Dietary supplements, such as proteins, creatine, amino acids, and vitamins, are widely used among athletes and fitness center visitors. Their effects on the body vary depending on proper usage and dosage.<br /><br />1. Positive Effects of Dietary Supplements When Used Correctly<br />Providing the body with essential protein for muscle building.<br />Accelerating muscle recovery after workouts.<br />Enhancing athletic performance and increasing endurance.<br />Addressing nutritional deficiencies resulting from an unbalanced diet.<br /><br />2. Negative Effects of Improper or Excessive Use<br />Strain on the liver and kidneys due to excessive protein or creatine intake.<br />Digestive problems such as bloating, diarrhea, or constipation.<br />High blood pressure or heart issues when using certain stimulatory supplements.<br />Hormonal imbalances when using unsafe supplements or those containing prohibited substances.<br />Psychological dependence on supplements instead of maintaining a balanced natural diet.<br /><br />3. Proper Storage of Dietary Supplements<br /><br />To preserve their effectiveness and quality:<br />Store in a cool, dry place away from direct sunlight.<br />Keep the container tightly closed after each use to prevent moisture.<br />Avoid leaving supplements in cars or hot areas.<br />Observe the expiration date and do not use supplements beyond it.<br />Keep out of reach of children.<br /><br />4. Common Misuse of Supplements in Fitness Centers<br /><br />Most common mistakes:<br /><br />Consuming excessive amounts of protein or creatine beyond the body’s needs.<br />Relying entirely on supplements instead of a balanced natural diet.<br />Purchasing products from unknown sources that may contain harmful or prohibited substances.<br />Combining multiple supplements, such as caffeine stimulants with similar products, which may strain the heart.<br />Failing to consult a specialist (certified trainer or nutritionist) before use.<br />Incorrect mixing, such as combining protein powder with very hot water, which can damage its effectiveness.<br /><br />Conclusion :<br /><br />Dietary supplements are not harmful by themselves if used in appropriate doses, obtained from reliable sources, and stored properly. The real risk arises from misuse, lack of guidance, or purchasing unlicensed products.<br /><br />Abbas Sabri Al-Zubai<br /><br />Al-Mustaqbal University<br />The First University in Iraq