Should I Take A Multi-Vitamin Supplement?

I get a whole lot of nutrients from food, especially fruits and vegetables. Do I need a supplement? Well, the fact is you do not get enough of it from your food and supplementation helps.

When you do not eat enough fruits and vegetables, you miss out on essential nutrients that help lower risk of heart diseases, stroke, cancer and few other health conditions. According to The Centre for Disease Control (CDC), adults should consume 1.5 to 2 cups of assorted fruits and 2 to 3 cups of vegetables every day. Do you think you really have fruits and vegetables in such quantities? In a recent study by CDC, 76% of adults do not eat enough fruits and 87% do not eat enough vegetables. Multi-Vitamin supplementation becomes necessary given our current lifestyle.

A Multi-Vitamin supplement is like an insurance policy, A daily guarantee that ensures your body gets the Vitamins that it needs.

The benefits of taking a quality multi-vitamin include


As we age, our nutritional needs increase. At the same time, it gets harder for the body to absorb nutrients. Medications can further deplete our body. A multi-vitamin can offset these deficiencies.


Studies show that taking a high quality multi-vitamin may reduce cardiovascular diseases. Vitamins B1, B2, B6, K1 & B3 along with CoQ10 and Magnesium play an important role in cardiovascular health.


A recent study on 14,000 men aged 50 and above proved that multi-vitamin supplementation “significantly” reduced the risk of cancer.


Vitamin C is a strong anti-oxidant known for strengthening the immune system. Vitamins D & E also aid in building immunity. These vitamins also help reduce allergy symptoms.


Vitamins A, C, E & B3 along with Selenium supports eye health. Lutein & Zeaxanthin protect the eyes from harmful light waves. Studies have shown that a good multivitamin that also has Lutein and Zeaxanthin can reduce the risk of macular degeneration


Vitamin B3, Biotin and Vitamin C helps hair growth. Vitamins A, C & E helps keep your skin young and healthy.


Vitamin B family helps regulate better mood, boost energy levels and promotes a feeling of wellness by decreasing stress and anxiety. This alone makes it worth staying compliant with a multi-vitamin routine.

Fitness Nutrition Weight Loss

Weight gain has become a common household problem during THE GREAT INDIAN LOCK DOWN. People have put on fat (me included) and are now trying their best to lose those extra pounds. For some reason, the first thing that catches their eyes are these fat burners. When I say fat burners, it includes the crappy weight loss shakes, youtube remedies, whatsapp forwards, fat burners that we sell at m2 supplements… This list goes on and on. So, let me get it straight.


There are surgical treatments, illegal and experimental drugs that can help, but I am not getting into that space. If weight loss is that simple, every person in this world will be lean and ripped. Take a pill and just chill will never work. In fact, most of these youtube/whatsapp remedies are bad for us. Apple Cider + honey in empty stomach will cause severe stomach inflammation due to its acidic nature. It may even lead to stomach ulcers. Some raw vegetable juice remedies like bottle guard, beet root and bitter guard can cause dehydration and make you weak. It worst cases can lead to urinary tract infections.

So, what are fat burners and what do they do? Fat burners are fat loss supplements. As the name suggests, they just supplement your fat loss journey. Say, you are in a fat loss path that helps you lose 3 kgs of FAT [not weight] per month. Throwing in a good fat burner may help you lose 3.3 – 3.5 kgs of FAT. It can accelerate your FAT loss by 10 – 15%. As you can see, I am stressing fat. Fat loss and weight loss are two different terms. If you are not aware, I strongly recommend you to google it. In addition to this, most fat burners contain caffeine. This will help boost your metabolism by a small margin [2 – 5%]. It is also a stimulant that can keep you from getting too tired and cranky. It is natural to feel exhausted when you are in a low calorie diet. Personally, caffeine helps me a lot to get through my office hours without getting cranky by noon.

To add more clarity, let me throw some light on fat burning foods and herbs used in most of the legally sold fat burners. A good fat burner generally has all these in different ratios


Several studies have suggested that caffeine can boost your metabolism. This means that your body uses fat to produce energy more efficiently. And exercising regularly and maintaining a healthy diet will more easily burn fat as a result. It also helps enhance mood.


L-Carnitine is an amino acid that helps metabolize fat cells to produce energy. However, for it to use fat as energy source your body should be devoid of any other source of energy. Having it in empty stomach, followed by High Intensity Interval Training is proven to aid fat loss.


These are natural fat burners. They help elevate your metabolic rate by a small fraction and aids fat loss. They are filled with anti-oxidant and anti-inflammatory agent which have anti-aging properties


Yohimbine comes from the bark of a tree called Pausinystalia yohimbe. Yohimbine blocks alpha-2 adrenergic receptors to which adrenaline normally binds. This lets adrenaline stay in your body longer to burn fat to produce energy.


It is commonly known as Malabar tamarind and has been used in Ayurveda as a appetite suppressant. Studies show that it helps you feel less hungry and helps fight sweet cravings.

Coming back to title of the article. DO I NEED A FAT BURNER TO LOSE FAT? I would say, it is not a mandate. You can always lose fat without it. A healthy lifestyle takes priority over a fat burner. Do some physical activity for 4 to 6 days a weeks. Try to chose some activity that you love. Have a hypo caloric diet. You can download some free app like healthifyme or Noom Coach to help formulate a diet chart. Have a proper sleep, 6 to 8 hours a day. This will help you lose fat in a healthy way.

If you still feel you need a harder push, then think about fat burners.

Fitness Nutrition
Protein Destroys Your Kidney. Does It Really??

Fat Makes You Fat, Protein Destroys Your Kidney, Red Meat Will Kill You, Fruits And Carbs Spike Insulin Which Makes You Fat And Sugar Is Addictive.

Only Thing Left Is Air And Water…. Oh Wait Air Polluted And Water Contains Fluoride. I’M Gonna Die…

So Many Myths To Debunk. Stop This Fear Based Nonsense And Learn The Facts Before Considering Anyone’S Claims…

Fats Does Not Make You Fat . Calorie Surplus Do.

High Protein Diet Is Totally Fine Unless You Have Existing Kidney Problem.

Meats Doesn’T Kill You ,Your Unhealthy Lifestyle Do.

Fruits And Carbs Spike Insulin , Even Protein Spikes Insulin But That Does Not Matter When U R Consuming Food In Calorie Deficit U R Still Gonna Lose Weight.

Sugar Is Not Addictive.

Next Time When Your Trainer Or Anyone Who Suggest Or Promotes You To Eat Or Buy Or Select Anything Using Fear Based Choice…



High protein strawberry and banana FLAVORED oat cookie


  • Oats – 100gms
  • Strawberry Whey – 112gms
  • Assorted Nuts – 120gms
  • Refined Oil – 60ml
  • Honey – 40ml
  • Mashed Banana – 1 Large

Steps :

  1. Mix all the dry ingredients
  2. Add dry ingredients to wet ingredients
  3. Add mashed banana to the mixture
  4. Pre heat the oven to 140°C
  5. Place the cookies in a tray and bake at 140°C <image>

Delicious cookies will be ready in 15 – 20 mins.

Approx macros per serving

  • Protein – 8gms
  • Carbohydrates – 12gms
  • Fat – 7.5gms
  • Fibre – 2gms
  • Energy – 140 Kcal
High Protein Strawberry Wheat Muffins


Wheat flour – 190gms
Strawberry Whey – 60gms
Refined Oil – 80ml
Baking powder – 5gms
Baking soda – 8gms
Roasted Almonds – 30gms
Eggs – 4 nos
Skimmed Milk – 200ml
Honey – 40gms
Vanilla essence for flavour


  1. Blend eggs and add oil slowly while blending to incorporate air <image>
  2. Add milk and vanilla essence to the egg mix
  3. Mix all the dry ingredients <image>
  4. Add dry ingredients to wet ingredients
  5. Pre heat the oven at 160°C
  6. Pour the mix into creased muffin moulds and bake at 160°C <image>

Delicious muffins will be ready in 12-15mins. <image>

Approx macros per serving

  • Protein – 4gm
  • Carbohydrates -7.2gm
  • Fat – 4.5gm
  • Fibre – 1gm
  • Energy – 90 kcal