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Should you really "load" creatine? A look at 27 trials.
We mapped 27 RCTs to see whether the 20g/day loading phase actually beats a steady 3–5g. The honest answer is more interesting than either camp admits. Includes India vegetarian context.
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11 minMg
Magnesium glycinate vs citrate vs oxide: the form actually matters.
Why the cheapest magnesium on Amazon India is also the least absorbed — and which form to pick depending on your goal: sleep, cramps, anxiety, or constipation.
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8 minMl
Melatonin: why Indian 10mg tablets are the wrong dose.
India's shelves are stacked with 5–10mg melatonin tablets. The research-supported dose is 0.3–1mg. A deep dive into why more is pharmacologically counterproductive.
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9 minWp
Whey isolate vs concentrate for the Indian lactose-sensitive lifter.
When the ₹800 price gap between isolate and concentrate matters — and when it's pure brand marketing. Lactose thresholds and a decision flowchart for Indian buyers.
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14 minPW
Pre-workout prop blends: what's actually in them.
Proprietary blends hide underdosed actives behind branded names. We reverse-engineer the math on 14 Indian pre-workouts and show what the label is — and isn't — telling you.
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13 minPo
Protein timing: is the anabolic window real?
The "30-minute window" has been nutrition dogma for two decades. What 31 studies actually say about when you eat protein — and how much it matters vs daily total intake.
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10 minZn
Zinc + Magnesium (ZMA): evidence vs marketing.
ZMA has been sold as a testosterone booster for 25 years. The evidence is thinner than the marketing suggests. What it actually does, and for whom.
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9 minGb
Gut health: probiotics for the Indian diet.
The Indian gut microbiome is structurally different from Western populations in most probiotic RCTs. Which strains have India-specific evidence, and what supplements actually add.
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11 minCa
Caffeine tolerance, cycling, and the Indian chai problem.
Most Indian adults consume 150–400mg of caffeine daily through chai alone — before any supplement. How this baseline shapes tolerance, sensitivity, and smart cycling strategies.
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10 minAA
BCAA: still worth it, or just expensive whey?
BCAAs are a ₹2,000–₹4,000/month line item for many Indian gym-goers. What leucine-threshold evidence shows, when BCAAs have a role, and when you'd do better with whey.
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9 minD₃
The 60,000 IU weekly sachet: a uniquely Indian problem.
South Asian vitamin D deficiency is real, but mega-dose sachets aren't the only answer. A look at serum response curves and the 2025 ICMR revision on target ranges.
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12 minAsh
Ashwagandha: what KSM-66 and Sensoril trials actually show.
Patented extract evidence vs generic powder evidence — with real INR pricing from Amazon and health stores in Mumbai and Bengaluru.
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Fe
Iron deficiency in Indian women: the most under-supplemented problem.
NFHS-5 data: 57% of Indian women of reproductive age are anaemic. Which iron forms absorb best, and what inhibits absorption in a dal-rice diet.
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