Download Facts About Supplements 2013

JUNE-JULY Q8:Layout 1 21/05/2013 10:41 Page 22
by Kelly Marshall
(Hons), BSc (Hons),Dip PT, NASM, SFS, IFS, CES
www.thebodyproject.net
or email: [email protected]
KELLY M
ARSHA
LL
things you should know about supplements
In this modern,
technologically advanced age,
it is ironic that people
continue to be confused
and mislead regarding
supplements. In the
US, the supplement
industry is worth about 20
billion dollars annually and the
UK, Maxinutrition (the makers of
Maximuscle) recorded annual revenue
of £65m with an expected £100m by the end
of 2013. Supplementation is big business but in
order to make informed decisions about which
products might suit an individuals needs we need a
good foundation of basic knowledge.
Here are 5 supplement facts that can help you save time and
money and also make better decisions to do with
supplementation.
Fact1. Natural
vitamins are not
better than synthetic
vitamins
You might think that natural
vitamins are superior to ‘manmade’ vitamins, however, the
chemical structure of both are
basically identical which means
the body cannot tell the difference. Absorption rates differ between
natural and synthetic but not always in the direction you might think, for
example: folic acid, (common among prenatal vitamins), is actually the
synthetic version of the
B vitamin, folate. Folic acid is used in prenatal vitamins because it is better
absorbed.
Fact 2. Vitamins do not give us energy
Vitamins such as vitamin B are often marketed for their role in improving
energy and are often taken in massive amounts by people trying to get
through hectic days/lifestyles. However, it is important to realise that
vitamins do not actually contain any usable energy (calories). They don’t
directly provide energy but rather help malnutritioned individuals to
better extract energy from food and process it. They are a catalyst but
not a provider, which means that if you eat a good diet you are unlikely
to improve your energy levels by upping your vitamin B intake (especially
from energy drinks!).
Fact 3. Soy can help reduce cholesterol levels
Many people have heard that soy may help cholesterol levels but most
people aren’t aware of what level of consumption is needed. Studies
have shown that 25-50 grams of soy per day can have an impact on
cholesterol but this research is based on people eating soy-rich food.
So this leaves open the possibility that isolated soy ingredients, often
found in supplements, may not have the same effect as eating soy itself.
Fact 4. Natural does not always mean safe
A lot of website marketing for supplements suggest that as supplements
are natural they are automatically safe for everyone…..this is not the case.
Some supplements, if used in the wrong circumstances may have
significant side effects and detrimental consequences.
For example, St. John’s wort, (which is typically used for depression),
may interact with not only antidepressant drugs but also those used to
treat cancer and AIDS. Vitamin E might reduce the blood’s ability to clot
which is the reason why doctors typically tell their patients to stop using
vitamin E before surgery.
So, while many supplements are indeed safe, it is also true that people should
know what they put in their bodies and be aware of the power of interaction!
Fact 5. Even if you eat a healthy diet, you
might still benefit from supplements
I am often asked “Do I need supplements if I eat well?” and the
answer I give is not always “yes” – because it depends on who you are.
Research shows that some supplements may benefit certain groups of
people when used above what is normally consumed in a typical diet. For
example, it is well known that as people grow older, they tend to eat less.
This can have disastrous consequences by leading to muscle and strength
loss and a reduced quality of life. Some new research is finding that the
branch chain amino acids (leucine, isoleucine and valine) can stimulate
appetite in older adults.
Potentially, by stimulating appetite, it could lead to retaining muscle
strength and a better chance of remaining independent to a ripe old age.
Another example is the amino acid glutamine, where studies suggest a
higher consumption than normal may lead to shorter hospital stays and
increased body weight in some cancer patients.
A healthy, balanced, minimally-processed diet overrides anything you buy
in a tablet form; however, with lifestyle stresses and athletic demands,
supplementation can be useful to some individuals. The key is to be
informed and look beyond the marketing hype. There are strict
regulations regarding the prescription of supplements by nutritionists and
dietitons but not with fitness professionals so make sure you check the
qualifications of fitness professionals who prescribe.
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