Supplements: How Safe & Effective Are They?

Dietary supplements are always a hot topic of conversation whether it be among athletes or just someone trying to build muscle, lose weight, etc. Athletes spend millions of dollars each year on supplements in order to improve their level of competition or their health. 70-80% of elite athletes report using some type of supplementation.

So what exactly is a dietary supplement? The legal definition according to the Food and Drug Administration (FDA) is that a dietary supplement is a vitamin, mineral, herb, botanical, amino acid, metabolite, constituent, extract, or any combination of these ingredients. In the United States most supplements are regulated by the Dietary Supplement Health and Education Act (DSHEA).

As a Dietitian the topic of supplements comes up often. Do I need one? What can this do for me? What are the negatives of this supplement? All are just some of the questions I get asked. Now you have to remember, supplements do include vitamins and minerals as well. There is no harm in taking a Multi-Vitamin daily, and there are some people who benefit from more. The only problem is there are some supplements which make false claims. Reading the label carefully is critical. It can read, “ this product may help you build muscle”, doesn’t mean it will, but it MAY. The FDA has proposed a system to help with these claims. The claims would be graded “A”, “B”, “C”, or “D”, “A” being the most reliable claim based on numerous scientific studies.

Here is a list of some of the supplements out there:

• Amino Acids
• Branched Chain Amino Acids
• Antioxidants
• Caffeine
• Carnitine
• Chromium
• Creatine
• DHEA
• Ephedra
• Glutamine
• MCT
• Protein
• Ribose

So do the risk out weigh the benefits? Not necessarily! Your first question should always be, “Is it safe?” Just because a supplement is considered safe doesn’t mean that there aren’t side effects that could be harmful. So let’s look at some of the more popular supplements a little closer.

Caffeine

Caffeine for example is used to improve endurance and delay the onset of fatigue as well as help enhance fat loss. However, despite the claim, there is no research showing that caffeine does indeed help with fat loss. Caffeine is most known for its role for stimulating the central nervous system causing increased awareness and decreased perception of effort. To get the desired affect wanted from caffeine you would need to have a significant amount in your blood.  For example a 110lb endurance athlete looking for a boost would need approximately 250-300mg according to the American Dietetic Association.  Caffeine is considered to be a safe supplement, but excessive intake or intake by someone who is not used to caffeine can experience increased blood pressure and heart rate. It can also cause gastrointestinal distress and insomnia.

Another hidden component in energy drinks is Guarana. Guarana seeds are a form of caffeine. They contain 3 times the concentration of caffeine when compared in equal amounts. The problem with Guarana is that it does not have to be listed on the label as caffeine content making energy drinks even more dangerous. The safety of Guarana is still being studied. There is just not enough research out there yet.

Creatine

Creatine is one of the more common supplements that I get asked about for building muscle. It is a nitrogen containing compound that is found in meat and fish. Creatine is also thought to increase endurance in addition to increased strength. I definitely would not recommend Creatine for adolescents or children. At this stage their bodies are still growing and developing and the safety for Creatine and children is unknown.

For the adult who would like to use Creatine, it can be a very safe supplement if used properly. The recommended amount is 3-5grams/day. Some will say you need a loading period with significantly higher doses, but studies have not proven this to have any benefit over small amounts each day. One of things that I like to point out about Creatine is that the initial weight gain can be water weight. Creatine can make you retain water, and besides that, you don’t build that much muscle over night! Another point to remember is that different people have different responses to Creatine. Not everyone will have the same muscle gain or improved endurance; some might see nothing at all.

Protein

Protein powder is one of the most common additives to smoothies. The most common protein question I get is should I use soy or whey protein. First of all, I only recommend protein powder to someone who is unable to meet there recommended protein intake through foods. Naturally is always best, but for some it is hard to do. The second thing I like to point out is that it is possible to have too much. When you consume too much protein it can really be hard on your kidneys especially if you are not drinking enough fluid. It is always to find out what your recommended protein intake is and how much you are taking before you add a supplement.

When looking at what type of protein to use, for most it doesn’t really matter. Soy and Whey protein are both absorbed the same. Studies say that in adolescents, whey protein is more easily absorbed and therefore I generally recommend whey for adolescents. Menopausal and post-menopausal women are thought to benefit from soy because of bone health.

Overall supplements can be safe, just ask questions to a doctor or registered dietitian before you start something new. Not everything is regulated by the FDA, so if the supplement you are looking at isn’t then that should be an automatic red flag! Make sure you read the label carefully and remember if it sounds too good to be true then it probably is.

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