Are Sports Supplements Safe? A Quick Safety Checklist From A Sports Dietitian
Sports supplements can play a role in improving strength, endurance, and recovery for athletes and fitness enthusiasts. Research suggests that sports supplements can improve athletic performance by 2-4% on average. However, ensuring the safety, legality, and effectiveness of these products is just as important as the benefits.
Before taking sports supplements, it’s important to consider the safety and quality of these products, since the safety and regulation of these supplements can be a significant concern. This guide provides key tips to help you make informed choices about incorporating sports supplements into your routine.
Here’s what you need to look out for:
1. Understand Supplement Categories
The Australian Institute of Sport (AIS) has developed a classification system for sports supplements, categorizing them into four groups based on their safety, legality, and effectiveness. Group A includes supplements with strong scientific evidence for safety and performance enhancement, while Group D includes supplements with known safety issues or banned substances. Consult this framework before using any sports supplement to make informed decisions.
According to the International Olympic Committee (IOC) consensus statement, some dietary supplements that can effectively support a sports nutrition plan include sports foods (e.g., sports drinks, bars, gels), medical supplements (e.g., iron, calcium, multivitamins), and performance supplements (e.g., caffeine, beta-alanine, beetroot juice).
Supplements claiming to directly or indirectly enhance performance are typically the largest group of products marketed to athletes, but only a few (including caffeine, creatine, nitrates and specific buffering agents like sodium bicarbonate and beta-alanine) have good evidence of benefits.
2. Make Sure The Supplement Is Legal
Many sports organizations have strict regulations regarding the use of certain supplements, as some may contain banned substances. Ensure that the supplement you intend to use is permitted by your sport's governing body and does not appear on the World Anti-Doping Agency's (WADA) prohibited list.
Many would probably agree that the 2-4% performance benefit of using a supplement is not worth losing your sporting career over.
3. Avoid Contaminated Supplements
Studies have found that up to 85% of sports enhancement and weight loss supplements contain undeclared or contaminated ingredients, including banned substances.
This highlights the importance of verifying the quality and purity of any sports supplements before use. It just goes to show the supplement industry is largely unregulated, and some products may contain undeclared or contaminated ingredients. Look for supplements that are third-party tested and certified by organizations like NSF International or Informed-Sport to ensure quality and purity.
4. Supplements Affect Everyone Differently
The effects of sports supplements can vary significantly between individuals due to factors such as age, gender, training status, and underlying health conditions. Consult with a qualified healthcare professional, such as a sports dietitian or physician, to determine the appropriate supplements and dosages for your specific needs.
When it comes to supplements, more is not always better. It is often not necessary to take certain supplements either, especially if there are concerns with whether or not they’ve been tested, or if there’s strong enough evidence to warrant its use.
5. If You’re Supplementing, Take The Right Dose
When introducing a new supplement, begin with a low dose and gradually increase it over time, if necessary. Closely monitor your body's response and stop taking it if you experience any adverse effects, like gastrointestinal discomfort, increased heart rate, or changes in sleep patterns.
6. Prioritize Whole Foods and a Balanced Diet
While supplements can be beneficial, they should not replace a well-balanced, nutrient-dense diet. Focus on obtaining essential nutrients from whole foods, and use supplements only to address specific deficiencies or support your training and recovery needs.
Remember: food first, supplements as necessary.
Final words
By following this comprehensive sports supplement safety checklist, you can make informed decisions and minimize the risks associated with supplement use. Remember, the health and safety of athletes should always be the top priority. Consult with healthcare professionals, stay up-to-date with the latest research, and make responsible choices when it comes to sports supplements.
Not sure where to start with your nutrition and fitness goals? Schedule a free 15-minute discovery call with me to explore how we can fit sports supplements into your current training regimen.
Hope this helped!
Maria Tanielian
Registered Dietitian/Nutritionniste
IOC Diploma in Sports Nutrition
ODNQ # 7223, CDBC # 2815, SDA # 949, CDO #16856
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