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Table 3 Summary of categorization of dietary supplements based on available literature.

From: ISSN exercise & sport nutrition review: research & recommendations

Category Muscle Building Supplements Weight Loss Supplements Performance Enhancement
Apparently effective and generally safe Weight gain powders
Creatine
Protein
EAA
Low-calorie foods, MRPs, and RTDs
Ephedra, caffeine, and salicin-containing thermogenic supplements taken at recommended doses in appropriate populations (ephedra banned by FDA)
Water and sports drinks
Carbohydrate
Creatine
Sodium phosphate
Sodium bicarbonate
Caffeine B-alanine
Possibly effective HMB (untrained individuals initiating training)
BCAA
High-fiber diets
Calcium
Green tea extract
Conjugated Linoleic Acids
Post-exercise carbohydrate & protein
EAA
BCAA
HMB
Glycerol
Too early to tell α-Ketoglutarate
α-Ketoisocaproate
Ecdysterones
Growth hormone releasing peptides and secretogues
Ornithine α-Ketoglutarate
Zinc/magnesium aspartate
Gymnema sylvestre, chitosan)
Phosphatidl Choline
Betaine
Coleus Forskolin
DHEA
Psychotropic Nutrients/Herbs
Medium chain triglycerides
Apparently not effective and/or dangerous Glutamine
Smilax
Isoflavones
Sulfo-polysaccharides (myostatin inhibitors)
Boron
Chromium
Conjugated linoleic acids
Gamma oryzanol
Prohormones
Tribulus terrestris
Vanadyl sulfate (vanadium)
Calcium Pyruvate
Chitosan
Chromium (non-diabetics)
HCA
L-Carnitine
Phosphates
Herbal diuretics
Glutamine
Ribose
Inosine