ROJoson PEP Talk: Food Supplements – Are They Necessary?

1. Empowerment
objective - for
laypeople to have
an understanding
of whether FOOD
SUPPLEMENTS are
necessary to
STAYING HEALTHY.
Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?

2. Empowerment
objective - for
laypeople to have
an understanding
of whether FOOD
SUPPLEMENTS are
necessary to
STAYING HEALTHY.
Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
I have a Patient
Empowerment
Program in which I
like to empower the
lay people or
patients to take
control in the
management of
their health.

3. Empowerment
objective - for
laypeople to have
an understanding
of whether FOOD
SUPPLEMENTS are
necessary to
STAYING HEALTHY.
Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What I have in mind
in my PEP TALK
which may run for 3
years is to empower
at least 30 persons,
with my family
members and my
patients as a
priority. This is my
key performance
indicator.
I hope you will be in
my group of 30.

4. Empowerment
objective - for
laypeople to have
an understanding
of whether FOOD
SUPPLEMENTS are
necessary to
STAYING HEALTHY.
Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
I launched this PEP
TALK on May 15,
2021 with MODULE
on COVID19.
2nd Module: PATIENT
EMPOWERMENT
3rd Module: PATIENT
MANAGEMENT
PROCESS
4th Module: RIGHTS
IN PATIENT
EMPOWERMENT

5. Empowerment
objective - for
laypeople to have
an understanding
of whether FOOD
SUPPLEMENTS are
necessary to
STAYING HEALTHY.
Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
5th Module: STAYING
HEALTHY AND
CONTENTED
6 Parts
• Introduction and
Intentional Living Plan
• Healthy Lifestyle Plan
• Screening and Periodic
Health Check
• Early Diagnosis and
Early Treatment
• First Aid and Basic
Medical Care
• Food Supplements –
Are They Necessary?

6. Empowerment
objective - for
laypeople to have
an understanding
of whether FOOD
SUPPLEMENTS are
necessary to
STAYING HEALTHY.
Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
My PEP TALK today
is entitled: Staying
Healthy and
Contented – Food
Supplements – Are
They Necessary?

7. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are food supplements?
Food supplements are products that
are added to the regular diet.

8. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
There are various terms encountered in the
literature:
• food supplements
• dietary supplements
• nutritional supplements
• health supplements
• pharmaceutical supplements
• nutraceutical supplements
For our purpose,
let’s consider all the
terms as one and the
same thing and
let’s operationally
define supplements
as products taken
orally to
supplement one’s
regular diet for
one reason or
another.

9. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The products may be
• vitamins
• minerals
• amino acids
• fatty acids
• enzymes
• botanicals
• and other substances
delivered in the form of tablets, capsules, liquids,
powders, chewables, etc.,
either singly or combined in a mixture.
For our purpose,
let’s consider all the
terms as one and the
same thing and
let’s operationally
define supplements
as products taken
orally to
supplement one’s
regular diet for
one reason or
another.

10. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The human body needs nutrients, and proper
amount at that, in the food to stay alive and to be
able to function properly and maintain health.
Since the human body does not synthesize
nutrients, they must be obtained from the diet,
making them “ESSENTIAL.”
We will be encountering this term “ESSENTIAL”
often in this discussion.
It means those that cannot be synthesized by the
body and, therefore, must be supplied.
Before I go to the
discussion proper,
let’s start with some
introductory
concepts.

11. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Nutrients are chemical compounds in the foods.
One categorization of nutrients is whether they are
organic or inorganic.
Those nutrients that contain carbon are called
organic while those that do not contain carbon are
called inorganic.
Examples of organic nutrients are carbohydrates,
proteins, fats, vitamins, amino acids, fatty acids,
enzymes, and botanicals.
Examples of inorganic nutrients are the minerals
(such as iron, selenium, and zinc) and water.

12. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Another categorization is whether the nutrients are
macronutrients or micronutrients.
Macronutrients are those nutrients that the body
needs in large amounts.
Examples are carbohydrates, proteins and fats.
Micronutrients are those nutrients that the body
needs in smaller amounts.
Examples are vitamin and minerals.

13. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
When we talk of regular diet,
we talk of the general or normal diet which should
contain the essential macronutrients and
micronutrients for adequate nutrition.
We also talk of balanced and varied diet which
should contain the essential macronutrients and
micronutrients for adequate nutrition so that there
is no need for supplements anymore.

14. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Only those who cannot eat adequately or
have malabsorption diseases
will need supplements
as we operationally define
supplements as products taken orally to
supplement one’s regular diet.
These are rightfully the indications for food
supplements.

15. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The products may be
• vitamins
• minerals
• amino acids
• fatty acids
• enzymes
• botanicals (herbs)
• and other substances
delivered in the form of tablets, capsules, liquids,
powders, chewables, etc.,
either singly or combined in a mixture.
Let’s go back to the
FOOD
SUPPLEMENTS.
We operationally
defined them as
products taken
orally to
supplement one’s
regular diet for
one reason or
another.

16. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The products may be
• vitamins
• minerals
• amino acids
• fatty acids
• enzymes
• botanicals
• and other substances
delivered in the form of tablets, capsules, liquids,
powders, chewables, etc.,
either singly or combined in a mixture.
Let’s go back to the
FOOD
SUPPLEMENTS.
We operationally
defined them as
products taken
orally to
supplement one’s
regular diet for
one reason or
another.
Synthetic Nutrients
Food Supplements

17. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Synthetic Nutrients vs Natural
Nutrients
Natural nutrients are those obtained
from whole food sources in diet.
Synthetic nutrients are those made
artificially, in an industrial process.

18. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Synthetic Nutrients vs Natural Nutrients
Some bottom line
Getting natural nutrients from whole foods is
always a better option.
This is because when you eat real food, you’re not
consuming single nutrients, but rather a whole
range of vitamins, minerals, co-factors and enzymes
that allow for optimal use by the body.
Without these additional compounds, synthetic
nutrients are unlikely to be used by the body in the
same way as their natural counterparts.
For example,
studies show that
natural vitamin E is
absorbed twice as
efficiently as
synthetic vitamin E.
It is unclear how well
synthetic nutrients
are absorbed and
used in the body.

19. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Synthetic Nutrients vs Natural Nutrients
Some bottom line
There is higher risk for side effects with
synthetic nutrients because of industrial
processing of the products.

20. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Vitamins as a Nutrient
Vitamins are a group of substances that are
needed for normal cell function, growth,
and development of the human body and
are required in small quantities in the diet
(micronutrients)
Natural Nutrients vs
Synthetic Nutrients
Getting natural
vitamins from whole
food is better than
synthetic vitamins.

21. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Vitamins
There are 13 essential vitamins. Essential means the body
can't make or can't make in sufficient quantity.
 Vitamin A
 Vitamin C
 Vitamin D
 Vitamin E
 Vitamin K
 Vitamin B1 (thiamine)
 Vitamin B2 (riboflavin)
 Vitamin B3 (niacin)
 Vitamin B6 (pyridoxine)
 Vitamin B12 (cyanocobalamin)
 Pantothenic acid (B5)
 Biotin (B7)
 Folate (folic acid or B9)
Natural Nutrients vs
Synthetic Nutrients
Getting natural
vitamins from whole
food is better than
synthetic vitamins.

22. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Minerals as Nutrients
Minerals, just like vitamins, are a group of
substances that are also needed for normal
cell function, growth, and development of
the human body.
Essential minerals are categorized into
macrominerals (larger amounts needed)
and trace minerals (small amounts needed).
Natural Nutrients vs
Synthetic Nutrients
Getting natural
minerals from whole
food is better than
synthetic minerals.

23. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Minerals
There are 16 essential minerals that the body must
have appropriate amounts for health.
Macrominerals (7) -
 Calcium
 Chloride
 Phosphorus
 Potassium
 Magnesium
 Sodium
 Sulfur
Natural Nutrients vs
Synthetic Nutrients
Getting natural
minerals from whole
food is better than
synthetic minerals.

24. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Minerals
There are 16 essential minerals that the body must
have appropriate amounts for health.
Trace Minerals (9) -
 Chromium
 Copper
 Fluoride
 Iodine
 Iron
 Manganese
 Molybdenum
 Selenium
 Zinc
Natural Nutrients vs
Synthetic Nutrients
Getting natural
minerals from whole
food is better than
synthetic minerals.

25. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Amino Acids as Nutrients
Amino acids are a group of substances that
are also needed for normal cell function,
growth, and development of the human
body.
Natural Nutrients vs
Synthetic Nutrients
Getting natural
amino acids from
whole food is better
than synthetic amino
acids.

26. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Amino Acids
There are 9 essential amino acids:
 Histidine
 Isoleucine
 Leucine
 Lysine
 Methionine
 Phenylalanine
 Threonine
 Tryptophan
 Valine
Natural Nutrients vs
Synthetic Nutrients
Getting natural
amino acids from
whole food is better
than synthetic amino
acids.

27. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Fatty Acids as Nutrients
Fatty acids are a group of substances that
are also needed for normal cell function,
growth, and development of the human
body.
There are 2 essential fatty acids:
 alpha-linolenic acid (omega-3 fatty acid)
 linoleic acid (omega-6 fatty acid)
Natural Nutrients vs
Synthetic Nutrients
Getting natural fatty
acids from whole
food is better than
synthetic fatty acids.

28. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Enzymes as Nutrients
Enzymes are proteins that help speed up chemical
reactions that are involved in digestion, liver
function, blood coagulation, breathing,
reproduction, healing, growth and other biological
activities.
Examples of enzymes:
 Carbohydrase breaks down carbohydrates into
sugars.
 Lipase breaks down fats into fatty acids.
 Protease breaks down protein into amino acids.
Natural Nutrients vs
Synthetic Nutrients
Getting natural
enzymes from whole
food is better than
synthetic enzymes.

29. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Botanicals as Nutrients
A botanical is a plant or plant part valued
for its medicinal or therapeutic
properties, flavor, and/or scent. Herbs and
spices are a subset of botanicals.
Products made from botanicals that are used to
maintain or improve health are sometimes called
herbal products, botanical products, or
phytomedicines.
Examples of botanicals: ginseng and guarana
Natural Nutrients vs
Synthetic Nutrients
Getting natural
botanicals from
whole food is better
than synthetic
botanicals.

30. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The products may be
• vitamins
• minerals
• amino acids
• fatty acids
• enzymes
• botanicals
• and other substances
delivered in the form of tablets, capsules, liquids,
powders, chewables, etc.,
either singly or combined in a mixture.
Let me repeat:
There are natural
and synthetic
micronutrients.
FOOD SUPPLEMENTS
are synthetic
nutrients.
Getting natural
nutrients from whole
foods is always
better than synthetic
nutrients.
Synthetic Nutrients
Food Supplements

31. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Whole foods offer three main benefits over dietary
supplements:
 Greater nutrition. Whole foods are complex,
containing a variety of the micronutrients
needed by the body.
 Essential fiber. Whole foods, such as whole
grains, fruits, vegetables and legumes, provide
dietary fiber.
 Protective substances. Many whole foods
contain chemicals that promote health, such as
antioxidants.

32. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The human body needs whole food and its
nutrients to stay alive and to be able to
function properly and maintain health.
[GIVEN].
The whole foods must be ADEQUATE and
eaten in MODERATION (meaning not too
much and not too little also).
Adequate - sufficient amounts of each
essential nutrient, as well as fiber and
calories.

33. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The human body needs whole food and its
nutrients to stay alive and to be able to function
properly and maintain health. [GIVEN]
The whole foods must be balanced.
A balanced diet results when one does not
consume one nutrient at the expense of
another, but rather get appropriate
amounts of all nutrients.

34. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The human body needs whole food and its
nutrients to stay alive and to be able to function
properly and maintain health. [GIVEN]
The whole foods must be varied.
This means eating a wide variety of foods in
the right proportions.
Why vary the foods?

35. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Why vary the foods?
In nature, no food or drink contains all the essential
nutrients, especially in the right proportions, so no
food by itself can completely satisfy our dietary
needs.
This is why it’s important to vary our food choices
and have a proper mix of different foods. This way
we reduce the risk of nutritional imbalances and
deficiencies and at the same time promote the
consumption of the right amount of each nutrient.

36. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Why vary the food?
A varied diet not only guarantees greater health
benefits but is also the best way to satisfy our
tastes and combat the monotony of a diet that is
imbalanced and/or characterised by a limited
number of foods.

37. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Eating a varied, well-balanced diet means eating a
variety of foods from each of the different FOOD
GROUPS daily, in the recommended amounts.
The nutrients contained in the FOOD GROUPS are
the following: carbohydrates, proteins, fats,
vitamins, minerals, amino acids, fatty acids,
enzymes, fiber and water.
Food groups are used to SIMPLIFY dietary
recommendations instead of specifying nutrients.
There are different
food group
recommendations (5
to 7) depending on
the countries and
advocates.
In the Philippines,
food groups are
contained in the PH
FOOD PYRAMID.

38. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The basic 5 food groups:
• Fruit and vegetables
• Starchy food
• Dairy
• Protein
• Fat

39. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The 5 food groups (Australia):
• Vegetables and legumes
• Fruit
• Grain (cereal) foods
• Lean meats and poultry, fish, eggs,
tofu, nuts and seeds, and legumes/
beans
• Milk, yoghurt, cheese and/or their
alternatives

40. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The 6 food groups:
• bread, cereal, rice, and pasta group (grains)
• fruit group
• vegetable group
• meat, poultry, fish, dry beans, eggs, and nuts
group (protein)
• milk, yogurt, and cheese group (dairy)
• fats, oils, and sweets group

41. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Philippine Food Groups and Pyramid
• Rice, Corn, Root Crops, Bread and Noodles
• Fruits
• Vegetables
• Milk and Milk Products
• Egg, Dried Beans and Nuts
• Fish, Shellfish, Meat & Poultry
• Sugar / Sweets
• Fats and Oils

42. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Foods are grouped together because they
provide similar amounts of key nutrients.
For example,
key nutrients of the milk, yoghurt, cheese
and alternatives group include calcium and
protein,
while the fruit group is a good source of
vitamins, especially vitamin C.

43. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
To recap at this point,
Eating an adequate, balanced and
varied diet is sufficient to maintain
health.
No additional supplements are
needed.

44. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Only those who cannot eat adequately
or have malabsorption diseases
will need supplements.
These are rightfully the indications for
food supplements.

45. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Additional issues to discuss at this point:
• What are the scientific evidences that
food supplements are really not
necessary?
• How come a lot of people are still taking
food supplements?

46. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Randomized controlled trials do NOT
support benefits of supplements in reducing
risks of cardiovascular disease, cancer, or
type 2 diabetes in healthy people with no
clinical nutritional deficiencies.
2020
Health effects of
vitamin and mineral
supplements
https://www.bmj.co
m/content/369/bmj.
m2511
NO BENEFIT for supplements

47. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
An updated (2018) systematic review of 15
randomized trials published after the 2013
US Preventive Service Task Force (USPSTF)
review confirmed the LACK of benefits of
supplements on cardiovascular events,
mostly among patients with risk factors.
2020
Health effects of
vitamin and mineral
supplements
https://www.bmj.co
m/content/369/bmj.
m2511
NO BENEFIT for supplements

48. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
The Vitamin D and Omega-3 Trial (VITAL), one of
the few randomized trials of supplements for
primary prevention of cardiovascular disease,
found NO effect of vitamin D supplementation
(2000 IU/day) on its primary endpoint (myocardial
infarction, stroke, or cardiovascular death) in
healthy people.
2020
Health effects of
vitamin and mineral
supplements
https://www.bmj.co
m/content/369/bmj.
m2511
NO BENEFIT for supplements

49. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Current evidence does NOT support a role
of vitamin and mineral supplements in
reducing cancer risk, with some evidence
suggesting potential harm.
2020
Health effects of
vitamin and mineral
supplements
https://www.bmj.co
m/content/369/bmj.
m2511
NO BENEFIT for supplements

50. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
A meta-analysis of trials in community living
older adults found that vitamin D or calcium
supplementation [apparently targeting
osteoporosis] did not reduce the risk of hip
fracture or total fracture.
2020
Health effects of
vitamin and mineral
supplements
https://www.bmj.co
m/content/369/bmj.
m2511
NO BENEFIT for supplements

51. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Use of supplements appreciably reduces the
prevalence of inadequate intake for most
nutrients but also increases the prevalence
of excess intake for some nutrients.
2020
Health effects of
vitamin and mineral
supplements
https://www.bmj.co
m/content/369/bmj.
m2511
SIDE EFFECTS of supplements

52. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
The USPSTF concludes that the current
evidence is insufficient to assess the
balance of benefits and harms of the use of
multivitamins for the prevention of
cardiovascular disease or cancer.
2021
USPSTF – US Preventive
Service Task Force
Vitamin Supplementation to
Prevent Cancer and CVD:
Preventive Medication
https://www.uspreventives
ervicestaskforce.org/uspstf/
recommendation/vitamin-
supplementation-to-
prevent-cancer-and-cvd-
counseling
https://www.medscape.co
m/viewarticle/950432
NO BENEFIT for supplements

53. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
The USPSTF recommends against the use of
ß-carotene or vitamin E supplements for the
prevention of cardiovascular disease or
cancer.
2021
USPSTF – US Preventive
Service Task Force
Vitamin Supplementation to
Prevent Cancer and CVD:
Preventive Medication
https://www.uspreventives
ervicestaskforce.org/uspstf/
recommendation/vitamin-
supplementation-to-
prevent-cancer-and-cvd-
counseling
https://www.medscape.co
m/viewarticle/950432
NO BENEFIT with side effects for supplements

54. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
The evidence shows there is no benefit to taking
vitamin E and that beta carotene can be harmful
because it increases the risk of lung cancer in
people already at risk, such as those who smoke,
and also increases the risk of dying from heart
disease or stroke.
2021
USPSTF – US Preventive
Service Task Force
Vitamin Supplementation to
Prevent Cancer and CVD:
Preventive Medication
https://www.uspreventives
ervicestaskforce.org/uspstf/
recommendation/vitamin-
supplementation-to-
prevent-cancer-and-cvd-
counseling
https://www.medscape.co
m/viewarticle/950432
SIDE EFFECTS of supplements

55. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
The Task Force has a recommendation for
women who are planning or able to become
pregnant and recommends the use of folic
acid supplements to prevent neural tube
defects (anencephaly and spina bifida).
2021
USPSTF – US Preventive
Service Task Force
Vitamin Supplementation to
Prevent Cancer and CVD:
Preventive Medication
https://www.uspreventives
ervicestaskforce.org/uspstf/
recommendation/vitamin-
supplementation-to-
prevent-cancer-and-cvd-
counseling
https://www.medscape.co
m/viewarticle/950432
The only recommendation for a supplement!

56. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Dietary supplements don't extend life and
might actually shorten it if taken at high
levels.
While certain nutrients may contribute to a
longer life, they need to come from a food
source.
2019
Association Among Dietary
Supplement Use, Nutrient
Intake, and Mortality
Among U.S. Adults: A
Cohort Study
Annals of Internal Medicine
2019 May 7;170(9):604-
613.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•
•
NO BENEFIT & WITH SIDE EFFECTS of supplements

57. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Excess calcium intake was linked to an
increased risk of cancer death - which was
associated with supplemental doses of
calcium exceeding 1,000 mg/day.
2019
Association Among Dietary
Supplement Use, Nutrient
Intake, and Mortality
Among U.S. Adults: A
Cohort Study
Annals of Internal Medicine
2019 May 7;170(9):604-
613.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•
•
SIDE EFFECTS of supplements

58. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
"Most studies suggest that multivitamins
won’t make you live longer, slow cognitive
decline or lower your chances of disease,
such as heart disease, cancer or diabetes."
2020
The Truth About
Supplements: 5
Things You Should
Know.
https://www.pennmedicine
.org/.../the-truth-about-
supplements
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•
•
NO BENEFIT for supplements

59. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Some supplements that may pose risks include:
 Vitamin K can reduce the effectiveness of blood thinners
 Gingko can increase blood thinning
 St. John’s wort can make some drugs, such as
antidepressants and birth control, less effective
 Herbal supplements comfrey and kava can damage liver
 Beta-carotene and vitamin A can increase the risk of lung
cancer in smokers
2020
The Truth About
Supplements: 5
Things You Should
Know.
https://www.pennmedicine
.org/.../the-truth-about-
supplements
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•
•
SIDE EFFECTS of supplements

60. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Some supplements that may pose risks include:
Supplements may interact with other
medications you’re taking or pose risks if
you have certain medical conditions, such as
liver disease, or are going to have surgery.
2020
The Truth About
Supplements: 5
Things You Should
Know.
https://www.pennmedicine
.org/.../the-truth-about-
supplements
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•. 2019 May 7;170(9):604-613. doi: 10.7326/M18-2478. Epub 2019 Apr 9.
•
•
SIDE EFFECTS of supplements

61. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Look at the BLUE ZONES
Blue Zones are regions (places) in the world where
people statistically live the longest.
These five locales consist of Sardinia, Italy; the
islands of Okinawa, Japan; Nicoya Peninsula in
Costa Rica; Ikaria, Greece; and Loma Linda,
California.
•
•

62. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
What are the scientific evidences that food
supplements are really not necessary?
Bottom Line
Look at the BLUE ZONES
Do they take vitamins and other supplements?
NO.
Instead of taking vitamins and other supplements,
they get everything they need from nutrient-dense,
fiber-rich whole foods. [PLANT-BASED DIET]
•
•
NO NEED for supplements

63. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
How come a lot of people are still taking
food supplements despite the scientific
evidences?
In a recent survey (2020) conducted by Rakuten
Insight on dietary supplements in the Philippines,
• 88 percent of the respondents aged 55 years or
older stated taking dietary supplements daily.
• 39 percent of the respondents aged between 16
and 24 years stated taking dietary supplements.
https://www.statista.c
om/statistics/1183230
/philippines-
frequency-taking-
dietary-supplements-
by-age/

64. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
How come a lot of people are still taking
food supplements despite the evidences?
LAYPEOPLE
The commonly cited motivations for the
consumption of food supplements are to
• prevent disease
• enhance mental and general health
• enhance sport performance
• compensate for dietary deficiencies

65. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
How come a lot of people are still taking
food supplements despite the evidences?
LAYPEOPLE
The commonly cited motivations for the
consumption of food supplements are to
• prevent disease
• enhance mental and general health
• enhance sport performance
• compensate for dietary deficiencies
With the
evidences:
WRONG
PERCEPTION
IGNORANCE
MYTHS

66. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
How come a lot of people are still taking
food supplements despite the evidences?
PHYSICIANS as a contributory factor
• NOT well-informed of scientific
evidences
• Giving in to marketing of
pharmaceuticals
• Giving in to wishes of patients
• Don’t want to have the burden of
educating / advising patients
With the
evidences:
WRONG PERCEPTION
IGNORANCE
INCOMPETENCE
UNPROFESSIONALISM

67. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
How come a lot of people are still taking
food supplements despite the evidences?
COMMERCIALISM
Making a business / profit
• ignoring scientific evidences
• riding on consumer behavior
(perception and attitude)

68. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
So, what to do as
empowered patients
in the light of scientific
evidences and myths on
food supplements?
Conclusion
Take Away

69. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
The human body needs whole food and its
nutrients to stay alive and to be able to function
properly and maintain health.
An adequate, balanced and varied diet can supply
all the macronutrients and micronutrients needed
by the body.
There is no need for synthetic supplements for the
micronutrients if an adequate, balanced and varied
diet is being taken.
Conclusion
Take Away

70. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Only those who cannot eat adequately
or have malabsorption diseases
will need supplements.
These are rightfully the indications for
food supplements.

71. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
Conclusion
Take Away

72. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
If one can get all the essential nutrients through a balanced,
varied and adequate diet, then one does not need food
supplements.
First, they are not needed because one already has enough
supply of nutrients. Excess is unhealthy.
Second, one is subjecting oneself to the harmful effects of the
supplements as some of them may contain strong biological
side effects on the body.
Third, one is subjecting oneself to the harm or risk of excessive
nutrients.
Conclusion
Take Away

73. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
If one cannot get all the essential nutrients through
a balanced, varied and adequate diet because of
lack of available food groups or because one cannot
eat, then this is an indication for food supplements.
First, they are needed for the body to function well,
to stay healthy and to recover from the deficiency.
Second, the benefits outweigh the side effects of
the supplements.
Conclusion
Take Away

74. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
So, there you are – FOOD SUPPLEMENTS in
patient empowerment.
Maximize your knowledge (KAALAMAN)
Maximize your capability (KAKAYANAN)
Lastly, maximize your self-determination
(KAPANGYARIHAN)
in using FOOD SUPPLEMENTS correctly
in gaining greater control over decisions and
actions affecting your health.
Conclusion
Take Away

75. Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?
EMPOWER NOT ONLY YOURSELF
BUT
EMPOWER OTHERS
to do what is right on the use of food
supplements.
Conclusion
Take Away

76. Empowerment
objective - for
laypeople to have
an understanding
of whether FOOD
SUPPLEMENTS are
necessary to
STAYING HEALTHY.
Staying
Healthy and
Contented –
Food
Supplements
– Are They
Necessary?