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A prominent nutrition specialist has cautioned that millions of Britons taking a common supplement might be overestimating its benefits. Dr. Federica Amati, chief nutrition scientist at Zoe Health, has encouraged individuals to reconsider their dependence on pills and instead focus on enhancing their overall diet and lifestyle.
While speaking on Davina McCall’s Begin Again podcast, Dr. Amati mentioned that despite the widespread use of supplements, they often create a misleading sense of security. “Taking a supplement is simpler than altering one’s diet,” she stated. “People consume supplements and then believe, ‘okay, I’ve done my part.’”
She cautioned that many who consume daily vitamins or omega-3 capsules might persist with unhealthy habits such as poor dietary choices, excessive alcohol consumption, inadequate sleep, and inactivity.
“That supplement, in the grand scheme of things, is going to have a very marginal effect on your health,” she added.
Her comments come as research shows that nearly half of UK adults take some form of supplement regularly, with omega-3 among the most popular.
These fatty acids are often marketed for their potential to boost heart health, improve brain function, and reduce inflammation.
Nonetheless, Dr. Amati mentioned results from a “long-running clinical trial” indicating that omega-3 supplements do not provide the same advantages as eating foods naturally rich in this nutrient.
“It doesn’t do it,” she said. “It doesn’t do it in the same way that eating fish does.”
The NHS notes that omega-3 fatty acids are crucial for maintaining heart and brain health and are vital for a baby’s nervous system development during pregnancy and breastfeeding.
Rather than relying on supplements, the health service advises consuming at least two portions of fish per week, with one being oily fish like salmon, mackerel, or sardines.
For those who don’t eat fish, plant-based options like flaxseeds, chia seeds, walnuts, soybeans, and spinach can also help increase omega-3 intake.
Dr Amati said supplements should support, not replace, a balanced diet.
“It’s about food first,” she said. “If your diet isn’t right, no pill is going to fix that.”
