Supplements for fitness

Decoding Supplement Labels

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Dr. Jarrod W. Brown

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A Guide to Quality in a Wild West Industry

The supplement industry is a booming business, promising everything from enhanced athletic performance to slowed aging. But with minimal regulation, how can consumers navigate the maze of choices and ensure they’re getting a safe and effective product? The key lies in understanding quality indicators and knowing where to look for reliable information.

The Wild West of Supplements

Unlike pharmaceuticals, dietary supplements aren’t subject to the same rigorous FDA approval process. This means manufacturers can bring products to market without proving their efficacy or safety in the same way. While the FDA does regulate manufacturing practices (Good Manufacturing Practices or GMPs), it’s primarily up to consumers to be discerning about the supplements they choose.

Key Indicators of Quality

  1. Third-Party Testing: This is arguably the most crucial factor. Independent organizations like U.S. Pharmacopeia (USP), NSF International, and ConsumerLab.com rigorously test supplements for:
    Supplements that pass these tests earn a certification mark from the testing organization, which they can display on their label.
    • Identity: Does the product contain what it claims to?
    • Potency: Is the ingredient present in the stated amount?
    • Purity: Is the product free of contaminants like heavy metals, pesticides, and bacteria?Performance: Does the product dissolve or break down properly so the body can absorb the ingredients?
  2. GMP Certification: While not a guarantee of efficacy, GMP certification ensures that the supplement was manufactured according to FDA guidelines. This means the facility adheres to quality control standards for manufacturing, packaging, and labeling.
  3. Country of Manufacture: While not always an indicator of quality, knowing where a supplement is manufactured can provide some clues. Countries with stricter regulations may offer more assurance of quality control. However, it’s important to note that even supplements manufactured in the U.S. can contain ingredients sourced from other countries with varying standards.
  4. Manufacturer Reputation: Research the company behind the supplement. Look for transparency about their sourcing, manufacturing processes, and any clinical trials or research they’ve conducted. A reputable company will often have a website with detailed information and contact information for questions.
  5. Label Accuracy: Carefully read the supplement label. It should list all ingredients clearly and accurately, including the amount of each ingredient. Be wary of “proprietary blends” that don’t disclose the specific amounts of each ingredient.
Third Party Testing of Supplements

Finding Third-Party Tested Supplements

  • Check the Label: Look for the certification marks of USP, NSF International, or ConsumerLab.com directly on the supplement label.
  • Visit the Testing Organizations’ Websites: Each organization has a website where you can search for certified products.
  • Use Independent Databases: Websites like Examine.com and Labdoor.com provide independent analyses and ratings of supplements.

Research on Supplements

While third-party testing and GMP certification are excellent indicators of quality, they don’t guarantee a supplement’s effectiveness. It’s essential to do your research on the specific ingredients and their purported benefits. For that, high-quality sources like research journals are your best bet. If you’re looking for reliable sources of information on supplements, particularly in the context of sports nutrition, Here are some reputable scholarly journals that publish research in this area:

  • Journal of the International Society of Sports Nutrition (JISSN): This is a leading journal in the field, publishing research on sports nutrition, including supplements, exercise performance, body composition, and related topics. It’s a go-to source for evidence-based information.
  • Nutrients: This open-access journal covers a broad range of nutrition topics, with a dedicated section on sports nutrition and a strong focus on supplements. They often have special issues focusing on specific areas within sports nutrition.
  • International Journal of Sport Nutrition and Exercise Metabolism (IJSNEM): This journal publishes research on the relationship between nutrition and exercise performance, including studies on the effects of supplements on athletes.
  • Sports Medicine: This journal covers a wide range of sports-related topics, including sports nutrition and the use of supplements. It often features review articles and meta-analyses that summarize the current state of research.

Other Relevant Journals for Supplements Research:

Tips for Evaluating Research:

When reading research on supplements, it’s important to consider the following:

  • Study Design: Look for studies that use a randomized, double-blind, placebo-controlled design, which is considered the gold standard for research.
  • Sample Size: Larger studies generally provide more reliable results.
  • Study Population: Consider whether the study participants are similar to you (e.g., athletes of a similar age and training level).
  • Funding Source: Be aware of potential biases if the study was funded by a supplement company.
  • Peer Review: Ensure the study was published in a peer-reviewed journal, which means it was reviewed by experts in the field.

Where to Find Research:

  • PubMed: This is a free database maintained by the National Institutes of Health (NIH) that indexes a vast amount of biomedical literature, including research on supplements and sports nutrition.
  • Google Scholar: This is a search engine that indexes scholarly literature across many disciplines, including sports science and nutrition.
  • University Libraries: University libraries often provide access to a wide range of scholarly journals and databases.

By utilizing these resources and critically evaluating the research, you can make informed decisions about the use of supplements in your sports nutrition regimen. As always, consult with a healthcare professional before starting any new supplement, especially if you have existing health conditions or are taking medications.

The Bottom Line

Choosing high-quality supplements requires vigilance and informed decision-making. By understanding the key indicators of quality and utilizing available resources, consumers can navigate the supplement market with confidence and make choices that support their health goals.

Posted by

Dr. Jarrod W. Brown

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