Sports Supplements: Which Ones Are Actually Worth Considering?
Supplements are a huge industry, and marketing often promises far more than science can back. Food should come first. But a few supplements have decent evidence for certain people.
Better-supported options
- Creatine monohydrate: one of the most researched supplements, shown to support strength and power performance in many people.
- Caffeine: can improve endurance and alertness in moderate doses.
- Protein powder: a convenient way to reach protein goals, not essential.
- Vitamin D: may help if you're deficient, as confirmed by a blood test.
- Iron: only if a doctor confirms a deficiency.
Be sceptical of
- "Fat burners", detox teas and miracle blends.
- Products with long ingredient lists and "proprietary blends".
- Claims without independent studies.
Safety first
- Choose products with third-party testing certifications.
- Avoid taking several stimulants together.
- Check labels for banned substances if you compete in tested sport.
- Tell your doctor about any supplements you take.
Build the foundation
Enough food, quality sleep and consistent training will take you much further than any pill or powder.
Speak to a doctor or registered dietitian before starting supplements, especially if you're pregnant, take medication or have a medical condition.
