A Guide to Sports Supplements
Getting the right nutrients into your body is vital when you’re regularly engaging in sports and other high-intensity exercises. You’re asking your body to do a lot and you need to give it the right fuel in order to perform the way you want it to. As well as eating a nutritionally balanced diet, some athletes choose to take supplements to ensure optimum nutrition.
This guide will take you through the variety of supplements you could choose to take, the forms they come in and help you make an informed decision of the benefits and risks. You could choose to take a multivitamin, including a number of vitamins and minerals your body needs; if you do, ensure it’s from a reputable brand. It’s always advisable to get guidance from your doctor before you start any new supplement to ensure your safety.
Any new supplement you start to take will vary in how long it takes to ‘take effect’ depending on:
whether you were deficient in the supplement to begin with
how severe any deficiency was and the cause of the deficiency
the dosage you take
the quality of the supplement itself
whether the rest of your diet is balanced (vitamins and minerals rely on each other to work in harmony)
how your body individually reacts and absorbs the supplement
B vitamins
B vitamins including B-12 and B-6 metabolise carbohydrates, fats, and protein. This means they release energy, creating the fuel your body needs to function.
There’s little evidence to suggest that taking additional b vitamins actually enhances athletic performance, however if you’re lacking enough B vitamins, it can negatively affect your performance levels. This study explains that, “although a deficiency of the B vitamins may impair both aerobic and anaerobic exercise performance, supplementation has not been shown to enhance performance in well-nourished individuals.”
Essentially, you can take B vitamins to ensure you are getting enough in your diet, particularly if you feel you may be lacking in their consumption. However, if you have a nutritionally balanced diet, taking an additional B vitamin won’t increase your athletic performance.
Form: B vitamins typically come in tablet or capsule form.
Dosage: Vitamin B-6 should be taken at, “1.4mg a day for men, 1.2mg a day for women” while B-12 should be taken at, “1.5 microgram a day”.
Side effects: There isn’t much evidence to suggest side effects from taking too much B-12. However, taking too high a dose of B-6 over a long period of time can have extreme negative effects, leading to peripheral neuropathy. This means that you lose feeling in your arms and legs, which can be permanent.
Calcium and vitamin D
Both calcium and vitamin D play an important part in maintaining the health of your bones. This is vital for athletes to reduce the risk of fractures. A nutritionally balanced diet should include the calcium and vitamin D you need. However, some athletes may choose to take supplements to ensure they are getting the correct amounts of these vital nutrients.
Form: As a supplement, calcium and vitamin D are typically taken as a tablet.
Dosage: Adults need 10 micrograms of vitamin D a day, and 700mg of calcium per day.
Side effects: If too much calcium is taken, it can lead to stomach upsets. However, if you take too much vitamin D, serious health issues can follow. The NHS explain that when vitamin D is taken is in excess for a long period of time it can, “cause too much calcium to build up in the body (hypercalcemia). This can weaken the bones and damage the kidneys and the heart.”
Iron
Similarly, to B vitamins, Iron can be taken as a supplement if there is a deficiency, which can be common in athletes. Iron is responsible for oxygen uptake, meaning it helps to move oxygen through your bloodstream to where your body needs it. This keeps your energy levels up and helps you to fight fatigue.
This report states that, “Iron deficiency impairs oxygen-carrying capacity and muscle function, and it limits people’s ability to exercise and be active. Its detrimental effects can include fatigue and lethargy, lower aerobic capacity, and slower times in performance trials.”
Form: Iron supplements are typically taken in the form of a tablet.
Dosage: The recommended dosage of iron is, “8 mg/day for healthy men and postmenopausal women and 18 mg/day for healthy premenopausal women”.
Side effects: Gastric upset, constipation and diarrhoea can be a side effect of taking an iron supplement. If iron is taken at too high a dose, it can cause fainting and vomiting.
Creatine
Creatine is a compound found within the cells of your muscles. Many athletes who are taking part in strength training, as well as some who do other intense or endurance exercise, take creatine to increase muscle mass and general strength. A study on the use of creatine in sports explains that, “supplementation with creatine has regularly shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone.”
Form: Creatine supplements usually come in the form of tablets or a powder.
Dosage: The recommended dosage of creatine is, “20 g/day for up to 7 days and 3–5 g/day for up to 12 weeks”.
Side effects: Creatine can sometimes lead to water retention, which in turn can cause weight gain. Other side effects which could occur include nausea, muscle cramps and stiffness, and temperature sensitivity.
Omega 3
During exercise, inflammatory substances are produced which can in time damage your cells. Omega 3 fatty acids combat this inflammation, therefore stopping cell damage, reducing joint pain, and keeping your arteries clear so oxygen can flow to your organs optimally. This 2019 study explains that the benefits of fatty acids include: “their potential anti-inflammatory and antioxidant activity may provide health benefits and performance improvement especially in those who practice physical activity, due to their increased reactive oxygen production.”
Due to the important of Omega 3 for those taking part in regular exercise, many people choose to take it as a supplement.
Form: Omega 3 comes in a fish oil supplement, either as the oil itself or within capsules.
Dosage: Cleveland Clinic state that the recommended dosage is, “daily fish oil supplement that contains 600 to 1,000 milligrams EPA and DHA”. It’s advised not to take more than 3 grams in total of fish oil per day.
Side effects: Side effects of taking fish oil can include fishy breath, stomach upsets and nausea. If you regularly take too much fish oil, it can increase the risk of bleeding.
Magnesium and Zinc
Magnesium has many important functions, one of which is to aid the body in relaxing and recovering after exercise. It even helps you to sleep more restfully! While you can get magnesium from a balanced diet, it’s common to be lacking the right amount of magnesium. Therefore, many athletes choose to take a magnesium supplement.
Zinc plays a vital role in keeping your immune system strong so your body can fight infection, as well as keeping your muscles strong. Often zinc and magnesium are found in the same supplement.
Form: Magnesium and zinc are typically taken in a traditional pill form, or as capsules. Zinc can also be taken in a throat lozenge form.
Dosage: The NHS state that the daily dose of magnesium is: “300mg a day for men (19 to 64 years), 270mg a day for women (19 to 64 years)” and that the daily dose of zinc should be, “9.5mg a day for men (aged 19 to 64 years), 7mg a day for women”.
Side effects: Taking too much magnesium can lead to diarrhoea. Too much zinc can cause serious health issues, reducing the amount of copper the body can absorb, therefore causing anaemia, weakened bones and other associated problems.
Glucosamine
Glucosamine helps to build cartilage and therefore keeps joints healthy. Some athletes take glucosamine during recovery from an injury to aid in healing and shorten recovery time. This study tested the effects of glucosamine on athletes with knee injuries and discovered that, “After 28 days of treatment the patients from the glucosamine group demonstrated significant improvement in knee flexion and extension as compared with the placebo group.”
Form: Glucosamine tends come in a capsule form.
Dosage: A typical recommended dose of glucosamine is 1500mg per day, usually split up into 2 or 3 doses.
Side effects: Unlike many of the other supplements we’ve discussed, side effects are common with glucosamine, even when taking the recommended dose. Side effects can include stomach upsets, headaches, drowsiness, skin irritations and nausea primarily.
Beta-alanine
Beta-alanine is a type of amino acid which aids energy production. As a supplement it can help to reduce muscle fatigue. Research typically shows that it doesn’t have a significant effect on performance during sports activities which last a long period of time, so it’s better for short high intensity exercise.
Form: Beta-alanine usually comes in a tablet, capsule, or powder form.
Dosage: The recommended dosage for beta-alanine is “1.6–6.4 g/day for up to 8 weeks”.
Side effects: The main side effect of bet-alanine is paraesthesia. This is what we commonly know as ‘pins and needles’ and can cause a prickling, tingling or crawling sensation. This supplement can also cause itchy skin.
Protein
Protein plays a vital role in giving your body the energy it needs for exercise and other activity. Essentially when you’re asking your body to perform at high intensities, you need more protein to give it the fuel to do so. Protein can be found in your diet, but as athletes typically need more protein than the average person, many choose to use supplements. It’s common to take protein supplements both before and after exercise.
Form: Protein supplements often come in the form of powder, such as whey protein, which you then turn into a shake. Protein supplements can also come in the form of flapjacks or biscuit bars, as well as in capsules.
Dosage: The National Institutes of Health states that athletes need the following amounts of protein daily: “0.55 to 0.9 g/lb body weight [1.2 to 2.0 g/kg body weight]”
Side effects and risks: Regularly consuming too much protein through supplements can cause health issues. The NHS state that, “in the long term, consuming too much protein can lead to an increased risk of osteoporosis and can also worsen existing kidney problems.”
When choosing to take a protein supplement it’s important to choose a reputable brand, to do your research and not take more than the recommended dosage. It’s always a good idea to seek guidance from your doctor, especially if you’re just getting started with a protein supplement.
Amino acids
Amino acids have many wonderful benefits, particularly for athletes. They keep muscles strong and help them grow; prevent muscle damage; improve muscle recovery; increase endurance performance and more! This study concluded that the amino acid supplement they tested, “contributed to an improvement in training efficiency through positive effects on muscle integrity and hematopoiesis (how the body makes blood cells).”
Form: Amino acid supplements usually come in a capsule form, or come within a whole protein supplement (amino acids make up proteins within the body).
Dosage: Depending on the type of amino acid being taken (there are wide range of types of amino acid), dosage can vary. Ensure you check the specifics of any supplement and get guidance from your doctor.
Side effects: As with dosage, depending on the type of amino acid taken, side effects and risk can vary. Do your research and consult your doctor before adding an amino acid supplement to your diet.
Caffeine
Many athletes choose to add caffeine to their diet to boost their energy levels. The National Institutes of Healthexplain that caffeine, “blocks activity of the neuromodulator adenosine; reduces perceived pain and exertion”.
Some studies have shown that caffeine can enhance performance, especially during activities which have a long duration, such as endurance sports.
Form: Caffeine as a supplement is typically consumed in sports drinks and energy drinks, and often in coffee. It can also be taken as a ‘shot’ meaning a very small drink with high caffeine volume. It can be taken in gel form, or in pills.
Dosage: The recommended dosage is, “400–500 mg/day for adults”.
Side effects: For some people caffeine can cause a racing heart rate, difficulty sleeping and restlessness among other effects. The chances of this are significantly reduced if you consume caffeine at the recommended dosage, and before a taxing activity like sports. If caffeine is taken at an extremely high dose, there is a risk of death.
Testosterone
Natural testosterone can boost strength, endurance, and aerobic capacity among other benefits. Testosterone supplements are a controversial topic and are bannedin many sports. While they were previously used as standard, more recent scientific research suggests that the risks outweigh the benefits, and even go so far as to label taking testosterone for athletic performance as dangerous.
Much of the research suggests that testosterone is ineffective at enhancing athletic performance. This 2019 article from Science Daily explains that, “While 90% of the T booster supplements claimed to boost testosterone, researchers found that less than 25% of the supplements had data to support their claims.”
It you choose to take testosterone it’s vital you check with your doctor and go about this safely: ensure you source your supplements from a reputable source. This 2018 study concluded that, “Testosterone booster products obtained from trusted sources and administered as per the recommendations of the manufacturer may still present some health risks.”
Form: Testosterone supplements or ‘boosters’ typically come in capsules, tablets and powders, but can be added to many other products. These products are not FDA approved and are not safety tested. This 2020 study on the matter concluded that, “Patients should be informed that “T booster” supplements may not have ingredients to support their claims.”
Dosage: Given the research on safety, a safe dose isn’t clear.
Side effects: Side effects of taking testosterone supplements can include acne; fluid retention and weight gain; breast enlargement; decreased size of testicles; decreased sperm count; increased aggressive behaviours; high red blood count leading to clotting risks; increased risk of heart disease; sleep apnoea and more. There is also an increased risk of liver and kidney issues.
Summary
Many supplements can be useful for athletes and can enhance performance. Before you introduce a new supplement, ensure you do your research and get guidance from a medical professional. It’s all about making informed choices about what’s best for you.
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