{"id":840131,"date":"2026-03-21T06:53:15","date_gmt":"2026-03-21T06:53:15","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/840131\/"},"modified":"2026-03-21T06:53:15","modified_gmt":"2026-03-21T06:53:15","slug":"hyderabad-neurologist-shares-the-only-supplements-you-actually-need-for-strength-training-protein-to-vitamin-d","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/840131\/","title":{"rendered":"Hyderabad neurologist shares the only supplements you actually need for strength training: Protein to vitamin D"},"content":{"rendered":"

If you work out regularly, you probably also take supplements <\/a>to support your strength training journey and maximise the gains you make at the gym. However, in the wellness noise created by so-called \u2018health experts\u2019 on social media, sometimes, people end up consuming things that do them more harm than good.<\/p>\n

\"IfIf your basics are right, then just 2\u20133 supplements, such as protein, creatine, and vitamin D, are enough. (Unsplash)<\/p>\n

Also Read | Loved Dakota Johnson’s killer body in Calvin Klein ad? Her trainer shares how the actor trained for the shoot<\/a><\/p>\n

To clarify which supplements you should be taking and avoiding, Dr Sudhir Kumar, a neurologist <\/a>at Apollo Hospitals in Hyderabad, who goes by Hyderabad Doctor on social media, listed the supplements you actually need for strength training. Let’s learn everything about them.<\/p>\n

Which supplements should you take for strength training<\/p>\n

Dr Sudhir shared a post on X on March 20 with the caption, \u201cSupplements for strength training<\/a>: What you actually need.\u201d He divided the list of supplements into four categories: core, situational, not necessary for most\/overhyped, and lastly, unsafe\/potentially harmful. Here are the supplements listed in each category by the neurologist:<\/p>\n

\u29bf Core supplements<\/p>\n

According to the neurologist, the supplements he listed in this category are evidence-backed and useful for most people, as they are most needed to aid muscle building.<\/p>\n

1. Protein<\/p>\n

The neurologist noted that if dietary intake is inadequate, one should take protein supplements. Options include whey or plant protein. \u201cYou should target 1.2 to 1.6 g of total protein per kg of your body weight every day,\u201d Dr Sudhir suggested.<\/p>\n

2. Creatine monohydrate<\/p>\n

\u201cIt is one of the most studied supplements, which improves strength, power, and muscle mass. The recommended dose is 3 to 5 g per day,\u201d the neurologist stated.<\/p>\n

3. Vitamin D<\/p>\n

According to him, vitamin D supplements are especially useful for those with low levels, which is very common in India.<\/p>\n

4. Omega-3 fatty acids<\/p>\n

Lastly, he recommended taking omega-3s, as they are useful for those with low dietary intake of fish and nuts.<\/p>\n

\u29bf Situational<\/p>\n

According to Dr Sudhir, one should take the following supplements only when a deficiency is confirmed or in situational circumstances. They are:<\/p>\n

1. Iron<\/p>\n

2. Vitamin B12<\/p>\n

3. Electrolytes: Useful in heavy sweating or during long workouts<\/p>\n

4. Caffeine (pre-workout): May improve performance and endurance. Use cautiously, as it may cause sleep and anxiety issues in some.<\/p>\n

\u29bf Not necessary for most\/overhyped<\/p>\n

1. BCAAs: Take only if protein intake is adequate<\/p>\n

2. Glutamine: Limited benefit for muscle gain<\/p>\n

3. Testosterone boosters: Mostly ineffective and may be harmful<\/p>\n

4. Fat burners: They have minimal benefit and are marketing-driven<\/p>\n

\u29bf Unsafe\/potentially harmful<\/p>\n

1. Anabolic steroids: According to the neurologist, these are associated with serious risks such as heart disease, liver damage, and infertility.<\/p>\n

2. Unregulated pre-workouts: These may contain hidden stimulants, which can cause arrhythmias and anxiety. Dr Sudhir highlighted.<\/p>\n

3. High-dose fat burners\/thermogenics: They are associated with the risk of hypertension and stroke.<\/p>\n

4. Excess protein: Taking more than 2 to 2.5 g\/kg\/day for long-term may be harmful. \u201cThere is no added benefit and may stress the kidneys in predisposed individuals,\u201d Dr Sudhir warned.<\/p>\n

5. Unknown herbal\/muscle-building mixes: There is a risk of contamination, including heavy metals or steroids.<\/p>\n

Lastly, the neurologist cautioned, \u201cIf your basics are right: diet, sleep, and progressive training, then just 2\u20133 supplements, such as protein, creatine, and vitamin D, are enough.\u201d<\/p>\n

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n","protected":false},"excerpt":{"rendered":"If you work out regularly, you probably also take supplements to support your strength training journey and maximise…\n","protected":false},"author":2,"featured_media":840132,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[4318],"tags":[123111,105,4434,73790,35756,240428,16,15,4448,77937],"class_list":["post-840131","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-creatine-monohydrate","tag-health","tag-nutrition","tag-omega-3-fatty-acids","tag-protein-supplements","tag-strength-training-supplements","tag-uk","tag-united-kingdom","tag-vitamin-d","tag-vitamin-d-supplements"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116265851696722141","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/840131","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=840131"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/840131\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/840132"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=840131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=840131"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=840131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}