DIETARY SUPPLEMENTATION

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INTRODUCTION

As we like it here, let's start with the definition of this concept to later discuss about it:

Product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following dietary ingredients: a vitamin, a mineral, an herb or other botanical, an amino acid, a dietary substance for use by man to supplement the diet by increasing the total dietary intake, or a concentrate, metabolite, constituent, extract, or combination of any of the aforementioned ingredients

Dietary Supplement Health and Education Act of 1994

Main goals of dietary supplementation
minerals
Classification based on the level of evidence, by AIS (Australian Institute of Supplementation)
Classification based on the level of evidence, by AIS (Australian Institute of Supplementation)

CLASSIFICATION

Supplements are substance that are under continuous research, looking for potential side effects or unknown biological mechanisms.

Organizations such as AIS (Australian Institute of Sports) have made a classification list based on the evidence behind each supplement.

→ A: Strong scientific evidence. Recommended and safe use

→ B: Emerging scientific support. Needs of more research, and they are considered for use. 

→ C: Non-supportive evidence or no research undertaken.

→ D: Substance considered doping showing important side effects. Not considered for safe use.

REALITY OF SUPPLEMENTS

Generally, people put big hopes on supplementation. When training at the gym, it's very frequent to hear:
"Hey man, I'm taking X supplement now and I feel like god", or "Wow, you sould start using this. It's so expensive but it's worth it. I can bench 20 lbs more"

The majority of these quotes are raised from simple placebo effect.

Supplements don't do much. What it does is building good habits, getting enough sleep, following good nutritional guidelines and training hard.

Nutrition Pyramid

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