Dietary supplement ingredients can be one or a combination of any of the following:
- Vitamin
- Mineral
- Herb or other botanical
- Amino acid (the individual building blocks of a protein)
- Concentrate, metabolite, constituent, or extract
Congress does not regulate dietary supplements the same way it regulates medicine. Except for new dietary ingredients, dietary supplement manufacturers do not need to prove to the U.S. Food and Drug Administration (FDA) that a product is safe or effective before selling the product to the public. And, unlike medicines - which are required to meet USP standards to help ensure product consistency across multiple manufacturers - USP standards are voluntary for dietary supplements.
Dietary supplements are widely available in health food stores, drug stores, grocery stores, fitness centers and online. They come in many forms such as 2-piece capsules, soft gels, tablets, bottles of liquid, powders and chews/gummies.
Supplements are not in the same category as sport nutrition products (ex. sport drinks, bars, gels and chews). Sport nutrition products are formulated in a way to optimize performance and health by providing the body with nutrients (ex. carbohydrates, sodium, fluids), in a precise formulation, that are used by the body during activity. They are backed by science/research to demonstrate a performance benefit if used correctly. Because not all sport nutrition products are created equal, prioritize simple ingredients in the nutrition profile (carbs/sugars/electrolytes).
So when it comes to supplements, why do fitness enthusiast and athletes take them?
- To boost performance.
- To improve health.
- To gain the competitive edge.
- For medical reasons.
- Because it's trendy (ex. endorsed by a professional athlete).
- Because a coach said so.
- Because an article said so.
- To overcome a nutrient deficiency.
Occurring in many different forms, like tablets, liquids, powders, bars, creams, injections and capsules, commonly sought-after vitamin and mineral supplements include iron, B12, probiotics, creatine, beet juice, Ashwagandha, Rhodiola rosea, vitamin D, calcium, multivitamins and antioxidants like vitamin C, E and Q10.
Because most supplements are poorly regulated and contain multiple ingredients, many supplements can be problematic to your health and performance. Because supplements are not well-regulated, it can be difficult to know (or to predict) the efficacy and safety of your desired product. As an example, consuming high-dose antioxidant supplements (vitamin C, E) may prevent important training adaptations from happening - such as creating new muscle mitochondria, muscle growth and improving insulin sensitivity.
Supplementing in certain situations may be necessary, especially if you fall into any of the following categories:
If you are currently using or considering a supplement, here are a few tips:
☑️Choose your supplements wisely. Do your research. Only take what is most necessary for your health.
☑️Review your supplement on Supplement411 for banned substances (or being high risk).
☑️Look for the NSF certified for sport mark.
☑️Ask yourself "what are the benefits and risks to taking the supplement?"
☑️ Choose nationally recognized, reputable brands.
☑️ Make sure you consume the recommended/appropriate amount by reading the label.
☑️Test don't guess. Get your blood tested to determine the right individual nutrient (and how much you need) for a true nutrient deficiency. Stay tuned - I'm working with a new blood testing company!
☑️When a specifically identified nutrient hole exists in your diet (from a blood test) and food won’t fill the gap, choose an individual vitamin and mineral supplement to ensure you are consuming exactly what you need - nothing more, nothing less. In other words, if you are deficient in iron, seek out an iron supplement and not a MVI.
☑️Consult with a Board Certified Sport Dietitian to review your diet and medical/health history/status. Many foods/supplements have interactions where certain foods should be avoided when consuming a specific supplement.
As a reminder, it’s best to first try to obtain your vitamins and minerals from food – just like Mother nature intended you to eat.
Because most supplements are poorly regulated and contain multiple ingredients, many supplements can be problematic to your health and performance. Because supplements are not well-regulated, it can be difficult to know (or to predict) the efficacy and safety of your desired product. As an example, consuming high-dose antioxidant supplements (vitamin C, E) may prevent important training adaptations from happening - such as creating new muscle mitochondria, muscle growth and improving insulin sensitivity.
Supplementing in certain situations may be necessary, especially if you fall into any of the following categories:
- Dieting/intentional undereating
- Vegan/Vegetarian
- Lactose intolerant
- Food allergies
- Crohn's or Celiac disease
- Limited sunshine
- Extended periods of traveling
- Considering pregnancy/pregnant
- Elderly
- Peri/post/menopause
- Nutrient deficiency determined by a blood test (ex. iron, vit D, vit B12)
If you are currently using or considering a supplement, here are a few tips:
☑️Choose your supplements wisely. Do your research. Only take what is most necessary for your health.
☑️Review your supplement on Supplement411 for banned substances (or being high risk).
☑️Look for the NSF certified for sport mark.
☑️Ask yourself "what are the benefits and risks to taking the supplement?"
☑️ Choose nationally recognized, reputable brands.
☑️ Make sure you consume the recommended/appropriate amount by reading the label.
☑️Test don't guess. Get your blood tested to determine the right individual nutrient (and how much you need) for a true nutrient deficiency. Stay tuned - I'm working with a new blood testing company!
☑️When a specifically identified nutrient hole exists in your diet (from a blood test) and food won’t fill the gap, choose an individual vitamin and mineral supplement to ensure you are consuming exactly what you need - nothing more, nothing less. In other words, if you are deficient in iron, seek out an iron supplement and not a MVI.
☑️Consult with a Board Certified Sport Dietitian to review your diet and medical/health history/status. Many foods/supplements have interactions where certain foods should be avoided when consuming a specific supplement.
As a reminder, it’s best to first try to obtain your vitamins and minerals from food – just like Mother nature intended you to eat.