The Martlet

The end-of-term stress is building, and it’s that time of year again when classes are dragging, immunity is dropping and some athletes are turning to nutritional supplements to keep their performance up.

Many athletes have been carefully supplementing for years and for those who know what they’re doing, it’s not an issue. But what you don’t know about those little pills and powders might scare you.

Lynneth Wolski, a professor in UVic’s School of Exercise Science, Physical and Health Education, said that vitamin C pills are one “remedy” that can get you into trouble, and overdosing is easier than you think.

“Vitamins and minerals are the most commonly abused supplements we’ve been seeing in athletes — especially superdoses,” said Wolski. “Protein powders would rank next.”

“Superdoses,” such as a few thousand milligrams of vitamin C per day, can be damaging to the liver and body over time. Even though the excess dosage will eventually be flushed out in urine, it has to be processed by the body first. Fat-soluble vitamins such as vitamins E and K are even more of a concern, as the body requires less of these, and they stay in the system until they are used. And these vitamins can cause serious health problems (including death) if too much builds up.

Wolski said there is medical evidence to prove that vitamin C helps boost immunity, but there isn’t anything to support the claim that taking vitamin or mineral supplements improves athletic performance. While vitamins are needed for basic body functions, they don’t provide energy themselves.

Wolski said nothing replaces the value of a balanced diet. In other words, you could down that ham sandwich for lunch, or take your multivitamin, but you don’t need both — and your body will only gain energy from the sandwich.

Energy myths aside, supplements can often be damaging to our health in other ways, and Wolski said that using any substance without a medical consultation is not a good idea.

“It’s really important that you know exactly what you’re taking,” Wolski said. “Question the product, and see if it holds up.”

How can athletes protect themselves? Wolski has some tips for weeding out “fake” supplements that work off the quick-fix agenda rather than offering any actual health benefits.

1. Look for a drug identification number (DIN), a naturopathic number (NPN), or a homeopathic medicine number (DIN-HM). This tells you the drug complies with Canadian law.
2. Only buy recognized brands. A product made from a drug company that already has to put their name out for the standards of their other products is far more reliable than a no-name company.
3. Be mindful of Internet sales. Note who owns or sponsors the website, what their main goal is (to sell product, or to inform) and how current and accurate the information is (if they use sources, look at them yourself). Don’t go on testimonials alone.

Wolski suggested checking the Health Canada website for a list of reputable drug and supplement sources.

“Don’t forget, the government is there to help you,” she said. “They want you around so they can take your money for a very, very

long time.”

Wolski also urged athletes not to confuse natural for nutritional. Arsenic, lead and mercury are all natural substances, but they can all kill you.

“We often hear the word ‘natural’ and confuse it for safe,” Wolski said. “People think herbal substances are better, but we forget that they can also contain bad materials — they’re drugs too, and they have repercussions.”