"Why do you take supplements?"… What do you really need to take to age slowly?

Recently, as interest in health has increased, the supplement market has been rapidly growing.

 

But are these supplements really providing us with tangible health benefits?

 

Is there something we might be missing after all?

 

It is common knowledge that eating plenty of vegetables and fruits is good for health.

 

The World Health Organization (WHO) recommends consuming 400 grams of vegetables and fruits per day.

 

According to a study by a research team at the University of London in 2014, people who consumed 560 grams of vegetables and fruits per day had a 33% lower mortality rate compared to those who did not.

 

However, unfortunately, Koreans' habits of consuming vegetables and fruits are not good.

 

According to the investigation by the Korea Disease Control and Prevention Agency, the proportion of adults aged 19 and over consuming above the recommended amount decreased from 39.2% in 2013 to 25.0% in 2022.

 

The main reasons seem to be price increases due to climate change and the difficulty of purchasing caused by the increase in single-person households.

 

Meanwhile, the rate of supplement intake has surged.

 

 

It increased significantly from 44.8% in 2013 to 69.1% in 2022.

 

As maintaining a balanced diet becomes difficult, there is a tendency to compensate for the deficiency with nutritional supplements.

 

But is this really the right choice?

 

The research findings of Professor Myung Seung-kwon from the National Cancer Center have significant implications for us.

 

Analysis of 20 observational studies showed that consuming vitamin C through vegetables and fruits reduced the risk of lung cancer by 18%, but taking it as a supplement had no significant effect.

 

The more shocking thing is the research results from the University of Copenhagen in Denmark.

 

An analysis of 68 randomized controlled clinical trials involving 230,000 people found that taking antioxidants such as beta-carotene, vitamin A, and vitamin E as supplements may actually increase the mortality rate.

 

Why do people continue to rely on dietary supplements?

 

Several psychological mechanisms are at work here.

 

☆First, it is magical thinking.

 

It is the belief that eating nutrients good for the brain will improve the brain, and eating nutrients good for the eyes will improve the eyes.

 

However, there is no scientific evidence to support this.

 

Since our bodies undergo complex chemical processing, it cannot be guaranteed that the nutrients consumed will reach the desired place in the desired form.

 

☆Second, marketing based on anecdotal evidence.

 

Personal success stories or experiences have a greater impact on people than scientific data.

 

However, this is insufficient to objectively assess the effectiveness.

 

Third, the placebo effect.

 

The rumor that something is useful and good creates a powerful psychological effect.

 

The more expensive and difficult-to-obtain the medication is, the greater this effect becomes.

 

☆Fourth, the desire for control.

 

Taking supplements gives individuals a sense of control over their health.

 

However, this may be unrelated to the actual effect.

 

What should we do for true health? The answer is surprisingly simple.

 

☆ The key is to return to a balanced diet.

 

Consuming a sufficient amount of vegetables and fruits is the most important.

 

This is beneficial for health in every way.

 

Consuming sugars through fruits is beneficial for health, but consuming sugars through processed foods is harmful.

 

Micronutrients such as vitamins obtained through vegetables and fruits are beneficial for health, but taking the same nutrients in supplement form is not helpful.

 

What is particularly noteworthy is that the aging of our bodies progresses at a generally similar rate.

 

Therefore, improving overall lifestyle habits is more effective than taking supplements for specific organs.

 

Overall lifestyle improvements such as eating a slow-aging diet, engaging in sufficient exercise, and abstaining from alcohol and smoking can significantly slow down the aging process of the entire body.

 

Who should take nutritional supplements?

 

First, when the medical indication is clear.

 

For example, iron deficiency anemia, preparing for pregnancy, and post-gastrectomy are applicable.

 

Second, cases where calorie intake or diet is severely restricted for weight loss.

 

Third, in old age, it becomes difficult to maintain a balanced diet.

 

Finally, if it is difficult to consume vegetables and fruits, let's look for alternatives.

 

Side dishes such as seasoned vegetables and kimchi, which are common in Korean cuisine, or frozen fruits can also be good choices.

 

Additionally, consuming a lot of whole grains and beans can have effects similar to vegetable intake.

 

☆In particular, soybeans are rich in protein and also contain plenty of dietary fiber and trace elements, earning them the title of "complete food."

 

In conclusion, buying fresh vegetables and fruits is a much wiser choice than spending money on expensive supplements.

 

☆ The fiber in vegetables and fruits reduces blood sugar variability, helps maintain a feeling of fullness for a longer period, and also supports gut health.

 

For a healthy life, it is most important to maintain a balanced diet and healthy lifestyle habits rather than focusing on specific nutrients.

 

It's time to once again reflect on the importance of natural meals rather than relying on supplements.