Not talking race nutrition such as gu, gatoraid etc. but vitamin type dietary supplements. Anyone using supplements? What types? Not brands, but composition - Vitamin e, b12, Co-Q, amino acids, etc. How do you find out about them? Have you been tested to determine levels/needs? How do you verify the quality of your supplements?
Hello aztriguy and All,
Lew Hollander has finished 21 Ironman races at Kona and is the second 80 year old to finish.
His supplement list is on his website:
He also has stem cell treatment … (you can see the video link on the website)
Suggested Supplements for the Aging Athlete
*consult with your doctor and race association before taking ANY supplements.
Morning:
Wake up cocktail:
1 scoop Progreen (NutriCology Hayward, CA 94544)
1 tsp A to B Calm, Scottsdale AZ 85225 Magnesium-Calcium
1/4 tsp Ascorbic Acid, vit. C
1 tsp Glutamine (tasteless)
1 tsp cod liver oil (My mother knew that many years ago but now it tastes much better) Twin Labs, Emulsified.
1/4 tsp Chondroitin Sulfate for the joints
All mixed in a full glass of orange juice
Morning MIX of amino acids as follows:
Custom mix Morning 550 mg capsules (dose 5 caps per day in the morning)
Lysine 500 mg 172.4 grams/kilogram
Taurine 600 mg 206.7 grams/kilogram
Methionine 400 mg 138.0 grams/kilogram
MSM(Methylsulphonylmethane)500 mg 172.4 grams/kilogram
GABA 400 mg 138.0 grams/kilogram
Glycine 500 mg 172.4 grams/kilogram
Total 2900 mg 1000 grams
During the day:
60mg Ginkgo Biloba For the brian
2 Garlic tablets (equal to one large clove)
400mcg Folic Acid (usually in B complex)
B 100 complex Vit.
Mixed Tocopherols, WARNING you NEED D-Alpha, D-Beta, D-Delta and D-Gamma DO NOT TAKE VIT E Alpha only which is what you usually get as Vit E. It washes out all the other natural Tocopherols from your system and causes more harm than good. Studies show doses over 400 IU of alpha alone increased the death rates.
Mineral mix
200 mcg selenium (if not taken with mineral mix)**
160 mg Saw Palmetto for the prostate
50 mg Coenzyme Q10 for heart and other muscle
B-12 5000 micrograms sublingual drops
Sublingual seems to be the best way to absorb B 12 without injections.
Before bed:
Evening MIX for growth hormone releasers
Custom mix Evening 550 mg capsules (dose 9 caps per day in the evening)
Arginine 2000mg 434.8 grams per kilo
Ornithine 1000mg217.4 grams per kilo
Glutamine 1000mg217.4 grams per kilo
Alpha Keto Glutaric Acid 500mg 108.7 grams per kilo
Vit B 6 100mg 21.7grams per kilo
Total 4600mg 1000 grams
500mcg to 1.5mcg Melatonin (sublingual)
**Selenium has a half-life of 90 days and is stored in hair follicles and is toxic in accumulated doses. The first sign of selenium poising is hair loss.
I like to take all the sublingual and dermal doses as possible as it seems to be a more desirable delivery system.
There is a great deal of improvisation to this schedule and there should be periods off with no supplements.
This regiment is expensive and to be truthful no significant differences have been noted in variations and abstentions of the above schedule. (next)
General Nutrition
READ THE LABELS
*Never eat hydrogenated oils like margarine.
*Use Lite Salt (1/2 Potassium 1/2 sodium) by Morton instead of regular salt.
*Use soy flour where ever possible.
*Avoid all processed foods, canned, etc. fresh frozen fruit and veggies are ok.
*Watch for salt and sugar added.
*Eat only what you can identify the parts of. Like never eat hamburgers, hot dogs, and salami. Only whole parts like steak, chicken etc.
No mixes that you do not make yourself. (next)
Growing Old
What- How- Why must be understood before you can consider the possible opportunities to ameliorate the inevitable.
WHAT: Aging is a process that starts at conception followed hopefully by birth, growth, puberty, youth adult, middle age, senility and death.
The step between middle age 40 or so and senility 70+ is where a difference can be made. The finial step from senility to death will require further research into gene and stem cell therapy, which is currently being vehemently opposed by religious leaders up to and including our president. (I guess he has not considered his own mortality).
The situation at this time in grim. There are like 50,000+ centenarians with only 50+ in the next decade and very few in the 120+ category.
Well this certainly sets limits for us without new research our lifespan is short and defined.
HOW: The aging process is really a growth process. From embryo to fetus, to baby to young adult and on. It is a constant process driven by our endocrine system. Hormones are chemical messengers that make big changes in cell activity. They plan our growth, strength, and finally our obsolescence.
Hypothalamus: Regulates the other gland secretion rates.
Pituitary Gland: Determines growth hormone release rates.
Thyroid Gland: Regulates the metabolism, the cellular activity level in our bodies.
Parathyroid: Must do something important.
Pancreas: Produces insulin and glucagons.
Adrenal Glands: stimulant when active.
Testes: Testosterone
Ovaries: Progesterone and estrogen
In addition we must consider the thymus which regulates the immune system
The process of aging after 40 is a gradual shut down of this system.
WHY: The system is built to shut down about 15 years after the last birth. From evolution that makes a lot of sense. Why feed and house and use valuable assets of the community to maintain a person who is not producing offspring. This means the system starts closing down about 35 to 40 and reaches a noticeable impact by around 55 to 60 and this is just about what happens, look around you.
So here is the problem what can do about it?
Options:
Organ transplants might be considered. Difficult, dangerous, expensive, rejection, general incompatibility with your body.
Life style changes would be a lot less dangerous, cheaper, and relatively few side effects.
Supplements, the magic pill, everyone wants them so they do not have to go out and run.
There is NONE.
It is just hard work.
I know no one wants to hear that. So do you want to trade some effort for a healthy body and a limited improvement in longevity? Maybe it is not worth it since you get the first 40 to 50 years free.
Take it and get out of the way. But the next 20 years are in and out of the hospitals, reduced sex ability, incapacity of movement, you look like hell.
But much more important, before you opt for the no effort route-- think—I mean think—the brain— the brain.
Even though you are willing to let yourself got to an early senility, again look around you, I will bet you are NOT WILLING TO GIVE UP MENTAL HEALTH.
Now the rub, it takes a healthy body to maintain a healthy brain. Why? The brain needs a huge supply of blood. Those pipes going up are big. So if cannot even run up a hill how are you going to supply the blood to your brain as your pipes age and corrode?
You are setting yourself up for all the dementia symptoms, plus stroke, lack of neuron transmitters, all of which opens the door for Alzheimer’s disease, etc. It is all over even if your body is still functioning.
There is an old adage that says “an ounce of prevention is worth a pound of cure”. Well I think the ratio is lot greater. A little help to the immune system to prevent cancer is lot easier than all that surgery, radiation, kemo etc.
What can you do?
**Go anaerobic every day; you need to tailor an exercise program to meet your goals.
**Take lots of amino acids see below.
**Have a good stretching program ½ hour per day minimum.
**Take lots of supplements see below.
**Have a good stable relationship and an active sex life.
**Be involved both physically mentally.
What nealhe has written is NOT necessary…
Supplementation is useful if one is deficient in something - ie, your hematocrit is low. Vegetarians and vegans sometimes need a B vitamin supplement (b12, scarce (if existent?) in plant sources). Otherwise you don’t need to supplement anything as long as you eat some fruits and veggies most days. Furthermore, a lot of our processed food is fortified with vitamins and minerals (bread, for example). Processed and fortified food - including supplements - may have the vitamin you want, but you miss out on the equally important phytochemicals in the whole food.
What nealhe has written is NOT necessary…
Supplementation is useful if one is deficient in something - ie, your hematocrit is low. Vegetarians and vegans sometimes need a B vitamin supplement (b12, scarce (if existent?) in plant sources). Otherwise you don’t need to supplement anything as long as you eat some fruits and veggies most days. Furthermore, a lot of our processed food is fortified with vitamins and minerals (bread, for example). Processed and fortified food - including supplements - may have the vitamin you want, but you miss out on the equally important phytochemicals in the whole food.
Truly spoken from someone straight outta college, reciting her ex phys and nutrition 101. Life experience is worth quite a bit and you’ll realize the naivety of many of your posts in a decade or so. Hopefully it won’t take that long for you to realize those further up the proverbial food-chain, simply smile at so many your posts.
What nealhe has written is NOT necessary…
Supplementation is useful if one is deficient in something - ie, your hematocrit is low. Vegetarians and vegans sometimes need a B vitamin supplement (b12, scarce (if existent?) in plant sources). Otherwise you don’t need to supplement anything as long as you eat some fruits and veggies most days. Furthermore, a lot of our processed food is fortified with vitamins and minerals (bread, for example). Processed and fortified food - including supplements - may have the vitamin you want, but you miss out on the equally important phytochemicals in the whole food.
Truly spoken from someone straight outta college, reciting her ex phys and nutrition 101. Life experience is worth quite a bit and you’ll realize the naivety of many of your posts in a decade or so. Hopefully it won’t take that long for you to realize those further up the proverbial food-chain, simply smile at so many your posts.
x2
naive at best…
naive at best…
And you say that because???
I would suggest that there are many “experts” in the nutrition field and they all have their examples and rationale for their pet theories. It is obvious that the human body is exceedingly complex and we (collectively) don’t know as much about it as we sometimes think we do; however I would trust the research of “independent” schools above the research of companies who are out to market their product.
I’m certain that Lew Hollander has his reasons for the specific amounts of the various supplements that he takes daily but I suspect the “research” that was done in order to tailor those amounts was not as rigorous as we would like to believe.
My father-in-law plays bridge once a week with a 105 year old man who smokes one cigar a week, the only meat he (and his 100 year old wife) eat is fish and chicken but they eat alot of vegetables and fruit. He golfs 18 holes, twice a week (in the summer months) and only began using a pull cart for his clubs (rather than carrying them) when he turned 95. They take no supplements but they do all their own cooking.
A sample of one (or more) doesn’t necessarily tell you what works and why; it does, however, provide avenues to explore.
What nealhe has written is NOT necessary…
Supplementation is useful if one is deficient in something - ie, your hematocrit is low. Vegetarians and vegans sometimes need a B vitamin supplement (b12, scarce (if existent?) in plant sources). Otherwise you don’t need to supplement anything as long as you eat some fruits and veggies most days. Furthermore, a lot of our processed food is fortified with vitamins and minerals (bread, for example). Processed and fortified food - including supplements - may have the vitamin you want, but you miss out on the equally important phytochemicals in the whole food.
Truly spoken from someone straight outta college, reciting her ex phys and nutrition 101. Life experience is worth quite a bit and you’ll realize the naivety of many of your posts in a decade or so. Hopefully it won’t take that long for you to realize those further up the proverbial food-chain, simply smile at so many your posts.
youve got to be kidding me, she says if you eat fruits and veg you dont need supplements, and this is only a statement someone out of college would make? how exactly did humans get by in the 99.999% of their history before all these supplements, which are unregulated and still never proven to give any benefits, came about, but maybe you are right, we should listen to the marketing of supplement companies and not look at actual studies done that might have been mentioned in her elitetist liberal college classes right?
I don’t want to pile on, so please take this in the gentle manner it is intended. My research (about 2 years worth of refereed literature) leads me to the exact opposite conclusion from what you state. Thus my questions. There is potentially increased retained nutrient value from locally grown organics, but most mass produced food (not talking processed which is another category) is nutritionally deficit and pesticide laden, there are studies you can look it up. Most fitness and nutrition providers (docs, PAs, Nurse practitioners) agree some form of supplementation is needed, the what and the supplier source is what is in question, especially for endurance athletes. The above regime from Lew Kidder’s web site looks complete (and complex) but since I am not a clinical professional I need to push this over to my nutritional medicine MD colleagues and get their opinion. My questionsa re not should I or not, its really what, how much and from what source(s).
PS - your 3000m swim workout you gave me back in early summer still kicks my a**! 
Hello aztriguy and All,
Lew Hollander has finished 21 Ironman races at Kona and is the second 80 year old to finish.
His supplement list is on his website:
*Eat only what you can identify the parts of. Like never eat hamburgers, hot dogs, and salami. Only whole parts like steak, chicken etc.
thats an interesting statement to make from someone who takes enough supplements to basically turn himself into a human chemistry experiement
“…supplements, which are unregulated and still never proven to give any benefits…”
This statement is generally true for the industry as a whole, and about 99% of what is on the market is unverified. However there are about 5 or 6 companies in the US that sell pharmaceutical grade tested supplements (quality control). There are also a rising number of controlled independent studies that show effect beyond placebo of certain dietary supplements (vitamins, etc. not brands) in specific clinical applications. Vitamin D studies come immediately to mind as an example but there are others. One area of emerging research is endurance athletes. There is surprising correlation between supplement effect in fibromyalgia patients and “anecdotal” endurance athletes. I say anecdotal because the study of endurance athletes is very small (less than 10) which is why I am asking what others are using and WHY. Also, if anyone has seen a refereed study on endurance athletes I would appreciate that pointer as well. Thanks!
I take fish oil, a multivitamin (Race Caps from Hammer), some glucosamine/chondroitan, aminos from Hammer, and iron supplements (I’m chronically anemic.). Soy and whey protein, and occasionally some creatine. A few times a month I take some extra selenium, ginkgo, lutein, and extra Vitamin E. These supplements have guaranteed my BOP status. 
Oh, and electrolytes for races.
Modern corporate farming does not provide much in the way of nutrients, IMHO. Eating fruits and veggies is probably 50% as useful as it was 100 years ago. Where is the research that shows we can get all our vitamins and minerals from readily available food sources without supplements?
This topic is extremely complex, and the available research for all but a handful of supplements is unconvincing at best. And, the amount of hype for supplements is mind-boggling. If I took all the supplements in Life Extension’s arsenal I’d be WASTING about $20,000 a month, probably.
Btw, I don’t take supplements as an anti-aging regimen per se, but mainly to enjoy the little time I do have. I doubt triathlon training/racing is the yellow brick road to longevity either.
At Ironman Florida a few years ago, when changing from swim to bike I noticed about half a billion pills strewn on the floor of the men’s changing room. The supplement manufacturers are laughing all the way to the bank, eh?
-Robert
What nealhe has written is NOT necessary…
Supplementation is useful if one is deficient in something - ie, your hematocrit is low. Vegetarians and vegans sometimes need a B vitamin supplement (b12, scarce (if existent?) in plant sources). Otherwise you don’t need to supplement anything as long as you eat some fruits and veggies most days. Furthermore, a lot of our processed food is fortified with vitamins and minerals (bread, for example). Processed and fortified food - including supplements - may have the vitamin you want, but you miss out on the equally important phytochemicals in the whole food.
Truly spoken from someone straight outta college, reciting her ex phys and nutrition 101. Life experience is worth quite a bit and you’ll realize the naivety of many of your posts in a decade or so. Hopefully it won’t take that long for you to realize those further up the proverbial food-chain, simply smile at so many your posts.
x2
naive at best…
The appropriate use of supplements is definitely a very controversial subject. Since DESHA of 1994, supplements are considered “foods” and the FDA does little to regulate the market. This is a major problem for consumers and the main reason why there is a GNC on every street corner.
The bottom line is that safety and efficacy of each supplement should be evaluated individually based on the latest research. There is truth on both sides of this debate. Tigerchik is correct that an adult eating a healthy diet which includes plenty of fruit and veggies will most likely NOT need to supplement. However, there is nothing wrong with taking a multivitamin (for insurance) if your eating is not up to par.
For individuals who are deficient or at risk for being deficient then supplementing is a good idea. This should be verified from a physican visit–not because you think you should. Blanket statements that everyone should be on x, y or z supplement just doesn’t work. The list of supplements actually proven to work are FAR, FAR less than those that do.
Finally, a couple of issues to note: 1) you don’t get fiber by consuming nutrients in pill form and 2) interactions between supplements and prescription meds can have serious consequences.
Food for thought–
Evidence please? What references are you citing? Thanks!
Hopefully it won’t take that long for you to realize those further up the proverbial food-chain, simply smile at so many your posts.
Are you going to eat me?
Evidence please? What references are you citing? Thanks!
Ashar, B.H., Rice, T.N., & Sisson, S.D. (2007). Physician’s understanding of the regulation of dietary supplements. Archives of Internal Medicine. 167, 966-969.
Corbin. C. (2007)** **Dietary Supplements: Helping clients make informed decisions. ACSM’S Health & Fitness Journal. 11, 33-34.
Foote, J.C. (2007). Protecting consumers in the wake of the U.S. Dietary Supplement Health and Eductation Act. 36, 57-60.
Fragakis, A.S. (2003). The health professional’s guide to popular dietary supplements, 2nd ed. Chicago, IL: American Dietetics Association, pp 474-478.
Gibson, J.E. & Taylor, D.A. (2005). Can claims, misleading information, and manufacturing issues regarding dietary supplements be improved in the United States? Journal of Pharmacology and Experimental Therapeutics. 314, 939-944.
Hathcock, J. (2001). Dietary supplements: How they are used and regulated. American Society for Nutritional Sciences. 131, 1114S-1117S.
Lewis, J.D. & Strom, B.L. (2002). Balancing safety of dietary supplements with the free market. Annals of Internal Medicine. 136, 616-617
National Institutes of Health. (2006). Office of Dietary Supplements: Facts Sheet. Available at http://ods.od.nih.gov/factsheets/dietarysupplements.asp. Accessed February 10th, 2009.
Nutrition Business Journal. 2007-2008 Sports Nutrition Weight Loss Report. http://nutritionbusinessjournal.com/supplements/market-research/2007-2008_sports_nutrition_weight_loss_report/ accessed February 12th 2009.
Radimer, K., Bindewald, B., Hughes, J., Ervin B., Swanson C, Picciano MF. (2004). Dietary supplement use in US adults: data from the National Health and Nutrition Examination Survey, 1999-2000. American Journal of Epidemiology. 160, 339-349.
Schneeman, B. (2007). FDA’s Review of Scientific Evidence for Health Claims. American Society of Nutrition. 137, 493-494.
U.S. Food and Drug Administration. (2001). Center for Food Safety and Applied Nutrition: Overview of dietary supplements. Available at http://www.cfsan.fda.gov/~dms/ds-oview.html#what. Accessed February 12th, 2009.
U.S. Food and Drug Administration. (2008). FDA 101: Dietary supplements. Available at www.fda.gov/consumer/updates/supplements080408.html. Accessed February 10th, 2009.
Yep, thanks, this is mostly discussing the issue with non-regulation and quality control which I am already aware of. I think my question was more focused toward your comment “Tigerchik is correct that an adult eating a healthy diet which includes plenty of fruit and veggies will most likely NOT need to supplement.” Where did you find that? I have seen some discussion of this with the USDA but not backed up with non-industry research (milk industry for example).
A couple of quotes from the last article cited:
“The Food and Drug Administration (FDA) suggests that you consult with a health care professional before using any dietary supplement.” 100% agree. I consult with a fellowship certified nutritional medicine MD. Thus my original question about nutritional testing. Sadly (some/many/most?) mainstream MDs in the US are not well read into nutrition and can’t really speak in any detail (my experience FWIW) especially regarding endurance athlete nutritional needs.
“Many dietary supplements have clean safety histories. For example, millions of Americans responsibly consume multi-vitamins and experience no ill effects.
Some dietary supplements have been shown to be beneficial for certain health conditions. For example, the use of folic acid supplements by women of childbearing age who may become pregnant reduces the risk of some birth defects.
Another example is the crystalline form of vitamin B12, which is beneficial in people over age 50 who often have a reduced ability to absorb naturally occurring vitamin B12. But further study is needed for some other dietary supplements.”
I think this flies in the face of Tigerchic’s comments regarding never needing supplements - there are clearly deficits that should be addressed in some populations. I think (from research) that endurance athletes are one of these “needy” groups.
I guess again, to redirect - my question is not “should I” but rather “What are people using (among those that are supplementing)”? Are people getting tested? If so with what tests?
tigerchik is absolutely correct. Not only that, but due to the way that dietary supplements are produced and the lack of regulation, many are found to contain trace levels of heavy metal that can adversely affect health. Although some dietary supplements have recently been proven useful for specific syndromes (such as pineapple extract for treating sickle cell disease, mostly to assist with decreasing dehydration) the lack of purification of most of these supplements (due to a lack of regulation) leads most of these supplements to contain potentially harmful residues. If you are not deficient for a vitamin or mineral, you are peeing out your money. And although many people are being told they are vitamin D deficient, the recent guidelines put out have shown that most of the people who are told they are deficient are actually not. http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D.aspx
Spend your money on a new bike!
Old man, you need to go read the placebo thread.
If supplements “work” for you, the first step is not to buy more, it is to take a long look at your diet and figure out what led to the deficiency these supplements are correcting for in the first place. Saves money and is healthier in the long run. (obvious exceptions, some already stated, do exist)
Hello aztriguy and All,
The following is a little long … but like you I am curious about food and supplements affecting gene expression and long term health.
Our bodies, while very similar, have some different responses to food and supplements.
Some people are sensitive to gluten, some to iodine, some to peanuts, some to lactose, and so on to name some obvious differnces.
We all see our gene expression determined to some extent by what we eat, including supplements.
Note the importance of nutrition during an endurance race. Most often fueled with processed foods and minerals.
I think our bodies are stressed a lot more than average since we exercise for so many hours each week.
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http://www.ncbi.nlm.nih.gov/pubmed/20637132
Antioxidant responses to an acute ultra-endurance exercise: impact on DNA stability and indications for an increased need for nutritive antioxidants in the early recovery phase.
Abstract
Antioxidant requirements have neither been defined for endurance nor been defined for ultra-endurance athletes. To verify whether an acute bout of ultra-endurance exercise modifies the need for nutritive antioxidants, we aimed (1) to investigate the changes of endogenous and exogenous antioxidants in response to an Ironman triathlon; (2) to particularise the relevance of antioxidant responses to the indices of oxidatively damaged blood lipids, blood cell compounds and lymphocyte DNA and (3) to examine whether potential time-points of increased susceptibility to oxidative damage are associated with alterations in the antioxidant status. Blood that was collected from forty-two well-trained male athletes 2 d pre-race, immediately post-race, and 1, 5 and 19 d later was sampled. The key findings of the present study are as follows: (1) Immediately post-race, vitamin C, α-tocopherol, and levels of the Trolox equivalent antioxidant capacity, the ferric reducing ability of plasma and the oxygen radical absorbance capacity (ORAC) assays increased significantly. Exercise-induced changes in the plasma antioxidant capacity were associated with changes in uric acid, bilirubin and vitamin C. (2) Significant inverse correlations between ORAC levels and indices of oxidatively damaged DNA immediately and 1 d post-race suggest a protective role of the acute antioxidant responses in DNA stability. (3) Significant decreases in carotenoids and γ-tocopherol 1 d post-race indicate that the antioxidant intake during the first 24 h of recovery following an acute ultra-endurance exercise requires specific attention. Furthermore, the present study illustrates the importance of a diversified and well-balanced diet to maintain a physiological antioxidant status in ultra-endurance athletes in reference to recommendations.
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http://www.marksdailyapple.com/...mal-supplementation/
http://www.marksdailyapple.com/better-nutrient-forms/
Excerpt from Mark Sisson:
The most popular measure of a food’s or or supplement’s antioxidant power is the ORAC score (for Oxygen Radical Absorbance Capacity).
The USDA recommends we get between 3,000 and 5,000 ORAC units per day, but I believe that number is way too low and that we should look to get at least double that.
That’s one of the reasons that high ORAC fruits and vegetables are at the base of the Primal Pyramid even though it’s a low-carb program (that fact distinguishes it from Atkins perhaps more than anything else).
But I believe that we also need a broad mix of different antioxidants on a daily basis, since different antioxidants work in different ways and in different parts of the cell.
That means taking a supplement to obtain hard-to-get nutrients like full spectrum vitamin E (not just alpha tocopherol), mixed carotenoids (not just beta carotene), tocotrienols, NAC, alpha lipoic acid, curcumin, resveratrol, milk thistle, CoQ10 and quercetin to name a few.
In fact, too much of any one single antioxidant (in the absence of others) has been shown to have potentially negative effects, as a few recent ¡°vitamin E-only¡± studies have demonstrated. Conversely, when you take a good broad-spectrum antioxidant formula, all these antioxidants can work synergistically to mitigate oxidative damage and then help each other recycle back to their potent antioxidant form after donating an electron to the antioxidant effort.
For that reason, I take a high-potency multi-vitamin loaded with extra antioxidants every day.
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On balance I agree with Mark and think some supplements are beneficial because I exercise a lot and don’t always get the diet I prefer so I take vitamins, minerals, fish oil, etc.
I spoke with the President of WADA and he said we should not take supplements - one reason being many had heavy metals in them, another, he did not think they were beneficial.
You can buy supplements that are NSF certified http://www.nsf.org/ or certified with ‘Best Practices’ in manufacturing.
Like many things, none of that is completely foolproof. Muscle Milk, while NSF certified, was found by Consumer Reports to have heavy metals.
Lew is a scientist and appears to be data driven but still adventuresome in trying some new treatments like stem cell therapy to mitigate the effects of aging.
The list of supplements he takes is not as diverse as it seems at first glance since many of the products are available in single capsule multivitamins.
On the positive side of taking supplements he has his excellent race results and endurance health to vouch for his choices. N=1
It would behoove anyone planning to take supplements to investigate the supplement prior to using it.
PubMed is probably more unbiased then most references, especially those provided by a seller of a supplement.
For instance http://www.tobaccoinstitute.com/ might publish articles that were biased in favor of humans using tobacco.
On the negative side of taking supplements there are experiments published on PubMed that indicate adverse reactions for some supplements.
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http://www.ncbi.nlm.nih.gov/pubmed/21173910
Abstract
We report three cases of patients with acute liver injury induced by weight-loss herbal supplements.
One patient took Hydroxycut while the other two took Herbalife supplements. Liver biopsies for all patients demonstrated findings consistent with drug-induced acute liver injury.
To our knowledge, we are the first institute to report acute liver injury from both of these two types of weight-loss herbal supplements together as a case series.
The series emphasizes the importance of taking a cautious approach when consuming herbal supplements for the purpose of weight loss.
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And some that may be illegal under WADA restrictions.
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http://www.wada-ama.org/...ted_List_2010_EN.pdf
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Others may be WADA illegal because they provided an unfair advantage. (besides those listed in the WADA list)
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http://www.ncbi.nlm.nih.gov/pubmed/21170205
Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults.
CONCLUSION: Withania somnifera may therefore be useful for generalized weakness and to improve speed and lower limb muscular strength and neuro-muscular co-ordination. Terminalia arjuna may prove useful to improve cardio-vascular endurance and lowering systolic blood pressure. Both drugs appear to be safe for young adults when given for mentioned dosage and duration.
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Still others may be beneficial to your racing health and long term well being.
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http://www.ncbi.nlm.nih.gov/pubmed/21178788 (Protein supplement can be beneficial.)
CONCLUSION: When managing patients in an acute care setting, PU healing may be improved by maintaining MAP and providing protein supplements to keep serum albumin level greater than 2.8 g/dL (20.8 grams/liter).
http://www.ncbi.nlm.nih.gov/pubmed/21178089 Overview
Abstract
Dietary supplement use has steadily increased over time since the 1970s; however, no current data exist for the U.S. population. Therefore, the purpose of this analysis was to estimate dietary supplement use using the NHANES 2003-2006, a nationally representative, cross-sectional survey.
Dietary supplement use was analyzed for the U.S. population (¡Ý1 y of age) by the DRI age groupings. Supplement use was measured through a questionnaire and was reported by 49% of the U.S. population (44% of males, 53% of females).
Multivitamin-multimineral use was the most frequently reported dietary supplement (33%). The majority of people reported taking only 1 dietary supplement and did so on a daily basis.
Dietary supplement use was lowest in obese adults and highest among non-Hispanic whites, older adults, and those with more than a high-school education. Between 28 and 30% reported using dietary supplements containing vitamins B-6, B-12, C, A, and E; 18-19% reported using iron, selenium, and chromium; and 26-27% reported using zinc- and magnesium-containing supplements.
Botanical supplement use was more common in older than in younger age groups and was lowest in those aged 1-13 y but was reported by ~20% of adults. About one-half of the U.S. population and 70% of adults ¡Ý 71 y use dietary supplements; one-third use multivitamin-multimineral dietary supplements. Given the widespread use of supplements, data should be included with nutrient intakes from foods to correctly determine total nutrient exposure.
http://www.ncbi.nlm.nih.gov/pubmed/19609891
OBJECTIVE: To assess whether dietary supplements of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) decrease cardiovascular events across a spectrum of patients.
CONCLUSIONS: Dietary supplementation with omega-3 fatty acids should be considered in the secondary prevention of cardiovascular events.
http://www.ncbi.nlm.nih.gov/pubmed/21177425
CONCLUSIONS: Vitamin supplement use in the first six months after breast cancer diagnosis may be associated with reduced risk of mortality and recurrence. Impact: Our results do not support the current recommendation that breast cancer patients should avoid use of vitamin supplements.
http://www.ncbi.nlm.nih.gov/pubmed/19278045
American College of Sports Medicine position stand. Nutrition and athletic performance.
American Dietetic Association; Dietitians of Canada; American College of Sports Medicine, Rodriguez NR, Di Marco NM, Langley S.
Abstract
It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of foods and fluids, timing of intake, and supplement choices for optimal health and exercise performance. This updated position paper couples a rigorous, systematic, evidence-based analysis of nutrition and performance-specific literature with current scientific data related to energy needs, assessment of body composition, strategies for weight change, nutrient and fluid needs, special nutrient needs during training and competition, the use of supplements and ergogenic aids, nutrition recommendations for vegetarian athletes, and the roles and responsibilities of the sports dietitian. Energy and macronutrient needs, especially carbohydrate and protein, must be met during times of high physical activity to maintain body weight, replenish glycogen stores, and provide adequate protein to build and repair tissue. Fat intake should be sufficient to provide the essential fatty acids and fat-soluble vitamins and to contribute energy for weight maintenance. Although exercise performance can be affected by body weight and composition, these physical measures should not be a criterion for sports performance and daily weigh-ins are discouraged. Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. Sports beverages containing carbohydrates and electrolytes may be consumed before, during, and after exercise to help maintain blood glucose concentration, provide fuel for muscles, and decrease risk of dehydration and hyponatremia.
Vitamin and mineral supplements are not needed if adequate energy to maintain body weight is consumed from a variety of foods.
However, athletes who restrict energy intake, use severe weight-loss practices, eliminate one or more food groups from their diet, or consume unbalanced diets with low micronutrient density may require supplements. Because regulations specific to nutritional ergogenic aids are poorly enforced, they should be used with caution and only after careful product evaluation for safety, efficacy, potency, and legality.
A qualified sports dietitian and, in particular, the Board Certified Specialist in Sports Dietetics in the United States, should provide individualized nutrition direction and advice after a comprehensive nutrition assessment.
http://sportsmedicine.about.com/...ion/a/B_Vitamins.htm
B-Vitamin Deficiencies May Reduce Athletic Performance
http://www.ncbi.nlm.nih.gov/pubmed/20945707 (indexed for Medline)
Vitamin D deficiencyis increasingly being identified in children, adolescents, and adults. Primary production of the active form of vitamin D occurs via a photolytic reaction induced by ultraviolet radiation B. Vitamin D has important effects on bone and muscle as well as on the immune system. Isolation ofa vitamin D receptor on muscle cells has been accompanied by studies showing receptor polymorphisms and age-related functional changeswhich have an effect on muscle performance. Insufficient levels havebeen associated with increased risk of stress fractures, decreased muscle performance, and increased sick days. Although there is still debate about the appropriate levels of vitamin D, studies have suggested a minimal level of 32 ng/ml. Supplementation serves as an inexpensive option associated with reduction in both morbidity and financial costs.
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And on and on,
Cheers,
Neal