Daily Vitamins
If you eat some nuts daily and some fish a couple times a week, you should never get into deficiencies bb.
- Fish 2x a week for omega-3
- Iodine based salt
- Magnesium via nuts/seeds/spinach/beans/tofu
- Selenium in egg yolks/fish/seeds/grains
- B12 covered via leafy greens + meats
| Nutrient | Why You May Need It | Suggested Daily Amount | Supplement Notes |
|---|---|---|---|
| Vitamin D3 | Common deficiency in Indians. Supports bones, immunity, mood. | 1000–2000 IU (25–50 mcg) | Take with fat-containing meal. Consider testing blood levels. |
| Vitamin B12 | Low in vegetarian diets. Supports nerves & energy. | 500–1000 mcg, 2–3x/week | Sublingual form absorbs well. |
| Magnesium | Helps with sleep, muscle recovery, stress. | 300–400 mg | Use glycinate/malate form. Avoid oxide. |
| Zinc | Supports immunity, hormones, metabolism. | 10–15 mg | Don’t exceed 40 mg/day. Take with food. |
| Omega-3 (EPA+DHA) | Anti-inflammatory. Heart & brain health. Often low in Indian diets. | 1000–2000 mg combined EPA+DHA | Choose high-quality fish oil or algal oil (vegan). |
| Multivitamin | Fills general gaps in diet. | 1 daily | Pick one without megadoses. Optional if diet is solid. |
| Supplement | When to Consider |
|---|---|
| Creatine (3–5g/day) | If you work out regularly — supports muscle, strength, brain. Safe long-term. |
| Ashwagandha | For stress, anxiety, testosterone support. 300–600mg/day. |
| Probiotics/Fiber | If you have gut issues or don’t eat much fermented food or fiber. |
| Iron | Only if tested low. Common in vegetarians/vegans. Don’t supplement blindly. |