With multiple nutrition supplement chain stores opening in State College, many students may be wondering whether or not they should take supplements.  The number of protein powders and vitamin supplements on the market can definitely cause consumers to feel confused and overwhelmed. Don’t worry, a dietitian can help you to become a more informed consumer!

Many students find protein powders to be a fast and convenient source of nutrition. Whey protein, which contains branched chain amino acids, is a popular protein powder. However, supplements are not regulated by the FDA in the same way that food and medication are regulated. Supplements can be put on the market without any proof that they are safe or that they work. The FDA can remove the product from the market later if they deem it to be unsafe.  The good news is that animal and vegetable sources of protein can meet all of your protein needs. If your goal is to build muscle, be sure to get a variety of protein from foods like chicken, fish, lean beef, low-fat dairy, nuts, tofu and beans. Fast and convenient food sources of protein include individually packaged servings of tuna, chicken, chocolate milk, cheese sticks, peanut butter, hummus, and trail mix.  The Recommended Dietary Allowance (RDA) for protein is [0.8 x your body weight in kg = _____ g protein/day].

When it comes to vitamins and minerals, most people can meet their nutritional needs by eating a well-balanced diet. Researchers have found that fruits and vegetables have protective properties that prevent cancer, while vitamins supplements do not.

The bottom line: Real food is the best fuel source for your body, and most healthy people can meet all of their nutritional needs with food alone. Your energy levels are best when you eat a balanced diet, get adequate sleep, and exercise regularly. If you’d like more help with planning a healthy well-balanced diet, make an appointment with a dietitian by calling 814-863-0461 or by visiting the UHS website.