[Kim Jaeho's Life Story]<195> The Temptation and Pitfalls of Health Supplements

Reflecting the high interest in health, the consumption of health supplements is steadily increasing. Although it is not easy to find accurate statistics on health supplement consumption in Korea, in the United States, more than 50,000 types of health supplements are distributed, over 50% of Americans take at least one health supplement daily, and the market size in 2015 was reported to be $37 billion.

It is natural that manufacturers and distributors of health supplements promote their products as beneficial to health for their economic interests. However, since there are numerous reports that long-term excessive consumption of health supplements can be harmful to health, consumers need an objective and accurate understanding of the benefits and side effects of health supplements to avoid falling for such temptations and to protect their health from adverse effects.

Health supplements include various vitamins, minerals such as calcium and iron, as well as enzymes, herbs, amino acids, fatty acids, glucosamine, probiotics, and more. Nowadays, there are even many types aimed at bodybuilding or weight loss. The forms of health supplements are also diverse, including pills, tablets, capsules, powders, and beverages.

Since it is not easy for people to consume all the necessary nutrients, the logic that health supplements containing nutrients that are easily deficient can help health seems reasonable. If a person lacking a certain nutrient takes a health supplement containing that nutrient, their deficiency can be supplemented, potentially improving their health. However, this does not mean that health supplements are the best choice.

The European Food Information Council (EUFIC) holds the position that health supplements cannot replace a balanced, healthy diet. Adequate fruits and vegetables, whole grains, appropriate proteins, and healthy fats provide all the necessary nutrients for health. Therefore, one should maintain healthy lifestyle habits and follow food-based dietary guidelines, and even when supplements are specifically needed, it is recommended to avoid taking multiple supplements exceeding the daily recommended amount.

The American Heart Association (AHA) basically shares a similar stance with EUFIC. The way to obtain various nutrients needed by the body is through a balanced diet. Health supplements can help, but they are meant to supplement a healthy diet, not replace it. Health supplements do not contain all nutrients, and there is no way to replace a balanced diet that limits calories, saturated fats, trans fats, salt, and cholesterol.

The reason AHA recommends obtaining necessary nutrients through eating a variety of foods rather than taking health supplements is that almost all nutrients can be potentially toxic if consumed excessively over a long period. Side effects include interactions between health supplements and prescription drugs or among multiple supplements taken simultaneously. Numerous other side effects have also been identified.

Health supplements can increase the risk of bleeding before and after surgery and affect reactions to anesthetics. Excessive intake of vitamin A can cause headaches, liver damage, reduce bone strength, and cause congenital defects. Excessive iron can cause nausea and vomiting and damage the liver and other organs. Most health supplements have not been well tested for safety in pregnant women, nursing mothers, or children.

Consumer Reports, a leading consumer organization in the United States, advises avoiding health supplements that cause health problems including those affecting the heart, liver, and kidneys. A study involving 700 people with liver damage found that 18.6% of liver damage cases were related to health supplements, and the proportion of liver damage related to health supplements increased from 7% in 2004 to 20% in 2014.

In Korea, health supplements requiring special management are regulated as health functional foods under the Health Functional Foods Act, which sets standards and specifications for manufacturing and use, distribution, and quality control to ensure safety and minimize side effects from consumption. However, this does not eliminate all risks associated with health supplements.

Health experts unanimously agree that it is desirable to obtain necessary nutrients through a healthy and balanced diet including sufficient fruits, vegetables, and whole grains, and that this is sufficient so there is no need to supplement with health supplements. If one does take health supplements, it is advisable to avoid those with unverified side effects, reduce the number of types taken, and not greatly exceed the recommended dosage.

Jaeho Kim, Independent Researcher

This content was produced with the assistance of AI translation services.