How to Choose Safe and Effective Dietary Supplements

As much as I preach “food first,” supplements can play a valuable role in filling nutritional gaps and supporting training. It’s often more practical to bring a scoop of protein powder to a workout than a meal of rice and beans. If you train indoors year-round, your vitamin D levels might be lower due to limited sun exposure. Where you live also impacts your food availability, making supplementation a helpful tool when your diet falls short.

Step 1: Assess Your Needs

Before reaching for a supplement, ask yourself these two key questions:

1. Am I doing everything I can to get the nutrients I need through food? Prioritize whole foods first, as they provide essential vitamins, minerals, and other beneficial compounds.

2. Should I have my nutrient levels checked by a healthcare provider? A sports dietitian (RD) or primary care provider can identify deficiencies and determine whether supplementation is necessary.

Step 2: Consult a Professional

If your sports RD or doctor has clinically identified a deficiency and recommended a supplement, follow their guidance. However, if you hear about a supplement from a teammate or an online source, always check with a qualified expert before taking it.

Step 3: Verify Safety and Quality

The dietary supplement industry is not regulated by the FDA, meaning there’s no guarantee of what’s in a bottle. Contaminants, incorrect dosages, or undisclosed ingredients can lead to serious health risks and even failed drug tests for athletes. To avoid these issues, only choose supplements that are third-party tested by reputable organizations:

• NSF Certified for Sport – Ensures that the product contains what’s on the label and is free from banned substances.

• Informed Choice – Tests for quality and safety, making sure supplements meet high standards for competitive athletes.

Step 4: Use Trusted Resources

Before purchasing a supplement, visit the NSF Certified for Sport or Informed Choice websites to verify if it has been tested for safety. You can search their databases to confirm that the supplement you’re considering is approved.

Hint: There is not a single nootropic blend on the market that has proven efficacy at this time of this post. Please do not waste your money on "brain boosting" supplement blends.

Step 5: Monitor and Reassess

Even after selecting a safe supplement, it’s important to:

• Regularly evaluate if you still need it.

• Follow dosing recommendations.

• Watch for any unexpected side effects.

• Continue prioritizing whole foods in your diet.

By taking these steps, you can make informed choices about supplementation and confidently support your training while protecting your health and performance.

Enroll in the Mindful Nutrition Course for exclusive recipes and meal programs!

Happy snacking!