Supplement & Food
Alternatives Guide
(For better health – naturally and with support)
1. Magnesium
Symptoms you may have:
- High stress
- Trouble sleeping
- Muscle cramps
Supplement:
- Take Magnesium at night before sleep
Benefits:
- Helps you relax
- Improves sleep quality
- Reduces stress
- Prevents cramp
Veg food sources: Non-veg food sources:
- Pumpkin seeds - Salmon
- Almonds - Tuna
- Spinach - Mackerel
- Banana
- Dark chocolate
- Whole grains
2. Omega-3
Symptoms you may have:
- Dry skin
- Brittle hair & nails
- Joint pains
- Tiredness
- Poor concentration
Supplement:
- Take after breakfast or lunch for better absorption
Benefits:
- Boosts brain & heart health
- Improves skin, hair, nails
- Reduces inflammation & joint pain
- Veg food sources: Non-veg food sources:
- Flaxseeds - Fatty fish like Salmon,
- Chia seeds Sardines, Mackerel
- Walnuts - Fish oil
3. Vitamin B12
- Symptoms you may have:
- Low energy
- Numbness in hands & feet
- Shortness of breath on walking
- Headaches
- Heart palpitations
- Supplement:
- Take with breakfast
- Benefits:
- Boosts energy
- Supports nerve function
- Prevents anemia
- Veg food sources (fortified): Non-veg food sources:
- Eggs
- Fortified cereals
- Chicken
- Nutritional yeast - Fish
- Fortified plant milks - Dairy products
(milk, curd, paneer)
- Liver
4. Vitamin D
- Symptoms you may have:
- Low mood
- Muscle & joint pain
- Hair fall
- Weak immunity
- Difficulty losing weight
- Supplement:
- Take with a fat-containing meal during
breakfast or lunch (not dinner)
- Benefits:
- Boosts immunity
- Supports bones, joints & hair
- Improves mood
- Veg food sources: Non-veg food sources:
- Fortified milk or plant milk - Egg yolk
- Mushrooms exposed - Fatty fish
to sunlight (Salmon, Tuna)
- Fortified orange juice - Cod liver oil
Natural Source;
- 15-20 mins sunlight daily
5. Iron + Vitamin C
- Symptoms you may have:
- Dizziness when standing/sitting
- Leg pain
- Hair fall
- Low energy
- Low period flow
- Supplement:
- Take before lunch with
Vitamin C-rich food
- Vitamin C sources to
Benefits: help absorb Iron:
-Prevents anemia
- Boosts energy - Lemon
- Improves hair health - Orange
- Reduces dizziness & fatigue - Amla
- Veg food sources (take with Vit C) - Tomato
- Spinach (with lemon juice)
- Beetroot Non-veg food sources:
- Raisins
- Pomegranate - Red meat
- Broccoli (mutton, liver)
- Dates - Chicken
- Figs - Fish
- Eggs
6. Probiotics
- Symptoms you may have:
- Gas
- Bloating
- Acidity
- Constipation
- Supplement:
- Take empty stomach or with meals
- Benefits:
- Improves gut health
- Reduces acidity & bloating
- Helps with digestion
- Veg food sources: Non-veg food sources:
- Yogurt with live cultures
- Curd
- Kefir
- Buttermilk - Fermented fish
- Fermented foods
(idli, dosa batter, pickles)
- Kimchi
- Kanji
Client Testimonials
(Before/After Stories)
Real Results | Real Stories | Real Women Healing Naturally
Client’s Success Story
Client 1 : Amrit Sandhu
17 Years of Struggle – Reversed in 7 Months
Meet Amrit Sandhu – a strong, determined woman who battled
PCOD and hormonal imbalance for 17 long years. Irregular periods,
stubborn weight, mood swings, acne, and the
constant fear of infertility had become a part of her life.
But she didn’t give up. She decided to take control. She joined our
PCOS Reversal Program, and with consistent diet support, simple
home-cooked meals, and personalized guidance—everything
changed.
Her transformation?
• Lost 7–8 kgs in 7 months
• Reversed her 17-year-old PCOD symptoms
• Periods became NATURAL & REGULAR
• No medicines, no extreme workouts – just diet & lifestyle
• Glowing skin, high energy, better mood, and most
importantly—confidence restored.
Testimonial 2
Client from UK on her incredible transformation!
• Lost 17 kgs in 4 months with good inch loss
• She successfully managed to fix her gastric issues
• HBA1C levels reduced from 7.2 to 5.7
Her results?
• Lost 3–4 kgs with major inch loss
• Mensural cycle regular naturally
• Hair fall reduced drastically
• Skin visibly improved and started glowing
• Energy levels bounced back – she felt alive again!
And the best part? No fancy superfoods, no starving. Just a
plan that fit her life and goals.
Ready to transform your health?
If you’re still confused or want a personalized food guide
with your symptoms in mind, just reply “diet” or reach
out directly.
Let’s heal your body naturally,
with or without supplements!
Contact us at: +91 82838 1925
DM me on instagram @simratkathuria