Supplements, are they worth it?

Gauss · 24-01-2013 12:49PM #1

So many people these days are taking various supplements and pills for their health and fitness. Do you think they are worth taking?

I'd be skeptical as to how beneficial many of the vitamin supplements are. Protein powder I see as a good supplement to take if that's what you'd call it because it can help you get your allowance of protein in a convenient manner.

As for most of the pills and potions, I'd be reluctant to spend my hard earned cash on supplements that might not make any difference to my health.

How do you view people who take a cocktail of supplements?

KTRIC · 24-01-2013 12:50PM

I prefer horse steroids myself. Usually pick up a 6 pack of them in Tesco. They've had neeaaah effect though :pac:

uch · 24-01-2013 12:53PM

They just give you the Scutters

24-01-2013 12:55PM

If a person has no health problems and a reasonable diet, all supplements do is provide you with very expensive urine.

Anything the body can't use is excreted one way or another, so most of these huge doses are literally flushed away, unless the body can store that particular vitamin or nutrient, in which case its probably not doing any good, and hopefully not building up to any harm.

Dravokivich · 24-01-2013 12:55PM

Gauss wrote: »

How do you view people who take a cocktail of supplements?

From afar.

kraggy · 24-01-2013 12:56PM

I've heard doctors and nutritionists say numerous times that vitamin/mineral supplements are only useful if you are lacking in that vitamin/mineral.

If you have enough of a vitamin/mineral already, then the extra bit you get from the supplement is absolutely redundant.

E.S.T. · 24-01-2013 01:00PM

I take whey protein, fish oil, vitamin D, and multi-vitamin. Protein can get the same from food but there is only so much meat, tuna, cottage cheese, you can eat per day. Fish oil and vitamin D I think helps with my mood. Multi-vitamin is probably a waste because you piss it out 45 mins later but that is more of a habit anyway now.

Tiddlypeeps · 24-01-2013 01:03PM

I love this chart.

http://www.podcasthero.com/wp-content/uploads/2010/04/SnakeOilChart21.jpg

In each circle it shows you the substance, it's height in the chart tells you how good the evidence suggests it is, the size of the circle indicates how much data there is to back it up. So things right up the top like vitamin D and folic acid have lots of data to back up their effectiveness.

So as you can see from the chart some supplements are very overrated, while others aren't.

Note: This doesn't take into account that a lot of vitamins and minerals are needed for survival. For example Vitamin C is listed below the worth it line, but you still need Vitamin C in your diet. Most supplements give you 500mg to 1000mg when the RDA is only 40mg. So all the excess may or may not be wasted, the data available is currently conflicting.

Edit: Interactive version of the chart here, one above is probably a bit dated. http://www.informationisbeautiful.net/play/snake-oil-supplements/

drdeadlift · 24-01-2013 01:04PM

We in Ireland treat creatine like a steroid...

24-01-2013 01:04PM

E.S.T. wrote: »

I take whey protein, fish oil, vitamin D, and multi-vitamin. Protein can get the same from food but there is only so much meat, tuna, cottage cheese, you can eat per day. Fish oil and vitamin D I think helps with my mood. Multi-vitamin is probably a waste because you piss it out 45 mins later but that is more of a habit anyway now.

There's only so much protein your body needs per day too, even if you're muscle building.

Ten minutes daily, in daylight with your face exposed, will provide you with enough vitamin D.

There is no conclusive evidence (conclusive being the important word here) that suggests fish oil has any effect on mood in a person with an otherwise reasonable diet.

You're not just pissing out the multivitamin.

Anyone · 24-01-2013 01:06PM

Candie wrote: »

You're not just pissing out the multivitamin.

You ever drink a Berocca? You can literally see those vitamins fly out your body afterwards.

Czarcasm · 24-01-2013 01:08PM

I take glucosamine and cod liver oil supplements for arthritis and find them very beneficial, that's really all they are though, is a supplement to nutrition you don't normally get in your diet.

I can't thank the inventor of capsule form enough for making cod liver oil that bit easier to ingest than the way I used be served it as a child- on a great god damn soup spoon! The word "rank" doesn't even do it justice. It's quite the vile concoction, but it's extremely beneficial for all sorts of health benefits.

I'm still 50/50 on the "benefits" of the latest drink supplement I've come across that is aloe vera juice, but I might have been more put off it by the person that was selling it in a direct marketing pyramid scheme scam sort of fashion, which immediately set my sceptic radar to "avoid like the plague!"

E.S.T. · 24-01-2013 01:11PM

Candie wrote: »

There's only so much protein your body needs per day too, even if you're muscle building.

Ten minutes daily, in daylight with your face exposed, will provide you with enough vitamin D.

There is no conclusive evidence (conclusive being the important word here) that suggests fish oil has any effect on mood in a person with an otherwise reasonable diet.

You're not just pissing out the multivitamin.

I weight lift so I try to get a gram of protein per pound everyday and even by going out of my way to eat foods with high protein the protein powder helps fill a gap. It is 4 degree Fahrenheit where I live right now so there is not much standing out in the sun in the winter. The fish oil has other benefits outside of mood but I think it helps my mood so that is all that matters to me.

24-01-2013 01:13PM

Czarcasm wrote: »

I take glucosamine and cod liver oil supplements for arthritis and find them very beneficial, that's really all they are though, is a supplement to nutrition you don't normally get in your diet.

I think the latest research suggests that taking glucosamine (ia component of bone) to strengthen joints is like flinging bricks at your house to strengthen the walls.

Czarcasm · 24-01-2013 01:26PM

Candie wrote: »

I think the latest research suggests that taking glucosamine (ia component of bone) to strengthen joints is like flinging bricks at your house to strengthen the walls.

Ha! Deadly analogy, but they were just something that was recommended by my doc and perhaps now you mention it there probably is a bit of a placebo effect going on, it's not like I notice any massive difference but it could be a combination of factors like I use epsom salts in the bath, I've lost a lot of weight, I've cut red meat out of my diet (apart from the odd time my wife cooks a steak as a treat!

), but all the above has definitely eased the pain I used get in my joints.

ps: Is there anything you're not informed about?

tmc86 · 24-01-2013 01:31PM

Candie wrote: »

If a person has no health problems and a reasonable diet, all supplements do is provide you with very expensive urine.

kraggy wrote: »

I've heard doctors and nutritionists say numerous times that vitamin/mineral supplements are only useful if you are lacking in that vitamin/mineral.

If you have enough of a vitamin/mineral already, then the extra bit you get from the supplement is absolutely redundant.

hence why they are called supplements - theyre to supplement deficiencies that you're not getting through diet etc.

hardCopy · 24-01-2013 01:32PM

drdeadlift wrote: »

We in Ireland treat creatine like a steroid...

They get it from their friends in the gym Joe!

Potential-Monke · 24-01-2013 01:33PM

Currently on the Herbalife plan (please, i've heard all the arguement against it already), and i've gone from 15st 1 down to 14st 2 in 3 weeks. It includes a multi-vitamin, fibre tablets and other "Flora Fibre" tablets, along with a protein meal shake, and herbal tea (which allegedly burns 80 calories per cup).

I know i could probably do the same on my own with a strictly controlled diet, but my diet and habits were shocking. No self control, and would eat pizza for breakfast (and not just any pizza, a double decadence double chesse with pepperoni pizza).

So, albeit expensive, it is starting to teach me how to eat properly, so when i think i'm ready i can stop taking it and give it a shot. It is also giving me energy i never knew i had, and i'm fully awake within 5 minutes of waking up, whereas i was normally groggy for about an hour. All this with no exercise also.

Lollipops23 · 24-01-2013 01:35PM

My diet hasn't been the greatest lately (my appetite has been waaay down due to stress) and I've been sick too. Have been taking Rubex eight hour tablets (for energy) and so far am feeling better

ejmaztec · 24-01-2013 01:44PM

Supplements, are they worth it?

The Sunday Times ones probably are, but sometimes they're not all there and you only realise this when you get home.:(

blatantrereg · 24-01-2013 01:54PM

It's very common in strength training at all levels to consume very large amounts of protein. I dont think research supports the notion that it's beneficial to do so however. Protein shakes do have an anabolic effect right after strength training, but that's a separate matter to overall protein consumption.

Creatine is proven to be beneficial in certain forms of strength training. It has negligible benefits at best outside of that. It's fine if used sensibly. If used in excess it might be damaging. It can cause stomach upset too if it's not dissolved fully, or taken in excess.

Vitamin B12 supplementation is pretty much a requirement for vegans. Vegetarians are well advised to consume algal oil from what I can see, since vegetable sources of omega 3 fats dont convert well into the beneficial forms. The omega 3s in fish (and algal oil) are already the type that are beneficial.

Bioavailability is a consideration with supplements. Many supplements aren't absorbed well by the body at all, so their effect is negligible. Taken in excess they are detrimental rather than beneficial, since there is a bit of an extra load placed on the body to clean them out of the system.

Certain supplements in particular can be harmful if used in excess. Vitamin A is toxic and can kill if too much is ingested. One antartic explorer died after eating the liver from sled dogs because of the high vitamin A content. Vitamin E interferes with blood clotting, and Vitamin D can cause calcification of organs, premature aging and hypertension if consumed in excess.

Really you are best off not supplementing unless you have a specific requirement for something. If you do use supplements you are well advised to educate yourself about them beforehand, and not use them excessively.

NIMAN · 24-01-2013 01:55PM

Always wondered about these things and if they are doing any good for what they cost.

I have got into the habit of taking one of those fizzy VitC+Zinc every day as I heard a few years back that they ward off colds. I still get the odd one, but not really sure if they work or not. Probably keep the habit going as they are cheap enough and taste nice.

Thing that I am skeptical about is the Berocca ones. I do not feel any increase in energy at all from them, and no longer use them. Same thing goes for Pharmaton, tried those for a couple of months and no difference noted, so stopped. I think eating healthy and getting sleep is better than popping supplements to give you energy.

And finally, the biggest scam of the lot, gotta be those 'good bacteria' drinks for your gut. Surely all their goodness, if they have any at all, is killed by your stomach acid?

I think that 95% of the supplement market is one big placebo, making the companies billions annually.

Talib Fiasco · 24-01-2013 01:58PM

I think they are worth it even though they're pretty pricey for the proper ones. I'm a college student so I need to get the vitamins in some way. I'm on a good multivitamin, fish oil and zinc. Fish oil and zinc are for my immune system, organs etc. and the multivitamin is for the general. Don't think I need anything other than them really.

Elessar · 24-01-2013 02:16PM

I think another poster summed it up perfectly - if you need to take multivitamins it only demonstrates a poor diet.

Unless you are training, a good diet will give you most of what you need. And if you take them too often your body can become accustomed to getting vitamins that way and will come to rely on them, rather than food.

I've a work colleague who has become a "Juice Plus" rep and constantly harks on about its health benefits, and taking it everyday. While I'm sure its true, it only serves to demonstrate his own poor diet, and if he keeps taking them he'll come to rely on them. Instead of spending a fortune on these capsules, if he spent that on good food and fed himself properly he'd be just as healthy, and financially better off.

24-01-2013 02:23PM

Czarcasm wrote: »

Ha! Deadly analogy, but they were just something that was recommended by my doc and perhaps now you mention it there probably is a bit of a placebo effect going on, it's not like I notice any massive difference but it could be a combination of factors like I use epsom salts in the bath, I've lost a lot of weight, I've cut red meat out of my diet (apart from the odd time my wife cooks a steak as a treat! ), but all the above has definitely eased the pain I used get in my joints.

ps: Is there anything you're not informed about?

I'd say the weight loss really helped out the most there. There's probably going to be new research published next week to the contrary anyway.

p.s. I'm not. I just read a lot of random stuff

.

BillyMitchel · 24-01-2013 02:27PM

I take barocka (sp) and they turn my pee a very bright yellow!! I definitely get a lift from them.

Mix with an energy drink in the morning and its like taking a Jimmy Hill.

ejmaztec · 24-01-2013 02:33PM

BillyMitchel wrote: »

I take barocka (sp) and they turn my pee a very bright yellow!! I definitely get a lift from them.

Mix with an energy drink in the morning and its like taking a Jimmy Hill.

It gives you a huge chin?

BillyMitchel · 24-01-2013 02:40PM

ejmaztec wrote: »

It gives you a huge chin?

Yeah, something like that!!

Akrasia · 24-01-2013 03:09PM

I get a 79cent box of multi vitamin pills from lidl and take one every day or two just in case my diet of diet cola and hunkey dorey crisps misses out on some of the essential nutrients.

Probably not necesary, but it only costs about a cent a day

cazzak79 · 24-01-2013 03:29PM

I take fish oils, b vitamins and multi vitamins
Find them great my hair, skin etc look great

nozzferrahhtoo · 24-01-2013 03:43PM

I think I will side with the "If you are deficient in something take it otherwise a normal varied diet is enough" crowd on this one.

Czarcasm wrote: »

I've cut red meat out of my diet (apart from the odd time my wife cooks a steak as a treat! ), but all the above has definitely eased the pain I used get in my joints.

Not directed at you but you put me in the mind of something that always brings a wry smile to my lips. People espousing the wonders of some new diet plan (like that ludicrous cayenne pepper one) or some new supplement or pill... often do so while performing all kinds of other life changes at the same time.

They change their diet, they start exercising, they sleep differently, they re-organise their schedules or some combination of one of more of these things or others.

And they start taking the new pill.

But it is the _pill_ that has been making them feel better in their minds. They take it, they feel good. So it must be that. They seem to forget entirely the other massive changes to their life they have made in parallel.

Tiddlypeeps wrote: »

the data available is currently conflicting

And unfortunately much of it is contrived

The way a lot of these companies do their "trials" is patently ridiculous and unless well versed enough to understand the literature the average punter is not going to know this.

For example some arbitrarily declare a certain factor is good for preventing... say... cancer. They then notice that if you pour something... lets say Vitamin C... on a petri dish of cells it causes a useful change in this "factor" in the dish. They therefore declare happily that their pill prevents cancer.

What they do not tell you are things like:

1) The factor in question has not actually been shown to have anything to do with cancer, they just assumed it for their "Trial".

2) Pouring it into a petri dish of cells is not just slightly but ENTIRELY different to feeding into the human digestive system and some positive indicator in a petri dish tells you less than nothing about what it will do in humans.

And so forth. So while the data on these things is conflicting it appears even MORE so to those who are not trained or knowledgeable and if a study comes before them saying a vitamin pill has a benefit they know no better and simply have to take the papers word for it.

Worse many people get their information on what is good and bad in the pill world for the media where a) it is rarely science reporters who get asked to view the material and write the articles and b) many of the articles tend to get sponsored by the people selling the pill.

Supplements, are they worth it?

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