In a recent episode of the Life of Bryony podcast by the Daily Mail, dietician Josie Porter delves into the complexities of some of today’s most popular supplements. Her insights come as she prepares to launch her new book, which critically examines the supplement industry’s opaque operations, valued at trillions of dollars.

Porter’s book, “How Not to Take Supplements,” exposes how numerous products deceive consumers by delivering far less of their advertised key ingredients than promised. In her discussion with columnist Bryony Gordon, Porter emphasized that despite the recent surge in supplement popularity, most individuals do not need them. According to her, whole foods remain the superior choice, offering a comprehensive array of essential nutrients in ways that no supplement can match.

Porter further illuminated how supplements in the US and UK navigate a regulatory limbo. Often classified as food products, these supplements bypass the stringent testing required for medications, leaving consumers to navigate a less-than-transparent market.

Throughout the podcast, Porter assessed some of the most buzz-worthy supplements available today, providing her professional opinion on which are truly beneficial and which are not worth the investment.

Collagen

LISTEN: Are Supplements a Scam? Dietician Josie Porter on What Actually Works

Collagen

Collagen is a supplement, usually taken as a pill or powder, which promises to improve skin appearance and elasticity as well as joint and bone health.

The body produces collagen naturally from protein rich foods such as chicken, fish, eggs and dairy, but millions of people have begun supplementing it on top of their regular diet following studies suggesting it can slow the visible signs of ageing.

‘There is some interesting evidence out there on collagen’, Porter said.

‘However, a lot of it is industry funded, which means you tend to see more positive results.

‘What the research does show is very modest. Collagen is not going to give you the same benefits as certain skincare treatments, using sunscreen, drinking more water and reducing alcohol or smoking.

‘You can try it. There is some evidence for it but don’t have high expectations around it.’

Creatine

Creatine is a performance enhancing compound which, when taken regularly, draws more water into the muscles increasing their fullness and potentially, their size and strength over time.

Porter said the compound is safe and carries with it some genuine benefits. However, she underscored how it is not a replacement for good diet and exercise.

She said: ‘Creatine is something that we can take into our body which gives our muscles a burst of energy.

‘If you are someone that regularly works out and you do quite high intensity bursts of exercise – lifting weights or racket sports for example – it might help you get a little more out of the sport you are doing.

‘If you are doing weight training, that means you can get a few more reps in which might help you gain more muscle over time.

‘Remember though, it’s just one tool within the toolbox. The main thing is actually exercising consistently enough. Protein intake and rest are also really important.’

Ashwagandha

Ashwagandha is one of a school of herbal supplements known as adaptogens, marketed as able to reduce stress.

Adaptogens are believed to work by helping regulate the body’s stress hormone cortisol.

These herbs have been taken by various peoples across the globe for centuries. Porter said that while there is some limited evidence they work, most people would be better off working to improve their sleep habits and diet than taking ashwagandha.

‘Adaptogens have been around for a long time. There is some evidence for them’, the dietitian said.

‘They are not for all types of people – the studies focused on specific groups, those dealing with chronic stress and insomnia.

Porter ran through some of the most talked about supplements on the market, giving her verdict on which are genuinely worth your money and which should be left on the shelf

Porter noted that unlike many supplements, omega 3 is one she firmly endorses, as most people in the UK fall short of their needs through diet alone

‘We don’t always know if people have unregulated cortisol in the first place. It’s a rare thing for people to have, it’s not common.

‘If you are taking it for stress, it’s worth thinking about other things in your life that you could be focusing on first. Sleep can be an area that impacts our stress tolerance day-to-day.

‘Diet also plays a role. Leaving long gaps between meals or not really eating nourishing food. Carbohydrates that give us that nice, steady energy are really important for feeling energetic throughout the day.’

Omega 3

Omega 3 is a healthy fat that the body cannot produce on its own. It plays a vital role in heart health, brain function and reducing inflammation throughout the body.

You can naturally get enough omega 3 by eating two portions of oily fish throughout the week. Porter noted that unlike many supplements, omega 3 is one she firmly endorses, as most people in the UK fall short of their needs through diet alone.

‘I actually love omega 3’, Porter revealed.

‘When we look at surveys of how people in the UK eat, a lot of them do not consume oily fish: salmon, trout and mackerel for example.

‘We need roughly two portions per week, so omega 3 can be a nice way to fill in the gap for most people.’

Listen to Porter’s breakdown of other popular supplements, including vitamins D and B12, by searching for The Life of Bryony now, wherever you get your podcasts.