Best magnesium supplements UK 2026, tried and tested by health experts
Find our reviews of the best magnesium supplements available in the UK, tried and tested
Magnesium is a key mineral in the body that plays an important role in a host of different functions, from regulating muscle contractions and blood pressure to helping with energy production and blood sugar balance. It even supports healthy sleep and mood. In foods, magnesium is found in nuts, seeds and leafy green veg. Most people will be able to increase their intake through diet, however you could also consider choosing to take a supplement to help support your levels. In our search for the best magnesium supplements, we consulted nutritionist Kerry Torres and tried a range of capsules, bath salts, body oils and drinks, including Prowise Advanced 4 in 1 Magnesium Complex and Inessa Calcium and Magnesium; both among our top picks for 2026. We tested them for potency and taste as well as evaluating the nutrient profile, number of additives and whether they're suitable for vegans, coeliacs and other dietary requirements. If you're looking for more information, read our guide to the best magnesium supplements for sleep. Our friends at Good Food have a guide to the health benefits of magnesium, plus a guide to the vital vitamins you need. Jump to: Best magnesium supplements at a glance Best UK magnesium supplement What form of magnesium should I choose? How much magnesium do I need? Best magnesium for sleep Best magnesium supplements at a glance Best calcium and magnesium blend: Inessa Calcium and Magnesium, £24.99 Best advanced formula: Prowise Advanced 4 in 1 Magnesium Complex, £9.99 Best all-round magnesium supplement: Nutrition Geeks Magnesium Glycinate 3-in-1, £9.99 Best multi-form magnesium: Swallow Pro Magnesium 4 Complex for Sleep and Energy, £30 Best magnesium for bone health: Vitabright Magnesium Citrate, £19.99 Best magnesium for sleep: Heights Magnesium+, £20 Best premium magnesium powder: Thorne Magnesium Bisglycinate Powder, £40.90 Best magnesium with added vitamins: New Nordic Magic Magnesium Glycinate Tablets, £49.99 Best magnesium for digestion: Holland & Barrett magnesium, £9.45 Best magnesium supplements to buy in the UK 2026 Inessa Calcium and Magnesium Available from Inessa (£24.99) Best calcium and magnesium blend Star rating: 5/5 Each capsule provides 165mg calcium and 82.5mg magnesium, giving a 2:1 ratio that supports bones, muscles and nerve function. The formula is clean, uses marine-sourced minerals and is easy to fit into a routine with flexible dosing. If you are looking for more magnesium, the brand also offers a standalone magnesium version delivering 306mg per day (two capsules), using three forms. Available from: Inessa (£24.99) Prowise Advanced 4 in 1 Magnesium Complex Available from Prowise (£9.99), Amazon (£9.89), Superdrug (£9.99) Best advanced formula Star rating: 5/5 This advanced magnesium complex supplement combines magnesium glycinate (commonly recommended for sleep), magnesium citrate (to support bone health and help reduce anxiety) and magnesium malate (to ease muscle tension). Together these forms aim to deliver a broad range of benefits for overall wellbeing. The formula provides your full daily requirement of magnesium and offers excellent value. Available from: Prowise (£9.99) Amazon (£9.89) Superdrug (£9.99) Nutrition Geeks Magnesium Glycinate 3-in-1 Available from Amazon (£9.99), Nutrition Geeks (£9.99) Best all-round magnesium supplement Star rating: 5/5 Primarily magnesium glycinate (advised for sleep), these capsules also contain the compounds magnesium citrate (for bone health to reduce anxiety) and magnesium malate (to reduce muscle tension) – hopefully bringing you the range of benefits! All in all, they provide your complete daily requirement of magnesium at just 16p a day. Available from: Nutrition Geeks (£9.99) Amazon (£9.99) Swallow Pro Magnesium 4 Complex for Sleep and Energy Available from The Swallow Co (£30) Best multi-form magnesium Star rating: 4.5/5 A more complete magnesium than most. Each serving gives 300mg elemental magnesium from four forms, so it covers more bases than single-form options. It also includes zinc, B6 and vitamin D3, making it more of an all-in-one blend. A strong option if you want a higher dose and broader support, though the extras may not suit everyone. Available from: The Swallow Co (£30) Vitabright Magnesium Citrate Available from Vitabright (£16.99), Amazon (£15.87) Best magnesium supplement for bone health Star rating: 4.5/5 This form of magnesium is designed to be well absorbed by the body and contribute to the maintenance of normal bones. Providing 118% of the daily reference intake, these capsules are free from bulking agents and common allergens. A strong option if you’re specifically looking to support bone health, with a clean formulation that makes it a good choice as an easy-to-take everyday supplement. Available from: Vitabright (£16.99) Amazon (£15.87) Heights Magnesium+ Available from Heights (£20) Best magnesium for sleep Star rating: 4.5/5 Take two of these filler-free capsules before bed to help your sleep. They contain 80 per cent of your recommended allowance of magnesium glycinate. Sign up to the easily cancellable subscription service for discounts and automated delivery to ensure you never run out. Available from: Heights (£20) Thorne Magnesium Bisglycinate Powder Available from Healf (£40.90) Best premium magnesium powder Star rating: 4/5 Thorne uses magnesium bisglycinate, a form known for being easier on digestion and better absorbed than cheaper alternatives like oxide. This is more expensive than most single-ingredient options, at around £1.35 per serving, but the powder format gives you flexibility with dosing. The powder form does mean an extra step compared to capsules. It mixes easily enough and has a mild sweetness from monk fruit, so it is not completely neutral. Available from: Healf (£40.90) New Nordic Magic Magnesium Glycinate Tablets Available from Holland & Barrett (£49.99) Star rating: 3.5/5 This takes more of an all-in-one approach than a straight magnesium supplement. You still get magnesium bisglycinate, a well-absorbed form, but it is paired with B vitamins, vitamin D and botanical extracts. The magnesium dose sits at 240mg per serving, so it is moderate rather than high. There is quite a lot going on in the formula, which may appeal if you want everything in one place, but it also means you are paying a premium for ingredients beyond magnesium itself. Available from: Holland & Barrett (£49.99) Holland & Barrett magnesium Available from Holland & Barrett (£9.45) Best magnesium supplement for digestion Star rating: 3.5/5 Among the lesser known attributes of magnesium are its digestive benefits. Magnesium oxide (of which these capsules contain 375mg), can help with constipation, heartburn and general digestion. These 1-a-day tablets are great value at 7p a day, but do contain some bulking agents and additives. Available from: Holland & Barrett (£9.45) What form of magnesium should I choose? Magnesium comes in a number of different forms, which can be chosen depending on individual health needs. It is usually provided in compound form in supplements, and sometimes the partner element can bring health benefits of its own. Forms and uses include: For energy: Magnesium malate / orortate For anxiety or mood: Magnesium citrate / lactate / l-threonate / glycinate / chloride For digestion, including constipation: Magnesium citrate / lactate / oxide / sulfate For heartburn: Magnesium oxide / chloride / carbonate For sleep: Magnesium glycinate / chloride For heart health: Magnesium taurate / orotate For bone health: Magnesium citrate For muscle tension: Magnesium malate / sulfate Supplements come in capsules and gummies, in drinks, and via the skin in bath salts, body oils and sprays. However, there’s limited quality research on how much magnesium can be absorbed via the skin so it’s impossible to gauge whether bath and oil products can help you reach your Nutrient Reference Value (NRV). Capsules and drinks are usually a more accurate way to ensure you’re getting the benefits of the added magnesium. How much magnesium do I need? The Nutrient Reference Value (average recommended daily amount) of magnesium is 375mg, however how much magnesium you should be looking to include will depend on individual factors including age, gender, life stage and any health or dietary issues you might have. Make sure you’re checking the ‘elemental magnesium’ amount on the label, as a compound (for instance, magnesium oxide) won’t contain as much magnesium as the pure form. Best magnesium for sleep There are a number of forms of magnesium and the most useful ones for sleep are glycinate and chloride. If you're looking to relax your body before getting into bed, magnesium chloride has a calming effect on the nervous system which can help with sleep. Stress and anxiety can be disruptive to sleep, and magnesium glycinate is useful for these conditions. It can also help with insomnia as a lack of this form of magnesium can cause you to wake up every few hours and is a main symptom of a magnesium deficiency. Read our guide to how to have a better nights sleep for more tips. Related content Best vitamin B12 supplement Best ashwagandha supplement UK Best supplement for sleep Best vegan protein powder 6 supplements experts take 5 most talked about supplements – which to take and which to avoid 8 natural energy boosters to try 20 foods that give you energy 'Why am I always tired?' An expert explains Best probiotics UK Best protein powder Best vitamin D supplement UK Best greens powder Best mushroom supplements
Best magnesium supplements for sleep UK 2026, tried and tested
Looking for ways to improve your sleep? We've put magnesium supplements to the test to help you find the right one
When we think about staying healthy, nutrition and movement usually take centre stage. However, the role sleep plays in supporting both physical and mental wellbeing is just as important and often overlooked. If you are hoping to improve the quality of your sleep, adding a magnesium supplement to your evening routine may be worth considering. You can also boost your intake naturally by including more magnesium-rich foods in your diet, such as leafy green vegetables, nuts and seeds. Magnesium is known to support relaxation and sleep by influencing muscle function, hormone production and brain signalling. It plays a role in the production of melatonin, the hormone that helps regulate your sleep–wake cycle, and helps calm the nervous system by regulating key neurotransmitters. Below, we share our picks of the best magnesium supplements to support a better night’s sleep. Looking for further guidance? Read our guide on the best magnesium supplements for more information. Jump to: Best magnesium supplements for sleep at a glance Best magnesium supplements for sleep 2026 What's the best way to take magnesium? How much magnesium should I take for sleep? What type of magnesium is best? How we test magnesium supplements Best magnesium supplements for sleep at a glance Best magnesium supplement for sleep to buy in bulk: Vitabright Magnesium Glycinate, £19.99 Best sustainable magnesium supplement for sleep: Nutrition Geeks Magnesium Glycinate, £9.99 Best subscription-friendly magnesium supplement for sleep: Heights Magnesium+, £30 Best multi-purpose magnesium for sleep: The Gut Co. Magnesium Complex 3-in-1, £23.99 Best affordable magnesium supplement for sleep: ZipVit Magnesium Glycinate, £8.99 Best ethical magnesium supplement for sleep: Viridian Magnesium Biglycinate, £18.99 Best everyday magnesium supplement for sleep: New Leaf Magnesium Glycinate, £9.99 Best magnesium supplements for sleep 2026 Vitabright Magnesium Glycinate Available from Vitabright (£19.99), Amazon (£17.09) Best magnesium supplement for sleep for buying in bulk Star rating: 5/5 Vitabright is brand that we've been consistently impressed by when it comes to its supplements, and the Magnesium Glycinate proved no exception. One bottle contains 180 capsules, enough to last you for three months with the recommended dose of two per day. The capsules are free from fillers and suitable for those on a vegan diet, and two capsules combined contains your daily recommended dose of magnesium. Available from: Vitabright (£19.99) Amazon (£17.09) Nutrition Geeks Magnesium Glycinate Available from Amazon (£9.99) Best sustainable magnesium supplement for sleep Star rating: 5/5 If you're looking for a well-rounded magnesium supplement, this could be a strong option. Each two-capsule serving provides 192mg of elemental magnesium from a blend of glycinate, malate (for muscle tension) and citrate (which may help reduce anxiety). We also liked the low-waste sachet packaging, which uses 95% less plastic than a typical bottle. While it's not the cheapest option per unit, it’s still one of the more affordable multi-form blends on the list. Available from: Amazon (£9.99) Heights Magnesium+ Available from Healf (£30) Best subscription-friendly magnesium supplement for sleep Star rating: 4.5/5 You may have seen Heights advertised on social media — it's an online-only subscription service, with flat bottles that are designed to be letterbox-friendly. At £30 for a bottle of 60 capsules, it's by far the most expensive on this list, but there is a money-back offer if you aren't happy with the product. The dose of two capsules provides your recommended daily intake of magnesium glycinate, and it's suggested you take them in the evening to gain the full sleep benefits. Available from: Healf (£30) The Gut Co. Magnesium Complex 3-in-1 Available from Amazon (£23.99) Best multi-purpose magnesium for sleep Star rating: 4/5 If you want a magnesium supplement that goes beyond sleep support, this is a well-formulated choice. Each two-capsule serving delivers 375 mg of elemental magnesium from three highly absorbable forms: citrate, glycinate and malate, chosen for their complementary benefits. The citrate form supports energy metabolism and relaxation, the glycinate form helps promote calm and nervous system balance, and the malate form supports muscle recovery and cellular energy. This formula is designed to be gentle on digestion and free from fillers or harsh laxatives, making it suitable for everyday use and particularly for evening routines aimed at better rest. While more expensive than basic magnesium supplements, the multi-benefit blend makes it a versatile option if you want one supplement to support sleep, stress resilience, muscle recovery and daily energy. Available from: Amazon (£23.99) ZipVit Magnesium Glycinate Available from Amazon (£9.99) Best affordable magnesium supplement for sleep Star rating: 4/5 Zipvit’s magnesium supplement delivers 200mg of magnesium glycinate per tablet and the brand recommends a one-tablet daily serving - giving a solid dose for sleep support, especially for those preferring a single-tablet format. It also includes vitamin B6, which may help the body absorb magnesium more effectively. With a three-month supply priced at under £11 it offers the best value per tablet on our list - particularly if you're looking for a high-strength formula at a low daily cost. Available from: Amazon (£9.99) Viridian Magnesium Biglycinate Available from Amazon (£18.99), bodykind (£21.72) Best ethical magnesium supplement for sleep Star rating: 3.5/5 Viridian is a brand that prides itself on its ethical ethos, as well as the quality of its supplements, which are formulated by nutritionists and contain fully traceable ingredients. The recommended dosage is 2-4 capsules per day, with two capsules providing 280mg magnesium. Available from: Amazon (£18.99) bodykind (£21.72) New Leaf Magnesium Glycinate Available from Amazon (£9.99) Best everyday magnesium supplement for sleep Star rating: 3.5/5 In the two capsules that make up your daily dose of this supplement, you'll get 208mg of magnesium. Although the dose may be lower than many other supplements on this list, this supplement fulfils lots of criteria in terms of being free from GMOs and allergens and suitable for vegans. Each bottle contains a two-month supply. Available from: Amazon (£9.99) What's the best way to take magnesium? As with most supplements, it's best to take your magnesium with food and water, and you should avoid taking it at the same time as any other mineral supplement. If you're taking magnesium specifically to help you sleep, take it around two hours before you fall asleep for the best results. Magnesium can be taken in supplement form as a capsule, a spray or as flakes to use in your bath. Though the supplements in this list are capsules, there is some limited research to show that magnesium may be absorbed when applied to the skin, specifically to areas where there are hair follicles, such as your arms and legs. How much magnesium should I take for sleep? For adults aged 19-64, the NHS recommends a daily magnesium intake of 300mg for men and 270mg for women. However, there are a number of factors that will affect how much magnesium you should be looking to supplement, which include your age and life stage, as well as any health or dietary issues you may have. Something to look out for when choosing a magnesium supplement is the amount of 'elemental magnesium' indicated on the label. Compounds, such as magnesium oxide, won't contain as much as the pure form. What type of magnesium is best? You may have seen different types of magnesium on offer in supplement form. It is usually provided in compound form, where the secondary element can provide health benefits in addition to the magnesium. When it comes to the best magnesium for sleep, the best forms are magnesium glycinate and magnesium chloride. Both can also benefit anxiety and mood, which may prove to help your sleep too. How we test magnesium supplements When testing magnesium supplements, our nutritionist Kerry Torrens evaluated each product based on the strengths and limitations of the different forms of magnesium used, alongside the dosage provided and how the supplement is delivered. We also scored each product using a range of criteria, including cost per dose, how much of the recommended daily intake it supplies, and whether the form and format of magnesium are likely to affect absorption. In addition, every supplement was tested by our review panel, who assessed factors such as taste and smell, the sustainability of the packaging and how easy each product was to take as part of a daily routine. Related content Best vitamin B12 supplement Best biotin supplement UK Best ashwagandha supplement UK Best supplement for sleep Best protein bars Best omega 3 supplement Best collagen supplement Best glucosamine supplement Best greens powder
Now's the perfect time to take a look at your digestive health for an overall wellbeing boost
Winter is a busy time for most of us. And that means it’s especially important that we look after ourselves – and in particular, our gut health. A healthy gut has been linked to improved immunity, reduced risk of depression (it’s seasonal affective disorder time) and resilience against stress – aren’t we all a bit full-on as Christmas approaches? The mechanism by which our gut plays such a key role in our wider wellbeing still isn’t fully understood. The millions of nerve cells that line the gut are connected to the brain, in what’s been described as the gut-brain axis. There’s also the vagus nerve, which physically links the brain and colon. It’s perhaps these connections that result in the interplay between gut health and mental health, while we know that a large proportion of our immune system is located in the gut. It’s not difficult to take care of our gut. Diet, as you’d expect, plays an important role. There are some foods we should eat more of (fermented foods, from cheese to keﬁr) and some foods we shouldn’t (high-sugar foods and alcohol can both cause inﬂammation which can damage the stomach). But the easiest way to improve gut health is to feed the good bacteria that create a helpful microbiome. The microorganisms that live in your digestive system feed on prebiotics, ﬁbres that we can’t digest but which instead are broken down by our digestive microbes. Different microbes thrive on different prebiotics, which is why we’re advised to eat a wide variety of plant foods. Famously, a study found that eating 30 or more different plant foods a week increases bacterial diversity – a key measure of gut health. So aiming to eat as many different plant foods as we can is a simple but effective way to better health. Plant foods include fruit and vegetables but also herbs and spices, nuts and seeds, beans and pulses, and wholegrains such as brown rice, quinoa and wholemeal bread. Try these simple suggestions to add more plant ﬁbre into your diet. Quick and easy tips for giving your plants points a boost Eat the rainbow You’ve heard about the beneﬁts of eating a variety of coloured fruit and veg but did you know that different shades of the same produce count as separate plant points? So pick up the boxes of red and green grapes at the supermarket, or the pack of mixed peppers, and double (or treble) your plant points. Add a sprinkle Seeds are a nutrient powerhouse and the mixed packs (which often contain sunﬂower, pumpkin, hemp and linseed) are the easiest way to add healthy fats and prebiotic ﬁbre to your salads, muesli, bread, pesto and ﬂapjacks. Opt for beans Bulk up your casseroles and chilli with tins of mixed beans. Not only are they an absolute bargain but they contain three or four different types of legume, which you can include towards your 30-a-week target. Make your own muesli One trip to the health food shop can furnish you with a huge range of ﬂakes and grains for your muesli base. Spelt, millet, oats, wholewheat, buckwheat – you can then add some seeds and mixed nuts, followed by dried fruit. How about sultanas, cranberries, chopped apricots, prunes and dates? Before you know it you’ve lost count of the different prebiotics in your breakfast bowl. Don’t forget drinks Coffee surprisingly counts towards your plants target (instant and decaf, too). Matcha, where the ground leaf is consumed, is a better choice than regular or herbal tea (which are infusions). Similarly, smoothies are also preferable to juices as they contain the fruit ﬁbre without the pulp being ﬁltered out. More wellbeing guides 10 daily rituals for the ultimate autumn reset Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill Is what you eat affecting your orgasm? 9 foods to boost your brainpower Best vegan protein powder, tried and tested 30 ways to include 30 plant foods in your diet
7 ways your diet can help ease hormone symptoms
We speak to health coach and nutrition advisor Charlotte James on the links between what you eat and your hormonal health
1. Watch your sugar intake Eating a lot of sugar will disrupt insulin – itself a hormone. “Insulin is our blood sugar regulation hormone, and has a lot to say for things like weight gain, mood swings, night waking and period pain,” says health coach and nutrition advisor Charlotte James. These are not the kind of issues you want to encourage if you are already experiencing hormonal symptoms. 2. Eat plenty of plant fibre The goal of eating 30 different plant foods a week is to increase the variety of plant fibre in our stomach, leading to a healthier gut microbiome. As Charlotte explains, “Our guts need to be in a good state to properly break down and eliminate excess hormones. If this doesn’t happen it can lead to recirculated oestrogen, heavy periods, sore boobs and headaches.” Plenty of fruit, veg and wholegrains is also the cornerstone of a nutrient-rich, diverse diet, which will help to set your body up to counter hormone fluctuations. 3. UPFs are doing you more harm than you realise Ultra-processed foods (UPFs) contain a lot of artificial additives that your body may struggle to process. “They are high in endocrine disrupting chemicals (things that look like hormones) and place a high toxic load on your liver, disrupting the normal function of hormones hugely,” says Charlotte. They are also thought to harm your gut health – “They can disrupt the microbiome due to high levels of preservatives” – which will have a knock-on effect on your overall wellbeing. And if your diet is packed with UPFs, you won’t be getting enough of the good nutrients from wholefoods that keep your body healthy. 4. It’s true, meat can boost your testosterone “Low testosterone can be associated with low sex drive, low mood, difficulty with orgasm, insomnia, muscle loss, bone loss and crying easily,” says Charlotte. In terms of foods to counter this, she recommends zinc-rich foods: “Oysters, pumpkin seeds, beef liver, beef and chicken – particularly if you have had a meat-free period in the past or currently. Protein and fats in the diet are essential for good testosterone production.” Moving your body more, and building muscle, is particularly important for low testosterone, she adds. 5. Soya can help with menopause symptoms “Soy is what is called a phytoestrogen, which means it has a similar structure to human oestrogen and can mimic the effects of natural oestrogen,” explains Charlotte. Oestrogen levels plummet during menopause, which is the main cause of common symptoms like hot flushes and night sweats, vaginal dryness, decreased libido and mood swings. “Phytoestrogens like soy can help mitigate and reduce these symptoms in their severity as they ease the drop in oestrogen. It’s important, though, to get very good quality organic soy products that are minimally processed for best results. I’d look to eat them once or twice a week maximum as too much can affect some detox enzymes.” Other foods containing phytoestrogens are flaxseeds and lentils. 6. Seed-cycling might be worth a try ‘Seed-cycling’ involves eating particular seeds at particular points of your menstrual cycle. Because of their high nutritional value, many believe that adding seeds to your diet can help support your body during hormonal flux. Charlotte explains: “Seeds are great sources of antioxidants, omega 3 and 6 fatty acids, protein, carbohydrates, fibre, zinc, potassium, phosphorus, magnesium and high levels of other trace minerals (calcium, sodium, manganese, iron and copper) all of which are needed for good progesterone production post-ovulation.” While it wouldn’t be her first line of treatment for hormonal problems, Charlotte says, “There is some preliminary research and small studies, particularly around PCOS treatment, that looks positive.” 7. Oily fish really are a good thing You’ll have heard about the benefits of oily fish for brain and heart health, but they’re also hugely important for hormones. As a source of good quality fats and lean protein, salmon, trout, sardines and mackerel contain the essentials for hormone production. Protein is also important for helping to manage blood-sugar levels and support muscle maintenance in menopausal women. If that wasn’t enough, oily fish is also one of the few food sources of vitamin D, and the bones in sardines are an excellent source of calcium. Both these nutrients are key to improving bone health and fighting osteoporosis – a common problem for post-menopausal women. Charlotte James (cjhealth.co.uk) is a health coach and nutrition advisor
Coffee and sugar-laden snacks aren’t a sustainable solution to tiredness. Here are the nutritionist-approved foods to add to your shopping basket and your weekly menu instead
Feeling a little under par? Lacking in vim or va va voom? However you want to phrase it, most of us frequently struggle with fatigue and fluctuating energy levels. And while a coffee or a quick sugar boost can get us through, these end up sabotaging us in the longterm. Instead, choosing the right foods can play a crucial role in supporting sustained energy throughout the day. We’ve asked expert nutritionists to choose their favourite fatigue-fighting foods. According to certified nutritionist Kerry Torrens, “The best strategy is to make sure most of your diet includes low-GI, complex carbs alongside plenty of protein.” Complex carbohydrates, such as wholegrains, oats, pulses, nuts and seeds, release glucose into the blood steadily. This helps to avoid spikes of energy, which tend to be followed by a low, or crash, instead providing a consistent source of energy. There are other key nutrients, such as B vitamins and the minerals magnesium and iron which also play an important part in how the body harnesses and uses energy from food. Expert interviewees: Nicola Shubrook, owner of clinic Urban Wellness, registered nutritionist and certified functional medicine practitioner Kerry Torrens, registered nutritionist, member of the British Association for Nutrition and Lifestyle Medicine, and a member of the Guild of Food Writers Jo Williams, registered nutritionist with a specialism in public health 1. Oats Oats are a complex carbohydrate, providing a steady release of energy which helps prevent the blood sugar crashes that can lead to fatigue. They’re also high in a soluble fibre called beta-glucan. Nutritionist Nicola Shubrook explains: “Beta-glucan is also beneficial in helping us manage our blood sugar levels, with studies suggesting it helps to lower levels of blood glucose after a meal and improves our sensitivity to the blood sugar-managing hormone, insulin.” Check out our healthy oats recipes for lots of inspiration, including these blackberry baked oats. 2. Spinach Spinach is rich in iron, a mineral vital for the production of haemoglobin, which transports oxygen in the blood. Low iron levels can lead to tiredness and lethargy. Spinach also contains magnesium, which can help with energy and sleep. “Spinach has long been regarded as a plant that can restore energy, increase vitality and improve the quality of the blood,” says nutritionist Jo Williams. “There are good reasons for this, including its iron content. Iron plays a central role in the function of red blood cells, helping transport oxygen around the body, supporting energy production and DNA synthesis.” We've got plenty of spinach recipes to try from risottos and pasta bakes to healthy omelettes and vibrant curries. 3. Eggs As a protein source, it doesn’t get much better than eggs – a ‘complete’ protein, containing all nine essential amino acids. One of these, leucine, is particularly beneficial for energy production. Eggs also provide B vitamins, such as B12, which are necessary for converting food into usable energy. “All the B vitamins, with the exception of folate, are involved in one or more of the steps that transform the food you eat to the energy your cells use,” explains Kerry. The yolks are the best bit for vitamins B12 and D, as well as choline, also important for helping our bodies process food into energy.” 4. Bananas “Since they have a low water content, bananas typically have more calories as well as a higher sugar content when compared to other fruits,” says Jo Williams. “They contain sugar in the forms of sucrose, fructose and glucose in combination with fibre, which allows them to supply an instant, yet sustained boost of energy.” What’s more, the electrolytes contained in bananas mean they may be just as effective as a sports drink. Browse our banana recipes for plenty of banana bread ideas, plus pancakes, muffins and more. 5. Greek yogurt Greek yogurt provides that magic combo of protein and carbohydrates, helping to keep you fuller for longer and stabilise blood sugar levels. It also contains probiotics, helpful for a healthy gut, which itself can improve nutrient absorption and energy levels. 6. Lentils Lentils might just be the pick of the energy-boosting bunch. An excellent plant-based source of protein, complex carbohydrates and iron, these nutrients will help stabilise blood sugar and provide long-lasting energy. The iron content also helps prevent anaemia-related fatigue, especially in vegetarians and vegans. “Legumes in general have a low glycaemic index (GI) which slows the rate at which the energy they supply is released into the bloodstream. This helps improve blood sugar management,” adds Kerry. 7. Pumpkin seeds Pumpkin seeds are rich in magnesium and zinc, both important minerals to keep you feeling on top of your game. “Magnesium plays a number of roles in energy production, so no surprise then that low levels are associated with physical and muscle fatigue,” says Kerry. “And people with chronic fatigue may be low in zinc, it acts as co-factor helping to restore energy pathways.” We've blitzed up a pumpkin seed butter to spread on rye toast for a healthy snack, or try scattering them over a healthy salad. 8. Blueberries Perhaps the original ‘superfood’, is it any surprise that these little berries are also helpful for energy levels? According to nutritionist Jo, “Blueberries are both low in sugar and a good source of fibre; as a result, they have a low glycaemic index (GI). This, together with their high flavonoid content, may help improve insulin sensitivity, which is important for managing blood sugar levels.” 9. Oranges Oranges are famous for vitamin C, and this is a nutrient that can help reduce tiredness. The natural sugars in oranges provide a quick energy boost, while the fibre content slows absorption, preventing a rapid drop in energy. But perhaps more material in terms of fighting fatigue, is the way that vitamin C and citric acid synergise with iron. According to Nicola, these nutrients are “Two compounds which, when consumed with iron-rich foods, improves our uptake of this important mineral.” 10. Dark chocolate While frequent, high-sugar foods aren’t advised, a couple of squares of dark chocolate is very much on the good list, says Kerry. “It contains a chemical called theobromine which can boost energy and support your mood.” There’s also a small amount of caffeine” “Being a stimulant, caffeine speeds up the messages between your brain and body. Consumed in small amounts and as part of a balanced diet it may help support alertness, increase energy availability and reduce your perception of fatigue.” This isn’t an excuse to cut loose, however. “As dark chocolate is high in calories, saturated fat and potentially sugar, your intake should be moderated,” adds Nicola. “20g of high-cocoa, minimally processed dark chocolate (about six small pieces or two large squares) can still form part of a varied, balanced diet.” Incorporating these foods into your daily diet can help provide a steady supply of energy, reduce the risk of nutrient deficiencies that contribute to tiredness, and support overall well-being. Remember that hydration, regular exercise, and adequate sleep are also essential for maintaining energy levels. By choosing nutrient-dense, whole foods, you can help your body perform at its best and keep fatigue at bay. More wellbeing guides The gut-hormone connection: how food affects every area of your health Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired How to follow a plant-based diet 5 Mediterranean foods for better health
10 health experts’ morning routine tips to get your day off to a perfect start
How can you fit exercise into your morning, find time for yourself or choose the best breakfast to optimise your start to the day?
Check out our Wellbeing page for more health advice from experts. Find out how to make the most of your morning coffee, create a restful evening routine, or choose from our healthy breakfast ideas. What’s the deal with caffeine? Should you or shouldn’t you? Everyone metabolises caffeine differently but I always recommend that my clients drink coffee with their breakfast, rather than coffee for breakfast, as food helps to reduce cortisol (our primary stress hormone) levels, which are naturally high first thing in the morning. Le’Nise Brothers I wake up just before 7am and have a cup of coffee with milk first thing. I need it! It really wakes me up and sets me up for getting the rest of the household up and ready. Not everyone responds to caffeine but it really perks me up. I make sure I don't have too much though and never have it after midday or it affects my sleep. Jo Travers Caffeine is essential for me! I have two cups of coffee in close succession within the first hour of waking up, then maybe a third at round 12. I also have a cup of tea (always Yorkshire Gold – we live in France so it's one of the things we ask friends to bring over from the UK when they come to visit) around 3pm, then that’s me done with caffeine for the day. Fiona Hunter What’s the first thing you do when you wake up? I typically wake up around 7am and the first thing I'll do is drink a large glass of water. I take a glass to bed with me and ensure it is the first thing I drink on rising to rehydrate. Nicola Shubrook I always drink tea first thing, I think it's a gentle caffeine boost. I enjoy my first cup of tea of the day in bed quietly if I can – I find it soothing and gives me a time to gently reflect on what's going on for the day ahead – I think my morning tea has become quite a ritual with me. Frankie Phillips I drink a full glass of water before I put as much as a toe out from under the duvet – hydrating first thing is a priority for me, not just because we lose fluids through breathing and sweating overnight but also because once the day starts there will be lots of other things to distract me. Kerry Torrens Tell us your top everyday breakfast Porridge tends to be my everyday breakfast at the moment. The slow-releasing carbohydrates in the oats make it very filling and then the protein and fat from the milk, seeds and collagen help to stabilise my blood sugar levels. Le’Nise Brothers Weekday breakfasts tend to be smoothies. I make a different coloured one each day of the week to max out on plant food variety and antioxidants. So we'll have a green one, a yellow one, a purple one, a red one and a brown one. All of them contain lots of extras to ensure they contain 20-30g protein and plenty of fibre and healthy fats. Katy Bradbury I usually eat porridge or low sugar granola with Greek yogurt and fruit. I add lots of nuts and seeds too. It's balanced, high fibre and helps keep me feel fuller for longer. And it's a great source of energy. Caff Rabess I enjoy a greek yogurt with honey and nuts as as an occasional treat breakfast. Greek yogurt is higher in protein, and nuts have protein as well as healthy fats, so it helps keep me full – the honey is just a sweet extra. Frankie Phillips My day-to-day breakfast is a bowl of ground flaxseed and jumbo oats soaked overnight in organic soya milk, a sprinkle of spices with a scoop of collagen powder, whole yogurt, seasonal fruit and pomegranate seeds. This bowl is rich in fibre and a useful source of phyto-oestrogens – including it regularly in my diet may help balance cholesterol levels, support gut health and the collagen may be helpful for my joints. Kerry Torrens How do you fit exercise into your morning? On the way back from walking my son to school I take a longer route to get in some extra time outside and a bit of exercise. Jo Travers I find 10 minutes is a realistic goal for me and if I have more time I can do 20. I’ll vary the activity from yoga to cardio/strength. Jo Williams I've always done some morning stretches – not quite yoga, but just a gentle stretch after I get out of bed to strengthen my muscles and keep me flexible, especially if I've got a lot of desk work on. If I get the chance though, I'll jump at the offer of a quick dip in the sea. It's only 20 minutes away so I am spoiled and should do it more often, the cold water is so energising. Frankie Phillips I train very early in the morning as I want to serve myself while others sleep, before serving all my clients. Doing this ticks a non-negotiable for me while giving me the rest of the day to focus on other people, nutrition and personal training clients. Lewis Prosser I get out in daylight first thing and always before my breakfast – I have two dogs so they are a great motivator. I also find early morning daylight has a direct effect on my mood and alertness and sets my body clock for the day and night ahead. Kerry Torrens How important is some quiet time before the day starts? I usually take my dog on two long walks a day and do this without listening to music or podcasts. I think of this like a moving meditation and an opportunity to work my way through anything that’s been troubling me. Le’Nise Brothers My mornings are my quiet time. I'm usually up at least an hour before anyone else and this time is really important to me to set the tone for my day. I think about what needs to be done in my business and make notes in my planner, and I usually then either go for a walk or journal. Taking care of my mental health is a priority for me and making sure I have these practices in place every day are non-negotiable now. Nicola Shubrook Most days I would walk for an hour, sometimes by myself (which is good thinking time), but often with a friend (which is a good way to catch up and connect). Fiona Hunter I try to get a bit of time to myself for 5-10 minutes before my son wakes up. This would involve a bit of breathwork and setting my intentions for the day, but I’ve got to be honest, it doesn’t always happen and sometimes I’m on my phone replying to emails. Catherine Rabess The experts: Katy Bradbury (NMC, BANT, CNHC) is a nutritional therapist as well as a registered nurse, specialising in women’s health. Le'Nise Brothers (mBANT, mCNHC) is a Registered Nutritionist, women’s health and wellbeing expert, yoga instructor, founder of Eat Love Move and author of You Can Have a Better Period. Fiona Hunter (Bsc (Hons) Nutrition, PG Dip Dietetics) is a highly experienced nutritionist, having worked in the NHS and now as an independent nutrition consultant. She has written over 20 books and collaborated on books with many celebrities and chefs including the Hairy Bikers. Dr Frankie Phillips (RD, RNutr) is a registered dietitian and public health nutritionist with over 20 years experience, working in the NHS, charity sector, academic research and as a freelance consultant. Lewis Prosser is a performance coach with qualifications in sports and exercise nutrition, nutritional therapy and personal training as well as being an ex-international sportsperson. Catherine Rabess is a registered dietitian focusing on gut disorders and working within the NHS, private practice and hospital settings. She is the author of The 30 Plan: Why eating 30 plants a week will revolutionise your gut health. Nicola Shubrook is a Registered Nutritional Therapist & Functional Medicine Practitioner at Urban Wellness. Kerry Torrens (Bsc (Hons) PgCert MBANT) is a registered nutritionist with a postgraduate diploma in Personalised Nutrition and Nutritional Therapy and a member of the Guild of Food Writers. Jo Travers (BSc RD MBDA) works as The London Nutritionist, as well as being a Registered Dietitian and author of <a href="https://www.amazon.co.uk/Low-Fad-Diet-balanced-Registered-Dietitian/dp/1999881605/ref=sr_1_2?crid=28P65CDGJMDDB&dib=eyJ2IjoiMSJ9.lW2PeHcOTGZzzIT9sple8wwjuWT6beWUwcz5IeALAKh_41wzBzMjKx5u-DpmwcB0g9hZI01jvdWobuUp3bC-0IituSR4dfk-LwscpABE_-eRGL0gmRsQ3uwJ6GowMkQP23I3Hage2LHCBqEwLaDKlEd4SSTFKZsC5VHCH8kNG6Q9Npl-zKiME5lAKVdb0S7j.KafXpWgxZk5714Gug-tuwkov07Sr8E-rpMgJq_42qHY&dib_tag=se&keywords=Jo+Travers&qid=1749219929&s=books&sprefix=jo+travers%2Cstripbooks%2C68&sr=1-2&tag=olivemag-21&ascsubtag=olivemagazine-265341" target="_blank" rel="sponsored">The Low-Fad Diet and <a href="https://www.amazon.co.uk/Bone-strength-Plan-increase-health-active/dp/185906471X/ref=sr_1_1?crid=28P65CDGJMDDB&dib=eyJ2IjoiMSJ9.lW2PeHcOTGZzzIT9sple8wwjuWT6beWUwcz5IeALAKh_41wzBzMjKx5u-DpmwcB0g9hZI01jvdWobuUp3bC-0IituSR4dfk-LwscpABE_-eRGL0gmRsQ3uwJ6GowMkQP23I3Hage2LHCBqEwLaDKlEd4SSTFKZsC5VHCH8kNG6Q9Npl-zKiME5lAKVdb0S7j.KafXpWgxZk5714Gug-tuwkov07Sr8E-rpMgJq_42qHY&dib_tag=se&keywords=Jo+Travers&qid=1749219929&s=books&sprefix=jo+travers%2Cstripbooks%2C68&sr=1-1&tag=olivemag-21&ascsubtag=olivemagazine-265341" target="_blank" rel="sponsored">The Bone-Strength Plan. Jo Williams (RNutr) is a registered nutritionist with a specialism in public health. More wellbeing guides Is this ingredient the secret to good brain health? Chrononutrition: are you eating your meals in the wrong order? 3 beauty experts reveal what they eat for glowing skin 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill Is what you eat affecting your orgasm? 9 foods to boost your brainpower Best vegan protein powder, tried and tested 30 ways to include 30 plant foods in your diet
Ever wondered which vitamins or herbal supplements people in the know choose for themselves? Here's our panel's top picks
Mira Manek, author of Prajna – Ayurvedic Rituals for Happiness: “Ashwagandha is an adaptogenic herb used in ayurveda that helps reduce stress and boost energy levels. It also has balancing properties that are beneficial to all dosha types. It helps regulate cortisol levels, which reduces stress and anxiety, and improve mental clarity to promote more calm – hence, many find it leads to improved sleep quality. Plus, studies have found it may improve cognition and memory. Ashwagandha can be a powerful addition to your daily habits and life.” Dr Chris Etheridge, medical herbalist and chair of the British Herbal Medicine Association: “Like many people, I lead a busy work and active family life, which can sometimes be stressful and tiring. To stay on top form, I take a daily supplement of rhodiola and Korean ginseng, combined in a tablet. Both herbs are adaptogens that help the body cope with stress and support the adrenal glands in regulating energy. They can also promote normal immune system function to help alleviate the effects of stress and reduce the risk of catching a cough, cold or sore throat when travelling.” bhma.info Kimberley Wilson, psychologist and nutritionist: “I’m diligent about taking a vitamin D supplement. As a black woman, I’m at an increased risk of vitamin D deficiency, due to melanin reducing the conversion of UVB to vitamin D in my skin. In fact, researchers describe the widespread deficiency in black and South Asian people in the UK as ‘alarmingly high’, an ‘epidemic’ and a contributing factor in higher mortality from covid.” Molly Arnold, nutritionist at Holland & Barrett: “As your body isn’t able to make vitamin E itself, I take a daily supplement to boost my dietary intake. It’s particularly useful if you’re interested in anti-ageing, as it can help protect from the negative effects of pollution and UV exposure. I also use skincare products containing vitamin E in an effort to reduce fine lines and wrinkles.” Aimée Benbow, head nutritionist at Viridian Nutrition: “There’s scientific evidence to show that, when taken as a supplement, phytoestrogen-rich herbs such as hops, sage and red clover can ease menopausal symptoms. I take a supplement that’s a therapeutic blend of these. Hops extract has been well-studied for its benefits in relieving common menopause symptoms like hot flushes, when standardised to 8-prenylnaringenin (8-PN). Sage is a popular herb that can reduce the incidence of night sweats. Additionally, herbs such as saffron and lemon balm assist with lowered mood and insomnia, which are often associated with menopause.” viridian-nutrition.com Katy Bradbury, registered nurse and nutritional therapist specialising in women’s health: “Magnesium has over 300 functions in the body and most of us don’t get enough – our modern lifestyles mean we burn through it quickly. Magnesium glycinate supports metabolism and female hormone production, as it’s a co-factor in converting our food into energy. There are promising findings regarding the link between magnesium with women’s health conditions such as PCOS and PMS, and it’s important for regulating mood and sleep. Note that it can interact with thyroid medication and may not be suitable for people with kidney disease – consult a medical professional.” Try it yourself Kalms rhodiola, from £9.93/20 tablets Vitabright vitamin D3, from £16.99/four-month supply Viridian Menopause Complex, £25.55/30 capsules Nutravita ashwagandha, from £17.99/120 capsules Vitabright magnesium glycinate, £18.99/180 capsules Holland & Barrett Pro vitamin E day cream, £9/50ml
Winner, winner – healthy chicken dinner! Try our Spanish chicken traybake, healthier korma, chicken satay with rice, soba noodle stir-fry and more
Looking for healthy chicken recipes? We have plenty of ideas for nourishing meals using chicken. Try our recipes below, then check out our healthy chicken breast recipes and all our best ever chicken recipes. What are the health benefits of chicken? Chicken is a lean source of protein that is low in saturated fat, and contains essential nutrients such as selenium, which is important for immune function, and B vitamins that we need for energy and cognition. Chicken is versatile and easy to prepare, can be eaten hot or cold, and is low in calories, so as well as being nutritious and full of protein it makes for a great meal whether you are looking for weight loss, or muscle growth. We've also got plenty more healthy recipes to inspire you, including these healthy mince recipes, healthy prawn recipes, healthy fish recipes and healthy salmon recipes. Healthy chicken recipes Healthy one-pan chicken and rice A chicken dish with a difference – this Chinese-inspired recipe sees chicken marinated in soy, hoisin, honey and garlic before being cooked with brown rice. Chicken Caesar salad A traditional Caesar salad recipe – including the famous Caesar dressing – but with added chicken. Chicken souvlaki This classic Greek fast food dish is lower in calories and fat than the original version, as it's made with chicken breast rather than thighs. Honey sesame chicken Rice vinegar and honey make for a well-balanced, sweet and sharp sauce, while fresh, crunchy broccoli completes the dish. Chicken and rice soup Packed with protein and low in sugar, this chicken and rice soup is the perfect balance of hearty and healthy. Cooking the chicken and rice in a flavourful broth not only enhances the taste but keeps the chicken irresistibly tender. Tunisian chicken tajin From The Tunisia Cookbook, this recipe is based on the traditional tortilla-style dish that can be served hot or cold. Creamy Tuscan chicken Sundried tomatoes add a welcome pop of flavour to this easy chicken dish that can be on the table in less than an hour. Chicken burrito bowl This is perfect for making the day before, either for dinner or a packed lunch, as it keeps well overnight in the fridge. Greek chicken skewers Simple but delicious, try adding more salads to create a healthy Mediterranean buffet. Roast chicken panzanella An unusual take on this famous salad, that makes for a nourishing and filling meal. Chinese drunken chicken A bittersweet, succulent dish of chicken thighs marinated in rice wine. Serve with rice to mop up the juices and plenty of veg. Homestyle chicken curry A great Friday-night treat to beat a takeaway on health points. Also known as tariwalla murgh, this dish is comforting and tasty, with a bit of a kick. Mexican chicken adobo You can keep the chipotle-based marinade for up to a month in the fridge. It gives a spicy, smoky kick and is perfect for BBQs. Ginger chicken noodle salad With fresh herbs, sesame, ginger and a tasty dressing, this crunchy salad is packed with flavour Healthy slow cooker chicken curry With chickpeas, tomatoes and spices, this is an easy and nutritious dinner. Chicken stroganoff High in protein, but low in calories, fat and salt, try this easy meal for feeding the family. Grilled chicken wraps Even with making the zhoggiu (Sicilian pesto), this tasty dish is on the table in 20 minutes. Enjoy it for a delicious lunch. Chicken noodle soup This Thai-inspired soup is refreshing and spicy, just the thing to ward off the winter blues Chicken and cashew stir-fry Add a touch of luxury to a mid-week stir-fry with cashew nuts and a rich sauce of dark soy and honey. Chicken tinga This Mexican dish of shredded chicken in a tomato and spice sauce can be used in tacos or enchilladas, or serve with rice. Nepalese chicken choyela With plenty of spices, this is a tasty and low-calorie version of the popular Nepalese street-food dish. Chicken yassa This Senegalese favourite is made with mustard, chilli and lemon juice for buckets of flavour! Smoky souvlaki platter with tzatziki potato salad The addition of smoked sea salt gives these skewers a little taste of the flames, even if you’re not barbecuing. Chicken satay with rice Spoon our nutty peanut sauce over caramelised chicken and serve with pickled veg and wholegrain rice for a quick high-protein meal. Mediterranean chicken traybake So good we put it on our cover in August 2020, this simple chicken traybake, sprinkled with olives, feta, oregano, is packed with protein and made all the more nutritious with fresh veg. Easy butter chicken Make this comforting butter chicken using whatever curry paste you have. It’s the combo of butter, almonds and yogurt that magically creates such a rich, creamy sauce Chicken satay noodle salad Make our easy chicken satay noodle salad recipe with red cabbage, shredded carrots and roasted peanuts. This vibrant crunchy salad is antioxidant rich and ready in an hour. Chicken stroganoff This healthy spin on chicken stroganoff is high-protein, low-salt and low-fat, making it a brilliant option for a light, but creamy midweek dinner. Ginger chicken noodle salad Toss nutty soba noodles, shredded chicken, crunchy sesame seeds and fresh aromatic herbs with a zingy ginger dressing for a high-protein, veg filled lunch. Healthy chicken korma Fragrant, creamy and gently spiced, korma is super-comforting with its rich, buttery sauce. This version is lighter than the traditional recipe, yet it’s every bit as warming. Miso and chilli chicken noodle soup Fry shredded chicken in miso and gochujang and add to this nutritious broth for a gut-friendly, protein-packed meal. Chicken, jalapeño and black bean stew Lift your chicken stew with pickled chilli peppers and top with soured cream and grated cheese for a hearty midweek meal that's as nutritious as it is delicious. Spanish chicken traybake Flavour chicken thighs with sweet smoked paprika and honey, then roast until sweet and sticky alongside new potatoes, red peppers and green olives. Cheat’s tandoori chicken Tender whole chicken thighs flavoured with turmeric, curry paste, lemon and mild chilli powder are served alongside a simple minty yogurt dip and zingy side salad, for a light, high protein supper. Turmeric chicken Make chicken breasts that little bit more exciting by chucking turmeric, smoked paprika, crispy chickpeas and baby spinach into the mix. Serve with lemony yogurt and toasted pittas. Harissa chicken and white bean bake This vibrant recipe sees chicken thighs slathered with harissa and cooked in a rich tomato sauce with beans and olives – a healthy, high-protein family meal with a punchy kick of heat. Chicken pasta salad Throw together this quick and easy pasta salad using leftover chicken, tomatoes and greens for a satisfying, protein-rich lunch or midweek dinner. Cumin-crusted chicken with kale salad and hummus dressing This speedy dish is a clever way to make chicken that little bit more exciting. Serve with a drizzle of hummus and white wine vinegar dressing. Healthy chicken saag A healthy chicken curry recipe that proves you can still have your favourite Friday night foods while eating well. This dish is packed with herbs and spices for a delicious dish that's ready in just 45 minutes. Coconut and lemongrass poached chicken with lime rice Fluffy steamed rice, crisp green vegetables and aromatic Thai spices go into this warm and comforting bowl of coconut and lemongrass chicken – it's the perfect easy chicken dinner recipe. Make some extra for a healthy packed lunch the next day, too. Discover even more of our favourite Thai recipes. Chicken madras Healthy eating doesn't mean missing out on your favourite dishes. Our chicken madras is a fragrant curry that's a quick and easy way to feed the family while offering lots of protein and antioxidants. Shredded veg and chicken salad with Japanese sesame dressing This healthy chicken salad recipe is packed with flavour. The rice vinegar gives a slightly sweet, tangy edge and there's plenty of crunch from the fresh veg and sesame seeds. Ready in just over 30 minutes, it makes a perfect weeknight dinner. Healthy chicken stir-fry High in protein and low in calories, this shredded chicken and chestnut mushroom stir-fry is bursting with fresh, gingery flavour and red chilli heat. Healthy one-pot chicken A twist on a classic pot roast, this healthy chicken dish is infused with aromatic flavours, from the umami of miso to the grassy freshness of pak choi. Serve it up on Sunday for an alternative roast to feed the family. Cajun chicken supreme Pep-up chicken supremes with a spicy cajun seasoning, then serve with a dressed kale salad and honey-mustard dressing for a speedy, low-calorie dinner. Chicken, red pepper and olive cacciatore An indulgent chicken dish with crunchy red peppers and juicy olives. This Italian chicken one-pot is easy to make and freezes brilliantly, plus it's gluten free. Discover even more delicious gluten-free recipes. ‘Roast’ chicken dinner Try Donal Skehan's recipe with all the flavours of a full Sunday roast but with far less washing-up. A nourishing and speedy take on the classic, with plenty of delicious roast potatoes. Mojito chicken wild rice salad High on flavour and gluten free, our mojito chicken with wild rice salad is really easy to make. Packed with vibrant fruit and vegetables, it makes a perfect midweek meal for one. Healthy chicken curry Check out our easy chicken curry recipe with creamy coconut milk, punchy madras paste and crunchy sugar snap peas. This flavoursome curry is gluten-free, high in protein and absolutely delicious Try even more healthy curry recipes. Kung po chicken salad Quick, delicious and nutritious, Donal Skehan's kung po chicken salad has got midweek winner written all over it. Easy chicken mole This quick and easy chicken mole recipe uses a clever cheat product so you can have it on the table in just 30 minutes. It's rich and flavourful but still nutritious – perfect for a midweek Mexican-inspired healthy meal. Paprika chicken thighs with cherry tomatoes, courgette ribbons and mint Check out these seriously crispy, smoky chicken thighs with easy courgette ribbons and juicy cherry tomatoes. This super easy meal is high in protein and ready in less than an hour. Griddled chicken with mustardy lentil salad Make our vibrant chicken salad with crunchy green beans, seasonal mangetout and lentils. This quick and easy salad is ready in just 30 minutes – the perfect way to start the week. Butterflied ras el hanout chicken breast with chopped salad This North African-inspired recipe with butterflied chicken and ras el hanout is gluten free and packed full of flavour. A light and easy midweek meal.
Enjoy these staples of the Med diet, packed with nutrients and health benefits – these are the ingredients to add to your diet, and the recipes to use them in
The Mediterranean diet is believed to be one of the healthiest ways to eat. Its focus on fresh, seasonal and local ingredients help it provide plenty of vitamins and minerals, while the healthy fats found in several of the other key ingredients are believed to help lower the risk of heart disease. Read on to learn about 5 Mediterranean foods to eat for better health, with some of our favourite recipes to use them. For more health and wellbeing advice, find out our natural hay fever remedies, read our expert explainer guide to the dopamine diet and learn how to improve your gut health. 5 Mediterranean foods for better health Olive oil If there’s one ingredient that holds the key to the health benefits of the Med diet, it’s olive oil. Using olive oil on bread instead of butter, or in cooking instead of ghee or lard, means you’re replacing unhealthy saturated fat with monounsaturated fats, which maintain levels of good cholesterol while reducing the ‘bad’. Recipes to try: Tomato tart with olive oil pastry Smoked mackerel caesar salad Nuts Monounsaturated fats are also found in almonds and brazils, while walnuts and cashews are good sources of another healthy fat, omega-6. Nuts are packed with a variety of minerals, from calcium to selenium, so eating a good mix is a great way to give yourself a nutrient boost. Recipes to try: Cavolo nero, pink grapefruit, avocado and walnut salad Roast cod and romesco sauce with olive and almond dressing Sardines Named after the Mediterranean island of Sardinia, these oily fish are usually eaten fresh in the Med, whereas we Brits tend to eat them canned. The calcium content is actually higher in the tinned fish, but both forms are another source of those healthy fats, as well as B vitamins. Recipes to try: Warm roasted pepper, sardine and ciabatta salad Grilled sardines with tomato salad Beans Cannellini, chickpeas, haricot and more are popular in Mediterranean cuisine. They’re a great vegetable-based source of protein and fibre, are low in calories and fat, and also contain B vitamins, iron, copper, magnesium and zinc. Recipes to try: Baked cod and butter beans Warm hummus with pine nuts, raisins and olives Tomatoes Whether the foundation of a sauce or a salad, tomatoes feature heavily in classic Mediterranean dishes. They contain a variety of antioxidants known as carotenoids, which are more easily absorbed by the body if you eat them with olive oil. Recipes to try: Pan y tomate Baked feta with pomegranate and tomatoes Emma Hartfield is health editor at olive and Good Food. She has 25 years of experience on health and food titles, including previous roles as health editor for Boots and producing magazines and video for Co-op, Morrisons and Waitrose. She believes eating healthy food should be easy, tasty and enjoyable for the whole family.
Join our 2025 wellbeing plan for daily nourishing recipes and delicious resolution solutions for a happy and health new year
After the indulgence of Christmas, the start of a new year often brings a desire for some clean living. This year, our resolution is to ensure our healthy habits bring us nourishment for both body and soul, and are wrapped in the positivity and pleasure that will keep us sticking to them well beyond January. These daily recipes are all a treat to look forward to, as well as helping us build in a few healthy living goals at the beginning of the year. Take joy in the fact that making resolutions olive-style takes no more effort than cooking dinner or making yourself a snack… Week 1 – setting long-lasting resolutions 2 Jan – gut health – vegan overnight oats We’ve all heard about the gut microbiome and the impact that a diversity of healthy bacteria can have on different aspects of our wellbeing. One of the best ways to do this is to eat a variety of plant foods (30 different ones a week is recommended), as well as adding in some gut ‘superfoods’. These include foods containing live probiotic bacteria, such as some fermented foods and ‘bio’ yogurts. Don't worry, even if you're vegan some gut-healthy probiotic yogurt is still on the menu, as these vegan overnight oats show… 3 Jan – winter wellbeing – one-pot winter warmer A vegan one-pot packed with plenty of ginger, garlic and turmeric to support your immune system, plus beta-carotene-rich sweet potatoes for vitamin A and eye health. 4 Jan – self-care – chorizo brunch eggs Dopamine, known as the 'happy hormone' is something we all need a boost of during January. High protein dishes – especially with eggs – and healthy fats are believed to help support dopamine production. Try this brunch for a happy start to your weekend. 5 Jan – mindfulness – pumpkin gingerbread milk Here’s a delicious yet nourishing bedtime drink to add into your routine – and it feels much more of a treat than camomile tea! A milky drink before bed can really improve your sleep – it’s not just an old wives’ tale. It’s likely due to the tryptophan content of milk, an amino acid that our bodies use to make melatonin and serotonin, key hormones that influence our sleep. Combine this with a little sweetness and spice in this caffeine-free twist on a pumpkin-spiced latte, and prepare to drift off… 6 Jan – 30 plant foods – creamy tofu curry with big veg sauce This plant-packed recipe feels much more comfort than chore. Plenty of spices, plus a creamy sauce with ground almonds and coconut, mean the plant points stack up while you enjoy a tasty and luxurious curry. View Green Video on the source website 7 Jan – high protein – balsamic lentils with pork fillet This comforting dish is packed with protein thanks to the pork fillet and the lentils. It'll help give you energy as well as some nutritious veg and herbs. 8 Jan – high fibre – curried chickpea baked potatoes Here’s some January good cheer for foodies: it’s time to bring carbs back into the fold. Only 9% of us are eating enough fibre and should be reaching 30g a day (for adults), which research shows is linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. While fruit, veg and pulses are healthy sources of fibre, so too are complex carbs like wholewheat pasta, brown rice, oats and other wholegrains like quinoa and rye. And, yes, a big, fluffy, comforting jacket potato counts too. Chickpeas, sultanas and nuts bring more fibre to the party in this substantial lunch or supper. It’s a happy hug of a meal; add it to your January meal rotation guilt free. 9 Jan – gut health – lacto-fermented carrots with grain salad Pretty much any vegetable can be fermented, which brings valuable gut-health benefits. Try these simple carrots in a bright wintry salad for a supremely nourishing meal. 10 Jan – winter wellbeing – winter sunshine breakfast bowl This delicious bowl is packed with our favourite healthy ingredients: nuts, seeds, kefir and plenty of dried and fresh fruit. It's got the lot! 11 Jan – self-care – peanut beef & pepper stir-fry Most nutritionists agree that we can get all the nutrients we need from a healthy diet – there’s no need to fork out for most supplements. However, we can definitely benefit from a little diet ‘pimping’ – consuming extra vitamins and minerals via judicious food choices. At this time of year, supporting our immune system with essential nutrients is a good idea, and will help it to fulfil its task of fighting off winter bugs. In this recipe, both the zinc (from the peanuts) and the vitamin C (from the broccoli and peppers) are key nutrients for immunity. What’s more, they’re also important for skin health – a bonus for those of us suffering from a dry and dull winter complexion! 12 Jan – mindfulness – make your own paneer Surprisingly simple to make yourself, paneer is a great source of protein for vegetarians. It also contains calcium, phosphorus and vitamins A and D. 13 Jan – 30 plant foods – paprika chicken with Spanish-style chickpeas Try this clever recipe which uses a variety of tricks to add a whole load of veggie-based flavour to a sauce that's almost a meal in itself. Chickpeas NEVER tasted so good! 14 Jan – high protein – chickpea cookie dough Snacking is often as much habit as hunger. Deal with the first issue by reaching for something nourishing that will bring nutritional benefits, and switch this ‘bad’ habit to good. These cookie dough bites provide three plant points plus healthy fats. If you typically crave something sweet at the end of a meal or mid-afternoon, you’re also sorted thanks to the touch of maple syrup alongside a burst of dark chocolate. What’s more, they’re packed with protein as well as a helping of low-Gi oats, so will keep you feeling fuller for longer. View Green Video on the source website 15 Jan – high fibre – pea, spinach and crab risotto Peas are one of the highest fibre veggies. Mostly this is soluble fibre, which can help lower bad cholesterol, regulate blood sugar, and is also thought to help alleviate constipation. 16 Jan – gut health – Brussels sprout sauerkraut Make the most of Brussels sprout season by creating this warming, spiced kraut. As well as being a gut-healthy fermented food, it's a delicious garnish for ham or rich meats. 17 Jan – winter wellbeing – feel good winter salad This nourishing salad is packed with lots of fresh ginger and garlic, full of antioxidants and vitamins. Raw kale is great for digestion, along with beetroots, broccoli and avocado. 18 Jan – self-care – pumpkin seed butter on rye This makes the perfect nighttime snack: the combination of complex carbs and protein will keep you feeling full, meaning you won't wake up peckish. While the high-magnesium pumpkin seeds are great for supporting a good night's sleep. 19 Jan – mindfulness – slow cooker black bean chilli For an easy veggie meal the whole family will love, let your slow cooker do the hard work. It's packed with protein and fibre to keep you feeling fuller for longer and release energy steadily, making you fuller, more energised and happier for longer. Black beans are also high in polyphenols, a type of antioxidant that is great for your gut health. Cuddle up over a bowl of beans and treat yourself to Bold Bean Co's 'bean obsessed bowl' for extra comfort vibes. 20 Jan – 30 plant foods – crispy sesame sea bass with greens and rice noodles While the delicious green veg accompaniment provides plenty of goodness, a spicy sizzled sauce brings yet more plant points to the party. 21 Jan – high protein – turkey ragu If you can face turkey yet, post-Christmas, then it's a great source of lean protein and will help support muscle-building and energy if your January fitness regime is still going strong! 22 Jan – high fibre – make a seed mix Seeds are a nutrition powerhouse, and are also an easy way to increase your fibre intake. Making your own mix and sprinkling it on cereal, yogurt, salads and stews is low-effort but high-reward. Pumpkin, sunflower, flax, linseed and sesame are all great ones to start with. 23 Jan – gut health – kimchi fried eggs Use homemade kimchi, or ‘live’ products from the chiller cabinet (rather than pasteurised, shelf-stable versions, which won’t contain any beneficial bacteria) in the recipe below. Together with the gut-friendly yogurt and helpful plant food additions, you’ll be reaping the health benefits of a happy microbiome in no time! View Green Video on the source website 24 Jan – winter wellbeing – get your greens soup Loaded with green veg for a boost of iron, while the vitamin C in the lemon helps you absorb iron from leafy greens. Immunity boosters such as yogurt, seeds and basil add extra nutrition and vitamins to the soup. 25 Jan – self-care – healthy banana bread Bananas contain tryptophan, an essential amino acid that is needed for your body to produce serotonin and melatonin - key hormones for mood and sleep. Your body can't produce tryptophan but needs to get it from your diet, so a good reason to enjoy this treat, with extra coconut for flavour and moistness. 26 Jan – mindfulness – wholemeal bread Wholemeal bread contains two to three times the amount of fibre as white bread. It's also higher in vitamins and minerals, and likely to keep you feeling fuller for longer. Enjoy the ritual of a baking project this weekend. 27 Jan – 30 plant foods – winter veg pilaf If you thought eating more plant foods was just about adding extra sides, take a look at this pilaf, where almost every ingredient goes towards your plant point tally. 28 Jan – high protein – tahini chicken chilli con carne with kidney beans There’s a surprising health benefit to one-pot meals: cooking the fresh ingredients (such as the spinach in this recipe) in the sauce means any water-soluble vitamins don’t leach out into the cooking water which is then disposed of. If this encourages you to chuck in a few more veggies, then even better! This one-pot is packed with protein, thanks to the chicken, beans, tahini and yogurt. Combined with the wild rice – a complex carb – this will satisfy even the heartiest appetite. And all in just the one pot! View Green Video on the source website 29 Jan – high fibre – fig salad In-season figs are extremely high in fibre – hence their reputation for keeping you regular! This is a simple, 10-minute salad that's a great starter or lunch. 30 Jan – gut health – healthy granola Key to good gut health is eating a variety of different plant fibres to encourage a healthy gut microbiome. Making a batch of granola, and chucking in a range of nuts, seeds and dried fruit – and then topping with more fresh fruit – is a delicious way to start off the day and push up your plant food tally. 31 Jan – winter wellbeing – reflecting on the plan Today is the last day of our 2025 wellbeing plan. Rather than going back to old habits at the start of February, these healthy new habits are designed to stick around longer than the start of the new year. As opposed to focusing on restriction, they'll make your meals more colourful, exciting and delicious! Perhaps you can work on getting up to your 30 plant points a week, incorporate more fibre into your diet by switching to wholegrains or increase the diversity of your gut microbiome simply by adding kimchi into sandwiches and salads?