Supplements.

Food first. Always.

Supplements close gaps. They don't replace food. If your plate is broken, no capsule will save you. Fix Food, Fasting and Movement first - then add the stack below to push the last 20%.

The BBDO core five

Vitamin D3 + K2 • Magnesium • Omega-3 • Vitamin B12 • Prebiotic + Probiotic

1. Vitamin D3 + K2

Vitamin D deficiency is one of the most common nutritional gaps in urban India. Low levels are linked to insulin resistance, poorer glucose control, weaker immunity, and reduced muscle function. Most people require 2,000–5,000 IU daily, adjusted using blood tests, with a target 25(OH)D level of 60–80 ng/mL. Always pair vitamin D3 with K2 (MK-7) to help guide calcium into bones rather than soft tissues.

2. Magnesium

Magnesium glycinate is the form we prefer. It supports over 300 enzyme reactions involved in glucose control, insulin sensitivity, muscle recovery, sleep, and energy production. Because modern diets often fall short, 300–400 mg before bed can be one of the simplest ways to improve sleep quality, recovery, and morning fasting glucose.

3. Omega-3 (EPA + DHA)

Most modern diets contain far too much omega-6 and too little omega-3, creating a pro-inflammatory imbalance. Omega-3 helps restore that balance, lowers triglycerides, calms inflammation, and supports insulin sensitivity. Aim for 1–2 g/day of combined EPA + DHA from a third-party-tested fish oil, or algal oil if you are vegetarian.

4. Vitamin B12

Vitamin B12 deficiency is common in Indian vegetarians and becomes even more prevalent with long-term metformin use. Low levels can contribute to fatigue, brain fog, poor recovery, and diabetic neuropathy. Restoring optimal B12 supports nerve health, energy production, and healthy glucose metabolism. Most people benefit from 500–1,000 mcg of sublingual methylcobalamin daily.

5. Prebiotics + Probiotics

Your gut microbiome influences glucose control, insulin sensitivity, inflammation, immunity, digestion, and even mood. Nourish it daily with prebiotic-rich foods such as onions, garlic, leeks, asparagus, green bananas, and resistant starches, along with probiotic foods like curd, kefir, kanji, and naturally fermented vegetables. A quality multi-strain probiotic can help, but the real secret is diversity. Variety beats dose.

What we don't recommend

• 'Diabetes-reversal' supplements without credible clinical evidence.
• Mega-dose herbal extracts marketed as miracle cures.
• Detox teas, slimming powders, and cleanse products.
• High-dose multivitamins without a documented need.
• More supplements than your bloodwork actually justifies.

"Supplements don't create health. They remove the deficiencies standing in its way."

Beyond the Core Five

The Core Five are where most people start. Some people need more.

If your bloodwork points to issues such as thyroid dysfunction, fatty liver, chronic inflammation, nutrient deficiencies, or joint problems, additional targeted supplements may help support recovery. Every addition should be driven by data, not marketing, and guided by your doctor or qualified coach.

Test. Don't guess.