Intro

This chapter explores the effectiveness of dietary supplements compared to whole foods, addressing common misconceptions about their health benefits. Listeners are equipped with insights from recent research to make informed decisions about their supplement use.

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Episode notes

Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises.

Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind.

Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE.

By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025.

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Timecodes

00:00 Can supplements actually harm your health?

02:55 Why vitamin pills can do more harm than good

05:45 The truth behind scurvy, rickets, and early nutrition

08:30 Why we’re still stuck in a post-war supplement mindset

11:15 Should you supplement if you’re not deficient?

14:00 What calcium supplements are really doing to your heart

16:50 The real reason food companies add vitamins

19:20 The problem with your diet isn’t deficiency

21:45 Why fixing your diet is harder than it sounds