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An Introduction to Supplements & Common Supplements Teens Take Sara Oldroyd, MS RD Utah State University Extension An Introduction How many of you are currently taking a supplement? Utah is known nationally for its supplement industry Xango Noni Neutracuetical Corp. USANA Dietary Supplement Health and Education Act Signed Oct 25 1994 Congress’s intent was to meet the concerns of consumers and manufacturers to help ensure that safe and appropriately labeled products remain available to those who want to use them. Definition, new framework for safety, outline guidelines for literature displayed, claims, ingredients Congress passed DSHEA in 1994 on the basis of two quite questionable assumptions: that supplements are basically harmless, and that supplement makers are honest. -Marion Nestle, RD Unlike drugs, dietary supplements do not have to be proved safe before going on the market, but federal authorities can act to take them off the shelves if they are shown to be unsafe How To Choose… Look for standardized supplements (USP) Buy only single-name supplements Beware of claims that sound too good to be true Be extremely cautious about supplements manufactured outside of USA Europe is an exception USP The distinctive USP Verified Mark represents that USP has rigorously tested and verified the supplement, to assure the following: 1. What's on the label is in fact in the bottle—all the listed ingredients in the declared amount. 2. The supplement does not contain harmful levels of contaminants. 3. The supplement will break down and release ingredients in the body 4. The supplement has been made under good manufacturing practices. USP is an independent, not-for-profit organization. No other organization in the U.S. that tests supplements is recognized in federal law as the nation's official standard-setting body for medicines and supplements. USP standards are enforceable by the FDA. Single name supplements ConsumerLab.com Brand name Dose Amt of Active Ingred *Subscription needed for full details Too Good to be True New Zantrex-3 is serious weight loss... we’re talking about rapid, sustained weight loss and extreme energy, finally together in one power-packed super pill... 5 times more weight loss than the leading ephedrine-based diet pill and all the energy you’ll ever want or need… day or night. http://micronutra.com/activive.html?aff=1234&kwgroup=av_energy&utm_source=Google& utm_ad=645098913&utm_medium=PPC&utm_campaign=Activive&utm_term=energy%20 supplement&gclid=CI73rbPy2IkCFSNdYQodjUwm3g Remember… Supplements not meant to replace foods, but to supplement diet Use peer-reviewed non-biased scientific trials to determine effectiveness Double blind Placebo controlled “If it doesn’t have a side effect, it probably doesn’t work.” Performance Enhancing Supplements Amino Acid powders/Protein drinks Creatine Anabolic Steriods & Precursors Ephedra Amino Acids: 21 Million Amino Acids are building blocks of proteins Powder form for sport performance/body building 20 different amino acids, get varying amounts from protein containing foods Animal products, grains, legumes Scientific Data Increases muscle size Weight gain *Must have training along with supplement Will not make you look like a body builder unless you have type of body to do so. Increase in calories, be careful Dosing and Side Effects Dosing: 1-2 scoops of powder (2-4 Tbsp) before work out, variable upon brand Usually mix with water or milk* Usually whey protein OR Side Effects: Well-tolerated Stomach cramping, diarrhea, weight gain Consider whole foods Creatine Phosphocreatine for energy ATP -> Phosphocreatine -> Glucose -> Fat Best used in sports/events needing short bursts of energy Sprinting Wrestling Shot put Side effects and use Side Effects Use Nausea Cramping Diarrhea Stomach pain May cause kidney and liver problems Most athletes consume 20-30 g/day, but studies done on athletes using 5 g/day, as the manufacturer recommends ~5% of middle and high schoolers had used creatine May lead to more dangerous supplement use Anabolic Steroids Synthetic form of testosterone Gels Tablets Injections Patches Build muscle and increase endurance 3 million people use steroids, 1 in 4 started as teens, 1 in 10 is a teen Side Effects Halt bone growth Permanently short stature Heart damage Liver damage Boys: Male pattern baldness Acne Girls: Deep voice Dark facial hair Steroid precursors Androstenedione Androstenediol Norandrostenedione Norandrostenediol Dehydroepiandrosterone (DHEA) *All precursors will have similar side effects as anabolic steroids Ephedra (Ma Huang) Used by athletes to reduce fatigue, increase mental awareness, and induce weight loss Weight loss shown when used in combination with caffeine, when used alone results questionable Side Effects Strokes Seizures Heart Attack Increase blood pressure Death Ephedra In 2004, Drug Administration banned ephedra In 2005, Neutraceutical Corporation challenged ban, Utah judge approved due to small doses of ephedra vs. large Most recent 2007 data show ephedra still banned, except in Utah… FDA in hard position since it cannot ethically test ephedra’s safety at low dosages. FDA does think ephedra is harmful. Diet pills According to a recent study conducted by the University of Michigan, 25% of girls turn to pills when trying to lose weight In 1992, FDA banned 111 ingredients in over-the-counter diet products--including amino acids, cellulose, and grapefruit extract--after manufacturers were unable to prove that they worked. Feeling of fullness A number of products were also recalled because they posed serious health risks. The products contained guar gum, which supposedly swelled in the stomach to provide a feeling of fullness. However, the swelling from the guar gum caused blockages in the throat and stomach. Cal-Ban 3000, Cal-Lite 1000, Cal-Trim 5000, Perma Slim, Bodi Trim, Dictol 7 Plus, Medi Thin, Nature's Way, and East Indian Guar Gum Fat Blockers Alli, Orlistat, Xenical Work by inhibiting the lipase enzyme in gut. Without lipase, cannot absorb fats. Recommended to eat less than 15 g of fat with each meal, or else… Side Effects Urgent bowel movements Diarrhea Gas with oily spotting Other weight loss supplements Hoodia Green tea extract Country mallow No conclusive evidence Large amounts of caffeine Contains ephedra Conjugated linoleic acid (CLA) Isn’t likely to reduce total body weight, GI distress Chromium Safe, but unlikely to cause weight loss Effects similar to ephedra Bitter orange Resources National Institute of Health, Office of Dietary Supplements MayoClinic.com Consumerlab.com Thank You [email protected]