00:00 The podcast explores the claims made by the vitamin and supplement industry, and aims to answer questions about the benefits and risks of taking these products.

05:02 Vitamins were first discovered to prevent diseases like scurvy and rickets, but their messaging shifted to promoting a better, brighter life, and now scientists are trying to determine the optimal amounts needed to prevent chronic diseases and promote healthy aging.

09:08 Scientists are still debating how much vitamin D we need every day and there is disagreement over whether vitamin D can prevent diseases like cancer and heart disease.

13:38 Fish oils, which are rich in omega-3 fatty acids, have been found to lower the risk of heart disease, dementia, and Alzheimer's.

18:58 Extracting omega-3 from fish and putting it in a pill does not necessarily provide the same benefits as eating fish, and there is no convincing evidence that omega-3 can help people with mild or moderate Alzheimer's or dementia, but there are some intriguing rodent studies suggesting that omega-3 may have potential benefits for brain health.

23:12 Omega-3 supplements have small downsides such as tummy upsets, but claims of weight loss and cancer prevention are not true, and while there is promising evidence of benefits for rodents, there is no strong evidence that omega-3 can prevent Alzheimer's or dementia in humans.

27:16 Calcium supplements, whether taken alone or with vitamin D, are not worth taking as they have minimal benefits for bone health and may increase the risk of heart attack, according to studies conducted by Mark Bolland and his team.

31:26 Multivitamins are generally safe to take, but there is not enough evidence to support the claim that they will help you live longer; taking vitamin C and zinc may help you recover from a cold faster, but there is no evidence that they can prevent you from getting sick in the first place; there is ongoing debate about the benefits and risks of taking calcium supplements; and while the research on other vitamins and supplements is underwhelming, it is still important to get vitamins from food for overall health.

35:47 The science on whether or not you should be taking vitamins is inconclusive, leaving room for marketers to sell their products.