The Truth About Supplements: What You Need to Know Before You Buy
KEY POINTS:
Supplements like whey protein, creatine, fish oil, and multivitamins can offer health benefits, but quality and necessity depend on the individual.
The supplement industry in the U.S. is not as tightly regulated as in other countries, making it crucial to vet supplement companies before purchasing.
Some supplements may contain toxic contaminants like heavy metals, and it’s important to understand safe exposure limits.
INTRODUCTION
The supplement industry is booming, valued at over $150 billion globally, with millions of people taking various products daily to enhance health, fitness, and overall well-being. However, not all supplements are created equal. Unlike pharmaceutical drugs, supplements are not subject to the same rigorous pre-market testing, which can lead to inconsistencies in quality and safety.
I’ve personally been taking supplements since I first started working out as a teenager. Like many newcomers to the gym, I was eager to see results as quickly as possible and ended up getting conned into buying everything I could afford at my local GNC. From pre-workouts that made my heart race to so-called 'muscle builders' that had no real effect, I wasted a lot of money on ineffective and sometimes questionable products. This article, in part, is to help you not make the same mistakes I made in my youth. Over time, I learned to be more discerning, focusing on the research behind different supplements and vetting the companies that produce them.
While many supplements can be beneficial, it is crucial to ensure that what you are consuming is safe and effective. This article explores how to assess supplement companies, the regulatory landscape of the industry, and the benefits and risks of popular supplements, helping you make informed choices.
IMPORTANCE OF SUPPLEMENTS
Supplements can play a valuable role in filling nutritional gaps and optimizing performance, but they are not a replacement for a well-balanced diet. For individuals with specific deficiencies, targeted supplementation can improve health outcomes. Athletes, for example, may benefit from protein powders and creatine, while those with limited sun exposure may need vitamin D. However, choosing the right supplement from a reputable company is essential to ensure safety and effectiveness.
MOST POPULAR AND EFFECTIVE SUPPLEMENTS
1. Whey Protein
Whey protein is a high-quality protein source derived from milk that provides essential amino acids necessary for muscle repair and growth.
Health Benefits: Studies show that whey protein supplementation can promote muscle protein synthesis and aid in recovery post-exercise (Morton et al., 2018). It may also support weight management by promoting satiety.
Who Should Take It? Those looking to increase protein intake, especially athletes and individuals who struggle to meet their protein needs through whole foods.
Who Doesn’t Need It? Individuals who already consume adequate protein from whole food sources.
2. Creatine Monohydrate
Creatine is one of the most well-researched supplements, known for enhancing strength and power output in resistance training.
Health Benefits: Research suggests that creatine supplementation can increase muscle mass, strength, and exercise performance (Kreider et al., 2017). It has also been linked to cognitive benefits (McMorris et al., 2007).
Who Should Take It? Strength and power athletes, individuals engaging in high-intensity training, and individuals looking for cognitive and muscular benefits.
3. Fish Oil
Fish oil provides omega-3 fatty acids, which are essential for cardiovascular and cognitive health.
Health Benefits: Studies show that omega-3s can reduce inflammation, improve heart health, and support brain function (Gioscia-Ryan et al., 2020).
Who Should Take It? Those with low fish consumption, individuals looking to improve cardiovascular health, or those managing inflammatory conditions.
Who Doesn’t Need It? Individuals who consume fatty fish regularly and have no omega-3 deficiencies.
4. Multivitamins
Multivitamins provide a broad spectrum of essential vitamins and minerals.
Health Benefits: While their necessity is debated, multivitamins can help prevent deficiencies in populations with restricted diets (Manson et al., 2021).
Who Should Take It? Those with limited dietary variety, pregnant women, and older adults with nutrient absorption issues.
Who Doesn’t Need It? Those with well-balanced diets rich in whole foods.
REGULATION OF SUPPLEMENTS
United States
Unlike pharmaceuticals, supplements in the U.S. are regulated under the Dietary Supplement Health and Education Act (DSHEA) of 1994, which does not require pre-market approval. This means that companies can launch products without demonstrating safety or efficacy. Only after adverse events occur may the FDA intervene.
International Regulation
Other countries have stricter supplement regulations:
European Union: Requires pre-market safety assessments and has stricter labeling laws.
Canada: Supplements are considered Natural Health Products and must be approved by Health Canada.
Australia: Supplements must be registered with the Therapeutic Goods Administration (TGA) and undergo rigorous quality control.
Dangers of Low Regulation of Supplements
The lack of stringent regulation in the supplement industry has led to numerous cases of contamination, fraudulent marketing, and even serious health risks for consumers.
Common Contaminants Found in Supplements
Many supplements contain harmful substances due to poor quality control. Studies have found heavy metals such as lead, arsenic, cadmium, and mercury in protein powders, herbal supplements, and multivitamins. A Consumer Reports investigation found that 15 out of 25 tested protein powders contained concerning levels of heavy metals (Consumer Reports, 2018). Long-term exposure to these contaminants can lead to serious health issues, including kidney damage and neurological problems (Gibson et al., 2019).
In addition to heavy metals, some supplements have been found to contain unapproved pharmaceuticals. A 2018 study published in JAMA (Cohen et al., 2018) revealed that hundreds of weight loss, muscle-building, and sexual enhancement supplements contained prescription drugs not listed on the label, posing significant health risks to users.
Fraudulent Practices by Supplement Companies
Some companies have been caught engaging in deceptive practices, falsely advertising their products or cutting corners on safety measures. For example:
USPlabs was involved in a scandal where their pre-workout and weight-loss supplements contained synthetic, untested stimulants, leading to severe liver damage in multiple users.
Kobayashi Pharmaceutical had a red yeast rice supplement contaminated with toxic compounds, leading to multiple deaths in Japan.
Major retailers like GNC, Walmart, Walgreens, and Target were found in a 2015 investigation by the New York Attorney General’s Office to be selling herbal supplements that either contained little to none of the claimed active ingredient or were substituted with cheap fillers like wheat and houseplants.
WHY REGULATION MATTERS
The FDA does not require supplements to be tested before hitting the market, leaving it up to consumers to verify the safety of their products. Unlike pharmaceuticals, which undergo rigorous clinical trials, supplements are only investigated if adverse health effects are reported.
To ensure safety, consumers should look for third-party-tested supplements from reputable brands and verify ingredient transparency before purchasing.
PRACTICAL TAKEAWAYS
When purchasing supplements, it’s important to prioritize safety, quality, and effectiveness. Given the lack of strict regulations, consumers should take proactive steps to ensure they are getting reliable products.
First, opt for reputable brands that emphasize transparency and rigorous third-party testing. Trusted companies like Puori, Thorne Research, Transparent Labs, and Momentous have built strong reputations by ensuring their products meet high safety and quality standards.
Second, look for third-party testing certifications from organizations such as NSF Certified for Sport, USP Verified, Informed-Sport, and ConsumerLab.com. These certifications confirm that the supplement has been independently tested for contaminants and ingredient accuracy.
Be wary of proprietary blends, as these can obscure actual ingredient dosages, making it difficult to assess effectiveness. Instead, choose products that clearly list all ingredient amounts on the label.
Additionally, avoid supplements with undeclared additives. Some products have been found to contain hidden pharmaceuticals, harmful levels of heavy metals, or microbial contamination. Checking lab reports and independent reviews can help identify potentially unsafe products before purchasing.
Finally, consider whether you actually need a supplement. Not everyone requires additional supplementation, and unnecessary use may lead to potential health risks. Consulting a healthcare professional or getting bloodwork done can help determine if supplementation is beneficial for your specific needs.
By following these guidelines, consumers can minimize risks and ensure they are using supplements that are both safe and effective.
CONCLUSION
Supplements can be valuable tools for health and performance when chosen carefully. However, the lack of stringent regulation in the U.S. makes it essential to do thorough research before purchasing. While whey protein, creatine, fish oil, and multivitamins offer well-documented benefits, they are not necessary for everyone. Understanding individual nutritional needs and consulting a healthcare professional can help determine which supplements, if any, are beneficial.
Additionally, awareness of potential contaminants and the importance of third-party testing cannot be overstated. Supplements should come from reputable companies that prioritize transparency and quality control. Organizations such as NSF Certified for Sport, USP Verified, and Informed-Sport provide valuable verification that supplements meet safety and purity standards.
At Verro, we emphasize high-quality supplementation, which is why we partner with Puori. Their rigorous standards align with our commitment to providing safe, effective products to our clients. When chosen wisely, supplements can enhance health and performance, but they should always complement, not replace, a well-balanced diet and a thoughtful approach to nutrition.
REFERENCES
Cohen, Pieter A., et al. "Unapproved Pharmaceutical Ingredients in Dietary Supplements Associated With US Food and Drug Administration Warnings." JAMA Network Open, vol. 1, no. 6, 2018, pp. e183337. https://doi.org/10.1001/jama.2018.14165.
Gibson, Rebecca, et al. "Heavy Metal Contamination in Supplements: A Systematic Review of Public Health Risk." Environmental Research, vol. 179, 2019, p. 108726. https://doi.org/10.1016/j.envres.2019.108726.
Gioscia-Ryan, R. A., et al. "Omega-3 Fatty Acids and Cardiovascular Health: Evaluating the Evidence." Circulation, vol. 141, no. 6, 2020, pp. 567-577. https://doi.org/10.1161/CIRCULATIONAHA.119.041554.
Kreider, Richard B., et al. "International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine." Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 2017, p. 18. https://doi.org/10.1186/s12970-017-0173-z.
Manson, JoAnn E., et al. "Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease." New England Journal of Medicine, vol. 380, no. 1, 2021, pp. 33-44. https://doi.org/10.1056/NEJMoa2114464.
McMorris, Terry, et al. "Creatine Supplementation and Cognitive Performance in Elderly Individuals." Psychology and Aging, vol. 22, no. 2, 2007, pp. 310-318. https://pubmed.ncbi.nlm.nih.gov/17828627/.
Morton, Robert W., et al. "Protein Supplementation to Augment Muscle Hypertrophy and Strength Gains." American Journal of Clinical Nutrition, vol. 108, no. 4, 2018, pp. 714-728. https://doi.org/10.1093/ajcn/nqy045.
"Heavy Metals in Protein Supplements: What You Need to Know." Consumer Reports, 2018, https://www.consumerreports.org/dietary-supplements/heavy-metals-in-protein-supplements/.
DISCLAIMER
This article is for informational and educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider or certified fitness professional before starting any new training program, especially if you have any pre-existing health conditions or injuries. Individual results may vary, and adjustments to training volume, exercise selection, and intensity should be made based on your personal recovery capacity, experience level, and goals.