Sports supplements: What athletes need to know
Posted: May 5, 2026
While some athletes benefit from supplements, most can meet their nutritional needs through a well-balanced diet. Eating whole foods remains the most effective way to support performance, recovery and overall health.
It’s important to prioritize whole foods that fuel your body with adequate energy and nutrients. If you are unsure if you are meeting your nutritional needs, you should work with a sports dietitian to produce a plan to ensure you are meeting your dietary needs. By adjusting your diet, many gaps can be corrected with a food first approach.
The 101 on supplements
If a food first approach still isn’t working, work with the sports dietitian to determine what supplements could help you. Be sure to know your sport’s rules regarding supplement use and banned substances.
Dietary supplements are not required to be approved by the U.S. Food and Drug Administration before being sold, meaning quality and ingredient accuracy can vary. Some products may contain contaminants or unlisted ingredients, which can pose risks to both health and athletic eligibility.
If you choose to use supplements, look for third-party testing from organizations like the National Sanitation Foundation (NSF) or Informed Sport to help ensure safety and label accuracy.
What to do and what not to do
Do:
- Focus on a balanced diet
- Use supplements only when needed and with guidance
- Choose third-party tested products
Do not:
- Rely on supplements instead of food
- Assume all products are safe or effective
- Overlook the risk of contamination or banned substances
Bottom Line
Food should always come first before trying supplements. Supplements can play a role when used appropriately, but they are not a substitute for a balanced diet. In many cases, whole foods provide equal or greater nutritional value at a lower cost.
