benefits
• Hair, Skin, and Nail Health
Biotin is essential for the synthesis of keratin, promoting healthy hair, skin, and nails.
• Metabolic Support
Supports the metabolism of carbohydrates, fats, and proteins
Tips to follow For Best Results
Take it with Vitamin B12 for best results
Optimal Timing
Can be taken with or without meals
Recommended Daily Intake (RDA):
The recommended daily intake of biotin for adults is 30–100 mcg
( 1mg = 1000 mcg)
Safety
It can be taken with any supplement
Precautions
High doses of biotin may interfere with certain laboratory tests, such as thyroid function tests. So, avoid biotin supplements during thyroid diagnosis
Turmeric
Health benefits
• Anti-Inflammatory
Aids in the management of inflammation in the body
• Anti-oxidant
prevents oxidative damage to the body by free radicals, promoting overall wellbeing
Optimal Timing
Safe to take with any supplement & anytime during the day, with or without a meal
Recommended Daily Intake (RDA):
500mg of high quality curcumin per day is the daily recommended dosage. Exceeding 1000mg of curcumin can lead to side effects like digestive issues
Precautions (possible allergies)
Monitor for gastrointestinal issues & if it is so, stop consuming this supplement
Take it with black pepper for best results
Black pepper (piperine) enhances the absorption of curcumin. For best results consume 1/4 teaspoon of black pepper for every 1 teaspoon of curcumin
Ashwagandha
Health benefits
• Stress Management
Known as an adaptogen, it helps the body manage stress and promote overall well-being
• Powerful Anti-oxidant
prevents oxidative damage to the body by free radicals, promoting overall wellbeing
Optimal Timing
Can be taken with or without meals
Recommended Daily Intake (RDA):
Adult is 250-500mg /day
Precautions
Safe to take with any supplement Monitor for potential interactions/allergy
Caution
Avoid during pregnancy and if on thyroid medications
Diabetes
Alpha-lipoic acid
Health benefits
• Antioxidant Protection
Acts as a powerful antioxidant, neutralising free radicals and reducing oxidative stress.
• Metabolic Support
Supports glucose metabolism and may improve insulin sensitivity. Hence recommended for patients suffering for type 2 diabetes
Tips to follow For Best Results
For best results take it with Coenzyme Q10 & Acetyl-L-Carnitine
Optimal Timing
Can be taken with or without meals
Recommended Daily Intake (RDA):
The recommended dose of alpha-lipoic acid varies, but typical doses range from 300 to 600 mg per day for general antioxidant support
Safety
It can be taken with any supplement
Precautions
Alpha-lipoic acid may lower blood sugar levels, so monitor glucose levels closely if diabetic
Probiotics
Health benefits
• Gut Health
Promotes a healthy balance of gut bacteria, supporting digestion and immune function
• Immune Support
Helps strengthen the immune system and reduce the risk of infections
Tips to follow For Best Results
Take it with Prebiotics and fibre for the best results as they aid in the colonisation of probiotics ( friendly bacteria ) and multiplication, which helps maintain gut balance and support health
Note
Prebiotics are essential fibers that support probiotics by stimulating their growth and function in the gut. Fibre is the Indigestible parts of plant foods that pass through your digestive system & it Supports digestive health, controls blood sugar levels, aids weight management, supports heart health, and acts as a prebiotic
Optimal Timing
Best taken on an empty stomach
Recommended Daily Intake (RDA):
The recommended dose of probiotics varies depending on the strain and formulation. Generally, a dose of 1–10 billion colony-forming units (CFUs) per day is considered beneficial. RDA for prebiotics ranges from 5 to 20grams / day & healthy fibre intake should be typically around 25 to 38 grams/ day (based on age & sex)
Precautions
Take antibiotics and probiotics for at least 2 hours apart to avoid interference with antibiotic effectiveness
Omega-3
Health benefits
• Heart Health
Supports cardiovascular health by reducing inflammation and improving cholesterol levels
• Brain Function
Essential for cognitive function and may contribute to improved mood and mental well-being
Tips to follow For Best Results
Take it with Coenzyme Q10, Vitamin D3 and Vitamin E for the best results
Optimal Timing
Can be taken with or without meals
Suitable Diet
Consider obtaining omega-3 from fish or algae sources for the best results
Caution
Warfarin and aspirin are common blood thinners. While omega-3 supplements are generally safe, they can have blood-thinning effects. It's crucial to monitor and adjust the dosage under medical supervision
Coenzyme Q10
Health benefits
• Cellular Energy
(The fundamental energy of our body): Vital for the production of cellular energy(ATP), supporting overall cellular function
• Healthy Heart
Acts as an antioxidant, potentially promoting cardiovascular health
Tips to follow For Best Results
Is compatible with any supplement
Optimal Timing
For Best results consumed it with meal
Recommended Daily Intake (RDA):
The recommended daily dosage for adults is 90-200 mg /day
Suitable Diet
Coenzyme Q10, a fat-soluble enzyme, is best absorbed in healthy fat-rich meals like avocados, nuts, seeds, and fatty fish
Safety
It is compatible to take coenzyme Q10 with any dietary supplement
Precautions
Monitor for potential interactions/ allergies with medications such as warfarin, Antihypertensive, Statins, and Diabetes medications
Lion’s Mane Focus (Made from Lion’s Mane Mushroom)
Health benefits
• Cognitive Health
Lion’s Mane Mushroom may support cognitive function and memory.
• Nerve Regeneration
Contains compounds that may promote nerve growth and regeneration.
• Immune Support
Some studies suggest it may enhance immune function.
Tips to follow For Best Results
Take it with Vitamin B12 & Iron for the best results.
Optimal Timing
Can be taken with or without meals.
Recommended Daily Intake (RDA):
Dosage varies, but typical recommendations range from 500 mg to 3000 mg per day.
Safety
Safe to take with any dietary supplement.
Precautions
Consider natural forms of Lion’s Mane Mushroom for better absorption.
Caution
Monitor Lion’s Mane Mushroom intake if taking immunosuppressant medications, such as corticosteroids (e.g., prednisone), calcineurin inhibitors (e.g., tacrolimus, cyclosporine), or biologic agents (e.g., adalimumab, infliximab), as it may interact with their immune-modulation function (immunity regulation) & can cause side effects. So, consult a health professional before mixing it with these medications.
CBD, VALERIAN ETC.
Sleep Formulation
Health benefits
Improved Sleep Quality
It makes you feel relaxed and enhances your quality of sleep by alleviating/reducing the symptoms of insomnia.
Optimal Timing
Take approximately 30 minutes before bedtime. Can be consumed with or without meals & with any supplement, but it's not considered healthy to snack or have meals before sleep.
Recommended Daily Intake (RDA):
Dosage recommendations for CBD vary depending on factors such as body weight, tolerance, and the desired effect. It's advisable to start with a low dose (e.g., 10–20 mg) and gradually increase until the desired effect is achieved, while not exceeding 300 mg per day.
Safety
Safe to be consumed with any dietary supplement.
Precautions
Avoid alcohol and sedatives to prevent side effects. Start with a low dose of CBD and gradually increase as needed. Avoid driving or operating heavy machinery after taking CBD.
Caution
Follow the recommended dosage as exceeding it can be harmful.
Glucosamine
Health benefits
• Joint Disease
Supports cartilage health and may alleviate symptoms of osteoarthritis.
• Chondroitin
Helps maintain the structural integrity of joint cartilage and may reduce joint pain and inflammation.
• MSM (Methylsulfonylmethane)
Provides sulfur, which is important for the formation of collagen, a key component of joint tissue. It may help reduce joint pain and inflammation.
Tips to follow For Best Results
Take it with chondroitin & MSM for the best results.
Optimal Timing
Can be taken with or without meals.
Recommended Daily Intake (RDA):
The typical dosage of glucosamine is 1,500 mg per day (usually divided into two or three doses). Chondroitin dosage ranges from 800 mg to 1,200 mg/day. MSM Dosages ranges from 500 mg to 3,000 mg/day.
Precautions
Monitor blood sugar levels closely if taking glucosamine with diabetes medications such as metformin, insulin, or sulfonylureas.
Caution
Consult a healthcare professional before combining glucosamine with blood-thinning medications such as warfarin (Coumadin), aspirin, or clopidogrel (Plavix). These combinations may increase the risk of bleeding and require careful monitoring of clotting parameters and blood sugar levels.
Magnesium
Health benefits
• Relaxation
Supports muscle and nerve function, contributing to relaxation and stress reduction.
• Bone Health
Alongside calcium & vitamin D, it promotes bone strength.
Tips to follow For Best Results
Take magnesium glycinate as it is a safer form of magnesium.
Optimal Timing
For best results, take it with Vitamin D3 & consider a 2-hour gap with calcium supplements.
Recommended Daily Intake (RDA):
400-420mg /day for males. 310-320 mg /day for females.
Precautions
Take magnesium supplement with a meal as taking it on an empty stomach may cause diarrhea.
Caution
To avoid reaction with certain osteoporosis medications called bisphosphonates (for bone disease cure), it is recommended to separate the intake of magnesium supplements and these medications (magnesium can reduce their absorption in the body).
Iron
Health benefits
• Blood Formation
Iron is crucial for the formation of hemoglobin, supporting healthy blood function.
• Energy
Electrolytes, in combination with iron, contribute to energy production and overall vitality.
Optimal Timing
Can be taken with or without meals. Consider a 2-hour gap with calcium, zinc, and magnesium supplements.
Recommended Daily Intake (RDA):
Recommended daily dosage for adult males: 8mg/day. Recommended daily dosage for adult females: 18mg/day. Pregnant women need 27mg/day to support both the mother's body and fetal development.
Diet Tip
To boost iron levels with a vegan diet, try consuming foods rich in Vitamin C (bell pepper, citrus fruits, etc.), cook in cast iron utensils, and if possible, give a 1 to 2 hour gap while consuming iron-blocking foods like dairy products (calcium), polyphenols (tea & coffee), and phytates (legumes & nuts).
Precautions
Don’t take with calcium-containing supplements.
Cautions
Don't exceed the Iron & Zinc dose without medical supervision, as it can lead to over-accumulation of these minerals in the body leading to side effects. Pregnant women need to take a higher dose of Iron as recommended by the Doctor.
• Iron Toxicity
Don’t exceed 18 mg (for adults) as doing so without medical supervision can lead to iron toxicity.
• Zinc Toxicity
Exceeding 40 mg per day can lead to adverse effects, including nausea and a weak immune system.
Potassium
Health benefits
Electrolyte Balance
Essential for maintaining proper fluid balance, nerve function, and muscle contraction (muscle health).
Tips to follow For Best Results
For the best results, consume it with magnesium, calcium & sodium.
Optimal Timing
Can be taken with a meal, anytime during the day.
Recommended Daily Intake (RDA):
The recommended daily intake of potassium for adults is typically around 2,600 to 3,400 mg. Follow the recommendations provided on the product label or consult a healthcare professional for personalized advice.
Safety
Safe to consume with any supplement.
Precautions
Consult your GP to monitor safe potassium levels in the body when consuming effects medication that affect potassium levels in the body or while having kidney health issues.
Caution
Potassium levels in the body can be influenced by medication and kidney issues, with diuretics (water-pills) increasing kidney excretion and potassium-sparing diuretics increasing potassium levels. Individuals with kidney issues, like chronic kidney disease, are at higher risk of potassium imbalances. Monitoring potassium levels is done through blood tests, and it's crucial to consult a healthcare professional before starting any supplement regimen.
Mineral Supplements
Health benefits
Mineral Balance
Supports various bodily functions, including bone health, immune function, energy metabolism, and muscle contraction.
Tips to follow For Best Results
Take these vitamins & minerals combinations for the best results like Vitamin D, Calcium, Magnesium, Zinc, Iron & Selenium.
Optimal Timing
• Zinc
Can be taken with or without food but avoid taking with high-fiber or high-phytate (Legumes, cereals & nuts) meals to maximize absorption.
• Iron
Best taken on an empty stomach for optimal absorption but may cause stomach upset. Can be taken with vitamin C to enhance absorption.
• Calcium
Best taken with meals to enhance absorption. Splitting the dose throughout the day may also improve absorption.
• Magnesium
Can be taken with meals or before bedtime to support relaxation and sleep.
• Selenium
Can be taken with meals at any time of the day.
Recommended Daily Intake (RDA):
• Calcium
Dosages vary depending on age and sex. For adults, the recommended daily intake ranges from 1000 to 1200 mg.
• Magnesium
Dosages vary depending on age and sex. For adults, the recommended daily intake ranges from 310 to 420 mg for men and 320 to 420 mg for women.
• Zinc
Dosages vary depending on age and sex. For adults, the recommended daily intake ranges from 8 to 11 mg for men and 8 to 9 mg for women.
• Iron
Dosages vary depending on age and sex. For adults, the recommended daily intake ranges from 8 to 18 mg for men and 8 to 27 mg for women.
• Selenium
Dosages vary depending on age and sex. For adults, the recommended daily intake is around 55 mcg.
General Safety
Mineral supplements may interact with certain medications, particularly if taken simultaneously. Consult a healthcare professional if you are on medication to ensure safety and efficacy.
Zinc
• Safety Measures
Zinc may interfere with the absorption of certain antibiotics, as well as medications for rheumatoid arthritis or osteoporosis.
• Precautions
Take zinc supplements at least 2 hours apart from medications, and monitor for signs of reduced medication effectiveness or gastrointestinal discomfort.
Iron
• Safety Measures
Iron supplements may interfere with the absorption of certain medications, such as antibiotics or thyroid medications.
• Precautions
Take iron supplements at least 2 hours apart from medications to avoid interactions, and monitor for signs of reduced medication effectiveness.
Caution
Take iron supplements at least 2 hours apart from medications to avoid interactions, and monitor for signs of reduced medication effectiveness.
Individual Needs
Individual needs may vary based on age, gender, lifestyle, underlying health issues, diet & medication. For example, pregnant women may require additional iron and calcium to support fetal development and prevent deficiencies, while individuals with osteoporosis may benefit from calcium and vitamin D supplementation to support bone health. Consult your GP / nutritionist to select the right multi-vitamins for your individual needs for best results & preventing side effects.
Milk Thistle
Health benefits
Liver Support
Contains silymarin, a compound with antioxidant and anti-inflammatory properties that may protect liver cells from damage. Beneficial for people with liver damage due to smoking, alcohol & substance abuse.
Optimal Timing
Can be taken with or without meals.
Recommended Daily Intake (RDA):
Typical doses of milk thistle extract contain 140 mg to 800 mg of silymarin per day, divided into two or three doses.
Safety
Safe to take with any supplement.
Precautions
Consult a healthcare professional before using milk thistle, especially if pregnant, breastfeeding, or taking medications.
Matcha Green Tea
Health benefits
• Antioxidant Properties
Matcha green tea is rich in antioxidants, such as catechins, which may help protect cells from damage caused by free radicals.
• Energy Boost
Due to its caffeine content, matcha green tea may provide a natural energy boost and enhance alertness.
• Metabolism Support
Some studies suggest that matcha green tea may help increase metabolism and promote fat oxidation, potentially aiding in weight management.
Tips to follow For Best Results
Add ingredients like lemon, ginger, or honey in Matcha Green Tea to enhance flavor, mask bitter taste, and potentially boost antioxidant strength.
Recommended dosage
There is no established standard dose for matcha green tea. However, typical servings range from 1 to 3 teaspoons of matcha powder per day, mixed with hot water or milk.
optimal timings
Can be consumed throughout the day, preferably in the morning for an energy boost or before exercise for enhanced performance.
Safety
Safe to take with any dietary supplement.
Precautions
• Matcha green tea contains caffeine and may cause insomnia, anxiety, or gastrointestinal discomfort in sensitive individuals.
• Avoid excessive consumption, especially if sensitive to caffeine or pregnant, as high levels of caffeine can have adverse effects on health.
Caution
Consult with a healthcare professional before consuming matcha green tea if taking medications sensitive to caffeine, such as certain antibiotics (e.g., ciprofloxacin, erythromycin) or blood thinners (e.g., warfarin, aspirin), as caffeine may interact with these medications and alter their effectiveness or cause side effects.
Glutathione
Health benefits
• Antioxidant Protection
Acts as the body's master antioxidant, neutralizing free radicals and supporting cellular health
• Detoxification
This plays a crucial role in detoxifying the body by aiding in the removal of toxins and heavy metals
• Immune Support
Helps boost immunity & reduce the risk of infection
• Tissue repair
Helps in tissue building & repair in the body
Tips to follow For Best Results
Take it with Vitamin C, Selenium & N-acetylcysteine (NAC) for the best results
Optimal Timing
Can be taken with or without meals
Recommended Daily Intake (RDA):
Follow the recommended dosage provided by a healthcare professional. The typical dosage involves no more than 250 to 1000mg (about the weight of a small paper clip)/day
Safety
Safe to consume with any supplement
Precautions
Monitor for potential allergic reactions, particularly if you are sensitive to Sulphur
Weight Loss
Health benefits
These supplements may support weight management goals by increasing metabolism reducing appetite, and enhancing fat-burning
• Healthy Skin
Keeps your skin hydrated, and can reduce the appearance of fine lines by attracting and retaining moisture
• Joint Health
Supports joint lubrication and may reduce symptoms of joint discomfort
Tips to follow For Best Results
Follow the following foods, herbal powders & supplement combinations for the best results like Thermogenics (e.g., Green Tea Extract, Caffeine), Appetite Suppressants (e.g., Glucomannan, 5-HTP), Fat Burners (e.g., L-Carnitine, CLA), Fiber Supplements & Meal Replacement Shakes
Optimal Timing
• Thermogenics (e.g., Green Tea Extract, Caffeine)
Often taken before workouts or in the morning on an empty stomach to boost metabolism and increase fat burning.
• Appetite Suppressants (e.g., Glucomannan, 5-HTP)
Typically taken before meals to reduce hunger and calorie intake.
• Fat Burners (e.g., L-Carnitine, CLA)
Can be taken with meals or before workouts to enhance fat metabolism and energy expenditure.
• Fibre Supplements
Best taken with meals to promote fullness and support digestive health.
• Meal Replacement Shakes
Used as a substitute for one or more meals to control calorie intake and support weight loss goals. Can be taken as meals
Recommended Dose
Dosages may vary depending on the specific ingredients and formulations. Follow the recommendations provided on the product label or consult a healthcare professional for personalized advice
Thermogenics
• Safety Measures
Green tea extract and caffeine may interact with certain medications, such as stimulants, and may exacerbate anxiety or sleep disorders
• Precautions
Use with caution if taking medications or supplements containing stimulants, and monitor for adverse effects such as increased heart rate or jitteriness
Appetite Suppressants
• Safety Measures
Glucomannan and 5-HTP may interact with medications for depression or serotonin-related conditions
• Precautions
Use with caution if taking medications or supplements containing stimulants, and monitor for adverse effects such as increased heart rate or jitteriness
Fat Burners
• Safety Measures
L-carnitine and CLA may interact with certain medications, such as thyroid hormones, and may cause gastrointestinal discomfort in some individuals
• Precautions
Monitor for potential interactions with thyroid medications and adjust dosage accordingly under medical supervision. Watch for gastrointestinal side effects and discontinue use if they occur
Fiber Supplements
• Safety Measures
Fiber supplements may interfere with the absorption of certain medications, particularly if taken simultaneously
• Precautions
Take fibre supplements at least 2 hours apart from medications to avoid interference with absorption, and maintain adequate hydration to prevent constipation
Meal Replacement Shakes
• Safety Measures
Meal replacement shakes may not provide adequate nutrition if used as the sole source of food, leading to nutrient deficiencies over time
• Precautions
Use meal replacement shakes as part of a balanced diet, and ensure sufficient intake of essential nutrients from whole foods to meet daily nutritional requirements
Weight Gain
Health benefits
These supplements may support weight management goals by promoting muscle gain
Tips to follow For Best Results
Take healthy foods & supplements in combination like Protein Powders, Weight Gainers, Creatine, Healthy Fats (e.g., Omega-3 Fatty Acids, MCT Oil) & Complex Carbohydrates (e.g., Oats, Sweet Potatoes)
Optimal Timing
• Protein Powders
Can be taken with meals or as a snack between meals to support muscle building and recovery.
• Weight Gainers
Typically consumed as a meal replacement or post-workout shake to provide additional calories and nutrients. Can be taken with or between meals.
• Creatine
This can be taken with meals or mixed with a post-workout shake to support muscle strength and size.
• Healthy Fats (e.g., Omega-3 Fatty Acids, MCT Oil)
Best taken with meals to enhance absorption and promote satiety.
• Complex Carbohydrates (e.g., Oats, Sweet Potatoes)
Ideally consumed as part of meals or snacks to provide sustained energy and support muscle growth.
Recommended Dose
Dosages may vary depending on the specific ingredients and formulations. Follow the recommendations provided on the product label or consult a healthcare professional for personalised advice
Protein Powders
• Safety
Excessive protein intake may strain the kidneys, particularly in individuals with pre-existing kidney conditions.
• Precautions
Ensure adequate hydration and monitor kidney function if consuming high doses of protein supplements, especially for those with kidney issues
Creatine
• Safety
Creatine supplementation may increase the risk of dehydration, particularly during intense exercise
• Precautions
Maintain adequate fluid intake when using creatine supplements, especially during periods of increased physical activity
Important Supplements For Muscle Health
Creatine
Health benefits
Muscle Support
Supports muscle growth, repair, and function, and may help prevent muscle degeneration and disorders such as sarcopenia
Tips to follow For Best Results
Take supplements in combination like Protein, Branched-Chain Amino Acids (BCAAs), Creatine, HMB (Beta-Hydroxy Beta-Methylbutyrate), & Vitamin D for the best results
Optimal Timing & Recommended Dosage
• Protein
This can vary depending on the specific supplement and individual needs. Best taken within 30 minutes to 2 hours after exercise for muscle repair and growth. Recommended dosage varies depending on factors such as body weight, activity level, and fitness goals. Typically, doses range from 0.8 to 2 grams of protein per kilogram of body weight per day.
• Branched-chain amino Acids (BCAAs)
Best taken before, during, or after workouts to support muscle protein building and reduce muscle breakdown. Recommended dosage ranges from 5 to 20 grams per day, depending on individual needs and goals.
• Creatine
Best taken before or after workouts to enhance muscle strength and performance. A typical loading phase involves 20 grams per day (divided into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams per day. Alternatively, a daily dose of 3-5 grams without a loading phase can also be effective.
• HMB (Beta-Hydroxy Beta-Methylbutyrate)
Best taken before or after workouts to support muscle recovery and reduce muscle breakdown. Recommended dosage typically ranges from 1.5 to 3 grams per day, divided into two or three doses.
• Vitamin D
Optimal timing can vary, but taking vitamin D with a meal containing healthy fat may enhance absorption. Recommended dosage depends on factors such as age, sun exposure, and vitamin D levels. For adults, typical doses range from 600 to 2000 IU (15 to 50 mcg) per day, but higher doses may be necessary for those with deficiency or specific health conditions. Consult a healthcare professional for personalised recommendations.
Protein
• Safety Measures
High doses of protein supplements may strain the kidneys, especially in individuals with pre-existing kidney conditions
• Precautions
Ensure adequate hydration and monitor kidney function with the help of a healthcare professional if consuming high doses of protein supplements, particularly for individuals with kidney issues
Branched-Chain Amino Acids (BCAAs)
• Safety Measures
Take caution if taking medications for amyotrophic lateral sclerosis (ALS), as BCAAs may interact with these drugs & cause side effects
• Precautions
Consult a healthcare professional before combining BCAAs with ALS medications to prevent potential interactions and adverse effects
Creatine
• Safety Measures
Creatine supplementation may increase the risk of dehydration, particularly during intense exercise
• Precautions
Maintain adequate fluid intake when using creatine supplements, especially during periods of increased physical activity
HMB (Beta-Hydroxy Beta-Methylbutyrate)
• Safety Measures
Monitor for potential interactions/ side effects with medications metabolised by the liver
• Precautions
Regularly assess liver function and medication levels with the help of a healthcare professional if combining HMB with drugs metabolised in the liver
Vitamin D
• Safety Measures
High doses of vitamin D supplements may lead to hypercalcemia (elevated blood calcium levels) and related complications
• Precautions
Monitor blood calcium levels regularly, especially when consuming high doses of vitamin D supplements, and adjust dosage accordingly under medical supervision
Calcium
Health benefits
• Bone Health
Essential for the formation and maintenance of strong bones and teeth
• Muscle Function
Supports muscle contraction and nerve transmission
Tips to follow For Best Results
Take it with Vitamin D3, Magnesium for best results
Best Diet
To optimise the absorption it is recommended to consume Calcium with healthy fats. Good Sources include Olive Oil, Fatty fish (salmon, mackerel etc.), and nuts (especially for vegan diet)
Optimal Timing
Best taken with meals
Recommended Dose
The recommended daily intake of calcium varies by age and gender, but for most adults, it ranges from 1,000 to 1,200 mg per day
Safety
Have a time gap of atleast 2 hours while taking Iron supplements to prevent interference in iron absorption
Precautions
Consider safer forms of calcium like calcium citrate for individuals with low stomach acid (sensitive stomach). Avoid calcium supplements with meals high in oxalates (soya, spinach, potato, almonds etc.) or phytates (cereals, legumes & nuts)
Multi-Vitamins
Health benefits
Nutritional Support
Provides essential vitamins and minerals to fill nutrient gaps in the diet and support overall health and well-being
Tips to follow For Best Results
Take multi-vitamins & minerals like Vitamin D, Vitamin K, B Vitamins, Minerals (e.g., Calcium, Magnesium, Zinc) for the best results
Optimal Timing
The optimal timing for taking multivitamin supplements can vary depending on individual needs and preferences. Some people prefer taking them in the morning with breakfast to start the day with a nutrient boost, while others may prefer taking them with lunch or dinner. It's generally recommended to take them with a meal to enhance absorption, as certain vitamins and minerals are fat-soluble and better absorbed in the presence of dietary fat.
Recommended Dose
Follow the recommendations provided on the product label or consult a healthcare professional for personalised advice regarding dosage. Typically, one tablet or capsule per day is sufficient for most individuals, but dosages may vary depending on age, sex, dietary habits, health conditions, and other factors.
Vitamin D
• Optimal Timing
Vitamin D is fat-soluble, so it's best taken with a meal containing dietary fat to enhance absorption. Morning or early afternoon is often recommended.
• Recommended Dosage
Dosages vary widely depending on individual needs, current vitamin D levels, and geographical location. General recommendations range from 600 to 2000 IU per day for adults. However, higher doses may be necessary for individuals with deficiencies, and it's important to consult with a healthcare professional for personalised advice.
Vitamin K
• Optimal Timing
Can be taken with meals at any time of the day.
• Recommended Dosage
Dosages vary depending on the form of vitamin K and individual needs. For vitamin K1, typical doses range from 50 to 100 mcg per day for adults. For vitamin K2, doses typically range from 50 to 200 mcg per day. Consult with a healthcare professional for personalised recommendations.
Vitamin B
• Optimal Timing
Best taken with meals to aid absorption. Morning or early afternoon is often recommended.
• Recommended Dosage
Dosages vary depending on individual needs and the specific B vitamin. For example, recommended daily allowances (RDAs) for adults include 1.3-1.5 mg of thiamine (B1), 1.3-1.7 mg of riboflavin (B2), 14-16 mg of niacin (B3), 2.4-2.8 mcg of cobalamin (B12), etc. Dosages may vary based on age, sex, and health status.
Minerals (e.g., Calcium, Magnesium, Zinc)
• Optimal Timing
Can be taken with meals throughout the day to aid absorption and minimise stomach upset.
• Recommended Dosage
Dosages vary depending on individual needs, age, and sex. For example, recommended daily allowances (RDAs) for adults include 1000-1300 mg of calcium, 310-420 mg of magnesium, and 8-11 mg of zinc. It's important to consider dietary intake and potential interactions with other supplements or medications.
Individual Needs
Individual needs may vary based on age, gender, lifestyle, underlying health issues, diet & medication. For e.g. Pregnant woman, children, vegetarians & individuals with specific health conditions may need personalised supplements. So, consult your GP / nutritionist to select the right multi-vitamins for your individual needs for best results & preventing side effects
General Precautions
Multi-vitamin supplements may interact with certain medications, particularly if taken simultaneously. Consult a healthcare professional if you are on medication to ensure safety and efficacy.
Calcium
• Safety
Calcium may interfere with the absorption of certain medications, such as antibiotics or thyroid medications
• Precautions
Take calcium supplements at least 2 hours apart from above mentioned medications to avoid interactions/side effects, and monitor for signs of reduced medication effectiveness
Vitamin K
• Safety
Vitamin K may interfere with blood-thinning medications like Warfarin (Coumadin) or antiplatelet drugs
• Precautions
Consult a healthcare professional before combining vitamin K supplements with blood thinners, and monitor for changes in blood clotting parameters under medical supervision
Caution
Avoid exceeding recommended dosages, especially for fat-soluble vitamins like Vitamin A, D, E, and K, as excessive intake may lead to toxicity due to their storage in body
Individual Needs
Consider individual dietary requirements and health conditions when selecting a multivitamin supplement, and consult a healthcare professional for personalised recommendations
Vitamin E
Health benefits
• Antioxidant Protection
Vitamin E acts as a potent antioxidant, scavenging free radicals and protecting cells from oxidative damage
• Healthy Heart
Supports cardiovascular function by preventing the oxidation of LDL cholesterol
Tips to follow For Best Results
Take it with Vitamin C & Coenzyme Q10 for the best results
Optimal Timing
Can be taken with or without meals.
Best Diet
To optimise the absorption it is recommended to consume vitamin E with healthy fats. Good Sources include Olive Oil, Fatty fish (salmon, mackerel etc.), and nuts (especially for vegan diet)
Recommended Dose
The recommended daily allowance (RDA) for vitamin E is 15 mg (22.4 IU) for adults
Safety
Safe to take with any supplement
Precautions
Consider natural forms of vitamin E (d-alpha-tocopherol) for better absorption Monitor vitamin E intake if taking anticoagulant medications to prevent potential side-effects
Vitamin A
Health benefits
• Vision Health
Essential for maintaining healthy vision, particularly night vision, and may reduce the risk of age-related macular degeneration
• Immune Function
Supports immune function and may help protect against infections
Tips to follow For Best Results
Take vitamin A with Vitamin D & Vitamin K2 supplements and rich foods for the best results
Optimal Timing
Can be taken with or without meals
Best Diet
To optimise the absorption it is recommended to consume vitamin A with healthy fats. Good Sources include Olive Oil, Fatty fish (salmon, mackerel etc.), and nuts (especially for vegan diet)
Recommended Dose
The recommended daily intake of vitamin A varies by age and gender, but for most adults, it ranges from 700 to 900 mcg for men and 600 to 700 mcg for women
Safety Measure
Safe to be taken with any supplement
Precautions
Avoid exceeding the daily recommended dosage, particularly when pregnant, as it can be toxic in higher amounts
Eye Care
Health benefits
Eye Health
Contains nutrients essential for maintaining vision and protecting against age-related macular degeneration (eye disease) and cataracts
Tips to follow For Best Results
Take Vitamin C, Vitamin E, Vitamin A, Zinc & Vitamin K Omega-3 Fatty Acids together to improve eye health
Optimal Timing
Can be taken with or without meals.
Best Diet
To optimise the absorption of these supplements it is recommended to consume them with healthy fats. Good Sources include Olive Oil, Fatty fish (salmon , mackerel etc.), and nuts
Recommended Dose
Dosages vary depending on the specific ingredients and formulations. Follow the recommendations provided in the product label or consult a healthcare professional for personalised advic
Safety
These supplements are safe to be taken with any supplement.
Precautions
Avoid exceeding recommended doses of fat-soluble vitamins, such as vitamins A, D, E, and K, to prevent toxicity.
Kidney Health
Health benefits
Kidney Function
Supports kidney health and may reduce the risk of kidney stones and other renal disorders (kidney disease)
Tips to follow For Best Results
Consume Omega-3 Fatty Acids, Magnesium & Potassium supplements together for optimum kidney health
Optimal Timing
Can be taken with or without meals
Recommended Daily Intake (RDA)
Follow the recommendations provided on the product label or consult a healthcare professional for personalized advice. The RDA of potassium typically should be personalised. 2600 to 3400 mg/day. However individual needs may vary based on age , sex & overall health. However if you are having kidney health issues or on medications that effect potassium levels , please consult your GP to adjust the dosage based on their guidance
Safety
Kidney health supplements are safer to consume than your other supplements
Precautions
Monitor electrolyte levels regularly, especially if taking potassium supplements, and monitor potassium intake, especially for individuals with kidney issues or those taking medications that affect potassium levels ( via approved potassium test kits )
Suggestion
Drink plenty of water to prevent dehydration and support kidney function (1.5 to 2.5 litres/day)
Lung Health
Health benefits
Respiratory Support
Supports lung function and may reduce the risk of respiratory infections and inflammation
Tips to follow For Best Results
Take supplements containing Vitamin C, Nitrates, Flavonoids, Turmeric, Omega-3 Fatty Acids, Fiber from Barley & Isoflavone for the best results
Optimal Timing
Can be taken with or without meals
Recommended Dose & Best Foods
For optimal lung health, it's important to consider your daily intake of fibre, nitrates, and flavonoids. Including these nutrients in your diet can contribute to better respiratory health and overall well-being.
• Fibre
The daily recommended fiber intake for adults is around 25 to 30 grams, which can be obtained from sources like whole grains, fruits, vegetables, and legumes.
• Nitrates
Nitrates, found in foods like leafy greens, beets, and radishes, can also benefit lung health by supporting blood flow and oxygen delivery.
• Flavonoids
Flavonoids, found in foods like citrus fruits, berries, and dark chocolate, have antioxidant and anti-inflammatory properties that can help support lung function.
Safety
These supplement combinations are safe to consume with any other supplements which are part of your daily routine
Precautions
• Turmeric
Monitor intake if taking blood-thinning medications (e.g., warfarin, aspirin), as turmeric may enhance the effects and increase the risk of bleeding
• Fiber from Barley
Ensure adequate hydration when increasing fibre intake to prevent constipation and maintain digestive health
Suggestions
Consider individual health conditions and medication usage when incorporating supplements for lung health, and consult a healthcare professional for personalised advice and monitoring
Harmone Balance
Health benefits
Harmonal Regulation
Helps balance harmone levels, particularly estrogen and progesterone, and may relieve symptoms of hormonal imbalances such as PMS or menopause
Tips to follow For Best Results
Take supplements with these nutrients like Vitex (Chasteberry), Maca Root, DIM (Diindolylmethane) & Calcium D-Glucarate for the best results
Optimal Timing
The optimal timing for taking supplements for hormone balance can vary depending on the specific supplement and individual needs.
• Vitex (Chasteberry)
It's recommended to take it in the morning with breakfast.
• Maca Root
Its recommended to be taken in morning or early afternoon
• DIM (Diindolylmethane)
Its recommended to be taken with meals
• Calcium D-Glucarate
Should be taken in divided doses with meals throughout the day
Recommended Dose
Dosages may vary depending on the specific ingredients and formulations. Follow the recommendations provided on the product label or consult a healthcare professional for personalised advice.
• Vitex (Chasteberry)
The recommended dose is typically 400-800 mg per day
• Maca Root
Recommended dose is generally 1500-3000 mg per day
• DIM (Diindolylmethane)
The recommended dose is typically 100-200 mg per day
• Calcium D-Glucarate
Recommended dose is usually 500-1000 mg per day
• Maca Root
Exercise caution with hormone-sensitive conditions like breast or prostate cancer. Watch for gastrointestinal discomfort or allergic reactions.
Precautions
• DIM (Diindolylmethane)
Be cautious with liver-metabolised medications. Monitor for gastrointestinal side effects or hormone level changes
• Calcium D-Glucarate
Monitor for interactions with liver-metabolise medications. Avoid use during pregnancy or breastfeeding without healthcare professional guidance
• Vitex (chasteberry)
Avoid taking it with Hormonal contraceptive to prevent the reduction in their efficacy
Folic Acid
Health benefits
• DNA Formation
Essential for synthesising and repairing DNA, aiding in cell division and growth
• Red Blood Cell Formation
Supports the production of healthy red blood cells, preventing anaemia
Tips to follow For Best Results
Try taking it with Vitamin B complex especially Vitamin B12 for optimum results
Optimal Timing
Can be taken with or without meals
Recommended Dose
The recommended daily allowance (RDA) for folic acid is 400 micrograms (mcg) for most adults
Safety
It can be taken together with any supplement
Precautions
High doses of folic acid may mask symptoms of vitamin B12 deficiency so don't exceed the recommended dose
Recommended
Consult a healthcare professional before taking folic acid supplements, especially during pregnancy, to prevent potential interactions (causing side effects) with medications and ensure proper dosage
Lymph Care
Health benefits
Lymphatic Support
Promotes healthy lymphatic circulation and immune function, aiding in the removal of toxins and waste from the body
Tips to follow For Best Results
Take supplements containing nutrients & herbal extracts like Lymphatic Drainage Herbs (e.g., Cleavers, Red Clover), Echinacea, Astragalus & Vitamin C
Optimal Timing
Can be taken with or without meals
Recommended Dose
Follow the recommendations provided on product label or consult a healthcare professional for personalised advice to cater your specific needs
• Lymphatic Drainage Herbs (e.g., Cleavers, Red Clover)
Dosage may vary depending on the specific formulation and concentration.
• Echinacea
Recommended dosage typically ranges from 300-900 mg per day, divided into several doses.
• Astragalus
Recommended dosage usually ranges from 500-2000 mg per day, divided into several doses.
• Vitamin C
Recommended dosage varies depending on individual needs and health conditions. Typical doses range from 500-2000 mg per day.
• Cleavers Safety
Monitor for potential interactions (Side effects) with medications metabolised by the live, such as certain statins, antifungal medications, and benzodiazepines, as cleavers may affect their metabolism. Cleavers might exacerbate symptoms or interfere with medications for kidney disorders, due to their diuretic (simulating urine formation in kidney) properties.
Echinacea
• Safety
May interact with immunosuppressant medications (such as cyclosporine, tacrolimus, or azathioprine), increasing the risk of side effects.
• Precautions
May interact with immunosuppressant medications (such as cyclosporine, tacrolimus, or azathioprine), increasing the risk of side effects.
Astragalus
• Safety
Use caution if taking immunosuppressant drugs, as astragalus may enhance their effects
• Precautions
Monitor for any signs of increased immunosuppression ( low levels of immunity in the body )and adjust medication doses as necessary under medical supervision
Red Root
• Safety
Avoid use with blood-thinning medications, as it may increase the risk of bleeding
• Precautions
Inform healthcare providers about the use of red root if taking blood thinners to prevent potential adverse effects
Cleavers
• Safety
Monitor for potential interactions with medications metabolised by the liver
• Precautions
Regularly assess liver function and medication levels if combining cleavers with drugs metabolised in the liver
Licorice Root
• Safety
Use caution if taking medications for high blood pressure or potassium supplements, such as licorice root may increase blood pressure and potassium levels
• Precautions
Monitor blood pressure and potassium levels regularly, and adjust medication doses as needed under medical supervision when using licorice root
References
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