Dear Dr. Jeff: What are the effects of supplements and are they necessary to have a well-sculpted body?
How can I bulk-up/put on weight in a healthy way? ?SAC
Dear SAC: It is estimated that 40 percent of the U.S. population is currently using dietary supplements, and that over 80 percent have tried one some time in the past. People are currently spending over $18 billion per year on supplements. Seems like a lot!
But is there a problem with that?
Certainly, some dietary supplements are simply just vitamins. Though generally unnecessary for those who eat a reasonable diet, if taken in recommended doses, multivitamins are unlikely to cause any harm.
A very great number of supplements, however, are not just vitamins. Of the 11 most popular "Vitamin and Mineral" supplements sold nationwide by GNC, for instance, three are multivitamins, but four are "metabolism boosters," two are "athletic performance enhancers," one is an "immune system booster," and one is a "colonic cleanser."
Since the banning of Ephedra and Ma Huang from the supplement market, metabolism boosters have relied primarily on caffeine as the active ingredient. GNC's Total Lean(tm) (a metabolism booster), for instance, contains over 180 milligrams of caffeine, which is the equivalent of a double shot of espresso.
What about the sports supplements? Protein supplements, especially "amino acids" preparations, are very popular for muscle building and body sculpting. Creatine is a popular "performance enhancer," heralded for "muscle refueling" by boosting cellular ATP production. "Weight gainers" supply extra calories for rapid weight gain and bodybuilding. Do they work? Are they dangerous?
Although they cannot claim activity in the treatment of any specific medical condition or disease, dietary supplements are allowed to claim an effect on bodily structure or function. The federal Food and Drug Administration (FDA) is not required by law to review evidence of the efficacy or safety of dietary supplements. In fact, there is no legal requirement that these claims meet the same scientific standards required even for conventional foods.
Protein supplements? There is no evidence whatsoever that they offer any advantage over dietary protein. Amino acids? Even GNC acknowledges that there is "little scientific support and/or minimal health benefit" to taking them.
Creatine? Over 30 percent of people who take it do not even retain it in their muscle tissues long enough to utilize. Studies have shown, though, that taken for five to six days by sedentary or moderately active people, supplemental creatine will improve performance and delay muscle fatigue during short-duration, high-intensity exercise like weight lifting. Wow! All that for only a couple of dollars per day!
And the side effects and risks of supplemental creatine, for instance? Muscle cramping and diarrhea are not uncommon. There is at least one report of kidney damage from creatine supplementation, and certainly people with kidney disease should not risk taking it.
What's the bottom line here? Some dietary supplements may be unsafe, and the efficacy and safety of most others are neither assured nor monitored. It's an essentially unregulated industry. Fundamentally, with very few exceptions, supplements are simply unnecessary. A balanced and nutritional diet, and a well-planned training program, can safely and predictably help you reach your goals.
Be well!
Jeff Benson, MD
Dudley Coe Health Center