Supplementation

Introduction

Supplements are now widely accessible to consumers, and the selection continues to grow year after year. Around $30 billion ever year is generated through supplements ever year in the United States (Harvard Health, 2021). Dietary supplements include vitamins, minerals, amino acids, and herbs or botanicals, as well as other substances that can be used to supplement the diet. (FDA, 2015).. The Journal of Nutrition discovered that 70% of the US population use a daily supplement, 54% take one or two supplements, and 29% take four or more. It may be hard to identify which supplements are right for you, but it depends on a variety of factors including your genetic makeup, and most important, your lifestyle.

Are supplements necessary?

One can obtain all necessary vitamins and minerals through food and water, without requiring a supplement (NIH, 2020). Even though supplements are not required, they can be beneficial for people with specific vitamin or mineral deficiencies and people who have chronic conditions and/or illnesses. For example, Vitamin D and Calcium may help with bone health, and prevent bone loss. Fish oils, which contain Omega-3 fatty acids may help some people with heart disease. Also, folic acid plays a large role in prevention of birth defects. (NIH, 2020) It is also important to keep in mind that side effects can occur when consuming supplements, but this is only likely to occur when one is consuming a high dosage. Unlike medicine, supplements do not have to approved by the FDA to be sold or marketed, but they do need to provide evidence that their products are safe. “However, as long as the product does not contain a “new dietary ingredient” (one introduced since October 15, 1994), the company does not have to provide this safety evidence to the FDA before the product is marketed.” (NIH, 2020). 

Strength training and supplementation 

There are many supplements in the fitness industry, but a few stand out in terms of effectiveness, and are highly backed by research. Protein is one of the most highly consumed supplements in the fitness industry. Ready-to-drink shakes, bars, meal replacement products, bites, oats, gels and powders are all forms of protein supplementation. Supplementing with protein can be convenient for those who are not able to get their required amount of protein in their diet. Out of all proteins supplements, whey protein contains the high levels of essential amino acids compared to other forms of protein such as egg, pea, soy, etc. Amino acids supplements are also popular among the fitness industry. Amino acids are the building blocks of protein, and it has been shown that both essential amino acids (EAA’s) and branched chained amino acids (BCAA’s) can play a role in exercise performance and recovery. Creatine is another highly researched supplement that is produced naturally in the body. Creatine is an organic acid that supplies energy to muscle cells for short bursts of energy, which is needed for optimal strength training. Many scientific studies have shown that creatine can improve energy, strength, muscle mass, and recovery. (Sacramento College, 2020). 

Conclusion

Nutrients in foods we consume are better absorbed than nutrients found in supplements. This is because the bio-availability of nutrients found in foods are higher than nutrients found in supplements.. It is important to remember a supplement is only exactly what it’s named to be, a supplement to proper nutrition and exercise. A supplement alone will be not beneficial without the solid foundation of a proper wellness plan.  

Tips: 

-Try to include a wide variety of foods in your diet to ensure you are consuming an optimal amount of vitamins and minerals that your body needs. 

-Be cautious of supplements if you are pregnant and/or nursing.

-Talk to your doctor and/or health care provider before using a new supplement 

-Consider supplementing strength training exercise with the the most scientifically backed up supplements (Schedule with Conor to get a recommendation of which supplements could be most beneficial for your lifestyle!)

Sources: 

Commissioner, Office of the. “FDA 101: Dietary Supplements.” U.S. Food and Drug       Administration, FDA, 15 July 2015,            www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements.

“Do You Need a Daily Supplement?” Harvard Health, 12 Feb. 2021, www.health.harvard.edu/staying-healthy/do-you-need-a-daily-supplement%E2%80%82.

Fitness Supplements and Steroids. (2020, August 13). Retrieved June 8, 2021, from          https://med.libretexts.org/@go/page/519

“Office of Dietary Supplements - Dietary Supplements: What You Need to Know.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 2020, ods.od.nih.gov/factsheets/WYNTK-Consumer/.