Looking For The Edge- Dietary Supplements
The Warfghter Nutrition Guide11Looking for the Edge–Dietary SupplementsPatricia A. Deuster, PhD, MPH, CNSTeresa Kemmer, PhD, RDLori Tubbs, MS, RDStacey Zeno, MSChristiane Minnick, M.Ac
11 Looking for the Edge–Dietary SupplementsIn This ChapterDietary Supplementsand the LawCombining and StackingSupplementsShop Smart: ConsumerSafety TipsPerformance-Enhancing AgentsDietary Supplementsfor Weight LossOther SupplementsThe Good, the Bad,and the Ugly FactsEnergy DrinksKey Points Dietary supplements (DS) sold on military installations are not alwayssafe, effective or legal. Manufacturers of DS are not required to conduct research on safety oreffectiveness. The Food and Drug Administration must prove a product is unsafe before it can be taken off the market. If you use DS, select high quality products with USP (United StatesPharmacopeia) certifcation labels. The label assures consumers thatthe product has been tested and verifed in terms of its ingredients andmanufacturing process. Combining and stacking of DS increases the potential for undesiredand unsafe side effects. Energy drinks are not regulated and the long-term effects of theircombined ingredients are unknown.The most common reasons active duty personnel give for using DSinclude improving performance, increasing muscle mass, enhancingenergy level, accelerating recovery, increasing alertness, boostingtheir immune system, and improving joint function. The best sourcesof information on DS are dietitians, sports nutritionists, physicians, or pharmacists. The purpose of this chapter is to provide an overview of dietarysupplements, describe issues with dietary supplements, and provide basicinformation on a number of commonly used supplements. This will not beinclusive as new products appear on a regular basis, but the information is foreducational purposes.Individuals who spend their money on supplements should be awarethat these products target our human desire for health and performanceshortcuts. Some may be detrimental and dangerous: if it sounds too goodto be true, it probably is. The consequences of taking various supplements,either alone or in combination, should be carefully considered, and theinformation obtained for making that decision should be from reputablesources.
84Dietary Supplements and the LawWell over 50% of the US population take some type of dietary supplements. Sales of vitamins, minerals, herbs, meal supplements, sports-nutrition supplements, and specialty supplements were in excess of 22 billionin 2006. To understand why dietary supplement use is a concern, onemust appreciate the history. In 1994 the Dietary Supplement Health andEducation Act (DSHEA) was passed by Congress for several reasons: Limit impediments to marketing and promoting dietary supplements. Provide for wide availability of supplements to consumers. Enhance information available to consumers.The passing of DSHEA gave the Food and Drug Administration (FDA)regulatory control over dietary supplements, and the law required that thelabel of a dietary supplement provide the name and quantity of each ingredient. However, it is incumbent upon the manufacturer to provide the information and the innocent consumer assumes that information on labels istruthful and not misleading. This is, more than often, not the case. ConsumerLab.com, a product-certifcation company, conducted a survey of nearly1,000 supplements and found that one in four had quality problems.The FDA also regulates whether new ingredients can enter the marketplace or existing ones should be removed for safety reasons. However, federal rules requiring makers of dietary supplements to test all their ingredients were not part of DSHEA. The FDA also regulates what claims may (ormay not) be made, but they do not monitor claims. The regulations withinDSHEA contain many gaps. Some of the concerns include: The responsibility of ensuring that products are properly labeled lieswith the manufacturer. Supplement ingredients sold in the United States before October 15,1994 are presumed to be safe and are therefore not subject to reviewby the FDA for safety. The responsibility of providing evidence of safety lies with the manufacturer. The FDA has to prove that a product is not safe if it is already on the market.Purity is a concern:Supplements may becontaminated withheavy metals and evenprescription medications. Government resources to check dietary supplement quality are limited.In June, 2007, FDA imposed new regulations, which had been mandated by DSHEA. The FDA established regulations that dietary supplements must be produced in a quality manner, do not contain contaminantsor impurities, and are accurately labeled. Supplement manufacturers willnow be required to test all of the ingredients in their products to make surethey are neither adulterated nor contaminated.Click for more information on this new ruling.
85Combining and Stacking SupplementsOnce it is known what a supplement contains, consideration should begiven to what might happen when multiple supplements are combined, or“stacked.” The concept of “stacking” is a concern. Many variations of “stacking” exist. Several examples of stacking and how they work are listed: “Additive,” or, 1 1 2. This suggests that when two supplements arecombined, the effect is equal to the sum of the individual effects. Anexample of this concept might include calcium and vitamin D. “Antagonize,” or, 1 1 0. In this case, the effects of one supplementmay actually negate the effects of another. One example is the combination of creatine and caffeine: Studies have shown that caffeineantagonizes the effects of creatine. “Synergize,” or, 1 1 3. This is seen when two supplements are combined and their effect is greater than the sum of their individual effects.An example is Coenzyme Q10 and fat: When CoQ10 is taken with fat,the action of CoQ10 exceeds what is would be if not taken with fat. “Potentiate,” or, 1 1 10 is similar to synergism, but to a much greaterdegree. Two examples are vitamin C and iron, and ginseng and caffeine. Vitamin C enhances the absorption of iron, which is a goodthing, but if ginseng is taken with caffeine, it may be detrimental, asginseng has been shown to increase the effects of caffeine, to possiblycause nervousness, sweating, insomnia, and/or an irregular heartbeat.The number of potential stacking combinations is staggering and theeffects of combinations of ingredients are, for the most part, unknown.One stacking approach that has proven deadly is the “EAC” stack, withephedra, aspirin and caffeine. Now that ephedra is banned, ephedra-freeproducts are being used, but the combination remains dangerous andshould be avoided.A list of products commonly considered “stackers” is shown on the following page. Some are trade names and many are potentially dangerous.Become familiar with ingredients and ask questions about combining different compounds.Table 11–1. Common “Stackers”Muscle MilkA blend of casein and wheyproteins, combined with fatsand other substances.NO2 or NOProducts contain many ingredients, but typically arginine(described below).
86Table 11–1. Common “Stackers”HydroxycutA classic EAC stacker that hasresulted in a number of deaths:Avoid.GAKICA NO product with Glycine-larginine-alpha-ketoisocaproicacid.EpovarA NO product with MagnesiumOrotate and Potassium Orotate.Zantrex 3A thermogenic product withmany forms of caffeine.Xenadrine EFXA thermogenic product withsynephrine and many forms ofcaffeine. Company was fned forfalse advertising.TrifexA combination of glucosamine,chondroitin and methylsulfonylmethane.Arginine Ethyl EsterA NO product.RedlineA line of products high incaffeine and other substances.ZMAA combination of vitamin B6.Magnesium and Zinc, amongother ingredients.Lipo-Products (Lipo-6, LipoAMP, Lipo-THIN Lipo-Complex)Contains many combinationsof ingredients—thermogenicagent.Animal CutsMay contain up to 20 ingredients, including synephrine:Avoid.Metabolic XXX (Drive, Booster,Action, or Optimizer)Contains many combinationsof ingredients—thermogenicagent: Avoid.
87Be a Smart Shopper: Consumer Safety TipsSupplements should be clearly labeled with “Seals of Approval.” Theseals include “CL” for a Consumer Lab seal of approval and “USP” for USPharmacopoeia. These for-proft and not-for-proft agencies inspect theproduct and assign scores or ratings if they contain no contaminants, havestandardized doses, can be absorbed by the body, can be broken down bythe body, and the company that produces the products has quality controlstandards in place during production and manufacturing to ensure safetyand purity.If supplements do not have approvalseals, do not use them!Click to choose verifed dietary supplements.Click for information about dietary supplements from the FDA.Click for information about dietary supplements from the Offce ofDietary Supplements.Individual Products DiscussedIt would be impossible to discuss all of the dietary supplements andherbals available. However, some are used more than others. Although notinclusive, the following products will be discussed:Bitter OrangeBoronBranched ChainAmino AcidsCaffeineCarnitineCholineChondroitin SulfateChromiumChrysinCoEnzyme Q10Conjugated LinoleicAcidCordycepsCreatineDHEAEphedraFish OilGinkgo ydroxycitric Acid/HCA
88 Jump to:Bitter OrangeBoronBranched Chain Amino AcidsCaffeineCarnitineCholineChondroitin ineMelatoninNitric OxidePycnogenolQuercetinSt. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbeChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsCreatineProducts in red should not be used.Performance-Enhancing AgentsDHEAPerformance enhancing agents are substances claiming to increaseEphedrawork output, performance or lean muscle mass. A discussion of each isFish Oilnot possible, so some that are mass marketed are discussed.Ginkgo BilobaGinsengGlucosamineGlutamineMuscle Building AgentsThese agents are listed in alphabetical order.GuaranaHMBHoodiaHydroxycitric Acid/HCABoronClaimsBuilds muscles and increases testosterone levels;may enhance cognitive function.OtherNamesBorate, Boric Acid, Boric Tartrate, and SodiumBorate.How ItWorksNo one is sure how (or if) boron is effective because its biological role is unknown.DoseNo DRI has been established for boron, but a diethigh in boron would provide approximately 3.25mg boron per 2,000 kcal/day, whereas a diet lowin boron would provide less than 0.25 mg boronper 2,000 kcal/day. The maximum dose, at whichno adverse effects would be expected, is 20 mgper day for adults.AdverseEffectsNone have been ysineMelatoninNitric OxidePycnogenolQuercetinSt. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
89 Jump to:BoronCommentsBitter OrangeMore evidence is needed to determine the importance of boron.BoronBranched Chain Amino holineEnhance athletic performance, particularly endurance.Carnitine, Carnitor, DL-Carnitine, L-CarnitineFumarate, L-Carnitine L-Tartrate, L-Carnitine Tartrate, Levocarnitine, Levocarnitine Fumurate.Chondroitin SulfateChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsHow ItWorksDoseCarnitine enhances the transport of fats to theenergy powerhouse within the muscle and thesubsequent use of fats as fuel during exercise.2–4 grams/day have been taken without any clearbeneft. No dose has been established for improving athletic performance.CreatineDHEAEphedraFish OilGinkgo ea, vomiting, cramps, diarrhea, heartburn,body odor, and seizures have been reported, whenused inappropriately.GlutamineCarnitine is found naturally in the body and canbe obtained in the diet from red meats and dairyproducts. Taking L-Carnitine has not been shownto improve athletic performance or endurance.HoodiaGuaranaHMBHydroxycitric sineMelatoninChromiumClaimsNitric OxideIncreases lean muscle mass; is the natural alternative to steroids.PycnogenolQuercetinSt. John’s WortOtherNamesChromium Acetate, Chromium Chloride, Chromium Nicotinate, Chromium Picolinate, ChromiumPolynicotinate, Chromium Proteinate, ChromiumTrichloride, Chromium Tripicolinate, Cr3 , GlucoseTolerance Factor-Cr, GTF, GTF Chromium, GTFCr.SynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
90 Jump to:Bitter OrangeBoronBranched Chain Amino AcidsCaffeineCarnitineChromiumHow ItWorksChromium is part of a number of substances thatregulate glucose metabolism.DoseDoses ranging from 200–1000 mcg/day appear tobe safe.AdverseEffectsChromium can cause headache, insomnia, andmotor dysfunction in some people in doses as lowas 200–400 mcg/day.CommentsSome evidence suggests that chromium can increase weight loss, body fat loss and increase leanbody mass in people taking chromium picolinate(200–400 mcg/day) as part of a resistance trainingprogram, but the results are questionable. Chromium may be helpful in diabetes, hypertension,and potentially weight loss.CholineChondroitin SulfateChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsCreatineDHEAEphedraFish OilGinkgo nces response to resistance training.OtherNamesFlavone X, Flavonoid, Galangin Flavanone.How ItWorksClaims are that it increases testosterone levels.DoseA dose of 300 mg daily has been used, but itis usually in combination with other potentialtestosterone releasers, such as DHEA, Tribulusterrestris, and saw palmetto.AdverseEffectsNone have been reported.CommentsChrysin is a naturally occurring isofavone foundin various plants. Most chrysin products are extracted from the passion fower species. It does notseem to be effective for enhancing the response toresistance training in athletes, but minimal data areavailable for this herbal because it is typically usedin combination with other substances.GuaranaHMBHoodiaHydroxycitric sineMelatoninNitric OxidePycnogenolQuercetinSt. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
91 Jump to:CreatineClaimsOtherNamesBitter OrangeGain muscle mass and improve anaerobic performance.Creatine Monohydrate, Creatine Citrate, CreatineEthyl Ester, Creatine Ethyl Ester HCl, Serum Creatine, Creatine Pyruvate, Phosphocreatine.BoronBranched Chain Amino AcidsCaffeineCarnitineCholineChondroitin SulfateHow ItWorksTaking creatine allows the muscles to store greater amounts of creatine phosphate (or phosphocreatine), which is used to regenerate ATP, the primary energy for muscle contraction. Creatine cancause visible bulking up of muscles by increasingthe water content of muscle cells.ChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsCreatineDoseAdverseEffectsA dose of 3 grams/day is adequate and a loadingdose is unnecessary. The dose commonly recommended for loading is 20 grams/day for 5 daysfollowed by a maintenance dose of less than 10grams/day. The higher doses are not any moreeffective than the 3 grams/day.Side effects, not demonstrated by research butreported in association with creatine use include:muscle cramping, gastrointestinal disturbances,kidney problems or dehydration. High doses ofcreatine may negatively affect kidney function.Individuals taking drugs that affect the kidneys (cyclosporine, gentamicin, tobramycin, and NSAIDS;ibuprofen and naproxen) should avoid high doses ofcreatine. Caffeine may negate the effects of creatine.DHEAEphedraFish OilGinkgo ydroxycitric sineMelatoninCommentsThe body makes creatine (1–2 gm/day) with 95%being stored in skeletal muscle. Creatine supplementation may produce a small increase in explosive strength or enhance performance for shortburst, high-intensity activities, like weight liftingand sprinting. It does not improve endurance andif weight gain is high, endurance may be impaired.Nitric OxidePycnogenolQuercetinSt. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
92 Jump to:Bitter OrangeBoronBranched Chain Amino AcidsCaffeineCarnitineHMB (Hydroxymethylbutyrate)ClaimsIncreases muscle mass and enhances recovery.OtherNamesB-Hydroxy B-Methylbutyrate Monohydrate, BetaHydroxy-Beta-Methylbutyric Acid, Hydroxymethyl Butyrate.How ItWorksHMB might promote muscle growth by decreasingor slowing down the catabolism or breakdown ofmuscle protein.DoseDoses of 1 gram three times daily or 1.5 gramsonce or twice daily have been used for musclebuilding and increasing strength during weighttraining.AdverseEffectsNo known adverse effects have been linked toHMB.CommentsEvidence about the effectiveness of HMB forweight training is conficting. Some researchshows no effect and other data suggest that HMBmay be effective in people who have not previously trained. HMB is a by-product of the metabolism of the amino acid, leucine and a precursor tocholesterol.CholineChondroitin SulfateChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsCreatineDHEAEphedraFish OilGinkgo ydroxycitric Acid/HCAHydroxymethylbutyrateNitric Oxide (NO)5-HydroxytryptophanLysineClaimsEnhances delivery of nutrients to muscles so theycan increase in mass with training. Increasesstrength, improves in stamina, and acceleratesrecovery.OtherNamesNO-Xplode, Nitrix, NOX-CG3, NOx2, and NO.How ItWorksNO works in part by increasing bloods fow. However, supplements marketed as NO do not containNO because it is a gas, which cannot be put into apill. Rather the products contain the amino acid,arginine.MelatoninNitric OxidePycnogenolQuercetinSt. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
93 Jump to:Nitric Oxide (NO)DoseAdverseEffectsNo dose has been established. Products marketedas NO will vary with the type and amount ofingredients.Because NO products are all different, it is verydiffcult to document adverse effects. Combinations of ingredients are a concern.Bitter OrangeBoronBranched Chain Amino AcidsCaffeineCarnitineCholineChondroitin SulfateChromiumCommentsNitric Oxide is actually a gas produced in the bodyfrom the amino acid, arginine, to communicatewith other cells. Most NO products are typicallyamino acid mixtures containing arginine alpha-ketoglutarate (A-AKG) and arginine-ketoisocaproate(A-KIC).ChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsCreatineDHEAEphedraFish OilTribulus TerrestrisGinkgo BilobaClaimsGlucosamineOtherNamesEnhances muscle strength and athletic performance; an antidote for male impotence.Cat’s-Head, Devil’s-Thorn, Devil’s-Weed, Goathead, Nature’s Viagra, Puncture Weed, TribuleTerrestre.How ItWorksIncreases levels of testosterone, dehydroepiandrosterone (DHEA), and dihydrotestosterone.DoseA dose of 250 mg per day has been used.AdverseEffectsNone have been tric sineMelatoninNitric OxidePycnogenolQuercetinCommentsNo study to date has demonstrated any beneftto strength or athletic performance after takingTribulus Terrestris. This herbal is derived from aMediterranean plant that bears a spine-coveredfruit.St. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
94 Jump to:Bitter OrangeBoronBranched Chain Amino AcidsAthletic/Recovery AgentsThe list of substances marketed to enhance or improve athletic performance is extensive and continually changing. Some commonly used products,listed in alphabetical order (not order of effectiveness), are described below.CaffeineCarnitineCholineChondroitin SulfateBranched-Chain Amino Acids (BCAA)ClaimsEnhances exercise performance, prevents fatigue,reduces protein and muscle breakdown duringintense exercise.OtherNamesBCAA, Isoleucine, Leucine, L-Isoleucine, L-Leucine, L-Valine, N-Acetyl Leucine, Valine.How ItWorksBCAA act as signaling molecules to stimulateprotein synthesis or production; they are also usedas an energy source during stress.DoseNo established dose.AdverseEffectsBCAA in doses of 60 grams or higher daily canincrease ammonia levels in the blood, which canlead to fatigue and loss of motor coordination.CommentsResearch has not demonstrated that BCAA enhance exercise or athletic performance. TheEstimated Average Requirements for BCAA are68–144 mg/kg/day (leucine 34 mg/day; isoleucine15 mg/day; valine 19 mg/day). This would equateto 4.7–10 grams per day for a 70 kg (154 lb) person.BCAA are found in meat, dairy foods, and legumes. About 15–25% of the total dietary proteinintake is BCAA.ChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsCreatineDHEAEphedraFish OilGinkgo ydroxycitric sineMelatoninNitric OxidePycnogenolQuercetinSt. John’s WortCaffeineClaimsImproves mental alertness and enhances athleticperformance; used for weight loss and diabetes.OtherNamesMethylxanthines and herbal products such asBlack Tea, Green Tea, Oolong Tea, Coffee, ColaNut, Guarana, and Maté.SynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
95 Jump to:CaffeineHow ItWorksDoseAdverseEffectsBitter OrangeCaffeine is a stimulant. It stimulates the centralnervous system, heart, skeletal muscles, and respiration.100-600 mg/day consumed over a period of4–8 hours is the most common dose. For endurance doses may range from 2-10 mg per kg bodyweight. Higher doses may produce urine levelsgreater than allowed by the International OlympicCommittee.Adverse effects are in part determined by sensitivity to caffeine. Some people are rapid and others slow caffeine metabolizers. Reported effectsof caffeine include headache, anxiety, agitation,insomnia, nervousness, restlessness, gastrointestinal distress, nausea, rapid heart rate, arrhythmias,quickened respiration, tremors, convulsions, andfrequent urination. Chronic use, especially in largeamounts, can produce tolerance, habituation, andpsychological dependence.Caffeine produces physical dependence and withdrawal of caffeine elicits physical and behavioralsymptoms, to include: Headache. Fatigue. Diffculty concentrating. Mood disturbances (depressed mood, irritability). Flu-like symptoms (muscle aches, nausea, vomiting).The symptoms of withdrawal can occur taking only100 mg of caffeine per day for 7 days or 300 mg perday for 3 days. The onset of withdrawal symptomsoccurs within 12 to 48 hours after last dose andmay last up to nine days. Withdrawal symptoms,which can vary from mild to incapacitating, can bereversed 30 to 60 minutes after ingesting a productcontaining as little as 30 mg of caffeine.BoronBranched Chain Amino AcidsCaffeineCarnitineCholineChondroitin SulfateChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsCreatineDHEAEphedraFish OilGinkgo ydroxycitric sineMelatoninNitric OxidePycnogenolQuercetinSt. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
96 Jump to:Bitter OrangeBoronCaffeineCommentsBranched Chain Amino AcidsCaffeineCarnitineCholineChondroitin SulfateIt is clear that caffeine is “performance enhancing,” and because of this, the International Olympic Committee (IOC) has banned its use above acertain level (as detected in the athlete’s urine).Caffeine seems to increase physical enduranceand may increase the time to exhaustion. It doesnot seem to affect activities that require high exertion over a short period of time, such as sprintingor lifting, activity.ChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsCreatineDHEAEphedraFish OilCaffeine is included on the FDA list as a substance“generally recognized as safe.” However, the FDAfor cola beverages has established a maximumconcentration for caffeine: 32.4 mg per 6 oz or 65mg per 12 oz. Other than colas, the caffeine content of food and beverages is not regulated.CommentsGinkgo BilobaGinsengGlucosamineCaffeine improves mental performance and alertness after prolonged sleep deprivation. Some datasuggest that caffeine reduces pain. Although caffeine is a diuretic, doses over 300 mg are usuallyrequired to compromise fuid status.Hydroxycitric Acid/HCASome people are very sensitive to caffeine, and showsymptoms (tremors, sleep disturbances, gastrointestinal upsets) after small doses. Persons who experience adverse reactions to caffeine-containing drinksor people with heart disease should avoid caffeinecontaining energy drinks (discussed below).HydroxymethylbutyrateClick for the caffeine content of various hanLysineMelatoninNitric OxidePycnogenolCholineClaimsEnhance athletic performance by increasing energy and delaying fatigue in endurance activitiesand maintaining muscle strength for resistanceexercise.OtherNamesCholine Bitartrate, Choline Chloride, Choline Citrate, Lipotropic Factor, Phosphatidylethanolamine,Alpha-GPC, Lecithin, and Phosphatidylcholine.QuercetinSt. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
97 Jump to:CholineHow ItWorksDoseBitter OrangeCholine is an essential part of the neurotransmitter responsible for muscle contraction—acetylcholine. Maintaining a supply of choline could possibly prevent depletion of acetylcholine and sustainmuscle contraction.BoronThe typical dose is 1–2 grams/day; unsafe inamounts above 3.5 gm/day for adults over 18years of age.Chondroitin SulfateAdverseEffectsCholine can cause sweating, fshy body odor, vomiting and diarrhea.CommentsTaking choline does not seem to enhance athletic performance or endurance or delay fatigue.However, the newer forms of choline have notbeen tested. Choline is a component of phosphatidylcholine or lecithin. Choline is considered a Bvitamin, even though the body can make it. Liver,meat, fsh, nuts, beans, eggs, and peas are high incholine. The typical diet provides 200–600 mg/day. Choline is a component of Alpha-glycerophosphorylcholine (GPC), Lecithin, and phosphatidylcholine.Branched Chain Amino me Q10Conjugated Linoleic AcidCordycepsCreatineDHEAEphedraFish OilGinkgo o-Enzyme Q10Hydroxycitric Acid/HCAHydroxymethylbutyrateClaimsImproves aerobic capacity.OtherNamesCoQ10, Coenzyme Q10, CoQ10.How ItWorksCoQ10 is important in the production of ATP andacts as an ic OxidePycnogenolQuercetinSt. John’s WortDoseA common dose is 100 mg/day divided and takenat two different times during the day. Some research suggests it might slightly improve toleranceto higher workloads, but more research is needed.No established dose has been set for aerobic performance.SynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbe
98 Jump to:Bitter OrangeBoronCo-Enzyme Q10AdverseEffectsNone identifed.CommentsDietary sources are meat and seafood; it can alsobe produced from fermenting beets and sugarcane with special strains of yeast. CoQ10 is alsoused for preventing “statin”-induced myopathy.Branched Chain Amino AcidsCaffeineCarnitineCholineChondroitin SulfateChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidCordycepsClaimsImproves athletic performance, increases energyand stamina and reduces fatigue; strengthens theimmune system.OtherNamesCaterpillar Fungus, Caterpillar Mushroom, Vegetable Caterpillar.How ItWorksMay work by stimulating various immune cells toaccelerate recovery.DoseTypical dose is 3 gm/day.AdverseEffectsNone identifed at this time.CommentsCordyceps sinesis is a fungus parasite that lives oninsects and arthropods. No research has demonstrated an effect on athletic performance. Manycommercial products grow the parasite in the laboratory.CordycepsCreatineDHEAEphedraFish OilGinkgo ydroxycitric sineMelatoninNitric OxidePycnogenolQuercetinSt. John’s WortSynephrineTribulus TerrestrisTryptophanTurmericTyrosineWhey ProteinYohimbeGinsengGinseng refers to a group of extracts derived from the plant family,Araliacae. Three major types—Panax, American, and Siberian—are marketed; each are available in a variety of forms, ranging fromroot powders to root extracts to leaf powders and extracts. Theforms also differ in terms of the active ingredients.ClaimsAll forms claim to enhance resistance to environmental stress or serve as an “adaptogen”, a termused to indicate that a substance strengthens thebody and increases resistance to stress.
99 Jump to:GinsengClaimsOtherNamesBitter OrangeThe name panax, or “all-healing,” ginseng hasbeen touted for a broad range of ailments and isused to restore life energy. Panax ginseng (or P. ginseng) Asian or Asiatic, Chinese, Korean, and Oriental ginseng, radix ginseng rubra, ren shen,sang, seng, red or white ginseng. Red ginseng issteamed and dried in heat or sunlight while whiteginseng is simply the dried or powdered root.BoronBranched Chain Amino AcidsCaffeineCarnitineCholineChondroitin SulfateChromiumChrysinCoEnzyme Q10Conjugated Linoleic AcidOtherNamesHow ItWorksDose American Ginseng (Panax quinquefolius).Cordyceps Anchi Ginseng, Canadian Ginseng, Ginseng, Ginseng Root, North American Ginseng, OccidentalGinseng, Ontario Ginseng, Panax quinquefolium,Red Berry, Wisconsin Ginseng.Creatine Siberian Ginseng (Eleutherococcus senticosus).Ginkgo Biloba Acanthopanax Obovatus, Ciwujia, CiwujiaRoot, Ciwujia Root Extract, Devil’s Bush, Devil’sShrub, Eleuthero Ginseng, Eleuthero Root, Russian Root, Shigoka, Si
Supplements may be contaminated with heavy metals and even prescription medications. Dietary Supplements and the Law Well over 50% of the US population take some type of dietary supple-ments. Sales of vitamins, minerals, herbs, meal supplements, sports-nutri-tion supplements, and specialty supplements were in excess of 22 billion in 2006.
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