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Do you need supplements, or is it mostly marketing?

Mostly marketing, with a few exceptions. Whey or plant protein powder is a convenience, not a requirement — useful if you struggle to hit protein from food, otherwise unnecessary. Creatine monohydrate is the one supplement with strong, repeated evidence for strength and it is cheap. Vitamin D and B12 are worth testing for in India because deficiency is genuinely common, particularly in vegetarians, but supplement based on a test rather than a guess. Everything else — fat burners, BCAAs, testosterone boosters, mass gainers — ranges from unnecessary to actively wasteful.

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B12 testing for vegetarians is worth repeating. I was deficient and had no idea for years.

Vikram Singh · 0 upvotes

Creatine being both the most evidenced and the cheapest is the irony of the whole supplement aisle.