Which supplements work — and which are a waste | Prof. Tim Spector & Prof. Sarah Berry
from ZOE Science & Nutrition
by ZOE
Published: Thu Jun 05 2025
Show 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.
Unwrap the truth about your food 👉 Get the ZOE app
Follow ZOE on Instagram.
Timecodes
Can supplements actually harm your health?
Why vitamin pills can do more harm than good
The truth behind scurvy, rickets, and early nutrition
Why we’re still stuck in a post-war supplement mindset
Should you supplement if you’re not deficient?
What calcium supplements are really doing to your heart
The real reason food companies add vitamins
The problem with your diet isn’t deficiency
Why fixing your diet is harder than it sounds
Why we need a new kind of supplement
Whole plants vs powders: why structure matters
Why plant diversity is the future of gut health
What’s the difference between prebiotics and probiotics?
Inside the randomized trial testing a new gut supplement
The science behind measuring real health impact
How the gut supplement changed the microbiome
Why probiotics worked… but much less
The surprising link between microbes and mood
How much did cholesterol and inflammation improve?
Could this reshape how we supplement in the future?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim SpectorFree resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
TheEvolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024)
SupplementalVitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021)
Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013)
On calcium supplementation:
Dietarycalcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011)
VitaminD and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.