Myth: The caffeine in energy drinks can’t hurt me.

Answer: BUSTED!

New federal data shows that emergency room visits are increasingly tied to energy drinks. Comparing the years 2007 and 2011, hospital visits involving energy drinks doubled. In 2011, 20,783 visits cited energy drinks as the primary cause or contributing factor for the visit. Compare that to 10,068 visits in 2007. Caffeine, an ingredient in energy drinks, can cause anxiety, headaches and irregular heartbeats. Those 18 to 25 years of age were by far the largest age group of patients reflected in these visits.

Caffeine is not the only ingredient in energy drinks to be cautious of. These drinks may contain other stimulants like yohimbe. And even if the ingredient is not a stimulant, it may interact with medications you are currently taking. How do you know if the ingredients are safe? One source of information is the Office of Dietary Supplements Fact Sheets – when you click on the ingredient you will see more detailed information including side effects and cautions.

For more information about energy drinks, go to http://missourifamilies.org/features/nutritionarticles/nut242.htm.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: If I buy a supplement with herbs or botanicals, they are safe for me or my family.

Answer: BUSTED!

Are you taking a dietary supplement? You’re not alone. Most adults in the U.S. take one or more dietary supplements either every day or once in awhile.

Many people believe that products labeled "natural" are safe and good for them. This is not necessarily true because the safety of a supplement depends on many things — how it works in the body, how it’s prepared and how much is taken.

Supplements in powder (beverage) & pill forms

Dietary supplements can come in many forms — as a food such as energy bars, drinks or powders, or over-the-counter as pills.

Unlike drugs, there is no law that requires the Food and Drug Administration to "approve" dietary supplements for safety or effectiveness before they are sold. Dietary supplements are not required to be standardized in the U.S.

Be sure to tell your doctor what supplements you are taking so you can be alerted to any reasons you shouldn’t be taking a supplement. This would include a health condition you have, any upcoming surgery you are scheduled for or interactions with regular medicines. For example, St. John's wort may reduce the effectiveness of drugs for heart disease, depression or certain cancers. You can use these fact sheets at http://ods.od.nih.gov/factsheets/list-all/ to find a specific dietary supplement and see if there are any concerns about use.

The information above is adapted from information at http://ods.od.nih.gov/

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: My child needs a daily multivitamin to be covered nutritionally.

Answer: BUSTED!

Children who are growing normally do not need multivitamins. Eating a healthy balanced diet can provide all the nutrients most children need. While many young children are picky eaters, that doesn't necessarily mean that they have nutritional deficiencies. Many common foods are fortified with important nutrients, so your child may be getting more vitamins and minerals than you think.

If your child is a finicky eater, encourage (but don’t force) him or her to try a few bites of new, different, nutritious foods at every meal. It’s normal for kids to be introduced to a food 10 or more times before they feel comfortable trying it. Don’t give up after the first or second try! Additional tips can be found at usda.gov.

Talk with your child's doctor if you are concerned about whether your child is getting the recommended level of vitamins and minerals. If your child's doctor recommends a multivitamin, choose one that is designed for your child's age group and doesn't provide more than 100 percent of the Daily Value of vitamins and minerals. In addition, keep multivitamins out of your child's reach and make it clear that they aren't candy.

For more information on feeding young children, visit missourifamilies.org.

Contributor: Damaris Karanja, MA, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, Karanjad@missouri.edu

Myth: Claims on dietary supplements are always accurate.

Answer: BUSTED!

The U.S. Department of Health and Human Services and Office of the Inspector General analyzed structure/function claims for a sample of 127 dietary supplements marketed for weight loss or immune system support. Claims may describe the role of a nutrient or ingredient and how it affects body structure, for example, “calcium builds strong bones” or how the ingredients maintain structure such as, “fiber maintains bowel regularity.”

Claims were reviewed to see how well they complied with Food and Drug Administration regulations. The report found that 7 percent of the supplements lacked the required disclaimer, and 20 percent included disease claims not allowed on their labels. These results raise questions about the truthfulness of these claims.

Read more of the report at https://oig.hhs.gov/oei/reports/oei-01-11-00210.pdf.

Visit MissouriFamilies.org for more information on choosing supplements.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Probiotics and Prebiotics must be included in a healthy diet.

Answer: Not Necessarily

You don’t necessarily need probiotics – live microorganisms similar to the good bacteria in your intestines – to be healthy. However, they may help with digestion and offer protection from harmful bacteria, just as the existing “good” bacteria in your body already do. Prebiotics are non-digestible food ingredients that enhance the effects of probiotics by stimulating bacteria. Probiotics are found in foods such as yogurt, while prebiotics are found in whole grains, bananas, onions, garlic, honey and artichokes. In addition, both may be added to some foods and are available as supplements.

There is some encouraging evidence that probiotics may help...

1. Treat diarrhea
2. Prevent and treat yeast infections and urinary tract infections
3. Reduce bladder cancer recurrence
4. Treat irritable bowel syndrome
5. Prevent and treat eczema in children
6. Prevent or reduce the severity of flus or colds

Side effects are rare, and most healthy adults can safely add foods that contain prebiotics and probiotics to their diet. Remember, If you’re considering taking supplements check with your doctor or registered dietitian to make sure they are right for you. Probiotics are generally safe for children and may be beneficial for digestive complaints, but research hasn’t clearly indicated any benefits beyond that.

More information on the benefits and risks of probiotics and prebiotics can be found at MissouriFamilies.org

Contributors: Loni Stewart, MU Dietetic Intern & Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: There is little concern about young athletes taking supplements to improve performance because they are legal, and therefore safe.

Answer: Busted!

There are many legal performance enhancers on the market, but that doesn’t mean they are safe. Student athletes may be tempted to try some of these aids in order to improve their performance in competition. However, manufacturers of dietary supplements can make outlandish claims without doing the research to back up those claims. Additionally, effects of long term use are unknown and could be harmful. There is even concern about some of the more well-researched supplements, such as creatine. While creatine has been shown to increase body weight, strength and muscle mass, there are several unpleasant and potentially harmful side effects including nausea, diarrhea, cramping and dehydration.

One of the most serious concerns for young athletes is the potential for them to make the jump from legal to illegal performance enhancers. Studies have shown that users of legal substances are more likely to take illegal drugs, such as anabolic steroids. Once athletes begin to see small improvements in their performance, they can be inclined to seek even greater results from illegal aids that can cause detrimental side effects and long term complications such as heart disease and organ failure.

Eating healthy food and training hard is the best and safest way to improve athletic performance. For more information about supplement use in young athletes, see the Missouri Families article entitled, Pills, powders can’t replace training and diet for young athletes.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: If I take a carnitine supplement it will help me lose fat quickly.

Answer: BUSTED!

Everyone would love to find that ‘magic pill’ that instantly sheds unwanted pounds. The current selection of weight loss pills on the market is endless and each one claims the same results – quick and easy weight loss. Carnitine is currently marketed as another ‘magic pill’ that promises to burn large amounts of fat in a short period of time. Carnitine is involved with the breakdown of fat in the body, and some believe that over-supplementing with this nutrient will cause fast weight loss. While this theory sounds promising, the current research shows that this supplement is not effective for weight loss. There is also concern with consuming greater than 3 grams per day because it has shown side effects that include nausea, vomiting, diarrhea, and could possibly lead to kidney disease. The major concern with carnitine and several other supplements is that the Food and Drug Administration does not regulate or regularly test them, and therefore these products cannot be guaranteed safe.

There is no magic pill!

The best and healthiest way to lose weight is to be physically active and have a well-balanced diet. Visit Missouri Families for additional nutrition and health information.

Contributors: Andrea Cossetta, St. Louis University Dietetic Intern & Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: Herbal supplements are a safe and inexpensive alternative for some prescription medications.

Answer: It depends...

Only after you consult with your doctor.

While some herbal supplements have been around for thousands of years, that does not mean they should be used in place of prescription drugs. The laws for herbal supplements are very loose compared to the laws for prescription drugs. That is why in this country it is a “buyer beware” market for herbal supplements.

Before taking any herbal supplement, consult with your doctor. When taken together, herbal supplements can interact with prescription drugs and cause harmful side effects. Additionally, before taking any herbal supplement find out more about it from a reliable source.

For more information about herbal supplements, check out http://missourifamilies.org/features/nutritionarticles/additives.htm

Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu

MYTH: I have to take supplements to be healthy.

Answer: MAYBE.

All of the nutrients you need can be obtained from eating food. The various compounds in foods work together to help your body absorb nutrients. Because of the interaction of different food components, it is best to view foods as your source of nutrients.

However, some groups of people may benefit from taking supplements for specific health needs. If any of the below apply to you, ask your physician or registered dietitian if you need to take a supplement:

• your busy lifestyle keeps you from eating the recommended amount of foods from MyPyramid;
• you are on a very low-calorie weight loss diet (1200 calories daily);
• you are elderly and not eating as much as you should;
• you are a strict vegetarian;
• you can't drink milk or eat cheese and yogurt;
• you are a woman of childbearing age who doesn't eat enough fruits, vegetables, beans, and grains;
• you are pregnant or lactating.

If you decide to take a supplement, be sure to follow the recommended dosage on the label. While supplements can be beneficial, they can also be dangerous when taken in large doses.

For more information about dietary supplements, refer to Dietary Supplement Fact Sheet.