Supplement ingredients

Bones, muscles and the "sunshine vitamin"

Vitamin D helps the body absorb calcium. Many people in India test low despite the sun, because of indoor work, sunscreen and covered skin. D3 (cholecalciferol) is the form most supplements use; vegan D3 from lichen is also sold.

Energy metabolism, nerves — key for vegetarians

B12 comes almost only from animal foods, so vegetarians, vegans and many older adults may run low. Sold as cyanocobalamin or methylcobalamin, in tablets, sublingual melts, sprays and strips.

Antioxidant; helps absorb iron from plants

A water-soluble vitamin found in fruit and vegetables. Supplements come as tablets, chewables, effervescent tablets and gummies; some add zinc.

Asked about for hair and nails

A B vitamin that is popular in hair, skin and nail formulas. Real biotin deficiency is uncommon, and good evidence that extra biotin grows hair in healthy people is limited.

Many vitamins and minerals in one

Built for men, women, kids, 50+ or pregnancy. Useful as a safety net for a limited diet; it does not replace food.

Multivitamins and gummies made for children

Child-dosed multivitamins, often as gummies or chewables. Children who eat a varied diet may not need one — ask your paediatrician.

Bones and teeth

Most calcium supplements are calcium carbonate (take with food) or calcium citrate (absorbed with or without food). Often combined with vitamin D, magnesium or K2.

Muscles, nerves and sleep questions

Sold as oxide, citrate, glycinate (bisglycinate) and more. Forms that dissolve well are absorbed better than oxide.

Immunity and skin questions

Found in multivitamins, immunity packs and acne or hair formulas. Forms include gluconate, citrate, picolinate and bisglycinate.

Milk protein for meals and training

Concentrate, isolate and hydrolysed whey are all milk-derived. Isolate has less lactose and fat. Many big brands sell blends.

Pea, rice, soy — milk-free options

For vegans or people who avoid milk. Blends of pea and rice give a fuller amino-acid profile than one source alone.

Strength training — the most studied sports supplement

Creatine monohydrate is the best-studied and usually cheapest form. Micronised monohydrate is the same creatine ground finer so it mixes better; Creapure is a branded monohydrate made in Germany. Unflavoured powder mixes into any drink; flavoured packs add sweetener. HCl and gummy versions also exist.

Asked about for skin, hair and joints

Hydrolysed collagen from fish (marine) or cattle (bovine). Some small studies looked at skin and joints; results are mixed and brand formulas differ.

More protein per scoop, less lactose and fat

Whey isolate is filtered further than concentrate, so a scoop usually carries more protein and less lactose, fat and carbohydrate. It costs more per kilo. Some packs are 100% isolate; others mix isolate with concentrate — the label order tells you which comes first.

Slower proteins — often a night-time scoop

Casein is the slower-digesting milk protein. Blends (a "protein matrix") mix whey concentrate, isolate, casein and sometimes egg, so the protein is released over a longer time.

Calories + protein for people who struggle to eat enough

Gainers are mostly carbohydrate with some protein, so one serving can carry several hundred calories. They suit people trying to gain weight who cannot eat enough food — not people looking for a lean protein shake.

Caffeine-based energy mixes for training

Most pre-workouts are built around caffeine, often with beta-alanine (the tingling feeling), citrulline and B vitamins. Caffeine per scoop varies a lot between brands.

Amino-acid drinks for during training

BCAAs are three amino acids (leucine, isoleucine, valine); EAAs are all nine essential ones. If you already get enough protein from food or whey, the extra benefit is small.

An amino acid sold for recovery

Glutamine is the most common amino acid in the body. It is sold for recovery; studies in healthy people who already eat enough protein show little extra benefit.

Sold in sports and "lean" drinks

The body makes carnitine, and meat and dairy supply it. Supplements come as L-carnitine, acetyl-L-carnitine and L-carnitine tartrate. Research does not show it melts fat on its own.

EPA and DHA fats

Fish oil supplies EPA and DHA. Flaxseed gives ALA, which the body converts poorly; algal oil is the vegetarian EPA/DHA source.

Live bacteria for gut questions

Effects depend on the exact strain, not just the species. A pack should name strains and CFU at expiry.

Isabgol and other fibre supplements

Psyllium husk (isabgol), inulin and other fibres add bulk. Most people eat less fibre than advised.

The kitchen spice as a supplement

Curcumin is the main active compound in turmeric. Many products add black pepper (piperine) to help absorption. Research on most uses is limited.

Himalayan mineral resin used in Ayurveda

A sticky resin from Himalayan rocks, sold as resin, capsules or drops and marketed for energy and men’s vitality. Good human research is very limited.

Asked about in men’s and hair formulas

An extract of the saw palmetto berry, found in prostate and some hair-fall formulas. Large studies did not find it better than placebo for urinary symptoms of an enlarged prostate.

Newer — shoppers ask us about it

Small, short trials suggest modest effects on perceived stress and sleep, with many different extracts and doses. Not for pregnancy; there are rare reports of liver injury, and it may interact with thyroid, diabetes, blood-pressure and sedative medicines. Talk to your doctor before starting.

Asked about for urinary health

Sold as capsules, tablets and juice. Some studies suggest it may help reduce repeat urinary infections in some women; it is not a replacement for seeing a doctor about an infection.

The sleep hormone, sold for jet lag and sleep

Melatonin is made by the body in the evening. Supplements are sold as tablets, gummies and strips; evidence is best for jet lag and some sleep-timing problems.

Asked about for cholesterol

Some red yeast rice contains monacolin K, the same chemical as the medicine lovastatin. The amount varies widely between products, and some contain a kidney toxin called citrinin.

Newer — shoppers ask us about it

A popular newer form, often taken in the evening. Forms that dissolve well are absorbed better than magnesium oxide; compare the elemental magnesium per tablet, not the total weight. People with kidney disease should ask their doctor first.

Newer — shoppers ask us about it

New easy-to-take formats for people who avoid tablets. Vegans and many older adults need a reliable B12 source; NIH notes no clear advantage of one B12 form for most people.