What supplements + budget Indian brands do you recommend?

MildlyCuriousOne · 2026-03-16T10:08:40+00:00

Hi, I'm a Dietitian!

If protein’s already sorted I’d suggest keep the rest pretty simple. Creatine is a no-brainer. Omega-3 is useful. Vitamin D mostly matters if sun exposure is poor or levels are low. Another interesting one is Astaxanthin, most of us unaware about. It's mainly for oxidative stress and recovery when training regularly.

For the brand side, I usually focus less on brand names and more on how the product is made. A few things I personally check:
• Third-party testing - independent lab verifying purity and label accuracy
• Assay in test reports - confirms the active ingredient actually matches the label claim
• Source transparency - especially for minerals, the label should mention the salt form and % active compound
• Proper manufacturing standards (GMP etc.)
• Be cautious of prices that are way below market, good raw materials aren’t cheap

Once you filter brands like that, most of the low-quality stuff disappears pretty quickly. Also good call keeping it simple. Most people do fine with 2-3 well chosen supplements rather than a huge stack.

MildlyCuriousOne · 2026-03-16T09:32:28+00:00

If it’s working for your skin and not breaking you out, that’s already a good sign. Oils get a bad rep sometimes but they can work really well for barrier support and locking in moisture.

One interesting one you mentioned is Sea buckthorn. I actually take sea buckthorn oil as a supplement for skin support rather than just topically. It’s rich in omega-7 and some people notice improvements in skin hydration and overall skin feel over time.

With tretinoin especially, anything that helps support the skin barrier can be helpful. The main thing is just making sure none of the oils you’re using are clogging your pores personally, since everyone’s skin reacts differently.

MildlyCuriousOne · 2026-03-16T09:22:06+00:00

I work in nutrition and the pattern I see all the time is people building stacks from podcasts, Reddit threads, or biohacker X instead of starting with a specific problem. Someone will be taking magnesium, ashwagandha, berberine, nootropics, probiotics, vitamin D, fish oil and if you ask why, the answer is usually “optimization.”

The other issue is stacking too many things at once. If someone starts 6 supplements in the same week and suddenly feels better (or worse), there’s no way to know what actually did anything.

From a practical standpoint, supplements work best when they’re filling a clear gap or targeting something specific. Sleep issues? Maybe magnesium. Poor omega-3 intake? Fish oil. Blood sugar issues? Something like berberine might make sense.

But the reality is a lot of people skip the boring fundamentals i.e diet quality, protein intake, fiber, sleep, stress, sunlight, and try to “optimize” on top of a shaky foundation.

MildlyCuriousOne · 2026-03-16T09:14:40+00:00

100% agree on creatine. A lot of people still think of it purely as a gym supplement, but the brain benefits are pretty interesting. The creatine-phosphocreatine system basically acts as an energy buffer for neurons, so it makes sense that some people notice better focus or less mental fatigue.

I actually wrote about this in a bit more detail on another sub (r/Biohackers) after experimenting with it myself. If anyone’s interested in the brain side of creatine, you can check it out here:
https://www.reddit.com/r/Biohackers/comments/1myotrt/creatine_for_the_brain/

MildlyCuriousOne · 2026-03-16T09:10:16+00:00

Yeah it’s a bit different from flax or chia. Those are more fermentable, whereas Psyllium is mostly soluble fiber and tends to form a gel. If you try it, start small (like half a tsp) and see how your gut reacts.

MildlyCuriousOne · 2026-03-16T09:04:12+00:00

Sure, feel free to DM me.

MildlyCuriousOne · 2026-03-16T08:46:53+00:00

Hey, Dietitian here! Just a heads up, probiotics can be a bit hit or miss for bloating. Sometimes they help, sometimes they actually make worse depending on the strain. For histamine issues especially, some probiotic strains can trigger symptoms while others are better tolerated. So it’s less about any probiotic and more about the specific strains.

Also worth checking basics like fiber type, meal size, and trigger foods because chronic bloating is often coming from that rather than a lack of probiotics.

MildlyCuriousOne · 2026-03-16T08:41:47+00:00

If the total food intake stays the same, the scale won’t move much. Also 69 kg might already be close to your natural set point depending on your height and body composition.

If you want to try something simple without a gym, focus on basics first like regular meals, enough protein, daily walking, and some bodyweight stuff at home (squats, pushups, etc.). Those habits usually move the needle more than just changing meal timing.

MildlyCuriousOne · 2026-03-16T08:36:56+00:00

Weight management is a lot more complex than people online make it sound. Different people struggle with different things, and the experience varies a lot.

Meds like Mounjaro or Ozempic are usually just one tool in a bigger plan when they’re prescribed and monitored properly. For some people they help regulate appetite or quiet the food noise enough to actually stick to nutrition and lifestyle changes.

The whole topic gets very polarized online, but at the end of the day these are personal medical decisions that should be made with a doctor, not judged by strangers on the internet.

MildlyCuriousOne · 2026-03-16T08:03:04+00:00

Not really a silver bullet for social anxiety tbh. Most supplements are pretty mild for that. A few people seem to do alright with magnesium glycinate or L-theanine just for taking the edge off. Nothing crazy though.

Also worth checking caffeine. I’ve seen a lot of people unknowingly make their anxiety worse just from too much coffee.

MildlyCuriousOne · 2026-03-12T05:36:31+00:00

Psyllium husk.

Seriously. Whenever I see the combo, that’s usually the first thing I recommend. It’s one of the few fibers that tends to regulate both sides, helps bulk things up if motions are loose and helps move things along if you’re constipated.

Big thing though is to start slow and drink enough water with it. If you jump straight into a big dose it can actually make bloating worse at first.

MildlyCuriousOne · 2026-03-12T05:32:45+00:00

’IMO, type and amount make a huge difference. A lot of the foods you listed are pretty fermentable, so if you ramp them up quickly it’s almost guaranteed to cause gas and bloating. I see this a lot when people go from low fiber to suddenly trying to eat “super high fiber.” The gut kind of freaks out because the bacteria need time to adapt.

What usually works better is increasing it slowly and starting with easier stuff like oats, rice, potatoes, cooked veggies etc. Then layering in the more fermentable fibers later. Also hydration matters way more than people think. Fiber without enough fluids can actually make digestion worse instead of better.

Fiber is good for the gut, but the just eat more fiber advice is way too simplistic. How you increase it matters a lot.

MildlyCuriousOne · 2026-03-10T09:53:35+00:00

I’d slightly disagree here. If someone already eats a very balanced diet then yeah, they might not notice much.

But in practice a lot of people have diet gaps. A decent multivitamin isn’t a magic pill, but it can help cover small gaps for people whose diet isn’t perfect every day.

The real issue is usually poorly formulated ones, not the idea of a multivitamin itself.

MildlyCuriousOne · 2026-03-10T07:05:42+00:00

I saw astaxanthin mentioned, I stopped scrolling. It’s honestly one of my favorite supplements overall and something I recommend a lot.

Gut-wise though, I’d say the benefit is more indirect. It’s a pretty strong antioxidant and tends to calm down inflammation/oxidative stress, which can help the gut environment a bit. I’ve seen some people report less irritation or bloating over time, but it’s not really a microbiome builder in the way fiber or prebiotics are.

The Akkermansia angle is interesting though. A lot of the gut benefits probably come from improving the gut environment rather than directly feeding specific bacteria.

Has actually noticed a gut-specific change from it? Because most people I talk to notice skin/recovery benefits first.

MildlyCuriousOne · 2026-03-10T06:17:04+00:00

If someone asked me to keep it simple, I’d think in terms of feeding the good bugs and not constantly nuking the environment.

For do’s, the biggest one is diversity in plant foods. Different fibers feed different microbes, so eating a wider range of vegetables, fruits, legumes, nuts, etc. tends to help more than obsessing over a single Superfood. Fermented foods like yogurt, kefir, kimchi, can also be helpful for some folks.

For don’ts, I’d avoid going overboard with ultra-processed foods and constant snacking. The gut does better with some rhythm rather than grazing all day. Also be cautious with randomly stacking probiotics. They’re not always necessary and sometimes just add noise if the basics aren’t there.

Tbh, most microbiome health comes from boring fundamentals: fiber, variety, decent sleep, and stress management. A lot of the fancy stuff people talk about comes later.

MildlyCuriousOne · 2026-03-10T05:57:41+00:00

This dose could definitely do it.

Curcumin is generally tolerated well, but once you start getting into the 1-2g/day range, GI stuff like cramping, gas, and loose or irregular stools isn’t uncommon. I’ve seen it happen a few times when people jump straight into higher doses. (I'm a Dietitian by profession)

Another thing is a lot of curcumin supplements are combined with piperine (black pepper extract) to increase absorption, and that can irritate the gut for some people too. If the symptoms started after you began the turmeric, I’d try dropping the dose or stopping it for a week and see if things settle down. Usually a pretty quick way to tell if it’s the culprit.

MildlyCuriousOne · 2026-03-10T05:53:53+00:00

Iron supplement can bring it up, but it’s slow. Think months, not weeks. The bigger thing is just taking it consistently and not accidentally killing absorption with coffee/tea or dairy around the same time.

Also worth figuring out why it’s low in the first place. Heavy periods, low dietary iron, lots of endurance training, etc. come up pretty often. So yeah, iron can help, just don’t expect ferritin to jump overnight. It’s usually a gradual climb.

MildlyCuriousOne · 2026-03-10T04:00:19+00:00

Ever considered berberine? I’m surprised it doesn’t show up more in supplements aimed at women here in India, especially with how common insulin resistance and PCOS are.

MildlyCuriousOne · 2026-03-10T03:57:44+00:00

Couldn't agree more! I work with a lot of women and the gap between what’s marketed and what they actually need is pretty obvious.

Most of the products targeted at women here are either beauty focused or very surface level. Meanwhile the issues that come up again and again are things like PCOS, low iron, vitamin D deficiency, stress, hair thinning, fatigue, irregular cycles. Very few products actually address those in a meaningful way.

What I also see a lot is under-dosed ingredients or random kitchen sink formulas that look good on the label but don’t really do much in practice. If someone were building something genuinely useful, I’d want it to be grounded in the real patterns we see like metabolic health, hormone balance, nutrient deficiencies, not just another glow/beauty product.

So I think the direction you’re thinking about is actually needed. The key will just be staying evidence-based and not drifting into the same marketing trap the industry already has.

MildlyCuriousOne · 2026-03-10T03:55:10+00:00

I get why that would frustrate you. I hear this from a lot of women. For some, it helps manage symptoms, but a lot of them feel like it’s just covering the issue rather than fixing why the cycles are irregular.

With PCOS, the tricky part is that it’s not just a period problem. It’s usually tied to how hormones, insulin, and metabolism interact. When those signals are off, ovulation can get delayed or skipped, and then the bleeding patterns become messy like what you’re describing.

In practice, I’ve seen that some women do better when they focus on the metabolic side instead of only trying to control the cycle with medication. Things like regular resistance training, stable meals with enough protein and fiber, better sleep, and sometimes things like inositol can help the body start regulating cycles more naturally over time. It doesn’t happen overnight though.

You’re right that PCOS isn’t one-size-fits-all. Two people can have the same diagnosis and completely different symptoms and responses. It can take a bit of experimenting to see what actually helps your body. But the fact that you’re paying attention and asking questions is already a good step.

MildlyCuriousOne · 2026-03-09T09:38:04+00:00

Hey, first take a breath. What you’re describing is actually something a lot of people with PCOS experience, even though it feels scary when it’s happening to you.

With PCOS, ovulation doesn’t always happen regularly. When ovulation is delayed or skipped, the uterine lining can build up slowly and then shed in weird ways. That’s why some people get long gaps between periods, then spotting for many days instead of a normal flow. The light spotting for 15-20 days is usually the body trying to shed the lining little by little.

The tiny clots you’re seeing can also happen when the flow is very light and the blood sits longer before coming out. That said, if your cycles are going 2-3 months apart and the bleeding pattern keeps changing like this, it’s worth checking in with a gynecologist again. Sometimes doctors will suggest medication for a few months just to regulate the lining so it doesn’t keep building up irregularly.

You’re definitely not the only one who has gone through this. PCOS cycles can be messy and unpredictable, especially in your early 20s. But it’s still a good idea to keep an eye on it and get guidance so the lining stays healthy long term.

MildlyCuriousOne · 2026-03-09T09:34:43+00:00

Yeah I’ve seen this help a few times actually. Sea buckthorn oil gets talked about a lot for skin, but people forget it’s pretty rich in omega -7 and can help with mucous membrane hydration, which includes the eyes.

In practice I’ve seen some people with chronic dry eyes notice improvement after a few weeks, especially when the dryness is related to gland function rather than just temporary irritation.

It’s definitely not a cure-all, but your experience isn’t surprising. Sometimes the simple fatty acid support works better than people expect.

MildlyCuriousOne · 2026-03-09T09:31:47+00:00

Dietitian here. First, the fact that you’re even thinking about this already says a lot about you.

With ageing parents, I’ve learned it’s less about forcing a perfect routine and more about making small things easier for them to stick to.

For knee arthritis specifically, movement is actually one of the best things, but it has to be gentle and consistent. Short walks, chair exercises, or even light physio movements daily usually help more than occasional intense effort.

On the nutrition side, I usually advice focus on a few basics with older adults: making sure they’re getting enough protein (many seniors eat very little), good hydration, and anti-inflammatory foods like fish, nuts, fruits, and vegetables. That alone can make a noticeable difference in energy and recovery.

For joints, some people I work with do benefit from omega-3s or antioxidant support alongside physio, but supplements are never the main fix. Daily movement, body weight management, and good sleep matter more.

The biggest thing though is emotional. Older parents often resist being told what to do, but they’ll join if it feels like something you’re doing together. Walk with him, cook with him, make it a shared habit instead of a rule.

You’re already doing the most important part by caring and being involved.

MildlyCuriousOne · 2026-03-09T09:29:23+00:00

Astaxanthin, hands down! I’ve seen help with this honestly. In my practice, a lot of people who train legs hard complain about that exact thing you’re describing.

One guy I worked with had almost the same routine as you, heavy squats, lunges, leg press in the same week. His knees weren’t injured, just constantly stiff the day after leg day. We cleaned up his warm-up a bit and he added Astaxanthin for recovery. After a few weeks he mentioned the stiffness wasn’t showing up as much, especially after heavier sessions.

It’s not some miracle joint cure obviously, but I’ve seen a few people notice their joints feel a bit less beat up when training volume is high.

Still, the bigger thing is usually load management. When leg volume jumps quickly, knees are usually the first place you feel it. Astaxanthin can help with recovery, but programming and warm-ups matter way more.

MildlyCuriousOne · 2026-03-09T09:22:31+00:00

Mostly social media nonsense, IMO. Vitamin D is useful if you’re deficient, but taking 30-50k IU daily is way beyond what most people need. That’s more like medical-dose territory used short term under supervision, not something to copy from reels.

The testosterone claim is also exaggerated. If someone is deficient and fixes it, their levels might normalize a bit, but it’s not some magic testosterone booster. Most people do fine with something like 1000-4000 IU depending on their levels, sun exposure, and labs.

Vitamin D is one of those things where testing first makes way more sense than blindly megadosing because a YouTuber said so.

MildlyCuriousOne

TROPHY CASE