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Should You Take Protein Supplements?

By Stephanie Nischik, RD, Fort HealthCare Nutrition Services

Experts say you should check with your doctor before supplementing your diet with protein. Research has yet to confirm its benefits. And taking protein supplements may cause side effects—especially for people with an underlying medical condition.

A protein supplement should never replace a healthy diet that includes low-fat dairy products, lean meat, poultry and fish. Supplements do not offer all of the health benefits of food.

Try to get all the nutrients you need from food. Eat the whole food whenever possible, instead of relying on supplements. Whole food provides benefits beyond its individual nutrients. For example, fish provides protein, but also omega- 3 fatty acids, which are associated with a lower risk of heart disease. Lean red meats are a good source of vitamin B12, iron and protein, and they help prevent anemia. Milk is an excellent source of protein and also provides calcium and vitamin D for bone health.

Physically active people do need more protein than do their inactive peers. But they usually get enough protein in their diet to cover their larger need. Supplementing with extra protein probably will not give more benefits.