Nutritional Supplements: To Take or Not To Take Brian Harrison Hello I am Brian Harrison and thank you for coming today! My goal is to provide you with information that you can use to make an informed decision on nutritional supplements. Many people take supplements but how many know what they are taking and even more important do they have a need to take nutritional supplements. As a personal trainer, and a person that loves exercise and health, I see many that try to improve and go beyond by taking dietary supplements.

What are Nutritional Supplements 1994 Dietary Supplement Health and Education ACT Products with nutritional ingredients One or combination of dietary ingredients Elements of macro and micro nutrients In 1994 congress approved the Dietary supplement Health and Education ACT which defined dietary supplement as products… Dietary supplements are nutritional products with ingredients that are meant to meet dietary need when they are consumed. Dietary supplements are also used to add additional nutritional value to normal diet. Supplements may have one or a combination of dietary ingredients. They are elements of vitamins, minerals, herbs, botanicals, and amino acids, used to supplement the diet while adding to total dietary intake (FDA.gov, 2015).

Who needs to take Dietary Supplements Those with nutrition deficiency Special diet or food availability Personal goals: weight lose or gain The need for nutritional supplements can be negated for the average person by consuming a good balanced diet. The need comes into play when there is a nutrient deficiency in the daily diet. To help determine if there is a need for supplements you can utilized tools like MyPlate.gov, to track intake. There are many reasons why a person can’t reach the RDI, it all depends on the situation. This may be due to age, gender, health issues, allergies, appetite and special diet, access to food, or daily schedule and personal goals. Healthy nutritious food is much more effective then pills or powders (Denny, 2016).

Daily Recommended Intake If you eat a balanced diet rich in whole grains, fruits, and vegetables, look for a multivitamin with no more than 100% of the daily value of most vitamins and minerals.

How Do You Determine the Need How would this supplement help me? Do I need it for a medical condition or to prevent disease? What does the research say about its benefits? What are the best brands of this supplement in terms of quality, safety, and how well they work? Should I take it as a pill, powder, or liquid? How much would I take? When and for how long do I need it? Are there any side effects? Can I take it along with my other medications? Should I avoid any foods? Before you add a supplement or vitamin to your routine, go over these questions with your doctor, pharmacist, or registered dietitian (Kiefer, 2015).

Common Types of Nutritional Supplements Protein & Creatine Powders Vitamin Pills Electrolyte and meal replacement Liquids Weight Loss Capsules Types of dietary supplements are found in several forms such as pills, liquids, or powders. They are elements of concentrates, metabolites, or extract that can help ensure an adequate dietary intake of nutrients (FDA.gov, 2015).

Regulations and Guidelines Food and Drug Administration (FDA) in the past regulated nutritional supplements as it did food but changed on 24 August 2007. FDA regulates the new good manufacturing practices which ensures supplements are produced in a quality manner, do not contain contaminants or impurities, and are accurately labeled (Zelman, 2017).

Safety and Risk Check dates Watch what you eat Watch for side effects Know the time of day when to take a supplement Avoid megadose (too much of a good thing) Most dietary supplement that provides about 100 percent of the Daily Value (DV) of all the vitamins and minerals, rather than one which has, for example, 500 percent of the DV for one vitamin and only 20 percent of the DV for another. You can end up wasting money on expensive supplements that are expelled from the body in waste. Dietary supplements can lose potency over time, especially in hot and humid climates. If a supplement doesn't have an expiration date, don't buy it. If your supplements have expired, discard them. Vitamins and minerals are being added to a growing number of foods. If you're also taking supplements, you may be getting more than you realize of certain nutrients. Taking more than you need is expensive and can raise your risk of side effects. For example, too much iron can cause nausea and vomiting and may damage the liver and other organs (Mayo Clinic, n.d.). Supplements depending on form can be easily absorbed or stored.

Who Should Avoid Supplements Some pregnant women People on certain medications (speck to primary care provider prior to taking supplements) Special considerations (individuals with sever illness) Individuals that are able to consume DRI with nature food consumption Supplements are not a good idea for people with some kinds of health conditions. They also can keep some medications from working as well as they should. Always talk with your doctor before you add any to your diet (Kiefer, 2015). There are many reasons to take dietary supplements so seek guidance from medical professional to check for any special consideration’s.

Checking for Effectiveness Read labels & do research… Check if there are any credible scientific studies that have been done. Research for trusted brands that have been around for awhile and has been tested. Read all the claims carefully and look for clue words. If they make claims such as miracle, instantly, guaranteed then it is too good to be true. Go to trusted sources for research like consulting the journals International Journal of Sports Nutrition and Exercise Metabolism or Medicine and Science in Sports and Exercise for studies on dietary supplements. be sure to check with your doctor before taking any dietary supplements (Zelman, 2017). Check for scientific studies by going to National Institutes of Health (NIH) PubMed database: www.ncbi.nlm.nih.gov/pubmed. Check the labels carefully. Product labels can tell you what the active ingredient or ingredients are, which nutrients are included, the serving size — for example, capsule, packet or teaspoonful — and the amount of nutrients in each serving.

Take the time to research the product to know the who, what, when and how. As you can see, there are a lot of supplements out there that serves many purposes. A balance diet can be all you need and not the various supplements. It is important to know who is in need of dietary supplements. What supplements are out there that will meet the need. When should the supplements be taken and how much should be consumed. I believe that everyone should do their homework and be informed before consuming any nutritional supplements. I hope this information is informative and helps you in your health choices concerning dietary supplements. Thank you so much for listening to my presentation. Are there any questions?

References Denny, Sharon. (2016) http://www.eatright.org/resource/food/vitamins-and- supplements/dietary-supplements/vitamins-minerals-and-supplements Food and Drug Administration (FDA). (2017). Retrieved from https://www.fda.gov/Food/DietarySupplements/default.htm (FDA.gov, 2015). https://www.fda.gov/aboutfda/transparency/basics/ucm195635.htm Havard Health Publication. (2013). Dietary Supplements: Do They Help or Hurt. Retrieved from http://www.health.harvard.edu/staying-healthy/dietary-supplements-do-they-help-or-hurt Kiefer, David. (2015). How to Evaluate Supplements. Web MD. Retrieved from http://www.webmd.com/diet/how-to-evaluate-vitamins-supplements#1 Mayo Clinic. (n.d.) Retrieved from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and- healthy-eating/in-depth/supplements/art-20044894 National Institutes of Health (NIH) PubMed database: www.ncbi.nlm.nih.gov/pubmed National Institutes of Health (NIH). (2016). Dietary Supplements, What You Need To Know. Retrieved from https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx Zelman, Kathleen. (2017). Truth behind Dietary Supplements. Web MD. Retrieved from http://www.webmd.com/diet/features/truth-behind-top-10-dietary-supplements#1