To Take or Not to Take? That is The Question

In this abundant world of supplements we ask ourselves all the time; to take or not to take? However, not the question nor the answer are that simple. The supplement industry is a billion dollar making industry. Every week there are new supplements on the shelf that give big promises. Do they work? Do they contain what they're supposed to? Are they safe? These are all questions we need to ask ourselves before we go and spend our salary on them. Let me help by pointing some pros and cons:

                
Pros

• It's convenient, especially for the busy student athlete
• It could potentially help gain muscle
• It could potentially help recover or decrease muscle soreness
• It could potentially help perform better
• Help provide nutrients lacking in the diet
• Help fight inflammation

Cons

• Supplements are unregulated. Due to that, some shady supplements out there contain stimulants, steroids and other illegal substances. Moreover, some contain dangerous components that could cause liver failure, stroke and even death. Here is a great piece by USA Today talking about the risks. There are many more articles like that
• Illegal substances without you knowing, can show positive on a drug test and prevent athletes from finishing school, competing in the college setting (NCAA rules) or even becoming a pro
• Many supplements don't really work (if it sounds too good to be true, it probably is)
• Food is cheaper and can be convenient 
• You can't out supplement a bad diet
• Most foods can provide the pros that supplements do

How to decide if yes or no?!

• Make sure your diet is balanced and healthy first and foremost! If the diet is lacking, fix that. For example: if you skip breakfast, don't take a supplement to compensate, just eat breakfast. If you feel you eat enough vegetables and fruits, whole grains, healthy fats and lean protein then you can consider a supplement, depending on your goals and sport. 
• There are a little more than a handful of supplements that work (based on research) for performance (however, not in all people): whey and protein, creatine, beta-alanine, omega 3, tart cherry juice, beet juice, caffeine, sports drinks, iron (if deficient) and calcium/vitamin D (in certain cases).  
• No matter what, consult with a sport dietitian or a medical professional that understands supplements for performance. Always make sure your doctor knows as well. 
• Use NSF certified safe for sport website or app to make sure its safe and free of contaminants. Use also Supplement411.org to make sure they are not on this list (contains what banned substances were found). 
• Read and research if a supplement works from reliable sources (no, Bodybuilding.com is not a reliable source). If you do not know where to find reliable sources, ask me or any sports dietitian as well as coach, physician or athletic trainer. 

Remember, you can't out supplement a bad diet! Focus on fueling for performance instead.

Let food be thy medicine