A nutrition expert from a major U.S. university cautions that using supplements such as creatine, protein powders, and vitamin A can lead to unwanted weight gain when not managed carefully. This warning has been echoed in reports from mainstream media outlets.
Creatine is a nitrogen-containing carboxylic acid found in vertebrate bodies and plays a role in energy metabolism within muscle and nerve cells. Marketed by supplement manufacturers as a product that can boost muscle mass, increase strength, and improve endurance, creatine may also cause bloating and abdominal discomfort. When bloating occurs, a person can look externally fuller, which some might misinterpret as increased mass. These side effects highlight the importance of understanding individual tolerance and dosing when considering creatine use.
Protein powders are another popular option for those pursuing fitness goals. While they can support muscle growth, they also contribute calories that may be overlooked by people planning their dietary intake. If calories exceed daily needs, the result can be unwanted fat gain. This risk underscores the need for careful tracking of total daily calories and protein requirements, especially for individuals who are already monitoring body composition or weight goals.
Vitamin A plays a crucial role in vision, immunity, and overall health, but excessive intake can influence weight patterns. A study from researchers at the University of Tennessee observed that high vitamin A supplementation, when paired with a high-fat diet, correlated with accelerated weight gain in mice. While animal studies do not always translate directly to humans, the finding contributes to the broader discussion about balancing micronutrient intake with diet quality and energy balance.
Experts underscore that the preferred source of vitamins and nutrients should be from whole foods whenever possible. Supplements are not inherently harmful but should be used only when necessary and after consulting a healthcare professional. Mindful use helps ensure that supplement choices align with individual health needs, activity levels, and nutrition plans, rather than simply chasing quick results.
In this context, it is worthwhile to approach any plan that includes supplements with careful consideration of personal goals, potential interactions, and overall dietary patterns. The overarching message remains clear: nutrients are best obtained from a varied, balanced diet, and supplements should supplement, not replace, healthy eating. When used thoughtfully, they can support specific health objectives and athletic performance without derailing long-term weight management and wellness goals.
For those unsure about whether to incorporate supplements or how to adjust intake safely, speaking with a registered dietitian or medical professional is advisable. They can help tailor recommendations to individual needs, guide dosing, and monitor effects over time. Such guidance ensures that nutrition strategies support both performance and overall health in a sustainable way.