Most Supplements are a waste of money; some can be DANGEROUS.

Popular over-the-counter supplements, including multivitamins, energy boosters and diet pills, send thousands of Americans to the ER yearly with chest pain, heart palpitations, choking and other problems, according to a report in the New England Journal of Medicine. The supplement industry is largely unregulated; neither safety testing nor FDA approval is required before supplements are sold. There are no requirements that product labeling must list possible side effects.

There are certain circumstances when a dietary supplement is indicated, but these usually have to do with treating a diagnosed nutrient deficiency.

It is easy to become overwhelmed by so many dietary and sports supplements available. Exceptional athletic performance and optimal health come from HARD WORK and a body fueled by GOOD FOOD, not expensive and worthless lotions, potions and pills. 

Some athletes, bodybuilders, and average gym goers take supplementation to an unhealthy--and sometimes illegal--extreme with anabolic steroids, pro-hormones, diuretics, and harmful substances. I often notice numerous "users" in many gyms; I can often tell who they are.

One supplement, which a large body of research has proven effective in building muscle mass when combined with intensive strength training, is creatine (sold as creatine mono hydrate).

Always discuss supplementation plans with a registered dietitian and your individual physician.

Source: Bulletin Today, Health Talk and The American Council  on Exerise.

Ralph Santarsiero