One way to lessen the risk of blindly believing misleading scientific results is to look at meta-analysis. This searches for patterns between numerous different studies to see if results are repeatable. One interesting article showing the use of this meta-analysis is Nissen and Sharp’s 2002 study on nutrition supplements. They look at supplement effects on muscle growth and strength.
They analyse results of studies between 1967 and 2001 and find some interesting trends. Many of these raise questions about the value of the supplement industry
What do their results suggest?
- Many supplements do not have a great number of studies to back up their efficacy ( begging the question of if any of them are worth the money),
- Creatine does have a positive effect on increasing muscle mass and strength,
- Hydroxy--methylbutyrate (HMB) also has results suggesting a positive effect
- Many supplements, including protein whey powder, don’t have any effect from the studies analysed.
Any Limitations?
- This study looks at the effect on muscle growth and strength, but is not able to give detailed information on side effects from long-term use;
- The authors talk about the risk of negative results not being reported, but there are plenty of studies in this case showing no effect resulting from supplement use, so it appears minimal;
- It depends on who is taking the supplements – there are large spread of results for each supplement, but there is greater confidence that HMB and creatine have an effect;
- This article itself cannot reach a final conclusion on supplements’ efficacy, since more research is required in this area.
Final Note – don’t take any of the above as advice, and I suggest reading a number of more recent articles to see if any of the current evidence persuades you either way about the efficacy of supplement usage. Never rely on one research outcome; look at many sources.
Additionally, always think about the risks involved in taking supplements as well as undertaking the sporting activities you enjoy. Sport involves some risk, usually very apparent to the seasoned athlete. However, supplements involve risk of side effects and most do not have enough long-term evidence to show they are safe for chronic use!
Remember to exercise precaution and think of the chemical risk involved in taking any supplement. You can lessen some risks by using trusted brands that are audited for safety. This removes some risk of unwanted, unlisted ingredients being in the supplement.
To reduce the risk from the actual supplement, use one that has a lot of research, over the long-term, showing no side-effects.
Check out the original research:
Precautionary Principle around Supplements http://www.fda.gov/ohrms/dockets/dockets/95s0316/95s-0316-rpt0154-51-Ref-47-vol112.pdf
Nissen and Sharp, 2002, Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis