The Problem With Supplements

What if you could get stronger without spending more time in the gym? Recover faster so you feel ready for your next workout? What if you could ease the aches and pains of an active life with something from a bottle? This is the powerful, seductive question posed by every supplement on the market.

The problem is, the answer is rarely found in the product itself. The big wins that everyone is chasing are the result of mastering the fundamentals: effective training, quality sleep, and nutrient-dense food. The supplement industry, by comparison, often sells small, unreliable effects coupled with significant, under-publicized risks.

How significant? Independent labs are in a constant battle to expose the truth: labels that outright lie about dosages, fat burners containing banned pharmaceuticals, and protein powders contaminated with toxins. According to the FDA, there were as many as 100,000 different products available to consumers in 2024, up from just 4,000 products in 1994. Additionally, approximately 75% of Americans take some form of supplement. This increased market demand for vitamins and dietary supplements is being driven by a larger focus on health, wellness and prevention among consumers. Since a majority of American adults now use these products, it's time we move beyond the marketing hype and ask a more important question: what are we really buying?

The Evidence: Labels vs. Reality

Time and again, independent analyses reveal a massive gap between a product's marketing and its contents. A 2023 study published in JAMA Network Open examined 57 popular sports supplements marketed for ingredients like turkesterone and Rauvolfia vomitoria. The results were dismal:

• 40 of products contained none of the labeled active ingredient.

• Only 11 (six of 57) of the products contained a dose that was within 10 of the label claim.

• 12 (seven products) contained FDA-prohibited stimulants or nootropics that were not disclosed on the label.

• None of the 8 turkesterone products (its touted as a 'natural steroid' - but data is shady as hell) tested contained even 1 of the labeled amount.

Dr. Pieter A. Cohen, an associate professor at Harvard Medical School and a leading researcher on supplements, commented on similar findings, stating,

"Consumers should be skeptical of claims made on supplement labels... the labels of many products are simply not providing accurate information about what is in the container."

NOTE: There are certain populations that require vitamins due to special needs like vegans, very low calorie dieters, pregnant or breastfeeding mothers, some people with digestive disorders and people suffering from particular diseases. The rest of us are better off getting the bulk of vitamins from the foods we eat.

The Persistent Problem of Hidden Drugs

This isn't a new issue. An analysis across a decade, also in JAMA Network Open, found that the FDA identified hundreds of supplements tainted with unapproved pharmaceutical drugs. These were often sold for weight loss, muscle gain, or sexual enhancement, and many remained on the market even after official warnings. Contaminants included anabolic steroids, erectile dysfunction medications, weight-loss drugs, workout stimulants and mind-altering substances

As the FDA itself has stated, “These products are masquerading as dietary supplements—they may look like dietary supplements but they are not.” A cool science-y label is not a substitute for rigorous quality control.

Why Athletes Must Be Extra Cautious

For competition athletes, the stakes are even higher. A comprehensive review in Frontiers covering 18 years of data tells a sobering story: in about one-quarter of all doping violations, athletes cited a supplement as a source. Nearly half of the athletes were able to provide good evidence supporting their claim. Modern testing is highly sensitive; even a microscopic amount may be picked up and can end a career.

This is because athletes operate under a principle of "strict liability." USADA CEO Travis T. Tygart explains it simply: "Ultimately, athletes are responsible for what they put in their bodies." This makes choosing a safe, verified supplement an absolute necessity.

NOTE: Athletes at, The Enhanced Games, which is being touted as the PED Olympics, won't have to worry.

A Shortlist of Evidence-Backed Ergogenic Supplements

For most lifters and general fitness clients, simplicity and effectiveness are key. The following are the only supplements I consistently recommend. These are the ones I personally take. I also take a fish oil supplement on the recommendation of my cardiologist (partly because I don't eat fish).

• Creatine Monohydrate: Take 3–5 grams per day. It improves high-intensity exercise performance and resistance training outcomes, including strength and hypertrophy. It has an essential role in powering exercise and movement while it also enhances the brain, skeletal system, and hormone regulation. For a full breakdown, see my guide on Creatine.

• Caffeine: If you tolerate it well and your sleep is solid, a small pre-workout dose can enhance performance. I like an espresso and coffee is also a great source. Start with a low dose and avoid taking it late in the day. Learn how to use it effectively in a Guide to Caffeine for Performance.

• Whey Protein: Food should always come first. Use whey protein as a convenient tool to meet daily protein targets, especially when you are busy or struggling to eat enough. No special "fairy dust" blends are necessary.

Most everything else belongs in the "wait and see" category until the research and quality control improve.

A Deeper Look: Protein Powder Contamination

Clean Label Project tested 160 top selling protein powders from 70 brands and generated more than 35K lab data points on heavy metals and industrial chemicals. Here is what matters for lifters and everyday users.

• 47% percent exceeded at least one safety threshold under state or federal benchmarks such as California Prop 65 for one or more contaminants

• Plant based powders showed higher average heavy metals than whey and had about 5 times more cadmium on average

• Chocolate flavors tended to show more lead than vanilla, likely due to cocoa sourcing

• Organic and natural labels were not automatic guarantees of lower contamination, in fact they usually had MORE contamination.

• BPA and BPS detections were low compared to past reports, but not zero

Practical buying tips from these data

• Prefer vetted whey from brands that use NSF Certified for Sport, USP Verified programs or from Consumerlab.com

• Pick simple formulas. Unflavored whey isolate or concentrate from reputable makers reduces extra sources of contamination

• If you choose plant based, look for third party tested blends and rotate sources over time

• Compare serving sizes when reading charts. Risk depends on the amount you actually drink per day

This is one reason I steer clients toward verified whey and away from flashy blends without transparent testing.

A New Problem: Counterfeit Products Online

As reported by sources like Wired and Men's Fitness, counterfeit supplements are a known problem on large online marketplaces (like Amazon). Third-party sellers have been caught impersonating legitimate brands. When buying online, always check the seller's identity, use official brand storefronts, and prioritize products with independent verification.

Why Is the Supplement Industry So Unregulated?

In 1994, Congress passed the Dietary Supplement Health and Education Act (DSHEA), which established the regulatory framework for supplements. This law classifies supplements more like food than drugs, which has significant consequences.

Daniel Fabricant, Ph.D., former director of the FDA's Division of Dietary Supplement Programs, noted the challenge this creates: “The FDA’s authority is largely post-market... the agency doesn’t have the resources to analyze every product on the market.” This means the burden of safety falls heavily on the consumer.

• No Premarket Approval: The FDA does not approve supplements for safety or effectiveness before they are sold.

• "Structure/Function" Claims Are Allowed: Brands can make vague claims like "supports energy," but they cannot claim to treat or cure a disease.

  
  

This post-market enforcement model is the primary reason the industry operates with such variability. While many companies produce excellent products, the low barrier to entry invites bad actors.

How to Buy Supplements Safely

1. Look for Third-Party Verification: Prioritize products that are NSF Certified for Sport or carry the USP Verified mark. Always verify a product on the organization's official database because it is not uncommon for logos to be faked.

2. Use Independent Testing Sites: Check ConsumerLab.com, a subscription service that conducts independent tests on hundreds of popular supplements and publishes the results.

3. Prioritize Simplicity: Single-ingredient products are easier to vet than "kitchen-sink" proprietary blends. Plain creatine, plain whey protein, and caffeine are transparent and effective.

4. Protect Yourself (If You're a Tested Athlete): Visit USADA's Supplement 411 for guidance. Save a few servings from every new container of a supplement you use.

NOTE: Supplements can also interact with some medicines in ways that might cause problems. Here are a few examples:

• Vitamin K can reduce the ability of the blood thinner warfarin to prevent blood from clotting.

• St. John’s wort can speed the breakdown of many medicines and reduce their effectiveness (including some antidepressants, birth control pills, heart medications, anti-HIV medications, and transplant drugs).

• Antioxidant supplements, such as vitamins C and E, might reduce the effectiveness of some types of cancer chemotherapy.

"Manufacturers may add vitamins, minerals, and other supplement ingredients to foods you eat, especially breakfast cereals and beverages. As a result, you may get more of these ingredients than you think, and more might not be better. Taking more than you need costs more and might also raise your risk of side effects. For example, too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Excess iron causes nausea and vomiting and may damage the liver and other organs."

The Myth of Vitamin Insurance

One of the most common arguments for taking a daily multivitamin is that it acts as an "insurance policy" a nutritional safety net to cover any gaps in your diet. It sounds sensible, but this approach is built on a flawed premise: that more is always better, and that there's no downside to topping off your tank. In reality, this "insurance" can come with a surprisingly high premium.

The truth is that our bodies are designed to function within a specific range of nutrient intake. While deficiencies are bad, excess can be just as harmful. Every essential vitamin and mineral has a Tolerable Upper Intake Level (UL) a maximum daily dose unlikely to cause adverse health effects. Consistently exceeding the UL is not "insurance"; it's a gamble with toxicity.

Here’s why that’s a problem:

• Fat-Soluble Toxicity: Unlike water-soluble vitamins (like C and B vitamins) which your body mostly excretes when in excess, fat-soluble vitamins (A, D, E, and K) are stored in your liver and fat tissue. Over time, they can accumulate to toxic levels. Too much vitamin A can cause liver damage and reduce bone strength. Excessive vitamin D can lead to a buildup of calcium in the blood (hypercalcemia), causing nausea, weakness, and serious kidney problems.

  
  

• Nutrient Imbalances: The body is a complex system of checks and balances. It craves homeostasis. Flooding your system with a high dose of one nutrient can disrupt the absorption or function of another. For example, high supplemental zinc intake can interfere with copper absorption, potentially leading to a copper deficiency. Similarly, excess calcium can hinder iron absorption. This isn't creating balance; it's creating a new problem.

  
  

• The False Sense of Security: Perhaps the most insidious risk of the "insurance" mindset is that it gives us a license to be complacent. Taking a pill can make you feel like you’ve checked the "nutrition" box for the day, making it easier to justify skipping vegetables or reaching for processed foods. It encourages you to neglect the real insurance: a diet rich in whole foods that provides not just vitamins, but fiber, phytonutrients, and antioxidants in the synergistic way nature intended.

When you factor in that many common foods like cereals, bread, and beverages are already fortified with vitamins, the odds of needing an extra "insurance" dose become even smaller for most people. For the excess water-soluble vitamins you don't store, you're often just paying for expensive pee. True nutritional insurance isn't found in a bottle; it's built one plate at a time with nutrient-dense, whole foods.

Final Word: Food and Training Win

A majority of U.S. adults take a supplement, but the cornerstones of health and performance remain unchanged. As legendary strength coach Dan John often says, “The goal is to keep the goal the goal.” The goal is strength, health, and performance not collecting tubs of powder.

The big rocks that get you there are smart exercise programming, quality sleep, and whole-food nutrition. Supplements are, at best, the pebbles in the jar. Master the fundamentals first. When the ads promise a miracle in a bottle, your best move is to smile, put it back, and go train.

Want more evidence-based fitness content? Follow along as we separate science from marketing in the world of health and fitness.