What Is Supplement Stacking?

Thanks to gym rats looking to pack on muscle and dieters hoping to lose weight, the fitness industry sold over 94 billion dollars worth of supplements in 2007, reports the USU Consortium for Health and Military Performance. A popular practice among supplement-takers is to combine multiple supplements to enhance the overall effects. While the supplements sold on the shelves of health stores are legal, many may have dangerous side effects.

Basics

Stacking refers to the process of combining two or more supplements in order to enhance the effects of each. The idea is that when certain supplements are taken together, the combined effect is greater than the effects of either supplement by itself. An example of a stack in everyday life is enhanced milk. Manufacturers add vitamin D because it helps your body absorb the calcium already in the milk. The combination of vitamin D and calcium gives greater benefits than either nutrient alone.

Common Stacks

Arguably the most common stack is what's known as the ECA stack. The combination of the stimulant ephedra with caffeine and aspirin, found in many diet pills before ephedra was banned in 2004, stimulates the nervous system to aid in fat loss. Since the ban of ephedra or ephedrine-containing products, new diet pills commonly stack thermogenic supplements that mimic the effects of ephedra and large quantities of caffeine. Muscle-building stacks often include nitric oxide, an ingredient claiming to enhance nutrient delivery to muscle tissue.

Dangers

Combining or stacking supplements generally increases the risk of harmful side effects. For example, ephedra acts like an amphetamine by increasing your blood pressure and heart rate. When combined with caffeine, the stimulant properties are increased and put you at greater risk of heart attack, stroke and even death. Even with ephedra-free supplements, danger remains. Supplement manufacturers don't have to test products for safety and dietary supplements do not need the approval of the Food and Drug Administration. The potential side effects of stacking various combinations of supplements are largely unknown.

Safety

Before you begin taking any supplement stack, talk with your doctor about any health risks or potential side effects. If you chose to take dietary supplements, purchase those labeled with either the U.S. Pharmacopoeia or Consumer Lab approval seal. These organizations rate products based on contaminants, standardized dosing and other quality control standards.