The ABCs of Supplements

Dietary supplements are used by individuals for various reasons including good health, management of nutrient deficiencies, sports performance enhancement or other indirect benefits to support high intensity exercises, to manipulation of physique, to help with recovery from injury, to alleviate muscle pain and to enhance mood. However, not all supplements are shown to achieve what it claims to help with.

There is an abundance of information on dietary supplements found in advertising and on the internet. Most of the claims found on the internet about these supplements are not backed by science. Many of which are unrealistic and even impossible. Even if they state that they use journals to support their claims, most are inappropriately extrapolated. Claims that the manufacturers make are apparently difficult to regulate. As the supplements is not regulated and tested for safety, retailers have the enormous freedom in making marketing claims.

Nutrition Plan X uses scientific studies to help you sieve out whether there is scientific evidence in the benefits that the supplements claim to have. It is important for you to understand the basics before diving into the specific dietary supplements.

Dietary supplement is "A food, food component, nutrient or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit" ~IOC consensus statement~

The different forms of supplements

There are various forms of supplements available in the market. They include:

Functional Foods

Foods enriched/fortified with additional nutrients or components outside what they usually contain. For example, fortifying salt with iodine. It includes Protein Fortified Food (PFP).

Formulated Foods and Sports Foods

Products that provide energy and nutrients in a more convenient form compared to the usual foods for either general nutrition support (e.g. liquid meal replacements) or for targeted use around exercise (e.g. sports drinks, sports gels, sports bars).

Not every Sports Foods and Formulated Foods are equally used for a certain scenario specified in many media articles. For example, most media articles may identify sports drinks as a means to replenish fluid & electrolytes. But within the sports drinks category, there are certain beverages that are used for certain scenarios. For example, isotonic drinks are more for scenarios where you need to replenish fluid and electrolyte losses while sports drinks with a higher carbohydrate content is for refueling in a cold environment.

Single nutrients and other single components from food or herbal products

These are usually provided in isolated or concentrated forms. For example, whey protein powder, casein powder, iron supplements, etc.

Multi- ingredient products containing various combinations of nutrients and components from food or herbal products

These are also usually provided in concentrated forms or in pills. It includes multi-vitamins, etc.

How should supplements be used?

Supplements should be:

• used only during certain situations,

• assessed for its effectiveness and safety

• monitored in terms of dosage

• whether there may be a problem with the combination of supplements consumed.

Not every supplement is safe to consume. There are safety concerns such as the presence of stated ingredients or hidden ingredients that are toxic and prohibited. There was a report that showed that out of the 634 supplements tested that were found globally, 94 supplements contained anabolic steroids which can cause a positive result on a drug test. None of these supplements gave any indication that they contained steroids compounds. The possible supplement contamination and the risk of taking a mislabeled supplement may cause a threat to your health in the long run.

Situations of use

All supplements target a range of situations and scenarios for them to be used. So, there are different approaches to assessing their effectiveness and potency.

Scenarios include:

Deficiencies that are medically diagnosed by the Doctors

Single or multi-nutrient supplements are usually aimed to correct nutrient deficiencies. Usually prescribed when you are unable to prevent or treat the suboptimal nutrient status with food. For example, when you are found to be diagnosed to be iron-deficiency anemia, the doctor would usually prescribe iron supplements to you.

When you are found to be deficient in one or more nutrients, it may lead to a weakening your immunity or by increasing the risk of injury.

Times where it is impractical for you to consume food to meet your nutrition goals

Reasons include:

• issues around preparation or storage of post exercise snacks,

• ease of consuming food due to your daily schedules,

• gut comfort or

• unable to meet nutrient requirements within your energy budget.

Times where you are unable to replenish fluid & electrolytes losses

While water can hydrate you most of the time, it is unable to replenish fluids losses during prolonged exercise in the hot and humid climate and during scenarios where you are sweating profusely. As sweat contains water and electrolytes, you would need to replenish fluid and electrolytes when you sweat a lot. You would then use Isotonic drinks to replenish fluids and electrolytes.

Most media articles may identify sports drinks as a means to replenish fluid & electrolytes. But within the sports drinks category, there are certain beverages that are used for certain scenarios. For example, isotonic drinks are more for scenarios where you need to replenish fluid and electrolyte losses.

Common Side effects of Supplements

They vary according to the type of supplements and occur especially when used outside the optimal protocol. Side effects may also occur when you are consuming other supplements at the same time as the benefits of other supplements may counteract with each other.

For example:

1. Iron supplements without prescription

Taking supplements when you have adequate iron stores can result in symptoms such as vomiting, diarrhoea, abdominal pain. It can develop to haemochromatosis and liver failure.

2. Supplementing Caffeine on your own

When you excessively take caffeine, you might experience nausea, anxiety, fast heart rate and insomnia which outweighs the benefits. There is a report that very large doses of caffeine can be fatal. This was caused by miscalculation of the dosage of caffeine.

Think carefully whether you should use dietary supplements and whether the possible benefits outweigh the risks of side effects.

Key Points

• Dietary Supplements can play a small role in your nutrition plan

• Only a few supplements have proven benefits.

• It will take considerable effort and expert knowledge to identify what is appropriate and how to incorporate them into your nutrition plan. Book a slot with us for a consult. We provide credible, evidence-based information regarding the appropriateness, efficacy and dosage for the use of supplements.

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