Q: I’ve taken supplements containing fish oil for years but read somewhere that they can do more harm than good. Is this true?

A: Many people have asked me this since a major study recently came out questioning the benefits of omega 3 and in particular fish oils. In fact this study failed to take into account the many differences between the two groups of people tested (one took fish oil the other didn’t) and is far less scientifically sound than the mass of evidence about the benefits of these supplements.

Omega 3 fatty acids, of which fish oils are a major source, can dramatically decrease the risk of heart disease and fish oils are one of the supplements I routinely recommend – although eating oily fish twice a week, of course, is another good way to get the benefits of omega 3. (I take the Mega EPA supplement myself).

Q: We always hear about the importance of eating five portions of fruit and vegetables a day. I have two pieces of fruit and drink three glasses of juice a day. Am I eating enough?

A: Unfortunately not – but you’re not alone. The average UK intake of fruit and vegetables is only about 2.8 portions, despite the advice that five portions can protect against heart disease, cancer and bowel problems.

The advice about fruit and veg suggests not only at least five portions (a portion is about the size of your fist or 80g in weight) but also a variety of fruit and veg a day so you can get all the health benefits from the different vitamins, fibre and micronutrients they offer. Fruit juice will only give you one portion daily, no matter how many glasses you drink.

Q: I have polycystic ovary syndrome. Can you recommend any self-help suggestions?

A: Women with PCOS can experience a number of symptoms including weight gain, few periods, acne and excess body hair. Over the last few years, the nutritional approach to PCOS has revolutionised the treatment of this problem. Studies have shown that when women with PCOS lose weight, testosterone levels fall, insulin levels go down and hair growth is less and in one study, 92% of women with PCOS who were not ovulating conceived naturally after reducing their weight.

Eat a good diet and avoid sugar, refined carbohydrates (like white flour) and caffeine, as all these will cause blood sugar fluctuations and the release of excess insulin. Insulin makes the ovaries produce more testosterone.

Also add in a good multivitamin and mineral and extra chromium (to help control blood sugar fluctuations), B vitamins for efficient metabolism and co-enzyme Q10 to help weight loss (The supplement called NutriPlus I use in the clinic has all these nutrients combined). For more information on PCOS, see my book The Nutritional Health Handbook for Women.