Performance supplements – do they help or hurt?

Many competitive athletes today as well as week-end warriors attempt to improve their athletic performance through the use of dietary supplements. With so many supplements available and so many claims made about their health benefits, how can you decide what's safe and effective?

Sports supplements can include a variety are vitamins, minerals, herbs, and plants as ingredients. Keep in mind that although many dietary supplements (and some prescription drugs) come from natural sources, "natural" does not always mean "safe." For example, the herbs comfrey and kava can cause serious harm to the liver. Also, a manufacturer's use of the term "standardized" (or "verified" or "certified") does not necessarily guarantee product quality or consistency.

Normally these products can be purchased without a prescription - over the counter. Federal regulations for dietary supplements are very different from those for prescription and over-the-counter drugs. For example, a dietary supplement manufacturer does not have to prove a product's safety and effectiveness before it is marketed. Fortunately, manufacturers of dietary supplements do have to follow current good manufacturing practices and the FDA is required to take action if products on the market are found to be unsafe.

When you first begin to look into sports supplements chances are you will encounter a product called creatine and class of products called fat burners. Creatine is taken to help you build muscle and fat burners to help you lose weight or increase energy.

Creatine

Your body naturally produces creatine in your liver, kidneys, and pancreas and you also absorb creatine naturally be eating by eating a healthy diet that includes meat and fish. But many athletes today, especially teenagers, also try to improve their performance by taking over the counter creatine supplements.

Most athletes take creatine with one goal in mine – getting stronger. Several high-quality studies have shown an increase in muscle mass with the use of creatine. Overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work. These studies concluded that creatine supplements can be beneficial in certain sports, such as weight lifting. It has been suggested that creatine may help improve athletic performance or endurance by increasing time to fatigue (possibly by shortening muscle recovery periods). Its use has been studied in cyclists, females, high-intensity endurance athletes, rowers, runners, sprinters (general), swimmers, and the elderly. However, the results of research evaluating the claim of improved performance in these types of activities are mixed. However, it’s important to note that these studies have been limited to adults and no studies have been done in teen-agers to determine long-term effects. In fact, it has been specifically recommended by the American College of Sports Medicine that people under the age of eighteen avoid the use if creatine supplements.

Of course, as with most supplements, there may be potential downsides. Weight gain, abdominal pain, diarrhea and muscle cramps are side effects that are commonly experienced. Because the use of creatine may adversely affect kidney function it is not advisable for people with kidney problems to use creatine supplements.

Bottom line, if your over eighteen and considering using a creatine supplement you should talk with your doctor or pharmacist about the associated risks and potential benefits, as well as appropriate amounts to take before you begin.

Fat burners

Fat burners act as stimulants to increase metabolism and are normally used in an effort to either increase energy or to lose weight. Ephedra, an herb that was often used to manufacturer these supplements can be very dangerous. Risks from taking ephedra-based supplements include heart problems and strokes as well as being responsible for deaths. Ephedra has been taken off the market because of these associated health risks. Unfortunately, the "ephedra-free" products that have now replaced ephedra based products frequently contain ingredients that can cause similar health issues. Many fat burners also include caffeine which can result in anxiety and an irregular heart beat as well as more serious side effects.

Are they worth the risk?

Be aware that an herbal supplement may contain dozens of compounds and that its active ingredients may not be known. Also consider the possibility that what's on the label may not be what's in the bottle. Analyses of dietary supplements sometimes find differences between ingredients shown on the labeled and the actual ingredients. If you are thinking about using a dietary supplement, first get information on it from reliable sources. Keep in mind that dietary supplements may interact with medications or other dietary supplements and may contain ingredients not listed on the label. Tell your doctor about any complementary and alternative practices you use, including dietary supplements. If you experience any side effects that concern you, stop taking the dietary supplement, and contact your doctor.