In a perfect world, everyone would know exactly what and how
much to eat for both optimal health and peak performance.
Unfortunately ours is not a perfect world and most of us are
left on our own to decipher the implications of current research
findings or the latest nutritional fad. If you feel awash in a
sea of confusion and contradictions, you're not alone. Here's
some advice to help you navigate the murky waters of the
million-dollar supplement industry.
Supply And Demand
Certainly there is no end to the number of products or
corresponding manufacturers' claims of improved performance,
faster weight loss and quicker muscle gain. Unfortunately, there
are no established guidelines governing these products, which
means companies are not required to offer proof to substantiate
their claims.
Supplement manufacturers have promoted many types of bizarre
ingredients and concoctions. Some of the most widely used
products include individual amino acids, antioxidant vitamins
and trace minerals such as chromium picolinate. While all
supplements have the potential to do harm, some are more risky
than others.
Amino Acid Angst
One of the most questionable supplementation practices is the
use of individual amino acids. Amino acids are
nitrogen-containing components that make up proteins.
Approximately 22 amino acids exist in nature, eight or nine of
which must be present in our diet because our bodies cannot
manufacture them. There is no evidence that healthy individuals
will benefit from large doses of a single amino acid. In fact,
imbalanced amino acid diets created in the laboratory are
associated with anti-nutritional effects such as depressed
growth. Allergies, headaches and altered neural functioning also
are associated with single amino acid supplementation. Thus,
your best bet is to obtain amino acids through protein in your
diet.
Getting Enough Of What You Need
Unlike using amino acids, taking moderate quantities of
antioxidant vitamins is considered a low-risk practice. Vitamins
E and C and one of the vitamin A precursors, beta-carotene,
along with a diet rich in antioxidant-containing foods, may help
the body get rid of harmful oxidants that can damage cells. The
key here is that antioxidants must be taken in conjunction with
a healthy diet containing lots of fruits, vegetables and beans.
Research studies using antioxidants in the form of supplements
have not been consistently positive. Eating several servings of
fruits and vegetables every day, however, has been associated
with a lower risk of heart disease and cancer in numerous
studies.
The Chromium Craze
Chromium picolinate has been so widely promoted as the quick
way to a leaner, more muscular body that many consumers just
assume that there is good evidence to support those claims.
Actually, no such evidence exists, and there is no indication
that chromium deficiency is prevalent among healthy adults in
our population. It is true that chromium is often lost in the
processing of foods; this is another reason why our diets should
contain many whole, unprocessed foods. However, for those who
insist on taking chromium picolinate, the estimated safe and
adequate daily intake is 50 mcg to 200 mcg.
The Bottom Line
Americans seem to be married to the idea that in order to
achieve our goals, we must consume special dietary products in
amounts not normally found in a typical diet. But while the
initial promises offered by makers of these supplements are
often enchanting, the actual benefits to the consumer don't
necessarily live up to the advertising. The best defense against
becoming a victim of a nutritional scam is education. With this
formidable weapon, you will be well on your way toward better
health.
