Dietary supplements

WHAT YOU SHOULD KNOW

What are dietary supplements?

A Dietary supplements, as defined by the FDA, are products intended for
ingestion that contain a dietary ingredient to add further nutritional value to
supplement the diet.
These supplements are taken for a variety of reasons, such as vitamin or
mineral deficiencies, improve mental health, improve bodily functions, to
assist with weight loss, or to enhance performance.
Forms of dietary supplements include pills, powders, drinks, energy bars or
tablets.

Regulation
1.

Regulated by the FDA by a different set of guidelines compared to conventional food and drug products
under the Dietary Supplement Health and Safety Act of 1994 (DSHEA).

2.

Dietary supplements must be labeled as such.

3.

Dietary supplements DO NOT have to be proven safe to FDAs satisfaction before being marketed.

4.

It is illegal to market a dietary supplement as a treatment or cure for a specific disease.

5.

Manufacturers are responsible for evaluating the safety and labeling of their products.

6.

Manufacturers DO NOT have to get FDA approval prior to producing or selling a product.

7.

The Federal Trade Commission monitors the advertising of dietary supplements.

Supplement Categories
General Health-vitamins, minerals, and herbs
Weight Loss- appetite suppressants, thermogenics, and digestion inhibitors
Muscle Building
Performance and Recovery Enhancers

Vitamins and minerals

Micronutrients taken to provide a specific health benefit in addition to your daily diet, such as taking calcium to help
with bone density.
When nutrient needs are not being met, vitamins and minerals can help you get adequate amounts of essential
nutrients.
Specific populations may have an increased benefit from adding vitamins and minerals to their daily diet, such as:
Pregnant women
Infants and young children
Vegetarians
Older adults
Individuals with disease or illness

Most commonly used is a multi-vitamin or mineral formula used to compensate for limited nutrients in a persons
diet.

Understanding Labels and Guidelines

Dietary Reference Intake (DRI) values provide guidelines for adequate intake of a nutrient. Values are set to
estimate needs of healthy people in various age/sex groups, including men, women, children, older adults,
and pregnant or lactating women.
Estimated Average Requirement (EAR)-the estimated average daily intake level to meet the needs of half of
healthy individuals within a particular group
Recommended Dietary Allowance (RDA)- the average daily intake level to meet the needs of nearly all (9798%) healthy individuals within a particular group.
Adequate Intake (AI)- used when RDA cant be determined. The recommended average daily intake level
for a group of healthy people.
Tolerable Upper Intake Level (UL)- the highest average daily intake level that is likely to have no risk of
adverse health affects to almost all individuals within a particular group.

Vitamins and Minerals

Whats the Risk?
Possible Overdosing-Misconception exists by many that taking more than the
recommended dose will increase/improve health. However, taking more than what is
recommended can be hazardous to your health. For example, any excess of fat soluble
vitamins are stored in the liver and fatty tissues and can become toxic if levels are too
high.
People often use supplements in lieu of eating a balanced diet. Taking vitamin and
mineral supplements should not replace consuming the recommended amount of daily
fruits and vegetables.
Many foods in the U.S. are fortified with additional nutrients. The combination of
supplements and fortified foods can exceed safe upper levels and lead to toxicity.

Herbal supplements
Mixture of organic chemicals that come from parts of
a raw or processed plant, including stem, leaves,
flowers, roots, and seeds.

Common Herbal Supplements in US:

Commonly labeled as natural and therefore many

consider them as safe but can have side effects.
Many herbs have drug like effect on the body in
varied strengths. Large doses can be dangerous.

Ginseng-used to improve energy,

physical or cognitive performance

Side effects can come from potential contaminants

contained in herbal products and herbal-drug
interactions.
Many herbs have limited scientific studies
supporting efficacy.

Echinacea-used to prevent and treat

the common cold

Ginko-used for memory enhancement

Garlic-used to improve cholesterol
levels
St. Johns Wart -to treat depression
Peppermint-digestion and respiratory
issues
Ginger- used to treat nausea
Kava- used as a sedative and laxative
Soy- lowering cholesterol, menopause
sympt.

Weight Loss Supplements

Marketed to help with temporary weight loss.
Many over the counter supplements contain a combination of any of the
following ingredients: vitamins, minerals, herbs and other ingredients.
They claim to do a variety of functions, including:
Boost metabolism
Regulate insulin to build muscle and bun fat
Suppress appetite
Block fat absorption and increase feeling of fullness
Increase daily calorie burn
Block absorption of sugar (glucose)

Safety and Effectiveness

Limited research exists as to effectiveness and safety.
Previous weight loss supplements, such as Ephedra and Herbal Xenicol, have been
banned due to major health concerns and negative side effects. Dangerous side effects
included increased risk for high blood pressure, heart palpitations, and stroke, abdominal
pain, disruption of sleep, and anxiety.
Often used as a quick fix. Most positive results are short term and temporary. Does not
support healthy changes in diet, exercise and lifestyle habits.

Muscle Builders & Performance

Enhancers
Creatine-Occurs naturally within the body to help muscles release energy.
Additional creatine supplements assist with storage and transport of energy
to the cells and short burst of power. Possible side effects include stomach
ache, nausea, diarrhea, and muscle cramps.
Protein-Amino acids from protein are used to provide glucose for energy,
help build non-essential amino acids, build and maintain muscle tissue, and
help with muscle recover and repair by reducing lactic acid buildup.
Anabolic Thermogenics- commonly referred to as fat burners. Most are
made of caffeine containing herbs, green tea, guarana, ma huang, and bitter
orange. Increases body heat, stimulates the Central Nervous System and
assists with the breakdown of body fat to use as energy to enhance
performance and metabolism before, during and after training. Possible side
effects include anxiety, insomnia, gastrointestinal problems, and increased
heart rate and blood pressure.

Key Points
Dietary supplements can be beneficial to complement a proper diet, help with deficiencies or
other bodily functions.
Effects may vary.
As a general rule, the safe level of most vitamin/mineral supplement is 100% of the
recommended daily value.
It is best to consult your physician before taking a dietary supplement, especially if other health
conditions, injuries or illnesses are present.
Conduct your own thorough research on safety and effectiveness.
Look for potential interactions with other drugs and supplements you may be taking.
While some supplements can be beneficial, it is always best to give your body the nutrients it
needs through a healthy, well balanced diet.
Additional, detailed information can be found at :http://www.fda.gov/Food/DietarySupplements/

References:
1. Retrieved from: http://www.fda.gov/Food/DietarySupplements/
2. Retrieved from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2517879/
3. Clark, M., Lucett, S., Sutton, B. G., & National Academy of Sports Medicine. (2012). NASM essentials of
personal fitness training (Fourth edition.). Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.
4. Retrieved from: http://
www.knowyourback.org/Pages/Treatments/AlternativeMedicine/HerbalSupplements.aspx