Many athletes who are committed to enhancing their performance use dietary supplements to boost their intake of certain vitamins, minerals, proteins, and other nutrients. Some supplement manufacturers make a variety of claims about their products, saying they can increase exercise efficiency, help athletes meet performance goals more quickly, or reduce the chances of injury.
Some of these claims are backed by reliable research involving long-term human studies. Others are not. Robert Westermann, MD, an orthopedic surgeon with University of Iowa Sports Medicine, answered questions about how thoughtful use of sports supplements can help even recreational athletes fill gaps in their nutritional regimen.
Q: What are people looking for when they ask you about sports supplements?
A: I'm an orthopedic surgeon specializing in sports medicine, so most of the time I interact with patients after an injury or surgery. That’s when I get questions about supplements, and they’re what I sometimes recommend for a faster or more effective recovery from an injury or surgery.
First and foremost, I recommend a healthy, balanced diet and good hydration. After that, you could consider adding supplements such as branched-chain amino acids [to rebuild muscle]. Other supplements that can help with muscle recovery after injury are glycine and creatine to help rebuild muscle, and magnesium, which helps with sleep and muscle recovery.
Q: Are there other supplements that could improve or maintain athletic performance?
A: The three most-studied general supplements are those I mentioned: daily creatine monohydrate, magnesium, and glycine. They have had the most research to support their use in terms of safety and efficacy for general performance.
On top of that, vitamin D is also important. People might be interested in having their vitamin D levels checked—it's a crucial indicator of overall health. Vitamin D needs to be supplemented in everybody, especially for people living in areas that do not get a lot of sun exposure throughout the year.
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Q: Are there potentially harmful supplements?
A: I haven't seen anybody harming their recovery or themselves by taking improper or incorrect supplements. The biggest problem I see is people relying only on supplements instead of engaging in proper training, nutrition, and hydration—there's no substitute for that. I see problems when people expect optimal outcomes without optimizing the basic things first.
Q: Should people be concerned about where they purchase supplements?
A: Yes. Choose a reputable source. If you’re going to buy something online, make sure the source is reputable and has a lot of reviews. Before you purchase a supplement you are unfamiliar with, check the U.S. Food and Drug Administration and the Centers for Disease Control and Prevention for recommendations or warnings.