How to read labels, avoid scams, choose quality brands and navigate the SA supplement market — evidence-based education reviewed by HPCSA-registered professionals with cited peer-reviewed sources. Evidence-based content with peer-reviewed sources cited in each section.
The AIS Framework classifies supplements A (evidence-backed) to D (banned/risky) — the world standard
10-25% of supplements may be contaminated with unlisted substances (Maughan 2018 IOC consensus)
Look for Informed Sport or NSF Certified for Sport — essential for competitive athletes
Avoid 'proprietary blends' — they hide under-dosed ingredients. Full disclosure only
Click any section below to expand the full content, including protocols, evidence and cited sources.
Search our evidence-backed supplement directory by name, condition or keyword. Each entry includes the AIS evidence rating, recommended dose, South African brands, best-use guidance and practical notes. Use this as a quick reference — and explore the dedicated section for each category for full evidence and cited sources.
88 supplements found · 88 total in directory
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Dose
3-5g daily
SA Brands
SSN, Biogen, Evox, USN
Most researched sports supplement. Take daily, any time. Choose plain monohydrate — not HCL or ethyl ester. Safe long-term in healthy individuals.
Dose
3-6mg/kg, 30-60 min pre
SA Brands
Pharmacy tablets, Coffee, Pre-workout powders
Most effective pre-workout. Avoid within 6-8h of sleep. High doses cause jitters. Cheaper as tablets than pre-workout powders.
Dose
20-40g per serve
SA Brands
Optimum Nutrition, Dymatize, SSN, Biogen, Evox
Fast-absorbing, highest leucine. Isolate is lower in lactose; concentrate is cheaper. Food is equally effective at equal doses.
Dose
30-40g before sleep
SA Brands
Optimum Nutrition, Dymatize, SSN
Slow-digesting (6-8h). Take before sleep for overnight muscle protein synthesis. Not a complete meal replacement.
Dose
30-40g per serve
SA Brands
Nuzest, Sunwarrior, Biogen Plant
Pea + rice blend matches whey when leucine is adequate. Use slightly larger doses than whey.
Dose
N/A
SA Brands
Various
Redundant when total protein is adequate. Save your money — buy whey or food instead.
Dose
3-6g daily (divided)
SA Brands
SSN, Biogen, CarnoSyn brands
Buffers acidosis in high-intensity efforts. Causes harmless skin tingling. Cumulative over 4-8 weeks.
Dose
6-13mmol, 2-3h pre
SA Brands
Beet-It, Sports supplements
Improves mitochondrial efficiency. Best for events 4-30 min. Source: beetroot juice, concentrate or powder.
Dose
6-8g, 60 min pre
SA Brands
SSN, Biogen
Increases nitric oxide. Some evidence for high-rep performance. Less robust than creatine or caffeine.
Dose
300-500ml juice, 4-5 days
SA Brands
CherryActive, Health stores
Reduces muscle soreness and inflammation. Useful for Cape Epic, tournaments, post-marathon.
Dose
1,000-2,000 IU daily
SA Brands
Solal, Biogen, Dis-Chem brand, Clicks brand
Common deficiency in SA despite sunshine. Test 25-OH-D first. Take with fat-containing meal. Choose D3 over D2.
Dose
1,000mcg daily
SA Brands
Solal, Dis-Chem, Clicks, Pharmacy brands
Essential for all vegans — no plant food contains it. Deficiency causes irreversible nerve damage. Test annually if at risk.
Dose
400mcg daily
SA Brands
Prenatal vitamins, Pharmacy brands
Prevents neural tube defects. Start 1+ month before conception through first trimester. 5mg dose if previous NTD pregnancy.
Dose
30-65mg if deficient
SA Brands
Ferrous sulfate (pharmacy), Ferrograd, Spatone
ALWAYS test ferritin before supplementing. Take with vitamin C, away from coffee/tea/calcium. Excess iron is toxic.
Dose
200-400mg
SA Brands
Solal, Biogen, Dis-Chem, Clicks
Choose glycinate or citrate — avoid oxide. Food sources (pumpkin seeds, almonds) are preferred. Cramp evidence is weak.
Dose
RDA-level
SA Brands
Centrum, Solal, Biogen, Dis-Chem
Weak evidence for routine use in healthy adults. Targeted supplementation is far more effective. Avoid megadose products.
Dose
500-1,000mg (food first)
SA Brands
Caltrate, Adcal, Pharmacy brands
Food sources (dairy, leafy greens) preferred. Supplements linked to kidney stone and possible cardiac risk. Split doses. Combine with vitamin D.
Dose
8-15mg
SA Brands
Solal, Biogen, Dis-Chem, Clicks
Deficiency reduces testosterone. If replete, more does not help. Food: oysters, beef, pumpkin seeds. Don't exceed 40mg/day long-term.
Dose
100-500mg
SA Brands
Various, Pharmacy brands
Megadose vitamin C for colds has minimal effect. Food sources (citrus, peppers) are sufficient. High doses may blunt exercise adaptations.
Dose
2.5-15g daily
SA Brands
Vital Proteins, Solal, Biogen, Neocell
Improves skin and joints over 8-12 weeks. Combine with vitamin C. Not a complete protein — do not replace dietary protein.
Dose
1-4g EPA+DHA
SA Brands
Solal, Biogen, Nordic Naturals, Dis-Chem, Clicks
Strongest evidence supplement for heart and brain. Check EPA+DHA per capsule. Take with fat-containing meals. Algal oil for vegans.
Dose
300-600mg extract
SA Brands
Solal, Biogen, KSM-66 brands
KSM-66 or Sensoril standardised extracts. May reduce cortisol and improve sleep. Avoid in autoimmune conditions and pregnancy.
Dose
200-400mg
SA Brands
Solal, Health stores
Weaker evidence than ashwagandha. Not enough evidence for AIS recommendation.
Dose
500-2,000mg
SA Brands
Solal, Biogen, Health stores
Needs piperine or lipid formulation for absorption. Mild anti-inflammatory — not a longevity cure.
Dose
N/A
SA Brands
Solal, Health stores
Promising animal data, disappointing human trials. Poor bioavailability. Not recommended based on current evidence.
Dose
250-1,000mg
SA Brands
Imported brands
NAD+ precursors. Early human trials show safety but no proven clinical benefits. Promising but experimental.
Dose
N/A
SA Brands
Not recommended
Banned by WADA. Weak evidence for benefit. Can cause hormonal imbalances. Avoid unless prescribed by endocrinologist.
Dose
10+ billion CFU
SA Brands
Reuterina, Enterogermina, Probio-7
Take during and 1-2 weeks after antibiotics. Reduces diarrhoea risk by ~40%. Take 2h apart from antibiotic dose.
Dose
250-500mg
SA Brands
Florastor, Enterogermina
Beneficial yeast probiotic. Effective for antibiotic diarrhoea and C. diff. Take with antibiotics.
Dose
Strain-specific
SA Brands
Reuterina, Probio-7, Align
B. infantis 35624 may reduce IBS bloating and pain. Effects are individual — try for 4-8 weeks. Strain specificity matters.
Dose
2-5g, gradually
SA Brands
Health stores, Fibre supplements
Feeds beneficial bacteria. Start low and increase gradually to avoid gas/bloating. Food sources (onion, garlic, banana) are equally effective.
Dose
5-10g, 1-3x daily
SA Brands
Metamucil, Fybogel, Dis-Chem, Clicks
Most evidence-backed fibre supplement. MUST drink plenty of water. Start low and increase. Also lowers cholesterol.
Dose
5-10g daily
SA Brands
Health stores
Gentler than psyllium (less gas). Also acts as a prebiotic. Good for sensitive digestive systems.
Dose
With dairy
SA Brands
Lacteeze, Pharmacy brands
Breaks down lactose in dairy. Take with dairy foods. Also: lactose-free dairy, hard cheeses, maas/kefir.
Dose
Before beans/veg
SA Brands
Beano, Health stores
Breaks down complex sugars in beans and cruciferous veg. Useful for plant-based transitions.
Dose
5-15g
SA Brands
SSN, Biogen, Health stores
May help in specific conditions (IBD, post-surgical). 'Leaky gut' as a broad diagnosis is not medically recognised. Do not self-diagnose.
Dose
100-300mg
SA Brands
Solal, Biogen, Dis-Chem
300mg reduced mortality in heart failure (Q-SYMBIO). 100-200mg for statin muscle pain. Choose ubiquinol (better absorbed). Condition-specific.
Dose
B12 500mcg, B6 20mg, folate 800mcg
SA Brands
Solal, B-Complex brands, Pharmacy
Slowed brain atrophy in MCI with high homocysteine (Smith 2010). Test homocysteine and B12 first — benefit only if elevated.
Dose
1-3g
SA Brands
Health stores, Imported brands
Mori et al. (2009) showed mild cognitive improvement. Stimulates NGF. Early-stage evidence — not conclusive. Be sceptical of marketing.
Dose
120-240mg
SA Brands
Solal, Health stores
GEM study found no dementia prevention. Interacts with blood thinners — avoid if on warfarin/aspirin. Weak recommendation.
Dose
200mg
SA Brands
Health stores, Imported brands
Calm, focused state without drowsiness. Synergy with caffeine. Found naturally in green/black tea (20-50mg per cup).
Dose
600-1,200mg
SA Brands
Solal, Health stores
Modest blood pressure reduction. Aged garlic extract may be better tolerated. Can interact with blood thinners.
Dose
300-500mg
SA Brands
Solal, Biogen, Dis-Chem
Zhang et al. (2016) showed modest BP reduction. Not a replacement for BP medication. Choose glycinate or citrate. Food first (pumpkin seeds, almonds).
Fat-soluble; excess preformed retinol is toxic (liver, bone). Beta-carotene is safer but smokers should avoid high-dose beta-carotene (lung cancer risk). Food first (liver, dairy, orange/green veg).
Dose
1.1–1.2mg daily
SA Brands
Solal, Dis-Chem Generics, B-Complex brands
Deficiency common in chronic alcohol use, bariatric surgery and very restricted diets. Water-soluble — no toxicity at normal doses. Food: whole grains, pork, legumes.
Dose
1.1–1.3mg daily
SA Brands
Solal, Dis-Chem Gold, B-Complex brands
Causes harmless bright-yellow urine. 400mg used for migraine prevention under medical supervision. Widespread in food; deficiency rare.
Dose
14–16mg daily
SA Brands
Solal, B-Complex brands, Pharmacy generics
High-dose niacin lowers LDL/raises HDL but causes flushing and can be hepatotoxic at sustained high doses — only under medical supervision. Don't self-dose for cholesterol.
Dose
5mg daily
SA Brands
Solal, B-Complex brands, Pharmacy generics
Widespread in food; deficiency rare. No established toxicity. Found in almost all plant and animal foods.
Dose
1.3–1.7mg daily
SA Brands
Solal, B-Complex brands, Pharmacy generics
Long-term high doses (>100mg) cause peripheral neuropathy. Stay under 25mg/day from supplements unless prescribed. Important for PMS and morning sickness at supervised doses.
Dose
30mcg daily
SA Brands
Solal, Dis-Chem, Clicks, Pharmacy generics
Deficiency rare; weak evidence for hair growth in replete people. HIGH doses interfere with lab assays (thyroid, troponin) — stop 3–5 days before blood tests.
Dose
15mg (22.4 IU) daily
SA Brands
Solal, Dis-Chem, Clicks, Pharmacy generics
High doses (>400 IU/day) linked to increased all-cause mortality and bleeding risk. Avoid high-dose long-term. Food sources (nuts, seeds, oils) preferred.
Dose
90–120mcg daily
SA Brands
Solal, Health stores, Pharmacy generics
K1 supports clotting; K2 (MK-7) supports bone/vascular health. INTERACTS WITH WARFARIN — do not supplement without your doctor if on anticoagulants.
Dose
55mcg daily
SA Brands
Solal, Dis-Chem, Clicks, Pharmacy generics
SA soil selenium varies. TOXIC at high doses (>400mcg — hair/nail loss, possible diabetes risk). 1–2 Brazil nuts/day is a safe food source.
Dose
0.9mg daily
SA Brands
Solal, Pharmacy generics
Deficiency can occur with long-term high zinc intake. Balance zinc and copper. Rare to supplement alone — found in multivitamins.
Dose
1.8–2.3mg daily
SA Brands
Solal, Pharmacy multivitamins
Widespread in food; deficiency rare. Avoid high-dose long-term supplements (neurotoxicity seen with inhalation/overexposure).
Dose
25–35mcg daily
SA Brands
Solal, Dis-Chem, Pharmacy generics
Insufficient evidence for glycemic benefit in well-designed trials. No established deficiency in the general population. Avoid high-dose picolinate.
Dose
45mcg daily
SA Brands
Solal, Pharmacy multivitamins
Deficiency extremely rare. No need to supplement in healthy people — found in legumes, grains, nuts.
Dose
3,500–4,700mg (food)
SA Brands
Pharmacy (low-dose tablets), Food sources
FOOD FIRST (bananas, potatoes, beans, avocados). OTC tablets limited to 99mg/dose (arrhythmia risk). CKD/ACE-inhibitor users must NOT supplement without a doctor.
Dose
150mcg daily (220mcg pregnancy)
SA Brands
Solal, Prenatal vitamins, Pharmacy generics
Use iodised salt. Pregnancy needs 220mcg. BOTH deficiency AND excess harm the thyroid — don't take kelp megadoses.
Dose
700mg daily
SA Brands
Pharmacy multivitamins, Food sources
Abundant in food; deficiency rare. Excess (from soda/phosphate additives) may harm kidneys and bone. No supplement needed in healthy people.
Dose
1–3mg daily
SA Brands
Solal, Health stores
Early evidence; not an established essential nutrient. Keep dose low. Avoid high doses (reproductive effects in animal studies).
Dose
1,500mg daily
SA Brands
Solal, Biogen, Dis-Chem, Clicks
Mixed trials; mild benefit possible over months. Choose glucosamine sulfate. Minimal side effects. Not useful for healthy joints.
Dose
800–1,200mg daily
SA Brands
Solal, Biogen, Dis-Chem
Evidence weaker/mixed vs glucosamine. Often combined with glucosamine. Try 3–6 months; stop if no benefit.
Dose
1–3g daily
SA Brands
Solal, Biogen, Health stores
Early evidence for mild joint/skin benefit. Low toxicity. Often combined with glucosamine/chondroitin.
Dose
0.3–5mg, short-term
SA Brands
Solal, Dis-Chem, Clicks, Pharmacy generics
Effective for jet lag and sleep onset. Start LOW (0.3–1mg) — high doses cause grogginess. Short-term use; avoid chronic high doses.
Dose
300–600mg
SA Brands
Solal, Health stores, Dis-Chem
Modest sleep benefit; less robust than melatonin. Takes weeks of use. Avoid with sedatives or alcohol.
Dose
300–900mg
SA Brands
Health stores, Pharmacy (limited)
Effective for mild depression BUT a potent CYP3A4 inducer — interacts with antidepressants (serotonin syndrome), contraceptives, statins, warfarin. NOT recommended without a doctor.
Dose
200–400mg
SA Brands
Solal, Health stores, Biogen
Weak evidence for energy. May interact with warfarin and diabetes medications. Long-term safety data limited.
Dose
300–500mg
SA Brands
Solal, Biogen, Health stores
Early weight/metabolic data; small effects. HIGH doses linked to liver injury — avoid megadoses and take with food.
Dose
200–400mg
SA Brands
Solal, Health stores, Dis-Chem
Mixed trials in liver disease; not a treatment for liver damage. Don't rely on it to 'detox' — stop the cause (alcohol, toxins).
Dose
320mg daily
SA Brands
Solal, Health stores, Dis-Chem
Large trials show no meaningful benefit vs placebo for urinary symptoms. Not a substitute for medical BPH care.
Dose
40–80mg
SA Brands
Solal, Health stores
Mixed evidence; modest symptom relief possible. Avoid in liver disease. Short-term use only.
Dose
1–2g daily
SA Brands
Solal, Dis-Chem, Clicks, Health stores
Evidence weak and inconsistent. Low risk. Not recommended in pregnancy.
Dose
300–600mg
SA Brands
Solal, Biogen, Health stores
Modest benefit for diabetic neuropathy. Antioxidant. Can lower blood glucose — monitor with diabetes medications.
Dose
600–1,800mg
SA Brands
Solal, Pharmacy (prescription for overdose), Health stores
Medical use for paracetamol overdose. Modest benefit in chronic bronchitis. Don't self-treat serious conditions — see a doctor.
Dose
1–2g daily
SA Brands
SSN, Biogen, Evox, Health stores
Weak evidence for fat loss/performance. Modest benefit only in carnitine deficiency. No benefit in replete athletes.
Dose
500–2,000mg
SA Brands
Solal, Health stores
Early/limited cognitive trials; not conclusive. Often marketed as anti-ageing — be sceptical of claims.
Dose
425–550mg daily
SA Brands
Solal, Pharmacy generics, Prenatal vitamins
Essential nutrient; many fall short. Eggs are the richest source. Important in pregnancy for fetal brain. High doses cause fishy body odour/GI upset.
Dose
2–4g daily
SA Brands
Solal, Health stores, Fertility brands
Myo-inositol improves ovulation and insulin markers in PCOS. Also studied for anxiety. Choose myo-inositol over D-chiro unless guided.
Dose
500–1,000mg
SA Brands
Solal, Health stores
Early anti-inflammatory data; small effects. Low absorption. Not proven for colds or exercise performance.
Dose
500mg 2–3x/day
SA Brands
Solal, Health stores, Imported brands
Modest glucose/lipid lowering (comparable to some medications). GI side effects. Interacts with many meds (CYP enzymes). Not for pregnancy.
Dose
1–3g daily
SA Brands
Health stores, Solal, Dis-Chem
Early lipid/antioxidant data; not a complete protein replacement. Choose uncontaminated sources (toxin risk). Modest effects.
Dose
1–3g daily
SA Brands
Health stores, Solal
Early evidence; small effects. Quality and contamination vary widely. Not a 'detox' cure.
Dose
6–20mg daily
SA Brands
Solal, Dis-Chem, Clicks, Eye-care formulas
Protects the macula from blue light/oxidation (AREDS2). Food: leafy greens, egg yolk. Most benefit in early/established age-related macular degeneration.
Dose
8–15mg daily
SA Brands
Solal, Health stores, Pharmacy generics
Observational prostate benefit; trial data mixed. Cooked tomatoes are well absorbed. Modest antioxidant.
Dose
4–12mg
SA Brands
Solal, Health stores, Imported brands
Early skin/exercise data; small effects. Low risk. Strong carotenoid antioxidant but human outcome data limited.
Dose
3g daily
SA Brands
Food (oats, barley), Solal, Health stores
Oat beta-glucan lowers LDL cholesterol (FDA/EFSA-approved claim). Food (oats, barley) is effective. Yeast-derived forms also studied for immunity.
Dose
500–1,000mg
SA Brands
Solal, Health stores
Marketed as flush-free niacin; poor evidence it lowers lipids effectively. Not recommended for cholesterol management.
AIS Group Legend
AEvidence-backed
BEmerging evidence
CWeak / no evidence
DBanned / risky
Always consult an HPCSA-registered dietitian, GP or pharmacist before starting any supplement. For competitive athletes, choose Informed Sport certified products and check SAIDS/WADA compliance.
88 supplements · click the arrow above to browse entries
Supplement education is the foundation of safe and effective supplementation. The supplement industry is lightly regulated compared to medicines — in most countries, supplements are treated as food, not drugs, meaning manufacturers are responsible for safety and labelling accuracy with limited pre-market oversight. Maughan et al. (2018) IOC consensus documented contamination rates of 10-25% in supplements. The AIS Supplement Framework and WADA prohibited list provide the structure for athletes. For all consumers: understand what you are buying, why, and whether the evidence supports it.
The core principle: supplements supplement a good diet — they do not replace one. No supplement compensates for poor sleep, inadequate calories, inconsistent training or a nutrient-poor diet. The evidence is clear that whole foods, proper training and lifestyle produce 90%+ of results. Supplements provide the final 5-10% — and only for those who have the fundamentals in place.
Regulatory reality
Supplements classified as food, not medicine
Limited pre-market safety testing required
Manufacturer responsible for labelling accuracy
10-25% may be contaminated (Maughan 2018)
Marketing claims often outpace evidence
Third-party testing is voluntary, not mandatory
The smart supplement approach
1. Identify a genuine need (deficiency, goal)
2. Test if possible (blood, diet assessment)
3. Choose evidence-backed products (AIS Group A)
4. Buy from reputable brands with 3rd-party testing
5. Check the label (active ingredient, dose)
6. Review periodically (still needed?)
The SA supplement market
South Africa's supplement market (worth R700m+) follows international trends — heavy marketing, varying quality, and a mix of evidence-backed products and marketing-driven hype. The SA Department of Health regulates supplements under the Foodstuffs, Cosmetics and Disinfectants Act, but oversight is less stringent than for medicines. For athletes: SA Institute for Drug-Free Sport (SAIDS) follows the WADA prohibited list. Choose brands with third-party testing (Informed Sport, NSF).
1Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements. Br J Sports Med. 2018;52(8):439-455.
2Australian Institute of Sport. AIS Sports Supplement Framework. 2023.
3World Anti-Doping Agency. Prohibited List. 2024.
Supplement labels contain critical information — but they are designed to market, not just inform. Knowing how to read them protects you from under-dosed products, hidden ingredients and false claims. Key checks: active ingredient and its form, dose per serve (vs RDA or evidence-based dose), serving size, third-party testing certification, and the full ingredient list (avoid “proprietary blends”). Maughan et al. (2018) and the AIS Framework emphasise label transparency.
1. Active Ingredient and Form Check the specific form. Creatine monohydrate (not HCL or ethyl ester). Magnesium glycinate or citrate (not oxide). Vitamin D3 (not D2). Fish oil with EPA+DHA specified (not just “fish oil”). The form determines effectiveness and absorption.
2. Dose Per Serve vs Evidence Compare the dose to the evidence-based amount. Creatine: 3-5g. Caffeine: 100-300mg. Omega-3: 1-4g EPA+DHA. Many products under-dose active ingredients (e.g., 1g creatine in a “pre-workout” — ineffective). Others mega-dose unnecessarily (1,000mg vitamin C — far above RDA).
3. Avoid “Proprietary Blends” “Proprietary blend” means the manufacturer lists a total amount without disclosing individual ingredient doses. This hides under-dosing and makes it impossible to verify effectiveness. Choose products with fully disclosed ingredient doses. If the label says “proprietary blend 5,000mg” without breakdown — do not buy it.
4. Third-Party Testing Certification Look for certifications: Informed Sport, NSF Certified for Sport, USP. These indicate independent testing for contaminants and label accuracy. Essential for competitive athletes (SAIDS/WADA). Absence of certification does not mean a product is bad — but presence provides assurance.
5. Full Ingredient List Check for fillers, artificial colours, sweeteners and allergens. Some products contain ingredients you may not want (artificial dyes, excessive sweeteners, common allergens). “Natural” does not mean better or safer. Check for banned substances if competing.
The label-reading summary
Check: (1) active ingredient and form, (2) dose vs evidence, (3) no proprietary blends, (4) third-party testing, (5) full ingredient list. If a product fails on any of these — especially proprietary blends or missing certification — choose another. Your supplement should be as transparent as your food.
1Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements. Br J Sports Med. 2018;52(8):439-455.
2Martinez-Serna J, Sanchez-Rodriguez M, Ramos-Tovar E. Adulteration and contamination of dietary supplements. J Int Soc Sports Nutr. 2021;18(1):47.
Because supplements are lightly regulated, third-party testing is the consumer’s best assurance of quality. Maughan et al. (2018) IOC consensus documented that 10-25% of supplements may contain substances not listed on the label — including banned substances, pharmaceuticals and contaminants. Third-party certification programmes test products for contaminants, verify label accuracy and audit manufacturing facilities. For competitive athletes, choosing certified products is essential to avoid inadvertent doping violations.
Informed Sport (Global, Athlete-Focused) The gold standard for sports supplements. Tests for WADA banned substances and verifies label accuracy. Products carry the Informed Sport logo. Essential for competitive athletes under SAIDS/WADA doping control. Look for this on creatine, protein, pre-workout products.
NSF Certified for Sport (US, Athlete-Focused) Similar to Informed Sport — tests for banned substances and contaminants. Common on US brands. NSF also certifies general supplements (NSF/ANSI 173) for label accuracy and contaminants.
USP Verified (General Quality) US Pharmacopeia verification for label accuracy, potency and contaminants. Common on vitamins and minerals. Does not specifically test for banned substances (less relevant for athletes) but ensures what is on the label is in the bottle.
GMP (Good Manufacturing Practice) Basic manufacturing quality standard. Most reputable products carry GMP certification. It ensures facility quality but does not test individual products for banned substances or label accuracy. A minimum standard — not sufficient for athletes.
For SA competitive athletes
If you compete under SAIDS (South African Institute for Drug-Free Sport) or any WADA-code testing, choose only Informed Sport or NSF Certified for Sport products. The risk of inadvertent doping violations from contaminated supplements is real — SAIDS follows strict liability (you are responsible for what is in your body). Check the Global DRO (Drug Reference Online) for specific product status. When in doubt, do not take it.
1Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements. Br J Sports Med. 2018;52(8):439-455.
2Martinez-Serna J, et al. Adulteration and contamination of dietary supplements. J Int Soc Sports Nutr. 2021;18(1):47.
The supplement industry has a history of exaggerated claims, pseudo-science and outright scams. Maughan et al. (2018) and consumer protection agencies document common patterns: claims that sound too good to be true (they are), “miracle” ingredients with no human evidence, fake reviews and influencer endorsements, free trials that auto-bill, and proprietary blends hiding under-dosed ingredients. Learning to spot these patterns protects your money and health.
“Miracle” Claims “Burn fat while you sleep”, “build muscle 300% faster”, “cure anxiety naturally”, “reverse ageing in 30 days”. These violate basic physiology and have no evidence. Real supplements produce modest, gradual effects. If a claim sounds miraculous, it is marketing — not science.
Pseudo-Science and “Doctor Formulated” “Doctor formulated”, “clinically proven”, “patented” — these terms are marketing, not evidence. A patent means an idea was novel, not that it works. “Clinically proven” may reference a single small, industry-funded study. Look for peer-reviewed, independent research — not marketing buzzwords.
Influencer and Celebrity Endorsements Social media influencers and celebrities are paid to endorse supplements. Their results (if real) come from genetics, training, diet and often performance-enhancing drugs — not the supplement. Be sceptical of before/after photos and discount codes. Follow evidence, not influencers.
Free Trials and Auto-Billing “Free trial — just pay shipping” often enrols you in expensive auto-billing subscriptions that are hard to cancel. Read the terms. Buy from established retailers (pharmacies, reputable online stores) rather than direct-from-manufacturer websites with aggressive funnels.
Multi-Level Marketing (MLM) Supplements MLM supplement brands (Herbalife, Modere, etc.) are often overpriced relative to ingredients, with distributors (not health professionals) giving nutrition advice. The products are usually not unique — comparable ingredients are available more cheaply from reputable brands. Be cautious of nutrition advice from unqualified distributors.
The scam-spotting checklist
Too good to be true? Pseudo-science buzzwords? Influencer-driven? Free trial/auto-billing? MLM? Proprietary blend? No third-party testing? If yes to any — be sceptical. Buy evidence-backed supplements (creatine, omega-3, vitamin D, whey) from established retailers with transparent labels and third-party testing. Your wallet and health will thank you.
1Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements. Br J Sports Med. 2018;52(8):439-455.
2Australian Competition and Consumer Commission. Supplement industry compliance. 2022.
Supplements can interact with prescription medications — sometimes dangerously. Bernstein et al. (2016) and pharmacology references document key interactions. Always inform your doctor and pharmacist about all supplements you take. Common dangerous interactions: St John’s Wort with antidepressants and many drugs, vitamin K with warfarin, ginkgo with blood thinners, iron with antibiotics, calcium with thyroid medication, grapefruit with statins.
Blood Thinners (Warfarin, Aspirin) Vitamin K (reduces warfarin effect), ginkgo biloba, high-dose omega-3, garlic extract, vitamin E (all increase bleeding risk). If on blood thinners, discuss all supplements with your cardiologist before starting.
Antidepressants (SSRIs, MAOIs) St John’s Wort (dangerous with SSRIs — serotonin syndrome), 5-HTP (serotonin syndrome risk). Avoid these if on antidepressants. SAMe may also interact. Discuss with your psychiatrist.
Antibiotics Iron and calcium reduce absorption of tetracyclines and fluoroquinolones. Take antibiotics 2 hours apart from iron, calcium and dairy. Zinc may also reduce some antibiotic absorption.
Thyroid Medication (Levothyroxine) Calcium, iron and soy reduce levothyroxine absorption. Take thyroid medication on an empty stomach, 30-60 minutes before food or other supplements. Discuss timing with your endocrinologist.
Blood Pressure Medication CoQ10, high-dose magnesium and garlic may have additive BP-lowering effects. Monitor BP closely if combining. Hawthorn and other herbal BP products can interact unpredictably. Discuss with your cardiologist.
Always disclose supplements to your doctor and pharmacist
Every supplement you take should be disclosed to your doctor and pharmacist. They can check for interactions with your medications. This is especially critical if you take blood thinners, antidepressants, thyroid medication, blood pressure medication or antibiotics. Pharmacists are the medication interaction experts — use their knowledge.
1Bernstein N, Yan MM, Soleymani T, et al. Drug-supplement interactions. J Am Coll Cardiol. 2016;68(16):1753-1762.
The Australian Institute of Sport (AIS) Supplement Framework is the world’s most respected evidence-based supplement classification. It groups supplements into: Group A (strong evidence, permitted), Group B (emerging evidence), Group C (no evidence of benefit) and Group D (banned or high contamination risk). The WADA Prohibited List defines banned substances in sport. SAIDS (South African Institute for Drug-Free Sport) enforces WADA rules in SA. Athletes must check both the AIS framework (for evidence) and WADA/SAIDS (for compliance) before using any supplement.
AIS Group A (Evidence-Backed, Permitted) Creatine, caffeine, beta-alanine, bicarbonate, beetroot/nitrate, glycerol, iron, calcium, vitamin D, electrolytes, sports drinks, protein, colostrum. These have sufficient evidence for benefit and are permitted under WADA.
AIS Group B (Emerging Evidence) Tart cherry, curcumin, collagen peptides, vitamin C, glutamine, fish oil (for recovery), polyphenols. These have some evidence but need more research. Permitted under WADA.
AIS Group C (No Evidence of Benefit) BCAAs, HMB, MCT oil, ketones, glutathione. No evidence of benefit beyond adequate nutrition. Save your money. Permitted but not recommended.
AIS Group D / WADA Prohibited (Banned) DHEA, prohormones, anabolic steroids, SARMs, ephedrine, certain stimulants. Banned by WADA/SAIDS. High risk of positive tests and health consequences. Strict liability: you are responsible for what is in your body.
SAIDS and the strict liability principle
SAIDS follows WADA's strict liability principle: athletes are responsible for any prohibited substance found in their sample, regardless of intent. Contaminated supplements are a leading cause of inadvertent doping violations. If you compete under SAIDS testing, use only Informed Sport or NSF Certified for Sport products, and check the Global DRO for any concerns. When in doubt, do not take it.
1Australian Institute of Sport. AIS Sports Supplement Framework. 2023.
2World Anti-Doping Agency. Prohibited List. 2024.
3South African Institute for Drug-Free Sport (SAIDS). Anti-Doping Rules. 2024.
South Africa regulates supplements under the Foodstuffs, Cosmetics and Disinfectants Act and the Medicines and Related Substances Act. The SA Health Products Regulatory Authority (SAHPRA) oversees medicines; supplements are treated closer to food products with lighter oversight. For athletes, SAIDS (South African Institute for Drug-Free Sport) enforces WADA anti-doping rules — including strict liability for contaminated supplements. Consumer protection falls under the Consumer Protection Act, which prohibits false and misleading marketing.
SAHPRA — regulates medicines; supplements have lighter oversight than medicines
SAIDS — enforces WADA anti-doping rules in SA sport; strict liability
Consumer Protection Act — prohibits false and misleading supplement marketing
SA pharmacies — pharmacists can advise on supplements and check interactions
Informed Sport products — available in SA; essential for competitive athletes
Global DRO — online checker for supplement/medication status under WADA
The SA supplement consumer guide
Buy from established SA retailers (pharmacies, reputable sports nutrition stores, established online retailers). Ask pharmacists about interactions. For athletes, choose Informed Sport-certified products. Report false marketing to the ASA (Advertising Standards Authority). Avoid MLM supplement brands with unqualified distributors giving nutrition advice. Be sceptical — the SA market has both excellent evidence-backed products and significant marketing hype.
2South African Institute for Drug-Free Sport (SAIDS). Anti-Doping Rules. 2024.
Contamination and False Labelling 10-25% of supplements may contain substances not on the label (Maughan et al. 2018). Choose third-party tested products (Informed Sport, NSF). This is essential for competitive athletes under SAIDS/WADA.
Over-Supplementation Taking many supplements that overlap (multiple protein sources, multiple vitamins, multiple stimulants) is wasteful and potentially harmful. Identify what you actually need, take only that, and review periodically.
Self-Prescription Without Testing Iron, vitamin D, B12 and hormones should be tested before supplementing. Self-prescribing based on symptoms or marketing can lead to toxicity, wasted money and delayed diagnosis of real medical conditions.
Replacing Professional Care Supplements do not replace medical treatment, professional nutrition advice or lifestyle medicine. If you have symptoms, see a doctor. If you want nutrition guidance, see an HPCSA-registered dietitian. Supplements are a complement, not a substitute.
The final principle
Supplements supplement. They do not replace a good diet, consistent training, adequate sleep, stress management or medical treatment. Start with the fundamentals. If you add supplements, choose evidence-backed ones (AIS Group A), from reputable brands with third-party testing, at appropriate doses, for a genuine need. Consult an HPCSA-registered dietitian or GP for personalised guidance.
1Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements. Br J Sports Med. 2018;52(8):439-455.
2Australian Institute of Sport. AIS Sports Supplement Framework. 2023.
Connect with HPCSA-registered dietitians, GPs, pharmacists and sports physicians across South Africa for safe, evidence-based supplement guidance and interaction checks.
The supplement industry is lightly regulated and full of marketing hype. HealthLab’s Supplement Education and Directory guide empowers South Africans to make informed, safe and effective supplement choices. We cover how to read supplement labels (active ingredients, doses, proprietary blends, third-party testing), quality assurance and certification (Informed Sport, NSF, USP), common supplement scams (miracle claims, pseudo-science, influencer endorsements, free trials, MLM), drug-nutrient interactions (blood thinners, antidepressants, antibiotics, thyroid medication), the AIS Supplement Framework and WADA/SAIDS prohibited list, and a supplement directory summarising the evidence-backed products. South Africa’s supplement market (R700m+) follows international trends — heavy marketing, varying quality, and a mix of evidence-backed products and marketing-driven hype. SAIDS enforces WADA anti-doping rules with strict liability for contaminated supplements. Our evidence-based content, reviewed by HPCSA-registered professionals, provides the honest, balanced and locally relevant guidance South Africans need to navigate supplements safely and effectively.
