Illustrative examples. These are not real people and this is not medical advice. Names and answers are invented. The suggestions come from running the answers through SYNC’s current rules.
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Pick a profile. Each one is laid out like the personalised plan you get: what you told us, what to take and why, what you may not need, and what to do first.
VM
Vishal Mehra
Man, 44 · Delhi · Desk job, little sun, tired and sleeping badly
Illustrative · not a real person
Your answers point most to magnesium and vitamin D. We suggest two products, with two more worth considering. A blood test would help confirm this before a full course. This is a summary, not a diagnosis.
A blood test would help. It can confirm what your answers suggest before you start a full course.
What you told us
GoalsMore energy, Better sleep
DietNon-vegetarian
Daily sun< 15 min
ExerciseI don't exercise at all
Protein meals2 meals
AlcoholI drink moderately (1–2 times/week)
FatigueOften
SleepOften
Brain fog or focusOften
BloatingOften
What to take
1
Magnesium
Chelated Magnesium Glycinate 2000 mg per serving
Carbamide Forte · 60 tabs (30 servings); 120-tab pack also listed · Magnesium 440 mg (elemental, from 2,000 mg glycinate)
₹408
Why it helps
You want better sleep. Alcohol depletes B vitamins and magnesium and adds liver load. Sleep issues: magnesium for relaxation, ashwagandha for stress-linked insomnia. Occasional cramps - magnesium is the usual first suspect.
From your answers
Goals: Better sleep · Alcohol: I drink moderately (1–2 times/week) · Sleep: Often · Cramps or weakness: Rarely
How to take
Evening: 2 tablets with a meal, 1–2 h before bed. With food. Dose as per label.
Course
8 weeks
Cautions
Kidney disease: doctor first; can loosen stools. Spacing: 2 h apart from iron and zinc; 4 h from thyroid tablets; 2 h from some antibiotics.
Stop and call a doctor if
Diarrhoea that lasts, very slow heartbeat, unusual weakness
Little sun means low skin vitamin D synthesis. Fatigue is non-specific: low B12, iron, vitamin D, B-vitamins or stress. Each gets a small push; needs corroboration. Slightly frequent infections: vitamin C/D support.
From your answers
Daily sun: < 15 min · Fatigue: Often · Infections: Occasionally (3–4 times a year)
How to take
Morning or lunch, with the main meal. With food. Dose as per label.
Course
12 weeks, then 25-OH vitamin D after 12 weeks
Cautions
Kidney stones, high calcium, sarcoidosis: doctor first; K2 versions: blood thinners doctor first. Spacing: Count D3 in every product (multivitamins, calcium) toward the total.
Some of your answers pointed to these, but not strongly enough, so we kept your plan short. Worth revisiting after a blood test.
Next steps
Daily habits
10-minute walk after your largest meals. Soaked methi (fenugreek) seeds in the morning are a traditional option - check with a doctor first if you take diabetes medicine.
Aim for 5 servings of fruit and vegetables a day: add one at breakfast and a salad or sabzi at lunch.
Keep tea and coffee to 2–3 cups, none after 3 pm, and at least 1 hour away from iron-rich meals or iron supplements.
Get 15-20 minutes of sun on forearms and legs most days (late morning to early afternoon works best), within comfort.
Start with 10 minutes of walking after meals and build to 150 minutes/week.
Follow-up tests
25-OH vitamin D after 12 weeks
If you get a blood test
Vitamin D · Vitamin B12 · Ferritin and iron profile · CBC (blood count) · TSH (thyroid) · HbA1c · Liver tests
Traditional practices
Ayurveda: Eat your largest meal at lunch and a light, early dinner, 2–3 hours before bed. Ayurveda sees digestion as strongest at midday.
Yoga: Practise bhramari (humming bee breath) before bed: breathe in, then hum softly on the out-breath. Five to seven rounds.
Mindfulness: Begin a 'digital sunset' an hour before bed: screens off, lights low, light a diya or read something calm.
NN
Nandani Nair
Woman, 25 · Mumbai · Vegetarian, heavy periods, hair fall and tiredness
Illustrative · not a real person
Your answers point most to iron and vitamin B12. We suggest four products, with two more worth considering. A blood test would help confirm this before a full course. This is a summary, not a diagnosis.
A blood test would help. It can confirm what your answers suggest before you start a full course.
What you told us
GoalsMore energy, Hair
DietVegetarian
Daily sun< 15 min
ExerciseOccasionally (2–3 times a week)
Protein meals0–1 meals
AlcoholI don't drink alcohol
FatigueOften
Hair lossModerate (noticeable thinning)
Pale skin or cold handsOften
PeriodsModerately heavy
What to take
1
IronBlood test first
Iron Bisglycinate 28 mg
Ambrosial · 120 servings · Iron 28 mg
Why it helps
Menstruation raises iron and folate needs (iron still needs a blood test first). You want more energy. Plant-based diets are low in B12 and DHA and can be low in iron, zinc and magnesium. Fatigue is non-specific: low B12, iron, vitamin D, B-vitamins or stress. Each gets a small push; needs corroboration. Moderate thinning: look for iron, zinc, vitamin D, B12; thyroid should be checked. Pale skin and cold hands/feet suggest anaemia (iron/B12) - test before iron. Heavy periods drain iron and folate - confirm with CBC and ferritin. Iron loss from heavy periods commonly shows up as tiredness.
From your answers
Gender: Female · Goals: More energy · Diet: Vegetarian · Fatigue: Often · Hair loss: Moderate (noticeable thinning) · Pale skin or cold hands: Often
How to take
Morning, ideally with vitamin C. Empty stomach (with food if it causes nausea). Dose as per label.
Course
12 weeks, then CBC and ferritin after 12 weeks
Cautions
Confirm low iron with a blood test first; men and older adults: doctor first. Spacing: 2 h apart from calcium, dairy, tea, coffee and zinc; 4 h from thyroid tablets.
You want more energy. Plant-based diets are low in B12 and DHA and can be low in iron, zinc and magnesium. Fatigue is non-specific: low B12, iron, vitamin D, B-vitamins or stress. Each gets a small push; needs corroboration. Moderate thinning: look for iron, zinc, vitamin D, B12; thyroid should be checked. Pale skin and cold hands/feet suggest anaemia (iron/B12) - test before iron. Heavy periods drain iron and folate - confirm with CBC and ferritin.
From your answers
Goals: More energy · Diet: Vegetarian · Fatigue: Often · Hair loss: Moderate (noticeable thinning) · Pale skin or cold hands: Often · Periods: Moderately heavy
How to take
Morning. Either. Dose as per label.
Course
12 weeks, then serum B12 after 12 weeks
Cautions
Metformin and acid reducers lower B12; take folate only with B12 checked.
Biozyme Performance Whey Protein, 1 kg (Rich Chocolate)
MuscleBlaze · ~28 servings (36 g scoop) · Protein 25 g; BCAA 5.5 g; EAA 11.75 g
₹3,999
Why it helps
Plant-based diets are low in B12 and DHA and can be low in iron, zinc and magnesium. Few meals with a protein source. Active people lose magnesium and zinc through sweat. Plant-based diet with little protein.
From your answers
Diet: Vegetarian · Protein meals: 0–1 meals · Exercise: Occasionally (2–3 times a week) · Vegetarian or vegan with little protein
How to take
After a workout, or at breakfast to fill a protein gap. Either. Dose as per label.
Course
12 weeks
Cautions
Whey contains milk (lactose); kidney disease: doctor first.
Stop and call a doctor if
Severe bloating, rash, swelling of the face or lips
Little sun means low skin vitamin D synthesis. Fatigue is non-specific: low B12, iron, vitamin D, B-vitamins or stress. Each gets a small push; needs corroboration. Moderate thinning: look for iron, zinc, vitamin D, B12; thyroid should be checked.
From your answers
Daily sun: < 15 min · Fatigue: Often · Hair loss: Moderate (noticeable thinning)
How to take
Morning or lunch, with the main meal. With food. Dose as per label.
Course
12 weeks, then 25-OH vitamin D after 12 weeks
Cautions
Kidney stones, high calcium, sarcoidosis: doctor first; K2 versions: blood thinners doctor first. Spacing: Count D3 in every product (multivitamins, calcium) toward the total.
Some of your answers pointed to these, but not strongly enough, so we kept your plan short. Worth revisiting after a blood test.
Before you start
Products marked “Blood test first” are only for after a test confirms the need.
Biotin can affect some blood tests. Pause it 3 days before any blood test, or as your lab advises.
Next steps
Daily habits
Include curd, paneer and fortified foods daily for B12; pair sprouts/dal with lemon or amla for better iron absorption.
Add a protein source to every meal: dal, curd, paneer, eggs, sprouts or soy.
Get 15-20 minutes of sun on forearms and legs most days (late morning to early afternoon works best), within comfort.
Add one more session a week and one strength session; consistency beats intensity.
Fix sleep/wake times, add protein and iron-rich foods at breakfast, avoid caffeine after 2 pm.
Follow-up tests
CBC and ferritin after 12 weeks
Serum B12 after 12 weeks
25-OH vitamin D after 12 weeks
If you get a blood test
Vitamin D · Vitamin B12 · Ferritin and iron profile · CBC (blood count) · TSH (thyroid) · HbA1c
Traditional practices
Mindfulness: Eat sitting down, without screens, and chew each bite well. Pause for a breath or a short prayer of thanks before you start.
Yoga: Start the day with 6–12 slow rounds of surya namaskar, adjusting the poses to what feels comfortable.
Ayurveda: Wake at the same time daily, close to sunrise, and spend 10 minutes in morning light. It anchors your body clock.
RB
Rohan Bhatia
Man, 31 · Bengaluru · Vegan, trains five days a week, wants to build muscle
Illustrative · not a real person
Your answers point most to protein and magnesium. We suggest four products, with two more worth considering. A blood test would help confirm this before a full course. This is a summary, not a diagnosis.
A blood test would help. It can confirm what your answers suggest before you start a full course.
What you told us
GoalsFitness and muscle, Focus and memory
DietVegan
Daily sun15–30 min
ExerciseRegularly (5+ times a week)
Protein meals0–1 meals
AlcoholI don't drink alcohol
Brain fog or focusOften
Cramps or weaknessOften
What to take
1
Protein
Organic Plant Protein (pea, brown rice, quinoa), Unflavoured, 1 kg
OZiva · ~27 servings (36 g scoop) · Protein 30 g
₹2,299
Why it helps
You want help with fitness and muscle. Vegans need B12 supplementation by default; also low DHA, calcium and sometimes iodine/iron/zinc. Few meals with a protein source. Higher magnesium/zinc turnover; omega-3 for joint recovery. You train and want help with fitness. Plant-based diet with little protein.
From your answers
Goals: Fitness and muscle · Diet: Vegan · Protein meals: 0–1 meals · Exercise: Regularly (5+ times a week) · Fitness goal with regular training · Vegetarian or vegan with little protein
How to take
Mix 1 scoop into atta, or ½ scoop into juice, smoothies, dal or soup. Either. Dose as per label.
Course
12 weeks
Cautions
Whey contains milk (lactose); kidney disease: doctor first.
Stop and call a doctor if
Severe bloating, rash, swelling of the face or lips
Carbamide Forte · 60 tabs (30 servings); 120-tab pack also listed · Magnesium 440 mg (elemental, from 2,000 mg glycinate)
₹408
Why it helps
Vegans need B12 supplementation by default; also low DHA, calcium and sometimes iodine/iron/zinc. Higher magnesium/zinc turnover; omega-3 for joint recovery. Occasional sleep disturbance - magnesium may help. Cramps/weakness: magnesium first; vitamin D for muscle function; CoQ10 if on statins.
From your answers
Diet: Vegan · Exercise: Regularly (5+ times a week) · Sleep: Rarely · Cramps or weakness: Often
How to take
Evening: 2 tablets with a meal, 1–2 h before bed. With food. Dose as per label.
Course
8 weeks
Cautions
Kidney disease: doctor first; can loosen stools. Spacing: 2 h apart from iron and zinc; 4 h from thyroid tablets; 2 h from some antibiotics.
Stop and call a doctor if
Diarrhoea that lasts, very slow heartbeat, unusual weakness
Vegans need B12 supplementation by default; also low DHA, calcium and sometimes iodine/iron/zinc. Brain fog is linked to low B12 and low omega-3 (non-specific).
From your answers
Diet: Vegan · Brain fog or focus: Often
How to take
Once a day, with a meal. With food. Dose as per label.
Course
12 weeks, then serum B12 after 12 weeks
Cautions
Metformin and acid reducers lower B12; take folate only with B12 checked.
B12 needs a supplement or fortified foods; add ragi, sesame and greens for calcium; flax/chia/walnuts for omega-3.
Add a protein source to every meal: dal, curd, paneer, eggs, sprouts or soy.
Try to shift some outdoor time to late morning when the sun is strongest, with arms and legs exposed.
Hourly movement breaks, 7-8 hours of sleep, and less late-night screen time.
Stay hydrated (add lemon and a pinch of salt or coconut water after sweating); stretch calves before bed.
Follow-up tests
Serum B12 after 12 weeks
If you get a blood test
Vitamin D · Vitamin B12 · Ferritin and iron profile · TSH (thyroid) · Electrolytes
Traditional practices
Mindfulness: Eat sitting down, without screens, and chew each bite well. Pause for a breath or a short prayer of thanks before you start.
Yoga: Spend 5–10 minutes on anulom vilom (alternate-nostril breathing) each morning, slow and unforced.
Mindfulness: Begin a 'digital sunset' an hour before bed: screens off, lights low, light a diya or read something calm.
SK
Sunita Kulkarni
Woman, 58 · Pune · On thyroid and BP medicines, joint pain, little sun
Illustrative · not a real person
Your answers point most to vitamin D and magnesium. We suggest two products, with two more worth considering. A blood test would help confirm this before a full course. This is a summary, not a diagnosis.
A blood test would help. It can confirm what your answers suggest before you start a full course.
You want joint and bone support. Little sun means low skin vitamin D synthesis. Bone/joint pain: vitamin D, calcium, omega-3 for joint comfort. Low sun plus bone pain is a classic low-vitamin-D picture. Bone loss risk rises with age and low vitamin D.
From your answers
Goals: Joints and bones · Daily sun: < 15 min · Bone or joint pain: Often · Vitamin D pattern: low sun with bone pain · Midlife bone health
How to take
Morning or lunch, with the main meal. With food. Dose as per label.
Course
12 weeks, then 25-OH vitamin D after 12 weeks
Cautions
Kidney stones, high calcium, sarcoidosis: doctor first; K2 versions: blood thinners doctor first. Spacing: Count D3 in every product (multivitamins, calcium) toward the total.
Carbamide Forte · 60 tabs (30 servings); 120-tab pack also listed · Magnesium 440 mg (elemental, from 2,000 mg glycinate)
₹408
Why it helps
You want better sleep. Plant-based diets are low in B12 and DHA and can be low in iron, zinc and magnesium. Active people lose magnesium and zinc through sweat. Sleep issues: magnesium for relaxation, ashwagandha for stress-linked insomnia. Occasional cramps - magnesium is the usual first suspect.
From your answers
Goals: Better sleep · Diet: Vegetarian · Exercise: Occasionally (2–3 times a week) · Sleep: Often · Cramps or weakness: Rarely
How to take
Evening: 2 tablets with a meal, 1–2 h before bed. With food. Dose as per label.
Course
8 weeks
Cautions
Kidney disease: doctor first; can loosen stools. Spacing: 2 h apart from iron and zinc; 4 h from thyroid tablets; 2 h from some antibiotics.
Stop and call a doctor if
Diarrhoea that lasts, very slow heartbeat, unusual weakness
Some of your answers pointed to these, but not strongly enough, so we kept your plan short. Worth revisiting after a blood test.
Before you start
Show products marked “Check with a pharmacist first” to a pharmacist, especially if you take any medicines.
Keep Magnesium · Carbamide Forte at least 4 hours apart from your thyroid tablet.
Next steps
Daily habits
10-minute walk after your largest meals. Soaked methi (fenugreek) seeds in the morning are a traditional option - check with a doctor first if you take diabetes medicine.
Include curd, paneer and fortified foods daily for B12; pair sprouts/dal with lemon or amla for better iron absorption.
Get 15-20 minutes of sun on forearms and legs most days (late morning to early afternoon works best), within comfort.
Add one more session a week and one strength session; consistency beats intensity.
Same bedtime daily, light dinner 2-3 hours before bed, no screens for the last hour.
Follow-up tests
25-OH vitamin D after 12 weeks
If you get a blood test
Vitamin D · Calcium · Uric acid · Bone density (ask your doctor)
Traditional practices
Ayurveda: Eat your largest meal at lunch and a light, early dinner, 2–3 hours before bed. Ayurveda sees digestion as strongest at midday.
Mindfulness: Eat sitting down, without screens, and chew each bite well. Pause for a breath or a short prayer of thanks before you start.
Yoga: Practise bhramari (humming bee breath) before bed: breathe in, then hum softly on the out-breath. Five to seven rounds.
Get your own plan
Free, about 6–8 minutes, and every suggestion comes with its reason.