Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Dietary Supplements
Be extra cautious when taking dietary supplements before and after surgical procedures; some products can have serious negative effects on surgical procedures. For instance, certain supplements prevent certain blood cells (platelets) from clumping, resulting in excessive bleeding during surgery. Some of the ingredients commonly found in supplements that hinder platelet aggregation are ginko biloba, saw palmetto, glucosamine, black tea, fish oil, and garlic. If you are having a surgical operation, consider abstaining from these items or consume these items in moderation a few weeks before and after the procedure. For more a complete list of products and additional information, including other surgical risks associated with dietary supplements, read this web page from the Natural Medicines Comprehensive Database. And always read product labels carefully; many include warnings of potential medical risks, including the length of time prior to surgery that you should discontinue use.
Both deer velvet and IGF-1 have been in the news lately, and HPRC has received many questions about what these are and whether they improve athletic performance. Does deer velvet contain IGF-1? Read this OPSS FAQ about deer velvet to find out. To learn what IGF-1 is and whether it is banned in the military, read more in the OPSS FAQ about IGF-1. Be sure to check back often, as we add answers to other questions about ingredients in performance and weight-loss supplements and how to choose supplements safely.
Since we first posted our list of DMAA-containing dietary supplement products in December 2011, the number of products being manufactured with this ingredient has continued to decline. Our most recent update shows only 79 dietary supplement products still being manufactured with DMAA; over the past 13 months more than 110 products have been discontinued or reformulated to exclude DMAA. Our search does still occasionally turn up products with DMAA that were not on our previous lists, but this is increasingly rare, with only four additions since our last update in October 2012.
It can be tough figuring out the truth about the health benefits of many natural products. One product that’s getting a lot of attention these days is green coffee beans. As a Warfighter looking for ways to optimize your performance or perhaps drop some weight quickly, it’s easy to be overwhelmed by all the marketing hype and claims, especially if it’s an appealing message. Make sure you get the facts.
Green coffee beans are the raw, unroasted seeds or “beans” of the Coffea plant. They contain a chemical called chlorogenic acid (CA) that supposedly offers some health benefits. Roasting reduces the amount of CA in coffee beans; as a result, green coffee beans contain more CA than the roasted beans you use for your morning coffee. Some research suggests that CA might prevent heart disease, diabetes, and high blood pressure, and help with weight loss. But it’s important to note that most of this research is preliminary, and there just isn’t enough evidence to say that CA will definitely help with any of these health conditions.
Although no serious side effects have been reported from green coffee beans in their natural form, some dietary supplement products containing green coffee beans have been found to contain undeclared drugs, insects, and mold. Of the 126 products containing green coffee beans ranked by the Natural Medicines Comprehensive Database, 40 have been assigned a rating of “1” or “2,” which indicates there are serious concerns about their safety and effectiveness. None have a rating in NMCD’s green zone, which suggests that there are some concerns about them all. Note also that green coffee beans are not always the only active ingredient, so be sure to check the product label.
It’s also important to note that green coffee beans contain caffeine. Side effects of consuming too much caffeine are all too familiar—difficulty sleeping, rapid or irregular heartbeat, nervousness, nausea, and vomiting. Pregnant and breastfeeding women, or those who have been diagnosed with certain medical conditions (including anxiety, diabetes, irritable bowel syndrome, high blood pressure, or osteoporosis) should check with their doctor before consuming green coffee beans. For more information on caffeine, read the OPSS FAQ on caffeine.
HPRC has received many questions about C4 Extreme and whether or not it will result in a positive drug test. We have posted an OPSS FAQ to answer the question. Be sure to check back often as we add answers to other questions about ingredients in performance and weight-loss supplements and how to choose supplements safely. If you have additional questions about a particular dietary supplement ingredient or product, please use our “Ask the Expert” button located on the OPSS home page.
A Military Times article reports on a recent study of more than 30 of the most popular dietary supplements (in capsule form) sold on military bases analyzed to determine their caffeine content. Of the 20 supplements that listed caffeine as an ingredient on their labels, six did not specify the amount. These same six contained high amounts of caffeine (210-310 mg per serving)—three or more times the amount permitted by law in soft drinks. Five others revealed significantly different amounts—some more, some less—than the quantity stated on the product label.
Consuming too much caffeine can result in health issues. And if you don’t know how much is in the supplement you’re taking, it could be easy to overdo it if you also drink coffee or energy drinks. Visit the Operation Supplement Safety (OPSS) FAQ on caffeine for additional information.
The Air Force is conducting a study on the use of energy drinks among active-duty Air Force personnel and civilians. According to the Army and Air Force Exchange Service (AAFES), Monster Energy was the top-selling cold beverage last year in the AAFES worldwide, and due to continuing concerns about the effects of energy drink consumption, the Air Force has started its own survey that targets 12 bases in Europe and the U.S. For the complete story, read the article in Stars and Stripes.
A number of relaxation beverages have been introduced into the market and are now available to consumers of any age from convenience stores, college campuses, and online vendors. There are recent reports of negative side effects in children and teens from the consumption of these drinks. There are two significant issues with relaxation drinks: First, some of their ingredients, particularly melatonin, have not gone through the Food and Drug Administration’s (FDA) process required for all food ingredients to be designated as safe or “generally recognized as safe” (GRAS). Second, other ingredients such as valerian and caffeine do not have established serving sizes or doses for this type of use. An additional concern is that it is unknown how ingredients might interact. Parents should be concerned about this.
It also may be hard to tell the difference between these drinks and those that have been recognized as safe because their bottles and labels are sometimes similar. A typical consumer may not realize which drinks contain ingredients that might have negative effects. Therefore it’s important to be aware what is in these drinks and to read all labels carefully. Many of these drinks have warnings on their labels that they are not intended for children. For more information about relaxation drinks, their ingredients, and their effects, check out HPRC’s article. Also, visit OPSS (Operation Supplement Safety) for more information about dietary supplement safety and specific ingredients.
Remember, there’s no magic beverage for relaxing or reducing stress. Instead, address those issues in order to get to the bottom of the stress you or your teen might be experiencing. There are strategies that you or your child can use to relax and de-stress in a healthy way. For even more ideas, visit the stress control section of HPRC’s website.
The Centers for Disease Control and Prevention (CDC) has reported that the consumption of energy drinks by service members can lead to sleep deprivation and impaired performance. The report outlines a study of more than 1,200 service members deployed in Afghanistan that found roughly 45% of those surveyed consumed at least one energy drink daily. Those who consumed three or more energy drinks per day—about 14%—had sleep issues that disrupted their performance. While more research is needed to determine the full effects of energy drink consumption on sleep, service members should be aware of their daily caffeine consumption.
This past July, the Military Health System focused on promoting Total Force Fitness, giving priority to seven top areas: tobacco-free living, drug-abuse prevention, healthy eating, active living, injury-free and violence-free living, reproductive and sexual health, and mental and emotional well-being. They suggest managing your own health and wellness by making healthy choices between doctor’s visits. For inspirations and ideas that can help, check out HPRC’s ways to:
- make healthy food decisions for yourself, and your family;
- become tobacco-free and/or reducing substance use;
- be active for yourself, your family; and
- enhance your mental and emotional health.
Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!