Dietitian Confession #3:
'What-the-what' on Supplements
Hmm...point taken.
So we go in. I'm immediately overwhelmed by the outrageous amounts of bottles, tubs, and containers of product. Now, I don't consider myself that short of a person, but I literally felt like I was in a Costco or Sam's Club-type warehouse that was overcrowded with STUFF. (Okay, there goes my "judge-y dietitian voice" again...sorry...I digress.
I think it's safe to say that even health professionals can be amazed by the amount of advertising and marketing that goes into promoting these products. Of course there were bottles of multivitamins or nutrient supplements, whey protein, diet pills, the usual...but there were also containers of herbs and fancy-sounding plants I've NEVER heard of!! (Guess I need to refresh & get up-to-date on current health trends). ;)
As we were strolling the aisles, Dee would ask me my opinion on this product or that. I gave him my "schpeel" on benefits of protein and carbohydrates after a workout, why a multivitamin may (or may not) be recommended for individuals, different fads I've heard about (acai berry pills, apple cider vinegar shots, etc). He then would point out specific diet pill brands and ask what I thought - my first step would be to read the label. RULE #1: ALWAYS READ LABELS OF SUPPLEMENTS! Even though this was my husband I was speaking to, I still wanted to make sure I was confident in the facts I was providing (similar if he were a client asking). So I'd check the label and give him my honest statement.
A huge eye-opener for both of us came after he pointed out a specific brand of diet pills (which will remain nameless) and had me compare 2 of their "recipes" if you will. Again, he didn't want my blanket statement - i.e. that most diet pills are either A) loaded with caffeine and/or B) secretly an expensive laxative - but a "researched" summation. So I double-checked...and to no surprise, the pills contained caffeine. But not only did they contain caffeine, but one in particular was LOADED! Meaning 1 "serving" provided the same amount of caffeine as 3 cups of coffee...and the recommendation was to take 2 servings daily. So rather than taking the effort to drink 6 cups of coffee (and running to the bathroom excessively I'm assuming), you just pop these pills and wait for results???
Not really...the other "surprise" was the weight loss disclaimer. Usually, advertisers for weight loss pills market they provide "quick, easy and fast results." But is that reality?? In very fine print on the side of the packaging, the statement read:
Not really...the other "surprise" was the weight loss disclaimer. Usually, advertisers for weight loss pills market they provide "quick, easy and fast results." But is that reality?? In very fine print on the side of the packaging, the statement read:
"[In a recent study, consumers taking this product] lost an average of 10.95 lbs. in 60 days with a low-calorie diet, and 3.7 lbs. in a separate 8-week study with a calorie-reduced diet and moderate exercise."
Not gonna lie, I pulled out my phone to do a little math in the aisle...the subjects in these studies lost 1.4lb per week in 2 months, and just under 0.5lb in 8 weeks in a separate study...? (Remember: this is INCLUDING exercise and diet changes). My dietitian brain was confused. Aren't these the same type of supplements that guarantee '10lb in 2 weeks" or something of that nature...?
Let me give you a little background: When I work with weight loss clients, we discuss that 1-2lb of weight loss per week is more sustainable long-term than a quick 30- or 60-day "detox" plan. This is due to small, realistic changes the client may be making in their diet/lifestyle. Maybe it's decreasing soda intake, increasing activity level, consuming more fruits & vegetables. Anyone desiring to make a lifestyle change knows that it is a journey, not something that occurs overnight. My next question: do you really want to spend extra money on a pill or supplement that can't guarantee added results?? (Well, the weight-loss industry is currently a $20-million dollar revenue source, so dietitians and health professionals still have some educating to do...)
Needless to say, Dee was proud that I was willing to go in the store with him; I was also relieved that he trusted my opinion! :) Hopefully this earned me some marriage brownie points, and he won't drag his feet the next time I force him to stroll Target for hours on end - HA! :)
In all seriousness, if you are planning to purchase any particular supplement, please review the following guidelines prior to your decision:
1) Over the counter (OTC) Supplements are not regulated by the Food and Drug Administration (FDA). This even includes multivitamins, some probiotics - anything that is classified as a "dietary supplement." My advice is to always purchase from a reputable brand - if unsure, you can always discuss recommendations from your physician or pharmacist.
2) Review other medications/vitamins or minerals you are currently taking. Not only do certain prescription medications have interactions with one another, few people realize that certain herbs, supplements (and even some food choices) can impact the metabolism of specific drug in your body. Always discuss with your doctor and pharmacist before starting a new medication (OTC or Rx).
3) Assess possible side effects. Admit it, we all get a chuckle when pharmaceutical commercials list the dozens of possible side effects in fast-forward speed. But the truth is you definitely need to be cautious of potential side effects (nausea, diarrhea, headache, fatigue, etc.) that may result. Do the pros outweigh the cons? (For me, I am very sensitive to caffeine and the thought of a pill that is equivalent to 6 cups of coffee scares me to death). You know your body and its reactions better than anyone - I suggest researching any supplement thoroughly before consuming.
4) What is the cost? You ultimately have the power in choosing what you put in your body. Some people do consume products that I don't necessarily recommend, but it is definitely their choice. A reflection question prior to taking something new is: "Am I willing to spend $x amount of dollars each month for the rest of my life?"
5) Are results too good to be true? Of course my advice is to always consult a health professional prior to starting any new diet or lifestyle change. But you can definitely use your own critical thinking skills - if something sounds too good to be true, often times, it truly is.
I'll end this post with a few of my favorite "Dietitian humor" memes...hopefully you'll get a laugh from them, too!
Let me give you a little background: When I work with weight loss clients, we discuss that 1-2lb of weight loss per week is more sustainable long-term than a quick 30- or 60-day "detox" plan. This is due to small, realistic changes the client may be making in their diet/lifestyle. Maybe it's decreasing soda intake, increasing activity level, consuming more fruits & vegetables. Anyone desiring to make a lifestyle change knows that it is a journey, not something that occurs overnight. My next question: do you really want to spend extra money on a pill or supplement that can't guarantee added results?? (Well, the weight-loss industry is currently a $20-million dollar revenue source, so dietitians and health professionals still have some educating to do...)
Needless to say, Dee was proud that I was willing to go in the store with him; I was also relieved that he trusted my opinion! :) Hopefully this earned me some marriage brownie points, and he won't drag his feet the next time I force him to stroll Target for hours on end - HA! :)
In all seriousness, if you are planning to purchase any particular supplement, please review the following guidelines prior to your decision:
1) Over the counter (OTC) Supplements are not regulated by the Food and Drug Administration (FDA). This even includes multivitamins, some probiotics - anything that is classified as a "dietary supplement." My advice is to always purchase from a reputable brand - if unsure, you can always discuss recommendations from your physician or pharmacist.
2) Review other medications/vitamins or minerals you are currently taking. Not only do certain prescription medications have interactions with one another, few people realize that certain herbs, supplements (and even some food choices) can impact the metabolism of specific drug in your body. Always discuss with your doctor and pharmacist before starting a new medication (OTC or Rx).
3) Assess possible side effects. Admit it, we all get a chuckle when pharmaceutical commercials list the dozens of possible side effects in fast-forward speed. But the truth is you definitely need to be cautious of potential side effects (nausea, diarrhea, headache, fatigue, etc.) that may result. Do the pros outweigh the cons? (For me, I am very sensitive to caffeine and the thought of a pill that is equivalent to 6 cups of coffee scares me to death). You know your body and its reactions better than anyone - I suggest researching any supplement thoroughly before consuming.
4) What is the cost? You ultimately have the power in choosing what you put in your body. Some people do consume products that I don't necessarily recommend, but it is definitely their choice. A reflection question prior to taking something new is: "Am I willing to spend $x amount of dollars each month for the rest of my life?"
5) Are results too good to be true? Of course my advice is to always consult a health professional prior to starting any new diet or lifestyle change. But you can definitely use your own critical thinking skills - if something sounds too good to be true, often times, it truly is.
I'll end this post with a few of my favorite "Dietitian humor" memes...hopefully you'll get a laugh from them, too!
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