Cr
Creatine · Featured
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.
Wp
Protein
Whey isolate vs concentrate for the lactose-sensitive lifter.
When the ₹800 price gap matters, and when it's just brand marketing. Includes lactose thresholds and a decision flowchart.
Ω3
Omega-3
Fish oil in India: why most bottles fail a freshness test.
We lab-tested 22 popular brands for peroxide and anisidine. Six passed. Here's what "TOTOX" actually means and how to check at home.
Ash
Ashwagandha: what KSM-66 and Sensoril trials actually show.
Everyone sells it, few cite it right. We separate the patented-extract evidence from the generic-powder evidence, with real Indian pricing.
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D₃
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.
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Mg
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 sleep, cramps, or bowel issues.
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L-T
L-theanine: why the dose on most pre-workouts is wrong.
The 100mg studied dose is rarely what's in the jar. We map seven popular pre-workouts against the actual published thresholds for caffeine-pairing.
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B12
B12 in vegetarian India: cyanocobalamin vs methylcobalamin.
A bigger deal than most multivitamin labels imply. We walk through the absorption-vs-cost tradeoff and the methyl-folate question.
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EAA
EAAs vs whole protein: when, if ever, the supplement is worth it.
Despite the marketing, the situations where EAAs actually beat a whole-protein meal are narrow. Here's the short list of who they're for.
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Mel
Melatonin: the dose Indians take is usually 10× too high.
3–10mg tablets dominate the shelf. The chronobiological literature points lower, often much lower. A look at the dose-response curve.
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Cf
Caffeine timing for shift workers and 9pm gym sessions.
A practical guide to half-life, sleep latency, and the "caffeine cutoff" — calibrated for IST commute reality, not 9-to-5 American norms.
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Cur
Curcumin bioavailability: BCM-95, Meriva, or none of the above.
Plain turmeric extract barely absorbs. We compare the four bioavailability technologies on the Indian shelf and what each actually costs per effective milligram.
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