Knowing Your Supplements

Every day new studies point to the relationship between inadequate amounts of nutrients and disease (or impaired health). Therefore it makes sense for most people to take a daily multiple vitamin- mineral supplement. There is no guarantee that taking a supplement will prevent a disease, but it does reduce one's risk. A common concern about supplements is whether the product actually contains what the label says. Feel free to contact the company and ask for a Certificate of Analysis (COA). If they balk or stall at providing this certificate, then you should be concerned. Companies that routinely test and check their products for contents have these documents on hand for each and every lot. If they don't test, how can they know what they are selling you? Better to buy a product from a different company that you can trust. You can also read www.consumerlab.com to see which products passed their analysis.

Certain logos, like the CL (consumer lab) Seal or the NSF Mark (The Public Health and Safety Company, a nonprofit, nongovernmental organization- see www.nsf.org/consumer/ about_NSF/mark.asp), indicate that a product has passed independent testing and is more likely to contain what it claims on the label. This does not always mean the product is free from contaminants and certainly does not indicate whether the product will work. Supplement companies that have specific research on their products usually post it on their Web sites. But be careful when reading research, because one common trick is the use of borrowed science. This practice occurs when one company does a study, and another company uses that study as support that its own product works. You need to see the exact name of the product that was used in the study being cited to know that it is the same product.

All kinds of supplements are on the market, so how do you determine which is best for you? Working with a competent dietitian who has a background in exercise physiology is ideal. The dietitian can review your diet, suggest possible areas for improvement, and recommend blood tests to verify any nutritional concerns. Be wary of using a nutritionist, however. The term nutritionist is very vague, and many people offering nutritional advice do not have the appropriate training to help you. The gold standard is a college degree in nutrition, not a weekend certification. Find out the credentials of the person helping you, and don't be afraid to ask for proof of education and a list of client references.

The numerous products on the market may or may not help you achieve your goals. There is nothing ethically wrong with trying a supplement to see whether it will help you improve, unless that supplement is banned by a sport that you compete in. If you plan on competing, find out the rules of your sport so that you don't take something banned by mistake. If you do take a supplement (or medication), you should be monitored under the care of a competent health care professional. For medications either an MD or a DO (doctor of osteopathy) is the preferred credential, and for supplements an RD (registered dietitian) is preferred. Health care professionals usually recommend blood tests for your liver and kidney function, white blood cells, red blood cells, and blood lipids. They also check your heart rate, blood pressure, and respiration. These tests allow both you and them to know whether any side effects develop from taking the products.