Wetenschappelijk bewijs voor voedingssupplementen

**LandoKal** · 09-08-2012, 13:07

Interessante websites als je snel de werking, het wetenschappelijke bewijs ervoor en (vooral) de nevenwerkingen wil weten van supplementen:
Herbs at a Glance | NCCAM
https://www.mayoclinic.com/health/dr.../DrugHerbIndex

In maart dit jaar heeft een grote studie honderden studies vergeleken, en besloot dat "Most Weight Loss Supplements Are Not Effective" (Most weight loss supplements are not effective). Blijkbaar kan je hoogstens 1 tot 2 kilo extra afvallen met over the counter supplementen, en wel enkel met deze: vezel- of groene thee tabletten. En dan nog over een periode van 4 tot 12 weken in het kader van een dieet met calorische restrictie, gecombineerd met regelmatige lichaamsbeweging.

Een pdf van heel het onderzoek staat op PDF-Dietary Supplements for Improving Body Composition and Reducing Body Weight: Where is the

**marnop** · 09-08-2012, 13:14

Post maar even alleen de relevante studies...... is wat handiger.

Doelgroep bodybuilders, doel supplement, ondersteuning of aanvulling van en bij...

**erik1982** · 09-08-2012, 17:29

toen werd het stil......

**marnop** · 09-08-2012, 18:24

hahah het wordt dan te moeilijk. Zoals bij velen die van alles beweren.

**LandoKal** · 09-08-2012, 23:06

Over ergogene middelen: McKinley Health Center - Ergogenic Aids: Nutritional Supplements for Athletes - University of Illinois

In 't kort: de wetenschap erkent de werking van (tussen haakjes staan de graad van ongewenste bijwerkingen):

anabolic steroids (significant, dangerous)
beta-hydroxy-beta-methyl butyrate [HMB] (long term effects unknown)
blood doping (significant, dangerous)
caffeine (mild)
creatine monohydrate (mild). Data ontbreekt over effect op lange termijn.
energy gels (none, if taken with water)
fluids (mild)
human growth hormone (causes enlargement of organs and increases risk of chronic disease)
protein (none unless underlying medical condition)
sports drinks (none)

Kijk wel op de webpagina welk effect ze erkennen. Zie bijvoorbeeld voor creatine:

Supplemental creatine is a popular ergogenic aid, but its benefits are limited. Research has shown creatine to be effective in increasing muscle strength and power during brief, high intensity exercise lasting about one minute or less (such as sprinting and weight lifting). It is believed to work by improving ATP metabolism. Creatine will not benefit endurance athletes. A common side effect is weight gain, which can make athletes feel sluggish. Other reported side effects include diarrhea, muscle cramps, and dehydration. For the most part, however, creatine is considered safe when taken in recommended dosages. Athletes often take creatine in phases. During the loading phase, athletes consume 20-25 grams (in 5 gram increments) per day for 4-7 days. During the maintenance phase, 2-5 grams per day are consumed. Creatine can be obtained through animal foods, such as meat and fish, but in amounts less than 2 grams. Creatine may be slightly more effective when combined with glucose; thus it is frequently sold in combination with carbohydrate. Individual responsiveness to creatine may vary. Vegetarians, who may consume little creatine in the diet, may experience a more pronounced response to creatine supplementation than non-vegetarians.

Meer over creatine in het bijzonder op een pagina van de Mayo Clinic: https://www.mayoclinic.com/health/cr...tient-creatine (links op de pagina kan je doorklikken naar "evidence", "dose" en "safety")

**LandoKal** · 09-08-2012, 23:23

Algemeen advies over multivitamines: https://www.mayoclinic.com/health/supplements/NU00198

De gevaren van overdosis (bron is The Dangers of Vitamin Megadoses - For Dummies):

Vitamin A 15,000 to 25,000 IU retinol a day for adults (2,000 IU or more for children) may lead to liver damage, headache, vomiting, abnormal vision, constipation, hair loss, loss of appetite, low-grade fever, bone pain, sleep disorders, and dry skin and mucous membranes. A pregnant woman who takes more than 10,000 IU a day doubles her risk of giving birth to a child with birth defects.

Vitamin D 2,000 IU a day can cause irreversible damage to kidneys and heart. Smaller doses may cause muscle weakness, headache, nausea, vomiting, high blood pressure, retarded physical growth, and mental retardation in children, and fetal abnormalities.

Vitamin E Large amounts (more than 400 to 800 IU a day) may cause upset stomach or dizziness.

Vitamin C 1,000 mg or higher may cause upset stomach, diarrhea, or constipation.

Niacin (vitamin B3) Doses higher than the RDA raise the production of liver enzymes and blood levels of sugar and uric acid, leading to liver damage and an increased risk of diabetes and gout. V

Vitamin B6 Continued use of 50 mg or more a day may damage nerves in arms, legs, hands, and feet. Some experts say the damage is likely to be temporary; others say that it may be permanent.

Choline Very high doses (14 to 37 times the adequate amount) have been linked to vomiting, salivation, sweating, low blood pressure, and — ugh! — fishy body odor.

**gain is pain** · 09-08-2012, 23:42

**xBrian** · 09-08-2012, 23:47

Originally posted by gain is pain View Post

**inferno_0666** · 10-08-2012, 10:05

Originally posted by LandoKal View Post

anabolic steroids (significant, dangerous)
beta-hydroxy-beta-methyl butyrate [HMB] (long term effects unknown)
blood doping (significant, dangerous)
caffeine (mild)
creatine monohydrate (mild). Data ontbreekt over effect op lange termijn.
energy gels (none, if taken with water)
fluids (mild)
human growth hormone (causes enlargement of organs and increases risk of chronic disease)
protein (none unless underlying medical condition)
sports drinks (none)

Aparte voedingssupplementen.

Wetenschappelijk bewijs voor voedingssupplementen