Supplements: How to Choose Safe and Effective Products

Uphill Athlete Podcast

In this episode of the Uphill Athlete Podcast, host Steve House and dietitian Alyssa Leib tackle the challenge of choosing safe, effective supplements in a largely unregulated industry. Alyssa explains that the supplement market operates as "the Wild West" with minimal FDA oversight, meaning products can contain banned substances, heavy metals like lead and cadmium, or nothing at all. She emphasizes the critical importance of third-party testing, recommending athletes look for NSF or Informed Sport certifications to ensure products are safe and accurately labeled.

The discussion covers three essential questions before buying supplements: Does it actually work? Is it safe? Does it fit your budget? Alyssa provides specific recommendations including whey protein isolate over concentrate and creatine monohydrate as the gold standard form, while cautioning that popular supplements like collagen lack strong scientific support for joint health. She stresses that no supplement can replace adequate sleep, proper nutrition, and sufficient protein intake, and advises athletes taking medications to consult pharmacists about potential interactions before adding supplements to their regimen.

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