What's The Deal With Supplements?
Dietary supplements have always been a large part of the fitness industry. Anytime you walk into a gym, research a fitness pro, read a health magazine, or just scroll through your social media feed, you probably see advertisements for the “best” supplements. They make grandiose claims to change your life, and there seems to be a supplement solution for every problem. So what’s the deal?
First off, what defines a supplement?
The law defines dietary supplements in part as products taken by mouth that contain a “dietary ingredient.” Dietary ingredients include vitamins, minerals, amino acids, and herbs or botanicals, as well as other substances that can be used to supplement the diet.”
The category of supplements is a broad one - multivitamins, fitness supplements like protein powder and pre-workout, protein bars, and even some teas and sports drinks all fall into the category! Appropriate and effective supplementation is possible, however everyone’s needs are unique. While one person may benefit from a daily multivitamin, another from protein powder, and a third from vitamin B12, does NOT mean that you will too. When it comes to incorporating any of these things into your routine, always seek the opinion of your healthcare provider beforehand.
The most notable thing to keep in mind when it comes to the supplement industry is its’ talent for effective marketing. When fitness became a mainstream industry, so did the business of supplements. Corporations have done a great job of making consumers feel like supplements are needed for success. As of 2019, it has grown to be a 40 billion dollar industry. What makes marketing supplements different from food and drugs, is that there is far less oversight and regulation throughout the entire process. This gives companies the ability to make exaggerated (and sometimes completely false) claims. Many companies have even been able to market their own claims as legitimate science so effectively, that many people still believe them to be true. Remember that supplement companies are very good at what they do - selling supplements. So when you are considering purchasing one, keep in mind that advertisements are motivated by financial gain rather than your wellbeing and success.
Being aware of the power of marketing is important in understanding supplements and making the best decisions for your health. So the second thing to always keep in mind is that if a claim seems too good to be true, it probably is. “Fat burners” are a category of supplements that display this perfectly. If “fat burners” really worked, wouldn’t our weight loss problems be solved forever?!
As you consider a supplement’s claims, you should also pay attention to dosage. Even though dietary supplements are not prescription medications, proper dosage is imperative for effectiveness and safety. Some vitamins and minerals can be toxic if too much is consumed, while others can only be absorbed to certain thresholds. Some ingredients can even react with prescription medications. Always check with a healthcare provider before taking any supplement; even a vitamin or mineral.
This brings us to the final and most important part of supplements; safety. As we mentioned above, supplements are monitored differently than both food and medicine. Food produced to be sold is monitored closely by the FDA. Strict standards of preparation, quality, transparency, labeling, and testing are required before a product can be sold. The same goes for over the counter and prescription medication. Supplements, on the other hand, have a lot of grey areas. When a supplement is formulated and sold, there is no official third party testing required. There isn’t even oversight for accurate labeling! So when you are at the store or online to purchase a supplement, there is no guarantee that 1) the supplement does what the label says it does, and 2) that the ingredients list is accurate. This means that the quality, quantity, and composition of product is not verified by any third party before it is sold! If a certain number of negative health effects are reported, such as organ failure or death, the FDA will investigate. However, it can take a large number of reported cases and many months before any action is taken. Find more information about how the FDA regulates and categorizes supplements here.
The good news is that due to public pressure, more and more supplement companies are providing their own third party testing results directly to consumers. There are also some great resources where you can view quality and safety reports of popular supplements before purchasing. As you research products, remember that the most trustworthy sources are ones that do not profit in any way from product sales. Consulting with a trusted healthcare provider, nutritionist, or trainer to help guide you in the right direction and verify safety is always advised.
Have you had any positive or negative experiences with supplements? Is there a supplement you are considering adding into your regimen? Are there any resources that have been helpful to you in sifting through the world of supplements? Share in the comments below!