Do we know what we are ingesting as we 'push our limits' at the gym?
There are hundreds of brands, some locally made and most internationally manufactured. They come in the form of pills, powders, capsules, gummies, and gels.
JOHANNESBURG – There is always a section on the shelf, if not an aisle, devoted to supplements when one walks into a pharmacy and retail chain shop or a supermarket store.
There are hundreds of brands, some locally made and most internationally manufactured. They come in the form of pills, powders, capsules, gummies, and gels.
Not only are they in stores, but they are also advertised on our social media platforms by pro athletes or fitness influencers with bodies that look like they were sculpted by the Greek gods themselves.
Do supplements work and are they safe? I don’t know, so I asked the experts at the Sport, Exercise Medicine & Lifestyle Institute (SEMLI) at the University of Pretoria.
“Nutritional supplements such as vitamins and minerals may be beneficial by providing essential nutrients that may be deficient in an individual's diet. For athletes, protein and amino acids facilitate muscle recovery, and other supplements such as creatine, beta-alanine, and caffeine enhance athletic performance.”
The SEMLI Sport Science team is currently led by Dr Marcel Jooste, they are a Research Institute that prioritises research, education and training.
It also provides scientific and clinical consultancy services to the public, national and international athletes, UP staff and student-athletes, and students at the TuksSport High School.
When asked what the long-term effects of supplements are, the team points out that too much of a good thing can be harmful. Using an excess amount of any supplement, more than the recommended dosage, can be harmful and block important training adaptations that will negatively affect your sporting performance.
“Some supplements may also interact with prescription medications, resulting in reduced effectiveness of the medication or may even result in adverse effects such as toxicity, liver or kidney damage. Given these potential risks, consulting a healthcare provider before contemplating long-term supplementation is recommended.”
The supplement market has grown over the years with a huge variety available on the market from well-known global companies that have been around since the Stone Age to newer trendy brands that pop up overnight.
But who’s regulating these products?
According to a research paper in the National Library of Medicine called 'Regulating the South African sport supplement industry: 'Whey' overdue', the global sport supplement industry has experienced unprecedented growth in recent years, being equally lucrative in South Africa, where it is growing at an annual rate of 7.7% (in line with the global compound annual growth rate of 6.8%).
Despite the massive worldwide and local demand, this industry remains poorly regulated. From raw ingredient contamination to label compliance discrepancies, the sport supplement industry is an area of growing concern.
“The lack of regulatory oversight remains a concern, as the supplement industry is not as strictly regulated as the pharmaceutical. There are significant limitations in the assurances that supplement companies can provide regarding the safety and effectiveness of their products. Moreover, contamination risks in the supplement industry raise concerns, particularly for athletes who may be subject to anti-doping regulations” said the SEMLI team.
They (SEMLI) further tells EWN the is a risk of inadvertent ingestion of substances that may be present in some supplements, which are prohibited under the anti-doping codes that govern elite sports.
Therefore, some reputable manufacturers opt for third-party testing through organisations such as Informed-Sport or NSF Certified for Sport – these international certification programs screen for banned substances and contaminants.
“While dietary supplements can support nutrition, they are not a substitute for whole foods and should not be relied upon as the sole source of sustenance. Supplements are designed to complement the diet by providing vitamins, minerals, or other nutrients that may be lacking due to specific dietary restrictions or increased physiological demands” said SEMLI.
According to The Sports Science Institute of South Africa (SSISA) in an article written by Devon Da Costa called "Which nutritional supplements are best? A guide to choosing the right supplement": Below are some tips for sportspersons to follow when using supplementation.
Classification System (supplements are classified based on the amount of scientific research conducted on ingredients. The grading of a supplement can change as the scientific research progresses):
Group A – Substantial proof supporting these supplements can aid in performance (depending on sports-specific, individual-specific situations). These supplements include: Bicarbonate, creatine, calcium, carbohydrates, vitamin B12, sports drinks and recovery drinks.
Group B – Lacking substantial proof of beneficial effects. These supplements include: Arginine, bee pollen, carnitine, coenzyme Q10, glutamine, vitamin B12 injections, and spirulina.
Group C – Prohibited use by the International Olympic Committee and World Anti-Doping Agency. These supplements include: anabolic agents (tibolone and osilodrostat), peptide and growth hormones, beta-2 agonists, stimulants and glucocorticoids.
“To make informed decisions, consumers should prioritise supplements that are substantiated by scientific research, provide transparent ingredient information, and are manufactured by established entities. Certifications from reputable third-party organisations such as Informed-sport or NSF Certified for Sport are indicators that a product has undergone rigorous testing for purity and safety” said the SEMLI team.
EWN reached out to the Drug-Free Sport and Dr. Kevin Scheepers Inc. for comment but they didn't respond at the time of publishing.