Dietician Josie Porter wrote How Not To Take Supplements to cut through the marketing noise and help people eat better. She talks fibre boosts, the power of plant food, and making cooking at home sexy again

Lead image: Breakfast tacos. Credit – Kimberly Espinel

The supplement industry is booming. Why have so many of us become convinced we need pills to be healthy?

We’re starting to treat supplements as if they’re a daily health habit. That shift hasn’t come from strong scientific evidence. It largely comes from very effective marketing. Scroll through social media and you’ll see influencers claiming a single pill fixed everything – from poor sleep to fine lines. One of the most overhyped supplement trends right now is electrolytes. Not because electrolytes themselves aren’t important, but because of how they’re being marketed for everyday use. When in reality, we get enough in our daily diets, particularly if we are not doing prolonged endurance exercise, sessions in the heat, or heavy sweating. 

96% of us aren’t eating enough fibre. What are some easy ways to start? 

First, do a fibre audit. You might be closer to the 30g recommendation than you think, or you might realise certain meals are falling short. Second, lean on beans and lentils. They’re one of the cheapest and easiest ways to boost fibre. Tinned or dried options both work, and they’re incredibly versatile. Third, upgrade the foods you already eat. Instead of reinventing your whole diet, start with simple swaps. Oats instead of low-fibre cereals, wholegrain bread instead of white, or adding nuts, seeds or fruit to breakfast. 

Salmon recipe. Credit: Kimberly Espinel

How much protein do we really need? 

Protein needs are often either underplayed or exaggerated online. The official UK recommendation is about 0.75g per kilogram of body weight, but many researchers now view this as a minimum to prevent deficiency rather than an optimal target for long-term health. For many adults, aiming for around 1.2g per kilogram of body weight per day helps maintain muscle and the general wear and tear of everyday life – that often works out at roughly 25-40g of protein per meal for most people. 

You have a number of ‘myth-busting’ chapters in your book, covering topics across hormones, skin, hair, and immunity. What are some of the most pervasive myths out there? 

One big myth is the idea that we can “balance our hormones” with a supplement. In reality, unless you have a medical condition that affects hormones, such as diabetes or Hashimoto’s disease, your body is usually doing a good job of regulating things. That doesn’t mean lifestyle is irrelevant though. How we eat, sleep, move and manage stress can absolutely help create the conditions that allow our hormones to do their job well. Another common claim is that supplements can transform your skin, hair or nails overnight. There is some evidence that collagen supplements may modestly improve things like skin hydration and elasticity in some people with ageing skin. But the heavy-lifters will always be the fundamentals: a balanced diet, sun protection, good sleep, limiting alcohol, and quitting smoking if possible. 

Dietician Josie Porter. Credit: Kimberly Espinel

If supplements are necessary, how would you approach selecting a good quality brand? 

First, look for independent third-party testing. This means the supplement has been tested by an external laboratory to check that what’s on the label is actually in the product and that it’s free from contaminants. In the UK, certifications like Informed Choice or Informed Sport are good signs because they involve independent testing of supplements and manufacturing standards. Second, be wary of complicated “blends.” Many supplements combine lots of different ingredients in small amounts that haven’t been studied together. Third, check the claims. If a supplement promises to fix everything from sleep to hormones to glowing skin, that’s usually a red flag. 

What’s your go-to daily menu on a busy day? 

Breakfast is usually oat-focused, but I mix up the toppings to keep it interesting. It also helps me build plant diversity and a range of fibres into my day. Some of my favourites are almond butter with cherries, or banana and peanut butter topped with cinnamon and toasted pecans. Lunch is often leftovers from dinner. I’ll usually reheat grains or potatoes, which are quick and also provide resistant starch. If I haven’t planned ahead, I’ll throw together a loaded toast. Dinner tends to be minimal cooking and minimal washing up – I often lean towards chopped salads that I can quickly prep with a mandolin and throw together with microwaved grains and a protein like tofu or salmon in the air fryer. 

A lot of women take supplements for energy and issues with fatigue. What might they be missing in their diet instead? 

Women are more prone to things that affect energy levels, like iron deficiency, hormonal changes and menstruation. But lifestyle plays a big role too. I see a lot of women unintentionally under-fuelling during the day, skipping meals or eating light lunches, which makes stable energy almost impossible. On top of that, many are juggling work, caregiving and the general mental load of life, often with poor sleep layered in. This is where nutrition can only do so much. Mental and emotional energy often respond better to adequate rest, boundaries and self-care. 

Food first health hacks

Eat more plants. Plant foods bring a whole range of different fibres that support the gut microbiome. They also come packaged with polyphenols, vitamins, minerals and other compounds that work together in their natural food matrix. 

Don’t overthink it. Most healthy dietary patterns around the world follow the same simple principles. Take the Mediterranean diet – it centres around plenty of plants, enough protein, and mostly minimally processed foods.

Cook more at home when you can. I know that might not sound particularly exciting, but honestly we need to make it sexy again. When people cook more of their meals, they naturally eat more plants, fibre and a wider range of nutrients.

How Not To Take Supplements by Josie Porter is out on 4th June