You’ve probably heard the claims: Build faster muscle, recover better and perform at your peak with performance supplements. Whether you’re hitting the gym, training for a race or just looking to boost your health, people are often swayed by flashy marketing on social media, videos or by professional athletes. But are they really worth the hype?
Performance supplements can be helpful when used correctly, but they aren’t one-size-fits-all. Some work as advertised, while others fall short or even pose risks.
“Supplements are tools—not quick fixes,” said Jacquelin Danielle Fryer, RD, CSCS, with Banner Sports Medicine Scottsdale. “They can complement your routine, but proper nutrition, hydration and recovery should always come first.”
If you want to boost your fitness routine or athletic performance, learn more about performance supplements to make an informed decision about your health.
What are performance supplements?
Performance supplements are products designed to help you reach your fitness and athletic goals. They’re often used to boost energy, build muscle, improve endurance or speed up recovery.
Performance supplements come in many forms, including powders, pills, shakes and bars. “Many performance supplements include protein powders, creatine, caffeine, amino acids and various vitamins and minerals,” Fryer said.
Do supplements really work?
Some performance supplements, like creatine and caffeine, do have science behind them.
“Creatine is one of the most researched performance supplements and has been shown in numerous studies to enhance strength and muscle mass in athletes,” Fryer said. “Caffeine is well-documented for its ability to improve endurance and focus.”
However, not all supplements have the same level of evidence. Marketing materials can overstate their effectiveness, and how well they work often depends on factors like dosage, your body and how ingredients interact.
A big problem with supplements is that the U.S. Food & Drug Administration doesn’t closely regulate them. More than 50% of supplements that are not tested by qualified third parties contain one or all of the following harmful substances: heavy metals, pesticides, herbicides and banned ingredients.
“It’s important to critically evaluate the science behind supplements,” Fryer said. “Check for peer-reviewed studies, talk to your health care specialist and look for third-party testing certifications to ensure your supplements are both safe and effective.”
Potential side effects
Just like with anything you consume, there are possible side effects to taking performance supplements. “Side effects and their severity range depending on the ingredients and your age and overall health,” Fryer said.
Some common side effects include:
- Digestive problems: Bloating, diarrhea or nausea are common with supplements high in protein or creatine.
- Stimulant risk: Products with caffeine can cause fast heart rate, anxiety, insomnia and jitteriness.
- Long-term health concerns: Overusing supplements can harm your body. Too much protein may strain the kidneys, while high doses of certain vitamins or minerals can lead to toxicity.
- Contaminants: Supplements that are not third-party tested may contain harmful substances like heavy metals or banned drugs.
Who should be cautious?
You should avoid or talk to your health care provider first if you are:
- Pregnant or breastfeeding: Some ingredients may harm the baby or pass into breast milk.
- Diagnosed with certain health conditions: “People with health issues like heart disease, kidney or liver problems should be cautious,” Fryer said.
- Taking certain medications: Supplements can interact with some over-the-counter (OTC) and prescription drugs and worsen health conditions.
- A teen or young adult: Their developing bodies may react unpredictably to supplements. “Adolescents, especially, should focus on whole foods rather than supplements,” Fryer said. “The long-term impacts of supplements in this age group are not well understood.”
How to choose safe supplements
When shopping for performance supplements, Fryer recommends looking for these certifications to ensure quality:
- Third-party testing: Indicates rigorous testing for contaminants and banned substances. Look for groups like NSF International and Informed-Sport.
- Good Manufacturing Practices (GMP): Ensures products are made in safe, quality-controlled facilities.
- United States Pharmacopeia (USP) Verification: Common for vitamins and minerals, a USP verification guarantees purity and potency.
“Always choose products with transparent labeling,” Fryer advised. “Reputable brands will list all ingredients, amounts and potential allergens. If a label is vague or makes outrageous claims, that’s a red flag.”
She also recommends speaking with a health care specialist or sports dietitian before starting a new supplement.
Natural alternatives to boost performance
Performance supplements aren’t the only way to enhance your athletic performance. Fryer encourages everyone to prioritize whole foods and healthy habits.
“Incorporating these natural alternatives into a daily routine can provide significant benefits for energy levels and athletic performance without the potential risks associated with some performance supplements,” she said.
Here are some healthy alternatives:
- Balanced nutrition: Lean proteins, complex carbs and healthy fats fuel your workouts. Foods like eggs, fish, quinoa, brown rice and sweet potatoes can support energy and recovery.
- Hydration: Water is important, but options like coconut water or herbal tea can replenish electrolytes naturally.
- Beetroot juice: The nitrates in beetroot juice improve blood flow and oxygen delivery to muscles.
- Green tea: With its moderate caffeine content and high levels of antioxidants, green tea can help improve focus and reduce muscle damage.
- Chia seeds: Packed with omega-3 fatty acids, fiber and protein, chia seeds can help sustain energy levels and improve endurance.
- Bananas: These are a convenient snack and a great source of carbohydrates and potassium. Bananas help prevent muscle cramps and maintain energy during long workouts.
- Sleep and recovery: Quality sleep helps repair muscle tissues and restore energy levels.
- Mindfulness: Stress management techniques like yoga, deep breathing or meditation can improve focus and recovery.
The bottom line
Performance supplements can complement your fitness routine but are not a magic solution. It is important to understand what you’re taking, why and whether it’s safe.
“Supplements are tools, not shortcuts,” Fryer said. “When combined with proper training, nutrition and recovery, they can help you reach your goals. But always do your homework and consult experts to stay safe.”