Ask These Four Questions Before Taking a Supplement
- Does it do what it claims to do—and do you actually need it? Start by asking whether the supplement solves a real need. Many athletes reach for products promising more energy or faster recovery without first addressing root causes like poor sleep, under-fueling, or insufficient training structure.
- Is it safe? Safety includes not only the ingredients themselves but also the presence of contaminants or banned substances. Just because it’s natural doesn’t mean that it’s safe. Some herbs may interact with medications or foods, causing dangerous side-effects.
- Is it third-party tested? Because the supplement industry is poorly regulated, it’s essential to choose products that are independently tested. Look for certifications like NSF Certified for Sport or Informed Sport.
- Does it fit your budget? If a supplement costs more than your monthly food budget, it’s worth questioning whether it’s the best path forward. Most nutrition-related performance gains come from a food-first approach.
Examples of Supplements That Are Hard to Shop For
Collagen
Popular for joint health, collagen has mixed evidence when it comes to performance or injury prevention. It’s well-supported for hair, skin, and nails, but not so much for joints. If you choose to take it, ensure you’re also eating enough total protein and pairing it with vitamin C to support collagen synthesis in the body.
Whey Protein
Whey is high-quality protein source, but often contaminated with heavy metals like lead or cadmium unless third-party tested. Opt for certified options and check whether you’re buying an isolate (lower in lactose, more protein-dense) or a concentrate (closer to whole milk).
What Is Third-Party Testing—and Why It Matters
Supplements are not regulated by the FDA in the same way as food or pharmaceuticals. That means a protein powder could contain anything from sawdust to banned substances or heavy metals. Third-party testing helps ensure that what’s on the label is what’s in the bottle—and nothing more.
Two top third-party certifiers are: NSF Certified for Sport and Informed Sport. Use their searchable databases to find verified products. Avoid anything with a “proprietary blend”—it’s a red flag for unclear dosing and hidden ingredients.
Drug and Food Interactions
Final Tips on Supplement Shopping
Creatine
Look for creatine monohydrate, the most studied and effective form.
Magnesium
For sleep and recovery, choose glycinate or bisglycinate. Avoid citrate if you don’t want a laxative effect.
Greens powders
These can help on expeditions when fresh food isn’t available—but again, only if they’re certified clean.
Conclusion
Smart supplementation starts with smart questions. If you don’t have a clear, evidence-based reason to take a supplement—and a clean, certified product to use—it’s usually better to skip it. Build your base with whole foods, good sleep, and consistent training. Then, if a supplement fills a specific need, use it intentionally.
For more nutrition guidance tailored to endurance and mountain athletes, browse our complete list of nutrition articles.