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Are supplements the “whey” to protein?

Whey protein is often referred to as the “king of proteins.” But are whey protein supplements the best option for muscle growth and recovery?

Whole foods, not dietary supplements, should be your first choice for protein. Protein supports muscle growth and repair. People often turn to protein supplements (such as whey, casein, and soy) to optimize those effects, especially after a workout. Whole food protein sources such as lean meats, fish, dairy products, legumes, nuts, and seeds are just as effective (in some cases more effective) than protein supplements. Whey protein products can be an acceptable, convenient, and efficient way to deliver protein when your needs are greater or when normal dietary sources are not available. If you are using protein supplements, be sure to choose a product that has been third-party evaluated for its quality. Read more here.

FDA warns again about powdered caffeine

FDA issued warning letters to 5 distributors of powdered pure caffeine and continues to warn consumers against using these products.

The Food and Drug Administration (FDA) is again warning about the dangers of powdered pure caffeine. At least 2 deaths (both teenagers) were associated with it in 2014, yet it continues to be sold, primarily in bulk online. FDA recently sent warning letters to 5 distributors of pure powdered caffeine, warning about potential serious health effects. FDA notes that it’s difficult to determine the difference between a safe amount and a toxic amount but that one teaspoon is roughly equivalent to 28 cups of coffee. For more information, read FDA’s update and HPRC’s 2014 article.

Where to go for dietary supplement information

Visit OPSS—for the first time or again—for new FAQs, videos and PSAs, and print materials with information about dietary supplements.

Searching for reliable information about dietary supplements and don’t know where to go? Operation Supplement Safety (OPSS) has answers for you. OPSS has a comprehensive “Frequently Asked Questions (FAQs)” section with subcategories about general and miscellaneous topics, dietary supplement ingredients, performance, and weight loss. Or if you’re an educator and need some videos or short PSAs, click on “Tools for Warfighters,” and then search the “Video” tab. We also have materials that can be printed for distribution or ordered through the USAPHC Health Information Products e-catalog.

Didn’t find what you’re looking for while in OPSS? Use our Ask the Expert button located on the OPSS home page

Protein powders: Food or supplements?

Some protein powders have Nutrition Facts labels while others have Supplement Facts labels. Is this a case of mislabeling?

Conventional foods and dietary supplements follow different rules when it comes to labeling, but the difference between the two isn’t always black and white. Such is the case with protein powders. If you look closely at various protein powders, you may notice that some are labeled with Nutrition Facts (required for foods), while others have Supplement Facts (required for supplements). So are protein powders conventional foods or dietary supplements? Read more in our OPSS FAQ on protein powder labels.

For more answers to common questions we’ve received about dietary supplements, please visit our Operation Supplement Safety FAQs.

Products for concussions hit by FDA

Some dietary supplement products claim to prevent, treat, or cure a concussion. But FDA says to be on the lookout for these claims.

If you suffer from concussions or traumatic brain injuries (TBIs), don’t be tempted to turn to dietary supplements to help you get back on the field. Several dietary supplement manufacturers have promoted products to help with recovery from concussions and TBIs, but there isn’t enough scientific evidence to support these claims. The Food and Drug Administration (FDA) is monitoring this issue and contacting specific companies making claims that their products can prevent, treat, or cure concussions.

FDA warns consumers to avoid using products that claim to prevent or treat a concussion or TBI. For more information about these claims and FDA’s response, see this Consumer Update.


What’s in your energy drink?

Energy drinks are really “stimulant” drinks. Learn how to identify potentially harmful ingredients.

Stimulants can be dangerous to your health, especially in large quantities, but they’re what give energy drinks their “punch.” You may already know caffeine is a major stimulant found in energy drinks. But do you know that energy drinks often contain other stimulants? These can include “hidden sources” of caffeine (such as guarana, green coffee bean, green tea, and yerba mate), yohimbe, and synephrine (bitter orange).

Many energy drinks, however, aren’t labeled with the amounts of caffeine or other stimulants in them. Some or all of these ingredients are often part of “proprietary blends,” so it’s impossible to determine from the label the exact amount of each ingredient you would be taking. Furthermore, energy drinks might be mislabeled or marketed as sports drinks, causing even more confusion.

Remember, stimulants come in many different forms, so Operation Supplement Safety (OPSS) put together a list of stimulants found in dietary supplements to help you identify these potentially harmful ingredients. And to help you understand what’s in your energy drink, check out the OPSS infosheet on energy drink labels, which includes helpful notes about ingredients. 

Nitric oxide supplements for performance?

Nitric oxide supplements are popular pre-workout supplements, but do they deliver on their promises to boost performance?

Nitric oxide (NO) supplements are marketed to maximize your performance by giving you extra energy and enhancing your focus during workouts so you can train longer and harder. But these supplements don’t contain any nitric oxide, which is a gas. So what’s really in them, and do they work? More important, are they safe to use? Find out in our OPSS FAQ on nitric oxide supplements.

Do you still have questions about dietary supplements? Explore our other Operation Supplement Safety FAQs. If you can’t find the answer there, you can use our “Ask the Expert” button.

“Tainted” dietary supplement products

Dietary supplements sometimes contain ingredients that are not listed on the label. Find out which products can put your health and career at risk.

Service members should be careful about taking dietary supplements because many of these products contain hidden active ingredients that can result in harmful effects.

The most common types of dietary supplements found to contain “undeclared” ingredients (that is, substances not listed on the label) are those marketed for weight loss, sexual enhancement, and bodybuilding. The Food and Drug Administration (FDA) has identified over 600 tainted dietary supplements. FDA specifically warns against the use of products that claim to be “alternatives” to FDA-approved drugs or “legal” alternatives to anabolic steroids.

Dietary supplements don’t require approval by FDA before being put on the market, and without laboratory testing there is no way to know the contents of a product. If you’re considering a dietary supplement, be sure to check the label to see if the product has been evaluated by an independent third-party organization.

For more information, please visit Operation Supplement Safety (OPSS), including the OPSS High-Risk Supplement List.

Have you had an adverse event?

Know the signs of an adverse event and how to report this important information.

An “adverse event” can occur as a result of taking some dietary supplements. Learn how to identify an adverse event from the Operation Supplement Safety (OPSS) FAQ, and find out where you can go to report one. And for healthcare providers, HPRC has a helpful video, “How to probe for dietary supplement use and report adverse events.” (Click on the “Video” tab to access the link.) Documenting adverse events is an essential part of how the Food and Drug Administration (FDA) evaluates potentially dangerous dietary supplements, so it’s very important to report potential problems.

What are high-risk supplements?

HPRC Fitness Arena: Dietary Supplements
Some dietary supplement products contain problematic ingredients. Find out which ones might pose a health risk.

High-risk dietary supplements are those that may present serious health risks. Many have been found to contain undeclared drug ingredients, steroids, steroid-like ingredients, and/or stimulants, which can have negative and dangerous side effects. Products most commonly “tainted” in this way are those marketed for bodybuilding, performance enhancement, weight loss, sexual enhancement, and diabetes. Such products may also result in a positive drug test. For more information, read the FDA News Release “Tainted products marketed as dietary supplements potentially dangerous.” For more information about urinalysis and drug testing, read HPRC’sDietary supplements and drug testing."

In addition, you can visit the OPSS High-Risk Supplement List for information about certain dietary supplements that may pose a health or sport anti-doping risk.

For more Frequently Asked Questions about dietary supplements, visit the Operation Supplement Safety (OPSS) FAQs.

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