Which supplements are really worth it?
Food/Diet
Express newspaper
01/04/2026 20:01
Dietitian Josie Porter sheds light on the world of supplements, explaining which ones are worth it and which ones are just a waste of money.
According to her, the billion-dollar industry often sells products with exaggerated promises, while many of them contain fewer active ingredients than claimed.
She emphasizes that, for most people, supplements are not necessary. Real food remains the best source of vitamins and minerals, offering many benefits in a single meal—something no pill can replace.
She also warns that supplements are often sold as foods and not as medicines, which means they are not subject to strict scientific controls.
Here is her assessment of some of the most popular supplements:
Collagen
Collagen promises to improve skin, joints, and bones. The body produces it naturally from foods like meat, fish, eggs, and dairy products.
According to Porter, there is some evidence that it may help, but the effects are modest. Studies are often funded by industry, so the results may be more positive than the reality. She suggests not expecting miracles—sun protection, hydration, and a healthy lifestyle have a bigger impact.
Creatine
Creatine is a supplement that helps improve physical performance by increasing muscle energy. Porter considers it safe and beneficial for those who exercise regularly, especially during intense exercises like weightlifting.
However, she emphasizes that it does not replace a good diet, regular exercise, and sufficient rest.
Ashwagandha
This herbal supplement is used for stress reduction and belongs to the group of “adaptogens.” There is some limited evidence for its effect, but not for everyone.
Porter suggests that for most people, improving sleep and nutrition is more effective than taking this supplement. Stress hormone problems are not as common as you might think.
Omega-3
Omega-3 is a healthy fat essential for the heart and brain. Unlike many other supplements, Porter recommends it because many people don’t consume enough fatty fish like salmon, trout, or mackerel.
If diet does not meet this need, supplementation may be a good choice.
According to experts, supplements are not a magic solution. In most cases, a balanced diet, physical activity and quality sleep are much more important. Supplements may have their place, but they should be used with caution and only when there is a real need. /GazetaExpress/
