Nutritional Supplements Are Necessary For Maximum Fitness: Truth or Hype

Currently, I’m perusing over the huge stack of nutrition texts and journals piled on my desk. These texts, written by medical experts, relate the same message over and over, “Nutrition over supplements… vitamins are unnecessary in sports training.” But is this true? We see ads in magazines and pick up flyers at the co-op that exclaim, “Take this vitamin for strength” or, “Drink this sparkling energy water before hitting the gym!”

Are people buying what the expert scientists say or what the media tells them? It’s estimated that an overwhelming 84% of athletes take nutritional supplements daily. That’s not even counting all the non-athletic types among us who take supplements because they want a better workout, a faster run, or maybe just more energy. Many people hope that the perfect vitamin or combination of vitamins could be the key to fitness and athletic success.

What Does Science Say

This is a complex issue. In certain cases, specific vitamins are useful for individuals who engage heavily in exercise. And it’s well known that all individuals need the correct combo of vitamins to function properly on a daily basis. Overall, the bulk of scientific evidence claims that:

• The proper nutrients are absolutely essential to energy release and numerous other functions that support physical activity.
• Active people can gain all their nutritional needs without taking vitamins.
• All your nutritional needs can be gained from a healthy diet.
• A healthy diet, simply defined, is high on nutrient-dense foods and low on calorie wasters, such as, alcohol, cookies, greasy fries, and, well you get the picture.

Additionally, numerous vitamins, when taken incorrectly, can expose you to some very real risks of toxicity. Do you know which ones? If you just said, “No” it would be wise to speak with a doctor or nutrition expert before you start popping supplements.

Let’s take a look at some of the basic vitamins.

Antioxidants

Vitamins C, E, and beta-carotene make up the antioxidant family of vitamins. Athletes or individuals who engage in very heavy physical activity are in danger of oxidative stress. When you exercise for prolonged periods at a high intensity, your muscles use at least ten times more oxygen than they normally do, which in turn, increases free radical production in your body, equaling oxidative stress. Oxidative stress can cause muscle tissue damage.

The views of experts are split three ways regarding the usefulness of antioxidants. Some think that vitamin E alone, or vitamin E and C together may lower the rates of muscle damage by decreasing oxidative stress. Other experts state that there is no perfectly clear evidence for antioxidants as a muscle saver. The prevailing view seems to be that some forms of exercise-induced muscle tissue damage can be reduced with antioxidants but not all. There is also no conclusive scientific evidence that antioxidants will actually improve your sports or exercise performance.

Vitamins B6 and B12

B6 and B12 have long been touted as “miracle vitamins” by supplement salesmen. Claims abound, from energy enhancement to improved sports performance. Scientific evidence does not back up these claims. Fat, protein, and carbohydrate metabolism, red blood cell production, and more make B6 and B12 truly useful vitamins. But if your diet is rich in leafy greens, fish, beans, fruits, and whole grains you don’t need the vitamin forms of these nutrients. If you really think you need these vitamins you likely need to eat healthier. Additionally, large doses of B6 can be toxic.

Thiamin, Niacin, & Riboflavin

In most cases these vitamins are found in a mixed, or multivitamin. Scientific studies demonstrate over and over again that multivitamins are completely unnecessary in well nourished individuals.

One *comprehensive study spent months looking at multivitamins and their ability to improve exercise performance. The supplements used in this particular study varied from 100 to 5,000 times the RDA. Participants were run through rigorous physical activity tests. In the end, scientists concluded that there were no significant differences between study participants who took supplements vs. study participants who met all their nutrient needs through diet alone. There is also no conclusive evidence that says that extra amount of these vitamins provide a competitive edge. Furthermore in some cases, excess Niacin has been shown to impair sports performance by quickly depleting glycogen.

Nutrients, Not Vitamins

As it turns out, only one vitamin is a possible good addition to a nutrient rich diet – Vitamin E. And since scientists offer mixed reviews it may be better to spend your money on Vitamin E rich foods like green and leafy veggies, whole grain foods, wheat germ, nuts, and seeds.

Certain studies by nutritional experts contain statistics proving that many athletic and active individuals are nutrient deficient. These studies also show that these active individuals don’t consume a well-balanced diet. Many people’s lives lack physical fitness; so it’s great to see individuals who get out there and exercise. But physical fitness is the sum of many parts. Nutrition, water, and activity together help to create a healthy lifestyle. When you plan for exercise, plan your diet as well. Don’t simply plan to fill in your nutrient gaps with vitamins.

* Reference: Journal of the International Society of Sports Nutrition. 1(2):1-6, 2004 (www.sportsnutritionsociety.org)