Understanding the complex interplay between gut microbiome health, stress levels, and nutrient intake is an important component of a supplement plan for athletes.

Functional medicine lab testing can help determine any problems in these areas that may be hindering performance and can help guide the dosage and duration of supplementation so that an athlete experiences maximum benefits for their sport.

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Women's Health. Beta-alanine Beta-alanine is an amino acid found in poultry, meat, and fish. Vitamin D Vitamin D helps keep inflammation at bay while supporting immune health and recovery.

Iron Particular Importance for Menstruating Female Athletes Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts.

Beetroot Juice Nitrate Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects.

Electrolytes Athletes commonly use electrolytes to help stave off dehydration. Supplemental Protein While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports.

Omega-3 Fish Oil Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes.

Functional Medicine Labs to Test That Can Help You Determine Which Supplement is Best for You Functional medicine labs are excellent for assessing your unique individuality. The following labs are beneficial: Omega-3 Index The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance.

Serum Ferritin and Hemoglobin Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue. Vitamin D Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season.

Electrolytes Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery. Protein There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs.

Usually promoted as a way to build muscle, protein supplements are made from either milk- or plant-based protein. These supplements are typically sold as powders that can be mixed with water, milk, a milk substitute or other liquids.

A significant benefit of protein supplements is their convenience. Whole foods like eggs, fish, chicken, turkey, beans, dairy products and soy are preferred protein sources.

These foods also contain other nutrients, healthy fats, carbohydrates and fiber for additional health benefits. Milk-based protein powders such as whey and casein are popular due to their high concentration of certain essential amino acids that stimulate muscle growth.

However, milk-based protein powders may not be appropriate for people who have milk allergies or follow plant-based diets. In those cases, a soy- or pea-based proteins powders would be preferred.

Whey protein has a high content of leucine, the essential amino acid needed for muscle repair, and is digested quickly to help with muscle repair after activity. Soy protein is digested at a similarly fast rate and also has a complete amino acid profile.

However, most existing research comparing the effects of taking either whey or soy protein has not shown any significant differences in performance benefits for muscle gain or increased strength, particularly in individuals engaged in recreational exercise and fitness rather than competitive sports.

Excess protein in your diet can reduce the diversity of good fiber-fermenting bacteria in your gut while increasing the presence of protein-fermenting bacteria. The latter promote inflammation and make people more susceptible to type 2 diabetes, obesity and other diseases. Like other types of dietary supplements, protein powders are not regulated for safety and quality by the Food and Drug Administration.

Studies have shown that many protein powders on the market contain elevated levels of heavy metals, bisphenol-A BPA , pesticides and other contaminants linked to cancer and other health conditions.

In particular, studies have reported higher levels of contaminants in weight gainer protein supplements. Weight gainers, also called mass gainers, are high-calorie dietary supplements that contain protein, carbohydrates and fat and are intended to promote healthy weight gain.

Studies have not found significant levels of contaminants in standard whey protein supplements, which are safe if consumed in moderation or as directed.

However, Traxler cautions consumers to research any protein supplement they take to find out if it has been tested and reviewed by a third-party agency such as the National Science Foundation NSF , which provides information on the safety, purity and quality of the ingredients in such products.

Brands that are not third-party tested and those with concerning test results should be avoided. HMB comes in two forms: one with calcium and one without. A dose of 3 grams of the type with calcium supplies about milligrams of calcium. Betaine Your body makes betaine, and it is also found in foods such as beets, spinach, and whole-grain bread.

You get about to milligrams a day of betaine when you eat a nutritious diet. Only a few, mostly small, studies have evaluated betaine as a performance supplement. Most of these studies examined the use of betaine supplements to improve strength and power performance in bodybuilders.

The studies found either no performance improvements or only modest ones. Participants in these studies took 2 to 5 grams a day of betaine for up to 15 days. Branched-chain amino acids BCAAs. Branched-chain amino acids BCAAs The amino acids leucine, isoleucine, and valine are known as BCAAs.

Animal foods, like meat, fish, and milk, contain BCAAs. Your muscles can use these three amino acids to provide energy during exercise.

Leucine might also help build muscle. A nutritious diet with enough protein can easily provide 10 to 20 grams a day of the BCAAs. Taking up to another 20 grams a day of BCAAs in supplements seems to be safe. Eating foods containing protein automatically increases your intake of BCAAs.

Caffeine Caffeine is a stimulant in beverages like coffee, tea, and energy drinks and in herbs such as guarana and kola nut. Caffeine is also added to some dietary supplements. Moderate amounts of caffeine might increase your energy levels and reduce fatigue for several hours.

Caffeine might improve endurance, strength, and power in team sports. People have different responses to caffeine. The usual dose of caffeine to aid performance is 2 to 6 milligrams per kilogram of body weight, or about to mg caffeine for a pound person.

By comparison, a cup of coffee has about 85 to milligrams of caffeine. Caffeine intakes of up to to milligrams a day seem safe in adults.

Teenagers should limit their caffeine intake to no more than milligrams a day. Taking milligrams or more a day can reduce rather than improve physical performance, disturb sleep, and cause irritability and anxiety. Taking 10, milligrams or more in a single dose one tablespoon of pure caffeine powder can be fatal.

Bottom Line Sports-medicine experts agree that caffeine can help you exercise at the same intensity level for longer and reduce feelings of fatigue.

They suggest taking 2 to 6 milligrams per kilogram of body weight 15 to 60 minutes before you exercise. The National Collegiate Athletic Association and International Olympic Committee limit the amount of caffeine that athletes can take before a competition. Bottom Line : Sports-medicine experts agree that caffeine can help you exercise at the same intensity level for longer and reduce feelings of fatigue.

Citrulline Citrulline is an amino acid that your body produces; it is also present in some foods. Your kidneys convert most citrulline into another amino acid, arginine.

Your body then transforms the arginine into nitric oxide, which expands blood vessels. This expansion increases blood flow and the delivery of oxygen and nutrients to exercising muscles and speeds up the removal of waste products that cause muscle fatigue.

The research on citrulline as a performance supplement is limited. A few studies find that citrulline might help improve, hinder, or have no effect on performance.

In these studies, participants took up to 9 grams of citrulline for 1 day or 6 grams per day for up to 16 days. Some users have reported that it can cause stomach discomfort. Creatine Creatine is a compound that is stored in your muscles and supplies them with energy. Your body produces some creatine about 1 gram a day , and you get some creatine from eating animal-based foods, such as beef and salmon about milligrams in a 4-ounce serving.

However, it is only when you take much larger amounts of creatine from dietary supplements that it might improve certain types of performance.

Creatine supplements can increase strength, power, and the ability to contract muscles for maximum effort, but the extent of performance improvements from creatine supplements differs among individuals. Use of creatine supplements for several weeks or months can help with training.

Overall, creatine enhances performance during repeated short bursts of intense, intermittent activity lasting up to about 2. Creatine seems to have little value for endurance activities, such as distance running, cycling, or swimming. Creatine is safe for healthy adults to take for several weeks or months.

It also seems safe for long-term use over several years. Creatine usually causes some weight gain because it increases water retention. Rare individual reactions to creatine include some muscle stiffness and cramps as well as GI distress. Bottom Line Sports-medicine experts agree that creatine supplements can improve performance in activities that involve intense effort followed by short recovery periods.

It can also be valuable in training for certain athletic competitions. In studies, people often took a loading dose of about 20 grams per day of creatine in four equal portions for 5 to 7 days and then 3 to 5 grams a day.

Creatine monohydrate is the most widely used and studied form of creatine in supplements. Bottom Line : Sports-medicine experts agree that creatine supplements can improve performance in activities that involve intense effort followed by short recovery periods.

Deer antler velvet. Deer antler velvet Deer antler velvet supplements are made from the antlers of deer or elk before the antlers turn into bone. Deer antlers might contain growth factors that could promote muscle growth. The few published studies have found no benefit from taking the supplement.

Dehydroepiandrosterone DHEA. Dehydroepiandrosterone DHEA DHEA is a steroid hormone produced by the adrenal glands. Your body converts some DHEA into testosterone, the male hormone that enhances muscle size and strength.

The few published studies all in men have found no benefit from taking the supplement. Two small studies in men found no side effects, but in women, taking DHEA supplements for months can increase testosterone levels, which can cause acne and facial hair growth.

The National Collegiate Athletic Association and the World Anti-Doping Agency prohibit the use of DHEA in athletic competitions. Ginseng Ginseng is the root of a plant used for thousands of years in traditional Chinese medicine.

Some experts believe that Panax also known as Chinese, Korean, Japanese, or American ginseng might improve stamina and vitality. Siberian or Russian ginseng has been used to fight fatigue and strengthen the immune system.

Several small studies have examined whether Panax or Siberian ginseng supplements can improve performance. This research provides little evidence that various doses and preparations of these supplements improve performance in athletes or recreational exercisers.

Both Panax and Siberian ginseng seem to be safe. However, ginseng supplements can cause headaches or GI effects and disturb sleep. Glutamine Glutamine is an amino acid that your body uses to produce energy.

Adults consume about 3 to 6 grams a day from protein-containing foods such as meat, poultry, fish, eggs, dairy products, and legumes. Your body also makes some glutamine, mainly from BCAAs.

Only a few studies have examined the use of glutamine supplements for improving performance in strengthening and muscle-building exercises like bodybuilding and for recovering from these exercises for example, by reducing muscle soreness.

Glutamine has either no effect or provides only a small benefit. Iron Iron is a mineral that delivers oxygen to muscles and tissues throughout your body. Cells also need iron to turn food into energy. Iron deficiency, especially with anemia, limits your ability to exercise and be active because it makes you tired and reduces your performance.

The recommended amount of iron to get each day is 11 milligrams for teenage boys, 15 milligrams for teenage girls, 8 milligrams for men to age 50, 18 milligrams for women to age 50, and 8 milligrams for older adults of both sexes.

Recommended amounts are even higher for athletes, vegetarians, and vegans. Teenage girls and premenopausal women have the greatest risk of not getting enough iron from their diets.

A significant benefit of protein supplements is their convenience. Whole foods like eggs, fish, chicken, turkey, beans, dairy products and soy are preferred protein sources. These foods also contain other nutrients, healthy fats, carbohydrates and fiber for additional health benefits.

Milk-based protein powders such as whey and casein are popular due to their high concentration of certain essential amino acids that stimulate muscle growth. However, milk-based protein powders may not be appropriate for people who have milk allergies or follow plant-based diets.

In those cases, a soy- or pea-based proteins powders would be preferred. Whey protein has a high content of leucine, the essential amino acid needed for muscle repair, and is digested quickly to help with muscle repair after activity.

Soy protein is digested at a similarly fast rate and also has a complete amino acid profile. However, most existing research comparing the effects of taking either whey or soy protein has not shown any significant differences in performance benefits for muscle gain or increased strength, particularly in individuals engaged in recreational exercise and fitness rather than competitive sports.

Excess protein in your diet can reduce the diversity of good fiber-fermenting bacteria in your gut while increasing the presence of protein-fermenting bacteria. The latter promote inflammation and make people more susceptible to type 2 diabetes, obesity and other diseases. Like other types of dietary supplements, protein powders are not regulated for safety and quality by the Food and Drug Administration.

Studies have shown that many protein powders on the market contain elevated levels of heavy metals, bisphenol-A BPA , pesticides and other contaminants linked to cancer and other health conditions. In particular, studies have reported higher levels of contaminants in weight gainer protein supplements.

Weight gainers, also called mass gainers, are high-calorie dietary supplements that contain protein, carbohydrates and fat and are intended to promote healthy weight gain. Studies have not found significant levels of contaminants in standard whey protein supplements, which are safe if consumed in moderation or as directed.

However, Traxler cautions consumers to research any protein supplement they take to find out if it has been tested and reviewed by a third-party agency such as the National Science Foundation NSF , which provides information on the safety, purity and quality of the ingredients in such products.

Brands that are not third-party tested and those with concerning test results should be avoided. Creatine monohydrate, more commonly known as creatine, is an organic substance involved in the production of energy for muscle contractions. Although creatine can be obtained from food sources such as meat or fish, some individuals may have difficulty getting the right amount of creatine from foods alone to optimize their athletic performance.

First, talk to your pediatrician or family doctor about your questions or concerns. Vitamins and minerals are vital nutrients necessary to keep active bodies healthy and functioning optimally. Eating well, hydrating appropriately, sleeping enough, and rest do take more effort to implement.

However, they are lifelong skills and will make a longer lasting impact on your sports performance. Taking dietary supplements is a personal choice between an athlete, their family, and sports medicine team.

Not all supplements are bad : Several independent organizations offer third party quality testing and allow products that pass these tests to display a seal of quality assurance. This seal implies the product tested has a correct ingredient label and does not contain harmful levels of contaminants.

However, seals do not guarantee a product is safe or effective as previously explained. Some examples of third party quality testing agencies include NSF Certified For Sport® , Informed Choice , and USP®.

Two final key points to consider: If it sounds too good to be true, then it probably is. You cannot supplement a poor diet.

Where Can I Find More Information? Consult a Registration Dietitian who specializes in Sports Nutrition. You can make an appointment online with our Sports Dietitian by clicking here.

In addition to this article, you can reference more information from the following organizations: Taylor Hooton Foundation US Anti-Doping Association: Supplement National Institutes of Health: Dietary Supplements Fact Sheet National Institutes of Health: Dietary Supplements for Exercise and Athletic Performance.

You May Also Be Interested In. Article Fueling and Hydrating Before, During and After Exercise. Blog Are Sports Supplements Safe for Young Athletes? It improves your athletic performance by sending blood to your muscles, prolonging endurance, and reducing fatigue.

There are no specific side effects of citrulline. You can take up to mg of citrulline three times a day. The best brands of citrulline are Transparent Labs, BRL Sports, and Kaged.

Tribulus Terrestris is an herb that improves circulation, benefiting your muscles and heart. It also increases testosterone levels and helps increase your muscle mass. Side effects of this athletic supplement include insomnia and nausea. It can also interact with other medications, so check with your doctor before ingesting it.

You can eat the Tribulus fruit to naturally get the benefits. Three brands with Tribulus Terrestris supplements for speed are Sculpt Nation, Life Extension, and UMZU. Betaine is a substance extracted from beets that prevent heart failure and rehydrate cells. It keeps you from getting dehydrated, so you have increased endurance.

Side effects are minor, including diarrhea and nausea. However, it can interact with heart medications, so talk to your doctor. You should take 1. Three top betaine brands are Nutricost, Musashi, and Vitacost. Sport probiotics improve your gut health. Even if you eat a healthy diet, they help your internal systems function smoothly.

Some probiotics can help specific systems, like your respiratory tract or muscle mass. There are no health-related side effects with probiotics.

However, you might find that your stomach rumbles more, and flatulence is more frequent. Some sport probiotics brands include Athletic Greens, GoodBelly, and Sports Research.

Quercetin is a phytochemical that increases endurance and aerobic capacity making it one of the best natural performance-enhancing supplements. It also boosts your immune system, so you stay healthier and have a quick post-workout recovery.

You can naturally consume quercetin in red onions, tomatoes, apples, and blueberries. If you take a supplement, you should take up to mg per day.

Consuming it along with vitamin C can increase its effectiveness. The top quercetin brands include Life Extension, Nootropics, and Jarrow Formulas. Omega-3s are ideal for athletes because they improve muscle recovery and reduce inflammation.

They increase blood flow and keep your arteries clear for improved circulation. However, if you are going to take an Omega 3, you should do so with food. If you take a supplement, you should get at least 90 mg a day.

According to some health experts, like Dr. Andrew Huberman, you should aim for to mg. The best omega-3 brands are Thorne, Momentous, and BrainMD. A pro athlete supplement is something that increases physical performance. They might come as capsules, tablets, powder, liquid, or bars.

All sports supplements use natural ingredients in a combination to help athletes improve in certain areas, like endurance, muscle building, or weight loss. Athlete supplements can provide extra calories, vitamins, and nutrients for your body so it can endure exercise.

They can also help build muscles and enhance your performance. Maintaining a balanced diet ensures your body gets enough protein, vitamins, and energy from real food. You can then get additional benefits from supplements. You might feel depleted too soon after you start working out.

A supplement for endurance will help counteract this feeling. Many athletes take supplements to build muscles quickly, so they reach peak shape before their season starts. Always check with your doctor before taking supplements.

The American Academy of Pediatrics advises against anyone under 18 taking supplements. You can check with your doctor for deficiencies and find the right supplement to deliver what you need.

In general, athlete supplements help increase energy, boost performance, and build muscle. As with the supplements reviewed above, you can find specific supplements to help certain needs.

Be sure to check the pros and cons of sports supplements if you are still unsure. What supplements should athletes take?

The most popular supplement is creatine. Countless studies back its effectiveness in building muscles and increasing power and speed. You can find most supplements at drugstores and health stores. Vitamins are especially easy to find, as is coffee. For more specialized supplements, you can order them online.