It is a common refrain: “I received these supplements as a gift, but I’m not sure if they’re actually right for me.”
May, known as "Family Month" in Korea, typically sees a significant spike in the consumption of health functional foods. According to a survey by the Korea Health Supplements Association (KHSA), the Korean health supplement market in 2024 was estimated at 6.04 trillion KRW, with a purchase experience rate reaching 82%.
Why do the same supplements yield different results?
The Ministry of Food and Drug Safety (MFDS) defines health functional foods as "foods manufactured and processed using raw materials or ingredients that possess functional properties beneficial to the human body." These are distinct from pharmaceutical drugs, which are designed to treat or prevent diseases. While the term "nutritional supplements" is often used broadly to refer to products that replenish vitamins and minerals, it is frequently used interchangeably with "health functional foods."
The reason people experience different effects from the same supplement is that nutritional deficiencies vary by individual. Unlike medicine, health functional foods do not guarantee a uniform outcome. The type and amount of nutrients required differ based on individual diet, activity levels, sleep quality, and pre-existing health conditions.
Is the most popular product right for me?
A few specific product categories consistently dominate the market: red ginseng, vitamins, and probiotics. However, market trends do not always align with an individual’s specific needs.
According to the “2025 Health Functional Food Market Status and Consumer Survey” published by the KHSA, there are stark differences in product choices across age groups. Seniors tend to favor red ginseng, while younger generations gravitate toward probiotics and vitamin products.
Consumption methods are also evolving. The market share of gummies, jellies, and stick-type products is increasing, showing that consumers now prioritize convenience alongside ingredients. Recently, orodispersible film products—which dissolve in the mouth without water—have also gained traction.
What nutrients is your age group missing?
Amidst these shifting trends, one question remains paramount: “What nutrients is my body most likely to lack at my current age?”
The “2025 Dietary Reference Intakes for Koreans,” announced by the Ministry of Health and Welfare, highlights that many Koreans still fail to consume sufficient amounts of key nutrients such as calcium, iron, and riboflavin. From age 50 onwards, as bone loss accelerates and changes in muscle mass and sleep patterns occur, the priority nutrients become even more distinct.
Teenagers (10s): The Foundation of Bone Health
This is the age group where grandparents are most proactive in providing supplements. The focus here must be on calcium and vitamin D. The 2025 guidelines recommend a daily calcium intake of approximately 1,000 mg for ages 12–14 and 900 mg for ages 15–18—levels significantly higher than those for adults (700–800 mg). This is because adolescence is the critical period for building "peak bone mass."
The reality, however, tells a different story. Data from the Korea National Health and Nutrition Examination Survey consistently shows that adolescents are not consuming enough calcium. Furthermore, as indoor activities increase, the risk of vitamin D deficiency—essential for calcium absorption and bone formation—is rising. For female adolescents, nutritional status during this window is particularly vital, as growth potential typically slows down a few years after the onset of menstruation.
The 20s: Cementing Bone Density
The 20s are when peak bone mass is finalized. If dietary imbalances and a sedentary indoor lifestyle overlap, both calcium intake and vitamin D synthesis can fall short. The bone mass formed at this stage serves as the baseline for lifelong skeletal health. Those focusing on weight loss or irregular diets should also ensure adequate protein intake.
The 30s and 40s: Energy and Iron
Individuals in their 30s and 40s should pay close attention to iron and the vitamin B complex, particularly riboflavin (vitamin B2). Riboflavin is essential for converting food into energy, yet it remains a frequently under-consumed nutrient. Iron is a key component of hemoglobin for oxygen transport; women of childbearing age are particularly susceptible to deficiency due to the combination of menstrual loss and insufficient dietary intake.
The 50s and 60s: Combatting Aging
Calcium and vitamin D regain primary importance during these decades. Women, in particular, should prioritize bone health as bone loss accelerates following menopause. Vitamin K is also crucial here, as it activates the proteins necessary for calcium to effectively accumulate in the bones.
As we age, interest in lutein (to maintain macular pigment density for eye health) and magnesium (for muscle relaxation, nerve function, and sleep regulation) also tends to increase, as these are nutrients often cited for insufficient intake.
Ages 65 and Above: Overall Nutritional Balance
For those 65 and older, a holistic approach is more important than focusing on a single nutrient. Reduced appetite and changes in absorption rates increase the likelihood of multiple simultaneous deficiencies.
The Bottom Line
Supplements are not a substitute for a balanced diet. However, it is a biological reality that as we age, it becomes harder to meet all our nutritional requirements through food alone. The standard for your choice should not be what is currently trending, but the specific needs of your body at its current stage of life.
