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 |