Supplements that matter
Hyderabad neurologist Dr. Sudhir Kumar says the only supplements with solid evidence for strength training are protein and creatine — plus vitamin D if you’re deficient — and warns against unregulated or ‘unsafe’ products (hindustantimes.com). New guidance also flags pre‑workouts for nausea and jitters, so check ingredients and consult a clinician before stacking (iestpmache.edu.pe).
The International Society of Sports Nutrition’s 2017 position stand recommends 1.4–2.0 g protein per kilogram of body weight per day for most exercising individuals, and a 2020 meta‑analysis found no additional fat‑free‑mass gains above ~1.62 g/kg/day from extra protein. (tandfonline.com) Creatine monohydrate is among the most‑researched supplements and meta‑analyses show consistent improvements in resistance‑training strength and regional hypertrophy, with common dosing protocols of about 3–5 g per day used in clinical trials. (gssiweb.org) Randomized trials and meta‑analyses report that vitamin D supplementation improves lower‑limb muscle strength mainly in people with low baseline 25(OH)D levels, and U.S. health agencies list muscle function as one of vitamin D’s physiological roles. (journals.plos.org) Multi‑ingredient pre‑workout products often contain stimulants such as caffeine, synephrine, or historically DMAA, and safety reviews and 30+ case reports have linked synephrine‑containing supplements to cardiovascular and neurological events including palpitations, nausea, and arrhythmias. (europepmc.org) U.S. law treats dietary supplements as a special category of food under DSHEA, meaning products do not require FDA pre‑market approval and manufacturers are principally responsible for safety and labeling while the FDA enforces post‑market through recalls and warning letters. (fda.gov) Third‑party certification programs such as NSF Certified for Sport and Informed‑Sport offer batch testing and facility audits to verify label contents and screen for banned or undeclared substances, and U.S. Anti‑Doping Agency guidance endorses such certifications to reduce contamination risk. (nsfsport.com)
