Introduction
It is estimated that 40 percent of people take supplements, many on a daily basis. It is no longer just a fad, but part of a growing trend as more and more people take a proactive approach to their own health care.
While it is always recommended that a person try to obtain as many nutrients as possible through the consumption of a variety of high-nutrient-density foods, this can be unrealistic for many, due to reduced calorie intake; the dislike of certain foods; loss of nutrients in cooking; the variable quality of food supply; lack of knowledge, motivation, or time to plan and prepare balanced meals; and nutrient depletion caused by stress, lifestyle, and certain medications. This is where nutritional supplements can play an important role in filling any nutrient gaps.
Nutritional supplements are not a panacea, however, and it is important to be aware of some potential risks. Prolonged intake of excessive doses of vitamins A and D, and vitamin B6, for example, may produce toxic effects. Other vitamins, minerals, and accessory nutrients can also sometimes cause side effects when they interact with medications, due to health conditions or simply a person's biochemical individuality.
Nutritional supplements should never take the place of proper dietary habits or appropriate medical care when warranted. If someone is currently under medical care, is taking any medications, or has a history of specific problems, it is important for him or her to always consult with a health care practitioner before making any changes in diet or lifestyle, including the use of supplements.
It can take years of personal research and experimentation to put together a good dietary and supplement program. To eliminate a lot of guesswork and frustration, a person should consult a qualified health professional trained in the intricacies of nutritional biochemistry, to help the person assess his or her personal needs and to help develop an effective dietary and nutritional supplement program tailored to biochemical individuality.
Why are nutritional ergogenics so popular?
Probably the most used ergogenic aids (performance enhancing) are those that are classified as nutritional. It is estimated that more than 80 percent of national athletes use dietary supplements, mostly vitamins and minerals, but also other substances such as creatine, proteins, and amino acids. Because athletes may believe that certain foods possess magical qualities, it is no wonder that a wide array of nutrients have been used in attempts to run faster, jump higher, or throw farther. Additionally, as drug testing in sports becomes more sophisticated, leading to greater detection of pharmacological ergogenics, increasing numbers of athletes are relying on nutritional ergogenics in attempts to get that competitive edge.
Are nutritional ergogenics effective?
There are a number of theoretical nutritional ergogenic aids in each of the six major classifications of nutrients, and athletes take supplements of almost every nutrient in attempts to improve performance. Here are some examples:
Carbohydrates. Special compounds have been developed to enhance absorption, storage, and utilization of carbohydrates during and after exercise.
Fats. A special group of fatty acids have been used in attempts to provide an alternative fuel to carbohydrate for example medium chain triglycerides (MCT's).
Protein. Amino acids derived from protein are purportedly more potent than anabolic steroids in stimulating muscle growth and strength development.
Vitamins. Vitamin mixtures and even "nonvitamin vitamins," such as vitamin B15, have been ascribed ergogenic qualities.
Minerals. Mineral supplements, such as chromium, vanadium and boron, have been advertised to be anabolic in nature.
Water. Special oxygenated waters have been developed specifically for aerobic endurance athletes, theoretically designed to increase oxygen delivery.
In addition to essential nutrients derived from foods, there are hundreds of non-essential substances or compounds that are classified as food supplements and targeted to athletes as potent ergogenics, such as creatine, L-carnitine, coenzyme QI0, inosine, octacosonal, and ginseng.
Nutrient supplementation above the recommended daily allowance (RDA) is not necessary for the vast majority of athletes. In general, consumption of specific nutrients above the RDA has not been shown to exert any ergogenic effect on performance. However, there are some exceptions - there may be some justification for nutrient supplementation/dietary modification in certain athletes under specific conditions, particularly in cases where nutrient deficiencies may occur.
In summary
When making a decision to purchase nutritional supplements without the advice of an expert, do so as an informed consumer. It is worthwhile to read some of the many books and magazines published about good dietary habits and nutritional supplements. Reputable health food stores and some pharmacies are a good source of quality supplements and are also usually staffed by people who have a knowledgeable understanding of nutrition and supplementation.
The current challenge for medicine and nutritional science is to look beyond statistical guidelines in order to gain a greater understanding of the role and proper level of nutrients that will help every individual achieve and maintain a high level of wellness. Through education and involvement, a person can develop an understanding of the proper diet and nutritional needs specifically suited to the body, and should make this knowledge an integral part of living well.