What's Up With Supplements?

REMINDER:

Supplements are intended to supplement — to add to or enhance. They aren’t intended to be your main source of nutrients.

One of the questions I get asked often is "What about protein powder?" Is it beneficial, is it safe, what kind, etc.

We had a good discussion about it last week in my Nutrition Basics workshop, and since it keeps coming up, I wanted to share some info with you.

First things first...

Before you worry about supplementation of any kind, whether it's protein or vitamins, take a good look at what you're currently doing.

You cannot supplement your way out of not eating a vegetable ever, getting crap sleep, and not moving your body.

Your basic healthy habits are your foundation.

Think of it like a house. Fancy light fixtures and decorations can be nice, but it's more important that the foundation is solid.


Supplement 101

The definition of "supplement" is: "something that completes or enhances something else when added to it." (Oxford Languages)

Merriam-Webster defines "dietary supplement" as: "a product taken orally that contains one or more ingredients (such as vitamins or amino acids) that are intended to supplement one's diet and are not considered food."

In the U.S., the Food & Drug Administration (FDA) regulates supplements as food. That means that unlike medications and pharmaceutical products, supplements aren't extensively tested before they go on the market.

That doesn't mean they're all sketchy, though. People with certain conditions or taking certain medications may require supplementation, and in general, protein powder is beneficial.


Protein Powder Basics

I covered this in greater detail in the Nutrition Basics workshop, but the Cliff's Notes version is: We need protein for numerous processes, including synthesizing bone and muscle tissue and supporting immune function.

Protein is comprised of amino acids, nine of which our bodies cannot produce on their own so we must get them from food.

So how much do we need? Roughly 0.6-1.0 grams per pound of bodyweight per day, or 1 palm-sized serving per meal. That means a relatively active person weighing 150 lbs should be getting between 90 and 150g of protein a day.

The Recommended Daily Allowance (RDA) is 0.8 grams per kilogram of bodyweight. Keep in mind that this is the base amount we need for basic functions, not for active lifestyles and building muscle, which require more.

If you regularly consume meat or fish at most meals, you're probably set on protein. Protein powders are super helpful for people who have difficulty hitting those goals.

They're portable, so they're great for traveling and people who are on-the-go often. They're a great way to get enough protein for people who spend a lot of time in an office or live in a dorm without kitchen access. For people who prefer not to eat meat, protein powders are a good way to ensure their protein needs are covered.

It's best to use a complete protein like whey or casein (both derived from milk) rather than a niche product like BCAAs or collagen. BCAAs, or branched-chain amino acids, only contain three essential amino acids, and collagen contains two, so spending your money on a complete protein powder is the biggest bang for your buck.


Other Supplements

I once saw an episode of a popular doctor show that will remain unnamed, during which a guest confessed to being a longtime fan and taking every supplement and product that had ever appeared on the show.

She had spreadsheets to track what to take and when and how much, she spent most of her time managing her supplements, and even the quack doctor seemed stunned by how much she believed each of the claims about the products.

There are thousands, if not millions, of supplements available online and on shelves, and many of them make misleading claims about benefits that haven't actually been tested or verified.

Many supplements can interact with medications, so it's incredibly important to make sure your physician knows what you're taking.

It's also important to keep in mind that if you're not actually deficient in a vitamin or mineral, taking it as a supplement will be a waste of money. You don't get extra credit for ingesting more than you need. Depending on the compound, your body either flushes it out or it builds up in your cells which can be harmful.


The bottom line...

Protein powder is useful, and supplements might be important as well, depending on the individual. Take care of the basics first, and consult with a physician about any additional products you might need or want to take.


Additional info & resources:
"What doctors with patients knew about vitamins and supplements." American Medical Association.
"The Benefits of BCAAs: Are They Right for You?" Precision Nutrition.
"Collagen Benefits: Are The Claims True?" Precision Nutrition.