Bodybuilding and Performance Enhancement Supplements: What You Need To Know
Why do some bodybuilders and athletes take dietary supplements?
Some bodybuilders and athletes use dietary supplements to try to improve their strength, muscle mass, and energy. However, many of these types of products contain harmful ingredients. Also, for some substances, including glutamine, choline, methoxyisoflavone, quercetin, zinc/magnesium aspartate, nitric oxide, and L-arginine, there’s no clear evidence that they improve athletic performance.
What dietary supplements are banned by the NCAA?
The National Collegiate Athletic Association (NCAA) maintains a list of banned substances and explains that some dietary supplements may contain banned substances not listed on the product labels. BMPEA (a phenethylamine) and DMAA (dimethylamylamine) are two examples of substances banned by the NCAA. More information on BMPEA and DMAA is given below.
Are dietary supplements necessary?
Most of us can meet all of our nutritional needs from food. Health care providers will recommend a supplement if needed—for example, vitamin D if you don’t get much sun and are low on vitamin D, or vitamin B12 if you have difficulty absorbing vitamin B12 from food (including many people over 50 and those with pernicious anemia or digestive disorders) or if you follow a vegan or vegetarian diet that does not include adequate levels of vitamin B12.
What is creatine?
Creatine is an amino acid produced by the body and a popular dietary supplement. It may somewhat enhance the effects of exercise on strength, muscle mass, and endurance. But creatine can have some short-term side effects, and its long-term effects haven’t been well studied.
Is creatine safe?
There have been reports that creatine may impair liver and kidney function. Creatine has also been linked to an increased risk of compartment syndrome, a condition where pressure builds in a muscle compartment and prevents blood flow. People at risk of kidney problems should check with their health care providers before using creatine and be carefully monitored while using it.
There are no data documenting the safety of creatine in children or adolescents. The American Academy of Pediatrics and the American College of Sports Medicine warn that teens should not use performance-enhancing supplements, including creatine, because of the possible health risks.
Do performance-enhancing dietary supplements work?
Studies have looked at a variety of supplements used for bodybuilding or to improve physical performance, including glutamine, choline, methoxyisoflavone, quercetin, zinc/magnesium aspartate, nitric oxide, and L-arginine. There’s no clear evidence these supplements improve athletic performance.
The results of studies on beta-alanine, an amino acid found in food and dietary supplements, are mixed but generally don’t show that it improves athletic performance significantly.
Are bodybuilding supplements safe?
- Dangerous hidden ingredients are an increasing problem in products promoted for bodybuilding, the U.S. Food and Drug Administration (FDA) warns. Consumers may unknowingly take products laced with prescription drug ingredients, controlled substances, and other ingredients.
- Bodybuilding supplements often are adulterated with anabolic steroids that are modified variants of male hormones designed to increase muscle mass.
- Liver injury from taking bodybuilding dietary supplements has increased in recent years. Bodybuilding products are the most common cause of liver injury linked to herbal and dietary supplement use.
- Products containing the stimulants BMPEA or DMAA can cause serious health problems.
- Supplements labeled as containing the herb Acacia rigidula often contain BMPEA, although BMPEA isn’t in the herb and isn’t a dietary ingredient.
- DMAA-containing products marketed as dietary supplements are illegal. In 2013, the FDA began taking action to remove these products from the market. However, DMAA is still found in some products marketed as supplements, including under different names, such as geranium oil.
- Some dietary supplements may interact with drugs or other supplements. Some vitamins and minerals are harmful at high doses. Talk with your health care provider before using a dietary supplement for bodybuilding or endurance.
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NCCIH thanks David Shurtleff, Ph.D., NCCIH, for his review of the update of this publication.
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