Which supplements do athletes take and why?

The use of dietary supplements by athletes has become widespread in elite sports, with creatine among the most popular choices. Originating from the 1992 Barcelona Olympics, creatine gained attention as a legal performance enhancer used by British athletes. Today, it remains one of the most researched supplements, found in stores and promoted across social media platforms.

Experts estimate that a significant majority of athletes incorporate supplements into their routines to optimize performance and recovery. Professor Graeme Close, a human physiology expert at Liverpool John Moores University, notes that nearly all athletes he has worked with use supplements. While nutritionists advocate for meeting dietary needs through food first, supplements like creatine, protein powders, and vitamin D provide necessary nutrients that may be difficult to obtain through diet alone.

Creatine, naturally found in meat and fish, supports muscle energy during high-intensity activities. Close explains that consuming adequate creatine through food would require nearly a kilogram of raw chicken daily, which is unsafe. Instead, athletes turn to supplements to meet their needs. The 1990s saw creatine’s rise after research demonstrated its benefits, leading to widespread adoption by the late 1990s. Since then, creatine has become a staple in sports nutrition, with studies suggesting additional cognitive benefits.

Other commonly used supplements include protein powders, which aid muscle repair and growth, and vitamin D, essential for bone health and muscle function. Carbohydrate gels also play a critical role, as seen in Kenyan runner Sabastian Sawe’s sub-two-hour marathon attempt, where over 100 grams of supplemental carbohydrates were consumed per hour.

Despite their benefits, supplements carry anti-doping risks. The World Anti-Doping Agency (Wada) prohibits substances that are dangerous to health, performance-enhancing, or against the spirit of sport. Creatine, for example, is legal as it does not meet Wada’s banned criteria. However, supplements may still contain prohibited substances due to contamination, posing a risk to athletes under strict liability rules.

Organizations like Informed Sport test supplements for banned substances, but Wada cautions that no system guarantees complete safety. Athletes like British rower Heidi Long use tracking methods, such as spreadsheets, to manage supplement batches and mitigate risks.

As the global dietary supplements market continues to grow, valued at $209.5 billion in 2025 and projected to reach $431.7 billion by 2033, athletes must carefully weigh the benefits and risks of supplementation.

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