Do Supplements Work?

 

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Supplement Savvy
Are supplements a wonder drug or a waste of money? Dietitian Caitlin Reid reveals the pros and cons of some of the most common supplements.

Diet shakes and pills
Why take them? People take them as a quick an easy way to lose weight. Diet shakes and pills restrict kilojoule intake so if you tick to them, you will lose weight.
Risk: These products are quick fixes. They don’t address the real problem, which is an inactively lifestyle, poor eating habits and a frantic lifestyle. Stop taking them and you’re bound to put on weight. They also come with side effects that vary with the individual product and the ingredients it contains.
Do you need it? These quick fixes don’t teach you about healthy eating, so as soon as you stop taking them, the weight will creep back up. The best way to lose weight is by making changes to your lifestyle. Increase the exercise, follow a healthy balanced diet, manage stress and get adequate sleep.

Magnesium
Why take them? Magnesium supplements are thought to relieve muscular aches and pains, and improve muscle function. They may also reduce muscle cramps, spasms and restless leg syndrome, as well as act as a treatment for migraines and pre-menstrual symptoms such as breast tenderness and bloating.
Risks: Excess magnesium may promote stomach cramping, nausea, appetite loss, muscle weakness, irregular heartbeat and electrolyte imbalances.
Do you need if? Research shows magnesium may be beneficial to the heart and play a role in regulating blood pressure. It may also help to reduce the risk of developing type 2 diabetes., but this can usually be achieved through diet.

Folate
Why take them? Women take them before and during pregnancy to reduce the risk birth defects such as spina bifida. Folate supplements can also be taken to prevent folate deficiency anaemia.
Risks: The risk of toxicity is low, as it’s water-soluble so the excess is excreted. However, there is some evidence that high levels of folic acid can provoke seizures in patients taking anticonvulsant medications. Excess folate can also mask vitamin B12 deficiencies.
Do you need it? Women who are trying to fall pregnant should take folate supplements for three months before conception and for one month into their pregnancy.

Protein supplements
Why take them? People take protein supplements post-exercise to aid recovery and promote muscle growth, as well as for a meal replacement to help with shape management.
Risks: Some people rely too heavily on protein shakes, displacing other foods from their diet and increasing the likelihood of nutrient deficiencies. Too much protein is harmful for the body, placing stress on your kidneys and heart. Excess protein and not enough carbs also cause unpleasant side effect such as headaches, fatigue, mood swings and bad breath.
Do you need it? For active people who are training twice a day, protein supplements can be an important recovery option after exercise. However, for the recreational gym goer, they are an unnecessary source of kilojoules. A handful of nuts and dried fruit, a tub of yoghurt or glass of milk will do the drink post-workout.

 

Article contributed by Caitlin Reid
Health & the City
PO Box 992
Leichhardt NSW 2040
www.healthandthecity.com.au

 

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