% DV of Macronutrients & Micronutrients & Dietary Supplements

Added sugars                         50g

Biotin                                        30mcg

Calcium                                    1300mg

Chloride                                   2300mg

Choline                                     550mg

Cholesterol                             300mg

Chromium                                35mcg

Copper                                     0.9mg

Dietary Fiber                           28g

Fat                                             78g

Folate/Folic Acid                    400mcg DFE

Iodine                                       150mcg

Iron                                           18mg

Magnesium                             420mg

Manganese                             2.3mg

Molybdenum                          45mcg

Niacin                                       16mg NE

Pantothenic Acid                  5mg

Phosphorus                            1250mg

Potassium                               4700mg

Protein                                     50g

Riboflavin                                1.3mg

Saturated fat                         20g

Selenium                                 55mcg

Sodium                                    2300mg

Thiamin                                   1.2mg

Total carbohydrate              275g

Vitamin A                                900mcg RAE

Vitamin B6                              1.7mg

Vitamin B12                            2.4mcg

Vitamin C                                90mg

Vitamin D                                20mcg

Vitamin E                             15mg alpha-tocopherol

Vitamin K                                120mcg

Zinc                                          11mg

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Units of Measure Key:

g = grams
mg = milligrams
mcg = micrograms
mg NE = milligrams of niacin equivalents
mcg DFE = micrograms of dietary folate equivalents
mcg RAE = micrograms of retinol activity equivalents
IU = international units

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Here are a few of the benefits of certain viamins and minerals;

Vitamin D - along with calcium play a critical role in bone health.  However, excess vitamin D can cause weight loss, excessive urination and heart arrthymia.

Vitamin E - best known for being an antioxidant and may reduce risk of cancer and heart disease.

Vitamin K - helps increase bone protein content and improve strength.

Vitamin C - helps form collagen.

Vitamin B complex - are primarily involved in macronutrient metabolism.

Magnesium - helps with improved aerobic capacity and blood pressure and helps reduce muscle cramping.

Iron - helps athletes that incur impact which can disrupt the red blood cell's integrity and cause iron loss.

Dietary supplements are products intended to supplement the diet that contains one or more of the dietary ingredients; vitamin, mineral, herb and amino acid.  Dietary supplements are divided into two categories; Health supplements and Performance supplements.  

 

Generally, to the extent a product is intended to treat, diagnose, cure, or prevent diseases, it is a drug, even if it is labeled as a dietary supplement. Supplements are ingested and come in many forms, including tablets, capsules, soft gels, gel caps, powders, bars, gummies, and liquids.

Common supplements include:

• Vitamins (such as multivitamins or individual vitamins like vitamin D and biotin).

• Minerals (such as calcium, magnesium, and iron).

• Botanicals or herbs (such as echinacea and ginger).

• Botanical compounds (such as caffeine and curcumin).

• Amino acids (such as tryptophan and glutamine).

• Live microbials (commonly referred to as “probiotics”).

Dietary supplements used specifically for performance are classified as ergogenic aids.

 

Omega 3 dietary supplements, often supplemented as fish oil, omega 3 may be important for the prevention of cardiovascular disease (reduction of tryglycerides) and neurological development.  Ingesting at least 250mg of fish oil is required to begin having positive health outcomes

 

Categories of sports nutrition supplements and ergogenic aids include sports drinks, protein supplements, creatine and performance enhancers. It is important to remember that supplements are not monitored by the FDA prior to going on the market. 

Creatine supplements help to add mass, strength and fatigue resistance, especially creatine monohydrate.  However, those with kidney issues should have doses up to only 3g per day.  Others 5g per day, but those with greater-than-average muscle mass may require more - up to 10g per day.  Creatine is a naturally produced compound made from three amino acids; methionine, arginine and glycine.  It is produced in the liver and kidneys, but is primarily stored in skeletal muscle where it is able to exert its primary function.  Creatine works as a backup to ATP, allowing muscle fibers to continue strong contractions during approximately the first 15 seconds of exercise.

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​According to the University of California, Davis Health, there's no scientific evidence to support products that claim they'll increase muscle size, strength, energy or athletic performance. But many athletes look for any way to gain an edge on their competition or quickly reach their personal goals.

People are often swayed by clever marketing techniques, videos on social media, or professional athletes who endorse nutritional supplements. Often, "experts" who aren't qualified or don't have a background in nutrition make inaccurate claims about these products.

It's also important to note that high levels of specific amino acids can potentially produce a toxic effect. It can place an extra burden on your kidneys and contribute to kidney failure in the long-term.

Unnecessarily adding individual vitamins and minerals into your diet can also create imbalances within your body. This can lead to major changes or long-term health effects. Unnecessary supplements can be potentially toxic and may reduce your body's ability to absorb other nutrients.

One example comes from a 2022 report released by the U.S. Food and Drug Administration (FDA). The report included information that some bodybuilding products posed serious health risks.

The FDA found that some products that claimed to help build muscle mass and strength illegally contained steroids or steroid-like substances that can cause series liver injury. Many of these bodybuilding products were labeled as "dietary supplements" in stores and online. This all came to light after the FDA received hundreds of reports of adverse reactions to some supplements.

In cases like this, it can be hard for the FDA to regulate and find the sellers, especially if the products are sold only online. Retailers and websites will often change their name or relabel their products to evade authorities and scam customers, according to the FDA.