Essential supplement information for optimal fitness results and recovery
Evidence-based information on supplements for fitness, health, and performance
Key Benefits
Increases strength, power, and muscle growth
Best Time to Take
Anytime daily (best after workout or with a meal)
Key Benefits
Supports muscle repair and growth
Best Time to Take
After workout or between meals
Benefits
Reduces muscle soreness, supports recovery
Time
During or after workout
Key Benefits
Supports muscle protein synthesis (better than BCAA)
Best Time to Take
Pre, during, or post-workout
Benefits
May support gut health and recovery
Time
After workout or before bed
Key Benefits
Improves muscular endurance, reduces fatigue
Best Time to Take
Consistently daily (split doses)
Key Benefits
Boosts nitric oxide, better pumps, endurance
Time
30–60 mins before workout
Key Benefits
Supports joint, skin, and tendon health
Time
Anytime (best with Vitamin C)
Key Benefits
Covers general nutrient gaps
Best Time to Take
Breakfast or lunch
Key Benefits
Supports heart, brain, and joint health
Best Time to Take
With meals (with fat)
Benefits
Aids sleep, relaxation, muscle and nerve function
Best Time to Take
Evening or before bed
Key Benefits
Bone health, nerve and muscle function
Best Time to Take
With meals (avoid same time as iron)
Key Benefits
Supports energy, heart health, antioxidant
Time
With meals (with fat)
Key Benefits
Supports brain function, reduces stress
Best Time to Take
Evening or before bed (for cortisol reduction)
Key Benefits
Energy, focus, fat-burning
Best Time to Take
30–45 mins before workout or morning
Key Benefits
May help fat metabolism and energy
Best Time to Take
With meals or pre-workout
Key Benefits
Reduces stress, boosts testosterone and recovery
Best Time to Take
Morning or evening (consistent daily)
Consistency
Timing for most daily-use supplements
Pre-workout
Citrulline, beta-alanine, caffeine
Post-workout
Whey protein, creatine, EAAs
Evening
Magnesium, ashwagandha (for relaxation/sleep)
Fatigue: Vitamin B12
Weak Immunity: Vitamin C
Hair Fall: Biotin (Vitamin B7)
Dry Skin: Vitamin E
Frequent Colds: Vitamin D
Muscle Cramps: Magnesium + Vitamin D
Poor Vision: Vitamin A
Slow Healing: Vitamin C + Zinc
Mood Swings: Vitamin B6 + Magnesium
Joint Pain: Vitamin D + K2
Pale Skin: Iron + Vitamin B12
Brittle Nails: Biotin + Iron
Poor Memory: Omega-3 + B-complex
Constipation: Magnesium + Fiber
Numbness: Vitamin B1 + B12
Mouth Ulcers: Vitamin B2, B3, B12
Bone Weakness: Calcium + Vitamin D3 + K2
Hormonal Issues: Vitamin B6, E + D
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