Ever since dietary supplements came on the market, claims have emerged about how the products work and what they do to the body, but which claims are actually true and which are myths? Here are ten common myths about dietary supplements.
1. Supplements can help treat conditions like diabetes
Fact: Dietary supplements are not designed to treat any type of health problem that requires medical attention.
Dietary supplements should not be used as medicines, they should be used as a supplement of vitamins and minerals to meet nutritional needs in an already healthy and good diet.
2. The best supplements are labeled "natural"
Fact: To know which supplement is best for you, the only ethics that count are nutritional facts.
Different brands try to sell products that appeal to different people through the label/design. So regardless of what is on the design, you should always pay attention to nutritional information and ingredients.
3. You need protein powder to build muscle
Fact: To build muscle you need to be in a calorie surplus.
You can build muscle without protein powder, but to build muscle, it pays to be in a calorie surplus, which can be difficult for many. If you struggle to get enough calories and protein in a day, protein powder can be a good addition to your diet.
4. High intake of vitamins promotes achievement and performance
Fact: A high vitamin intake over time can reduce performance and efficiency and be harmful to health.
Excessive use of vitamins is highly unnecessary, you get many vitamins and minerals through your diet. It is completely unnecessary to take extra vitamins if you want to achieve better performance if you have a good diet. Vitamins should be taken in limited quantities, and it is always recommended to follow the instructions for use. Consult a doctor if you are unsure of what kind of vitamins you need.
5. Creatine is essential if you want to build big muscles
Fact: Creatine increases the stores of creatine in the muscles, but not everyone gets any effect from taking extra creatine, and you therefore get better results from eating enough calories, proteins and carbohydrates in your diet, as well as exercising and being consistent.
Creatine is used by many athletes and bodybuilders, but is not a miracle cure for increased muscle growth for everyone. Creatine absorbs water and increases the stores of creatine, and will therefore have an effect where you feel stronger and are able to lift more and this is what increases the volume of the muscles in the body.
6. Amino acids should be taken on an empty stomach and right before exercise
Fact: If you take amino acids on an empty stomach or right before exercise, the body will use large amounts of energy and not the amino acids as building materials.
It is recommended to take amino acids after training or before going to bed so that the body can use the amino acids to build up what we break down during training.
7. You get more muscle cells from training hard and consistently
Fact: You don't get more muscle cells from training hard and consistently, but the muscle cells get bigger.
Humans are born with a certain number of muscle cells in their bodies and these are constant. When you exercise, you break down the muscle cells and they will therefore repair themselves by getting bigger and thicker with the right diet and exercise.
8. Supplements are not always harmful
Fact: Dietary supplements can be harmful if consumed incorrectly or taken in excessive amounts.
Dietary supplements are intended as a supplement and not a replacement for a regular diet. They always come with instructions for use, which are recommended to be followed unless otherwise instructed by a doctor or nutritionist. If there is no effect, it is recommended to stop taking the dietary supplement in question, as it is unnecessary.
There are some supplements that are worse than others if you dose or take too much. If you dose creatine incorrectly, it will be flushed out through your urine, but if you take too much pre-workout, it can cause heart palpitations and headaches due to its high dose of caffeine. Always understand the product before consuming it.
9. Dietary supplements cause impure skin and acne
Fact: Dietary supplements are supplemented with many vitamins and minerals that are supposed to be good for the skin and bones, if they are produced by serious players.
Always read the nutritional information and stick to products with good reviews and high safety. If you think that the supplement is giving you blemished skin and acne, it is recommended to take a look at your usual diet or habits before blaming the supplement. Don't forget that high amounts of fat and sugar can lead to blemished skin, and some people are more sensitive than others. If you struggle with acne, you can consult your doctor.
10. No one needs supplements
Fact: Different types of supplements are used for different purposes, for example, a person with a low energy intake may benefit from mineral and vitamin supplements.
There are many different supplements for different uses, a person with a food intolerance or allergy usually benefits from vitamins, minerals and proteins they do not get through their diet. A body-builder who is in the "building" phase benefits from gainer protein powder as it can be challenging to get all the carbohydrates and proteins they have in their diet through solid food.
It is not necessary for everyone to take supplements, but it can be helpful if you struggle to get enough through your diet. Be careful about which products and brands you buy and follow the instructions for use as indicated on the package.