Registered dietitian Josie Porter, author of How Not to Take Supplements, argues that the supplement industry often prioritizes clever marketing and “natural” branding over proven health benefits. According to Porter, most consumers can achieve better health outcomes by adopting a “food-first approach” rather than relying on expensive, unregulated supplement stacks.
Why the supplement industry is under fire
The supplement industry has shifted from a clinical tool for treating specific deficiencies to a massive wellness trend driven by influencer endorsements. As of June 2026, Josie Porter notes that the lack of FDA regulation creates a significant gap in consumer safety. Without third-party testing, it is difficult to verify if a product contains the ingredients listed on the label or if it is merely an expensive placebo.
Can supplements replace real food?
According to Porter, supplements should not be viewed as a substitute for a healthy diet. While some products like vitamin D, omega-3, or creatine may offer benefits in specific circumstances, they are often marketed to solve problems that are better addressed through diet. For example, while omega-3 capsules are popular, evidence suggests that consuming oily fish like salmon or sardines is superior for heart and joint health. Similarly, Porter emphasizes that simple food swaps can often replace the need for pricey bottled supplements.
When are supplements actually useful?
Porter identifies three specific areas where supplementation might be evidence-based if used correctly:
- Vitamin D: Recommended by the UK’s National Health Service during darker fall and winter months when sunlight exposure—the primary natural source—is limited.
- Omega-3: Useful as an “as and when” addition for individuals who do not regularly consume oily fish.
- Collagen: While scientific consensus remains mixed, some evidence suggests collagen may aid in skin hydration and elasticity. Porter notes that for those pursuing collagen, marine or bovine sources are generally preferred over “vegan” versions, which typically contain collagen-boosting nutrients rather than collagen itself.
Common Questions About Supplement Safety
Are supplement health claims regulated?
No. According to Josie Porter, the industry is largely unregulated, meaning manufacturers can make bold claims without the same rigorous evidence required for pharmaceutical products.
How do I know if a supplement is a scam?
Porter suggests watching for red-flag claims that promise to “fix” everything. If an Instagram ad for a greens powder or collagen seems too good to be true, it likely is. Always look for evidence-based research rather than influencer hype.
Is it possible to take too many supplements?
Yes. Many products contain complex mixes of ingredients. Porter warns that taking multiple supplements increases the risk of consuming more of a nutrient than your body actually needs.
Have you ever questioned if your supplement routine is actually doing anything? Share your thoughts in the comments below or subscribe to our newsletter for more evidence-based nutrition insights.