When it comes to performance-enhancing supplements, two words come to mind: buyer beware. This is not to
automatically disregard all supplements, because there are some on the market that are beneficial. But many
supplements include ingredients or mixtures of ingredients (some mixtures are patented) that have not been adequately
tested and may even be harmful.
Exercise physiologists are interested in diet supplements and how they affect training responses and athletic
performance. When it comes to diet supplements, studying the effects are extremely difficult because many variables
must be controlled. For instance, if you want to test how well creatine increases muscle strength, you need to control for
factors that can affect muscle strength, such as diet, training regimen, age and gender. Because of the inherent
difficulties of rigorous and controlled testing of diet supplements, most have not been tested thoroughly.
Another point to consider is that what might work for one person will not automatically work for another. In fact, much of
what we know about diet supplements is based on individual or anecdotal claims; in other words it may or may not work
for you even if it works for another.
Some diet supplements are essential nutrients, like vitamins and minerals. There is a reason why vitamins and minerals
are essential, the body requires them for various functions. For instance, chromium, also called a glucose tolerance
factor, is essential for regulating metabolism, most importantly for maintaining blood glucose levels. Without enough
chromium, insulin cannot do its job well enough, which can lead to glucose intolerance or insulin resistance. Many diet
supplement manufacturers market their products based on the biochemical actions of a particular vitamin or mineral
leading one to believe they cannot live without the supplement. Just because your body requires a certain vitamin or
mineral, does not mean that a supplement will enhance your performance or make your healthier. The bottomline is,
more is not always better.
When looking into a diet supplement, watch out for the statements like “scientifically proven” or “based on the latest
clinical research”. First of all, rarely is something proven in science, rather, science is a collection of data that either
supports or negates hypotheses. The phrase, “scientifically proven” is a loose term that often means there are some
studies that demonstrate a positive effect from a diet supplement. Those references made to clinical studies are often
based on one or two obscure studies that may or may not have been published in peer-reviewed journals. So take
whatever evidence the manufacturer provides with a grain of salt.
The last point I want to make about diet supplements concerns the safety of their use. Evidence for effectiveness is one
thing, evidence that it is safe is another. If it isn't considered a drug according to FDA regulations, a supplement does not
need to be clinically tested before being approved. So how can one know whether or not a particular supplement is
safe? The problem is, you don't know.
Buyer beware and do your research before spending money on a product.
automatically disregard all supplements, because there are some on the market that are beneficial. But many
supplements include ingredients or mixtures of ingredients (some mixtures are patented) that have not been adequately
tested and may even be harmful.
Exercise physiologists are interested in diet supplements and how they affect training responses and athletic
performance. When it comes to diet supplements, studying the effects are extremely difficult because many variables
must be controlled. For instance, if you want to test how well creatine increases muscle strength, you need to control for
factors that can affect muscle strength, such as diet, training regimen, age and gender. Because of the inherent
difficulties of rigorous and controlled testing of diet supplements, most have not been tested thoroughly.
Another point to consider is that what might work for one person will not automatically work for another. In fact, much of
what we know about diet supplements is based on individual or anecdotal claims; in other words it may or may not work
for you even if it works for another.
Some diet supplements are essential nutrients, like vitamins and minerals. There is a reason why vitamins and minerals
are essential, the body requires them for various functions. For instance, chromium, also called a glucose tolerance
factor, is essential for regulating metabolism, most importantly for maintaining blood glucose levels. Without enough
chromium, insulin cannot do its job well enough, which can lead to glucose intolerance or insulin resistance. Many diet
supplement manufacturers market their products based on the biochemical actions of a particular vitamin or mineral
leading one to believe they cannot live without the supplement. Just because your body requires a certain vitamin or
mineral, does not mean that a supplement will enhance your performance or make your healthier. The bottomline is,
more is not always better.
When looking into a diet supplement, watch out for the statements like “scientifically proven” or “based on the latest
clinical research”. First of all, rarely is something proven in science, rather, science is a collection of data that either
supports or negates hypotheses. The phrase, “scientifically proven” is a loose term that often means there are some
studies that demonstrate a positive effect from a diet supplement. Those references made to clinical studies are often
based on one or two obscure studies that may or may not have been published in peer-reviewed journals. So take
whatever evidence the manufacturer provides with a grain of salt.
The last point I want to make about diet supplements concerns the safety of their use. Evidence for effectiveness is one
thing, evidence that it is safe is another. If it isn't considered a drug according to FDA regulations, a supplement does not
need to be clinically tested before being approved. So how can one know whether or not a particular supplement is
safe? The problem is, you don't know.
Buyer beware and do your research before spending money on a product.
| All Rights Reserved. Copyright Constance Mier, 2007-09 |
Review of Nutritional Supplements Marketed to Endurance Athletes
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