Dietitian Josie Porter is calling time on the supplement industry. In her latest work, she examines ten common products often marketed as essential health boosters, only to find that the scientific reality does not match the advertising claims.
Take multivitamins, for example. While one major study suggested a potential memory benefit for older adults, the actual result was negligible. When tested on a 20-word recall task, the improvement amounted to roughly a quarter of a word. Magnesium, frequently promoted as a cure for poor sleep or muscle cramps, also lacks strong evidence for the general population. Benefits appear limited to those who are already deficient in the mineral.
Porter notes that many electrolyte products are unnecessary for average daily activities. Since the body loses a relatively small amount of salt through sweating, extra supplementation is usually redundant. She does, however, identify specific cases where supplementation has merit. Psyllium husk is effective for digestive issues, while collagen peptides may improve skin elasticity for women in their 40s and 50s. Creatine is another exception, as it is difficult to obtain in sufficient quantities through diet alone.
For those living in the UK, vitamin D is a valid concern during darker months. Since sunlight is too weak to trigger natural production from October to March, she suggests a 10-microgram daily supplement. Beyond these specific instances, most consumers are likely spending money on products that provide little to no measurable health impact.