December 31, 2025
Madhura Mohan
Top 5 Underrated Supplements In India
When we think of supplements in India, the conversation almost always begins and ends with whey protein, multivitamins, or flashy pre-workouts. However, there are other nutrient sources and functional foods that exist quietly in India. These supplements may not get the same attention via gym locker talk or Instagram posts as the other categories do, but come to bear an important role for maintaining energy, recovery and overall health.
In this blog you will learn about five lesser-known but significant health related supplements that are readily available in India: Magnesium, Creatine Monohydrate, Vitamin D3, Peanut Butter and Vegan Protein. These aren’t 'magic elixirs'? And rather than being declared ‘exotic powders, this group of supplements is supported by legitimate science and will change your path to wellness when you know them and use them properly!
1. Magnesium – The Forgotten Mineral
Even though magnesium is an incredibly important mineral, it is shockingly the most overlooked mineral. In fact, magnesium plays a role in over 300 different biochemical processes in the body, but most people have never thought to add it to their diets. The reason magnesium is so important is that:
It supports many different aspects of the muscular system: muscle relaxation, nerve function, energy production, and sleep quality etc. In addition, magnesium has been proven to reduce cramping and expedite recovery for athletes, while for people on a daily basis, magnesium helps to relieve fatigue and reduce stress-related issues.
The nutrient gap: Many people in India do not have an adequate dietary source of magnesium due to the high amounts of polished grains in their diet and the lack of consumption of dark leafy green vegetables, nuts, etc. Furthermore, high levels of stress, along with the increased consumption of caffeine, continue to deplete magnesium from our bodies.
Underrated factor: The problem with magnesium is that it is often not given the same recognition as protein powders and so-called visionary fat burners because it does not offer immediate results but produces evidence over time. Therefore, we may not realize the full impact that magnesium has on our lives; however, having better sleep, a calmer mood, and stronger bones provides a tremendous amount of value. So, if you have ever had a restless night’s sleep or encounter unexplained fatigue, magnesium may be just what you need to complete your wellness puzzle.
2. Creatine Monohydrate – More Than Just a Gym Bro Supplement
Although Creatine is often labelled as simply a "bodybuilder's powder", this misperception does not represent all that Creatine is capable of. Creatine has been the subject of more studies than most other supplements, resulting in many conclusive findings that substantiate its use beyond just muscle-gaining benefits.
Why should we be interested in Creatine?
Promotes energy production: Creatine promotes the production of ATP, which is the main source of energy for our cells. Consequently, increased production of ATP equals increased strength and endurance as well as quicker recovery from workouts. However, Creatine is also beneficial to brain functioning, including improving memory retention and this improvement in memory and mental acuity can lead to enhanced cognitive functioning.
The Indian gap: In India, the stigma associated with using Creatine has discouraged many from using this supplement, mainly from the myth concerning the possibility of damage to the kidneys and bloating. The truth is, Creatine has been demonstrated to be both safe and effective when taken at the recommended dosage.
Underrated factor: People who do not participate in athletics may benefit from using Creatine as well. Many students, business professionals, and older adults can take advantage of the energy and cognitive support offered by Creatine. Consider Creatine as an easy way to get your daily boost of energy, both physically and mentally.
3. Vitamin D3 – The Sunshine Deficiency
India, despite receiving an abundance of sunlight, is experiencing a huge shortage of vitamin D. Urban living, being primarily indoors for work and not being able to get outside due to air pollution, means that many people are unable to receive enough sunlight.
Why Vitamin D3 is Important:
For stronger bones: Vitamin D3 helps with the absorption of calcium, maintains healthy bones, increases immunity and helps with your mood. If you are deficient in Vitamin D3, you will have a higher chance of developing weak bones, will have a higher chance of getting sick and will have less energy.
• Gap in India: Current research indicates that up to 70-90% of the people of India are deficient in Vitamin D; however, this has been largely ignored and has not been made a priority for supplementation.
• Some underrated benefits: While multivitamins promise you overall health benefits, supplementing with Vitamin D3 is one of the easiest and most beneficial actions that can be taken to ensure long-term health for many Indians.
4. Peanut Butter – The Functional Food Hero
Peanut Butter, for the most part, is categorized as a 'snack', however, what most people don’t know is that Peanut butter actually is a very nutrient-dense source of energy and nutrients, so it should definitely be included in any fitness or wellness regimen.
Why is it important:
Nutrient-rich: Peanut butter is high in Protein, Healthy Fats, Fiber, etc. – all things that help with satiety, muscle recovery, and Heart Health.
The Indian Gap: For most traditional Indian diets, there are limited (if any) convenient plant-based protein and healthy sources of fat. Peanut butter helps fill this gap beautifully.
There is a unique factor: It is versatile – you can spread it on toast, blend it into smoothies and or eat it straight out of the jar. Unlike powders, peanut butter feels like food instead of just a supplement.
Peanut butter is an example that shows that supplements can be more than just clinical – they can be both delicious and functional, whilst fitting into your lifestyle!
Also Read: Creamy or Crunchy Peanut Butter – Which is Better?
5. Vegan Protein – The Plant-Based Underdog
While Whey protein currently dominates the fitness market in India, vegan protein is slowly emerging as a "clean" and "inclusive" alternative.
Why it matters: Because vegan protein (such as pea protein or brown rice protein) is an excellent choice for individuals who are lactose intolerant, vegan, or looking for a "variety of protein sources"
The Indian gap: In India, plant-based diets are prevalent, but the amount of protein consumed is much lower than in other countries. Vegan protein is an easy way to meet this need, without sacrificing quality.
Underrated factor: Not only does vegan protein offer a way to avoid dairy, but it is also an environmentally friendly, minimalist approach to supplementation.
The future of "clean" nutrition belongs to vegan protein.
Conclusion: Rediscovering the Basics
There is a staggering amount of noise around the Indian supplement market from over-the-top marketing tactics, influencer trends and fads, etc, but the foundation for true wellness lies in returning to the basics; the focus on nutrients that support energy, immunity, recovery and general health alongside functional (or performance-enhancing) foods. Examples of very effective but less well-known functional foods and nutrients are: Magnesium, Creatine Monohydrate, Vitamin D3 Peanut Butter, and Vegan Protein. These may not be the loudest supplements making the trends in the marketplace, but are considered by most dietitians, sports professionals and trainers as the true unsung heroes of the supplement world and what every person really should incorporate into their day-to-day regime. Next time you think about supplements, do not just ride the current hype but rather look for the true unsung heroes; those who provide effective results with no noise!
True wellness is not following trends, but rather listening to your body's real nutritional needs…
True wellness is not about fads, it's about recognizing these functional foods and essential nutrients as essentials not luxuries and adopting them into your daily life and habits…
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