Classifications of Dietary Supplements
Herbs and Botanicals
There are many different herbal and botanical supplements on the market. They range from ground up herbs you probably have never heard of such as the Kava Kava root, to well known and widely used supplements such as ginseng and garlic. Herbs and botanicals are supplements that contain extracts or active ingredients from the roots, berries, seeds, stems, leaves, buds or flowers of plants. It is a common misconception that supplements made from plants are safe because they are "natural" or "organic".
An example of a dangerous plant extract is Ephedra, also known as Ma Huang, epitonin or ephedrine. Ephedra is an extract of the Ephedra vulgaris plant and is marketed as a weight control or energy-boosting formula. Ephedra is usually combined with caffeine, which can augment its adverse effects. It has been known to cause raised blood pressure, nerve damage, muscle injury, psychosis, stroke, memory loss and even death. In fact, 16 states have restricted the sale of ephedra products and the Food and Drug Administration issued a ban in late 2003 which will become effective in early 2004.
However, there are some herbs and botanicals on the market that have reasonable scientific evidence of benefiting health. To learn more, choose one of the links below.
Herbs & Botanicals with well-documented health effects:
Vitamins
All vitamins are organic substances that must be supplied in the diet. Without vitamins, humans cannot stay alive. They are needed in every single organ in the human body.
Normal, healthy children and adults do not need to take vitamin supplements. In fact taking excess amounts of vitamins can be dangerous; for example, they can cause liver damage. However, people who drink large amounts of alcohol, smoke cigarettes or are exposed to pollution need extra vitamins.
|
Minerals
Minerals are non-organic substances found in all body tissues and fluids such as bones, teeth, brain, liver, muscle, blood, and nerve cells. There are 60 minerals found in the body out of which 22 are considered necessary for good health. Minerals cannot be synthesized by the body and therefore must be consumed in the diet.
Some minerals are needed in relatively large amounts. These are called Macrominerals. Others are only required in only tiny amounts. These are called Microminerals or trace minerals.
Amino acids - the building blocks of proteins
Approximately ¾ of the dry weight of every cell in the body is protein. From the highest hair on your head to the end of your longest toenail, you are protein.
Proteins are strands of amino acids shaped like necklaces, with the amino acids looking like beads. Proteins differ from one another depending on how the 22 amino acids are combined. Proteins that you eat are taken apart into separate amino acids which are then recombined into the protein chains that create your own unique hair, skin, connective tissue, enzymes, hormones, organs, and muscle.
What about amino acids to enhance strength?
Protein is a major component of muscle. For many years, body builders and strength training athletes thought that extra protein could increase the rate of muscle building and strength gain. Although some studies have found an increased muscle size as a result of increased protein intake, few have reported an increase in strength. Heavy weight lifting can damage muscle tissue and increase the protein requirement. The additional protein can come from food or supplements.
What about amino acids to enhance endurance?
In endurance exercises that last for over 60 minutes, the body begins to draw on protein and fat stores for fuel. Increased protein consumption from foods or supplements helps to replace lost protein and aid in the repair of tissues damaged during exercise.
Points to consider
When you take protein supplements they are broken down into separate amino acids in your digestive tract. Enzymes are nothing more than specialized proteins. They, too, are digested into separate amino acids before being absorbed into the bloodstream. So called "living enzyme" supplements are not alive after they go through the strong acid of the stomach.
If you use a supplement for extra protein, look for high quality protein. Some proteins, such as gelatin, are of low quality, meaning that they do not have the optimum mix of amino acids. Thus they will be poorly used by the body, and most of the supplement will be wasted. High quality proteins are found in meat, fish, poultry, eggs, soy and dairy products. Look at the ingredients listed on the supplement label. Casein is a high quality protein that comes from dairy products.
Don't assume that amino supplements are safe. Individual amino acid supplements may disrupt the harmonious balance among amino acids in your body.