5 hours ago, Bitcoin_Baba9 said:

Most of the people needs these on daily dosage (from what I read), using these for last couple years 

Morning

Vita -D
B-12
Omega-3

Evening 
Creatine - 5mg

2 hours before bed
magnesium glycinate

drink plenty of water when taking creatine

about 3L/day

On 10/29/2025 at 3:33 PM, allbakara said:

Is this recommended by your doctor or sontha vaidhyam?

workout cheyyamani, vitamins vaadamani, at least 100gm protein thinamani a doctor cheppadu nayana. Health patla shraddha unte neeku nuvvu cheskune research. I said after my research these are major supplements needed for any human body on daily basis. Regular deficiency batti drs might suggest some. But deficiency unna lekapoyeena you need these anedhi chala mandhi fitness industry lo unde vallu cheppe muchata  

For my routine, I stuck to simple stuff like vitamin D, magnesium glycinate, omega‑3, and a basic multivitamin, and it’s been steady for energy and sleep. I also picked up a few habits and supplement tips from https://super-achiever.com/ since I was trying to sort out my health, career, and social goals all in one place, and it surprisingly kept me more consistent.

You should take ones where you have deficiency, it varies from Individual to Individual, so check with doc before taking any of these, I'm writing some general info:

• Vitamin D + K together (Just vitamin D kante this combo is better, read about why)

• Zinc + Copper ( If you just take Zinc it depletes copper so you need copper - watch the dosage and take them separately like morning vs evening or copper can be once every 2 days etc)

• Magnesium Glycinate (at night) - to sleep better

• Multi vitamins (as needed/few days per week)

• B12 (If you are deficient), they are usually available in high doses so watch the dosage, I think taking few times/year should be sufficient

• Creatine (If you lift/do strength training)

• Whey Protein powder (If you lift/strength training)

• Melatonin (If you have sleep issues, check with doc before taking), Magnesium Glycinate should be sufficient for most folks

• Fiber supplement (If you are on Keto diet), otherwise every morning struggle to go to potty

High cholesterol ki you can also take some supplements but I did not mention them above

Just supplements will not make you healthy, I feel they will help reduce any issues if you have deficient, usually, desis lack Vitamin D, B12

few other things to make you healthy as you hit 40's:

• Reduce Insulin spikes/Sugar

  • Reduce Cakes, Sweets/Desserts, Fruits, Milk, Rice or starchy foods

    • I know Milk and Fruits are tough ones as well as Rice but get low sugar/reduced sugar ones (Costco has ones with low sugar and more protein Milk)

    • You can try berries as they are slightly better if you crave fruits

• Cardio 2-3/week

• Strength 2-3/week

• Hire a trainer for strength for first few months atleast

On 10/29/2025 at 2:41 PM, Bitcoin_Baba9 said:

Most of the people needs these on daily dosage (from what I read), using these for last couple years 

Morning

Vita -D
B-12
Omega-3

Evening 
Creatine - 5mg

2 hours before bed
magnesium glycinate

any difference within first few months of usage ?

1 hour ago, nag said:

any difference within first few months of usage ?

Blood marks lo Vita-D low unde adhi complete ga set ayyindhi for last 2 physicals
Day antha lethargic untunde now I am more active until I go to bed
Sleep kooda improved a lot

On 10/29/2025 at 10:42 AM, travellerusa said:

Please recommend what supplements to take everyday?

age 33-40

Lokesh Naidu using Zepbound injection for weight loss ani @Android_Halwa tolded

5 hours ago, Peddayana said:

You should take ones where you have deficiency, it varies from Individual to Individual, so check with doc before taking any of these, I'm writing some general info:

• Vitamin D + K together (Just vitamin D kante this combo is better, read about why)

• Zinc + Copper ( If you just take Zinc it depletes copper so you need copper - watch the dosage and take them separately like morning vs evening or copper can be once every 2 days etc)

• Magnesium Glycinate (at night) - to sleep better

• Multi vitamins (as needed/few days per week)

• B12 (If you are deficient), they are usually available in high doses so watch the dosage, I think taking few times/year should be sufficient

• Creatine (If you lift/do strength training)

• Whey Protein powder (If you lift/strength training)

• Melatonin (If you have sleep issues, check with doc before taking), Magnesium Glycinate should be sufficient for most folks

• Fiber supplement (If you are on Keto diet), otherwise every morning struggle to go to potty

High cholesterol ki you can also take some supplements but I did not mention them above

Just supplements will not make you healthy, I feel they will help reduce any issues if you have deficient, usually, desis lack Vitamin D, B12

few other things to make you healthy as you hit 40's:

• Reduce Insulin spikes/Sugar

  • Reduce Cakes, Sweets/Desserts, Fruits, Milk, Rice or starchy foods

    • I know Milk and Fruits are tough ones as well as Rice but get low sugar/reduced sugar ones (Costco has ones with low sugar and more protein Milk)

    • You can try berries as they are slightly better if you crave fruits

• Cardio 2-3/week

• Strength 2-3/week

• Hire a trainer for strength for first few months atleast

ivvani chesethe manager call and meetings, offshore messges epudu reply ivvali

1 hour ago, Sundarpichal said:

ivvani chesethe manager call and meetings, offshore messges epudu reply ivvali

not everything for everyone bro, choose selectively based on what you need

manager call, meetings , offshore messages will be gone together with all IT jobs in 2-3 years anyway due to AI so chill and try to coast until then, focus on health

9 hours ago, Bitcoin_Baba9 said:

Blood marks lo Vita-D low unde adhi complete ga set ayyindhi for last 2 physicals
Day antha lethargic untunde now I am more active until I go to bed
Sleep kooda improved a lot

https://www.amazon.com/gp/product/B0GND6KPG6

how about this for night time. for better sleep. planing to take 1 daily.