Eat to compete: Dietary Supplements

1. Eat to compete:Dietary Supplements

2. Dietary supplements on the market are: • NOT regulated • Could contain illegal substances • Could be costly • Could be harmful

3. Current laws on dietary supplements • No requirement for efficacy (proof they do what they claim) • No requirement for safety (proof they cause no harm)

4. FDA initiatives • Implement process to evaluate dietary supplements • Set standards for consistency • Provide guidance on what claims can be made

5. Advice for youth • Consult with a healthcare professional, MD, pharmacist, or registered dietitian

6. Dietary supplements include • Any product intended to supplement dietary intake • Examples • Vitamins/Minerals • Herbs and Botanicals • Protein/Amino Acids

7. Herbs and Botanicals • Dietary supplements that contain extracts or active ingredients from plants • Some are harmful • Kava Kava is banned in Canada

8. St. John’s Wort • Suggested to help depression • Negative side effects • No tests on long-term safety

9. Ginkgo biloba • Increases blood flow to brain • Large doses can cause restlessness, diarrhea, nausea, vomiting

10. Echinacea • Believed to stimulate immune system • Studies use echinacea concentrate - not the same as what is sold

11. Ginseng • Clinical tests show mixed results for claims

12. Green tea • May boost immune system, increase metabolism, act as antioxidant, lower cholesterol and triglycerides

13. Ephedra • Central nervous system stimulant and decongestant • Claims: • Increases body fat loss • Improves athletic performance by increasing alertness and mental performance

14. Ephedra • Negative side effects • irregular heart rate, elevated blood pressure, dizziness, headache, heart attack, stroke, seizure, psychosis • 155 deaths and over 16,000 side effects • FDA banned in April, 2004

15. Risks of Herbal Supplements • No standards exist • Little scientific evidence is available • Can be potent

16. Resources • Iowa Botanicals Research Center • http://www.cdfin.iastate.edu/botanical/index.htm • Iowa State University Extension • http://www.extension.iastate.edu/nutrition/supplements/

17. Creatine • Natural substance produced by body • Claims: • Improve muscle power during high intensity and short duration exercise

18. Creatine problems • Could cause muscle cramps, headaches, diarrhea, and gastrointestinal pain; stress on kidneys • Long term effects are unknown • YOUTH: muscles develop more quickly than bone… increases risk of fractures

19. Creatine Summary • Pros • Has been proven to increase energy in short duration, repetitive exercises (<60 sec) • Cons • No benefit in aerobic ability or endurance • Weight gained is mostly water weight and not muscle, which can hinder performance • Negative side effects are a possibility • Not approved by FDA and labels may be incorrect

20. Protein/Amino Acids • Essential macronutrient found in the body and in food • Protein supplement food sources include • Egg • Soy • Whey

21. Amino Acids Supplements • Pre-digested protein • Claim • Because they are pre-digested, they will be absorbed better. • Fact • The body gets better use out of amino acids if they are broken down from whole foods.

22. Amino Acid Supplements

23. Amino Acid Supplements

24. Protein • Claims for supplementation • Supports muscle growth • Increases muscle strength and mass • Improves recovery • Problems with supplementation • Dehydration • Stress on kidneys • Increased calcium excretion • Reduced intake of vitamins, minerals, fiber, and phytochemicals

25. Adolescent growth • Rapid growth and change increases need for iron and calcium

26. Iron • Anemia common among adolescents --> inadequate diet • Food sources lean meat, fish, dried fruits, nuts, wholegrain breads • Supplementation may improve learning, memory, and performance of iron-deficient adolescents

27. Calcium • Deficiency decreased bone mineral density -->inadequate diet • Food sources dairy products (milk, yogurt, cheese) • Supplementation beneficial if unable to get from food sources

28. If Using Supplements • Choose supplements with: • USP on the label • Consumer Lab seal of approval • Reputable drug companies

29. If Using Supplements • Watch for inaccurate and inappropriate health claims 1. Promises a quick fix 2. Sounds too good to be true 3. Lists of “good” and “bad” foods

30. If Using Supplements • Remember that they don’t have to… • prove safety prior to marketing/selling • prove efficacy prior to marketing/selling • meet any manufacturing standards

31. Conclusion • Supplements are not needed with a balanced diet • Supplements are not regulated on the market and can be unsafe • Choose wisely and consult with a healthcare professional for more information

32. Funded by: Iowa Beef Industry Council, Midwest Dairy Association • Prepared by: Ruth Litchfield, PhD, RD, LD • Contributions by Emily Lasley, Lindsey Metcalf, Andrea Seminara and Karin Westberg

33. . . . and justice for all The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, gender, religion, age, disability, political beliefs, sexual orientation, and marital or family status. (Not all prohibited bases apply to all programs.) Many materials can be made available in alternative formats for ADA clients. To file a complaint of discrimination, write USDA, Office of Civil Rights, Room 326-W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC 20250-9410 or call 202-720-5964. Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Stanley R. Johnson, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa.