Every supplement,
scored out of 100.

Most people who come to me do not need eleven supplements. They need the three things an indoor job and a vegetarian diet reliably leave short, at doses that actually do something. Start here for three months, then test rather than guess.

Protein, creatine, electrolytes. That is the whole list with evidence behind it for someone training hard in Indian heat. Everything else in a typical gym stack is either the same thing under a different name or a marketing story.

Iron deficiency in Indian women is common enough that I check for it before anything else. Take iron away from your chai and your calcium, and pair it with something containing vitamin C. Timing matters more than brand here.

Fix light exposure and caffeine timing first, because no capsule beats those. If you have done that and still lie awake, magnesium and a low dose of melatonin are the two with real trials behind them. Low dose. More is not better with melatonin.

Nobody supplements their way out of nine hours at a screen. Get up every hour and stop drinking coffee after two. Once that is done, this is the short list that has trials behind it rather than testimonials.

A lipid panel moves further on what you eat than on anything in a bottle. Take these alongside that work, not instead of it. And if you are already on a statin, tell your doctor before you add anything here.