Sailor First Class Michael Moores, a Naval Combat Information Operator, leads a Tabata workout class aboard HMCS CALGARY, in the Indian Ocean during Operation PROJECTION, on June 24, 2021 – Photo credit: Corporal Lynette Ai Dang, Canadian Armed Forces Photo
Many Canadian Armed Forces members use supplements, like creatine and proteins, hoping to enhance physical performance or recovery from training. While some promise muscle gain, weight loss, or slower aging, the efficacy and safety of these products is not guaranteed. Even when used correctly, certain supplements can have negative effects on your health.
The darker side of supplements
What you see is not always what you get when buying these products. Misinformation related to products claiming health benefits can be confusing and dangerous. Many products claim to have benefits through influencers, advertisements, websites or packaging. A number of claims are false or have little supporting evidence.
Limited regulation and monitoring of the supplements industry leaves gaps in ensuring safety and truthfulness of claims. The size of the supplement industry coupled with the constant introduction of new products makes regulation challenging. Consumers can buy these products online from countries where even fewer regulations exist. Studies have shown that supplements do not always contain the ingredients listed on their labels, and can have harmful contaminants like lead or steroids.
If it’s sounds too good to be true, it usually is – questions to ask when it comes to performance enhancers or other supplements:
- Is the information from a credible source with professional expertise? Are there good quality/repeated scientific studies to support the claims?
- Is the information or website recent? Does it have a date? Health evidence changes quickly. Generally, information from the last five years is considered recent. Older evidence might still be valid, but might not be fully updated.
- Is it promoting a one-size-fits-all solution? Are the claims balanced or do they seem too good to be true?
- Is the source trying to sell a product or service? If so, it is more likely to be biased.
Remember – natural does not always mean safe!
Supplements labeled as “natural” can still cause unwanted side effects. Your body can react negatively to them, especially if you have existing medical conditions. The risk of negative reactions increases when you combine supplements with other supplements, medications, alcohol or other substances. If you take supplements, or have questions about them, don’t hesitate to speak with your healthcare provider, especially if you are on medications or have a medical condition. It is important to be careful about what you put into your body.
Remember- athletic performance hinges on three key areas: smart training, good nutrition and adequate rest/recovery.
Facts sheets:
Further information (you are now leaving the Government of Canada website):
Strengthening the Forces (STF) is the CAF/DND’s health promotion program, offering expert information, guidance, training, tools, and leadership support to enhance CAF members’ health and well-being.