“MAHALAGANG PAALALA: Ang _____ ay hindi gamot at hindi dapat gamiting panggamot sa anumang uri ng sakit.”
This disclaimer is seen and heard everywhere. Nutritional supplements are a big business in the Philippines, and according to research, 59% of Filipinos use dietary supplements of some kind.
There’s a nagging question behind this disclaimer, though. If brands admit that what they’re selling has “No Approved Therapeutic Claim,” then what are they for?
Do they even work?
In this post, we’ll learn more about supplementation—its benefits and who it's for.
What Do Our Bodies Do With Vitamins & Minerals?
Vitamins and minerals are essential nutrients that our bodies need to function. One is organic (vitamins), while the other is inorganic (minerals)—and they play pivotal roles in biological processes.
For example, vitamin C is important for synthesizing collagen, aiding wound healing, and acting as an antioxidant. Insufficient vitamin C can result in scurvy, which is characterized by bleeding gums, loose teeth, and skin problems.
Calcium, one of the most important minerals, is essential for building strong bones and teeth. A deficiency in it can lead to osteoporosis—a weakening of bones that increases the risk of fractures.
How much of a specific nutrient your body needs depends on several factors:
Age: Nutrient needs vary throughout life. For example, infants require higher fat intake for brain development, while older adults may need more calcium and vitamin D for bone support.
Gender: Men and women have different nutritional requirements. Men, owing to their metabolic rate, muscle mass, and activity levels, generally use up more nutrients than women.
Physiological Status: Pregnant and lactating women have increased nutrient needs to support fetal growth and milk production.
Physical Activity Level: Active individuals may need more calories and nutrients to have more energy and help with muscle recovery.
Our Food and Nutrition Research Institute (FNRI) has established guidelines to help Filipinos on the appropriate intake levels for some of the most common vitamins and minerals.
Here are the recommended values:
Source: www.fda.gov.ph
Who Needs Supplementation?
Nutrients come from food.
But no single food item has the rainbow of nutrients our body needs. So we need to eat a broad range of food types to cover all our bases.
Individuals who maintain a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats typically get what their bodies need.
And therein lies the rub:
Many people won’t eat vegetables to save their lives.
Others can be allergic to some nutrient-rich foods.
Oftentimes, healthy food may be too expensive.
Sometimes, it can be unavailable.
Medical conditions like celiac disease, Crohn’s disease, or IBS can impair nutrient absorption.
Sometimes folks simply have reduced appetites—like what happens to senior adults.
For one reason or another, people end up not getting the vital nutrients their bodies need.
Supplementation is taking additional nutrients—usually in the form of pills, capsules, powders, or liquids—to support one’s diet.
They are used to fill nutritional gaps, prevent deficiencies, or meet specific health needs when adequate intake from food alone is insufficient.
Who Benefits Most from Supplementation?
The people who stand to benefit most from supplementation include:
#1 Pregnant Women:
During pregnancy, the need for specific nutrients increases to support fetal development. Folic acid, for instance, is crucial in preventing neural tube defects. Health authorities often recommend that women of childbearing age consume 400 micrograms of folic acid daily, either through diet or supplements. Also, prenatal vitamins containing iron support the increased blood volume during pregnancy.
#2 Vegetarians and Vegans:
Plant-based diets lack certain nutrients predominantly found in animal products. Vitamin B12, essential for neurological function, is one such nutrient, and its deficiency can lead to anemia and nerve damage. Iron from plant sources is less readily absorbed, making iron supplementation beneficial for individuals following vegetarian or vegan diets.
#3 Elderly Individuals:
As people age, nutrient absorption declines, leading to potential deficiencies. Vitamin B12 malabsorption is common among older adults, requiring supplementation to maintain nerve function and red blood cell production. Similarly, calcium and vitamin D supplements are often advised to preserve bone health and reduce the risk of fractures.
#4 Individuals with Specific Conditions:
Certain health conditions (or medications) can result in nutrient deficiencies. For example, individuals with lactose intolerance might not consume enough dairy products. In such cases, calcium supplements can help meet the body's requirements.
But for most of the population, the best way to get nutrition is not through the pill, but through the plate.
More Is Not Necessarily Better
When you’re bombarded with messages on the virtues of food supplements, one easily thinks that taking the full cocktail is good.
Yes, vitamins and minerals are essential for maintaining health. But it’s also crucial to recognize that overdoing it can lead to harm. Excessive intake has adverse effects that might even be worse than the deficiency.
Hypervitaminosis A: Too much of a good thing
We know Vitamin A is essential for good vision, immune function, and skin health, right? But the same fat-soluble vitamin can be harmful in excessive amounts.
Too much Vitamin A in the body is toxic. When levels build up over time, an individual can develop blurry vision, bone pain, nausea, mouth ulcers, jaundice, and even hair loss. Worst of all, because excess Vitamin A is stored in the liver, it can lead to liver damage. During pregnancy, hypervitaminosis A has been linked to birth defects.
Someone too keen on Vitamin A’s widely promoted anti-aging powers, not to mention immune boosting, might end up taking too much. Instead of getting its benefits, the individual might reap irreversible damage to not only the liver but also the bones and nervous system.
Our bodies operate on a delicate balance. Every vitamins and minerals have optimum levels—too little can lead to deficiencies, but too much can be toxic. (That’s poison to your body!)
Too much of a specific vitamin or mineral can often cause digestive issues. Too much iron, for example, can lead to nausea, vomiting, and constipation. Too much magnesium can cause diarrhea.
For water-soluble vitamins (like Vitamin C and B-complex), excessive dosages can easily be flushed out through urine. So, it is rare to have lasting damage from them. You will be wasting your money, though, because the excess amount that your body can’t use will only go down the drain, literally.
But the four fat-soluble vitamins (A, D, E, and K) are a different breed. They’re stored in fat and the liver, making excess intake more dangerous. It means that harm might persist for a time even though the individual has stopped the intake.
You need to be careful when supplementing with Vitamins A, D, E, and K.
Toxic levels of Vitamin E, for example, can increase the risk of bleeding in the brain. Excess Vitamin K can cause anemia (due to red blood cells rupturing) and jaundice.
So, we need to get the order of nutrient sources right. Deficiencies can have serious health effects, but the best source of vitamins and minerals is still a well-balanced diet. Supplements should only be used to correct deficiencies when food alone isn’t enough.
Supplements should fill a gap, not replace food.
Food should be our primary source of nutrients. When this is not enough, supplements can come in. Consult your doctor so you can be guided on the proper forms and doses and the interactions and side effects those supplements may have.
BloodWorks Lab is your partner in well-being. If you would like to monitor the state of your health, we are your one-stop shop for a broad array of medical screenings and assessments.
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