How to know what dietary supplements to buy

Are the supplement claims valid?

To determine if claims made about an ergogenic supplement are reliable, look beyond the marketing materials. Don’t trust one source of information. Look for more articles or the opinion of experts in the field of nutrition and exercise. Does the claim make sense? If it sounds too good to be true, it probably is.

For example, products that claim to bring about quick improvements, such as an increase in muscle strength over only a day or two, should be viewed skeptically. Products that claim to contain a secret ingredient or formula also are suspicious. Scientific information and medical advances are published, shared, and scrutinized - they would not be kept secret. Another clue that a product may not be all that it promises is the use of popular TV personalities or star athletes as spokespersons in advertisements.

This strategy encourages people to believe that if they use the product, they will look or perform like the spokesperson. The person who promotes a product has no impact on how effective or safe it is.

Where did the claim come from? Is it from an article in a scientific journal? Is it in a magazine? Is it from a company selling a product? Research studies published in reputable scientific journals are the most reliable source of information. Be aware, however, that one research study is never final proof. Several well-done studies are needed to establish the effectiveness of a substance, and completing such studies may take years.

However, the results of a new study may look too good to wait for validation, and an article in a magazine or newspaper may be based on a single new scientific study. Articles in magazines and newspapers may be reliable. But they also are written to sell magazines. Claims may be exaggerated to make a magazine cover or newspaper headline more appealing.

Looking at the credentials of the person who wrote the article also can help. Articles written by people with nutrition or sports medicine degrees, or by registered dietitians, are usually reliable.

Is the product safe at the recommended dose?

Many nutritional supplements are safe at low doses but have adverse effects at high doses. The dose recommended to improve performance may have side effects that outweigh any benefits. For example, large amounts of caffeine have an ergogenic effect, but in many people, this dose causes intestinal cramps that impair performance.

The length of time over which the product must be taken also should be considered. Some ergogenic aids must be used continuously to have an effect, but may be unsafe in the long run. Others are so new that no one yet knows what the long-term effects will be.

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