I'm a nutritionist and this is the only diet you should follow…
There are a host of different diets to choose from but really only one which is advocated by nutritionists as the best way to eat for your health. Find out more…
Learn more about the Med Diet and the foods you should be eating to harness its health benefits. Then try out our Mediterranean recipes, including a Tuscan fish stew, penne arrabiata, or marinated tomato and feta salad. For more than a decade I’ve worked as a nutritionist helping people navigate the overwhelming maze of often conflicting eating advice. But alongside my professional training I’m also a foodie – the kind of person who plans holidays around markets, will travel to particular shops for the best ingredients and believes that joy often comes in the form of a plate of food. That’s why the only diet I ever wholeheartedly recommend is one that beautifully marries pleasure with nourishment: the Mediterranean diet. Rooted in the traditional eating patterns of countries like Greece, Italy and Spain, it celebrates vibrant vegetables, golden olive oil, fresh seafood, seasonal ingredients and – crucially – it’s designed around enjoying shared meals. It’s a way of eating that proves balanced nutrition doesn’t have to mean restriction or blandness but instead can be satisfying and full of flavour. The foods to include If you really love food, the Mediterranean diet is an absolute dream. Think of it not as a restrictive plan but as a celebration of the flavours of Greece, Italy, Spain, Lebanon and beyond. At its core the Mediterranean diet is built around: Fresh vegetables – lots of them – bursting with colour and natural sweetness. Roasted peppers, charred aubergines, jammy sun-kissed tomatoes… The Mediterranean approach transforms vegetables into objects of desire Fresh fruit in abundance. Ripe figs, juicy oranges, fragrant peaches, nectarines and pomegranates, often served solo or paired with thick greek yogurt and a drizzle of honey Extra-virgin olive oil as the main fat, often locally sourced, fragrant and deeply satisfying. It’s drizzled over salads, spooned over hummus and used to gently sauté garlic and greens Wholegrains, from nutty farro and fluffy bulgur to rustic sourdough. Grains are minimally processed and deeply satisfying Legumes and pulses like creamy chickpeas, earthy lentils and buttery beans, simmered into hearty stews. These bring plant-based protein and lots of fibre Nuts and seeds like toasted almonds, walnuts and sesame seeds scattered over salads and folded into dishes for crunch Plenty of herbs, such as fresh basil, oregano, mint and parsley. Garlic sizzled in olive oil, zest and juice of lemons brightening and lifting dishes without relying on salt Oily fish such as sardines and mackerel, frequently served Small amounts of dairy for flavour, especially tangy yogurts and crumbly cheeses Lean proteins like poultry Minimal red meat and ultra‑processed foods As you see, the Med diet incorporates a wonderful variety of colours and types of foods, so you glean a good spectrum of vitamins and minerals. When it comes to dishes, the variety is endless. Try this colourful Mediterranean chicken traybake loaded with olives, feta and baby plum tomatoes, or a summery Mediterranean frittata for an easy, protein‑packed meal. Craving something fresh and vibrant? This smoky aubergine, pepper and walnut salad with pomegranate or a bowl of chilled gazpacho with cheesy pesto croutons delivers layers of flavour without fuss. For seafood lovers, healthy sardines on toast or a fragrant Mediterranean baked hake showcases what the diet does best: simple ingredients treated with respect, producing dishes that feel indulgent yet naturally wholesome. The health-boosting nutrients What makes this way of eating so powerful isn’t any single nutrient, it’s the whole pattern. It offers: High fibre from fruit, vegetables, legumes and wholegrains Healthy monounsaturated fats from olive oil, nuts and seeds Omega-3 fatty acids from oily fish Antioxidants and polyphenols found in colourful fruit, vegetables, herbs and olive oil Low levels of ultra processed foods, which further support metabolic and cardiovascular health Research shows that the diet’s emphasis on whole, plant-based foods amplifies its benefits. It’s this variety and balance rather than strict rules that define the Mediterranean diet as one of the most nutritious eating patterns in the world. What are the health benefits of the Mediterranean diet? Decades of research, including recent large‑scale analyses, continue to confirm what Mediterranean populations have known for generations: this diet protects health across the lifespan. Cardiovascular health The Mediterranean diet significantly reduces all‑cause mortality and cardiovascular morbidity, including heart disease and stroke – benefits supported by high‑quality evidence from the 2025 National Guidelines review. A 2026 analysis also highlighted that even modest shifts toward Mediterranean eating lower cardiovascular events compared with typical Western diets. Chronic disease prevention Evidence shows reductions in rates of heart disease, diabetes, cognitive decline and even breast cancer among those who follow this type of eating. Cancer and longevity Mediterranean diet adherence is linked to lower cancer incidence and improved survival outcomes, with extensive research supporting its role in long‑term health and longevity. Mental health and cognitive function Emerging research continues to show benefits for mental health, including lower depression risk and better cognitive performance across age groups. In short this isn’t a fad diet, it’s one of the most robustly studied eating patterns in nutrition science. Why and how you should eat Mediterranean The Mediterranean diet isn’t a ‘diet’ at all. At its core it’s about a way of eating that celebrates flavour, seasonality, balance and pleasure. As a nutritionist I love its evidence base for heart health and longevity. As a foodie I love that it’s generous, rustic, colourful and pleasurable. If you want to follow it successfully, focus on these principles: Centre your meals on plants, wholegrains and healthy fats Choose fresh, seasonal ingredients whenever possible Enjoy fish and legumes often, keep red meat occasional Make ultra‑processed foods the exception Cook more, share meals, savour flavours, because enjoyment matters And perhaps most importantly, don’t think of it as an eating plan. Think of it as a lifestyle. A lifestyle where food nourishes not just your body, but your sense of connection, culture and joy. More wellbeing guides "I'm a nutritionist: this is what I eat in a day" 10 stress-busting foods to help you keep your chill 9 foods to boost your brainpower 30 ways to include 30 plant foods in your diet 5 Mediterranean foods for better health Healthiest diets from around the world How to follow a gluten-free diet How to follow a plant-based diet
Best ashwagandha supplements UK, tried and tested by experts
Our expert nutritionists have put ashwagandha supplements through their paces to find out whether they can really help with anxiety, sleep, stress and more
Whether you're looking for a deeper, more restful night's sleep, or want better concentration while working or studying, you may be turning to health supplements. Ashwagandha is a herb that has been used in Ayurvedic medicine for thousands of years due to its reputation for benefitting overall wellbeing. Benefits can include relaxation and calm, a more balanced mood and improved sleep as well as a boosted attention span and greater memory retention. We've put ashwagandha supplements to the test to help you cut through the noise and find the right one for you. Read on for our top picks. Jump to: Best ashwagandha supplements at a glance Best ashwagandha supplements to buy 2026 What does ashwagandha do? What form of ashwagandha is most effective? How we test ashwagandha supplements Best ashwagandha supplements at a glance Best ashwagandha tablet: WeightWorld Ashwagandha KSM-66, £9.99 Best ashwagandha capsule: Vitabright Ashwagandha Premium, £19.99 Best ashwagandha supplement for travel: Together Health Organic Ashwagandha, £11.99 Best ashwagandha liquid sachet: Zooki Ashwagandha Liquid Sachets, £29.99 Best ashwagandha supplement with magnesium: Wild Nutrition KSM-66 Ashwagandha Plus, £26 Best everyday ashwagandha supplement: Vitabiotics Ultra Ashwagandha, £14.95 Best ashwagandha and mushroom supplement: Feel Ashwagandha + Mushroom complex, £37.40 Best ashwagandha supplements to buy 2026 WeightWorld Ashwagandha KSM-66 Available from WeightWorld (£9.99), Amazon (£9.98) Best ashwagandha tablet Star rating: 5/5 Another supplement that delivers a high dose – these tablets each contain 1500mg of ashwagandha. The source is KSM-66, which is a highly concentrated extract that has been extensively researched for its health benefits. We were impressed to find that this bottle contains a six-month supply of tablets, bringing the daily cost down to 7p, and we found the compact capsule size made it easy to take. Available from: WeightWorld (£9.99) Amazon (£9.98) Vitabright Ashwagandha Premium Available from Vitabright (£16.99), Amazon (£17.99) Best ashwagandha capsule Star rating: 4.5/5 This ashwagandha supplement impressed us on test, as we've come to expect from Vitabright. It uses KSM-66, a concentrated extract of ashwagandha, plus black pepper which helps to aid absorption, although it might make you sneeze when you open the bottle. Available from: Vitabright (£16.99) Amazon (£17.99) Together Health Organic Ashwagandha Available from Superdrug (£11.99), Amazon (£9.99), Together Health (£11.99) Best ashwagandha supplement for travel Star rating: 4.5/5 Together Health is well-known for its travel-friendly, plastic-free and compostable packaging, which impressed us on test. Each capsule contains 500mg of KSM-66 ashwagandha, with a daily dose of one capsule per day. We found the capsules easy to take on test, with no discernible taste or smell. Available from: Superdrug (£11.99) Amazon (£9.99) Together Health (£11.99) Zooki Ashwagandha Liquid Sachets Available from Holland and Barrett (£2.50 for 1 sachet), Victoria Health (£29.99) Best ashwagandha liquid sachet Star rating: 4/5 This liquid supplement from Zooki is another good alternative to capsules. We enjoyed the passion fruit flavour of the supplement, and you can also taste the 100mg of curcumin (turmeric). You can take the supplement on its own directly from the pouch, which is great on-the-go, or you can dilute it with water if the flavour is too strong. Each sachet contains an adequate 500mg of KSM-66 ashwagandha, which has a high absorption rate thanks to the liposomal encapsulation. Available from: Holland and Barrett (£2.50 for 1 sachet) Victoria Health (£29.99) Wild Nutrition KSM-66 Ashwagandha Plus Available from Amazon (£23.75), Wild Nutrition (£26), Holland & Barrett (£26) Best ashwagandha supplement with magnesium Star rating: 4/5 Two capsules make up a daily dose of this supplement, providing an adequate 600mg dose of KSM-66 ashwagandha extract. Magnesium is added to these supplements, which has been shown to help tackle tiredness and fatigue. It's worth noting that these are one of the most expensive ashwagandha supplements we tested, with a daily dose of two capsules costing 83p. Available from: Amazon (£23.75) Wild Nutrition (£26) Holland & Barrett (£26) Vitabiotics Ultra Ashwagandha Available from Vitabiotics (£14.95) Best everyday ashwagandha supplement Star rating: 4/5 Each one of these tablets contains 600mg of ashwagandha extract, which the brand claims is the equivalent to 6000mg of whole ashwagandha. Also included in the supplement is vitamin B6, which is proven to help against tiredness and fatigue. Available from: Vitabiotics (£14.95) Feel Ashwagandha + Mushroom complex Available from Feel (£37.40) Best ashwagandha and mushroom supplement Star rating: 3.5/5 This ashwagandha supplement from Feel is the most expensive on our list, with a daily serving of two capsules costing £1.55. However, for your money you get 600mg of ashwaganda, plus other ingredients including reishi mushrooms, Lion's Mane and vitamin B12. Available from: Feel (£37.40) What does ashwagandha do? Ashwagandha is a herb, often used as an adaptogen to help the body manage stress and promote balance and calm by targeting cortisol, which is often referred to as the stress hormone. As ashwagandha has an ability to relax the nervous system, it is often used as a natural choice for those with sleep issues like insomnia. Ashwagandha can also boost cognitive function which can aid our memories and attention spans, as well as combating physical exhaustion. It has other benefits too, like regulating bloody sugar and lipid metabolism, improving energy levels, stamina and bolstering immune function. What form of ashwagandha is most effective? As ashwagandha is a herb rather than an essential nutrient, there aren't nutrient reference values (NRVs) to guide how much is a recommended daily amount. There are a number of factors that impact the amount of ashwagandha you should take, with studies suggesting that taking 300mg-600mg once or twice a day can be effective for general wellbeing. If you're taking ashwagandha to help with your sleep, it may be that a dose of around 500mg taken in the evening will have more impact. Withanolides are the primary active components that contribute to the health benefits of ashwagandha, with two extracts often used in supplements being KSM-66 and Sensoril. Most high-quality ashwagandha supplements contain between 5-10 per cent withandolides. Other supplements may simply contain powdered ashwagandha root, which was traditionally mixed with water. How we test ashwagandha supplements These ashwagandha supplements are assessed for quality and performance through a combination of expert analysis and hands-on testing. We spoke to our expert nutritionist, Kerry Torrens, who carefully reviewed each product in detail, assessing the ingredients, formulation, strength and overall suitability from a nutritional perspective. Alongside this expert review, our experienced product testers evaluated each supplement in real-world conditions, including taste testing where applicable. This ensures our recommendations balance scientific credibility with everyday usability. Each supplement is tested against a clear set of criteria, including: • Taste and flavour • Value for money • Suitability for different dietary requirements • Ingredient quality and transparency • Strength and potency Related content Best vitamin B12 supplement Best biotin supplement UK Best magnesium supplement for sleep Best magnesium supplement Best omega-3 supplement Best collagen supplement Best protein powder Best vegan protein powder Best glucosamine supplement Best greens powder Best probiotics
The carnivore in your life needs to read this… 7 reasons why beans beat red meat
A nutritionist reveals why your high-protein diet might not be the right approach to better health
For more wellbeing guides, discover our 10 ways to boost energy, 12 fitness habits to kickstart a reset, a health expert's guide to serotonin, 10 gut health foods and how to eat 30 plants a week. I’ve always felt that beans are underrated, but the more I learn about nutrition (and what the science actually says), the clearer it is that beans are one of the most underrated ‘superfoods’ on the planet, especially when compared to red meat. While red meat is often celebrated as the ultimate protein, forming the core of the Carnivore diet, beans quietly win on every front in a head-to-head match with red meat. They pack a powerful punch in nutrition, sustainability, cost and health benefits. Read on to find out how and why beans consistently win over red meat. How much should I eat? The WHO suggests limiting intake of red and processed meat to no more than ~70g per day. This message is consistent with the NHS and other health bodies. The World Cancer Research Fund suggests 350-500g cooked red meat per week (about three portions) as a maximum. Conversely, there isn’t a strict upper limit for beans and legumes. Instead, the guidance focuses on including more beans and pulses regularly as part of a balanced diet, even daily (aiming for ½ cup cooked beans/pulses as part of your protein intake). This reflects their health and sustainability benefits. The only adjustment to be mindful of is that they can affect digestion, causing extra flatulence as the fibres are broken down. To avoid any discomfort, increase the quantity slowly, especially if you’re not used to eating beans at all. 7 reasons why beans are better for you than red meat 1. Beans will help you live longer Populations in the so-called ‘blue zones’ – places with exceptionally long average lifespans, like Okinawa and Sardinia – eat beans daily, favouring them over red meat. Researchers have found that each 20g increase in daily legume intake is associated with a lower risk of death in older adults. Red meat, on the other hand, is often linked with higher risk of heart disease, certain cancers and earlier mortality when eaten in large amounts. Beans bring not just protein, but fibre, antioxidants and phytonutrients – things that red meat simply doesn’t offer. 2. Their protein is more heart friendly Red meat is high in protein, but it also tends to come with saturated fat and cholesterol. Beans, by contrast, are free from cholesterol and low in total fat and saturated fat. A special fact about beans is that, when combined with grains like rice or bread, beans provide the complete amino acid profile, meaning you get all the essential amino acids, just as with animal protein. And, unlike meat, beans also contain iron, magnesium, potassium and folate, all of which support energy, muscle function and heart health. 3. They’re a high-fibre food Red meat contains no dietary fibre, whereas beans are fibre powerhouses, often containing 6-15g of fibre per cup. Daily recommended amounts of fibre are around 30g, but most of the population are nowhere near this target, so beans could really help. Fibre supports gut health, balances blood sugar and helps manage weight: the BeanMan study, where men replaced red meat with legumes, saw participants lose an average of 1kg, compared to 0.3kg in the control group. What’s more, studies consistently show higher-fibre diets are linked to lower risks of heart disease, diabetes and colon cancer. 4. There’s no contest in the sustainability stakes If you care about sustainability, this one is huge. Producing beef is one of the most resource-intensive food processes on Earth, responsible for some of the highest greenhouse gas emissions per kilo. Estimates put beef at over 20-27kg of CO2 equivalent per kilogram of meat produced. Beans? These are often under 2kg for the same weight, sometimes even less. What's more, beans enrich soil with nitrogen, reducing the need for fertilisers, meaning that eating beans isn’t just good for you, it’s good for the planet. 5. They provide a metabolic health boost Beans have a low glycaemic index and are packed with complex carbohydrates and fibre, which help stabilise blood sugar and insulin levels. This makes them especially valuable for preventing or managing type 2 diabetes. They are also linked to better cholesterol profiles; regular bean consumption can help lower LDL (bad) cholesterol. Red meat, particularly when processed or fatty, is associated with higher LDL cholesterol levels, insulin resistance and inflammation. 6. They’re economical and accessible This benefit shouldn’t be underestimated. Beans are one of the most affordable proteins in the world, often costing a fraction of beef. Despite their low price point, they are nutrient-dense, have a long shelf life and are incredibly versatile – think chilli, curries, stews, salads and dips. People even bake brownies with black beans and flapjacks with white beans! Pound for pound, beans give you more nutrition than almost any animal protein. 7. They win on variety and flavour Red meat is red meat. Beans come in endless varieties: black beans, kidney beans, lentils, chickpeas, cannellini, pinto, butter… the list goes on. Each has a slightly different nutrient profile, texture, taste and culinary tradition behind it. Historically, they have nourished civilisations, yet somehow get labelled as boring. That reputation is wildly undeserved. What red meat offers that beans don’t The complete protein profile Red meat contains all nine essential amino acids in optimal ratios, making it a 'complete' protein source. Beans are high in protein but lack certain amino acids (like methionine), so they need to be paired with grains for full coverage. More efficient source of iron The iron in red meat is haem iron, which is absorbed 2-3 times more efficiently than the non-haem iron in beans. This is especially important for individuals at risk of anaemia. Rich source of vitamin B12 Red meat is a rich source of vitamin B12, essential for nerve health and DNA synthesis. Beans contain no B12, so plant-based eaters need fortified foods or supplements. Higher levels of zinc and creatine Meat provides highly bioavailable zinc for immune function and creatine for muscle energy, nutrients that are either absent, or present in much lower amounts in beans. Fats for hormone health While excessive saturated fat is a concern, moderate amounts from lean red meat can support hormone production and fat-soluble vitamin absorption. What’s the best approach? The healthiest way to go is to keep your diet balanced and diverse. Try to eat beans daily if possible for fibre, plant protein and micronutrients. They’re not only underrated, they should be front and centre in healthy eating plans. Add small portions of lean red meat occasionally (once or twice a week) for B12, haem iron, and complete protein. Complement with fish, poultry, wholegrains, fruits and vegetables for variety and omega-3 fats. Keep processed meats minimal and focus on whole food sources. This way, you get the best of both worlds: the heart and gut benefits of legumes plus the unique nutrients from animal sources, without overloading on saturated fat or missing critical vitamins. More wellbeing content: How much red meat should I eat? Healthy bean recipes Are baked beans healthy? 20 high-protein vegetarian foods
What to eat and what to avoid to preserve your gut health through the festive season
Because nothing spoils a party like a bad stomach
Read 7 of the worst things I've eaten in the name of health in 2025, discover winter comfort food recipes, and best recipes for a healthy gut. Plus, find out some of the best spots for winter sun. The festive season goes hand in hand with indulgence – meals out, mince pies and celebratory drinks. While these traditions bring joy and taste delicious, they can also wreak havoc on your digestive system. From indigestion and constipation to an imbalanced gut microbiome, holiday habits often challenge our gut health. The good news? With mindful choices, you can enjoy the festivities without discomfort. Here’s a nutritionist’s guide to what to eat and what to avoid to keep your gut happy this Christmas. Why gut health matters Your gut is home to trillions of microorganisms – collectively known as the gut microbiome – that play a vital role in digestion, immunity and even mood regulation. When balanced, these microbes help break down food, produce essential vitamins and protect against harmful bugs. However, festive food habits like overeating, excess sugar and alcohol can disrupt this delicate balance, leading to bloating, constipation and fatigue. Around 70% of your immune system lives in the gut. At a time when colds and flu are circulating, and when you may be short on sleep or under stress, a balanced gut can help strengthen your defences. A thriving gut microbiome supports steady energy levels and balanced moods. Disrupting that ecosystem with excessive alcohol, rich foods or irregular eating can make you feel tired, heavy and sluggish. The challenge of festive feasting Big celebrations can be particularly tricky as we often eat different foods at different times from our usual routine. This can overwhelm the digestive system, slow gastric emptying and cause bloating or discomfort. Sudden changes in diet, such as switching from balanced meals to rich, high-fat foods can upset the delicate balance of bugs in the gut, reducing beneficial bacteria and increasing the risk of indigestion and constipation. To minimise these effects, aim for smaller portions, maintain some consistency in meal timing, and gradually introduce indulgent foods rather than diving headfirst into the tub of chocolates! The gut health goodies The following traditional Christmas foods have great gut health benefits: 1. Fibrous plant foods Fibre really is your friend! It adds bulk to the stool which helps prevent constipation and feeds the beneficial bacteria in the gut. Brussels sprouts may not be everyone’s favourite but including cruciferous vegetables like sprouts and red cabbage and roasted root veg such as sweet potatoes, parsnips and carrots will help digestion and provide vitamins, minerals and antioxidants. Fruits like apples, pears and satsumas, plus dried fruit, nuts and seeds synonymous with Christmas such as cranberries, dates, chestnuts and walnuts all contain valuable fibre and provide a healthier option as a snack or for something sweet. 2. Fermented foods Fermented foods contain probiotics which support balance in the gut. Try including fermented foods like sauerkraut, kimchi or pickles. Their acidic, slightly sharper taste provides a welcome contrast to the rich foods and a perfect accompaniment to a cheeseboard. Consider making kombucha as a healthier alcohol-free drink. 3. Prebiotic rich foods Prebiotics are a type of fermentable fibre that feed the beneficial bacteria so they flourish and exert all the beneficial effects. Garlic, artichoke, bananas, oats and asparagus are all good examples of prebiotics that you can sneak onto your Christmas menu. Try serving asparagus as a canapé or making a garlic dip to serve with crudités. 4. Spices Spices like ginger, cardamon and cinnamon are commonly used in Christmas recipes and have anti-inflammatory properties that can help soothe and calm an irritated gut. They are a great option as a herbal tea, festive latte or added to porridge or soups. 5. Water Staying hydrated is one way to keep your digestive system functioning smoothly. Drinking water with meals, as well as between them, can help ease digestion and help prevent that heavy, bloated feeling. Try to sip water throughout the day and watch out for too much carbonated/fizzy water as this can introduce extra gas and exacerbate bloating. 6. Lean proteins Lean proteins are easier on the digestive system compared to fatty cuts of meat or rich, creamy dishes. They also pair well with fibre rich sides dishes, creating a balanced plate that promotes steady digestion. Choose turkey, chicken, fish and plant based proteins. They are less likely to cause acid reflux or heartburn than a high fat option such as sausages or baked cheese. The gut health baddies These festive foods and drinks are more likely to lead to digestive problems: 1. Ultra processed foods Avoiding ultra processed foods at Christmas can be challenging because they are everywhere. Where possible cook from scratch and read labels. Instead of crisps or chocolate, offer nuts, seeds and dried fruit to keep blood sugars a bit more balanced. While it’s hard to avoid them entirely, try making your own mince pies or Christmas desserts. 2. ‘Party food’ Nothing screams Christmas better than a pretty array of canapés, but shop-bought festive faves like cheesy puffs and sausage rolls are usually packed with additives that can actually dwindle down the number of beneficial bacteria that reside in the gut. This can leave you feeling bloated and uncomfortable. 3. Alcohol Alcohol irritates the gut lining, disrupts microbiome balance and contributes to dehydration – worsening constipation and bloating. If you drink, choose low or non-alcoholic alternatives, and alternate with water. Enjoy yourself without overdoing it The festive season doesn’t have to mean digestive distress. By prioritising fibre, probiotics and hydration – and limiting processed foods, heavy fats and excess alcohol – you can enjoy every celebration while keeping your gut happy. Remember, gut health is about balance, not restriction. Small, mindful choices will help you feel energised, comfortable and ready to embrace the joy of the holidays. Don’t forget that eating slowly, staying active and managing stress can all support the gut too.
Best supplements for sleep 2025 UK, tested and reviewed by experts
Find the right sleep supplement for you with our list of tried and tested products
When it comes to our health, sleep is an important element. It's when our bodies do most of their recovery and renewal, and broken or interrupted sleep can lead to changes in mood and impact our ability to concentrate. If you are struggling to get to sleep or find yourself waking often in the night, taking a herbal or nutritional supplement could be helpful, as certain botanicals and minerals have been found to help sleep. You can find more information below on which ingredients could help reduce anxiety, ease tension or help your body achieve restful sleep by aligning with its natural circadian rhythm. Read on for our guide to the best sleep supplements, tried, tested and reviewed by a nutritionist and our expert team. Looking for more ways to get a good nights sleep? Read our guide to the best magnesium supplements for sleep. Jump to: Best sleep supplements at a glance Best sleep supplement to buy 2025 What are the best botanicals or minerals for sleep? How to take a sleep supplement How we test sleep supplements Best sleep supplements at a glance Best capsule sleep supplement: Nutravita Natural Night Complex, £12 Best tablet sleep supplement: Healthspan Night Time 5-HTP, £18.39 Best sleep supplement for travel: Together Health Night Time, £11.89 Best everyday sleep supplement: Vitl Sleep Sweet, £9.99 Best powder sleep supplement: Ancient + Brave True Nightcap, £25.60 Best sleep supplement for your evening routine: BioCare Sleep NutriPowder, £31.29 Best gummy sleep supplement: Nutrigums Night Time Complex, £14.99 Best sleep supplement to buy 2025 Nutravita Natural Night Complex Available from Amazon (£12), Superdrug (£17.99) Best capsule sleep supplement Star rating: 5/5 If you're looking for an affordable sleep supplement in capsule form, this could be a good option. This was one of the easiest supplements in this list to take as the daily amount is just one flavourless capsule, plus the price works out to 16p per day, the most affordable that we tested. Each capsule contains a mix of botanicals and nutrients including vitamin D3, magnesium, chamomile, vitamin B12, L-tryptophan and lemon balm. Available from: Amazon (£12) Superdrug (£17.99) Healthspan Night Time 5-HTP Available from Pharmacy2U (£18.39), Healthspan (£22.99) Best tablet sleep supplement Star rating: 4.5/5 This sleep supplement contains 100 per cent NRV of 5-HTP — an amino acid that is converted into melatonin and serotonin, brain chemicals which can both in turn influence mood and sleep. Other ingredients include many sources of B vitamins — B3, B6 and B12 — which help to contribute to a calmer body and mind. The recommended dose is one tablet a day, taken one hour before bed. At 34p per day this is on the more affordable end of the products in this list. Available from: Pharmacy2U (£18.39) Healthspan (£22.99) Together Health Night Time Available from Superdry (£11.89), bodykind (£13.99), Amazon (£17.33) Best sleep supplement for travel Star rating: 4/5 These capsules contain a blend of magnesium and herbs. We were impressed by the five forms of highly bioavailable natural marine magnesium in them, alongside the 100 per cent NRV of 5-HTP (that is converted to melatonin and serotonin) as well as natural hops. These capsules come in a travel-friendly, compostable pouch that contains a month supply. It is recommended you take two capsules 30 minutes before bed, which raises the daily cost to 46p. Available from: Superdry (£11.89) bodykind (£13.99) Amazon (£17.33) Vitl Sleep Sweet Available from Holland & Barrett (£10), Waitrose & Partners (£10), Vitl (£11.99) Best everyday sleep supplement Star rating: 4/5 Vitl's Sweet Sleep supplement has a rounded list of ingredients including vitamin B6 and zinc at the optimum servings, L-theanine, lemon balm and cherry extract. Magnesium is also included to help support normal cognitive function, the onset of sleep and healthy melatonin levels. You can sign up to buy this on a subscription basis to save some money so you never run out. Available from: Holland & Barrett (£9.99) Waitrose & Partners (£10) Vitl (£11.99) Ancient + Brave True Nightcap Available from Ancient + Brave (£25.60), Boots (£32), Amazon (£32) Best powder sleep supplement Star rating: 3.5/5 This sleep supplement from Ancient + Brave comes in the form of a powder rather than a tablet or capsule. The lemon and ginger flavour we tried is strong and punchy, with a heaped teaspoon added to cold or warm water. We found that even with thorough stirring it didn't mix entirely so we'd recommend using a hand held milk frother to thoroughly mix. Available from: Ancient + Brave (£25.60) Boots (£32) Amazon (£32) BioCare Sleep NutriPowder Available from Amazon (£31.29), BioCare (£31.30), Healf (£31.39) Best sleep supplement for your evening routine Star rating: 3.5/5 This is another sleep supplement in the form of a powder, which we found useful in terms of incorporating it into our evening routine as we could combine it with water or our evening tea. Ingredients include lemon balm, L-theanine, cherry powder and hops powder, as well as magnesium. It's one of the most expensive sleep supplements we've tested at £1 per daily dose. Available from: Amazon (£31.29) BioCare (£31.30) Healf (£31.39) Nutrigums Night Time Complex Available from Nutrigums (£14.99), Amazon (£14.99) Best gummy sleep supplement Star rating: 3.5/5 If you're looking for a sleep supplement to take as a gummy, this one from Nutrigums could be a good option. Although, it's worth noting that this format means the supplement is higher in sweeteners than many others on this list. The ingredients include 5-HTP at 60 per cent of the daily NRV, plus herbal extracts lemon balm, lavender and chamomile. Available from: Nutrigums (£14.99) Amazon (£14.99) What are the best botanicals or minerals for sleep? When it comes to sleep supplements, there are a few ingredients we look out for which include: Magnesium: an essential mineral which is involved in stress reduction and muscle relaxation, magnesium glycinate has been shown to be the most useful for insomnia. Vitamin D: a deficiency in this vitamin has been associated with sleep difficulties. Vitamin C: some research suggests that low levels of vitamin C can be associated with short sleep, look out for Montmorency or acerola cherries listed as ingredients as there's also evidence cherries can benefit sleep. L-Theanine: this is an amino acid that occurs in the leaves of tea plants, with some research suggesting it aids relaxation. Tryptophan: this is also an amino acid which converts into L-Theanine and serotonin in the body which can help with sleep quality. 5-HTP: this is a compound which is made in the body from tryptophan, which in turn is used to make serotonin, a neurotransmitter known to help sleep. Valerian: this is a herbal sleep remedy made from the roots and stems of a plant of the same name. Hops: another natural sedative, hops can help calm nerves and help you fall asleep, the effects of which are enhanced when combined with valerian. Passion flower: this is a flowering vine believed to help with insomnia. Lemon balm: another natural remedy, lemon balm has mild sedative properties that can help calm the mind and body. How to take a sleep supplement In order to make your sleep supplement most effective, they should be taken 30-60 minutes before you go to bed. Routine and consistency are important when taking any supplement, but particularly when trying to establish good sleep patterns, so if you can, try to take them at the same time each night. Individual supplements have different advice on how to take them, but broadly we'd recommend eating a light snack alongside your sleep supplement. Particular food can help aid some ingredients in sleep supplements, for example sources of healthy fat like avocado or nuts can help vitamin D and valerian root be better absorbed as they are fat-soluble. It's important not to combine herbal sleep supplements with melatonin. If you have any questions or concerns about taking any supplements, or are having persistent trouble sleeping, consult your GP. How we test sleep supplements Our sleep supplements were assessed by registered nutritionist Jo Williams for ingredients. They were also assessed for the benefits and disadvantages of recommended doses and delivery formats. When scoring the supplements, the criteria we tested for included taste, nutrient profile, additives, dietary requirements, value for money and sustainability. Each supplement was also tested by our team of testers for taste, smell, packaging and ease of use. Related content Best magnesium supplement for sleep Best magnesium supplement Best Omega 3 supplement Best collagen supplement Best protein powder Best vegan protein powder Best glucosamine supplement Best greens powder Best probiotics
Wonder cure or waste of money? The truth about CBD
Is the CBD in your moisturiser, your herbal tea or your wellness gummy going to make any difference to you? Our expert has looked at the research…
Read more about popular and trending supplements, how to sleep better, and which magnesium supplements might be able to help you. You can now find canniboidal (CBD) – an extract from the cannabis plant – in a wide range of products, from dry shampoo to dog food. The health claims are broad and include relieving pain and inflammation, reducing anxiety and stress, improving skin conditions and promoting healthier, happier pets. CBD is big business with around 14 per cent of Americans stating they use CBD products, mainly for pain relief, and a YouGov poll of UK adults showing a quarter would consider using products containing CBD. Sales of CBD soared in the UK during the pandemic, and by 2022 the UK became the second biggest consumer of CBD products, second only to the huge US market. So is it worth it, or is it just a waste of money? Is CBD marijuana? No, CBD is not the same as marijuana although they are both derived from the cannabis plant. CBD is a non-intoxicating compound that doesn’t give the ‘high’ typically associated with marijuana. Tetrahydrocannabinol (THC) is the psychoactive compound responsible for producing the ‘high’. How many products now include CBD?! The wide variety of products is part of the appeal; there is a CBD product for nearly everyone. There is even an activewear brand who have infused their sports clothing with CBD as a preventative measure against workout-induced muscle pain. Whether it’s wellness, therapeutic relief or general relaxation, CBD supposedly has you covered. Oils and tinctures: CBD oil is the most commonly sold CBD product in the UK. It is promoted as helping with pain, anxiety, sleep and addiction. Typical dosage range is 5-50mg per serving/dropper. Oils and tinctures are taken directly under the tongue so are easy to administer and absorb. Capsules and soft gels: if you’re looking for simplicity and want to avoid the earthy taste of the oil, then capsules might be the best option. There’s no mess, either. Typical dosage is 10-50mg. Edibles: tasty gummies, chocolates and baked goods mask the flavour of CBD by replacing it with fruit or chocolate. Typical dosage range is 5-25mg. The caution with edibles is the slightly delayed onset of action, which may lead to overconsumption. Topicals: creams, balms, salves, patches and bath products have been shown to provide localised relief from pain, inflammation (such as arthritis) or skin conditions like eczema. CBD beauty products have gained popularity as they are thought to help soothe irritation, protect and hydrate the skin. Typical dosage range is 3-8mg of CBD per application but this will depend on the type of product. CBD vapes: Many people are now using vapes/e-cigarettes as a device for CBD. Research in this area suggests that vaping CBD is more dangerous than regular nicotine. Typical dosage range of 1-3mg per puff depending on the device and e-liquid concentration. Inhalation delivers CBD directly into the bloodstream, and people should be wary of the associated risks. Beverages: CBD-infused water, tea, coffee and energy drinks – either ready made or as mixable powders – provide an easy, on-the-go option. The typical range is 5-25mg per serving, depending on the product. Pet products: dosage range is 1-5mg per 10lbs of pet weight. The amount given will therefore depend on the pet size, condition, and the product of choice. Always consult a veterinary professional first. Does CBD work? While research is still ongoing, there are some commonly perceived benefits: Beauty: CBD is being increasingly used in skincare and beauty products due to its anti-inflammatory and soothing properties, making it beneficial for conditions like acne, eczema and rosacea. CBD is rich in antioxidants, therefore combating free radicals to reduce fine lines and wrinkles. Mental health: It is thought that CBD interacts with serotonin receptors in the brain, potentially reducing symptoms of anxiety. Many people report better sleep quality after using CBD which may indirectly improve mood and wellbeing. Wellbeing: CBD is widely used for its therapeutic potential to support overall physical and emotional health including stress, headaches and muscle soreness. While anecdotal evidence is strong, and there is some research to back up the claims, more clinical trials are needed. A 2019 comprehensive review looked at previously published studies and ultimately concluded that there was little evidence to support the use of CBD for mental health purposes and more research is needed in order to substantiate its use to treat symptoms of conditions such as anxiety, depression, and insomnia. There are concerns that many people suffering with chronic pain are vulnerable to the promises made about CBD, and the lack of regulation puts them at risk. The effectiveness of CBD products depends on their purity, dosage and how they are administered. The best delivery mechanism depends on your goals and the form you use. For example, oils, tinctures and sprays put under the tongue are absorbed directly into the bloodstream and felt quite quickly. They bypass the digestive system, allowing for faster absorption and higher bioavailability compared to oral ingestion. Vaping has a high absorption rate too as the CBD enters the lungs and the effects are felt within a couple of minutes. Gummies, capsules and edibles are slower as the CBD has to pass through the liver and digestive system before entering the bloodstream. How much CBD is safe to take? Always consult a healthcare professional before using CBD, especially if taking medications or managing health conditions. In October 2023, the UK Food Standards Authority (FSA) issued updated precautionary advice on CBD, which recommended that “healthy adults should limit their consumption of CBD from food to 10mg per day. This equates to about 4-5 drops of five per cent CBD oil”. However, most of the research on the benefits of CBD looks at between 20-1500mg per day. And even recommendations for particular usages (based on research) creep up into territory beyond that 10mg/day advice. The right amount of CBD depends on body weight, what you’re trying to treat and the concentration of the CBD supplement. Studies looking at common uses of CBD typically suggest these dosages: CBD for cosmetic use: Choose topical products (cream/serum) with 3-8mg of CBD per application Higher concentrations 20-50mg per application are often used for localised inflammation Lower doses of 5-10mg are sufficient for daily skincare CBD for sleep improvement: Much of the evidence trying CBD for sleep improvement is anecdotal. For mild sleep issues, take supplemental CBD, 30-60 minutes before bedtime For severe sleep disorders 50-100mg as recommended by a healthcare provider. Generally start low and gradually increase every few days until desired effects are achieved. Consistency is key for best results CBD for relaxation: Low dose 5-15mg is best for mild relaxation or unwinding High dose 300mg for managing significant stress or anxiety Higher doses should be used with caution and may cause drowsiness However, because long term daily use of CBD has yet to be fully assessed in a rigorous and scientific way, it’s essential to remain cautious. Avoid taking higher doses for prolonged periods, remember every individual is different, and consider building up to a stronger dose to assess your tolerance. It cannot be ruled out that long-term daily use of pure form CBD at intake levels higher than 10 mg CBD/day could contribute to the development of adverse effects over time, most notably in the liver. Pregnant and breastfeeding women, older adults, and those taking regular medication should seek advice from a health professional before using CBD products. How to choose a CBD product One of the difficulties with such an extensive choice of CBD products is establishing any proven effects. Many claims are not backed by the Food and Drug Administration (FDA), FSA, or other regulatory bodies, so it is wise to approach with caution. Look for evidence of independent lab testing to verify the purity, potency and efficacy of any product you are considering trying. And, for your best chance of buying a regulated product (for both safety and quality), look for reputable brands and verified websites. Many products contain more than the recommended daily dosage of CBD, so check the label. It’s also a good idea to check for verified THC content (maximum 0.3% THC in the US, 1mg per container in the UK). More wellbeing guides Is this ingredient the secret to good brain health? 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