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It is believed that supplementation of the diet may aid with general health and physical performance.
Various supplements may benefit health in general, enhance weight loss, increase muscle mass and strength, or aid endurance performance.
The following is a critique of some popular nutritional supplements.
This includes:
- A brief description of the supplement
- The proposed benefit of the supplement
- The mechanisms by which the supplement may offer benefit
- A review of the research on the supplement
- A general rating (on a scale of 1 - 10) of the efficacy of the supplement based on the research
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Nutritional Supplements - Research and Evaluation |
Protein Supplements
Protein shakes offer a convenient form of protein for the busy individual. Protein has many important roles in the body including structure (e.g. muscle and bone), immune function, growth and repair.
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Prebiotics and Probiotics
The gastrointestinal tract (gut) contains large numbers of bacteria. Organisms are present in the oral cavity, the stomach, the small intestine, the large intestine and colon. The balance of these bacteria is very important for human health.
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Muscle Building Supplements |
Creatine
Creatine is a nitrogen-containing compound derived from amino acids and is stored primarily in the muscles.
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B-Hydroxy-B-Methylbutyrate (HMB)
HMB is used in order to reduce muscle damage and/or reduce muscle protein breakdown which will result in gains in muscle mass and strength when combined with resistance training.
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Glutamine
Glutamine is an important energy substrate for cells of the immune system. It is also been proposed that the availability of glutamine regulates various aspects of the immune system.
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Branched-chain Amino Acids (BCAA)
It is claimed that BCCAs will enhance recovery after exercise and also reduce the onset of "central fatigue".
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Tribulus
It is theorised that tribulus increases testosterone levels which would increase muscle mass and strength.
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Vanadyl
Vanadium compounds have insulin-like properties. For diabetics this may help lower blood glucose levels. Also because insulin is an anabolic hormone, it is proposed that vanadyl may increase muscle mass.
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L-Carnitine
It is claimed that carnitine supplementation might enhance fatty acid transport and oxidation and so potentially reduce body fat levels.
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Acetyl L-Carnitine
Carnitine is a non-essential nutrient that has several roles in intermediary metabolism.
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Chromium Picolinate
It is proposed that chromium plays a role in the maintenance of normal glucose tolerance, especially in individuals with diabetes.
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Thermogenics
Thermogenics are agents that are used to increase metabolic rate and thus increase overall energy expenditure. Examples of thermogenic substances are synephrine, ginger root, caffeine, and cayenne powder.
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General Health Supplements |
Alpha Lipoic Acid
Lipoic acid is thought to act as an antioxidant and so protects the body against excessive free radical production. Lipoic acid may also help control blood glucose levels.
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Multi Antioxidant Formula
Antioxidants can reduce damage caused by free radicals. Free radicals result of in oxidant stress which is believed to be implicated in the aging process and in diseases such as cancer, heart disease, arthritis, and cataracts.
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Glucosamine
Glucosamine is purported to improve joint health. It is used as an agent to relieve the symptoms of osteoarthritis.
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Chondroitin Sulphate
Chondroitin is thought to improve joint health.
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Sport Specific Supplements |
Sports Hydrate
A sports hydrate is designed to provide optimal hydration before, during and after physical exercise. Sports hydrates also provide carbohydrate which is an important fuel for the exercising muscle.
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Sodium Bicarbonate
Sodium may buffer the acidic environment of muscle and blood due to exercise. This increase in pH is thought to be beneficial by prolonging the onset of fatigue
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Sodium Phosphate
Phosphate is a compound with numerous biological roles. Phosphate supplementation is used to enhance athletic performance by improving oxygen offloading from haemoglobin.
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The Research has been compiled by Dr Rachel Brown from recognised medical journals out of Otago University. This is an overview of these studies. The compounds have been rated from interpreting the results of the research.
Note some studies may not have been conducted for the intended purpose of taking the compound. |
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...Health
is the art of Living...