Dietitian Josie Porter Cuts Through Supplement Hype on Life of Bryony Podcast
In a revealing episode of the Daily Mail's Life of Bryony podcast, registered dietitian Josie Porter delivers a critical analysis of today's most popular dietary supplements. The conversation comes ahead of the release of her forthcoming book, How Not to Take Supplements, which targets what she describes as a murky, trillion-dollar global industry. Porter argues that despite their soaring popularity, most supplements are unnecessary for the average person and are frequently missold to consumers.
The Regulatory Grey Area of Supplements
Porter highlights a significant issue within both the US and UK markets: supplements exist in a regulatory grey area. Companies strategically market these products as food items rather than medications. This classification allows them to bypass the rigorous clinical testing and safety evaluations required for pharmaceutical drugs. Consequently, many supplements reach store shelves with minimal oversight, sometimes containing far less of their advertised key ingredients than labels claim.
"Real food will always offer more bang for your buck," Porter asserts during her discussion with columnist Bryony Gordon. She emphasizes that a single serving of whole foods provides a complex array of essential nutrients that no isolated pill can realistically replicate. This foundational principle underpins her skepticism toward the supplement industry's marketing claims.
Collagen: Modest Benefits and Industry Bias
Collagen supplements, typically sold as pills or powders, promise enhanced skin elasticity, improved joint health, and anti-aging effects. The body naturally produces collagen from protein-rich sources like chicken, fish, eggs, and dairy. However, millions now take supplemental collagen following studies suggesting it can slow visible aging.
Porter acknowledges "some interesting evidence" but cautions that much research is industry-funded, potentially skewing toward positive outcomes. "What the research does show is very modest," she explains. Collagen is unlikely to match the benefits of proven strategies like using sunscreen, increasing water intake, reducing alcohol consumption, or quitting smoking. While trying it is acceptable, consumers should maintain realistic expectations about its efficacy.
Creatine: A Performance Tool, Not a Miracle
Creatine, a performance-enhancing compound, draws water into muscles, increasing fullness and potentially boosting size and strength over time with regular use. Porter confirms its safety and genuine benefits for specific individuals but stresses it is not a substitute for proper diet and consistent exercise.
"Creatine gives our muscles a burst of energy," she notes, suggesting it may aid those engaged in high-intensity activities like weightlifting or racket sports by enabling extra repetitions. However, she underscores that it is merely one tool in a broader fitness toolbox. Consistent training, adequate protein intake, and sufficient rest remain paramount for achieving results.
Ashwagandha: Limited Evidence for Stress Reduction
Ashwagandha belongs to a class of herbal supplements called adaptogens, marketed for their ability to reduce stress by regulating cortisol levels. These herbs have historical use across various cultures, but Porter points to limited scientific backing.
Studies have focused on specific groups, such as individuals with chronic stress or insomnia, and it is not universally applicable. "We don't always know if people have unregulated cortisol in the first place," Porter observes, noting such conditions are relatively rare. She advises prioritizing lifestyle improvements—like enhancing sleep quality and maintaining a balanced diet with steady energy from carbohydrates—over relying on adaptogens for stress management.
Omega-3: A Rare Supplement Endorsement
In contrast to many supplements, Porter firmly endorses omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation. The body cannot produce omega-3 independently, necessitating intake through diet or supplementation.
While two weekly portions of oily fish—such as salmon, trout, or mackerel—can meet needs, Porter notes that many in the UK fall short. "Omega-3 can be a nice way to fill in the gap for most people," she affirms, making it a worthwhile supplement for those with inadequate dietary intake.
Throughout the podcast, Porter evaluates other popular supplements, including vitamins D and B12, offering clear verdicts on which products merit investment and which should be avoided. Her insights provide a valuable guide for consumers navigating an often confusing and underregulated market.
