Supplements, diets and wellness myths

Your feed is full of supplements, detox teas and 'what I eat in a day' videos. Some advice is useful, a lot is marketing. This lesson helps you tell the difference and know who to ask.

Food first

• The NHS says most people should get all the nutrients they need from a varied and balanced diet.
• Some people may need supplements for specific reasons, which is a decision best made with a doctor, pharmacist or registered dietitian.
• Active teens can usually get the nutrients they need for sport from ordinary food, without supplements, according to AboutKidsHealth (SickKids).
• More is not always better: taking too much of some vitamins can be harmful.

Vitamin D: a Gulf-specific case

• Vitamin D helps the body regulate calcium and phosphate, which keep bones, teeth and muscles healthy. Your skin makes it from sunlight, and it is also in oily fish, egg yolks, red meat and some fortified foods.
• Despite the sunshine, low vitamin D is common in the UAE. A 2025 review of 35 UAE studies found widespread deficiency, linked to time spent indoors, heat keeping people out of the sun, clothing that covers most of the skin, and darker skin.
• The NHS suggests people who are rarely outdoors or usually cover most of their skin consider a daily 10 microgram supplement.
• Do not take high doses on your own: the NHS says adults and children aged 11 to 17 should not take more than 100 micrograms (4,000 IU) a day, as too much can damage bones, kidneys and the heart.
• If you think you may be low, ask a doctor rather than guessing.

The risks of unregulated products

• In the US, the FDA is not authorised to approve dietary supplements for safety and effectiveness before they are sold, and many countries have similarly light controls.
• The FDA advises talking to your doctor, pharmacist or another healthcare professional before using a supplement, and notes supplements can carry health risks and interact with medicines.
• Be especially cautious with products sold through social media that promise fast muscle gain, rapid body change or endless 'energy'. Big promises are a reason to check with a health professional first.
• 'Natural' does not automatically mean safe.

Detox and fad diets

• Your liver, kidneys, gut and skin already remove waste continuously. The British Dietetic Association says no pill, tea or patch does this better.
• Detox teas often act as laxatives, and extreme programmes can cause tiredness, dizziness, irritability and poor concentration.
• Cutting out whole food groups like wheat or dairy without a medical reason, and without replacing the nutrients, is unnecessary and can be harmful.
• Any plan that labels foods as 'toxic' or 'clean' versus 'dirty' is selling a story, not science. All foods can fit; some are 'often' foods, some are 'sometimes' foods.

Reading influencer advice critically

• In the UK, 'dietitian' is a legally protected title regulated by the HCPC. 'Nutritionist' is not protected, although Registered Nutritionists (RNutr) are on a voluntary register. Anyone can call themselves a 'nutrition coach'.
• Red flags: wild or exaggerated claims about a single food, a product link in every post, 'before and after' bodies, and studies quoted without links or context.
• Ask: who is saying this, what are they selling, and does an official source like the NHS or WHO agree?
• 'What I eat in a day' videos show one person's day, not what your body needs. Comparing your plate or your body to someone else's rarely helps.

If food or body image feels hard

• If you ever feel worried about food, eating, or how you feel about your body, you are not alone and it is not something to handle by yourself.
• Talk to a doctor, school nurse, counsellor, or a trusted adult. The NHS advises seeing a doctor as soon as you can, and bringing a friend or family member for support if that helps.
• If you are worried about a friend, tell them gently that you care, encourage them to see a doctor, and offer to go with them.