Supplement Stack
Designed for a 35-year-old Indian male in Dubai. Evidence-based only. Start with essentials, layer in the rest over time.
PHASE 1 · START NOW
PHASE 2 · AFTER WEEK 4
PHASE 3 · MONTH 3+
Where to Buy in Dubai
GNC (MOE, Dubai Mall) · Nutrition Zone · Supplement House · iHerb (UAE delivery) · Amazon.ae
Brands: Optimum Nutrition, Myprotein, NOW Foods. Creatine: Creapure-certified only. Omega-3: Nordic Naturals or Solgar. Vitamin D: minimum 2000 IU.
Progress Tracker
All data synced across devices via Supabase. Updates in real time as you check off habits and workouts.
Workouts This Week
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Target: 5
Workouts This Month
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Target: 20
Avg Habits / Day
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Last 30 days
Total Workouts
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Since day one
Days Since Start
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May 16, 2026
Workout Calendar
Last 30 days. Green = trained. Tap a day card to mark complete.
Habit Completion — Last 14 Days
Percentage of daily habits completed each day.
Workout Frequency — Last 4 Weeks
Sessions by Type
SYNCED TO
findingsam.co · Supabase · Singapore
Cross-device sync active · Last refreshed: --
Wellness Stack
Skin, hair, gut, energy, longevity. Everything beyond the gym. Built for a 35-year-old Indian male in Dubai who wants to look and feel completely different by November.
⚡ ENERGY + MOOD · START NOW
start now
Vitamin D3 + K2
3000–5000 IU D3 + 100mcg K2 daily
⏰ With breakfast
The single most impactful thing you can do for energy, mood, and testosterone as a Dubai expat. You are almost certainly deficient despite the sunshine because you're indoors all day. Low D3 is directly linked to fatigue, low mood, and reduced testosterone. K2 ensures calcium goes to bones, not arteries.
start now
Magnesium Glycinate
300–400mg elemental magnesium
⏰ With dinner or before bed
Glycinate form absorbs best and doesn't cause the digestive upset of cheaper magnesium oxide. With Jahan up at night, improving your sleep architecture is the highest-ROI thing you can do right now. Also reduces muscle cramps, anxiety, and supports gut motility. Most Indians are chronically deficient.
start now
Vitamin B-Complex
1 capsule daily (B12, B6, Folate, B2, B1)
⏰ With breakfast
B vitamins are cofactors in energy metabolism. B12 deficiency is extremely common in Indians and South Asians (particularly if you eat less red meat) and causes fatigue, brain fog, and low mood. B6 supports serotonin production. B9 (folate) supports cellular repair. Take as a B-complex, not just B12 alone.
month 3+
CoQ10 (Ubiquinol form)
100–200mg daily
⏰ With a fatty meal
Ubiquinol is the active, bioavailable form. Mitochondrial energy production — your cells literally make more ATP. Noticeable for sustained energy levels, particularly if you feel crashed in the afternoon. Also excellent for cardiovascular health and is a potent antioxidant. The ubiquinol form is worth the extra cost over standard CoQ10.
🧴 SKIN + BACK ACNE · INSIDE OUT
start now
Zinc Picolinate
25–30mg daily (picolinate form)
⏰ With dinner, not with iron
The most evidence-backed supplement for acne, including back acne. Zinc reduces 5-alpha reductase activity (the enzyme that converts testosterone to DHT, which drives sebum overproduction and clogged pores). Picolinate is the best-absorbed form. Don't take with iron as they compete for absorption. Noticeable improvement in skin within 6–8 weeks.
start now
Omega-3 Fish Oil
2–3g EPA+DHA combined daily
⏰ With meals (any)
Omega-3 reduces systemic inflammation, which is the root driver of acne, skin redness, and dull complexion. High EPA in particular reduces inflammatory skin conditions. Also supports brain function, joint recovery, and cardiovascular health. Nordic Naturals or Solgar are the best options in Dubai. Don't go cheap on fish oil — oxidised oil is counterproductive.
Back Acne — Topical Routine
Back acne (bacne) at 35 is almost always hormonal and gut-related, which the supplements above will address from inside. This topical routine handles the surface. Consistent daily use for 8 weeks will transform it.
Step 1 · Shower Daily
Use a salicylic acid body wash (2%) on your back every shower. PanOxyl, CeraVe SA, or Neutrogena Body Clear. Let it sit 60 seconds before rinsing. Do not scrub — it makes acne worse.
Step 2 · Post-Shower Spray
Apply a benzoyl peroxide spray (2.5–5%) or salicylic acid toner to your back after drying. Mario Badescu Glycolic Spray or a simple BP spray works. This reaches spots you can't easily apply cream to.
Step 3 · Post-Gym Shower
Shower immediately after every gym session. Sweat sitting on your back for even 30 minutes post-workout significantly worsens back acne. Change your gym shirt immediately if you can't shower right away.
Step 4 · Clothing
Only 100% cotton or moisture-wicking technical fabric against your back. Synthetic fabrics trap sweat and heat. Change your bedsheets weekly. Back acne is often worsened by pillowcase and sheet bacteria.
🫧 FACE SKIN ROUTINE · DUBAI CLIMATE
Dubai's combination of intense UV, heavy AC, low humidity, and pollution requires a specific approach. Most men use nothing or use the wrong things. This routine takes 4 minutes morning and night.
AM
1. Gentle Cleanser
CeraVe Foaming or La Roche-Posay Effaclar
Removes overnight oil and sweat without stripping. Do not use soap. 30 seconds, lukewarm water only.
AM
2. Vitamin C Serum
The Ordinary Ascorbic Acid or Skinceuticals C E Ferulic
Brightens skin tone, fades dark spots (very common in South Asian skin), boosts collagen. Apply 3–4 drops to face, let dry 30 seconds.
AM
3. Moisturiser + SPF 50
Altruist SPF50 or La Roche-Posay Anthelios
Non-negotiable in Dubai. UV exposure is responsible for 80% of visible ageing. Use SPF 50 every single morning even indoors. Prevents dark spots, pigmentation, and premature ageing.
PM
4. Double Cleanse
Micellar water or cleansing balm, then CeraVe
First cleanse removes SPF, sunscreen, and pollution. Second cleanse cleans the skin itself. Skipping this leaves SPF and sweat on overnight — main cause of breakouts.
PM
5. Retinol (0.025–0.05%)
The Ordinary Retinol 0.2% or RoC Retinol Correxion
The most evidence-backed anti-ageing ingredient. Start 2x/week only. Speeds up skin cell turnover, reduces fine lines, clears pores, evens skin tone. Skin may purge for 3–4 weeks initially — this is normal and temporary.
PM
6. Heavy Moisturiser
CeraVe Moisturising Cream or Neutrogena Hydro Boost
Dubai AC strips skin moisture overnight. A heavier PM moisturiser repairs the skin barrier. Apply over retinol to reduce any irritation. Look for ceramides, hyaluronic acid, and niacinamide.
💇 HAIR HEALTH
start now
Zinc Picolinate
25–30mg (same as skin dosage)
⏰ With dinner
Zinc deficiency directly causes hair thinning and shedding. You're already taking this for skin — it doubles up for hair. Works by supporting keratin structure and regulating the hair growth cycle. One supplement, multiple benefits.
start now
Iron (Ferrous Bisglycinate)
25mg daily · GET BLOODWORK FIRST
⏰ Morning, away from tea/coffee
Iron deficiency is the most overlooked cause of hair loss in South Asian men. Get a serum ferritin blood test first — if below 70 ng/mL, supplementing iron will visibly reduce hair shedding within 3 months. Bisglycinate form causes the least digestive upset. Do not take with calcium, zinc, or tea.
month 3+
Biotin (B7)
2500–5000mcg daily
⏰ With breakfast
Biotin supports keratin production. The evidence is strongest if you are actually deficient. Since you're starting a B-complex, you're getting some already. Add a standalone dose at month 3 if hair shedding hasn't improved. Also supports nail strength and skin quality.
Hair Topical Routine
Use a sulphate-free shampoo (Nizoral 2x/week if there's any scalp buildup or dandruff — ketoconazole also blocks DHT locally). Wash 3–4x per week, not daily. Daily washing strips scalp oil which triggers overproduction.
Apply rosemary oil diluted in a carrier oil (jojoba or coconut, 5–10 drops per tablespoon) directly to scalp 2–3x/week. A 2019 clinical trial showed rosemary oil matched minoxidil (Rogaine) at 6 months for hair regrowth with zero side effects.
Cold rinse at end of every shower — closes the hair cuticle, reduces frizz and breakage.
🫁 GUT HEALTH · FOUNDATION OF EVERYTHING
Your gut affects your skin (acne, complexion), your energy (90% of serotonin is made in the gut), your immunity, your mood, and your ability to absorb every other supplement you take. Fix the gut first and everything else works better.
start now
Probiotic (Multi-strain)
20–50 billion CFU · 5–10 strains
⏰ Morning on an empty stomach or before bed
Repopulates beneficial gut bacteria. Look for Lactobacillus and Bifidobacterium strains. Culturelle, Align, or Garden of Life RAW Probiotics available in Dubai (iHerb ships too). A healthy gut microbiome reduces inflammation (less acne), improves nutrient absorption, and directly boosts mood and energy via the gut-brain axis.
start now
Prebiotic Fibre
5–10g daily (inulin or psyllium husk)
⏰ Mixed in water before a meal
Prebiotics feed your probiotic bacteria so they actually survive and thrive. Psyllium husk (Isabgol) is cheap, widely available in Dubai pharmacies, and one of the best prebiotic fibres. Inulin is found in garlic, onions, and leeks. Without prebiotic fibre, probiotics don't work properly. Also dramatically improves regularity and reduces bloating.
Gut-Friendly Diet Rules for Dubai
Eat daily: Yoghurt or labneh (natural probiotics), lentils/dal (prebiotic fibre), garlic and onion in cooking, high-fibre veg.
Reduce significantly: Ultra-processed food, refined sugar, alcohol, excessive caffeine (more than 2 coffees), fried food.
Hydration: 3L+ water daily. Dehydration is one of the top causes of poor gut motility and bloating in Dubai's climate.
Timing: No heavy meals within 3 hours of sleep. Your gut's rest-and-repair cycle runs overnight and heavy food disrupts it.
🩸 BLOODWORK · DO THIS FIRST
Before spending money on supplements, get a baseline blood panel done. Dubai has excellent clinics. Aster, Mediclinic, and Dubai London Clinic all offer comprehensive panels. Knowing your actual numbers means you supplement what you actually need.
Vitamin D (25-OH)
Most important test. Target: 50–80 ng/mL. Below 30 is deficient. Most Dubai expats are in the 15–25 range.
Serum Ferritin + Iron
For hair loss and fatigue. Ferritin below 70 ng/mL means supplement. Very common in Indian men.
Testosterone (Total + Free)
Baseline at 35 matters. Low testosterone causes low energy, low libido, poor recovery, and difficulty building muscle.
B12 + Folate
B12 deficiency is very common in Indian men and causes brain fog, fatigue, and low mood. Know your baseline.
Thyroid (TSH)
Subclinical hypothyroidism causes fatigue, weight gain, and poor recovery. Often undiagnosed. Worth checking once.
Full Blood Count + CRP
CRP measures systemic inflammation. High CRP = acne, fatigue, slow recovery. Good baseline to track against.