Field to Fork: Vigilant with Vitamins.
I am not sure about you, but when I first started getting into the “world” of nutrition I decided that I needed to start taking supplements to make me “healthier”. I recall taking basic things like vitamin C and Calcium but would often find myself researching about various supplements. At the time a “hot” item was Garcinia Cambogia, a dietary supplement marketed to assist with fat loss, specifically abdominal fat. Of course this peaked my interest because my body has a tendency to gain weight in my abdominal section. (I know lucky me!) So I did what most consumers do, I listened to a talk show with a specific doctor (who’s name I will not mention) and I was sold. I went to the store, and started taking it like it was no big deal.
It wasn’t until I was enrolled in my nutrition classes at my university where I properly learned about supplementation and medications. Essentially, I neglected to educate myself on the topic with proper resources that are backed by scientific research. I also was simply uninformed that supplements are not regulated by the Food and Drug Administration (FDA) the same way prescription medications are. Companies may offer supporting evidence that implies the product is safe, but more often than not this statement is followed by “This statement has not been evaluated by the Food and Drug Administration.”(NIH, 2020).
This is not to say that all supplements, vitamins and minerals are “bad”. There are countless benefits to taking supplements such as vitamin C and Zinc for immunity protection, Calcium for bone health and vitamin D for countless roles in the body as well as mental health benefits just to name a few. Supplements are a great option for individuals who are vitamin deficient for numerous reasons. That being said, it is critical to be informed about the supplements that we are taking. This is imperative in order to prevent toxicities, drug interactions, organ damage, digestive issues, etc.
In doing research on Garcinia Cambogia it was extremely difficult to find credible sources on the topics. Which is in conjunction to the issue of supplementation variances by the FDA. The small amount of credible sources I found indicated GC extract has “exhibited anti-obesity activity including reduced food intake and body fat gain by regulating the serotonin levels related to satiety”.(Semwal R, Semwal D, Vermaak., 2015.) Along with the potential inhibitory effect of ATP in the conversion process in the Krebs cycle along with possible anti-inflammatory effects. Yet, on the contrary the articles blatantly state that this supplement is being repeatedly sold although there is a possible toxicity that has been of concern and in some cases has shown to cause liver damage.(Semwal, 2015.)
The world of supplements, vitamins and minerals can be overwhelming and down right confusing. My goal is not to persuade individuals one way or another on the topic. It is simply to educate and inform. An easy rule of thumb is to eat a diet that has a wide variety of colors. The saying “eat the rainbow” is a simple and easy way to ensure you are getting a wide variety of nutrients through the foods we eat.
Disclosure: It is critical to check with your medical doctor before adding any additions to your diet.
Sources:
National Institute of Health (NIH). Dietary Supplements: What You Need to Know. 2020,https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx/#:~:text=For%20example%2C%20too%20much%20vitamin%20A%20can%20cause,dietary%20supplements%20if%20you%20are%20pregnant%20or%20nursing.
Semwal RB, Semwal DK, Vermaak I, Viljoen A. A comprehensive scientific overview of Garcinia cambogia. Fitoterapia. 2015 Apr;102:134-48. doi: 10.1016/j.fitote.2015.02.012. Epub 2015 Feb 27. PMID: 25732350.,https://pubmed.ncbi.nlm.nih.gov/25732350/
https://www.drugs.com/medical-answers/garcinia-cambogia-safe-3044564/
