Supplements - Does It Work

8/12/2019 Supplements - Does It Work

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Does It Work?

DIETARY

SUPPLEMENT DESCRIPTION CLAIM FACT Chromium

PicolinateChromium is an essentialelement for metabolism ofcarbohydrate, protein, & fat.Picolinate is a by-product of aminoacid tryptophan,

Stabilizes blood sugar; increasesmuscle mass; bums body fat.

Helps action of insulin in processing blood sugar. Deficiency results in impairedsugar tolerance and increased risk of heart disease. Exercise increaseschromium losses but adequate chromium available in diet. Good sources: beer,oysters, mushrooms, pork, chicken, whole-grain cereals, prunes, & apples withskins. No re l i ab le s tu d ies to su p p o r t p e r fo rman ce en h an cemen t b ey o n dn o rm al l ev e l s .

Citrate Buffer ing compound. Delays onset of fatigue byaugmenting the bodys naturalbuffering capacity.

May cau se g as t ro in tes t in a l p ro b lem s , n au sea an d d ia r rh ea . Some benefitshave been reported, but problems can occur if taken in large doses. If citrus fruitsare eaten on a regular basis, dietary citrate will be high naturally.

Coenzyme Q 10(CoQ 10)

An enzyme component found inthe mitochondria of cells. It is apotent anti-oxidant.

Increases energy and cardiacperformance.

No b en ef i t s h av e b een rep o r ted in a th le t es . This substance has been used withtherapeutic success in patients with heart disease to increase their oxygenutilization and exercise performance. It has also been shown to increasesubmaximal and maximal exercise capacities in sedentary men.

Copper,magnesiumand zinc

Essential minerals for optimalphysiologic functioning.

Beneficial effects on energymetabolism; improves musclestrength and endurance.

At h ig h d o ses g as t ro in tes t in a l d i s tu rb an ces , min era l imb a lan ces , an d to x ic i tym a y o c c u r. Supplementation is only necessary when dietary intake is insufficient.If insufficient levels are suspected, contact your health care provider.

CreatinePhosphate

Liver product stored in skeletalmuscle & heart. Used for energyproduction in muscles.

Increases muscle growth.Maintains maximal performancelonger & enhances high intensityperformances.

No t ad eq u a te ly t es t ed . May work for short, high-intensity work, but may decreaseperformance in prolonged continuous exercise. Athletes with low muscle creatinemay benefit, but excess is excreted in urine. "Loading" technique results in weightgain. Does not alter muscle size or structure. High dosages may result in liver &kidney damage.

DHEA(Dehydroepi-androster-one)

A substance produce naturally bythe human adrenal gland.

Burns fat, builds muscle mass,and slows aging.

Mo re res earch i s n eed ed to d e te rmin e wh e th er su p p lemen ta t io n i s s a fe an dimp ro v es p er fo rman c e . Because DHEA is related to testosterone, it has beenbanned by the International Olympic Committee. High doses may causevirilization (baldness, body hair growth, voice deepening) in women and breastgrowth in men.May also cause oily skinn and acne.


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DIETARY

SUPPLEMENT DESCRIPTION CLAIM FACT Echinacea An herb from the daisy family. Enhance s the immu ne syste m Studies indicate that it is effective against t he common cold. Most effective if taken

at the first sign of a cold and stopped as soon as symptoms clear up. Do not takecontinuously, some evidence indicates that prolonged use may depress theimmune system. Do not use if you have tuberculosis or autoimmune disorders orare allergic to plants in the Daisy family.

Ephedra(Ma Huang)

A potent herb. The activeconstituent is ephedrine alkaloid.

Increases metabolism andstimulates weight loss.

Th ere i s n o su b s tan t i a l ev id id en ce th a t i t i s e i th e r a s a fe o r e ffec t iv e p ro mo tero f we ig h t lo s s . Ad v erse s id e e ffec t s in c lu d e rap id h ea t rat e , i n c reased b lo o dp res su re , in c reased r i sk o f h ea t in ju ry, d ep res s io n , ag i t a t io n , rh ab d o my o ly s i s ,h ear t a t t ack , s t ro k e , co n v u l s io n s an d d ea th . Exercise and dehydration increasethe risk of these effects. Caffeine also increases the effects of ephedrinealkaloids, so soldiers are advised to minimize caffeine consumption (from coffee,colas, or other dietary supplements) if taking them. Aviod ephedrine alkaloids iftaking an monoamine oxidase (MAO) inhibitor or allergy, asthma, or coldmedication containing ephedrine, pseudoephedrine, or phenylpropanolamine.

Fructose Naturally occurring sugar in fruit. Enhances enduranceperformance.

Ad v erse e ffec t s : i n t es t in a l d i s t res s & may in crease l ac t i c ac id wh ich imp a i rsp e r f o r m a n c e . May spare muscle glycogen early in exercise, but no benefit toperformance found. Primarily used by the liver. Not recommended to consumeimmediately before exercise or as the sole sugar in a sports drink.

Gamma-Butyrolactone(GBL)

Converted in the body to the drugga mma-hydroxybutyrate (GHB).

Enhance athletic performance;releases growth hormone;prolongs life.

Po ten t i a lly l i fe th rea ten in g . Co n v er ted b y th e b o d y in to g am ma- h y d ro x y b u ty ra te (GHB), a d ru g b an n ed b y th e FDA. Adverse effects of GHBtoxicity include coma, slow heart beat, slow breathing, hypothermia, seizures,and vomiting.

Gelatin Connective tissue proteinderivative.

Increase energy source tomuscles; prevents musclesoreness; muscle strength &endurance.

N o b en ef i ts fo u n d . Sc ien t i fi c s tu d ies d o n o t su p p o r t th e c l a im.

Gingko BilobaExtract (GBE)

Leaf extract from the oldest livingtree species on earth.

Improve circulation to the brainand extremities. Decreasesshort-term memory loss,headaches, ringing in th e ears,and dizziness at heights.

Th ere i s ev id en ce to su p p o r t th e c l a ims wh en t ak en co n s i s t en t ly.Gingko does reduce the clotting time of blood. Do not use ginkgo if taking ablood thinner such as Coumadin ? . Individuals on non-steriodal anti-inflammatory drugs (NSAIDs) for extended periods may also have anincreased risk of bleeding.


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DIETARY

SUPPLEMENT DESCRIPTION CLAIM FACT Ginseng A plant root. Increases energy; increase s

work capacity; reduces fatigue;improves memory.

Po ss ib i l i ty o f a l l erg ic reac t io n s . Lo n g t e rm u se may cau se h ig h b lo o dp res su re , s l eep les sn es s , b reas t n o d u les . Although c ontains ch emicals whic hmay increase endurance and promote recovery, commercial preparationscontain little to none of the active compounds. Some studies show favorableresult for stress reduction but no evidence improves exercise or sexualperformance . Some liquid products contain alcohol.

Glandulars Ground up animal organ tissue,usually testes, pituitary orhypothalamus,

Elevates testosterone levelspromoting muscle growth.

A was te o f mo n ey. Th ere a re n o fac t s to su p p o r t th e c l aims .

Glutamine An amino acid found in highconcentrations in animalproteins.

Prevents the loss of musclemass; enhances the immunesystem.

Th ere i s n o cu r ren t ev id en ce th a t g lu tamin e su p p lemen ta t io n imp ro v es b o d yco mp o s i t io n o r ex erc i s e p er fo rm an ce in weig h t t ra in in g a th le t es . Adequateconsumption of glutamine does aid the immune sys tem in times of stress.

Glycerol/Glycerin

Sweet, oily fluid found in manyfoods.

Improves enduranceperformance by optimizinghydration.

Fu r th er research n eed ed . When ingested with water, glycerol seems to holdonto the water, thereby delaying the onset of dehydration. No known risks if foodgrade glycerol is used and dose does not exceed 1 g/kg body weight every sixhours.

Guarana Paste from the crushed seed ofa climbing Amazonian shrub(liana Paullinia cupana).

Boosts energy, suppressesappetite, relieves pain.

In su ff i c i en t ev id en ce to su p p o r t c l a im. Has a high content of a caffeine-likecompound. Avoid chronic use. May cause jittery nervou sness , tremors ordizziness. Adverse effects increase dramatically if used in conjunction withephedra-containing products.

Herbs Usually sold in teas; includesdried leaves, roots, seeds &occasionally fruit of plant.

Numerous health &performance effects.

May cau se a l l e rg ic reac t io n . L i t t l e o r n o rep o r ted b en ef i t fo r h e rb s th a t h av eb een t es t ed . Natural" does not mean safe. Herbs contain potent chemicalsthat can cause undesirable effects or poisonings. Manufacturers do not have totest for safety or effectiveness

Inosine Nucleoside; various functions inmetabolism.

Increases endurance &strength.

No t fo u n d to b e e ffec t iv e . Constant use may cause fatigue. Those with Goutshould avoid.

L-Cartinine A vitamin-like compound thatassists in t ransporting free fattyacids into the mitochondria ofmuscle cells for use as fuel.

Fat burner; delays onset offatigue; improves aerobicexercise and indurance.

Li t t l e to n o b en ef i t rep o r t ed , b u t n o t h a rmfu l a t reco mmen d ed d o ses .Possible adverse effects include nausea, vomiting, and stomach cramps. It isimportant to remember that the L isomer is the active form. If you ingest theD form, you can actually create a carnitine deficiency in yourself. READ THELABEL!


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DIETARY

SUPPLEMENT DESCRIPTION CLAIM FACT Lecithin Phospholipid found in cell

mem brane. Functions in fatmetabolism. Contains choline.

Dissolves cholesterol; preventsfat gain.

No ev id en ce to su p p o r t c l a im. Humans make adequate amounts. TheSynthetic forms not well absorbed. Form of choline in lecithin is betterabsorbed than free choline.

Pangamic Acid(Vitamin B15)

Not a true vitamin. Mixture ofcalcium compound & gluconate.May contain variety ofcompounds .

Improves endurance by aidingoxidative metabolism byincreasing muscular creatinephosphate & glycogen.

No ev id en ce to su p p o r t c l a im. Several of the compounds marketed under thisname are potentially hazardous.

PantothenicAcid

The physiologically active formof conenzyme A (co-A) which isinvolved in many metabolicpathways.

Improves aerobic capacity; maybe an anti-stress vitamin.

No b en ef i t s h av e b een rep o r ted in h u m an s . No adverse effects have beenreported. More research is needed.

PhosphateSalts

Essential mineral found in avariety of foods. A component ofoxygenating enzymes andbuffering systems.

Delays onset of fatigue,improves oxygen transport tomuscles, and improvesmaximal aerobic capacity.

Research resu l t s a re amb ig u o u s reg ard in g im p ac t o n p er fo rman ce .Gastrointes tinal intolerance is a likely possibility. The phosphate content of softdrinks is high. If they are routinely consumed, further phosphate loading is notadvised.

St. JohnsWort (SJW)

An aromatic herb. Reliev es mild d epres sion. Stu d ies in d ica te b en ef i t i n re l i ev in g mi ld d ep res s io n wi th fewer s id e e ffec tth an s t an d ard an t id ep res san t s . Do not use in conjunction with otherantidepressant medications. If you are taking any medications, check with yourprimary health care provider before taking SJW. It m ay reduce theeffectiveness oral contraceptives and other medications that are cleared

through the liver.Saw Palmetto Oil extracted from the berry of the

saw palmetto plant.Relieves symptoms associatedwith prostrate enlargement,increases urinary flow.

Nu mero u s s tu d ies su p p o r t b en ef i t i n red u c in g sy mp to ms o f an en la rg edp ro s t ra t e g lan d (b en ig n p ro s t ra t e h y p erp las i a ) . Do not use saw palmettounless you have discussed it with your health care provider! May cause a false-negative prostate-specific-antigen (PSA) result.


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DIETARY

SUPPLEMENT DESCRIPTION CLAIM FACT SodiumBicarbonate

Baking soda Enhances aerobic performance,delays onset of fatigue byeliminating exercise inducedaccumulation of lactic acid inmuscles.

In effec t iv e fo r ev en t s l a s t in g l es s th an 3 0 seco n d s o r m o re th an 7 min u tes . No significant effect on aerobic activity or on upper body anaerobic activity. Maybe effective for high intensity activities between 30 seconds & 7 minutes.Possible adverse effects include GI distress & diarrhea. High doses or chronicuse causes imbalances in sodium & water. People with high blood press ureshould avoid.

VanadylSulfate

Trace element vanadium boundas a sulfur salt.

Builds lean muscle mass,enhances performance.

No ev id en ce to su p p o r t en h an ced b o d y co mp o s i t io n in weig h t -t ra in in ga th le t es . In su ff i c i en t ev id en ce to su p p o r t p e r fo rman ce en h an c in g e ffec t .May cause gastrointestinal upset.

Vitamin C Water-soluble vitamin andpowerful antioxidant.; essentialfor skin/tissue integrity andimmune function. Found inmany fruits and vegetables.

May accelerate recovery frommuscle soreness and serve tominimize heat stress.

Research in d ica tes th a t 5 00 to 1 0 0 0 mg p er d ay may red u c e th e in c id en ce o fu p p er resp i ra to ry t rac t in fec t io n s a f t e r en d u ran ce ev en t s su ch asmara th o n s an d u l t ramara th o n s . No adverse effects noted at these doses, butsome sensitve people may develop intestinal distress or irritation.Supplementation necessary only if dietary intake is insufficient.

Vitamin E Fat-soluble vitamin and powerfulantioxidant.

May accelerate recovery frommuscle soreness and serve tominimize heat stress.

Research in d ica tes th a t 4 0 0 mg p er d ay b eg in n in g 3 week s p r io r to ev en tmay b e b en ef i c i a l . Supplementation necessary only if dietary intake isinsufficient.

Wheat Germ,Wheat GermOil,Octacosanol

Active ingredient is octacosanol.Rich in vitamin E & othervitamins.

Increases endurance &improvesreaction times.

Li t t l e o r n o ev id en ce to su p p o r t c l a ims . No known adverse effects.

Yohimbe Herbal extract derived from thebark of the African tree,Pausinystalia yohimbe.

Increases testosterone and leanmuscle mass; inhibits fataccumulation in the lower half ofthe body.

Clas s i f i ed b y th e FDA as an u n safe h erb . Effectiveness is unproven. Adverseeffects include anxiety, panic attacks, hallucinations, elevations in bloodpressure and heart rate, dizziness, headache, and skin flushing. It is amonoamine oxidase inhibitor and must be rigorously avoided by people whotake prescription MAO inhibitors, as well as those who have hypotension,diabetes, schizophrenia, or heart, liver, or kidney disease.

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Supplements - Does It Work