The supplements industry has seen tremendous growth, reaching nearly $400 billion in revenue last year. But amid this booming market, how much of it is based on misleading claims and outright scams? In this article, we will scrutinise some of the most popular supplements, comparing their claims against scientific data to uncover which ones are worth your money and which ones to avoid.
We at BOXROX don’t have the authority to expose the biggest supplement scams. No, that would have been the work of Jeremy Ethier and a video he recently shared, so the information for this article is based on his extensive knowledge of the subject.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 6.5 million subscribers and he delivers clear information with sound background research.
The popularity of dietary supplements has surged, fuelled by the promise of enhanced health, improved performance, and better physique. Yet, as the market expands, so does the proliferation of products that fail to deliver on their promises. From creatine to BCAAs and greens powders, consumers are bombarded with options that claim to offer miraculous benefits. However, discerning fact from fiction is crucial to making informed choices.
Exposing the Biggest Supplement Scams
The Creatine Controversy
Creatine is one of the most well-known supplements in the fitness community. In the United States alone, over 4 million kilograms are consumed each year. Despite its popularity, the efficacy of creatine varies among individuals. Research indicates that up to 30% of people naturally have high levels of creatine, which explains why about one in four users do not experience significant performance benefits. If you fall into this category, you might not see noticeable changes in body weight or strength after starting or stopping creatine supplementation.
The Real Creatine Scam
The real issue lies not in creatine itself but in the marketing tactics employed by supplement companies. A 2022 study analysed 175 of the most expensive creatine supplements on Amazon, revealing that 88% had little to no evidence supporting their claims. For instance, creatine ethyl ester is often touted for its superior solubility and absorption. Yet, a 2008 study found it to be less effective than standard creatine monohydrate. Moreover, companies are not required by law to conduct studies proving their claims, nor are their products consistently tested for safety.
To avoid being scammed, stick to plain creatine monohydrate, which is not only the safest and most effective form but also the cheapest. Ensure you purchase products that have been third-party lab tested for quality assurance.
BCAAs: Beneficial or Overhyped?
BCAAs, or branched-chain amino acids, have long been marketed as essential for muscle growth and recovery. However, research dating back to the 1990s suggests that BCAAs might actually inhibit muscle protein synthesis if consumed in excess. BCAAs include only three amino acids: leucine, isoleucine, and valine. Consuming these in isolation can block the absorption of other essential amino acids, potentially hindering muscle recovery and growth.
Despite these findings, BCAAs remain a staple in the bodybuilding community. This persistence is likely due to their historical popularity and the financial incentives for companies to continue selling them. For those seeking amino acid supplementation, essential amino acids (EAAs) provide a more comprehensive profile, including nine critical amino acids. However, if your diet already includes adequate protein, neither BCAAs nor EAAs are likely to offer significant additional benefits.
The Greens Powder Craze
Greens powders are marketed as an easy way to consume your daily fruits and vegetables. Products like Athletic Greens claim to boost energy, improve digestion, and enhance the immune system. Yet, the evidence supporting these claims is sparse. While Athletic Greens has conducted some research, the lack of a control group and reliance on subjective survey responses weakens their findings.
Many greens powders use proprietary blends, listing ingredients without specifying amounts. This practice makes it difficult to determine if you are receiving effective doses of each component. Additionally, while these powders may contain high levels of certain vitamins, such as vitamin C and B7, the excess is often excreted by the body, offering no additional benefit.
Despite their marketing, greens powders should not be considered a replacement for whole fruits and vegetables. The Public Health of England declared in 2018 that greens powders do not count towards your five-a-day servings of fruits and vegetables. Whole foods offer a range of nutrients and fibre that supplements cannot replicate.
Conclusion
In conclusion, the supplements industry is rife with misleading claims and products that do not deliver on their promises. Creatine monohydrate remains a reliable and effective supplement when used correctly. However, consumers should be wary of expensive alternatives with exaggerated benefits. BCAAs are largely unnecessary if you are consuming adequate protein, and greens powders, while convenient, should not replace whole foods in your diet.
For those looking to improve their health and fitness, focusing on proper nutrition and expert-guided training programs will yield far better results than relying on supplements promising quick fixes. Always scrutinise the claims made by supplement companies and seek out products that are backed by robust scientific research and third-party testing.
Source link: https://www.boxrox.com/exposing-the-biggest-supplement-scams/ by Robert Born at www.boxrox.com