Dietitian Josie Porter on Popular Supplements
Josie Porter, the author of How Not to Take Supplements, examines the efficacy of ten widely used supplements in an article for The Guardian. Among her findings, she notes that a significant multivitamin trial revealed only a minimal improvement in memory for older adults—”roughly a quarter of a word in a 20-word recall test.”
Magnesium and Electrolyte Powders
Porter points out that magnesium is marketed for benefits like improving sleep, reducing cramps, and managing blood pressure, yet she argues that the evidence supporting these claims is “more underwhelming than the marketing.” It appears that the benefits primarily manifest in individuals with low magnesium intake. Additionally, while electrolyte powders are touted as daily essentials, heavy sweating only results in the loss of about 1 to 3 grams of salt per hour.
Supplements Worth Considering
Some supplements do stand out as beneficial according to Porter:
- Psyllium Husk: Effective for both constipation and diarrhea.
- Collagen Peptides: Show minor improvements in skin elasticity, particularly for women in their 40s and 50s.
- Creatine: Important for those who may not get enough from their diet.
Given the weakened sunlight in the UK from early October to late March, Porter recommends a daily intake of 10 micrograms of vitamin D during these months.
