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Ingredients A–Z
What each ingredient does, how strong the evidence is, how and when to take it, and products you can buy in India.
Amla
Indian gooseberry, one of the richest natural sources of vitamin C, used in Ayurveda for hair and immunity.
Limited evidence · draftApple cider vinegar
A fermented vinegar taken before meals. Small studies suggest modest effects on blood sugar after meals.
Moderate evidence · draftAshwagandha
India's best-known adaptogen. Studied for stress, sleep and recovery, with effects building over 6–8 weeks.
Limited evidence · draftBiotin
A B vitamin popular for hair and nails. It clearly helps people who are deficient, but evidence in healthy people is thin.
Moderate evidence · draftBrahmi (bacopa)
An Ayurvedic herb studied for memory. Effects build slowly over 8–12 weeks.
Strong evidence · draftCalcium
The main mineral in bone. Supplements help when diet is low in dairy, ragi or sesame, ideally with vitamin D.
Limited evidence · draftChamomile
A caffeine-free bedtime tea many people find calming.
Moderate evidence · draftCollagen peptides
Protein building blocks for skin, joints and tendons. Trials suggest modest benefits for skin elasticity and joint comfort.
Moderate evidence · draftCoQ10
Helps cells make energy. Levels fall with age and with statin medicines.
Strong evidence · draftCreatine monohydrate
The most researched supplement for strength training. It helps muscles make quick energy for short, hard efforts.
Limited evidence · draftDigestive enzymes
Enzymes taken with meals for heaviness and bloating. Specific enzymes (like lactase) work well for specific problems.
Strong evidence · draftFibre (isabgol and PHGG)
Soluble fibre for regularity and gut health. Most Indians eat well below the 25–30 g of fibre a day they need.
Strong evidence · draftFolate
A B vitamin vital before and during pregnancy, and for red blood cells. Always check B12 alongside it.
Traditional evidence · draftGiloy
A traditional Ayurvedic herb for immunity. Use short courses only: liver injury has been reported.
Limited evidence · draftGlutathione
The body's main antioxidant. Popular for skin, but evidence for oral supplements is modest.
Limited evidence · draftHyaluronic acid
A moisture-holding molecule in skin and joints. Small studies suggest oral HA may help skin hydration.
Strong evidence · draftIron
Carries oxygen in the blood. Low iron is very common in Indian women, but take it only after a blood test.
Moderate evidence · draftL-theanine
An amino acid from tea that promotes calm focus without drowsiness.
Moderate evidence · draftMagnesium
A mineral involved in sleep, muscle relaxation and energy. Many diets fall short, and stress and sweat raise needs.
Moderate evidence · draftMelatonin
The body's own sleep-timing hormone. SYNC doesn't list melatonin products because its status in India is unclear.
Limited evidence · draftMoringa
Drumstick leaf powder, rich in plant nutrients. A useful top-up when your diet is light on greens.
Moderate evidence · draftMultivitamin
One daily serving that fills small gaps across many vitamins and minerals. Useful when your diet is busy or limited.
Moderate evidence · draftMyo-inositol
A vitamin-like nutrient widely used for PCOS. Trials show improvements in cycles and insulin sensitivity.
Strong evidence · draftOmega-3 (EPA + DHA)
Essential fats for the heart, brain and eyes. Indian diets, especially vegetarian ones, are often low in EPA and DHA.
Moderate evidence · draftPrebiotic fibre
Fibres that feed your good gut bacteria. Start with a small amount to avoid gas.
Moderate evidence · draftProbiotics
Live bacteria that support gut balance. Effects depend on the strain, so match the product to the need.
Strong evidence · draftProtein powder (whey and plant)
An easy way to meet daily protein needs. Most Indian diets fall short, especially vegetarian ones.
Traditional evidence · draftShatavari
An Ayurvedic herb traditionally used for women's health, from periods to lactation and menopause.
Limited evidence · draftShilajit
A traditional Ayurvedic resin used for stamina and vitality. Only use purified, lab-tested resin.
Limited evidence · draftSpirulina
A protein-rich algae with iron and antioxidants. Only buy tested batches.
Limited evidence · draftTagara (Indian valerian)
A traditional herb taken before bed. Evidence for sleep is mixed.
Traditional evidence · draftTriphala
A classic Ayurvedic blend of three fruits, taken at bedtime for regularity.
Moderate evidence · draftTurmeric / curcumin
Turmeric's active compound, studied for joint comfort. It needs piperine or a special form to be absorbed.
Strong evidence · draftVitamin B12
Needed for energy, nerves and red blood cells. Vegetarians and people on metformin or acid reducers often run low.
Strong evidence · draftVitamin C
An antioxidant vitamin for immunity and skin, and it helps the body absorb iron from plant foods.
Strong evidence · draftVitamin D3
The sunshine vitamin. Many Indians test low despite plenty of sun, and low levels are linked with tiredness, aches and weaker bones.
Strong evidence · draftZinc
A mineral for immunity, skin healing and taste. Vegetarian diets high in phytates can leave people short.