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Featured · Minerals
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 whether your goal is sleep, cramps, constipation, or anxiety.
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View guides index →Cr
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 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 minΩ3
Fish oil freshness scores after Q1 2026 batch testing.
Six brands moved up, two moved down. Full peroxide and anisidine numbers in the appendix. 22 brands tested — methodology unchanged from 2024 baseline.
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10 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 sleep, cramps, anxiety, or bowel issues.
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8 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. Includes 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 does the 2024 meta-analysis evidence actually say about when you eat protein, and how much it matters relative to total daily intake?
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10 minMl
Melatonin: why Indian 10mg tablets are the wrong dose.
India's shelves are stacked with 5–10mg melatonin tablets. The research-supported dose for circadian phase shifting is 0.3–1mg. A deep dive into why more is pharmacologically counterproductive.
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9 minZn
Zinc + Magnesium (ZMA): evidence vs marketing.
ZMA has been sold as a testosterone booster and recovery accelerant for 25 years. The evidence is thinner — and more interesting — 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 the Western populations in most probiotic RCTs. Which strains have Indian-specific evidence, what curd and fermented foods already provide, 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 caffeine sensitivity, tolerance timelines, and smart cycling strategies for urban Indians.
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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 the leucine-threshold evidence actually shows, when BCAAs have a role, and when you'd do better buying another scoop of whey.
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9 minAsh
Ashwagandha: what KSM-66 and Sensoril trials actually show.
Everyone sells it, few cite it correctly. Patented extract evidence vs generic powder evidence — with real Indian pricing from Amazon and health stores in Mumbai.
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16 minFe
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, what inhibits absorption in a dal-rice diet, and when a test matters more than a supplement.
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Goal-specific protocols.
Opinionated stacks priced in INR. Foundation, lean mass, sleep, focus — each with a budget breakdown and substitution guide.
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287 reviews
Product reviews.
Every major Indian brand scored against the same five-question rubric. No commission-based ranking.
38 brands
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312 ingredients
Ingredient library.
Mechanism, evidence tier, dose range, and red flags for every compound on Indian supplement labels.
~2,400 papers
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