What are the most popular dietary supplements. How effective are they for preventing or treating health conditions. What are the potential risks and benefits of taking supplements. How are dietary supplements regulated in the United States. What does the scientific evidence say about common supplements like vitamin D, antioxidants, and multivitamins.

The Popularity and Regulation of Dietary Supplements

Dietary supplements have become incredibly popular, with approximately half of all adults taking at least one supplement regularly. This popularity stems from a genuine desire for good health among consumers, coupled with aggressive marketing by the supplement industry. However, the regulation of dietary supplements differs significantly from that of conventional medications.

While the FDA strictly regulates medications, requiring extensive safety and efficacy data before approval, dietary supplements fall under different rules. The Dietary Supplement Health and Education Act (DSHEA) limits the FDA’s ability to regulate products marketed as “dietary supplements.” This means manufacturers can sell these products without providing evidence of their purity, potency, safety, or efficacy.

Key Differences in Regulation

• Medications require pre-market approval from the FDA
• Supplements can be sold without proof of safety or effectiveness
• The FDA can only take action against supplement products after they are on the market
• Most supplement claims do not require evidence to support them

This regulatory environment has led to concerns about the quality and safety of many supplements. With an estimated 50,000 adverse reactions occurring each year in the United States, most of which go unreported due to lack of medical supervision, it’s crucial for consumers to approach supplements with caution.

Evaluating the Effectiveness of Dietary Supplements

Given the limited regulation and oversight of dietary supplements, how can consumers determine if a particular supplement is helpful or potentially harmful? The answer lies in careful, objective medical studies.

Scientific investigations of supplements typically follow a two-step process:

1. Observational studies: Researchers compare the health status of people who take a particular supplement with those who don’t.
2. Randomized clinical trials: Volunteers are randomly assigned to take either the supplement or a placebo, with researchers tracking their health outcomes.

The most reliable studies are double-blind, placebo-controlled trials, where neither the participants nor the researchers know who is receiving the actual supplement until the study concludes.

Vitamin D: The Sunshine Supplement

Vitamin D has gained significant attention in recent years, often referred to as the “sunshine vitamin.” But why is it so important, and should you consider taking a supplement?

Why Vitamin D Matters

Vitamin D plays a crucial role in calcium absorption, making it essential for maintaining healthy bones. However, many people struggle to get enough vitamin D through natural means, particularly as lifestyles have shifted away from outdoor work and sun exposure has decreased due to concerns about skin cancer and premature aging.

Recommended Intake and Sources

Current guidelines recommend:

• 600 IU (international units) per day for adults under 71
• 800 IU per day for adults 71 and older

However, many experts suggest 800 to 1,000 IU daily for most adults, with doses up to 4,000 IU considered safe. It’s challenging to get sufficient vitamin D from diet alone, with oily fish and fortified dairy products being the only significant sources. This is why vitamin D supplements are often recommended.

Supplementation Tips

• Choose vitamin D3 (cholecalciferol) when possible, though D2 (ergocalciferol) is also effective
• Take vitamin D supplements with a meal containing some fat for better absorption
• Consider getting a blood test to determine your vitamin D levels; aim for at least 30 nanograms per milliliter

The Rise and Fall of Antioxidant Supplements

Antioxidant supplements, including vitamins E, A, C, and beta carotene, were incredibly popular in the 1980s and early 1990s. These supplements were touted as potential preventive measures against heart disease, cancer, and other chronic illnesses. However, the scientific evidence has not supported these claims.

What Does the Research Say?

Numerous carefully conducted randomized clinical trials have failed to demonstrate significant benefits of antioxidant supplements in preventing heart disease, cancer, or other illnesses. More concerning, some studies have suggested potential harm from high-dose antioxidant supplementation:

• Moderately high doses of vitamin A may increase the risk of hip fractures
• High levels of vitamin A have been linked to an increased risk of prostate cancer
• Beta carotene supplementation may increase lung cancer risk in smokers

These findings highlight the importance of obtaining nutrients from a balanced diet rather than relying on high-dose supplements, which may have unintended consequences.

Multivitamins: A Daily Insurance Policy?

Many people take a daily multivitamin as a form of nutritional insurance, but is this practice supported by scientific evidence? Let’s examine the potential benefits and limitations of multivitamin supplements.

The Appeal of Multivitamins

Multivitamins are popular for several reasons:

• They provide a wide range of essential nutrients in a single pill
• They may help fill nutritional gaps in the diet
• They are generally considered safe when taken as directed

What Does the Research Show?

Despite their popularity, the scientific evidence supporting the use of multivitamins for preventing chronic diseases is limited. Several large-scale studies have failed to demonstrate significant benefits:

• The Physicians’ Health Study II found no reduction in heart disease or cancer risk among men taking a daily multivitamin
• The Women’s Health Initiative showed no effect on the risk of cancer or cardiovascular disease in postmenopausal women

However, some studies have suggested potential benefits, such as a modest reduction in cancer risk in men or improved memory in older adults. The evidence remains mixed, and more research is needed to draw definitive conclusions.

Calcium and Bone Health: Beyond Dairy

Calcium is essential for strong bones and teeth, but many people struggle to get enough through their diet alone. This has led to the widespread use of calcium supplements, particularly among older adults concerned about osteoporosis. But how effective are these supplements, and are there any potential risks?

Recommended Calcium Intake

The recommended daily intake of calcium varies by age and gender:

• 1,000 mg for adults up to age 50
• 1,200 mg for women over 50 and men over 70

Calcium Supplements: Benefits and Risks

While calcium supplements can help individuals meet their daily requirements, they are not without controversy. Some studies have suggested that high doses of calcium from supplements may increase the risk of kidney stones and potentially cardiovascular events. However, the evidence is mixed, and more research is needed to fully understand these potential risks.

To maximize the benefits of calcium supplementation while minimizing potential risks:

• Aim to get as much calcium as possible from dietary sources
• If supplementing, choose calcium citrate for better absorption
• Take calcium supplements in smaller doses (500 mg or less) throughout the day
• Pair calcium supplements with vitamin D for optimal absorption

Omega-3 Fatty Acids: Heart Health in a Capsule?

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in fish oil, have been widely promoted for their potential cardiovascular benefits. But do these supplements live up to the hype?

Potential Benefits of Omega-3s

Research has suggested that omega-3 fatty acids may:

• Lower triglyceride levels
• Reduce inflammation
• Decrease the risk of arrhythmias
• Potentially lower the risk of heart disease and stroke

What Does the Evidence Say?

While some studies have shown promising results, the overall evidence for omega-3 supplements is mixed. Large-scale trials have produced conflicting results:

• Some studies have found a reduced risk of cardiovascular events in people taking omega-3 supplements
• Other trials have failed to demonstrate significant benefits

The inconsistent findings may be due to factors such as dosage, the specific population studied, and whether participants were already taking other heart medications.

Should You Take Omega-3 Supplements?

While the jury is still out on the effectiveness of omega-3 supplements for heart health, many experts recommend:

• Eating fatty fish at least twice a week
• Considering supplements if you don’t consume fish regularly
• Discussing the potential benefits and risks with your healthcare provider, especially if you have a history of heart disease

Probiotics: Balancing the Gut Microbiome

Probiotics have gained significant attention in recent years for their potential to support digestive health and overall well-being. These “good” bacteria are thought to help maintain a healthy balance in the gut microbiome, but how effective are probiotic supplements?

Understanding Probiotics

Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. They can be found in fermented foods like yogurt, kefir, and sauerkraut, as well as in supplement form.

Potential Benefits of Probiotics

Research has suggested that probiotics may help with various conditions, including:

• Antibiotic-associated diarrhea
• Irritable bowel syndrome (IBS)
• Inflammatory bowel diseases (IBD) like Crohn’s disease and ulcerative colitis
• Certain allergic conditions
• Urinary tract infections

Challenges in Probiotic Research

While some studies have shown promising results, the field of probiotic research faces several challenges:

• Different strains of probiotics may have different effects
• The optimal dosage and duration of use are not well-established for many conditions
• The quality and viability of probiotic supplements can vary widely

These factors make it difficult to draw broad conclusions about the effectiveness of probiotic supplements. More research is needed to determine which specific strains are most beneficial for various health conditions.

Choosing and Using Probiotic Supplements

If you’re considering a probiotic supplement:

• Look for products with specific strain information
• Choose reputable brands that have been tested for quality and potency
• Store supplements according to package instructions to maintain viability
• Consult with a healthcare provider, especially if you have a compromised immune system

Herbal Supplements: Nature’s Medicine Cabinet?

Herbal supplements have been used for thousands of years in traditional medicine practices around the world. Today, they remain popular as alternatives or complements to conventional medications. But how effective and safe are these natural remedies?

Popular Herbal Supplements

Some of the most commonly used herbal supplements include:

• Echinacea for immune support
• St. John’s Wort for depression
• Ginkgo biloba for cognitive function
• Saw palmetto for prostate health
• Garlic for cardiovascular health

Efficacy and Safety Concerns

While some herbal supplements have shown promise in scientific studies, many lack robust evidence to support their use. Additionally, several safety concerns exist:

• Potential interactions with prescription medications
• Variability in product quality and potency
• Risk of contamination or adulteration
• Lack of standardization in dosing

Regulatory Challenges

Herbal supplements face similar regulatory challenges as other dietary supplements. The FDA does not review these products for safety or efficacy before they enter the market, which can lead to quality control issues and potentially misleading claims.

Using Herbal Supplements Safely

If you’re considering using herbal supplements:

• Research the specific herb and its potential benefits and risks
• Choose products from reputable manufacturers
• Inform your healthcare provider about all supplements you’re taking
• Be cautious about claims that seem too good to be true
• Start with a low dose and monitor for any adverse reactions

The Future of Dietary Supplements: Personalized Nutrition

As our understanding of genetics and individual biochemistry advances, the future of dietary supplements may lie in personalized nutrition. This approach aims to tailor supplement regimens to an individual’s unique genetic makeup, lifestyle, and health goals.

Emerging Technologies

Several technologies are driving the trend towards personalized nutrition:

• Genetic testing to identify potential nutrient deficiencies or metabolic differences
• Microbiome analysis to assess gut health and probiotic needs
• Wearable devices that track various health markers in real-time
• Artificial intelligence algorithms that analyze complex health data

Potential Benefits of Personalized Nutrition

Advocates of personalized nutrition suggest that this approach could:

• Improve the effectiveness of dietary supplements
• Reduce the risk of adverse reactions or interactions
• Optimize overall health and wellness
• Potentially prevent or manage chronic diseases more effectively

Challenges and Considerations

While personalized nutrition holds promise, several challenges remain:

• The need for more robust scientific evidence to support personalized recommendations
• Ensuring the privacy and security of personal health data
• Making personalized nutrition accessible and affordable for a broader population
• Integrating personalized recommendations with public health guidelines

As research in this field progresses, we may see a shift towards more targeted and effective use of dietary supplements based on individual needs and characteristics. However, it’s important to approach these developments with a critical eye and continue to prioritize a balanced diet and healthy lifestyle as the foundation of good nutrition.

Supplements: A scorecard – Harvard Health

Dietary supplements are wildly popular. About half the adult population take at least one supplement. It’s easy to understand why supplements are such big sellers. The public has a legitimate desire for good health, and the supplement industry has a strong desire for good sales.

Medications are regulated by the FDA. Before a prescription or over-the-counter drug can be sold in the United States, the manufacturer must submit data supporting its safety and efficacy, and after the medication is approved, the FDA continues to monitor adverse reactions. Even with all these safeguards, problems still occur, prompting the FDA to withdraw many medications and to require strong warning labels on others.

The Dietary Supplement Health and Education Act  restricts the FDA’s ability to regulate products marketed as “dietary supplements,” even though most people buy them for health, not nutrition. Manufacturers can sell these products without submitting evidence of their purity, potency, safety, or efficacy.

For most claims made on product labels, the law does not require evidence that the claim is accurate or truthful. In fact, the FDA’s first opportunity to weigh in comes only after a product is marketed, when it can take action against products that are adulterated, misbranded, or likely to produce injury or illness. Since nearly all supplements are used without medical supervision or monitoring, most of the estimated 50,000 adverse reactions that occur in the United States each year go unreported.

How do we really know?

If a supplement’s label or ads won’t give you reliable information, how can you find out if a supplement can help — or, for that matter, hurt? Although it’s a slow process, careful, objective medical studies provide the guidance that counts.

In most cases, scientific investigations of supplements start with simple observational studies, in which researchers compare the health status of folks who take a particular supplement with the health of people who don’t take the supplement. It’s an important effort, but the results don’t always hold up. So the next step is to conduct randomized clinical trials, in which volunteers are assigned by lot to take either the supplement or an identical-looking placebo (“dummy pill”) while researchers track their health. In the best studies, neither the volunteers nor the researchers know who is getting the real thing until the code is broken at the end of the trial.

What do we know?

Everyone wants to know if supplements can help. It’s a good question. Here’s where we stand today — but you should keep an eye out for new results, since recommendations will change as scientific studies trickle in. Unfortunately, in most cases, the studies have failed to confirm our hopes, though there are exceptions.

Many people take supplements in the belief that they will preserve health or ward off illness; many others use supplements in an attempt to treat specific conditions that have already developed. We’ll have a look at popular supplements in both categories, starting with preventive supplements used principally by healthy people.

Supplements for prevention

Vitamin D. To get vitamin D the old-fashioned way, by producing it in the skin, we need lots of sunshine. But as work has shifted from the farm to the office and as we’ve learned to use sunscreens to reduce the risk of skin cancer and wrinkles, many people lack sufficient amounts of the “sunshine vitamin.” Older adults, patients with chronic illnesses, and people of color are at particular risk.

Vitamin D is needed to absorb calcium from the intestines; that’s why vitamin D is so important for healthy bones. Current guidelines call for 600 IU (international units) a day below age 71 and 800 IU a day thereafter. But many experts recommend 800 to 1,000 IU a day for most adults; daily doses up to 4,000 IU are considered safe, but more can be toxic.

It’s very hard to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources. So supplements do make good sense for most adults. The form known as vitamin D₃ is usually recommended, but D₂ is also effective; for best results, take your vitamin D along with a meal that has some fat. If you want to be sure you need this supplement, ask for a blood test; levels of at least 30 nanograms per milliliter are considered best.

Antioxidants. Vitamin E, vitamin A, beta carotene, and vitamin C were the favorites of the 1980s and early ’90s. But many careful randomized clinical trials have not shown any benefit against heart disease, cancer, or other illnesses. And that’s not the worst of it. In fact, even moderately high doses of vitamin A increase the risk of hip fractures, and high levels of vitamin A have been linked to an increased risk of prostate cancer; beta carotene increases lung cancer risk in smokers; and vitamin E increases the risk of prostate cancer and has been linked to an increase in respiratory infections, heart failure, and the overall death rate.

Do not take antioxidant supplements. One exception: people with moderate or advanced age-related macular degeneration (AMD) benefit from special antioxidant supplements that also contain zinc. Unfortunately, though, this preparation does nothing to prevent AMD in people who have healthy eyes.

The B vitamins

Vitamin B₁₂ is found only in animal-based foods, so strict vegetarians may need supplements. In addition, many older people don’t make enough of the stomach acid that’s needed to liberate B₁₂ from animal products so it can be absorbed. But B₁₂ is also added to fortified grain products and other foods, and this synthetic B₁₂ is easy to absorb even without stomach acid. That means a single bowl of cereal can provide your RDA of 2.4 micrograms (mcg) a day. Still, if your fortified grain consumption is erratic, a B₁₂ supplement is reasonable.

Folate is more complex. The vitamin is essential for the production of red blood cells, and it has an important role in DNA production and in repairing defects in the genetic code. Although folate is present in a variety of leafy green vegetables, fruits, legumes, and meats, until the late 1990s, many Americans didn’t get their RDA of 400 mcg from foods — and folate deficiencies during pregnancy sharply increase the risk of devastating birth defects. That’s why the U.S. and Canadian governments issued regulations mandating folic acid fortification of all grain products (including cereal, bread, flour, pasta, and rice) from 1998 onward.

Folate fortification has eased the birth defect problem, but obstetricians still recommend supplements for women who are trying to conceive or who are already pregnant.

Multivitamins. Despite their iconic status, there is no evidence that multivitamins enhance health and well-being or prevent illness.

Without disputing these conclusions, many doctors have continued recommending (and taking) multivitamins. One rationale is that they are a convenient and inexpensive way to get vitamin D — but most preparations provide just 400 IU, much less than the 800 to 1,000 IU currently in favor.

Other supplements

Fish oil. For years, doctors have known that people who eat fish regularly enjoy some  protection against heart disease and stroke. For people with cardiovascular disease who don’t eat fish regularly, taking a fish oil supplement is reasonable. But check with your doctor first. People who eat fish at least twice a week are not likely to benefit from extra fish oil.

If you decide to take fish oil, don’t choose fish liver oil, which has too much vitamin A.

Fiber. Most people think of fiber supplements as a treatment for constipation. But a high intake of fiber has many potential benefits for several health conditions, ranging from heart disease and obesity to hernias, varicose veins, and diverticulitis. The National Academy of Medicine recommends 38 grams of fiber a day for men younger than 50, 30 grams a day for older men, 25 grams a day for women younger than 50, and 21 grams a day for women over 50. Whole grains, fruits, vegetables, nuts, and seeds are the best sources of fiber, but many people need supplements to meet these goals. If you need supplementary fiber, consider psyllium, which has the added benefit of lowering cholesterol levels.

Selenium. Few men had heard of this mineral until 1996, when American researchers reported that it appeared to reduce the risk of prostate cancer. Subsequent reports were mixed, raising doubts. Then in 2009, a 35,553-man multinational trial of selenium and vitamin E, alone or in combination, reported that neither selenium nor vitamin E had any benefit against prostate cancer. Selenium also appears to increase the risk of diabetes, and earlier studies dashed preliminary hopes that the supplement might protect against heart attacks. Selenium is not for you.

Supplements for prevention?

It’s a disappointing scorecard. Most people stand to benefit from vitamin D, many from fiber, and some from fish oil. And sorry to say, popular supplements used to treat medical problems fare no better.

Buyer beware

It’s often hard to balance sober scientific judgments against simple, forceful claims for health in a pill. If you are considering taking a supplement, here are a few cautions:

• Beware of extravagant claims; if it sounds too good to be true, it is usually not true.
• Beware of testimonials and endorsements, especially from celebrities. Even the most sincere, well-meaning success stories offered by friends and relatives without financial incentives can’t establish a product’s safety or efficacy.
• Beware of the idea that if a little is good, more is better. Although vitamin A is essential for health, for example, doses that exceed the RDA (3,000 IU a day for men, 2,330 IU for women) increase the risk of fractures. And as noted above, a high intake of folic acid may increase the risk of certain tumors.
• Beware of meaningless terms. The list includes all-natural, antioxidant-rich, clinically proven, anti-aging, and other vague but seductive claims that a product will promote heart health, prostate health, sexual prowess, energy, weight loss, fat loss, muscle power, and the like.
• Beware of interactions between supplements and medications. A survey of over 3,000 people ages 57 through 85 found that 49% used at least one supplement, 81% used at least one prescription medication, and 37% of men over 74 used five or more prescription drugs. Always tell your doctors and pharmacists about any supplements you take and ask specifically about potential interactions with your prescription and over-the-counter medications.
• Beware of adulterated products. The FDA has withdrawn over 140 products that were laced with undisclosed pharmaceutical ingredients. Products touted for sexual performance, weight loss, and athletic performance are the most likely to be contaminated with medications.
• Beware of products that contain less — or more — than they claim. Since you won’t have the protection of FDA oversight, it’s hard for you to know what you’re actually getting. In general, products that are voluntarily submitted for approval by private organizations like the United States Pharmacopeia (USP) or NSF International are your best bet.

Supplements, not substitutes

Until (or unless) better oversight is available, supplements are likely to remain the Wild West of American health. At present, only a few are likely to help, some may do more harm than good, and most will be little more than expensive disappointments. But false hopes can be toxic in their own right if they keep you from taking good care of yourself or getting the medical care you need. So even if you take supplements, be sure to eat well, exercise regularly, and work with your doctor to keep your cholesterol, blood pressure, and blood sugar in good control. And while you’re seeing your doctor for check-ups, screening tests, and treatments, be sure to tell him about all your supplements. Many people are reluctant to tell physicians that they use alternative or complementary therapies, but full disclosure is important for health, particularly since supplements can have adverse interactions with medications.

Image: bbbrrn/Getty Images

What supplements do you need? Probably none.

Everywhere we turn we’re told we’re not healthy enough, that we lack vitamins and minerals, but if we take a multivitamin or supplement, we can have the benefits of better health from a pill. 

But the truth is: Supplements have no proven benefit for healthy people who have even a remotely balanced diet.  

“As long as a person’s diet falls within a wide range of what medical professionals consider balanced, it’s unlikely they would benefit from any dietary supplement,” says David Seres, MD, director of medical nutrition at Columbia University Irving Medical Center and a leading expert on the topic.  

Of course, some people do have nutritional deficiencies. And people with certain diseases are at high risk for developing nutritional deficiencies. These people work with their doctors to determine what they should take to bolster their health. The rest of us, the majority, do not need supplements.  

“It’s human nature to try to have some control over your health and longevity,” says Seres. “But most people will never have any reason to need a supplement. Period.” 

Be wary of health claims for supplements 

Clearly, the 80% of Americans who take supplements and multivitamins think they need them, although fewer than 10% of them have a nutritional deficiency. But Seres says many people are unaware of the lack of science behind product claims and the lack of oversight of the industry. 

Most of the 80,000 supplements for sale today have not been tested, so manufacturers make claims like “supports heart health,” or “was designed to boost immunity.”  

“Phrases like these are where supplements really get confusing for consumers,” says Seres. “A claim like this is often loosely based on the fact that if someone had a deficiency, there would be a problem. But if you’re not treating a deficiency, supplements are providing extra doses. And that’s when people are at particular risk for harm.” 

Several attempts over the years to pass legislation that would create some regulation over the industry, such as the Dietary Supplement Listing Act of 2022, have all failed.  

The problem with bad supplements

“Most supplements have zero impact,” says Seres. “At best they are a waste of money. But some can make you very sick, sometimes fatally.”

He cites green tea extract as a supplement linked to known harm. Substances in green tea are known to block the absorption of fat, so green tea supplements are promoted as weight loss aids. “If you sip green tea all day you will absorb fewer calories. But green tea supplements that contain a huge dose have been associated with several instances of liver failure requiring transplantation,” says Seres.

There’s no oversight until someone gets sick. “Because supplements are not tested the way medications are, we don’t know if one is harmful until something bad happens. It’s a slow and backwards way of enforcing public safety,” says Seres, citing Prevagen, a supplement claiming to improve memory. In 2012, an FDA letter to the manufacturer complained that the company did not report adverse events, including seizures, to the FDA as required. And in 2017, the manufacturer was charged with false advertising and more by the Federal Trade Commission and New York State Attorney General after years of sales.

“What makes this system particularly problematic is there’s only so many resources available to law enforcement to go after these claims. Then the legal process takes forever, so these companies keep making money in the meantime,” says Seres.

If you have a concern about your health or think you may have a nutritional deficiency, speak with your doctor. Blood tests can identify deficiencies. If you are worried your diet is not balanced, seek the advice of a registered dietitian.

There are a few good supplements

If your doctor tested you and recommends a supplement, look for a United States Pharmacopeial Convention (USP) Verified Mark.

USP verification is awarded to manufacturers who went through a stringent application. You can consider it a sign of reliability, says Seres. Seeing the USP Verified Mark tells you the supplement: 

• Contains ingredients listed on the label, in the declared potency and amounts.   
  • Tests have shown that contents of some supplements don’t match the label and/or contain significantly less or more than the claimed amount.
• Does not contain harmful levels of specified contaminants.
  • Some supplements have been shown to contain harmful levels of certain heavy metals, microbes, pesticides, or other contaminants.
• Will break down and release into the body within a specified amount of time.
• Has been made according to current FDA Good Manufacturing Practices using sanitary and well-controlled procedures.
  • Adhering to good manufacturing practices indicates that a supplement manufacturer is quality-conscious and there is consistency from batch to batch.

Balanced, nutritional diets  

Dietary guidelines are not meant to be followed as if written in stone, says Seres. They are mostly based on observations that correlate intake in populations to health outcomes and have not been directly tested in randomized trials. Do your best to achieve nutritional goals that have been laid out, but don’t be discouraged if you aren’t anywhere near perfect. Any improvement is improvement. If you are worried your diet is not balanced, seek the advice of a registered dietitian. 

Top 10 Sports Supplements. What are sports supplements for and how to choose them

The choice of food requires special attention when you begin the process of improving your physical fitness. To build a beautiful body, all aspects of lifestyle matter: sleep, exercise, diet, sports supplements. However, they are all interconnected and none will have a positive effect without the other.

We are accustomed to the term “sports nutrition”, but drugs bought in a special store cannot completely replace regular meals. Supplements are used to provide additional elements, since increased loads require appropriate nutrition, which a simple diet cannot always provide. For athletes who have recently started regular training, the first two points will be enough. But it will be useful for absolutely everyone to find out what they have managed to invent to improve sports results. Here are the most common tools, the names of which you probably already heard, and their characteristics.

1. Fast proteins

The most famous sports supplements. They contain protein, which means they mainly work on building muscle tissue and maintaining it. Consuming after a workout promotes good muscle growth. For beginners in the first six months of playing sports, one dose in the morning before breakfast will be enough.

2. Slow proteins

These include sports supplements containing casein. They have a similar effect, but a longer effect. They dull the feeling of hunger for a long time and provide the muscles with the necessary amino acids, preventing catabolism. Take before bed to gain muscle mass. For weight loss, it is worth replacing one of the meals with a mixture. Both types of proteins interfere with water, juice, milk. If there are problems with the tolerance of the latter, kefir can be used.

3. Gainer

Powder containing fast-digesting proteins and carbohydrates. Due to the presence of the latter, it is better suited for weight gain than proteins. In addition, it gives energy and promotes recovery after exercise. It is used half an hour before and immediately after training, as well as at night. You can mix with anything, but it is best to use plain water so as not to increase the calorie content of the mixture.

4. Amino acids

Essentially the same as fast proteins, but in a more convenient form – tablets and capsules. They will help you out in the absence of a shaker or serve as additional muscle nutrition during a hypertrophy training program. As a substitute for powders, use 2-3 tablets at a time. In the case of exhausting exercises – 3 tablets twice a day, not excluding the reception of a gainer and proteins. It should be noted that when taken on an empty stomach, amino acids can cause discomfort, in which case it is worth trying to consume them with food.

5. BCAA

Isoleucine, leucine and valine are essential amino acids for the human body. They not only serve to build proteins, but also act as a source of energy. The use of BCAAs increases endurance and speeds up muscle recovery. Effective use of tablets during the drying period, so as not to lose the gained muscle mass, or during endurance training. You need to consume five capsules before and after class, on rest days – 2 tablets with food.

6. Creatine

It is a powerful source of energy for muscle work. Some note a positive effect on strength indicators, others do not feel any effect from taking this sports supplement. Until you try, you won’t know. It is available in both powder and tablet form. It is taken once a day for 2-3 g. You can dilute the powder version only with water, and you need to drink this mixture immediately after preparation. In general, you can’t carry a creatine shake with you in a shaker. In any case, it is advisable to drink several glasses of water after taking it for more comfortable absorption.

7. L-carnitine

It is also levocarnitine, we usually get it from meat and milk. Although the tool is often positioned as a fat burner, it is not. This sports supplement indirectly affects the process of fat accumulation, contributing to the normal transport of fatty acids in cells and their subsequent conversion into energy. It is worth using L-carnitine during endurance and strength training in order to reduce the load on the heart. Diet pills are ineffective.

8. Glutamine

Another amino acid that is released by a large proportion of the content in the human body. Muscles consist of about 60% of it. Also, the element is useful for tissue repair, strengthening immunity and replenishing energy reserves. Recommended for use if you have more than 5 hours of training per week. It is taken twice a day, 15 minutes before breakfast and the last snack.

9. Energy

We are talking about special sports supplements that can only be purchased at specialized establishments. Great for use before strength training (half an hour before), increasing energy and mood. You should not abuse them, a maximum of 1-2 times a week. At the same time, half a bottle at the reception will most likely be enough. Just in case, we repeat: the best way to restore strength than sleep has not yet been invented.

10. Protein bars

All the same source of protein and carbohydrates, but in a convenient form. It is used as an intermediate snack between main meals, but no more than 2-3 per day. The effect of satiety lasts for about three hours.

As for the safety of the use of certain sports supplements, these substances in themselves do not cause harm. The danger lies in the wrong (primarily excessive) use and additional components. Therefore, it is important to carefully study the composition of products and give preference to trusted manufacturers.

Top 10 sports supplements: how effective they are

© Yakov Filimonov / Photobank Lori

Let’s figure it out together with Marina Savkina, an expert from the CMD Center for Molecular Diagnostics of the Central Research Institute of Epidemiology of Rospotrebnadzor.

Today, various sports supplements are taken not only by athletes. But do they work in everyday life and is there a medical justification for taking them?

Most studies evaluating the potential value and safety of fitness and performance supplements involve only professional athletes. They need more calories, fluids, carbohydrates, protein, fat, vitamins and minerals every day than the average person. Therefore, it is often unclear whether such supplements can bring real benefits to ordinary outdoor enthusiasts or those who play sports on an occasional basis.

Let’s name the 10 most popular groups of sports supplements and see if you can find an alternative to them in a healthy menu.

1. Protein supplements

Protein is the main building material for all body cells. This protein is essential for muscle repair. It contains a whole group of essential amino acids that we can only get from animal products. These include meat, poultry, fish, eggs and dairy products. Since high amounts of protein may be needed during training, it is also recommended to consume a plant peptide found in grains and legumes. The body’s need for proteins can increase during “drying” – in order to get a harmonious body, you have to reduce the calorie intake.

2. BCAA (Branched-Chain Amino Acids)

These are branched amino acids. These include leucine, isoleucine, and valine. Muscles need them for energy during exercise. A small number of studies have shown that BCAA supplementation can help increase muscle size and activity during strength training. But there is no data yet that these substances are effective in endurance exercises, for example, long-distance running. There are also quite a lot of them in products – in meat, fish, milk. In general, low BCAA supplements can be considered safe. But still, there is a caveat. BCAAs, especially leucine, can interfere with insulin, a hormone that regulates blood glucose levels. The results of an epidemiological study of three groups of men and women who consumed such supplements in excess of the norm showed an increased risk of developing type 2 diabetes.

3. Creatine

When taken, this nitrogenous acid accumulates in the muscles and provides them with energy and power. But our body itself is able to produce it in the amount of 1 g per day. This is quite enough for normal and even increased functionality of the muscular system. In addition, small amounts of creatine can be obtained from beef and salmon. The substance is well studied, and it can be argued that taking it for several weeks and even months is safe. If we are talking about admission for several years, then there should not be any special problems. Although weight gain may occur due to water retention in the body.

4. Conjugated linolenic acid (CLA)

Here the information is somewhat contradictory. Some studies have shown that the supplement promotes weight loss through lipolysis – the destruction of adipose tissue, oxidation of fatty acids and energy, as well as apoptosis of fat cells – the destruction of body fat. Other researchers say the weight loss isn’t all that significant. Therefore, at the moment, the effectiveness of the use of this acid is doubtful. Of the products with the highest content of conjugated linolenic acid, one can name beef and various dairy products.

5. L-carnitine

A vitamin-like compound found both in our own cells and in many foods. Carnitine, found in the body, helps in the oxidation of fatty acids. No wonder many experts recommend it as a means for losing weight. However, do not expect a miracle – L-carnitine works well in combination with aerobic exercise, and not on its own. Its synthesis also occurs from amino acids that come with food. These are meat, fish, poultry, milk.

6. Glutamine

An amino acid found in muscles and blood. Without it, it is difficult to get the necessary amount of energy for normal activity, and even more so for effective training. Although there is no 100% evidence that this supplement is a good help for serious physical exertion, there is no. For those taking BCAAs, you don’t have to worry about taking extra glutamine. It is just synthesized from these amino acids. Glutamine can also be obtained from animal products without problems. In addition to being taken for sports purposes, the supplement can be prescribed to patients with possible disorders in the formation of glutamine.

7. Beta-alanine

Taking this amino acid at 4-6 g per day for 2-4 weeks improves physical performance, especially during high-intensity exercise lasting 1-4 minutes (interval training or short sprints). This technique is safe, and no contraindications for use have been identified. As for the content of this amino acid in the body, the liver produces it in small quantities. Foods with beta-alanine are fish, poultry and meat.

8. Caffeine

The popular alkaloid increases the release of endorphins, improves neuromuscular function and reduces the perception of stress during exercise. Caffeine supplements taken before and during prolonged exercise have been shown to improve athletic performance.

9. Antioxidants

Healthy nutrients such as vitamins C, E, coenzyme Q10, it turns out, can play against athletes who are addicted to such supplements. Once in the body, antioxidants are included in the fight against free radicals. And as modern scientists have found out, it is they who help the muscles adapt to serious physical exertion. Additional vitamins will only reduce the effectiveness of training. Although until recently it was thought the other way around. Antioxidants have always been seen as helpers and free radicals as pests. It turns out a paradox: what is good for the layman may not suit the athlete. But, as with everything, it’s best to strike a reasonable balance.

10. Complex additives

Many sports supplements, especially those designed for muscle growth and toning, consist of a large number of ingredients. And studies of properties and safety were carried out only for individual components. For example, supplements that are suitable for weightlifters may be useless or even harmful for runners.