Enhancing Performance through Supplementation

author:  Kelly Gill, MS, RD, CSSD, LD


This infographic is designed for the athlete looking for the competitive edge, but it also is useful for any health seeking person.  Here, I have listed some of the most popular supplements and have provided an explanation of the proposed benefits, in addition to listing whether or not it works, whether or not it is safe, and the recommended dose.

However, before I can promote any supplement, I must state this disclaimer:  Supplements are only as effective as the diet they are supplementing.  In other words, if you aren’t putting good nutrition by way of food in your body, then you can’t expect to take a supplement and have a well-nourished body.

As a dietitian, I stand by the “food first” strategy.  You first, should aim to obtain good nutrition through a well-balanced, healthy diet, full of all the nutrients we need.

However, there are certain nutrients that aren’t plentiful in the average person’s diet, in which case supplementation can be useful.

Also, there are cases in the competitive athlete in which supplements can give an edge over the competition.  However the concern is whether it is legal and whether it is safe.  This infographic covers that information, as well as whether or not it works.

If you are a young athlete, you will gain far greater advantages from physical growth and experience in your sport, than you will ever get from a supplement!  So, be patient with yourself and avoid supplements!


While this list may be very useful, please take the time to do your own research.  And check out my previous post on the supplement industry – no blind buying supplements!  Do the research first and make sure they are third party tested!!

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