Health officials caution supplement use

Exercise, nutritious diet also important when taking supplements

Pat Ryan likes muscles.

That's why Ryan, senior in public relations, takes creatine, protein, energy pills and night-time recovery pills to help improve them. He also uses these supplements because he has participated in professional bodybuilding shows. He said he credits much of his success to his regimen.

Ryan said he's been using supplements religiously for four years.

"I've always been interested in growth," he said. "Supplements reward you for your hard work. They kind of give you a needed edge to help you get better."

He said he's noticed benefits from the supplements including more strength and stamina. Ryan said he takes creatine for six weeks and then takes two weeks off. He said this period is important so his body doesn't become too accustomed to the creatine.

"During the break, I notice I don't have quite as much energy," he said. "I definitely notice a difference."

Barbara Lohse Knous, associate professor of human nutrition, said that although diet is the No. 1 way to get nutrients, there has been research that says one multivitamin each day might be healthy.

"The thought is that it might protect against disease," she said. "It's not a panacea to cure anything. It's directed more toward prevention."

Lohse Knous said it's important not to make a blanket statement about everyone needing to take diet supplements. She said the need varies according to lifestyle, gender and diet preferences, including people who avoid animal products.

"So many foods are fortified," Lohse Knous said. "You have to be careful because you can get way over the recommended amount. You could be at risk of taking too much."

Everyone should remember the rules regarding supplements because they are different from drugs, Lohse Knous said.

"Consumers shouldn't assume all supplements are safe," she said. "Consumers need to show something is unsafe before it's investigated. They're not innocent until proven guilty."

From his experience, Ryan said he hasn't noticed any negative side effects. He said he believes paying attention to labels of the products and following the dosage amounts is important.

"A lot of people are scared about these," he said. "But you really shouldn't have any problems if you just follow the directions."

Dianna Schalles, health educator and nutritionist, said she cautions people about what supplements they're taking.

"There just aren't a lot of studies out right now about most of these," she said. "Some products may feature one limited study that shows they work, but that's not enough."

Schalles said there are some promising studies about creatine, a supplement that may delay fatigue in high-intensity exercise.

"It does seem to be one right now that has some potential," she said. "It may actually help an athlete with the intensity of a workout and to do 'one more rep.'"

Promoting and educating people about a healthy diet is the first thing she advises when athletes ask her about taking supplements. She said supplements won't help if someone isn't taking in adequate calories, protein and carbohydrates.

"A lot of the perceived benefit may come from the placebo effect," she said. "But nutrition and training are the biggest contributors to success -- not necessarily supplements."

Ryan said debate is overplayed about whether supplements are unfair means to contribute to athletic performance. He said some abuse may exist among athletics, but much of the controversy is fueled by media hype.

"Supplements do help, but they don't do everything," Ryan said. "It's just that extra edge."