What you need to know about supplements

With a global rise in interest in health and wellness, the supplement landscape can be hard to follow, but the proper guidance can make it much easier.

Supplements are manufactured health and wellness products used for various purposes, like increasing cognitive function, promoting muscle growth and supporting body regulation. 

Some of the more popular supplements people take for workouts include creatine, protein powders and pre-workout among many others. The industry for these types of supplements is massive, with tons of brands essentially selling the same thing, just repackaged. 

One of the main reasons people tend to supplement is that they think it will help them reach their fitness goals faster. But according to Peter Lemon, a kinesiology professor at Western University, a healthy diet is all you need. Your body will naturally get rid of the extra supplements it does not need through bodily functions. 

“In fact, a quality diet should be the priority. For those who have difficulty doing this, supplementation can assist,” says Lemon.

Lemon says for most people, simply changing their diet to more nutrient-rich foods is all that’s necessary. These foods are helpful for physical and mental health, which many supplements claim to help. 

But Lemon recommends supplements if you have a nutrient deficiency that cannot be addressed through diet alone. For example, he suggests iron supplements for most women because iron loss occurs during menstruation. 

“Many athletes benefit from specific supplementation due to increased utilization during training and competition,” says Lemon.

One example would be creatine for its enhancements in many different areas such as ATP production, muscle growth and improvements in brain function.  

Lemon also mentions that athletes should follow specific regimens to excel in their physical abilities for competitions. 

There are some red flags to look out for when trying to understand the industry, such as the quality of the products and whether they have benefits or are just a placebo. 

“[There are] lots of fake products that do nothing. At the same time, there are products out there that contain active pharmaceutical ingredients but claim to be ‘all natural.’ They tend to be supplements related to trends in nutrition or “superfoods,” says Ken Kirkwood, a health sciences professor at Western. 

A simple rule to help with this thought process would be that if it seems too good to be true, it probably is. One example Kirkwood points to is all-natural testosterone boost products, as the efficacious dosage is much higher than the dosage packaged. 

It’s important to fully understand what you are putting into your body because, as Kirkwood says, many products contain certain ingredients that will do more harm than good. 

Another point Kirkwood highlights is the very low number of successful clinically recognized tests that show positive effects of certain supplements compared to what is claimed on the bottle. One example that passed the tests was creatine, which is positive for muscular hypertrophy — the building of muscle. 

The world of supplementation is one that is hard to track and understand, and with many people online giving their own opinions, it can all seem confusing. 

Both Lemon and Kirkwood agree that supplementation should not be the priority. At the end of the day, the number one thing you can do for yourself is look at your diet and get better sleep. If a person still hasn’t reached their individual goal even after proper sleep and diet maintenance, they can inquire about supplements with the guidance of a physician.

“Supplementation can eliminate a deficiency, but for the most part, supplementation is unnecessary when a balanced diet is consumed,” says Lemon.