In this final part of our series on supplements, we talk about the safety and effectiveness of supplements in treating various health issues.

Glucosamine

Glucosamine is commonly used for the treatment of osteoarthritis. Clinical studies have consistently reported that supplemental glucosamine is safe.  Research data suggest supplemental glucosamine may help keep joints healthy and prevent cartilage degeneration and treat arthritis.  It may also help relieve pain associated with arthritis and increase joint mobility.  However, results of clinical tests of glucosamine as a medical therapy for osteoarthritis have been conflicting and more comprehensive research needs to be done.

Acidophilus

Lactobacillus acidophilus is the most commonly used probiotic, or “friendly,” bacteria. There is evidence that when L. acidophilus is digested it can help the absorption of lactose or dairy sugar, which makes it particularly helpful for people who are lactose intolerant. It may also improve gastrointestinal function, help lower cholesterol, boost the immune system and help reduce the frequency of vaginal yeast infections.  It is safe to consume L. acidophilus in fermented dairy products.

Black cohosh

Black cohosh is a plant that has been commonly used to help relieve symptoms of menopause and premenstrual syndrome.  Research has shown that it can effectively help relieve hot flashes, irritability and anxiety.  However, there has been no clear evidence that it helps with premenstrual syndrome.   It is important to note that pregnant women should not take black cohosh because it can stimulate uterine contractions.

St. John’s Wort

St. John’s Wort is the most widely known herbal treatment for depression. Research has suggested that it can help alleviate mild to moderate depression.  However, it is important to note that St. John’s Wort can have adverse side effects when combined with antidepressant medications as well as with immunosuppressants. It can also decrease the effectiveness of other medications such as contraceptives and drugs for the treatment of epilepsy, heart disease and psychosis.

Saw Palmetto

Saw Palmetto is a small palm plant that grows in the southeastern United States that is believed to be beneficial for the prostate.  It appears to improve symptoms related to an enlarged prostate.  However, there is no clear evidence that Saw Palmetto can reduce prostate cancer.

Dong quai

Dong quai, Angelica Sinesis, is an ancient Chinese herb that has been used for thousands of years as a “tonifying herb,” which means it strengthens parts of the body that are otherwise weak.  It is most often used for gynecological issues due to its proposed ability to help produce estrogen. There is little research here in the United States that supports these claims, however it is the most widely used herb in China.  Many people believe that Dong quai sold here in the United States is not correctly prepared, which makes it less effective than the traditional Chinese multi-herb formula.

Ginkgo biloba

Ginkgo biloba consists of ginkgo tree leaves found in Asia.  For many years, the Chinese have taken ginkgo biloba to enhance memory and improve blood circulation.  Studies have shown that ginkgo biloba can slow the progression of dementia in patients with Alzheimer’s disease, which have led researchers to believe that it may enhance cognitive function in healthy individuals.  Ginkgo biloba has also been shown to have beneficial antioxidant properties.

Ginseng

Ginseng is a term used to describe the many species of plants that belong to the Panax genus. For many years, these plants have been used in Asia to help address a variety of health issues ranging from improving cardiovascular function to controlling blood sugar in diabetics. There have been many studies conducted in Asia, however, language barriers and the difference in medical philosophy make these studies difficult to review. Research conducted in the United States has been inconclusive.

In summary, it is always best to get all of the necessary vitamins, minerals and nutrients from whole foods first.  The best way to ensure your body is receiving all the nutrients it needs to be healthy is to eat a diet rich in whole grains, fruits, vegetables, lean protein, some dairy and heart-healthy fats.   Nutrition for You can put together a plan tailored to meet all of your nutritional needs.   If you are interested in building muscle mass please talk to your Nutrition for You coach.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?

References

1. Fragakis, Allison Sarubin. Popular Dietary Supplements. American Dietetic Association, 2003.

2. Whitney, Elie and Rolfer, Sharon Rady. Understanding Nutrition. California, Thompson Higher Education, 2008

3. Ghirlanda, et al., Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study, Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.

If you have a relatively balanced and varied diet then most of your nutrient needs are being met and supplementing with extra vitamins and minerals is unnecessary and may even be unhealthy.

Taking vitamins and minerals in excess may create an unhealthy imbalance in the body, which may be just as unhealthy as not getting enough vitamins and minerals at all.  Oftentimes, the symptoms of vitamin and mineral deficiency are the same as toxicity.   It is not true that taking vitamin and mineral supplements can make up for an unhealthy diet.   It can not provide additional energy, enhance athletic performance, build muscle, aid weight loss, help cope with stress, or prevent, cure or treat common colds.

When is it good to take vitamin and mineral supplements?

Nutrition for You recommends taking low-dose multivitamins when you are following a reduced calorie meal plan of 1600 calories or less.

Women who are pregnant and nursing are recommended to take folate and iron supplements and they are recommended to give their babies iron and fluoride supplements.

Older people are recommended to take Vitamin B12 and Vitamin D supplements .

If you are vegan, Vitamin B12 supplements may be helpful.

If you are lactose intolerant, Calcium and Vitamin D supplements may be helpful.

Finally, vitamin and mineral supplements are recommended for people who have extensive injuries, prolonged illness, an illness that impairs the appetite or nutrient absorption and for people taking medication that interferes with their body’s ability to use specific nutrients.

Nutrition for You stresses the importance of getting all of the necessary vitamins, minerals and nutrients from whole foods first. The best way to ensure your body is receiving all the nutrients it needs to be healthy is to eat a diet rich in whole grains, fruits, vegetables, lean protein, some dairy and heart-healthy fats.   Nutrition for You can put together a meal plan tailored to meet all of your nutritional needs.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?

References

1. Fragakis, Allison Sarubin. Popular Dietary Supplements. American Dietetic Association, 2003.

2. Whitney, Elie and Rolfer, Sharon Rady. Understanding Nutrition. California, Thompson Higher Education, 2008

3. Ghirlanda, et al., Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study, Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.

Oftentimes, we find ourselves bombarded with advertisements for weight loss, muscle-building and athletic-performance-enhancing supplements.

Do they really work?  Do they really help people lose weight and build muscle?  Let’s take a look at some of the more popular supplements in the market today.

Chromium

Chromium is an essential trace mineral that appears to have a beneficial role in the regulation of insulin action in the body. There have been some evidence that suggest Chromium may help control diabetes and may lower cholesterol.  Many people use Chromium to help reduce body fat and increase muscle strength.  However, it has been proven that Chromium does not enhance weight loss and does not help increase muscle mass.  Chromium is found naturally in broccoli, ham, potatoes, green beans, turkey breast, apples, white rice, bananas and whole wheat bread.  It can easily be found in a regular balanced diet, which renders supplementation unnecessary.

Carnitine

Carnitine, L-Carnitine, is a naturally occurring amino acid.  Red meat and dairy products are rich sources of carnitine. Other natural sources of carnitine include nuts and seeds as well as vegetables and fruits like asparagus, broccoli and brussel sprouts, apricots and bananas.   Supplementation is not necessary for healthy people following a regular balanced diet.  However, people diagnosed with a carnitine impairment may need supplemental carnitine.  Research suggests carnitine may be beneficial for people with cardiovascular disorders and may help slow cognitive impairment in people with Alzheimer’s disease.  Contrary to popular belief there is no research evidence that proves supplemental carnitine can improve athletic performance and enhance weight and fat loss.

Coenzyme Q10

Coenzyme Q10 is a fat-soluble, vitamin-like substance produced by the human body.  There have been some evidence that it may help improve exercise ability in people with cardiovascular disease. However, it does not appear to increase athletic performance. Red meat is a rich source of Q10, particularly reindeer muscle meat and animal organs such as liver and heart.  Coenzyme Q10 is found naturally in beef, chicken, pork chops, trout, salmon, oranges and broccoli.

It is important to note that statin drugs such as Lipitor and Zocor, which lower cholesterol, can inhibit the body’s ability to create Coenzyme Q10 by as much as 40%.  If you are taking statin drugs Nutrition for You recommends that you ask your medical doctor about taking Coenzyme Q10 supplements.

5-Hydroxy-Tryptophan

5-Hydroxy-Tryptophan, 5-HTP, is derived from the seeds of Griffonia simplicifolia, a plant found in Africa.  It is believed to have anti-depressant qualities and can also enhance weight loss as well as relieve stress and pain.  Supplemental 5-HTP helps raise serotonin levels in the brain.  Since serotonin helps regulate mood and behavior, 5-HTP may be beneficial for people with mood and sleep disorders.  However, no large-scale studies have proven this.  It does not appear to affect weight loss, stress or pain.  Furthermore, there have been reports of 5-HTP dietary supplements causing nausea and stomach pain.  In November 1990, the FDA banned all tryptophan-containing supplements such as 5-HTP in response to an outbreak of Eosinophilia-Myalgia Syndrome (EMS) that was linked to the use of tryptophan.

Creatine

Creatine is a substance created by protein building blocks within the body.  Natural sources of creatine include herring, pork, salmon, beef, cod and milk.  Creatine supplements are often taken by body builders to develop more muscle mass. There is some evidence that creatine may increase muscular strength during short periods of high-intensity short-term exercise. It may also help increase muscular strength in people with muscular disorders.  However, there is no evidence that creatine accelerates fat metabolism.

It is important to note that people taking creatine should not consume more than 2g to 5g per day.  Furthermore, people with kidney disorders should not take creatine.  Lastly, there is some evidence that suggest caffeine may negate some of the effects of creatine.   For more information on creatine supplements before and after workout please talk to your Nutrition for You coach.

Whey Protein

Whey protein is the liquid material created as a by-product of making cheese.  It is equivalent to the protein quality of low-fat and fat-free dairy products and lean cuts of meat.  Taking whey protein in moderation is perfectly fine for healthy individuals.  There are no known adverse side effects.  It is always best to get your protein allowance from whole food sources, however, whey protein can be a good supplement to take after working out.  Whey protein by itself will not build muscle mass but it will help replace protein in the body after strength training.

Remember that it is always best to get all of the necessary vitamins, minerals and nutrients from whole foods first.  The best way to ensure your body is receiving all the nutrients it needs to be healthy is to eat a diet rich in whole grains, fruits, vegetables, lean protein, some dairy and heart-healthy fats.   Nutrition for You can put together a plan tailored to meet all of your nutritional needs.   If you are interested in building muscle mass please talk to your Nutrition for You coach.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?

References

1. Fragakis, Allison Sarubin. Popular Dietary Supplements. American Dietetic Association, 2003.

2. Whitney, Elie and Rolfer, Sharon Rady. Understanding Nutrition. California, Thompson Higher Education, 2008

3. Ghirlanda, et al., Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study, Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.

Over the years, sales of supplements have steadily increased and billions of dollars have been spent on supplements each year.  Nearly 40% of Americans regularly take some sort of dietary supplement. Do we really know what we are taking? Are supplements safe? In this series of blogs, Nutrition for You discusses the most popular supplements in the market today. We will talk about the pros and cons, which hopefully will help you in making an informed decision.

Are Supplements Safe?

Are Supplements Safe?

Supplement safety can be difficult to assess. Unlike drugs, the FDA does not regulate supplements.  There is no process that monitors and approves supplements before they are marketed and sold to the public and there are very few human trials done regarding supplement interactions. In addition, supplement manufacturers are not required by law to provide warnings or information about potential side effects. There are also no standards for potency or dosage.

However, there are several websites that monitor supplement safety. One of them is MedWatch, the FDA Safety Information and Adverse Event Reporting Program. MedWatch alerts provide timely new safety information on human drugs, medical devices, vaccines and other biologics, dietary supplements, and cosmetics. If you are considering taking supplements, Nutrition for You recommends that you talk to a health care professional first and get as much information as you can about the safety of these supplements.

Remember that it is always best to get all of the necessary vitamins, minerals and nutrients from whole foods first. The best way to ensure your body is receiving all the nutrients it needs to be healthy is to eat a diet rich in whole grains, fruits, vegetables, lean protein, some dairy and heart-healthy fats.  Nutrition for You can put together a plan tailored to meet all of your nutritional needs.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?