Vitamins
and Supplements - men vs women
Contributed By: Dick
Rafoth MD from cyclingforums
Dietary
supplements are often used by competitive cyclists
with the hope that they will improve their physical
performance. A list of commonly used vitamins,
minerals, and other herbal and organic compounds
(with the editor's comments) can be found in the
section on nutritional supplements. Do male and
female athletes have different needs for
supplements? Are supplements used differently in men
and women athletes?
Before
answering this question, remember that one should be
skeptical about unbelieveable claims for all these
products. And unless they are proven in well
designed, blinded studies, assume that a claim which
sounds too good to be true, probably is. There are
few shortcuts for a well designed training program
supported with sound nutrition. And although there
may be little risk in trying supplements in
addition, there is a monetary cost for those on a
limited budget for their athletic pursuits, as well
as the potential to lose focus on the need for a
good training program.
Based
on the scientific and nutritional literature (double
blind studies not annecdotal or personal experience)
only two supplements (both minerals) have been shown
to be needed in differing amounts by men and women -
calcium and iron.
Calcium
is the major mineral involved in bone growth and
repair. There is no evidence that calcium
supplements are needed by male athletes. The same is
true of the average female involved in regular,
vigorous physical activity. The exception is the
female athlete who, because of the intensity of her
training, has become amenorrheic. Amenorrhea is the
abnormal suppression of the menstrual cycle and is
associated with hormonal changes that can affect
bone formation. Recent evidence has suggested that
the positive effects of exercise on bone formation
noted in all athletes will act to minimize the
effects of amennorrhea in this specific group as
well, and at this time there is still a lack of
consensus as to the absolute need for calcium
supplements in this group.
Iron
needs have been studied extensively in athletes. A
deficiency state does occur on occasion resulting in
a negative effect on performance. Once again, this
is more of a problem for the woman athlete because
of the additional iron needed to replace menstrual
blood loss. When the US Olympic team team was tudied,
it was found that 20 to 30 percent of the female
athletes did not get adequate iron in their diet
alone. But iron is toxic in excessive amounts, so
any question as to a deficiency state should be
resolves with a screening blood count and serum iron
or ferritin assay before starting routine
supplements.
Aside
from these two minerals, the need for all other
minerals, vitamins, and herbal supplements is the
same in both sexes.
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