Josie Porter Exposes Truth About Supplements in UK and US Diet Markets

Supplements are everywhere—on supermarket shelves, Instagram feeds, and TV ads promising everything from youthful skin to supercharged workouts.

But dietitian Josie Porter says it’s time to separate fact from fiction.

In her new book How Not to Take Supplements, and during her chat on the Life of Bryony podcast, Porter dives into the reality behind these trillion-dollar products.

Real Food Beats Pills Every Time

Porter is blunt: most supplements are unnecessary for everyday people.

While a capsule might promise quick fixes, she emphasizes that “real food will always offer more bang for your buck.”

A balanced diet delivers multiple nutrients at once—something a pill simply can’t replicate.

She also highlights a regulatory loophole.

In both the UK and US, many supplements are treated as food, not medicine.

That means they can reach consumers without the rigorous testing required for drugs—leaving plenty of room for misleading labels and underwhelming doses.

Collagen: Not a Miracle Cure

Collagen powders and pills have become all the rage for skin, joint, and bone health.

But Porter warns: while there is some evidence for benefits, it’s modest and often funded by the supplement industry itself.

“Collagen is not going to give you the same benefits as sunscreen, hydration, or cutting back on alcohol and smoking,” she explains.

A supplement can be tried, but expectations should be realistic.

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Creatine: Helpful but Not a Shortcut

Creatine has earned its place in gyms around the world.

By drawing water into muscles, it can slightly boost size and strength.

Porter praises its safety and genuine benefits but stresses that it’s only a small piece of the fitness puzzle.

“Creatine can give your muscles a burst of energy, but it won’t replace consistent training, protein intake, or rest,” she said.

For serious athletes, it’s a tool—not a magic bullet.

Ashwagandha and Adaptogens: Ancient Herbs Meet Modern Skepticism

Herbal adaptogens like ashwagandha promise stress relief by regulating cortisol.

Porter acknowledges some evidence exists, particularly in people with chronic stress or insomnia.

But for the average person, lifestyle adjustments—better sleep, balanced diet, and consistent meals—are far more effective.

“Adaptogens aren’t for everyone,” she warns.

“Before spending money on herbs, look at your sleep and nutrition first.”

Omega-3: The Supplement Worth Considering

Unlike many pills, omega-3 fatty acids have clear, well-documented benefits for heart, brain, and inflammation health.

The UK diet is notoriously low in oily fish like salmon and mackerel, so supplementation can fill that gap.

“I actually love omega-3,” Porter says. “It’s one of the few supplements I genuinely endorse because most people aren’t getting enough from diet alone.”

Impact and Consequences

The supplement boom has significant implications:

• Consumers may waste money on unnecessary products
• Misleading marketing can distort perceptions of health and fitness
• Over-reliance on pills may distract from fundamental lifestyle changes

For the industry, the grey regulatory areas allow growth without stringent accountability—sometimes at the expense of the public.

What’s Next?

Porter’s advice is clear:

• Prioritize nutrient-dense foods before reaching for supplements
• Use supplements selectively when diet cannot meet needs (e.g., omega-3 or vitamin D in winter)
• Stay critical of claims and research backing new products

Her book and podcast aim to equip people with practical knowledge before spending on trending products.

Summary

While supplements are marketed as easy health solutions, most are unnecessary for the average person.

Real food, exercise, sleep, and hydration remain the cornerstone of wellness.

Only a few, like omega-3 and, in some cases, creatine, have meaningful benefits worth the investment.

Bulleted Takeaways

• Most supplements are unnecessary for people with a balanced diet
• Collagen offers modest benefits but cannot replace skincare and healthy habits
• Creatine is safe and useful for athletes but not a substitute for training and nutrition
• Adaptogens like ashwagandha may help some, but lifestyle adjustments are more reliable
• Omega-3 supplementation is recommended for those not consuming enough oily fish
• Regulatory gaps allow supplements to be sold without rigorous testing
• Educating oneself is crucial before buying into trends