by GRP dietician Megan Chacosky

Whether you’re an active recreational athlete, or pursuing Olympic-level goals, the world of health and sport supplements can quickly become overwhelming. Even the term “supplement” can be hard to define given the many forms of nutrition additions that exist: pills, capsules, tablets, powders, liquids or food items. In general, in the US, the category of “supplements” is used to define any product that is meant to substitute or add a nutrient (e.g. vitamin, mineral, macronutrient, micronutrient, herb, botanical, stimulant, etc.) to an otherwise complete diet.

Most people pursue supplement use for health and/or performance enhancement, either regularly or for specific occasions. In the space of improved health, supplements like vitamins, minerals, or even tea blends are commonly purchased to help correct a nutrient deficiency, support immune health, improve sleep quality, fill in nutritional gaps for missing dietary foods due to allergies or intolerances, or perhaps assist anticipated nutrient unknowns when traveling. In the world of sport supplements, products boast ergogenic effects such as improved stamina, increased muscle mass, elevated recovery, maintained concentration or focus, boosted energy levels, or enhanced blood flow. Whatever purpose you’re pursuing with your supplement of choice, it’s critical to understand both the common risks & quality standards associated with supplemental products.

While there are certainly lots of problematic potholes to run into with supplement selection, there are also some aspects of supplement labeling that indicate more trustworthy brands or individual products for overall quality and safety. The following markers are consistent green flags that products have undergone more rigorous testing and truly match the ingredients listed on the packaging;  especially for any athlete competing in a level of sport that includes potential drug testing, products containing any of these labels provide greater peace of mind that a supplement is safe to consume at appropriate doses:

Armed with intel on how to select the highest quality supplement, the pharmacy or grocery store shelf can still seem like an overwhelming volume of options to choose from. It is always recommended to speak with a medical professional to glean what specific nutrients you might need or want to supplement with for health; in most cases, this will require a consultation with your healthcare provider, and possibly bloodwork to determine if you have any objective nutrient deficiencies. The following nutrients are the most frequently recommended health supplements, due to their well researched effectiveness and safety:

• Iron (*when taken on a needs basis per recent blood work showing low stores)

• Vitamin C (do not exceed 1,000mg/day; often in general immunity complexes)

• Vitamin D (*when taken on a needs basis per recent blood work showing low stores)

• B12 or B Vitamin Complex (avoid options with any drastically high % daily value ranges)

• Multivitamin (avoid options with any drastically high % daily value ranges)

• Calcium (do not exceed 2,000mg/day)

• Melatonin (1-3mg; when used for adjusting sleep schedule for initial change in time zones)

The world of sports nutrition supplements is a little less well researched than common vitamins and minerals, but decades of high level athlete testing has demonstrated the following supplement options to be both highly safe and consistently effective to support various aspects of performance:

• Caffeine (when taken in appropriate doses; always aim for the lowest effective personal dose)

• Beta alanine

• Creatine

• Sodium bicarbonate

• Protein powders; Branch-Chained Amino Acids (BCAAs)

• Iron, B12, Vitamin D (when used for deficiencies determined through blood work)

• Sports drinks and electrolyte mixes (e.g. Gatorade, Nuun, Scratch)

• Sports bars / protein bars (e.g. Clif, Kind, PowerBar)

For more specific information on effects, types, and amounts of any of these sport performance substances, the website www.examine.com offers a database of nutrition and supplement research, peer-reviewed by licensed dietitians and physicians.

Starting from the place of eating as much variety as you can - especially in produce - sets a strong foundation for overall health, but even some of the most conscientious eaters occasionally need to rely on the supplement world to balance their nutrition, or to reach the tiny incremental gains that make all the difference in tightly contested sports. Using this quick guide on pitfalls to avoid, and quality markers to look out for, will hopefully help make your next trip to the world of supplements feel safer, simpler, and more successful.