Supplements are everywhere in the fitness world. Whether you are working toward performance goals, recovering from injury, or trying to fill nutrition gaps, it’s easy to feel like supplements are the missing piece. But not all supplements are helpful, necessary, or safe—and many aren’t even what they claim to be. If you’re wondering whether supplements could support your goals, here’s what you need to know before making that call.
What Counts as a Supplement?
The International Olympic Committee defines a supplement as anything taken in addition to your regular diet with the goal of improving health or performance. This can include:
- Functional foods like vitamin-enriched cereals or fortified beverages
- Sports foods such as protein powders or meal replacement shakes
- Single nutrients like iron or vitamin D tablets
- Multi-ingredient products like pre-workouts or fat burners
In the United States, a dietary supplement is any product taken by mouth that includes ingredients such as vitamins, minerals, herbs, amino acids, or enzymes to supplement the diet.
Why Do People Use Supplements?
Everyone’s reason is unique. Common purposes include:
- Supporting overall health
- Preventing or correcting nutrient deficiencies
- Providing extra energy or meeting caloric needs
- Enhancing performance
- Managing pain or speeding up recovery
- Improving mood or focus
The Food-First Approach
This is a key concept I use when discussing supplements with clients. Food-first does not mean food-only; it means your priority should be to build a solid nutrition foundation through real, whole foods. In practice, that means:
- Eating enough to meet your energy and nutrient needs
- Building meals around whole foods whenever possible
- Fine-tuning your nutrition to support performance and recovery
- Using supplements as a support, not a shortcut
That said, I understand that real life does not always line up with ideal nutrition. Perhaps you do not have easy access to fresh foods or your schedule makes regular grocery runs difficult.
Maybe, like me, you sometimes live off cheese and bread more than you’d like. In these situations, adding a protein shake or multivitamin might not fully cover your needs, but it can help fill in some gaps. The key is to be mindful and deliberate, and when in doubt, always consult your doctor. They may be able to recommend a specific product or brand that is a good fit for you and your health needs.
What Are the Risks?
Even when a supplement appears useful, it is important to weigh the benefits against the risks. These risks can be physical, financial, and in some cases, regulatory. For athletes subject to drug testing, taking a supplement with a banned substance (even unintentionally) can result in severe consequences. The risks arise when:
- Products contain ingredients not listed on the label
- Manufacturing processes are substandard
- Safety testing is insufficient
In rare cases, even common supplements such as multivitamins have been found to contain prohibited substances.
How to Lower the Risk: Third-Party Testing
If you do choose to use a supplement, I strongly recommend selecting one that has been third-party tested. This means an independent organization has verified that the product contains what it claims, is free from contaminants, and meets safety standards. In the United States, look for certifications such as:
- NSF Certified for Sport®
- Informed Choice
- U.S. Pharmacopeia (USP)
Remember that even if a brand is certified, not every product may have been tested. Always check the label, lot number, and certification mark for the specific product you intend to use. And, ultimately, you are responsible for what goes into your body.
Listen to Your Body, Not Just the Label
Before starting any new supplement, always talk with your doctor, especially if you have health conditions, take medications, or aren’t sure what your body actually needs. They can help you make safe, informed choices.
And remember, unless you’re training for something specific, like a competition or performance goal, it’s okay if meeting every single nutrition need isn’t happening overnight.
It takes time, planning, and trial and error. What matters most is how you feel.
If you’re moving better, recovering faster, sleeping more soundly, or just feeling more like yourself, then you’re already doing things right.
Give yourself the space to build that consistency and make changes from a place of support, not pressure. That’s how lasting progress happens.
Frequently Asked Questions About Sports Supplements
What is a sports supplement?
A supplement is any food, nutrient, or compound taken in addition to your normal diet to support health or performance. This can include functional foods, sports nutrition products, and single-ingredient or multi-ingredient formulations.
Do I need supplements to improve my performance?
Not necessarily. Most people can meet their performance and nutritional needs through a well-planned diet. Supplements should only be considered when your food intake is consistent and there is a documented need.
How can I tell if a supplement is safe for me?
Choose products that have been third-party tested by recognized organizations such as NSF Certified for Sport®, Informed Choice, or USP. Always review product labels and check for any warnings, especially if you are subject to drug testing.
What are the risks of taking supplements?
Supplement use can carry risks such as contamination, the presence of banned substances, or inaccurate labeling. These can lead to adverse health effects and, for athletes, potential violations of anti-doping rules.
Should I talk to my doctor about supplements?
Yes. Consult with your doctor before adding any supplements to your routine. They can help identify any nutrient gaps in your diet and recommend brands or products that suit your specific health needs.
CRW Personal Training & Pilates 
Leave a comment