Supplements exist in many forms. They can be vitamins, protein powders, minerals, probiotics, and more.
This can make walking into the vitamin aisle at a store very overwhelming, so it’s important to know which benefits each supplement offers. We talked with VIS Expert Meredith Parmley, RD, about what we should know when deciding if we should start taking supplements.
What Are Supplements?Nutritional supplements can be any non-food item intentionally added to a nutrition plan to provide you with more nutrients, lower health risks, and improve our overall well-being. Supplements can be in the form of pills, capsules, powders, and even gummies. It’s important to remember that most of our necessary nutrients can be found in our regular fueling from prioritizing different food groups. “Athletes commonly use supplements to prevent or treat deficiency or in attempt to enhance performance,” Parmley says.
What to Know Before We Buy
Supplements can be a great way to help us, but it’s important to know which supplements we could benefit from and which supplements could be a waste of money.
“If [we] suspect nutrient deficiency or insufficiency, a clinical assessment from a healthcare professional or sports RD and confirmation from relevant lab work should be done,” Parmley says. She reminds us that most nutritional supplements can actually be achieved through our regular nutrition. But if we have allergies or other conditions, supplements can be considered.
For supplements that are intended to help us perform better, Parmley says that “it’s important to consider other factors [such as] the age, maturation, and experience level of the athlete.” She also emphasizes the importance of “scientific evidence backing the supplement.” It can be easy to be persuaded by influencers and other athletes, so being sure that we are checking the science behind the supplement is critical for supplement safety. “A sports dietitian can help athletes sort through all the noise out there,” Parmley says.
Taking Supplements Safely
We should be sure to consult a doctor before taking supplements regularly. When we begin taking supplements, it can be useful to take note of any negative symptoms that occur. “All athletes should trial [supplements] ahead of major competitions to see how their body responds,” Parmley tells us.
It can be useful to keep a journal or even a note in our phone of how we are feeling and any changes we experience while taking supplements. If there’s any negative changes that we feel, we should stop taking the product. There’s no need to continue taking the same supplement in hope for a different outcome. After all, they’re intended to help us, not harm us.
