Nutritionist Rachel Woods: "Whole foods provide much more than isolated nutrients, effects that supplements can't replicate."

In recent years, dietary supplements have gone from being a pharmacy product to a common presence in homes and on social media. However, nutritionist Rachel Woods , a professor at the University of Lincoln , warns in an article published in The Conversation that not everything they promise is true. According to the expert, many of the claims surrounding these products lack scientific basis and generate a false sense of well-being.

Woods maintains that whole foods offer benefits no supplement can match. “ Whole foods provide so much more than isolated nutrients ,” she says. As an example, she mentions salmon , which in addition to omega-3 fatty acids provides protein, selenium, and vitamin D. All of these compounds work together in the body , something a capsule can't replicate. Therefore, she remembers that supplements should serve as a support, never a substitute for a balanced diet .

The specialist warns that uncontrolled supplement use can have negative consequences. Vitamins such as A, D, E, and K accumulate in the body and, in excess, can cause liver or kidney damage . Even some B vitamins, if taken for long periods of time, affect the nervous system . Therefore, Woods insists on the importance of consulting a doctor or dietitian before incorporating any product, especially during pregnancy or if taking medication.

Another key point is misinformation on social media , where influencers without medical training recommend supplements with supposed "detox" or "immune-boosting" effects. The author points out that these expressions are advertising terms without scientific backing . In her words, the supplement industry prioritizes sales over health. Her final piece of advice is clear: investing in fresh and varied foods will always be a safer option than trusting promises of instant results.