How Not to Take Supplements

A Dietitian's Guide to Thriving on Real Food

By: Josie Porter

Brought to you by Penguin.

Take control of your health, avoid wasting money and feel at your very best, for life.

The supplement industry is booming – fuelled by wellness trends, celebrity endorsements and TikTok hype. It’s never been easier to be convinced that you need something – an influencer swears by NMN for longevity, or a podcaster insists on magnesium for sleep – and suddenly, you’re adding more bottles to your daily routine than vegetables. But have you ever stopped to ask whether these supplements are actually doing anything?

In this evidence-based, no-nonsense guide to eating well, Senior Dietician Josie Porter helps you to understand exactly what your nutritional needs are and how to meet them with the best possible source of nutrients: food.

With delicious recipes, easy meal plans and chapters focussed on sports performance, brain health, hormones, immunity and more, Josie will empower you to ditch the pills and potions, and learn to eat in a way that means you will never reach for supplements again.

© Josie Porter 2026 (P) Penguin Audio 2026

Critic reviews

Josie is an excellent clinician who always follows where the evidence leads. She translates the science into genuinely practical advice without overwhelming people, and makes nutrition feel accessible and grounded, rather than dry or overly complicated. (Megan Rossi)

If you want to improve your health and your bank balance, read this book (Jordan Haworth AKA @mrguthealth)

In a world of quick fixes and mixed messages, this is the book we all need to read. It brings the focus back to balanced, evidence-based nutrition and a food-first mindset, while acknowledging that supplementation has its place when guided by credible sources and science rather than trends. (Dr Chintal Patel)