Understanding Dietary Supplements

By Nate Balko, ACE Certified Personal Trainer
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The desire to lose weight or obtain a certain look is prevalent in both males and females in western society. Females often feel pressured to lose weight, while males often find themselves succumbing to the pressure to live up to a muscular ideal. Many males feel the need to put on weight, in sometimes unhealthy amounts, and in sometimes unhealthy ways. Weight gain supplements can be broadly construed as including anything from anabolic steroids to whey protein. It's important to note that many weight gain supplements may not yield the intended consequences and may even produce unwanted side effects.

One of the most common and readily available supplements believed by some to help increase body weight is whey protein. While it is true that a person engaged in regular strength training has slightly higher requirements for protein than a sedentary individual, whey protein should be used sparingly. Ideally, protein should come from a variety of sources; relying on a whey protein supplement can be expensive and ineffective. Additionally, human bodies can only process so much protein; excessive amounts can be simply passed through the body.

Creatine monohydrate is one of the most well-known and widely used supplements available. Creatine works by increasing natural energy stores in human muscle tissue, giving lifters greater lifting potential during workout sets. Many scientific studies have shown that creatine can produce at least marginal effects in lifters, sometimes leading to small increases in lean body mass. Unfortunately, the long-term side effects of creatine supplementation are unknown; only after creatine has been around for longer will more studies begin surfacing showing the long-term effects. In addition, much of the weight gain that is experienced by creatine users is due to the excessive water intake that the supplement requires; coming off of creatine can quickly reverse this weight gain.

Anabolic steroids have proven to be one of the most controversial and dangerous supplements taken by those intending to gain weight. Steroids artificially increase testosterone levels, leading to increases in lean body mass and strength for the user. Unfortunately, the gains from steroids come at a very hefty cost. Just some of the side effects of anabolics in males include: increased aggression, impaired sexual functioning, hair loss, and Gynecomostia (fatty deposits around the chest, often irreversible.) Such side-effects alone are often enough to discourage lifters from trying anabolics. Those willing to weather these side-effects find themselves in deep commitment financially and risk being arrested for an illegal supplement. Finally, the gains from anabolics can be so rapid and intense, that lifters are unlikely to adapt their training/dietary practices in ways that will ensure they keep those gains after going on a cycle.

Just as weight gain supplements carry risks, weight loss supplements bring with them a whole host of side-effects. Those trying to lose weight may supplement with "fat-burning" or "appetite-suppressing" diet pills. Many of these pills contain the once-banned ephedra, or caffeine, or other natural stimulants. These stimulants cause an increased heart rate, furthering the risk of a cardiac episode during intense physical activity. Additionally, diet pills can create a dependency similar to coffee. The effectiveness of diet pills, as with weight gain supplements, is unsubstantiated by the FDA. It must be kept in mind that any product maker's claims do not have to be verified by an independent testing body.

While the claims and advertisements of supplement companies seem very tempting to those individuals who are trying to change their body, it must be said that the most effective tools for doing this still remain diet and exercise. No supplement, no matter how expensive or well-advertised, is a replacement for sound diet and exercise habits. Oftentimes, the "placebo effect" proves more effective than the actual content of the supplement in terms of influencing training/dietary habits.