tag:theconversation.com,2011:/au/topics/nutrition-supplements-10042/articlesNutrition supplements – The Conversation2023-01-17T18:34:01Ztag:theconversation.com,2011:article/1972602023-01-17T18:34:01Z2023-01-17T18:34:01ZCreatine supplements: what the research says about how they can help you get in shape<figure><img src="https://images.theconversation.com/files/504185/original/file-20230112-16-1dow1k.jpg?ixlib=rb-1.1.0&rect=15%2C7%2C5218%2C3727&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Creatine is one of the most popular nutritional supplements.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/getting-enough-protein-your-diet-cropped-2134744477">PeopleImages.com - Yuri A/ Shutterstock</a></span></figcaption></figure><p>Creatine is one of the most popular nutritional supplements, widely used by bodybuilders and athletes alike. Many claim that they feel better after they include it in their diets, and believe it helps them get fit and build muscle.</p>
<p>While some feel these supplements <a href="https://pubmed.ncbi.nlm.nih.gov/23108215/">may be controversial</a>, there’s quite a lot of scientific evidence behind taking creatine, especially for exercise. Studies suggest creatine can help boost your performance during workouts, which, in turn, may help you get in shape.</p>
<p>Creatine is a natural substance produced by the body. It’s also found in foods such as red meat and seafood. Creatine also plays an essential role in <a href="https://www.ingentaconnect.com/content/ben/mrmc/2016/00000016/00000001/art00005">cell regulation</a>
and helps rapidly regenerate adenosine triphosphate (ATP), an organic compound in our bodies that gives cells the energy they need to function.</p>
<p>In humans, most of our body’s creatine (around 95%) is stored in our muscles. As such, it helps give our muscles on-demand energy when needed. </p>
<p>The more creatine stored in our muscles, the more energy we can draw on when exercising. This may explain why taking creatine supplements may translate into <a href="https://www.tandfonline.com/doi/full/10.1186/s12970-017-0173-z">better-quality workouts</a> with less fatigue.</p>
<p>But although creatine may aid your workouts and energy available for the working muscles, it will <a href="https://www.tandfonline.com/doi/full/10.1080/10408398.2021.2008864">not suddenly make you fitter</a>, especially if you already have naturally high stores of it to begin with. </p>
<p>That said, a wealth of research indicates that <a href="https://www.omicsonline.org/open-access/an-update-on-effects-of-creatine-supplementation-on-performance-a-review-2473-6449-1000107.php?aid=70777">taking creatine</a> alongside exercise can <a href="https://pubmed.ncbi.nlm.nih.gov/12701815/">benefit your training</a>). In some cases, it can improve the amount of weight you’re able to lift <a href="https://pubmed.ncbi.nlm.nih.gov/10449017/">by up to 32%</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/29214923/">increase muscle mass by 7.2%</a>, particularly in the upper body, when compared with those who don’t take creatine. More recently, there’s evidence that water uptake into cells as a result of creatine supplementation may trigger <a href="https://pubmed.ncbi.nlm.nih.gov/27108136/">genes associated with muscle growth</a>, leading to <a href="https://pubmed.ncbi.nlm.nih.gov/22817979/">greater lean muscle gains</a>.</p>
<figure class="align-center ">
<img alt="A young woman in gym attire uses a bench to perform a dumbbell row." src="https://images.theconversation.com/files/504188/original/file-20230112-61435-mub602.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/504188/original/file-20230112-61435-mub602.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/504188/original/file-20230112-61435-mub602.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/504188/original/file-20230112-61435-mub602.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/504188/original/file-20230112-61435-mub602.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/504188/original/file-20230112-61435-mub602.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/504188/original/file-20230112-61435-mub602.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Creatine may help give you an energy boost for your workouts.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/fitness-girl-lifting-dumbbell-morning-401309230">Bojan Milinkov/ Shutterstock</a></span>
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<p>While largely contested, a few studies have also shown creatine can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739317/">modestly reduce overall body fat</a> especially when taken immediately <a href="https://pubmed.ncbi.nlm.nih.gov/17095924/">before and after exercise</a>. There is also evidence suggesting creatine can support <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228369/">recovery from exercise</a>, especially if consumed with a <a href="https://pubmed.ncbi.nlm.nih.gov/11591884/">protein drink</a>, and help with <a href="https://pubmed.ncbi.nlm.nih.gov/12701814/">injury prevention</a>.</p>
<p>But it’s not just about physical gains. Around <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/">5% of the body’s creatine</a> is stored in other tissues including <a href="https://pubmed.ncbi.nlm.nih.gov/17908288/">our brain</a>. Taking creatine has been shown to significantly <a href="https://pubmed.ncbi.nlm.nih.gov/14561278/">improve cognitive function</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/21118604/">decision-making</a>, particularly in vegetarians. Around <a href="https://pubmed.ncbi.nlm.nih.gov/11985880/">8 grams of creatine taken daily</a> for five days has been shown to reduce mental fatigue associated with task repetition, and higher doses (20 grams) may <a href="https://pubmed.ncbi.nlm.nih.gov/10642369/">improve brain-muscle-related fatigue</a>. This further highlights that creatine could be beneficial to enhancing the quality of your workouts. </p>
<h2>How much to take?</h2>
<p>The average adult needs around 1-3 grams per day of stored creatine to support the body’s normal functions. People who exercise, however, may need to consume between 5-10 grams daily to <a href="https://pubmed.ncbi.nlm.nih.gov/28615996/">maintain body stores</a>. </p>
<p>However, research has shown that consuming 20 grams of creatine daily for about a week may actually be optimal to start with, as this boosts the amount of creatine stored in your body <a href="https://pubmed.ncbi.nlm.nih.gov/23851411/">by around 26%</a>. It can be <a href="https://pubmed.ncbi.nlm.nih.gov/1327657/">boosted by even more</a> if consumed alongside regular resistance training. Beyond this, creatine stores can be <a href="https://pubmed.ncbi.nlm.nih.gov/23851411/">maintained at lower doses</a> of 3-5 grams per day, sustaining creatine availability.</p>
<p>Although you could probably consume enough creatine as part of your diet by eating high amounts of animal and dairy proteins, you would have to consume a lot to boost creatine stores (for example, a 1kg steak could provide five grams of creatine). This is where creatine supplementation may be more practical. </p>
<p>Creatine remains one of the most tested nutritional supplements and is generally <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/">considered safe and well-tolerated</a>. Even those taking up to 30 grams per day for five years <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/">exhibited no harmful effects</a>. </p>
<p>But be aware, supplements can still cause some minor side-effects, such as nausea, cramping and bloating – particularly during the initial phases. Be sure to consult your GP before taking creatine just to be sure it’s safe for you.</p>
<h2>The catch</h2>
<p>While creatine may have many benefits, it may not work for everyone – especially people who already have high levels of stored creatine in their muscles, such as trained athletes or people who regularly eat a high-protein diet. But people new to exercise, or those who eat a low-protein or plant-based diet, may benefit from <a href="https://pubmed.ncbi.nlm.nih.gov/23851411/">consuming more creatine daily</a>, to improve the quality of their workouts. </p>
<p>However, there’s still a lot we don’t know about creatine, especially considering the <a href="https://www.mdpi.com/2072-6643/13/3/877">most studies</a> have been conducted using healthy male participants. A review from 2021, however, suggests that creatine may be <a href="https://www.mdpi.com/2072-6643/13/3/877">just as effective or even more so for women</a> – and may also support their bone health, mood and cognitive function when combined with resistance exercise. </p>
<p>The evidence appears to stack up in favour of creatine for training, especially those starting a new programme. But while this supplement may help with quick bursts of energy and may help get you through your workout, don’t expect it to be a quick fix for getting in shape.</p><img src="https://counter.theconversation.com/content/197260/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Creatine is one of the most popular nutritional supplements on the market.Justin Roberts, Associate Professor, Health and Exercise Nutrition, Anglia Ruskin UniversityHenry Chung, Lecturer in Sport and Exercise Science, University of EssexLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/371702015-10-12T03:51:41Z2015-10-12T03:51:41ZHealth Check: seven nutrients important for mental health – and where to find them<figure><img src="https://images.theconversation.com/files/98007/original/image-20151012-23288-t3ve32.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">While nutrient supplementation can have a role in treating certain psychiatric disorders, all kinds of nutrients should, in the first instance, be consumed as part of a balanced wholefood diet.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/nakrnsm/3815441846/">PROPatrick Feller/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>Dietary nutrients are critical for brain structure and function, so they have a potentially profound impact on mental health. An increasingly <a href="http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/abstract">robust body of research</a> points to the detrimental effect of unhealthy diets and nutrient deficiencies, and to the protective value of healthy diets – along with select nutritional supplements as required – for maintaining and promoting mental health. </p>
<p>Research literature suggests dietary improvement and nutritional interventions may help reduce the risk, or even arrest the progression, of certain psychiatric disorders. <a href="http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/abstract">Clinical studies</a> support the use of certain nutrients, which influence a range of neurochemical activities beneficial for treating mental disorders, as medicinal supplements.</p>
<p>Evidence from clinical research supports the use of several nutritional medicines for certain psychiatric disorders: omega-3 fatty acids; N-acetyl cysteine (NAC); S-adenosyl methionine (SAMe); zinc; magnesium; vitamin D; and B vitamins (including folic acid). Other natural compounds such as amino acids, plant-based antioxidants and microbiotics (derived from fermented food or laboratory synthesis) are also known to influence brain health. </p>
<p>But while some evidence supports these natural compounds as having brain chemical-modulating effects, or having a role in treating certain mental disorders, we cannot currently name particular foods as being effective for the treatment of mental illness. The best nutritional advice at this point is to cultivate an unprocessed wholefood diet, with judicious prescriptive use of nutrients (if required) based on advice from a qualified health professional. </p>
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<img alt="" src="https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=353&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=353&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=353&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=444&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=444&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=444&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Oily fish such as sardines are the best source of omega-3 fats.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/jmenj/9434507959/">Jeanne Menj/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
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<p>In the meanwhile, here are seven key nutrients that may positively influence brain health, and the foods they appear in.</p>
<p><strong>1. Omega-3</strong> </p>
<p>Polyunsaturated fats (in particular omega-3 fatty acids) <a href="http://www.ncbi.nlm.nih.gov/pubmed/23538073">have a vital role</a> in maintaining proper neuronal structure and function, as well as in modulating critical aspects of the inflammatory pathway in the body. Taking omega-3 supplements appears beneficial for addressing symptoms of depression, bipolar depression and post-traumatic stress disorder. And it may potentially help <a href="http://www.ncbi.nlm.nih.gov/pubmed/20124114">prevent psychosis</a>.</p>
<p>Omega-3 fats can be found in nuts, seeds and oysters, although the highest amounts exist in oily fish such as sardines, salmon (especially King salmon), anchovies and mackerel. Due to higher levels of mercury, larger fish, such as mackerel, should be consumed in moderation.</p>
<p><strong>2. B vitamins and folate</strong></p>
<p>We need B vitamins for a range of cellular and metabolic processes, and they have a critical role in the production of a range of brain chemicals. Folate (B9) deficiency <a href="http://www.psychiatrist.com/JCP/article/Pages/2009/v70s05/v70s0503.aspx">has been reported</a> in depressed populations and among people who respond poorly to antidepressants.</p>
<p>Several studies have assessed the antidepressant effect of folic acid (the synthetic form of folate) with antidepressant medication. <a href="http://www.psychiatrist.com/JCP/article/Pages/2009/v70s05/v70s0503.aspx">Some show positive results</a> in enhancing either antidepressant response rates or the onset of response to these medications. </p>
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<img alt="" src="https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Nuts are a good source of folate, amino acids and minerals.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/addiction/62824084/">Ahmed Al Masaood/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
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<p>Folate is found in abundance in leafy green vegetables, legumes, whole grains, brewer’s yeast and nuts. Unprocessed meats, eggs, cheese, dairy, whole grains and nuts are, in general, richest in B vitamins. If you’re going to take supplements, it’s advisable to take B vitamins together as <a href="http://www.ncbi.nlm.nih.gov/pubmed/23253391">they have a synergistic effect</a>.</p>
<p><strong>3. Amino acids</strong></p>
<p>Amino acids are the building blocks for creating proteins, from which brain circuitry and brain chemicals are formed. Some amino acids are precursors of mood-modulating chemicals; tryptophan, for instance, is needed to create serotonin. Another example is cysteine, a sulphur-based amino acid that can convert into glutathione – the body’s most powerful antioxidant. </p>
<p>When given as a supplement, an amino acid form known as N-acetyl cysteine (NAC) converts into <a href="https://en.wikipedia.org/wiki/Glutathione">glutathione</a> in the body. We have <a href="http://www.ncbi.nlm.nih.gov/pubmed/23369637">evidence that it’s helpful</a> in bipolar depression, schizophrenia, trichotillomania and other compulsive and addictive behaviours. Another amino acid-based nutrient known as S-adenosyl methionine (SAMe) <a href="http://www.ncbi.nlm.nih.gov/pubmed/24856557">has antidepressant qualities</a>. </p>
<p>Amino acids are found in any source of protein, most notably meats, seafood, eggs, nuts and legumes.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=398&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=398&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=398&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=500&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=500&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=500&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Amino acids are found in sources of protein such as meat.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/wurzeltod/357151207/">Suzanne Gerber/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc/4.0/">CC BY-NC</a></span>
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<p><strong>4. Minerals</strong> </p>
<p>Minerals, especially zinc, magnesium and iron, have important roles in neurological function. </p>
<p>Zinc is an abundant trace element, being involved in many brain chemistry reactions. It’s also a key element supporting proper immune function. <a href="http://www.ncbi.nlm.nih.gov/pubmed/25012438">Deficiency has been linked</a> to increased depressive symptoms and there’s emerging evidence for zinc supplementation in <a href="http://www.ncbi.nlm.nih.gov/pubmed/21798601">improving depressed mood</a>, primarily alongside antidepressants. </p>
<p>Magnesium is also involved in many brain chemistry reactions and <a href="http://www.ncbi.nlm.nih.gov/pubmed/19085527">deficiency has been linked</a> to depressive and anxiety symptoms. Iron is involved in many neurological activities and <a href="http://www.biomedcentral.com/1471-244X/13/161">deficiency is associated with</a> anxiety and depressive symptoms as well as developmental problems. This is, in part, due to its role in transporting oxygen to the brain.</p>
<p>Zinc is abundant in lean meats, oysters, whole grains, pumpkin seeds and nuts, while magnesium is richest in nuts, legumes, whole grains, leafy greens and soy. Iron occurs in higher amounts in unprocessed meats and organ meats, such as liver, and in modest amounts in grains, nuts and leafy greens, such as spinach. </p>
<p><strong>5. Vitamin D</strong></p>
<p>Vitamin D is a fat-soluble compound that’s important as much for brain development as it is for bone development. Data suggests low maternal levels of vitamin D are <a href="http://www.ncbi.nlm.nih.gov/pubmed/22796576">implicated in schizophrenia risk</a>, and deficiency is linked to <a href="http://www.ncbi.nlm.nih.gov/pubmed/23377209">increased depressive symptoms</a>. But there’s little evidence to support the use of <a href="http://www.ncbi.nlm.nih.gov/pubmed/24423304">vitamin D supplements for preventing depression</a>.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=362&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=362&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=362&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=456&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=456&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=456&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Vitamin D can be synthesised via sunlight.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/naturesdawn/4299041739/">Dawn Ellner/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
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<p>Vitamin D can be synthesised via sunlight: 15 minutes a day on the skin between 10am and 3pm during summer, although be sure to seek professional health advice regarding skin cancer concerns. Aside from sunlight, vitamin D can also be found in oily fish, UVB-exposed mushrooms and fortified milk.</p>
<p><strong>6. Plant-based antioxidants</strong></p>
<p>An increase in oxidative stress and damage to brain cells has been <a href="http://www.ncbi.nlm.nih.gov/pubmed/22271002">implicated in a range of mental disorders</a>, including depression and dementia. Antioxidant compounds (such as “polyphenols”, which are found in fruits and certain herbs) may “mop up” free radicals that damage cells to <a href="http://www.ncbi.nlm.nih.gov/pubmed/22334236">provide a natural way</a> to combat excessive oxidation.</p>
<p>Consuming natural antioxidant compounds through your diet is better than taking supplements of high doses of synthetic vitamin A, C or E, as the oxidative system is finely tuned and excess may actually be harmful. </p>
<p>Fruits and vegetables contain these antioxidant compounds in relative abundance, especially blackberries, blueberries, raspberries and goji berries; grapes; mangoes and mangosteen; onions; garlic; kale; as well as green and black tea; various herbal teas; and coffee.</p>
<p><strong>7. Microbiotics</strong></p>
<p><a href="http://www.ncbi.nlm.nih.gov/pubmed/23384445">Research</a> shows a connection between the bacteria in our guts and brain health, which may affect mental health. When the composition of the gut microbiota is less than optimal, it can result in inflammatory responses that <a href="http://www.ncbi.nlm.nih.gov/pubmed/21135322">may negatively affect</a> the nervous system and brain function. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=502&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=502&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=502&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Diets high in sugary, fatty and processed foods are associated with depression and poor brain health.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/brizzlebornandbred/9375507295/">Paul Townsend/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
</figcaption>
</figure>
<p>A balanced microfloral environment is supported by a diet rich in the foods that nourish beneficial bacteria and reduce harmful microbial species, such as <em>Helicobacter pylori</em>. Beneficial microflora can be supported by eating fermented foods such as tempeh, sauerkraut, kefir and yoghurt, and also by pectin-rich foods such as fruit skin. </p>
<h2>What now?</h2>
<p>Diets high in sugary, fatty and processed foods <a href="https://theconversation.com/you-are-what-you-eat-how-diet-affects-mental-well-being-27115">are associated</a> with depression and poor brain health. While nutrient supplementation can have a role in maintaining proper brain function and treating certain psychiatric disorders, nutrients should, in the first instance, be consumed as part of a balanced wholefood diet.</p>
<p>There is now enough research evidence to show the importance of nutrients for mental as well as physical well-being. A <a href="http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/abstract">discussion about diet and nutrition</a> should be the starting point in conversations about mental health, just as it is for physical health.</p>
<p><em>If you’re interested in participating in a clinical trial prescribing nutrients for treating depression (SE Queensland and Victoria only), visit <a href="http://nutrientsdepressionstudy.com/">nutrientsdepressionstudy</a>.</em> </p>
<p><strong>Acknowledgement</strong>: Dr Drew Ramsey contributed to this article.</p><img src="https://counter.theconversation.com/content/37170/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jerome Sarris has received funding from Integria Health, Blackmores, Bioceuticals, Pepsico, HealthEd, Soho-Flordis, Pfizer, Elsevier, the Society for Medicinal Plant and Natural Product Research, CR Roper Fellowship, and The National Health and Medical Research Council. He is affiliated with The International Society for Nutritional Psychiatry Research. </span></em></p>A growing body of research points to the detrimental effect of unhealthy diets and the protective value of healthy diets – along with select nutritional supplements as required – for maintaining and promoting mental health.Jerome Sarris, Senior Research Fellow, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/288892014-08-25T04:39:50Z2014-08-25T04:39:50ZHealth Check: five supplements that may help with depression<figure><img src="https://images.theconversation.com/files/57115/original/qrf8vz9w-1408669899.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">While there's evidence for the efficacy of some supplements as potential treatments for depression, there's none for others, and some have been found to be ineffective.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/mihalorel/4986496932">Михал Орела/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>Over <a href="http://www.anao.gov.au/Publications/Audit-Reports/2011-2012/Therapeutic-Goods-Regulation-Complementary-Medicines/Audit-brochure">two-thirds of Australians</a> are thought to use complementary medicines ranging from vitamin and mineral supplements to herbal to aromatherapy and homeopathic products. Mental health concerns are one of the reasons why people use supplements, but are they really useful?</p>
<p>While there’s evidence for the efficacy of some supplements as potential treatments for depression, there’s none for others, and some have been found to be ineffective. But effectiveness is not the only concern – the <a href="https://www.mja.com.au/journal/2012/196/5/current-challenges-appraising-complementary-medicine-evidence">quality and cost</a> of unregulated products can also be problematic. </p>
<p>And then there’s the issue of discerning between bone fide evidence from double-blind randomised controlled trials and slick company marketing campaigns. </p>
<p>Of the supplements that have been studied for improving general mood or treating clinical depression, omega-3 fatty acids, St John’s wort, S-adenosyl-methionine (SAMe), N-acetyl cysteine (NAC) and zinc are the most researched and commonly used.</p>
<h2>Omega-3 fatty acids</h2>
<p>There are three types of omega-3 fatty involved in human physiology. They are important for normal metabolism.</p>
<p><a href="http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(05)79168-6/fulltext">Epidemiological studies</a> show that low dietary intake of omega-3 oils from fish may be related to increased risk of depressive symptoms. <a href="http://www.ncbi.nlm.nih.gov/pubmed/21931319">A review</a> of dozens of clinical trials on major depression that assessed the efficacy of these fatty acids alone or in combination with antidepressants, supported their use in depression.</p>
<p>And <a href="http://www.ncbi.nlm.nih.gov/pubmed/21903025">a meta-analysis</a> combining the results of five similar studies found a significant effect in favour of omega-3 fatty acids for reducing bipolar depression.</p>
<h2>SAMe</h2>
<p><a href="http://umm.edu/health/medical/altmed/supplement/sadenosylmethionine#ixzz3B4p7bcXy">S-adenosyl-methionine</a> (SAMe) is a naturally occurring compound found in almost every tissue and fluid in the body that’s involved in processes, such as producing and breaking down brain chemicals including serotonin, melatonin, and dopamine.</p>
<p><a href="http://www.ncbi.nlm.nih.gov/pubmed/19909689">Double-blind studies</a> show injected and oral preparations (between 800 milligrams to 1600 milligrams) of SAMe are as effective as antidepressants, and tend to produce relatively fewer adverse effects. SAMe also improves the <a href="http://www.ncbi.nlm.nih.gov/pubmed/20595412">response to antidepressant medication</a>.</p>
<p>It’s a little expensive but SAMe appears well tolerated with only mild adverse effects such as headaches, restlessness, insomnia and gastrointestinal upsets.</p>
<h2>St John’s wort</h2>
<p>St John’s wort (<em>Hypericum perforatum</em>) is a flowering plant that has a long history of medicinal use. It’s been studied for treating depression in over 40 clinical trials of varying methodological quality. </p>
<p><a href="http://www.ncbi.nlm.nih.gov/pubmed/18843608">A 2008 Cochrane review</a> of 29 trials involving 5,489 patients analysed comparisons of St John’s wort with placebo or dummy pills and with antidepressants. It showed people were significantly more likely to respond to St John’s wort than to placebo. In the same analysis, St John’s wort had an equivalent effect to antidepressants. </p>
<p>Because of the risk of drug interactions, people taking other medicines should only use St John’s wort with low amounts of the plant chemical hyperforin, which has effects on drug levels in the body (see an appropriate health professional for advice on this). </p>
<p>The supplement should not be taken with antidepressants as it can cause serotonin syndrome, a potentially fatal nervous system event.</p>
<h2>NAC</h2>
<p>N-acetyl cysteine (NAC) is an amino acid with strong antioxidant properties that has a history of use in the management of paracetamol overdose. It’s been found to significantly reduce depression in bipolar disorder. </p>
<p>In a <a href="http://www.ncbi.nlm.nih.gov/pubmed/18534556">24-week placebo-controlled trial</a> of 75 people with bipolar disorder, one gram of NAC twice a day significantly reduced depression. The supplement appears to have no significant adverse reactions but is currently only available from compounding pharmacies or from overseas.</p>
<h2>Zinc</h2>
<p>Zinc is a mineral found in some food, and there’s emerging evidence that it improves depressed mood. </p>
<p><a href="http://www.ncbi.nlm.nih.gov/pubmed/21798601">A 2012 review</a> of randomised controlled trials found two 12-week trials, with sample sizes of 60 and 20 people, showed zinc as an adjunct to antidepressants significantly lowered depression. </p>
<p>Zinc can be safely prescribed in doses up to 30 milligrams a day, although it should have amino acid another aid to improve absorption. While zinc is a fairly safe supplement, it may cause nausea on an empty stomach.</p>
<h2>A cautionary note</h2>
<p>This is a very basic overview of the evidence for these five supplements, and people considering their use should get health professional advice before starting to take them. </p>
<p>The studies mentioned here tend to support that “add-on” prescription of a range of nutrients, such as omega-3 fatty acids, SAMe, folic acid, N-acetyl cysteine and zinc, with various medicines, such as antidepressants, have a beneficial effect in improving treatment beyond that of placebo. But again, be sure to seek medical advice before combining any supplements with medications.</p>
<p>Clinical trials have <a href="http://www.australianprescriber.com/magazine/37/3/90/3">demonstrated little or no effect</a> for valerian in insomnia, St John’s wort in anxiety disorders or attention deficit hyperactivity disorder, n-acetyl cysteine or docosahexaenoic acid (DHA) fatty acids for unipolar depression, and omega-3 for bipolar mania, among others.</p>
<p>The <a href="http://www.ncbi.nlm.nih.gov/pubmed/22633580">majority of Australians</a>, especially women, already take a range of nutrient and herbal-based supplements for a number of mental health problems. But, consumers should be mindful of the evidence for their effectiveness and differences between the quality and standardisation of supplements, as well as potential drug interactions. </p>
<p><a href="http://www.nutrientsdepressionstudy.com">Click here for information</a> on participating in a clinical trial, running in Brisbane and Melbourne, assessing the use of nutraceuticals for people who are depressed.</p><img src="https://counter.theconversation.com/content/28889/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>
Dr Sarris is involved in academic research of natural products in the treatment of psychiatric disorders. This publication is not supported by any direct funding and no potential financial benefit is expected as a result of this publication. Dr Sarris has received honoraria, research support, royalties, or consultancy or travel grant funding from Integria Health, Blackmores, Bioceuticals, South Pacific Elixers, Pepsico, HealthEd, Soho-Flordis, Pfizer, Elsevier, the Society for Medicinal Plant and Natural Product Research, CR Roper Fellowship, an the National Health and Medical Research Council.
</span></em></p>Over two-thirds of Australians are thought to use complementary medicines ranging from vitamin and mineral supplements to herbal to aromatherapy and homeopathic products. Mental health concerns are one…Jerome Sarris, Senior Research Fellow, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/247482014-04-23T05:21:24Z2014-04-23T05:21:24ZJust eat well – the £250m gym supplements industry isn’t working out<figure><img src="https://images.theconversation.com/files/46846/original/9wy6t5r6-1398178475.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">What is a man without muscle?</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/ekigyuu/4405060141/in/photolist-7Hg5UM-bfxGhr-7wzH5c-9Qhd6Q-71x8si-6iQz6X-gtbY8z-71x9op-gtghJy-mCsMWW-71x8NP-71B95b-71x8kT-71B91f-71x8xR-71x8HR-7L3AcV-7zgtKc-h3PAG-d3qsXA-gtbSmV-gtcyy6-gtcnwu-gtbWM8-neQpaw-71x99n-71x7J2-71B8pu-71x7W6-71B8LG-71x93H-71B89Y-71x7NT-71B8jm-71B9mJ-71x88n-gthavA-gthpAM-gtcxwg-gthnNt-gtcmkw-gtgJVx-gtbqXh-gtbsgQ-Hp1Tv-gtbU1r-gtgELk-gtbSNB-gtcmG3-7ya8um">Noodles and beef</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>I am always amazed by the wide range of sports nutrition products on sale in gyms and sports centres. No matter the time of day, it seems gym goers are always drinking nutrient shakes. The sports nutrition market has grown rapidly in the UK in the last few years. In 2012 for example, it <a href="http://www.euromonitor.com/sports-nutrition-in-the-united-kingdom/report">was worth</a> around £260m. </p>
<p>There are health benefit claims all over these products, such as enhanced recovery, increased muscle mass, fat burning, improved muscle definition and improved “well-being”. </p>
<p>With so many of these messages out there, people are obviously keen to separate the good products from the bad. As a sports scientist I am often asked which ones people should consume when training. My general opinion is that supplements are unnecessary as you should be able to satisfy all your nutritional requirements with an appropriate diet. </p>
<p>But since this answer never seems to satisfy, what follows will look at some of the most common supplements and the data on their importance for those taking exercise. It is aimed not at professional body builders but at the sort of people who work out a few times a week. </p>
<h2>Protein</h2>
<p>The main reason for taking protein is to increase muscle mass, since it stimulates the body to produce muscle protein. This is well established, but what is often debated is how much protein is sufficient, what type to take and the best time to take it. </p>
<p>The best type appears to be whey protein. <a href="http://jap.physiology.org/content/107/3/987">It is absorbed</a> into the gut more than 70% faster than other options such as casein or soy protein supplements. This means it gets to the muscles quicker, which increases the rate the body builds muscle protein by more than 20% compared to the other options. </p>
<p>On the timing issue many gym goers will swear by something called the “anabolic window”. This claims that the protein needs to be taken within minutes of stopping exercise for any gains to be realised. Put simply, this is pretty much hype. The window <a href="http://www.nutritionandmetabolism.com/content/9/1/40#B8">is likely to</a> last closer to 24 hours to 48 hours rather than a few minutes.</p>
<figure class="align-right ">
<img alt="" src="https://images.theconversation.com/files/46847/original/brc9ztc7-1398178779.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/46847/original/brc9ztc7-1398178779.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=636&fit=crop&dpr=1 600w, https://images.theconversation.com/files/46847/original/brc9ztc7-1398178779.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=636&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/46847/original/brc9ztc7-1398178779.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=636&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/46847/original/brc9ztc7-1398178779.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=799&fit=crop&dpr=1 754w, https://images.theconversation.com/files/46847/original/brc9ztc7-1398178779.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=799&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/46847/original/brc9ztc7-1398178779.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=799&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Eating isn’t cheating!</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/fornal/363665579/in/photolist-y8T7c-mQGNwz-41eGHs-cXYjQC-41eGky-6RcG5B-dX5LLp-cq3LLG-eC7u7b-hu2mLN-e5qwLW-j6r2Cu-jPkKbv-9TL1kg-8zRjW2-6Z9GzM-8zCbHM-aMuu-3YgvUm-8QwgcJ-FwZSp-4MfuB-mwMAmR-eYYCCV-6CR6zD-jPo6ch-9y1fxn-8zCbMe-ev8dAA-cq3LUN-8GeQto-3YdBXU-bxyXQ9-8FFzkU-dVPJT7-6bYaCA-e1uTq1-53kGFW-a1tYn-763xbr-dj1aty-eC7vNy-emWp12-8zmMxk-eYYCPr-8PxpLt-jPo3fA-f1pUPc-2ZH76N-9ceng7">Robert Fornal</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
</figcaption>
</figure>
<p>As for how much protein to take, <a href="http://www.ajcn.org/cgi/pmidlookup?view=long&pmid=24257722">a recent study</a> found that in young men of between 80kg and 85kg (12st 8lb and 13st 4lb) who weight-train regularly, it took 20g of whey protein to achieve the best possible result – what we in the trade call “maximal stimulation”. </p>
<p>Taking any more than 20g protein appears unnecessary, in this population anyway. It just leads to a lot of extra protein being excreted in the urine. </p>
<h2>Creatine</h2>
<p>Creatine has been a popular supplement for many years, though it also occurs naturally in red meat, eggs and fish. Quite a large body of <a href="http://www.ncbi.nlm.nih.gov/pubmed/18384284">scientific evidence</a> supports its use to gain muscle mass and enhance recovery. </p>
<p>The science says that when creatine is taken up into the muscle, it helps to generate energy. This allows the muscle to contract and exercise to continue. This can help enhance gains in muscle mass and strength in response to weight training. </p>
<p>But creatine’s effects on sport performance are less convincing. It <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/">increases body water storage</a>, which increases body mass. In sports where body weight is important, this counteracts the muscle benefits and means there are unlikely to be benefits overall.</p>
<h2>Vitamins</h2>
<p>It is often assumed that vitamins are good for health. While that is true, when taken in excess the opposite can be true for both health and exercise.</p>
<p>In particular vitamin C and E, which act as antioxidants, have actually been shown to hamper the body’s adaptation to exercise training. <a href="http://www.ncbi.nlm.nih.gov/pubmed/19433800">Two recent</a> studies <a href="http://jp.physoc.org/content/early/2014/01/31/jphysiol.2013.267419.abstract">found that</a> people who took large amounts of the two vitamins (1000mg/day of vitamin C and 267mg/day of vitamin E) showed no improvement in aerobic fitness or exercise performance. </p>
<p>This level of consumption was 250 times the recommended dietary allowance for vitamin C and 80 times that for vitamin E – though well within the range of commercially available supplements. </p>
<p>The study produced another important finding. Two benefits of taking regular exercise are that human bodies become more sensitive to insulin, meaning the person is less likely to get diabetes; and they can produce more energy, through creating more of the “work horse” units in cells that are known as <a href="http://www.biology4kids.com/files/cell_mito.html">mitochondria</a>. </p>
<p>The people in the study who took the vitamins found that these benefits were attenuated to some extent. This suggests that these supplements may do more harm than good, certainly if you take them in large quantities. </p>
<h2>Caffeine</h2>
<p>People don’t take caffeine to help adapt their bodies to training but rather for improved performance during a single exercise bout, such as on a competition day. </p>
<p>Taking caffeine supplements will indeed prolong your endurance during exercise. Coffee lovers <a href="http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0059561">will be happy to know</a> that you can get the same benefits from coffee consumption, though I’m not sure if I can see folk slurping the stuff on the treadmill.</p>
<h2>Energy drinks</h2>
<p>Carbohydrate-based drinks have been around for a long time, having long been seen as worthwhile because of the way they increase the delivery of energy to the body and give it better hydration. But in recent years the evidence supporting their ability to improve acute exercise performance <a href="http://www.bmj.com/content/345/bmj.e4737">has been called into question</a>. </p>
<p>While I am confident these drinks will be of use during prolonged intense exercise for durations of around two hours, they are often consumed during shorter duration exercise when they are <a href="http://www.tandfonline.com/doi/full/10.1080/0264041031000140536#.U1aT-fldWSo">likely to have little benefit</a>. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/46848/original/7wqjprgv-1398178935.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/46848/original/7wqjprgv-1398178935.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=397&fit=crop&dpr=1 600w, https://images.theconversation.com/files/46848/original/7wqjprgv-1398178935.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=397&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/46848/original/7wqjprgv-1398178935.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=397&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/46848/original/7wqjprgv-1398178935.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=499&fit=crop&dpr=1 754w, https://images.theconversation.com/files/46848/original/7wqjprgv-1398178935.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=499&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/46848/original/7wqjprgv-1398178935.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=499&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Energy drinks R Us!</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/daniel_jurena/11465922606/in/photolist-8b3xWD-7nGQZL-7ndv8p-4D6n55-a5MvrB-2XEcrm-bvGGXR-7nuZAs-5EycCG-6w8jP7-3vKf1V-4VjqMz-6EdnLQ-e9UEA4-gK8VkR-itcRjN-5MkWUg-J3P6U-9yf345-e69oZT-t6hG-4FFtcU-9NsXqE-5SV1nG-a5MrsR-a5Mqfp-e4sa8m-axcWDd-5XeFY5-6Jwmxe-4Nii77-4XjdYw-imUoH-C8H7J-7cEbfS-5z7Znm-2jE2rJ-kHV2mP-kHV2ha-89GwNy-jRL5eu-nee7R5-nggMpn-nggNDg-nggQme-neeck5-e4XmWf-2Fs1h-9vgstG-4VjqNv">Michael Jurena</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
</figcaption>
</figure>
<p>There <a href="http://pediatrics.aappublications.org/content/127/6/1182.full">has also been</a> a lot of concern in recent years about young children consuming these drinks, while performing little exercise, and unwittingly increasing their sugar and calorie consumption and possibly contributing to the obesity crisis. These drinks also often contain caffeine, which is not recommended for children either. </p>
<h2>Other supplements</h2>
<p>There are several other supplements available which claim to be of benefit to exercisers. These may include things like beta-alanine, fish oil, conjugated linoleic acid, L-carnitine, L-arginine, nitrate and vitamin D. Current evidence would suggest there is no apparent benefit in taking such supplements.</p>
<h2>Supplement contamination</h2>
<p>In <a href="http://www.msc-nutrition.co.uk/supplement-safety/">a recent study</a> 10% of supplements tested contained banned products, such as steroids. Clearly this is not only a concern for potentially failing a drugs test if exercising competitively but also it is extremely concerning to me that these substances could be in health products that can be picked up from your local supermarket.</p>
<p>In short, this takes us close to where we started. Nutrition products can benefit people that work out, but there’s so much misinformation that you may well be wasting money or even undermining your body’s performance. </p>
<p>If the question is, “what supplements should I take to enhance my exercise training?”, the simple answer is: Nothing. Exercise, have a balanced diet and enjoy it! </p><img src="https://counter.theconversation.com/content/24748/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Stuart Gray receives funding from BBSRC, Tenovus Scotland, Smartfish (Norway) and Aker Biomarine (Norway).</span></em></p>I am always amazed by the wide range of sports nutrition products on sale in gyms and sports centres. No matter the time of day, it seems gym goers are always drinking nutrient shakes. The sports nutrition…Stuart Gray, Senior Lecturer, Institute of Medical Sciences, University of AberdeenLicensed as Creative Commons – attribution, no derivatives.