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