The 'skinny' on supplements

There seems to be lot of debate today concerning the possible benefits of taking nutritional supplements. While I believe that some supplements can be beneficial, the wrong supplement or improper dosage can cause serious and even fatal results.

The main reason you should take supplements is to "fill in the gaps" of your diet with essential nutrients that might not be available in sufficient quantities from your daily food intake. This is especially true for people on caloric-restrictive diets necessary for weight loss. Other common reasons are for performance enhancement, muscle gain and anti-aging prevention. If you are currently taking nutritional supplements or are considering taking supplements, here are some general guidelines to follow.




Get a medical exam

Before taking any supplements, get a checkup from your physician. You might have a physical condition that may be contraindicated for a particular type of supplement. Discuss with your physician your supplement plan and follow any recommendations.



Ask fitness professionals

Physicians usually are well versed in medical knowledge but don't always keep up with the latest research on nutrition and supplements. Ask your pharmacist, personal trainer, nutritionist or health foods store owner for additional information.



Learn about supplements on your own

Don't exclusively rely on the advice or word of others, even professionals, as your only source for information on supplements. Do some research on your own to find additional information on a supplement. The Internet is a good place to start.



Avoid strange brews, concoctions or potions

Use supplements from a name brand company that provides pharmaceutical-grade products and list all the ingredients. Stay away from unusual or unknown items.



Follow the dosage

Make sure to follow the recommended dosage for a particular supplement. This is true for the dosage amount, ingestion timing, water intake and food consumption.



More is not better

Don't assume that taking a greater amount of a particular supplement will increase the effects of that supplement. It won't. Overdosage is the main reason why people become sick or suffer even worse consequences.



Discontinue using supplements if you have side effects

Even though you might be medically and physically fit enough to take a particular supplement, if you feel any unusual side effects stop at once. Your body is trying to tell you that this supplement might not be right for you.



Supplementation done correctly can go a long way in helping you achieve your goals as they can provide essential nutrients without adding extra calories. But you have to stay educated at all times, and be a bit of a detective as well. Follow these guidelines, and I guarantee you'll become one smart supplement shopper.



Chad Smith is a Hagerstown personal trainer, and author of "Best of Fitness Answer Man: Volume 1." Read his blog at www.hometeamfitnessblog.com.