Nutrition

What are Exercise Supplements & are they Safe?

Common supplements include vitamins, minerals, herbs, plant material, amino acids, probiotics, fibre and fatty acids that can be added to the diet. Food quality can be compromised by production methods, lengthy storage and long distance transportation of so called 'fresh' fruits and vegetables. Important soil minerals such as selenium can also be depleted over time, leaving fewer of these vital nutrients in our foodstuffs.

Supplements are generally used as a preventative health measure or to alleviate symptoms, or as an anti-ageing measure. Research by the Food Standard Agency in 2008 suggested that almost 1/3 of the UK population takes some kind of supplement on a daily basis.

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SAFETY

Manufacturers are responsible for product safety; however consumers need to take their own responsibility for appropriateness and safety when using them. Whilst many are harmless, some can be dangerous if taken in excess or could contra-indicate with medical conditions or medication, so advice should always be sought from a GP or health practitioner before embarking on a supplementation plan.

For example:

• Fat-soluble vitamins such as Vitamin A are stored in the liver and tissue, and can cause harm in excess; particularly during pregnancy.

• Omega 3 fatty acids can thin the blood so should be avoided if on anti clotting medication.

• Vitamin B3 (Niacin) can cause skin flushing.

• Excessively high levels of Vitamin C can cause diarrhoea.

• Some supplements can alter the efficiency of medication (eg grapefruit based products may speed up or slow down the metabolism of some prescription medication in the liver).

• Weight loss supplements may have unpleasant side effects. These tend to include products that speed the metabolism (potentially causing palpitations); fat absorption blocking supplements (block absorption of vital 'good' fats as well, and can cause serious diarrhoea), and laxatives (can affect absorption of necessary nutrients and disrupt normal healthy gut function.)

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WHO CAN BENEFIT FROM SUPPLEMENTATION?

Adding supplements to the diet can offer helpful support for certain groups whose dietary needs of specific circumstances may cause deficiency in one or more nutrients. These can include:

• Young/growing children   – may benefit from extra calcium and essential fats.

• Pregnant women - advised to take folic acid to prevent birth defects in the developing child.

• 'The stressed'   – could supplement Vitamins B, C and zinc which feed the adrenal glands and are easily 'spent' in stressful times.

• Smokers - deplete large quantities of Vitamin C (approximately 250mg per cigarette).

• Vegetarians and vegans - may struggle to access enough B12, calcium, iron, zinc and iodine through their diet (all readily abundant in animal protein).

• Serious athletes - may benefit from additional antioxidants and protein/amino acids to prevent against damage and facilitate repair and muscle re-growth.

• Elderly people - commonly recommended antioxidants (such as lutein) for eye health. This group are also now advised to consider gingko for mental agility and memory, glucosamine and chondroitin for bone and cartilage repair, and Ginseng to help combat ageing.

• During the cold and flu season - Vitamin C can be helpful. It can't prevent you catching these germs but is now thought to significantly reduce the duration and severity of infection; particularly when taken alongside zinc and Echinacea.

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TIPS FOR SUPPLEMENTATION:

• Never use as a food substitute; they should do as their name suggests and supplement and enhance a healthy diet.

• Always follow the directions for usage on the label, or as given by your qualified health practitioner.

• In particular, check before giving supplements to children that they are suitable and safe dosages.

• Never take anything that claims to 'cure' or 'prevent'.

• Cheap supplements are usually a false economy. If they have fillers and poor quality ingredients you may as well not bother.

• Look for reputable suppliers; either health or specialist supplement stores, or buy online direct from the retailer or via one of the dependable online stores, (two I use are Revital and The Natural Dispensary).

• Most importantly; seek advice from a GP, Nutritional Therapist or other qualified health practitioner before taking supplements; particularly if you have a medical condition or are on medication of any kind.

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.