A leading nutrition expert has warned that millions of Britons who take a common supplement could be overestimating their benefits. Dr Federica Amati, chief nutrition scientist at Zoe Health, has urged people to rethink their reliance on tablets and focus instead on improving their overall diet and lifestyle.
Speaking on Davina McCall’s Begin Again podcast, Dr Amati said that while supplements are widely used, they often give people a false sense of security. “Taking a supplement is easier than changing your diet,” she explained. “People take supplements and then they think, ‘okay, I’ve done my bit.’”
She warned that many who take daily vitamins or omega-3 capsules may continue with unhealthy habits, including poor diets, excessive drinking, lack of sleep, and sedentary routines.
“That supplement, in the grand scheme of things, is going to have a very marginal effect on your health,” she added.
Her comments come as research shows that nearly half of UK adults take some form of supplement regularly, with omega-3 among the most popular.
These fatty acids are often marketed for their potential to boost heart health, improve brain function, and reduce inflammation.
However, Dr Amati pointed to findings from a “long-running clinical trial” which found that omega-3 supplements do not deliver the same benefits as consuming foods naturally rich in the nutrient.
“It doesn’t do it,” she said. “It doesn’t do it in the same way that eating fish does.”
According to the NHS, omega-3 fatty acids are particularly important for heart and brain health, and play a vital role in the development of a baby’s nervous system during pregnancy and breastfeeding.
But rather than relying on pills, the health service recommends eating at least two portions of fish per week, including one portion of oily fish such as salmon, mackerel, or sardines.
For those who don’t eat fish, plant-based options like flaxseeds, chia seeds, walnuts, soybeans, and spinach can also help increase omega-3 intake.
Dr Amati said supplements should support, not replace, a balanced diet.
“It’s about food first,” she said. “If your diet isn’t right, no pill is going to fix that.”