dietary supplements
If you have been anywhere on the internet, I am sure you have seen dietary supplements such as protein powders, apple cider vinegar pills, multivitamins galore all promising to give you 'fast' results, huge muscles or instant improvements in overall health. Yes, supplements can be of help in some individuals but this is not true for all.
A well balanced, healthy diet consisting of lean proteins, complex carbohydrates, healthy fats and whole foods should be a priority in any person. However, when one is looking to take performance and results to the next level, such as athletes, dietary supplements may be of value.
Whey protein, multivitamins and pre workouts are all classified as dietary supplements. And they are exactly as they are - supplements. They should only be used when the nutritional needs they provide can not be attained by whole foods alone. Again - supplements should not replace real food! When including supplements into your diet, it is important to know what it is and why you are adding this supplement, and always remember that supplements are most effective when used to supplement an already healthy diet.
In today's society, such products are heavily marketed making it easy to feel obliged to buy them and attain these results that they are promising, which can be dangerous. One study discovered that fitness members in Dubai believe that these types of supplements will increase performance and make them healthier, while in fact the misuse of such products may actually hinder progress and performance. (1) Another study that analyzes dietary supplements and the Multi-level marketing of such products states that "Wellness" is the second most popular term and that 35% of sales are traced back to this term. These products being sold are typically promising the consumer 'wellness' or weight loss. While it is highly normalized in today's society, the study concludes that multi level marketing of nutritional supplements is unethical as many of the consumers are unaware of how to properly use or implement these products into their diet. (2) Another problem here is that many people begin to rely solely on the supplement to attain their nutrient or fitness goals and deny to focus on what really matters - a healthy, well balanced diet. A third study looked at 425 athletes who used nutritional supplements to increase the aesthetic effect of weight training on the body and examine the consumers perceived value on such products. A lot of the purchasing of supplements comes from social, functional and emotional value which are factors that keep the consumer attached to buying such products. (3) There are so many influences that may cause someone to fall victim to supplements, even when not necessary. Before you enter the world of supplementation, know what you need and know why you may need it.
Here is a quick little breakdown on the most popular supplements today;
Multivitamins
Multivitamins are by far the most widely used dietary supplement. My mom even would give us the gummy chewable vitamins as kids. While it is far more effective to get your vitamin sources from real foods, multivitamins can help prevent deficiencies in those at risk. Not all multivitamins are made equally, and if you are going to be taking one make sure it contains the vitamin(s) that you are lacking. For example, most people following a vegan or vegetarian diet will be deficient in B12, as B12 is only found in animal products. So these individuals should be consuming a multi vitamin with B12. If you believe you may be at risk for a vitamin deficiency, consult with an RD.
Whey Protein
Whey is one of the two proteins found in milk, the other being casein. If you have ever made cheese, the liquid left behind after the cheese has coagulated is the whey! This liquid can be dehydrated to make powders that are highly available in the fitness industry. Whey protein powder can be mixed with water, milk, yogurt or added into recipes to increase the protein content of that recipe. When adding whey supplements, just be cautious of added sugars as sometimes companies will add in unnecessary amounts of sugar to hide the natural flavor.
Creatine
Creatine is an amino acid derived substance that is naturally found in the body. Creatine can be found in foods such as meat and eggs. In vegetarian individuals supplementation may be helpful as it is more difficult to source creatine from the diet. When you supplement with creatine, you are increasing the muscle creatine stores of your body. Supplementation also increases creatine phosphate synthesis, fueling short, explosive types of exercise lasting from 5-10 seconds. (4) Supplementation with creatine has been shown to enhance performance and muscle growth.
Amino Acids
Honestly, if you're getting enough dietary protein, you do not need to waste your time or money on these. Amino Acids are the building blocks of protein, meaning they make the protein responsible for repairing body tissue and growing muscle. They are found in foods containing protein, such as meats, eggs, cheeses, beans and legumes, and fish. They are easily attained in the diet and supplementation is not necessary. If anything, they can taste good and provide a placebo effect during your workout, causing you to work a little harder.
Caffeine
Caffeine is typically seen as an ingredient in a lot of pre workout supplements, or even taken in the form of a pill. It is a naturally occurring stimulant that is classified as a drug. Caffeine is known to improve endurance and reduce perception of fatigue, as the effect that caffeine has on the central nervous system reduces perception of how much effort is given during physical activity. These effects may improve performance in sports. Caffeine is naturally found in coffee, tea and cocoa but is also offered in powdered or pill form. (4)
final notes -
So I am going to say it one more time - yes, supplements can help us in attaining specific goals, but they are not necessary for everybody (because, and I preach, we all have different needs) and they should not be relied on over whole foods. Anyone looking to use supplements should be well educated on them (ie, consult with a registered dietitian) as well as be familiar with their own personal needs and goals.
Reference List
Ammar Abdulrahman Jairoun, Sabaa Saleh Al-Hemyari, Moyad Shahwan, Faris El-Dahiyat, Sabrina Ait Gacem, Maimona Jairoun, Saleh Karamah AL-Tamimi,What are the beliefs and behaviours related to sport nutrition supplements, particularly regarding UAE regulatory issues, among male fitness centre members in Dubai?,Clinical Epidemiology and Global Health,Volume 8, Issue 3,2020,Pages 934-938,ISSN 2213 3984,https://doi.org/10.1016/j.cegh.2020.02.027.
Cardenas D, Fuchs-Tarlovsky V. Is multi-level marketing of nutrition supplements a legal and an ethical practice? Clinical Nutrition ESPEN. 2018;25:133-138. doi:10.1016/j.clnesp.2018.03.118
Özgen C, Reyhan S. The Effect of Consumer Multiple Perceived Value on the Purchase Intention: A Study of Sports Nutritional Supplements. African Educational Research Journal. 2020;8(2):194-200. Accessed May 26, 2021.
L. Burke, M. Cort, G. Cox, et al. Supplements and sports foods, Clinical Sports Nutrition, McGraw-Hill, Sydney, Australia (2006), pp. 485-516
