Are fitness supplements safe?

The quest for the perfect body has seen the fitness supplement industry soar. But what exactly are the risks and the benefits?

Just walk into your local gym, supermarket or pharmacy and you’ll find shelves of supplements that promise to build and define muscle mass, and increase your stamina, strength and endurance. Tthe growing numbers of youngsters presenting with Bigorexia, plus the most recent recall of a popular fat burner by the FDA, once again calls into question the efficacy and safety of these body-enhancing products.

Supplements in perspective

The problem with these kind of supplements is that we don’t always know what they really contain. As specialist physician Dr Craige Golding warns: “Unlike medicines, which are regulated by the Medicines Control Council, there is no governing body to control and regulate the supplement industry in South Africa. As a result, many supplements being sold may contain banned substances and there is the chance that not all the ingredients have been accurately listed on the label.”

Because fitness supplements don’t claim to diagnose, prevent or cure disease, they are not subject to legislation. This means that the onus is on the supplement provider to ensure the product is accurately labelled. Unfortunately, this isn’t always the case. Research conducted by the International Olympic committee laboratory in Cologne, Germany, revealed a sad state of affairs. The study looked at commercial dietary supplements that did not list the presence of steroids or adverse side-effects. Shockingly, of the 634 products from 13 countries worldwide, 94 products actually contained prohibited substances. Another 10 percent showed an inconclusive analysis.

In South Africa, Good Manufacturing Practice has been in place since 2003, but it is only recently that the Medical Control Council started to enforce it. This means raw ingredients that are imported with certificates of analysis must, by law, be re-tested by the pharmacy manufacturers. If there are major discrepancies, the product must be discarded. However, warns the Virgin Life Care team of registered dieticians, “often, not all the contents of a supplement are listed on the label, and the type or quantity of a certain ingredient can change without warning. This puts you at risk of negative side-effects.”

Fitness supplements deemed safe

Protein supplements

Protein supplements in the form of powders and shakes can be helpful if you want to improve your endurance and physique. “Taking a protein supplement can also be helpful if you do not get enough protein from food,” says Krug. If you do high-impact exercise five or six times a week, you will need extra protein, as without sufficient protein, your body will not be able to build muscle mass.

The best sources of protein are still lean meat, eggs, cheese and fish. If you do need to increase your protein intake in supplement form, look out for products that contain whey, as it’s derived from milk protein, but does not contain fat or lactose sugar. Dr Khalid Galant, chief executive officer of the SA Institute for Drug-Free Sport explains that whey protein can be made of concentrate, isolate or a combination of the two and he suggests the blend is the most effective.

However, dieticians warn that you shouldn’t overdo it on the protein, as excessive amounts can cause your bones to break down, put strain on your kidneys and cause your body to become very acidic. If in doubt, consult with a registered dietician.

Fat burners

The best way to lose weight is to work off more kilojoules than you take in. If you already follow a balanced diet and exercise regularly, your body may benefit from natural ingredients that help stimulate fat cells, such as green tea, ginger or cranberry, suggests Krug. The main ingredient for many fat burners is caffeine, so be aware that they may make you feel jittery, jumpy and moody. There are also stimulant-free fat burners available, but the results will not be as effective.

Another fat-burning ingredient is carnitine, which is a naturally occurring amino acid found in foods like red meat, dairy, beans, lentils, apricots and rye. Beyer also points out that conjugated linoleic acid (CLA) is an essential fatty acid that is found naturally in grass-fed animals, but is also used to promote oxidation of fat by converting it to energy.

Experts warn that some fat burners may contain the banned substance ephedra, a stimulant thought to have performance-enhancing qualities, too. They warn of its dangerous side-effects that include irregular heart rate, high blood pressure, stroke, and even, death.

Creatine

Creatine has been shown to be effective in high-intensity sports such as sprinting and weight lifting, but shows no benefit in endurance sports, according to Virgin Life Care dieticians. “Creatine causes water retention to boost your muscle density, which then increases your body’s natural ability to release protein. This in turn allows your muscles to grow an extra 10 to 15 percent,” explains Krug.

As creatine absorbs water you shouldn’t take it with caffeine, as this flushes water out of your body, and the two will cancel each other out. It is essential to keep hydrated if you are taking creatine, and to remember that this product has only been shown to work for some individuals.

Unsafe Supplements

Anabolic steroids

While recreational use of anabolic steroids is banned, the truth is that it is still very easy to get hold of . Steroids themselves, explains Krug, are synthetically produced hormones that imitate the effect of naturally occurring hormones in your body. “In order for a baby to develop, hormones will naturally be released to help it grow. Steroids have the same effect, but on an already fully grown or developed person, forcing the muscles to grow beyond their natural size.” If your body isn’t fully developed, as is the case with teenagers, these supplements can seriously damage natural growth.

Pro-hormone supplements are another form of anabolic steroids. They are grouped into testosterone precursors and nandrolone precursors. Testosterone precursor hormones provide the necessary material to increase the production of testosterone in your body, which can lead to greater strength, muscle development, more energy and enhanced growth, explains body-building website www.bodybuildingforyou.com. The website reports that as these forms of fitness supplements are relatively new on the market, relatively few studies on their safety have been conducted. “This doesn’t mean that there are no risks, and the side-effects can include acne, premature balding, moodiness and shrinking testes.”

Nandrolone is an anabolic steroid, which occurs naturally within the body in minute quantities. Its chemical composition is similar to both testosterone and progesterone, and it is often seen as being a training aid that can improve strength and durability. Side-effects of nandrolone are water retention, development of breasts in men, balding, shrinking testes, hypertension and abnormal liver function, among others.

Krug warns that, “When people stop taking steroids, their muscle mass will decrease by 50 percent.” He adds that if you continue to eat the way you did previously, you will put on weight. He points out that steroid users are more prone to putting on weight because fat forms around the muscles, and the more muscle they have, the more area there is for fat to form.

Other bad substances to avoid

Strychnine: With its stimulatory effect, this substance is thought to improve sports performance; however, it is also used as rat poison.

Human growth hormone: This anabolic agent results in increased muscle mass and increased energy levels. Some potential side-effects of regular use include joint swelling and pain, carpal tunnel syndrome and an increased risk of diabetes.

For a more comprehensive listing of dangerous substances, visit www.wada-ama.org

Related articles:

• Fitness trends for 2010
• Bounce back

Longevity Magazine

Longevity magazine provides cutting edge information on all aspects of wellbeing with a dedicated scientifically researched health focus. Click here for more articles from Longevity magazine.