Supplements Part 1

Many people now take supplements to help them with health and fitness. The supplement industry is one of the fastest growing industries in the world. In 2012 it was reported that nutritional supplements were producing about $32 billion in revenue in the US and it is projected to double that by topping $60 billion in 2021 according to the Nutritional Business Journal.

The supplement industry is however filled with exaggerated claims  and pseudo-science that are not supported by credible evidence. Many people can make the mistake of putting too much emphasis on supplement at the expense of a proper diet. Unfortunately, most diet supplements are overpriced or useless. If it seems too good to be true, it often is...​

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If you are considering taking a supplement a few things to consider-

• Why are you taking the supplement and what are supposed benefits? (does it help with performance/help build muscle/help recovery/general health/fat loss etc).
• Is there strong evidence to support the use of the supplement and it supposed benefits?
• Are they worth  the money, or just an unnecessary expense?
• Could you get the same benefits through dietary sources?
• Are the safe?
• Are the legal? (especially for tested athletes). 

This blog will look at the research behind supplements taken from research conducted by the International Society of Sports Nutrition- exercise & sports nutrition review update & research recommendations.

Many people will try to rely on supplements before proper training and diet setup, then struggle to reach their goals (say fat loss/health/muscle building).  Proper nutrition and diet plan is the key. 

For fat loss energy balance is key and supplements is way down the list of priorities.

A good example of hierarchy of importance for training and nutrition can be seen in the 2 charts below, from the Muscle and Strength Training Pyramid by Eric Helms.

If we look at the chart we can see the nutrition and strength pyramids are divided up into a logical sequential pyramids of importance. 

The bottom and by far most important aspect for fat or weight loss and the foundation of a fat loss plan at number 1 is 

1. ​E​nergy balance (calorie intake and expenditure), then
2. Macronutrients
3. Micronutrients
4. Nutrient timing
5. and least important- supplements​​

So which supplements work, which one maybe helpful and which have little evidence to support how effective they are or are just crap?

This is taken from The International Society of Sport Nutrition (ISSN)- exercise & sports nutrition review update: research & recommendations (2018).

“Based upon the available scientific literature testing the efficacy and safety of the nutritional supplements discussed herein, all nutritional supplements discussed in this paper have been placed into three categories based upon the quality and quantity of scientific support available”:

Let’s look at the supplements that have

1. Strong Evidence to Support Efficacy and Apparently Safe:
2. Limited or Mixed Evidence to Support Efficacy:
3. Little to No Evidence to Support Efficacy and/or Safety

Each section will be broken down into 

Part 2- Muscle Bulding Supplements

Part 3 - Performance Enhancing Supplements

Part 4- Health Supplements & Conclusion

What Supplements  Are and How They Are They Classified

Dietary supplements may contain carbohydrate, protein, fat, minerals, vitamins, herbs, enzymes, metabolic intermediates (i.e., select amino acids), or various plant/food extracts.
Supplements can generally be classified as convenience supplements (e.g., energy bars, gels, blocks, meal replacement powders, or ready to drink supplements) designed to provide a convenient means of meeting necessary energy or macronutrient needs while also providing support towards attempts at managing caloric intake, weight gain, weight loss, and/or performance enhancement.

Evaluating the available scientific literature is an important step in determining the efficacy of any diet, diet program or dietary supplement. In considering this, nutritional supplements can be categorized in the following manner

1. Strong Evidence to Support Efficacy and Apparently Safe:                         Supplements that have a sound theoretical rationale with the majority of available research in relevant populations using appropriate dosing regimens demonstrating both its efficacy and safety.
2. Limited or Mixed Evidence to Support Efficacy:                                                     Supplements within this category are characterized as having a sound scientific rationale for its use, but the available research has failed to produce consistent outcomes supporting its efficacy. Routinely, these supplements require more research to be completed before researchers can begin to understand their impact. Importantly, these supplements have no available evidence to suggest they lack safety or should be viewed as harmful.
3. Little to No Evidence to Support Efficacy and/or Safety:                                     Supplements within this category generally lack a sound scientific rationale and the available research consistently shows it to lack efficacy. Alternatively, supplements that may be harmful to one’s health or to lack safety are also placed in this category.​

The table below is a summary of categorization of dietary supplements based on available literature (ISSN review update, research & recommendations 2018).

In section 2 there is more detail on muscle building supplements.

Part 2- Muscle Building Supplements

References

• Kerksick et al (2018). ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 1;15(1):38. doi: 10.1186/s12970-018-0242-y
• https://www.forbes.com/sites/davidlariviere/2013/04/18/nutritional-supplements-flexing-their-muscles-as-growth-industry/#7e30e4628845
• The Muscle and Strength Training Pyramid, Eric Helm

Jamie Miller- Personal Trainer
UK Fitness Personal Training
​Aberdeen

Fitness, Nutrition & Personal Training