Top Doctor: The hidden dangers in your daily multivitamin | Dr David Seres
We’re told vitamins are essential for our health. That they boost our immune systems, fight fatigue, and protect us from disease. But what if most of it isn’t true?
In the 20th century, vitamin supplements were hailed as a breakthrough, curing diseases like scurvy and rickets. But that success story took a turn. In the US, a law passed in 1994 — helped by a Hollywood ad campaign — removed almost all oversight from the supplement industry. Since then, a $40 billion business has grown in the shadows. One where marketing beats science, and health claims are made with barely any evidence.
Dr. David Seres is Director of Medical Nutrition and a Professor at Columbia University’s Institute of Human Nutrition. David is known for calling out pseudoscience and misinformation, and promoting critical thinking and an evidence-based approach to health. For over 25 years, he’s worked as a physician nutrition specialist, caring for critically ill patients who rely on life-saving nutrition support. He received the Excellence in Nutrition Education Award from the American Society for Nutrition. On this episode, he helps us debunk the vitamin supplement industry.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 The marketing trick vitamin companies use to fool you
02:03 Did Mel Gibson really help deregulate vitamins?
03:57 How vitamins went from miracle cures to a $40 billion industry
06:06 The shocking story of the anti-regulation ad that beat the Vietnam War
07:40 The legal loophole that lets supplements claim they 'support heart health'
08:38 Why supplements don't need the same proof as drugs
11:10 In the US, there is no one checking supplement claims
12:14 Can you just make up a health claim and sell a pill?
14:42 How companies twist 'petri dish' science to sell you products
16:40 The vitamin that unexpectedly increased cancer risk by 18%
18:41 An easy way to understand why most health studies are wrong
20:30 How a memory supplement company manipulated its own study for 7 years
22:50 The only type of study you should trust for health advice
26:31 Why does scientific advice on health keep changing?
30:25 The popular diet advice I used to give that was completely wrong
32:14 The only time you should be taking a vitamin supplement
33:40 Does vitamin C actually do anything for you?
34:37 The truth behind vitamin D 'insufficiency'
36:29 Can taking too much vitamin D be dangerous?
37:50 Do vitamins help even the most critically ill patients?
42:42 What about taking a multivitamin when you get older?
45:35 Are probiotics a waste of money?
48:25 What is the single best way to eat for your health?
51:12 Why we still don't have perfect evidence for the 'best' diet
52:57 The one thing you should do tomorrow for your health
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Have feedback or a topic you'd like us to cover? Let us know here.
--------
58:41
--------
58:41
Recap: Make the most out of EVERY meal | Christopher Gardner & Sarah Berry
Today, we’re asking: What should you eat?
This is the million-dollar question, one that we at ZOE have spent countless hours of podcast episodes trying to answer. However, all of this information can be overwhelming, turning breakfast, lunch, and dinner into a daily dilemma.
So, are there any simple tips we can keep in mind to reduce the stress around mealtimes?
I’m joined by nutrition experts Professor Christopher Gardner and Professor Sarah Berry, who will share their approach to this complex question and offer practical advice on how to make the most of every meal.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
--------
14:21
--------
14:21
How to beat heart disease: 8 habits you must fix | Dr. Nour Makarem
Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable.
Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. Drawing from large-scale population data and the latest wearable tech, she uncovers what makes heart disease so hard to spot, and what we can do today to prevent it.
Nour is a cardiovascular epidemiologist at Columbia University, whose research focuses on how our behaviors—like sleep, stress, and daily rhythms—impact heart disease risk. Her research has helped shape the American Heart Association’s Essential Eight guide to heart health.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 What is heart health?
01:50 Can poor sleep make you age faster?
03:25 What is heart disease?
06:01 Why high blood pressure is called the ‘silent killer’
07:44 Heart disease is the leading cause of death, but it’s highly preventable
08:54 How good lifestyle choices can add an extra decade of healthy life
10:32 Good heart health can make you biologically 6 years younger
12:19 The 6 pillars of good sleep you’ve never heard of
13:54 The shocking sleep habit that can double your risk of heart disease
15:02 How much can your sleep schedule vary before it becomes a risk?
16:19 Why how you feel about your sleep is a key health metric
19:43 The surprising link between not sleeping enough and gaining weight
22:02 Are sleep tracking devices actually helpful?
24:19 It's never too late to improve your heart health, even with bad genes
27:32 The best time to eat breakfast for a healthier heart
32:20 The American Heart Association's 8 essential habits for a healthy heart
33:39 The recommended amount of exercise you need per week
34:17 Is vaping a risk for your heart?
36:30 The growing health crisis almost 40% of people are facing
37:54 Cholesterol isn't the only number that predicts your heart attack risk
39:50 Why sleeping in is also bad for your heart health
40:55 Avoid these stimulants before bed for better quality sleep
42:12 The single most surprising risk factor for your heart
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free 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
Redefining Cardiovascular Health to Include Sleep: Prospective Associations With Cardiovascular Disease in the MESA Sleep Study.
Multidimensional Sleep Health Is Associated with Cardiovascular Disease Prevalence and Cardiometabolic Health in US Adults.
Variability in Daily Eating Patterns and Eating Jetlag Are Associated With Worsened Cardiometabolic Risk Profiles in the American Heart Association Go Red for Women Strategically Focused Research Network
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
--------
47:54
--------
47:54
Recap: Davina McCall's menopause experience
For Davina, menopause wasn’t just a transition - it was a quiet crisis. She felt like a stranger in her own body, overwhelmed by symptoms she wasn’t prepared for and didn’t fully understand.
But she didn’t stay silent. Her book ‘Menopausing’ has helped millions of women feel supported and seen during this transformative stage of life.
In this episode, Davina joins us to share her personal journey, and we share ZOE research that shows how diet can be a powerful tool for managing menopause symptoms.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
--------
15:31
--------
15:31
Food additives exposed: The artificial dyes and chemicals to avoid | Marion Nestle
Those long, unpronounceable ingredients at the bottom of food labels—what are they really doing to your health?
In this episode, we’re joined by Professor Marion Nestle, a world-leading nutrition expert and author of the groundbreaking book ‘Food Politics’. Marion has spent decades exposing how powerful food companies influence what ends up on our plates — and how little regulation may stand in their way.
We dive into the hidden world of food additives and the regulatory systems meant to protect us. While the U.S. allows companies to self-certify ingredients as “safe” without independent FDA approval, Europe and the UK take a stricter approach. But does stricter always mean safer?
Marion unpacks how these systems differ, which substances might be harming our health, and what consumers can do to reduce their risk. We explore what the science says about additives, inflammation, gut health, and more.
Unwrap the truth about your food 👉 Get the ZOE app (US Only)
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Are common food additives tested for safety?
02:44 The shocking number of additives in a simple loaf of bread
04:14 The real reason your bread is so soft
05:55 The loophole that allows 10,000 additives into our food
07:24 How companies get to approve their own additives
08:46 Why it's so hard to prove an additive is harmful
10:27 The concerning difference between US and European food regulations
12:30 When the FDA revoked an additive's "safe" status
14:23 You won't believe where this common food dye comes from
15:36 A study linking food dyes to behavioral problems in children
18:59 Are the thousands of other food additives safe to eat?
22:51 Why we can't trust food companies to police themselves
26:45 The US state that just banned 44 common additives
28:52 Why food companies say they can't get rid of artificial colors
31:42 The hidden additives you'll never see on a food label
34:21 The surprising reason farmers use antibiotics to fatten animals
36:16 Why your chicken is probably contaminated
40:39 The hidden health and environmental costs of cheap food
43:51 How food companies use the "pester factor" to market to your kids
47:56 The one regulation that would fix our broken food system
51:36 The simple 7-word rule for a healthy diet
55:13 The childhood discovery that shaped my diet for life
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free 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
Navigating the U.S. Food Additive Regulatory Program Comprehensive Reviews in Food Science and Food Safety (2011)
Oral administration of potassium bromate induces neurobehavioral changes, alters cerebral neurotransmitters level and impairs brain tissue of swiss mice Behavioural and Brain Functions (2016)
Safety assessment of titanium dioxide (E171) as a food additive EFSA Journal (2021)
Food Dyes a Rainbow of Risks Center For Science in the Public Intrest (2010)
Health risk assessment of exposure to ractopamine through consumption of meat products International Journal of Advanced Research (2014)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
Ireland