As a registered dietitian who worked in clinical settings for a decade, Josie Porter has seen supplements go from a treatment for deficiencies to a wellness product taken in the pursuit of self-optimization.
“I’ve seen the stacks of supplements getting longer over time. So I can definitely see how the supplement industry is becoming more and more profitable, and more and more popular,” Porter, the author of “How Not To Take Supplements,” she told Business Insider.
Although supplement ads can be convincing, there is often limited evidence behind the health claims made by manufacturers, she said.
The supplement industry isn’t regulated by the FDA, meaning that unless a product is third-party tested, it is hard to know if it truly contains what’s on the label. It could contain more, less, or none of the nutrients you’re looking for, Porter said. And lots of supplements contain a mix of ingredients, raising the risk of unknowingly taking more than you need.
Porter shared the three supplements she takes based on scientific evidence. “It’s really just about sensible supplements,” she said.
Vitamin D
In the darker fall and winter months, Porter, who lives in London, takes a vitamin D supplement. This is the recommendation of the UK’s National Health Service, as during those months there is limited sunlight, a major source of vitamin D.
Few foods naturally contain vitamin D, but fatty fish, egg yolks, cheese, and fortified milk and cereal are among the richest sources.
Vitamin D supports the immune system and helps the body absorb calcium, which is important for bone health, among other things.
Omega-three
Porter takes omega-three capsules, but only when she hasn’t eaten oily fish for a while. “I just take it as and when I need it,” she said.
Omega-three fatty acids are found in oily fish such as salmon and sardines, as well as walnuts and chia seeds. They have been linked to better heart and joint health, lower inflammation, and lower blood pressure. Evidence suggests eating oily fish is superior to taking supplements when it comes to benefiting from omega-three.
Collagen
When she injured a tendon, the tough, fibrous cord of connective tissue that attaches skeletal muscles to bones, Porter took a collagen supplement. She has also experimented with collagen as skincare.
She took her collagen as a powder stirred into liquid, but it’s also available as a gel in a liposomal form, tablets, and gummies.
“The best ones to go for are marine or bovine,” Porter said. There are so-called vegan collagen supplements, but they contain collagen-boosting ingredients such as vitamin C rather than collagen, she said.
Collagen is a protein that we produce less of as we age, which the body produces naturally and is essential to the structure of the skin. The science is mixed, but evidence suggests that collagen supplementation can improve skin hydration and elasticity, giving a more youthful appearance.
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