Sports Supplements: A Sensible Guide
What the evidence says, what to be careful of, and why food comes first
Sports supplements, also called ergogenic aids, are products used to support performance, recovery or general health. They come as powders, tablets, gels, bars and drinks. A few are genuinely useful. Many rely on clever marketing rather than strong evidence, and some carry real risks. This guide helps you tell the difference.
Food first, but not always food only. A few tested supplements can be sensible where food genuinely cannot do the job, for example vitamin D in winter, creatine, or a carbohydrate gel mid-race.
When a supplement might help, and when it is probably not needed
It might help if
- You regularly cannot hit a nutrient target from food
- Training raises your needs beyond your diet
- There is good evidence it works
- It manages a known deficiency, ideally confirmed by a test
It is likely not needed if
- Your diet already meets your needs
- A simple food change would do the same job
- You are not sure why you are taking it
- The product is not third-party tested
The evidence, at a glance
| Supplement | May support | Evidence |
|---|---|---|
| Creatine monohydrate | Strength, power, lean mass and recovery | Strong |
| Whey protein | Meeting daily protein targets | Strong |
| Caffeine | Focus, strength and endurance | Strong |
| Beta-alanine | Hard efforts lasting 1 to 10 minutes | Good |
| Sodium bicarbonate | Short, high-intensity efforts | Good |
| Dietary nitrates (beetroot) | Endurance and a lower oxygen cost of exercise | Good |
| Vitamin D | Muscle and bone health if low. NHS advises 10 mcg a day in autumn and winter | Good |
| Omega-3 (EPA/DHA) | Recovery and general health | Good |
| Collagen | Tendon, ligament and joint recovery | Good |
| Probiotics | Gut comfort for athletes prone to upset | Moderate |
| BCAAs | Only if protein is low or you are dieting | Limited |
| Fat burners, ketones, antioxidant megadoses | Marketed for fat loss or energy | Overstated |
Doses used in research vary, and the right choice is individual. Get tailored advice before starting anything new rather than following a label or a social feed.
Know the risks
- Wasted money on products that do little or nothing.
- Side effects, and at high doses real harm, for example vitamin D toxicity.
- Contamination. Supplements can contain banned substances that are not on the label, which can cause a failed drugs test in sport.
- More is not better. Extra doses rarely add benefit and can cause problems.
Scope and honesty
Good practice means staying within professional limits and being open about any conflict of interest. As a nutrition practitioner I give evidence-based guidance, not medical advice or diagnosis, and I do not sell supplements or earn commission on them. A product that is unsafe or banned in sport should never be recommended. For clinical needs or anything involving medication, your GP or a registered dietitian is the right person to see.
This leaflet is general nutritional guidance for education only. It is not medical advice, diagnosis or treatment, and it does not replace advice from your GP or a registered dietitian. Always check with a qualified professional before starting any supplement, particularly if you have a health condition, are pregnant, or take medication.