Which Fitness Supplements Are Worth Considering?

April 23, 2024 Christy Shaw

There's no shortage of fitness supplements lining store shelves, each one promising that extra edge you're looking for. With so many products out there claiming miraculous results, it's easy to feel overwhelmed. So, how do we cut through the marketing hype and pick supplements that actually work and are safe?

In this guide, I'll share some thoughts on supplements, show you examples of safe and effective options, and offer tips on protecting yourself and avoiding potential scams. Ready to dive in? Let's go!

Keep Supplements in Perspective

Before we dive in, let’s clear something up. Supplements are just that: supplementary. Your training and nutrition are what really drive your progress, not the supplements you take. So, if you’re not seeing results, it’s probably because you’re missing one of the basics, not a supplement.

For instance, how’s your nutrition? Are you eating the right number of calories for your goals, getting enough protein, making healthy food choices, and eating on a schedule that works for your training? And what about your training? Are you following a program, getting stronger, and honing your technique? How are you managing stress and sleep?

Think of supplements as the cherry on top of your fitness and health journey. They might offer small benefits, but you should only consider them after nailing down the basics. Mastering these fundamentals will give you way better results than just adding supplements to your routine.

Supplements Worth Considering

So, you've put in the hard work and nailed the basics. Now you're probably wondering if supplements can give you that extra edge. Honestly, I'm not sure about taking things to the "next level," but some supplements might be helpful in certain ways. Only a few can make a noticeable difference, and even then, the benefits are pretty minimal.

But hey, that's still something! Any improvement is great if you like a particular supplement and find it useful. I'm not here to talk you out of taking them; I just want to give you the info you need to make a smart choice, like understanding their effectiveness, potential risks, and other things to watch out for.

Before we dive in, let's get one thing straight: the examples below aren't must-haves. They're just a few supplements backed by research for their safety and effectiveness. This isn't a complete list, so if you don't see a supplement you're curious about, that doesn't mean it's not safe or useful.

Use this list as a starting point, but make sure to do your research and, ideally, chat with your doctor before adding new supplements to your routine. With that said, here are six supplements worth considering.

Supplement Industry Deception

I can't stress enough how crucial it is to educate and protect yourself in the supplement industry. Unlike many other fields, this industry is pretty unregulated, leading to a wide range in product quality and integrity. Here are some things to watch out for.

Overhyped Marketing Claims

Unfortunately, many companies use marketing tactics that exploit your emotions and vulnerabilities, promising quick fixes for your biggest insecurities. This kind of marketing feeds into the fantasy of achieving significant results with minimal effort.

Be cautious of supplements that claim to deliver rapid results with little to no effort. Statements like "lose 10 pounds in one week" or "build muscle overnight" should ring alarm bells. Even the best supplements can only support your fitness journey, not provide shortcuts.

A supplement can never replace hard work, patience, time, and consistency. Your body can only build muscle and lose fat at a certain rate, and supplements can't speed up the process or make up for bad habits.

Fake Before-and-After Photos

Manipulated before-and-after photos are a classic trick to set up unrealistic expectations. It's super important to look at these photos with a pinch of skepticism and think about where they came from.

Sure, images from reliable sources are probably legit, but some folks get pretty crafty. They'll use tricks like changing the time of day, tweaking the lighting, dehydration, or even pumping up their muscles to snap "before-and-after" pics on the same day that look like real fat loss or muscle gain. And let's not forget about good old Photoshop for those extra tweaks.

So, whenever you're faced with bold marketing claims, keep a critical mindset. Remember, no supplement can promise you results. If you see "results or your money back" on a label, it's a good idea to be skeptical at the very least—and maybe even steer clear of that product.

The Many Unknowns of Proprietary Blends

Proprietary blends can be pretty shady, so it's always good to be skeptical of them. These blends tell you the total weight of the ingredients but keep the dosage of each one a secret. Companies might say it's to protect their secret formula, which could be true, but there's often something fishy going on.

If a company hides the amount of specific ingredients in its product, you can't know if the key ingredients are even in effective doses. They might also pack these blends with cheaper versions of key ingredients. Sometimes, they also use fancy-sounding science jargon to make the supplement look impressive when it really isn't.

Underdosing of Otherwise Effective Ingredients

As I mentioned earlier, proprietary blends can mask the fact that their ingredients are underdosed. But even supplements that list all their ingredients and amounts can still have this issue. This shows that just because a product is transparent about its contents doesn't mean the active ingredients are at the effective dose.

For instance, some preworkout supplements with creatine only have 1 to 2 grams. If you didn't know that the effective dose for creatine is 3 to 5 grams daily, you might think the preworkout has you covered. To get the full benefits of creatine, you'd need to get more from another source.

Another problem is that if you up your dose of a multi-ingredient supplement to meet the minimum threshold for one ingredient, you might end up taking too much of the others. So, when it comes to multi-ingredient supplements, do a bit of research to make sure each ingredient is properly dosed.

Confusing Serving Sizes

One thing to watch out for—it's not always shady but can be tricky—is misleading serving sizes. Just like with food labels, you should check the serving size of a supplement. Is it one scoop or pill? Or maybe two or even three?

Don't just assume that the serving size is a single unit. Sometimes, the serving is so large that sticking to the recommended dosage can get pretty expensive.

Amino Spiking of Protein Supplements

Did you know that some protein powders aren't as honest about their protein content as you'd think? Here's what's up: some companies use a sneaky trick called amino spiking or protein spiking to save money. Essentially, amino spiking lets companies put less protein in their product than what the label says, but still pass the tests for overall protein content.

They get away with this because while whey protein is pricey, certain amino acids like glycine or taurine are much cheaper when bought individually. If quality tests only measure the total amino acid content and not the specific amounts, a shady company can swap out some of the whey for these cheaper amino acids.

The issue here is that even though the total amino acids might look fine, the actual amount of complete protein in the product is way lower than claimed. What does this mean for you? Well, amino spiking can make the protein powder less effective for muscle building, which is probably why you bought it in the first place.

It can be tricky to spot amino spiking, but here are some red flags to watch out for:

The product lists a proprietary blend of proteins.
The ingredient list includes taurine or glycine.
The ingredient list shows BCAAs or creatine. (Plant-based proteins get a pass, as BCAAs might be necessary.)
The product is unusually cheap compared to similar ones.

Undisclosed Ingredients

You can't always trust labels, as not all supplements contain what they claim. Some have undisclosed ingredients, while others are missing one or more active ingredients listed on the label. Here are a few reasons why undisclosed ingredients can be a serious problem.

Unanticipated Adverse Effects

Undisclosed ingredients in products can pose serious health risks. These ingredients might interact badly with your medications or worsen existing health conditions. For instance, stimulants not listed on the label can cause heart palpitations, increased blood pressure, and, in severe cases, even cardiac arrest. While not everyone will experience these adverse effects, it can be a big issue for those who shouldn't be taking stimulants.

Unknown Risk of Allergic Reactions

People with allergies need to be extra careful with the supplements they choose. An undisclosed ingredient could trigger allergic reactions ranging from mild, like rashes and itching, to severe, like anaphylaxis. Without full ingredient transparency, you can't be sure what you might be getting yourself into.

Consequences of Unintended Doping

Athletes should be particularly concerned about the quality and labeling transparency of their supplements, as an undisclosed ingredient could lead to a failed drug test, barring them from their sport. The most concerning undisclosed ingredients are anabolic steroids, but undisclosed stimulants have been found too. [6]

Commonly Undisclosed Ingredients

While it's tough to list every possible hidden ingredient, some common ones are:

Stimulants like caffeine and synephrine, which can negatively affect some people.
Banned substances like DMAA (1,3-dimethylamylamine), prohibited in many countries due to health risks.
Anabolic steroids, which can lead to liver damage, cardiac issues, hormonal problems, and more. [6]

This problem underscores the lack of regulation in the supplement industry. We depend on manufacturers for accurate ingredient and quantity info, but that's not always what we get.

Everyone should be able to make informed choices about what they put into their body. While I don't mind if someone knowingly chooses to use certain substances, it's not okay for companies to sneak in undisclosed ingredients, as it strips away the consumer's right to choose.

How to Protect Yourself

Unfortunately, there's no guaranteed way to protect yourself, but two tips can help. First, look for supplements that are part of at least one third-party verification program. Second, educate yourself on the effectiveness, benefits, and risks of the supplements you're considering from a reliable source, not just an influencer or blogger.

I consider myself in the latter group, so even my word isn't gospel. I strive to provide trustworthy and accurate info, but I can make mistakes like anyone else. So when it comes to your body and health, trust but verify.

Check for Quality Certification

Several organizations offer independent reviews of supplements or inspect manufacturing facilities. Products with third-party certifications have passed tests for their quality, safety, and performance. Here are some major verification programs to watch for:

ConsumerLab.com (CL)
Good Manufacturing Practices (GMP)
NSF International (NSF)
U.S. Pharmacopeia (USP)

Watch Out for Sponsored Content

Supplement companies want your money, and they might exaggerate a product's effectiveness to get it. They could even emotionally manipulate you with advertising or, worse, lie. Many companies are legit, but even the good ones want to make a profit. That's not bad; it is what it is. It just means it's up to you to be discerning.

Social media influencers often want to sell you something, too, so don't automatically trust the products they promote. They might be promoting something just because they're getting paid, not necessarily because they use or believe in it. Even if they do believe in it, they're subject to the same cognitive biases that we all are.

Be Cautiously Optimistic About Good Reviews

Check out those random posts online—they can be super helpful! It's always nice to read genuine reviews that talk about both the good and the bad. Just keep in mind, though, that we never really know if someone’s experiencing the placebo effect or if they’re giving credit to a product when the real reason for their positive results is a change in habits, like exercising more or eating better. Remember, we’re all human and we can all make mistakes.

Use Free Evidence-Based Resources

The takeaway here is to stay skeptical and do your homework. Luckily, there are some great free resources for supplement research. Check these out:

Examine: They dive into all the research on a supplement and put it online for free in an easy-to-read format. They've got a membership option, too, but even their free info is awesome. (examine.com)
Labdoor: These guys buy products off retail shelves, send them to a lab for analysis, and then post a quality score for each product on their site. It's definitely worth a look to see if your supplement has been tested. (labdoor.com)

Stay informed and be smart about your choices!

Key Takeaways

Supplements can be helpful, but they're not a magic fix. Keep in mind that supplements are meant to enhance or support your fitness goals, not replace good training and nutrition. If you're not getting the results you want, it's worth revisiting your training and nutrition before spending money on supplements.

Once you've nailed the basics, certain supplements could give your fitness results a little boost—but I do mean a little one. Some worth considering are multivitamins, fish oil, vitamin D3, protein powder, creatine, and caffeine.

Finally, remember the supplement industry is full of potential pitfalls and scams. These companies want your money and might not care about your health. So, stay skeptical and do your homework.