Sports supplements are in the form of drinks, pills, gum, gummies, and powders. They are designed to build muscle or improve endurance. It is a multi-billion dollar industry with thousands of options on the market.
Photo of various supplements in pill, powder, and shake form.
Since these are dietary supplements, they are not regulated by the Food and Drug Administration (FDA). Numerous incidences of supplements containing contaminants or additives not listed on the label have been found. Manufacturers have no obligation to research their supplements or demonstrate benefits. There is no requirement to test the safety of these products before they are marketed and sold. The majority of research has been on adults. There are very few done on teens. Only if a problem occurs will the FDA investigate.
Are they necessary?
I ask this question because, like so many supplements, we have access to all the nutrients we need from food. It is better to acquire our nutrients through what we eat, not from overly processed supplements, which often contain questionable ingredients.
Because this is such a vast topic, I have divided this discussion into three articles. This first article is a general introduction, and the next two will be specific to various categories of supplements. I will briefly review each category to explain potential benefits and side effects. Next week, I will review the protein-building and stimulant supplements. The last article will cover the hormone and hormone derivative supplements.
During puberty, with increasing muscle mass, sports performance can improve quickly. Focusing on proper nutrition and hydration is of utmost benefit.
Parents should be aware of any supplements their child takes and realize they may be unsafe. It is recommended that physicians who take care of youth screen for supplement use, but parents are more likely to be aware and can bring it to their doctor’s attention. Adolescent males are among the most common users.
There are several categories of sports supplements including:
Amino acids
Anabolic agents (testosterone derivatives)
Caffeine
Creatine
Human growth hormone (hGH) and insulin-like growth factor I (IGF-I)
Nitric oxide
Prohormones (DHEA, androstenedione)
Protein
Are they safe?
It is estimated that over 20,000 emergency room visits occur yearly due to side effects from supplements, mostly in teens and young adults. Of those, about 10% are hospitalized.
Simply because they are over the counter does not mean they are safe, particularly when used by consumers they are not intended for.
Most of these supplements were developed for adults, primarily adult men, who are fully grown and developed (completed puberty). They are not designed for those under age 18, nor are there studies in teens to evaluate benefits or potential side effects.
The Dietary Supplement Health and Education Act (DSHEA), passed in 1994, exempts vitamins and supplements from FDA pre-marketing regulation, leaving it up to the manufacturer to evaluate the safety of their product. In other words, there is no outside regulatory oversight.
The FDA maintains a website where you can search for tainted body-building products and other supplements. Tainted means there are active drug ingredients not listed on the label or ingredients found in prescription drugs.
Find it here:
The Department of Defense has developed an “Operation Supplement Safety” supplement scorecard, which can be accessed here:
You can look up specific ingredients and side effects on their site.
They recommend the following guidelines to screen for the safety of supplements:
Is there a third-party certification seal from one of these?
2. Are there fewer than six ingredients?
3. Are any of these words on the label - proprietary, blend, matrix, or complex? If so, these are products to avoid.
(If a product is labeled as a proprietary blend then the manufacturer is not required to list the amount of each ingredient on the label.)
4. Can you pronounce the name of each ingredient?
5. Is the amount of caffeine listed as 200 mg or less per serving?
6. Is the label free of questionable claims or statements?
7. Are the % daily values (DV) on the label 200% or less?
Each of the above is a yes or no question. A score of 4 or higher (yes answers) is considered a safer choice, but remember, these products are designed for adults.
Ingredients should also be checked against the banned substance list for the organization in which one competes, such as the OHSAA.
Other Concerns
Unfortunately, kids get a lot of their information from social media sources. One trend promoted is “dry scooping”, which means eating significant amounts of a supplemental powder before workouts, rather than mixing it with liquid as recommended. This is dangerous for several reasons.
A more concentrated dose is consumed this way.
The powder can be accidentally inhaled, leading to breathing problems.
Choking can occur.
Supplements may contain caffeine, which, when concentrated, can cause heart palpitations and arrhythmias.
Most nutrients a child and adolescent needs can be obtained through proper nutrition. The best people to discuss these topics with children are their parents. Together, they can develop meals and snacks to fuel them properly. The following articles can help and give you ideas for pre- and post-workout meals and snacks:
Photo of healthy, balanced snack boxes with protein (eggs and hummus), fruit (apple slices), veggies (carrot and cucumber sticks), and complex carbohydrates (wheat pita bread). All the nutrition a young athlete needs can be obtained through diet and made to take on-the-go.
These conversations should be ongoing; you can ask for additional help from your pediatrician. The American Academy of Pediatrics does not endorse any body-building supplements or stimulants for youth under 18 but instead emphasizes proper nutrition and training programs. Focus on the basics: hydration, nutrition, training, conditioning, and rest.
This is the safest route for a developing body.
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