Table 3

Summary of categorization of dietary supplements based on available literature.

Category

Muscle Building Supplements

Weight Loss Supplements

Performance Enhancement

Apparently effective and generally safe

Weight gain powders

Creatine

Protein

EAA

Low-calorie foods, MRPs, and RTDs

Ephedra, caffeine, and salicin-containing thermogenic supplements taken at recommended doses in appropriate populations (ephedra banned by FDA)

Water and sports drinks

Carbohydrate

Creatine

Sodium phosphate

Sodium bicarbonate

Caffeine B-alanine

Possibly effective

HMB (untrained individuals initiating training)

BCAA

High-fiber diets

Calcium

Green tea extract

Conjugated Linoleic Acids

Post-exercise carbohydrate & protein

EAA

BCAA

HMB

Glycerol

Too early to tell

α-Ketoglutarate

α-Ketoisocaproate

Ecdysterones

Growth hormone releasing peptides and secretogues

Ornithine α-Ketoglutarate

Zinc/magnesium aspartate

Gymnema sylvestre, chitosan)

Phosphatidl Choline

Betaine

Coleus Forskolin

DHEA

Psychotropic Nutrients/Herbs

Medium chain triglycerides

Apparently not effective and/or dangerous

Glutamine

Smilax

Isoflavones

Sulfo-polysaccharides (myostatin inhibitors)

Boron

Chromium

Conjugated linoleic acids

Gamma oryzanol

Prohormones

Tribulus terrestris

Vanadyl sulfate (vanadium)

Calcium Pyruvate

Chitosan

Chromium (non-diabetics)

HCA

L-Carnitine

Phosphates

Herbal diuretics

Glutamine

Ribose

Inosine

Kreider et al. Journal of the International Society of Sports Nutrition 2010 7:7   doi:10.1186/1550-2783-7-7