silveraw
Level 9 Valued Member
I came across this good summary of how to pick and choose supplements.
Basically a surprisingly high amount of supplements (10-30%) have extra things (test boosters tend to have dangerous “male enhancement drugs” in them). That isn’t including supplements who just don’t have effective dosing of the primary “supplement”. Eg a protein powder that doesn’t have as much protein as on the label.
Supplement regulation is ad hoc. Meaning the regulatory agencies don’t test if the label is what is in the bottle. Consumers basically have to find out on their own.
Look for good third party tested products (NSF safe for sport). Don’t buy from that new supplement company that is advertising on your favorite podcast. And really creatine is the gold standard good supplement. Even that isn’t so great effect wise.
I also really like the concept of tiers. Tier 1: known effective with rare downsides. (Creatine)
Tier 2: contextually effective and effective dose common in foods. (protein powder, caffeine)
Tier 3: new and unproven either way
Tier 4: not effective
Tier 5: actively harmful
Edit: added more cliff notes.
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