Do you really need to take a supplement?

Welcome to Doctor's Corner, where medical experts from Makati Medical Center will answer health questions from readers! Got a question? Send them over to comment@gmanews.tv.

Q: What are supplements for? Do I really need them?

As the term suggests, a supplement is an add-on to a diet of conventional food. Available in tablet, capsule, soft gel, gel cap, powder, bar, gummy, and liquid forms, supplements are prescribed with the aim of treating or preventing certain diseases.

Examples of supplements are vitamins (from individual ones like vitamin C to multivitamins), minerals (iron, calcium, magnesium, zinc), botanicals or herbs (ginger, gingko biloba, green tea), botanical compounds (resveratrol, caffeine), amino acids (the mood- and sleep-regulating tryptophan, and the protein building block glutamine), and probiotics (live bacteria and yeast that promote gut health).

Do they really work?

Yes, especially if you have specific nutritional deficiencies. Women who bleed heavily during their periods or are pregnant or breastfeeding could use an iron supplement as they are at risk of developing iron-deficiency anemia. Older adults who are constipated and those who do not eat enough fruits and vegetables can find relief in a fiber supplement.

Personally, I would rather you get your nutrients from real food. Make sure your meals include lean protein like chicken, which is rich in B vitamins like niacin, B6 and B12, plus selenium and phosphorus; or fish, that has omega-3 fatty acids and vitamin D, B2, iron, and zinc. Also, that you favor fresh fruits and vegetables in a variety of colors for vitamin C, A, and folic acid and minerals like potassium and magnesium over fast food and ultra-processed food.

Any dangers in taking a supplement?

Yes. Even if they’re “supplements,” they can still have adverse effects. They could interact with medicines you’re already taking, affect the results of your lab tests, or create new health problems. Taking too much calcium, for instance, can lead to constipation and kidney stones, while high doses of vitamin E can make blood clot less, putting you at risk of internal bleeding. Replacing your prescription medication with supplements can threaten instead of saving your life.

Before you take any supplement, consult a doctor who can determine if you really need one. There are daily recommended allowances for supplements, so your family physician can indicate how often and how long you can take them. Expect periodic monitoring through lab tests to see if the supplements are working or can be discontinued once your deficiency is resolved. 

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Maricar Madridejos Esculto-Khan, RND, MD is a Medical Nutrition Specialist, Internist, Registered Nutritionist Dietitian, and Certified Nutrition Support Clinician (CNSC). She is the Head of the Nutrition and Dietetics Department and Chair of the Nutrition Management Team (NMT) at Makati Medical Center.