Incorporating supplements in to a training regimen must be strategic and well thought out. You don't want to go around purchasing any and every supplement to include in your routine just hoping something sticks. In order to see benefits from consuming supplements, there are a few things you should think about before buying a product.
1. Supplements Fill Cracks, not Craters.
I’ve used this quote a couple of times in previous blogs and it still holds true. Supplementation is an important piece of the performance puzzle, but it is never there to replace anything. A multi-vitamin isn’t taken to replace healthy eating, vitamin D isn’t taken to replace going outside and getting natural sunlight, and caffeine shouldn’t be used to constantly counteract drowsiness due to bad sleep habits. The list could go on and on and holds true for everything. Supplements should be consumed and utilized, but not counted on as the foundation of training.
2. Make sure you’re buying something with an “NSF” label
The Dietary Supplement Health and Education Act of 1994 (DSHEA) makes regulating supplements very tricky. Under the DSHEA, Manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded. That means that these firms are responsible for evaluating the safety and labeling of their products before marketing to ensure that they meet all the requirements of DSHEA and FDA regulations. Due to this, the FDA is only responsible for taking action against any adulterated or misbranded dietary supplement product after it reaches the market.
That’s where the NSF (National Sanitation Foundation) label comes in to play. All of the supplements that our athletes take must have the NSF label, and I would say the same should be done for the general population. The NSF label provides assurance that a product was impartially reviewed to established standards or guidelines. It also confirms that product labeling and claims have been objectively verified by a trusted third party. Basically, you're ensuring yourself that you have purchased a safe and quality product.
3. Be wary of anything promoting a quick fix
Marketing plays a huge role in the public purchasing supplements and the subsequent consumption. My advice before buying anything is to just do a little research. Pretty much every supplement (not necessarily the individual brand) has been in a research study at some point and has results on purported benefits. “Get to sleep faster and stay asleep!”, “Improve joint mobility!”, “Gain muscle 3x faster!”. Check the ingredients, do a search. The internet is a powerful tool. Some supplements have been researched way more than others (it’s why all in on creatine: Supplement Inside Look: Creatine (nathanwilliamsstrength.com)) but find some information and make a judgment call for yourself as to whether something is worth the money. There is no quick fix. At the end of the day, supplements will not help if you haven’t been putting the work in yourself with solid training/nutrition/sleep. This goes back to point #1.
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