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As a dietitian who works with first responders, I get asked about supplements constantly. Firefighters want to know—do they really need supplements, or can they get everything from food?
The short answer: food should always come first.
That is, if long-term results are what you want, not an expensive band-aid
But let’s be real, on shift, it’s not always easy to hit every nutrition target with meals alone. That’s where supplements can help, but only if you know which ones are worth forking over part of your overtime check.
Think of your diet like a cupcake. The base, the cake, is real food: protein, veggies, whole grains, healthy fats etc. That’s where your energy, strength, and long-term health come from. The icing? That’s your performance nutrition, specifically timing. When you eat around workouts, hydration/electrolyte timing, etc. And supplements? They’re the sprinkles. Sure, they add a little razzle-dazzle, but try living off sprinkles and you’re gonna crash harder than a rookie after their first energy drink. No supplement will save a garbage diet.
Here’s where I lose most people: regulations. But stick with me because this is how you avoid wasting money (or ending up with surprise side effects and fun medication interactions).
Contrary to what some influencers preach, supplements are regulated, but not like medications. The FDA (Food and Drug Administration) and FTC (Federal Trade Commission) have roles here:
But there’s a limited approval process before supplements hit the shelves. Manufacturers are expected to self-regulate, which can lead to problems for consumers. Specifically, an inaccurate ingredient amount or an ingredient/contaminant is added when it should not have been.
Third-party testing is when an independent organization (not tied to the supplement company) tests a product for quality, purity, and label accuracy. It helps confirm that what’s listed on the label is actually in the bottle, without:
This is especially important for pro or collegiate athletes, but it also reduces risk for general consumers and first responders.
No seal? Seriously consider skipping the supplement. Third-party testing is not the end-all all be-all, but it can reduce the risk of contamination. Note that third-party testing does NOT guarantee that the supplement will work for the goal you want to achieve.
It depends. There’s no one-size-fits-all answer, and what works for your shift mate might not be right for you. Some supplements can be helpful for firefighters, particularly in terms of recovery, sleep, and performance, but you should always check with a doctor or dietitian first. These professionals are trained to evaluate your goals, medical conditions, current medications, and supplements. This can help prevent side effects and ensure you are not wasting your money!
🚩 Claims to “treat, prevent, or cure” anything
🚩 Buzzwords like “100% natural” (natural can be effective, and therefore also harmful)
🚩 Proprietary blends (aka: mystery mix)
🚩 Anything that promises to “detox” (detox what, exactly?)
Supplements aren’t magic pills or shortcuts. They’re just tools, if used the right way. Focus on fueling your body with real food first. Build your cupcake, then maybe add sprinkles. Just don’t drop half your overtime on a tub of powder with wild claims and zero proof. Your body (and your wallet) deserve better.
Want to know my stance on different supplements? Check the links below (more to come):
Sources
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Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
