Eat to compete: Dietary Supplements

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Eat to competeDietary Supplements
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• Dietary supplements on the market are
• NOT regulated
• Could contain illegal substances
• Could be costly
• Could be harmful

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Current laws on dietary supplements

• No requirement for efficacy
• (proof they do what they claim)
• No requirement for safety
• (proof they cause no harm)

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FDA initiatives

• Implement process to evaluate dietary supplements
• Set standards for consistency
• Provide guidance on what claims can be made

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Advice for youth

• Consult with a healthcare professional, MD,
  pharmacist, or registered dietitian

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Dietary supplements include

• Any product intended to supplement dietary intake
• Examples
• Vitamins/Minerals
• Herbs and Botanicals
• Protein/Amino Acids

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Herbs and Botanicals

• Dietary supplements that contain extracts or
  active ingredients from plants
• Some are harmful
• Kava Kava is banned in Canada

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St. Johns Wort

• Suggested to help depression
• Negative side effects
• No tests on long-term safety

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Ginkgo biloba

• Increases blood flow to brain
• Large doses can cause restlessness, diarrhea,
  nausea, vomiting

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Echinacea

• Believed to stimulate immune system
• Studies use echinacea concentrate - not the same
  as what is sold

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Ginseng

• Clinical tests show mixed results for claims

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Green tea

• May boost immune system, increase metabolism, act
  as antioxidant, lower cholesterol and
  triglycerides

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Ephedra

• Central nervous system stimulant and decongestant
• Claims
• Increases body fat loss
• Improves athletic performance by increasing
  alertness and mental performance

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Ephedra

• Negative side effects
• irregular heart rate, elevated blood pressure,
  dizziness, headache, heart attack, stroke,
  seizure, psychosis
• 155 deaths and over 16,000 side effects
• FDA banned in April, 2004

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Risks of Herbal Supplements

• No standards exist
• Little scientific evidence is available
• Can be potent

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Resources

• Iowa Botanicals Research Center
• http//www.cdfin.iastate.edu/botanical/index.htm
• Iowa State University Extension
• http//www.extension.iastate.edu/nutrition/supplem
  ents/

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Creatine

• Natural substance produced by body
• Claims
• Improve muscle power during high intensity and
  short duration exercise

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Creatine problems

• Could cause muscle cramps, headaches, diarrhea,
  and gastrointestinal pain stress on kidneys
• Long term effects are unknown
• YOUTH muscles develop more quickly than bone
  increases risk of fractures

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Creatine Summary

• Pros
• Has been proven to increase energy in short
  duration, repetitive exercises (lt60 sec)
• Cons
• No benefit in aerobic ability or endurance
• Weight gained is mostly water weight and not
  muscle, which can hinder performance
• Negative side effects are a possibility
• Not approved by FDA and labels may be incorrect

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Protein/Amino Acids

• Essential macronutrient found in the body and in
  food
• Protein supplement food sources include
• Egg
• Soy
• Whey

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Amino Acids Supplements

• Pre-digested protein
• Claim
• Because they are pre-digested, they will be
  absorbed better.
• Fact
• The body gets better use out of amino acids
• if they are broken down from whole foods.

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Amino Acid Supplements
Amino 2000 Amino Acid Supplement Chicken Breast 100 Whey Protein Supplement
Protein/Serving 30 g /18 tablets 31 g / 3.5 ounces 23 g / 1 scoop
Price/31g of Protein 4.03 0.62 0.93
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Amino Acid Supplements
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Protein

• Claims for supplementation
• Supports muscle growth
• Increases muscle strength and mass
• Improves recovery
• Problems with supplementation
• Dehydration
• Stress on kidneys
• Increased calcium excretion
• Reduced intake of vitamins, minerals, fiber, and
  phytochemicals

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Adolescent growth

• Rapid growth and change increases need for iron
  and calcium

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Iron

• Anemia
• common among adolescents
• --gt inadequate diet
• Food sources
• lean meat, fish, dried fruits, nuts,
  wholegrain breads
• Supplementation
• may improve learning, memory, and performance of
  iron-deficient adolescents

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Calcium

• Deficiency
• decreased bone mineral density
• --gtinadequate diet
• Food sources
• dairy products (milk, yogurt, cheese)
• Supplementation
• beneficial if unable to get from food sources

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If Using Supplements

• Choose supplements with
• USP on the label
• Consumer Lab seal of approval
• Reputable drug companies

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If Using Supplements

• Watch for inaccurate and inappropriate health
  claims
• 1. Promises a quick fix
• 2. Sounds too good to be true
• 3. Lists of good and bad foods

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If Using Supplements

• Remember that they dont have to
• prove safety prior to marketing/selling
• prove efficacy prior to marketing/selling
• meet any manufacturing standards

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Conclusion

• Supplements are not needed with a balanced diet
• Supplements are not regulated on the market and
  can be unsafe
• Choose wisely and consult with a healthcare
  professional for more information

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• Funded by Iowa Beef Industry Council, Midwest
  Dairy Association
• Prepared by Ruth Litchfield, PhD, RD, LD
• Contributions by Emily Lasley, Lindsey Metcalf,
  Andrea Seminara and Karin Westberg

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• . . . and justice for all
• The U.S. Department of Agriculture (USDA)
  prohibits discrimination in all its programs and
  activities on the basis of race, color, national
  origin, gender, religion, age, disability,
  political beliefs, sexual orientation, and
  marital or family status. (Not all prohibited
  bases apply to all programs.) Many materials can
  be made available in alternative formats for ADA
  clients. To file a complaint of discrimination,
  write USDA, Office of Civil Rights, Room 326-W,
  Whitten Building, 14th and Independence Avenue,
  SW, Washington, DC 20250-9410 or call
  202-720-5964.
• Issued in furtherance of Cooperative Extension
  work, Acts of May 8 and June 30, 1914, in
  cooperation with the U.S. Department of
  Agriculture. Stanley R. Johnson, director,
  Cooperative Extension Service, Iowa State
  University of Science and Technology, Ames, Iowa.