Five Popular Diet Supplements & their Side Effects


Five Popular Diet Supplements & their Side Effects

More than 20 percent of dietary supplements on store shelves are illegally labeled or do not live up to the claims they're making.
 

A majority of adults take one or more diet supplements, every day or occasionally. Dietary supplements may include vitamins, minerals, herbals and botanicals, amino acids, enzymes, and many other products. Dietary supplements come in a variety of forms: traditional tablets, capsules, and powders, as well as drinks and energy bars. Popular supplements include vitamins D and E; minerals like calcium and iron; herbs such as echinacea and garlic; and specialty products like glucosamine, probiotics, and fish oils.
 

  1. Creatine:  This supplement comes in both pill and powder form and is used after workouts to help build muscles. Creatine supplements work by increasing the amount of creatine in muscle, where it helps you perform short, high-intensity activities. You have to take a lot of creatine to get any extra into muscle, and most of what you take ends up in your urine. That's why there's some concern that creatine supplementation could damage kidneys. Although no proper indication has been found of failing kidneys but its regular use can result in kidney damage, significant dehydration and worsen asthma. It is recommended that people over 50 should only take it under a doctor's supervisions.

  2. Calcium: This mineral has recently come under fire in the medical literature. Calcium pills are the most commonly consumed daily over-the-counter supplement. Unfortunately, re­cent studies suggest that calcium supplements might increase risk of heart attack in women, probably by accelerating calcified plaque build-up in your coronary arteries. On the other hand, meeting your calcium requirement by getting it from your food and beverages appears to be perfectly safe, both for your bones and your heart. Consuming plenty of high-quality protein like egg whites, whey protein, lean red meat and fish, when combined with adequate calcium and magnesium intake and regular strength training (like weight lifting), is a sure-fire recipe for strong, sturdy bones.

  1. Vitamin C: Many people take mega doses of vitamin C in the hope that its anti-oxidant properties will speed recovery from the muscle damage of hard training. But an  issue of NewScientist (11 March, p.21) featured a short item on a potential danger of vitamin C supplementation. At a conference of the American Heart Association in San Diego in March, James Dwyer reported that healthy middle-aged men and women consuming a typical mega dose of 500 mg of a vitamin C supplement every day had 2.5 times as much thickening of their arteries as people who took no supplement. Get your vitamin C in smaller doses the natural way: in fresh fruit and vegetables.

  2. Five Popular Diet Supplements & their Side EffectsDHEA Supplement:  DHEA (dehydroepiandrosterone) is a hormone produced by your body's adrenal glands. Its production peaks in mid-20s and gradually declines with age. Testosterone and estrogen production also generally declines with age. DHEA supplements can increase the level of these hormones.  Women tend to convert excess DHEA into testosterone, which can lead to acne and facial hair growth. According to the National Institute on Aging as well as the National Center for Complementary and Alternative Medicine, there is not enough scientific evidence to support the idea that DHEA can affect how fast you age.

  3. Omega-3 Fish Oil: The supplement is usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. Fish oil supplements often contain small amounts of vitamin E to prevent spoilage. Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood thinning medications including warfarin (Coumadin), clopidogrel (Plavix), or aspirin. High doses of omega-3 fatty acids may increase the risk of bleeding, even in people without a history of bleeding disorders -- and even in those who are not taking other medications. Fish oil can cause gas, bloating, belching, and diarrhea. Buy fish oil from a reputable source that tests to make sure there is no mercury or pesticide residues in its products.

Warning Note

  • Don't decide to take dietary supplements to treat a health condition that you have diagnosed yourself, without consulting a health care provider.

  • Don't take supplements in place of, or in combination with, prescribed medications without your health care provider's approval.

  • Check with your health care provider about the supplements you take if you are scheduled to have any type of surgical procedure.

  • The term "natural" doesn't always mean safe. A supplement's safety depends on many things, such as its chemical makeup, how it works in the body, how it is prepared, and the dose used. Certain herbs (for example, comfrey and kava) can harm the liver.Before taking a dietary supplement, ask yourself these questions:

    What are the potential health benefits of this dietary supplement product?

    What are its potential benefits for me?

    Does this product have any safety risks?

    What is the proper dose to take?

    How, when, and for how long should I take it?
    If you don't know the answers to these questions, talk to your health care providers.

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Dated 14 April 2014

 

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