Someone has recommended that you should take a particular supplement, or you have seen a product advertised to produce results that you want. How do you evaluate the safety and efficacy, and what questions should you ask before taking a supplement? Continuing the previous post, Researchers from The Exercise & Sports Nutrition Lab, A&M University in Texas have recently published a comprehensive review in the Journal of the International Society of Sports Nutrition, (ISSN) that provides such guidance.

The ISSN recommends evaluating the validity and scientific merit of claims made when assessing the ergogenic value of a dietary supplement. Supplements based on sound scientific rationale with direct, supportive research showing effectiveness may be worth trying and/or recommending. However, those based on unsound scientific results and/or little to no data supporting the ergogenic value of the actual supplement/technique may not be worthwhile.

When evaluating a claim, ask if the theory makes sense. Read reviews about the training method, nutrient, and/or supplement from the appropriate researchers, and/or consult a reliable reference about nutritional and herbal supplements, such as a sports nutrition specialist.

Next, ask if there is scientific evidence supporting the ergogenic claim. If so, were the studies performed on humans or animals? Was there a control group? Were the subjects aware of treatment, or blinded? Were the results replicated by other researchers? Was there a conflict of interest involving the researchers? Basically, the research must be well designed and appropriate to be of any use.

Last, but not least, ensure that the supplement is legal and safe. Some athletic associations have banned the use of various nutritional supplements (e.g., prohormones, ephedrine containing products and herbs, “muscle building” supplements, etc). In addition, many supplements have not been studied for long-term safety or may interact with current medications. People who consider taking nutritional supplements should be well aware of the potential side effects and make informed decisions. Consult a physician to see if there are any underlying medical problems that may contraindicate use.

The bottom line is that making informed decisions can help you stay healthy and fit. Don’t risk your health or waste your money on products that may be of no benefit. If you need additional guidance consult your physician or a sports nutrition specialist.

Read an abstract of the article here.