What’s Supp? Boosting Performance with Supplements You’ve probably taken a supplement or know someone who does, but do you know what they are? Think about the word supplement. It means to complete or enhance something. In nutrition, we think of supplements as ways to meet our personal dietary needs. In exercise, you may broaden this to mean to improve your physical outcomes. As a Warfighter, it’s important you not only stay fueled and physically fit, but also to stay healthy overall. This includes safe and proper use of supplements (if you use them). What Are Dietary Supplements? First and foremost, you should aim to get all essential macronutrients and micronutrients from the five food groups: vegetables, fruits, grains, protein and dairy. These food groups contain both macro- and micronutrients. Macronutrients are carbohydrates, protein and fat. Micronutrients are vitamins and minerals needed by the body in very small amounts. Dietary supplements are ingredients intended to supplement the diet. This might include vitamins, minerals, botanicals/herbs, botanical compounds, amino acids, live microbials (e.g., probiotics) or a combination of these. They come in many forms, including tablets, capsules, soft gels, gel caps, powders, bars, gummies and liquids. What to Consider As a Warfighter, staying physically fit is a top priority. This includes a balanced eating plan, routine physical activity, getting enough sleep and stress management. Supplements for performance range from boosting energy, power and strength to aiding in weight loss. When thinking of incorporating supplements to boost performance, consider how and if they support your intended outcomes. To ensure you are mission ready and making safe decisions with supplement use, check out the OPSS Scorecard for any supplements you are currently taking or are interested in using. When deciding if taking supplements is necessary, a question you should ask yourself is: How can I get this through my eating plan first? It’s generally recommended to only use supplements to fill nutritional gaps, deficiencies or when medically necessary. Speak with your health care team about any and all supplement use. You can also talk to an expert at Operation Supplement Safety (OPSS) for more information. How Can Supplements Improve My Performance? Though all macro- and micronutrients are essential in reaching your physical fitness goals, there are a few supplements that get a lot of buzz in the exercise field. These include creatine monohydrate, caffeine and protein. Each of these are used for different reasons and have been evaluated for safety and effectiveness. Even if they are considered to be beneficial for certain physical fitness outcomes, it’s essential you prioritize your overall health and mission readiness with safety at the forefront. Creatine Caffeine Protein Creatine monohydrate supplies muscles with short-term, intermittent energy. It typically has the best results for high-intensity anaerobic activities such as strength training. It may increase strength and power, though it does not change outcomes in endurance activities. This supplement is often used as powders or drinks. Negative Effects: weight gain due to water retention, possible nausea and diarrhea, muscle cramps and stiffness and heat intolerance Caffeine can reduce pain and boost performance in endurance and long-duration intermittent (e.g., soccer) activities. This supplement is often used as coffee, energy drinks, pre-workout powders and drinks, pills, chews and gels. Up to 400 mg per day of caffeine is considered safe for healthy adults. Negative Effects: troubles sleeping, nausea, vomiting, racing heart and irregular heart rate Protein builds, maintains and repairs muscles. It optimizes muscle response and recovery post-workout. This supplement is often used as powders, drinks and nutrition bars. Negative Effects: None clinically observed Can Dietary Supplements Impact My Military Career? Third-party certified supplements are considered safest as they are tested by well-vetted, independent third-party organizations. Look for BSCG Certified Drug Free, Informed Sport, NSF Certified Sport and USP Verified seals. Pay close attention to your supplement’s labels since companies’ statements are not regulated for truth or accuracy – If it sounds too good to be true, it probably is! It’s also good to search the ingredient list of your supplement through the search function of the DoD-prohibited substances website. If you take a supplement that has prohibited substances, you may not pass urinalysis testing. This puts your career on the line. Refer to DoDI 6130.06: Use of Dietary Supplements in the DoD for official instruction. Even though there are benefits and safe ways to include supplements in your routine, it’s paramount you follow DoD Instruction 6130.06, Use of Dietary Supplements in the DoD, to keep you and your career safe. Prioritize food first before reaching for supplements. Remember to talk to your health care provider about supplement use, especially if you experience unwanted side effects. Additional ResourcesDrug Enforcement Agency - “Controlled Substances”U.S. Department of Agriculture - “Dietary Supplements for Athletes”Warfighter Wellness - “Know the Risks: Performance-Enhancing Drugs”ReferencesDepartment of Defense - “DoD Instruction 6130.06 Use of Dietary Supplements in the DoD”National Institutes of Health - “Dietary Supplements for Exercise and Athletic Performance” - “Operation Supplement Safety”
