On the product, you will also find an expiration date. Do not use supplements that are older than their expiration date, as you may not receive their full benefit. In some cases, they could break down into other compounds that are not necessarily good for the body. For instance, fish oils that are kept too long or are left to degrade may develop a fishy odor, which indicates that they have become rancid.
You will also have to use some common sense when it comes to evaluating the appearance of the supplement. If you are used to a supplement appearing in a certain way—let's say it's a white tablet—and then you notice that the same pills from the same bottle are starting to look a little yellow or developing small specks, that's a good indication that they have changed in some way and you should discontinue use, regardless of the expiration date.
MACRONUTRIENTS
The word macronutrients designates nutrients we need to eat in relatively large (“macro”) quantities, usually in gram amounts. They include the nutrient trio: carbohydrates, fats, and proteins. There may be times we need special forms of these macronutrients, like a powdered fiber (nondigestible carbohydrate) supplement to support the movement of the gut or a fish-oil capsule to give us the right proportion of essential fats. Macronutrients are used for energy in the body as each of them supplies calories, but they are also involved in maintaining structural and physiological aspects. For example, not only are fats a rich source of energy, but their presence in the cell membrane (the outer wall of a cell) will determine how well that cell will let nutrients and waste products in and out. With a diet too low in unsaturated fats (fats that are fluid at room temperature, like vegetable oils), transport of substances in and out of the cell may be less rapid and the way the cell communicates inside its walls could dramatically change. For example, if your brain does not have sufficient levels of unsaturated fats (particularly the type referred to as “omega-3” fats), it can experience changes in how neurotransmitters flow between nerve cells. In the end, your behavior can even be affected. Insufficient unsaturated omega-3 fats have been associated with mood changes like depression.
The ratio between the three macronutrients is commonly most touted. Active debate in the nutrition community continues on the ideal proportion of carbohydrate, fat, and protein in relation to another—you might be aware of this because these ideas trickle toward consumer awareness in the form of books and radio or TV shows with experts talking about whether the ‘ideal’ diet should be “low-fat,” “low-carbohydrate,” or “high-protein,” to name a few of the commonly tossed-around diet labels.
PROTEIN
The foundation of the body—the muscle, skin, bones, and immune system—relies on the solid, durable structure of protein. Protein is a highly organized macronutrient that can be disassembled into its amino acid building blocks and used for the layers of muscle, for antibodies that protect the body from outside invaders, and for interlacing circuits of hormones and enzymes. The body would be jelly without protein. Protein allows us to have a structure and the ability to be stable, yet in motion.
There are about twenty essential amino acids that must be eaten in the diet. The body can also make a variety of (nonessential) amino acids. Various types of supplement protein powders are available: soy, whey, rice, pea, and hemp are some of the popular ones. Individuals with allergies to these sources should avoid using them. Soy and dairy are common allergens, which make rice, pea, and hemp viable alternatives. Probably the biggest users of protein powders are people who are interested in bulking up their muscle; however, these powders can be valuable to people who have difficulty keeping on weight (for example, in cancer patients or in those with eating disorders), who want a quality source of protein because they may be missing it in their diet (for example, vegans), or for aging adults when there is a decline in muscle mass. Note: Individuals with kidney disorders should consult with their healthcare professional on the amount of protein they need since too much protein can be taxing for the kidneys.
FAT
Fat is an underestimated, much maligned macronutrient. Unfortunately, the food industry has encouraged some degree of fat phobia by introducing a plethora of “fat-free” products in the 1990s, and health opinion leaders have been chanting the low-fat mantra for several years. As a result, people are skeptical about eating this essential nutrient.
Fat is unique among the macronutrients in that it is the most concentrated source of energy (one gram of fat yields nine calories versus the four calories each from carbohydrates and protein), which is likely the root of its bad reputation. Fat pervades the body: every cell in the body needs a membrane made of fat, and most of our brain tissue (estimates are as high as sixty percent) is fat.
Within the fat nutrient group are saturated fats (generally animalbased fats, except tropical oils, like coconut and palm oils) and unsaturated fats (typically plant-based fats). The body cannot make certain unsaturated fats (omega-6 and omega-3 fats), so they have been called essential fats, meaning that we must eat them. If we don't eat enough of these fats relative to other dietary fats, our vision worsens, our skin becomes rough, our hair can fall out, and our nails fray.
Due to their high quantity in the brain, these fats are also important for behavior. We can't concentrate or feel good without them. Supplemental forms of essential fats include liquid or soft gels containing fish oils (high in omega-3 fats called eicosapentaenoic acid, or EPA, and docosahexaenoic acid, DHA), flaxseed oil, borage-seed oil, and evening primrose oil.
CARBOHYDRATE
The majority of what most people eat (usually fifty to sixty percent of calories) is carbohydrate, a macronutrient used primarily for energy (glucose). Carbohydrates are divided into two categories: simple and complex. Simple carbohydrates are very sweet because they are composed of only one or two units of sugar like sucrose (white table sugar), fructose (fruit sugar), and lactose (milk sugar), so they are easy to absorb. Complex carbohydrates are longer chains of sugars that typically aren't as sweet because they need to first be broken down into smaller units; some of them (fibers) cannot be fully digested and absorbed, while others (starches) can.
Since carbohydrates, for the most part, readily break down into the simple fuel the body needs, there is a tendency for people to use them to feel energized. One of the best strategies for maintaining energy throughout the day is to ensure that your blood-sugar levels stay constant by eating sufficient amounts of complex carbohydrates, or foods/supplements high in fiber. Ideally, it is favorable to eat high-fiber foods like legumes (good examples include lentils, black beans, edamame), vegetables, whole grains (think brown rice instead of white rice!), and some fruits regularly throughout the day. However, there are some individuals who may feel that they need more fiber, whether due to issues they may have with their gut, blood sugar or cholesterol control, or with their bowel movements. For these and perhaps other reasons, it may make sense to use a concentrated fiber supplement (for example, psyllium, flaxseed meal, inulin). It is important to remember, however, to drink adequate water when taking fiber supplements. If you are not used to taking fiber, make sure that you start slow and ramp up to the recommended dose over the course of several days. Without taking these precautions, you may be subject to effects like gastrointestinal bloating, gas, and constipation.
If we are not getting enough complex carbohydrates and eating too many simple ones, we are apt to deplete our energy reserves quickly. Simple carbohydrates like those found in table sugar or fruit juice are rescuer nutrients—like mini life preservers, they come into the body and keep it afloat with a quick burst of energy. The problem is that we can't live our entire lives in short, intense, and repeated energy bursts. Instead, we need long-term, sustained energy to live fully. Fortunately, there is a way to harness and direct our energy with the help of carbohydrates without feeling stressed or depleted. Making the switch from a diet heavy in simple sugars to one that is primarily complex carbohydrates can put us on the path to successfully being able to wield our inner