What supplement facts do you need to know to help you achieve your fitness goals? Sometimes, you may find yourself feeling run down at the end of a day in need of an extra boost. Maybe you struggle with your weight and want to burn more calories. Or maybe you’ve started going to the gym more and have been hearing about pills you can take to increase your results. Supplements can be taken for all sorts of reasons. Let’s cut through all the clutter and get some basic nutrition facts about supplements and what to look for if you’re thinking about trying them out for your own purposes.
Supplement Facts You Need To Know For Your Fitness Goals
In this article:
- What Are Supplements?
- Who’s Responsible For Regulating Supplements?
- What Types Of Supplements Are There?
- What Should I Watch Out For When It Comes To Supplements?
What Are Supplements?
Intentionally, supplements fill in the missing gaps in your diet. They also make up for certain deficiencies or help you achieve goals like losing weight or gaining muscle. Products labeled as a dietary supplement must carry a supplement facts label telling them about the ingredients used to make it. You should also be informed of any fillers or other products it contains.
You’ll also see supplements classified in ways telegraphing their intent. Some common labels in addition to dietary supplements include herbal supplements, mineral supplements, and vitamin supplements.
Supplements come in many different forms, including:
- Capsules
- Pills
- Food/Energy Bars
- Powders
- Liquids
Supplements shouldn’t be used to take the place of conventional foods. Their name highlights their purpose; to provide you with nutrients or other compounds to complement what you normally eat. Essentially, they can do a lot to improve certain health conditions or achieve certain fitness or body goals under the right circumstances.
Who’s Responsible For Regulating Supplements?
People automatically assume the Food and Drug Administration (FDA) makes sure supplements aren’t harmful. The FDA has no authority over guaranteeing their reliability or safety. That’s the responsibility of the companies and manufacturers responsible for placing the products on the market.
There’s no requirement for businesses to gain the approval of any governing body before selling them to the public. Additionally, any advertising around benefits provided by supplements falls under the control of the Federal Trade Commission (FTC).
Companies should not advertise their products in certain ways, including:
- Promises of curing disease or illness
- Claiming to relieve symptoms of disease or illness
- Mislabeling what products are intended for
- Leaving out relevant information about ingredients
The law requires companies to inform the FDA of any issues reported by customers or health providers. The FDA can also do some limited monitoring once the product becomes available on the market. That includes inspecting labeling, looking at the type of advertising being done, and reviewing the effectiveness of the reporting process for adverse health effects.
What Types Of Supplements Are There?
You’ll find lots of different supplement types everywhere from the grocery store to your local gym. We’ve broken down the most common categories and the types of products they contain.
Vitamins
In order to grow and develop, your body needs vitamins. Many can be obtained from regular dietary habits. But not everyone has access to vitamin and antioxidant-rich foods, so vitamin supplements are a great alternative to meet those daily needs.
- Vitamin A – Aid the body in many different functions, including bone growth, reproduction, and boosting the immune system. But, certain diseases and health conditions can lead to the loss of Vitamin A.
- B Vitamins – Include riboflavin, niacin, thiamine, biotin, vitamin B-6, pantothenic acid, vitamin B-12, and folate. Basically, they help your body convert the food you eat into energy needed to function.
- Vitamin C – Important to your skin, connective tissues, and bones. They also assist your body in absorbing iron and healing. Smokers, those recovering from surgery, and pregnant women are among those who might be told to take additional Vitamin C by a health professional.
- Vitamin D – Helps the body absorb calcium and is an important building block for your bones. Vitamin D is also important to the body’s nerves, muscles, and immune system. Seniors, those with liver disease, and breastfeeding infants are among those who might be lacking enough Vitamin D.
- Vitamin E – Vitamin E can be found in foods like nuts and leafy greens. They help with your body’s metabolic functions and the immune system. These supplements might be recommended to those suffering from cystic fibrosis or some type of liver disease.
- Vitamin K – Helps your body make proteins designed to keep your bones and tissues healthy. They also help your blood clot when you get injured.
Botanicals
Botanicals, also known as herbal supplements, often claim to be derived from pure plant products. People often take them instead of traditional medicine when seeking help for certain health conditions. Many still contain other ingredients like flavoring or colors, which keeps them from being 100% natural. While the food source remains the best source for these nutrients, a supplement is a close second.
Common Botanical Supplements
- St. John’s Wart – Seen as helping with symptoms of depression.
- Garlic – Taken to help with conditions like high cholesterol and protect against infections.
- Saw Palmetto – Perceived as helping with an enlarged prostate.
- Echinacea – Thought to help those with a cold, the flu, or other upper respiratory infections.
- Ginkgo – Often taken to help with memory and other cognitive functions.
- Cranberry – Seen as rich in antioxidants and beneficial to fighting cardiovascular disease.
Minerals
Your body requires certain minerals to function properly. Failing to take in enough of the minerals you need through your diet can negatively affect your overall health. Issues resulting from mineral deficiencies include weakened bones, a poor immune system, or continued exhaustion.
Common Minerals
- Calcium – Helps you maintain strong bones and teeth.
- Iron – Makes up an important part of the enzymes and proteins keeping your body healthy.
- Magnesium – Allows your body to properly respond to changes in your glucose levels and blood pressure.
- Potassium – Helps your muscles contract, ensures your heart functions properly, and assists nerves in transmitting signals.
- Zinc – Important to many body functions and helps with body growth as a child and during adolescence.
Other Supplements
Those looking to have more effective gym workouts may try ergogenic supplements. You’ll see them advertised as helping you reduce your total fat or gain muscle. Supplements in this category include creatine, caffeine, garcinia cambogia, and beta-alanine.
On the other hand, serious people who want to get in shape usually turn to protein powders. People looking to put on more muscle take them to provide their muscles with the fuel needed for the growth they’re seeking. Most take them before or after a workout.
What Should I Watch Out For When It Comes To Supplements?
You should let your physician know about any supplements you take or consider starting if you’re also on other medications. Supplements can reduce the effectiveness of those drugs.
Examples of Adverse Effects
- Vitamin K interferes with drugs intended to relieve blood clots.
- St. John’s Wort breaks down certain drugs and stopping them from being effective.
- Supplements full of antioxidants can interact badly with chemotherapy drugs.
Watch out for the addition of supplements in foods like cereals or sports drink. They’re often added to boost the appeal of products but can interact badly with other drugs or supplements you’re taking.
Do your research on any product you want to consider adding to your daily routine. As a rule, run any new products by a health professional first. Don’t risk your health chasing results from something unproven. Always know supplement facts before reach a person’s place.
What other supplement facts do you know? Which ones do you need to reach your fitness goals? Share your thoughts in the comments section below.
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