Good Lifestyle

The supplement industry is like the wild west of food products. With little regulation and barely west of the Food and Drug Administration (FDA) supervision, supplement companies work with a free reign on quality, sources and demands of their products. Paired with their popularity (3 in 4 Americans take supplements on a regular basis) and the size of the industry (value$ 40 billion), it is not surprising that there is a lot of misinformation about supplements that can lead to consumers investing in products that do not do what they claim or who can actually be dangerous.

"Unlike FDA-regulated food products, supplements are going through what is called" post-market approval ". Everyone can legally create and sell supplements without a single clinical trial, without having to prove that what is On the label is actually in the product and without having to make background controls for sanitation or cross-contamination of their facilities, "saysAngie Asche, MS, Rd, CSSD, sports dietitian and owner ofELEAT SPORTS NUTRITION.

But despite the lack of transparency in the supplement industry, consumers are still investing in these products. The main reason for US adults take dietary supplements is forGlobal benefits of health and well-being; However, you can not rely on these products to solve all your health problems.

"There is no" magic pill "and maintenance of risks to take supplements overcome the benefits," says Asche. "Supplements are simply intended to do exactly that, complement the plan, do not be a complete replacement of all foods," she adds.

In our search for self-improvement and fixation on thealleged benefits of these pills and powdersWe can neglect the fact that all products are not high quality or safety.

"Supplements may contain ingredients in variable amounts than what is listed on the label and may not contain ingredients that do not appear on the label," said Asche, adding that "purchase products tested third-party tested are essential to ensure security and efficiency "

"Always make use of third-party and certified third-party products (such as NSF certified for sport, informed sport, USP), and if a supplement request seems too beautiful to be true, it's probably" , says Asche.

If you decide to take a supplement or if you already do it, it's worth doing your time to make a reasonable diligence before making a pill. (Ascon also notes that if you plan to take a supplement, it is always better to consult an authorized dietitian, who can help you determine if and how you canGet these nutrients from whole food sources.)

To help you make a more informed decision, we have asked for registered dietitians for their help to determine which supplements will not actually work. They warn these 6 ineffective (and sometimes dangerous) examples. Read on and for more than one healthy diet, do not miss7 healthiest foods to eat right now.

"Apple cider vinegar (ACV) Gummies claim to "reduce the appetite, support the health of incidents, reinforcement immunity," but do not prove any evidence to support these statements, "said Asche." This is a perfect example of limited studies Collection of cherry supplements. On one of the ingredients used in their product and claim their product must do the same thing. "

"It's not because a supplement contains very small quantities of a certain ingredient that can be shown in limited studies to provide health benefits, this does not mean that their supplement is also effective or even at all. . How many apple cider vinegar Do you actually enter these scrubs? What is the rate of absorption? Do they have clinical trials to support these claims? What about their third-party tests to verify that what is On the label is what really is in the product? "Said Asche.

If you are looking to reduce the appetite and support the health of the intestines, "the answer is not in a gum," she says. "You would be much better from using apple cider vinegar toMake your own vinaigrette, WhereEat entire apples rich in fiber. "

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You can search for a vitamin E supplement for its antioxidant advantages, but sports dietitianKelly Jones, MS, Rd, CSSD, LDN warns that vitamin can be harmful in large doses.

"Due to the role of vitamin E as antioxidant, which also protects vascular cells, supplementation has become popular among the Americans looking for a quick solution or a sense of" insurance "that they would be protected their heart. Unfortunately, Americans also tend to feel that the better and better andresearch Shot that supplements do not provide the expected value, while those providing 400 IU or more nutrients are associated with increased mortality risk to all causes, "says Jones.

"At higher concentrated levels, vs. foods, vitamin E can act as a pro-oxidant rather than an antioxidant. It is wiser to get food that provide other nutrients and antioxidants that work with Vitamin E to protect us, "she says.

"First, aim for healthier grease sourcesBy choosing more vegetable greases and fish greases compared to animal greases. Almonds, peanut butter, sunflower seeds, trout, lawyerAnd the olives are all examples of these fatty foods that provide gathered vitamin E. Other plant foods such as spinach, mangoes, broccoli and Butternut squash also offer vitamin E, but it is important to ingest them with a grease source so that E is actually absorbed, "says Jones.

"Pre-training supplements" have gained their popularity due to many flashy promises in marketing on packages and product websites. Although someresearch showed the use of pre-selective stimulant mixtures to improve anaerobic peak power, they found no significant differences for the power of the top of the body, the power of the lower body or the force of the top of the body ", declares Jones.

"There may even be aadvantage Women seeking adaptations of resistance training, "she adds.

It is not only that pre-training supplements can be ineffective that you should guess the product. Jones warns that these supplements can be contaminated with dangerous ingredients: "What is more risky is that pre-training supplements are more likely than others ofcarry prohibited substances like prescription drugs and anabolic steroids. Exercises and college age athletescan be at the greatest risk Due to high use, it is important to choose better regulation, it is important to choose NSF certified supplements for sport or informed for certified sport because they are 3rd parties testing specific products for prohibited substances. . Whether or not these supplements depend on the product, use and the individual, but security is the most important, "says Jones.

If you want an energy jerk without investing in a pre-training supplement, Jones offers an alternative. "Benefits in power and cognitioncan be seen with caffeine alone coffee, for example, without risk of ingesting a prohibited substance. "

(In touch:A surprising advantage of drinking a cup of coffee every day)

You want to melt fat? You will better diet and exercise than completing with these pills. "A fat burner is something that increases fat metabolism or calorie burns for a short period after taking. Most of these supplements lack scientific data to support their use. Even if a study (often in a rodent ) says that the supplement has a statistically significant effect on the increase in calorie combustion or fat metabolism, if you try to translate that into a real life in a human, it does not make sense, "says Dietitian athleticMarie Spano, MS, RD, CSCS, CSSD, a sports nutritionist for the brave of Atlantaes and the main author ofNutrition for sport, exercise and health.

"I often give this example: if I gave you two sous and I gave to your friend a penny, I gave you more and more money, but you certainly can not do a lot with the amount I gave you, "she says.

If you want to feel stronger or stimulate your libido, testosterone boosters may seem seduces. Although some can work, you need to know that many can contain more than you negotiated.

"Testosterone boosters claim to increase the production of testosterone from your body. Men take them to feel harder, build muscles, improve energy, improve recovery time, mood and / or improve their libido. But we do not know if they work. There are limited data in humans. Many ingredients used in these products have no data to support their use to stimulate testosterone.Some really low testosterone! And this category of supplements has a higher probability of getting you positive on a drug screening testDue to adulteration With steroids or other prescription drugs, "says Spano.

"Detox Thees supposedly helping your body excrete built toxins and help you lose a few pounds to feel and look at your best. Indeed, they can help you feel a little lighter because they usually contain A mix of diuretics and laxatives. But Don T expects that the results last. In addition, if you are generally healthy, your body can get rid of toxins alone, "says Spano. Instead, Simply opt for regular tea. The drink has fantastic benefits apart: 12 side effects of tea drinking every day .