The best mushroom supplements 2025, tried and tested by experts
Find our reviews of the best mushroom supplements available in the UK, tried and tested, from drinkable powders to capsules
Functional mushrooms seem to be everywhere, which isn’t surprising thanks to their suggested benefits of improved focus and energy, regulating stress and strengthening immunity. When used as a wellness tool, so-called ‘adaptogenic’ mushrooms – like reishi, lion’s mane and cordyceps – are said to help us cope better with life’s ups and downs. These varieties, as well as the likes of maitake, shiitake and chaga, are also said to have medicinal properties that may extend to helping us fight obesity and slow the ageing process. However, despite such publicised acclaim, as the research currently stands, there is not enough evidence to fully validate these or other alleged health benefits. Read on for everything you need to know about the best mushroom supplements, tried and tested. Jump to: Best mushroom supplements at a glance Best mushroom supplements to buy in the UK 2025 What are mushroom supplements good for? What we looked for during testing How much should I take? How should I take a mushroom supplement? How we tested mushroom supplements Best mushroom supplements at a glance Best capsules – mushroom supplements Together Health Mushroom 5, £27.99 OTO Mushroom Complex, £39 Zooki Lion's Mane Focus+, £39.99 FourFive Lion’s Mane Mushroom: Energy & Focus, £21.99 Paused Ultra Focus, £19.99 Grass & Co FOCUS Lion’s Mane Mushroom Capsules with Ginseng + Omega 3, £26.50 Solgar Reishi Shiitake Maitake Mushroom Extract, £33.95 Best tablets – mushroom supplements Nutrition Geeks Lion’s Mane Focus +, £9.99 Best powder - mushroom supplements Spacegoods rainbow dust, £39 DIRTEA Cordyceps Powder, £38 DIRTEA Lion’s Mane Powder, £34.99 everystate Cacoa and Mushroom superblend, £45 Verve Honest Mushrooms, £49 Best mushroom supplements to buy in UK 2025 Best capsule mushroom supplements Together Health Mushroom 5 Available from Bodykind (£20.99), Superdrug (£22.39), Together Health (£27.99) Star rating: 4.5/5 Free from artificial additives and preservatives and manufactured using clean processes, this blend of five mushrooms (chaga, lion’s mane, maitake, reishi and shiitake) is certified organic, subject to a dual extraction process and provides more than 40 per cent polysaccharides (more than 30 per cent beta-glucan) with triterpenes. We found these vegan capsules easy to swallow with no odour or aftertaste. Available from: Bodykind (£20.99) Superdrug (£22.39) Together Health (£27.99) OTO Mushroom Complex Available from OTO (£39) Star rating: 4.5/5 Easy to take as a daily capsule with no flavour, this supplement offers a blend of five organic mushrooms alongside 11 vitamins and minerals aimed at supporting focus, immunity and energy. The luxe glass jar is convenient though not child-safe. The product is vegan-friendly and free from fillers or additives, with traceable ingredients and third-party testing. The packaging lacks details on extraction methods and specific concentrations of active compounds. At a premium price point, it is simple to incorporate into a routine, however clearer labelling would improve confidence in its effectiveness. Available from: OTO (£39) Zooki Lion's Mane Focus+ Available from Zooki (£39.99) Star rating: 4/5 Not only do these tablets contain a sizeable 600mg of Lion's Mane, the formula also contains cognizin citicoline, L-Theanine, omega-3 and vitamin B12. All of which support good brain health, focus, memory, sleep and reduce feelings of stress or anxiety. Tablets are suitable for vegetarians and vegans. Plus, the brand claims to design their supplements with 4x higher absorption. Available from: Zooki (£39.99) FourFive Lion’s Mane Mushroom: Energy & Focus Available from Amazon (£18.49), Holland & Barrett (£21.99) Star rating: 4/5 With a 60-day money-back guarantee and using a double extraction process two capsules (400mg lion’s mane) provide a minimum of 40 per cent polysaccharides in combination with the brain sharpening botanicals – bacopa monnieri (also known as brahmi), maca root and guarana. Although the capsules are large and two per day is recommended, we found them easy enough to take. However, there is no indication as to whether the mushrooms are organically certified or whether this specific product has been independently tested. Available from: Amazon (£18.49) Holland & Barrett (£21.99) Paused Ultra Focus Available from Paused (£19.99) Star rating: 4/5 With 16,000mg Lion’s Mane, Paused Ultra Focus delivers a high-strength blend aimed at supporting brain health and cognitive function, particularly during menopause. Enriched with ginkgo biloba, vitamin B5 and iodine, it’s a vegan, GMO- and gluten-free choice. Easy to take and ethically produced in the UK, this supplement is menopause-friendly and suitable for most adults. Available from: Paused (£19.99) Grass & Co FOCUS Lion’s Mane Mushroom Capsules with Ginseng and Omega 3+ Available from Holland & Barrett (£17.76), Amazon (£22.97), Grass & Co (£26.50) Star rating: 4/5 Blending lion’s mane with ginseng and algal omega-3 oil, two capsules per day supply 600mg of lion’s mane extract. Although the product is independently tested for its beta-glucan content we had to search for the information on the Grass & Co website. This product is hot water-extracted and is vegan and gluten-free. Available from: Holland & Barrett (£17.76) Amazon (£22.97) Grass & Co (£26.50) Solgar Reishi Shiitake Maitake Mushroom Extract Available from Amazon (£31.99) Star rating: 4/5 From a long-standing company this product is described as a ‘concentrated extract’ of reishi, shiitake and maitake mushrooms. It is a vegan and allergen free formulation combining powder and powdered extract and was the most expensive in our trial. There are no details of the percentage active constituents or the extraction process used. We found them easy to swallow and would be happy to continue taking these regularly. Available from: Amazon (£31.99) Best tablet mushroom supplements Nutrition Geeks Lion’s Mane Focus+ Available from Amazon (£9.99), Nutrition Geeks (£11.99) Star rating: 4/5 We found two of these small tablets (267mg lion’s mane extract) were easy to swallow. They were the cheapest product in our trial with the highest stated levels of active polysaccharides (50 per cent). However, it’s unclear whether the mushrooms are certified organic or what extraction process is used. Available from: Amazon (£9.99) Nutrition Geeks (£11.99) Best powder mushroom supplements Spacegoods rainbow dust Available from Spacegoods (£29), Amazon (£29.95) Star rating: 4/5 This is a premium blend of adaptogens and mushrooms, including lion’s mane, cordyceps and chaga, with 85mg of caffeine per serving. The powder mixes easily and has an intensely chocolatey, slightly raw cacao flavour that is tasty both hot and cold, but should be mixed with milk or an alternative, rather than water. Vegan-friendly and gluten-free with no artificial additives, it is easy to prepare and comes in convenient, resealable packaging, though more detail on sourcing and active compound concentrations would be helpful. Available from: Spacegoods (£29) Amazon (£29.95) DIRTEA Cordyceps powder Available from Amazon (£34.99), Look Fantastic (£38), DIRTEA (£38) Star rating: 4/5 DIRTEA powders use certified organic mushrooms that are subject to a dual extraction process and third-party tested, however, we couldn’t find information about the concentration of active constituents (percentage of polysaccharides) in a 2g serving. We found the finely milled powder difficult to measure but noted that it mixed easily in a cup of tea adding no taste or flavour. Available from: Amazon (£34.99) Look Fantastic (£38) DIRTEA (£38) DIRTEA Lion’s Mane powder Available from Look Fantastic (£34.99), Victoria Health (£37.99), DIRTEA (£38) Star rating: 4/5 We needed to add a little sugar to her hot drink to disguise the slightly earthy flavour from the lion’s mane powder. However, we liked the convenience of the powder and the fact that it could be added to a variety of options from hot drinks to smoothies. Available from: Look Fantastic (£34.99) Victoria Health (£37.99) DIRTEA (£38) everystate Cacao and mushroom superblend Available from everystate (£45) Star rating: 4/5 Offering a blend of reishi and tremella fruiting body extracts, the cacao powder delivers a drinkable, lightly chocolatey flavour reminiscent of watered-down chocolate Nesquik with a subtle earthy note. The powder mixes easily with hot water, milk or in smoothies making it simple to incorporate into a daily routine. It's free from gluten, dairy, soy and artificial flavours, and is vegan and non-GMO, too. The sturdy resealable bag keeps it fresh and portable. While the concentration of active compounds is specified, more clarity on extraction methods and third-party testing would be welcome. Available from: everystate (£45) Verve Honest Mushrooms Available from Verve (£49) Star rating: 4/5 Providing a high-strength blend of mushrooms and adaptogens, this chocolate-flavoured powder is easy to incorporate into a daily routine, and mixes best with milk for a more palatable taste, though a slight mushroomy aftertaste remains. With a notable 12,400mg of mushrooms per scoop and detailed extract concentrations, it stands out for potency. The resealable pouch keeps things fresh and the powder blends well into drinks. While there is a focus on transparency and no hidden additives, clearer information on organic certification and third-party testing would be reassuring. Available from: Verve (£49) What are mushroom supplements good for? Some popular functional mushrooms and their potential benefits: Chaga: may help wounds heal and be anti-inflammatory Cordyceps: may build stamina and endurance Lion’s mane: may help anxiety and sleep problems, sharpen the brain and modulate the immune system Maitake: may regulate metabolism and blood sugar levels Reishi: may support immunity, fight fatigue and slow ageing Shiitake: may support immunity and fight infection. Read more about adaptogenic mushrooms here. What we looked for during testing Available as capsules, tablets, tinctures, dried powder or tea/coffee blends, there’s a mushroom supplement available to suit most lifestyles. When selecting products to review, we were looking for a guaranteed concentration of 30 per cent or more polysaccharides (as beta-glucan). These are the active constituents, thought to offer a number of benefits. For instance, polysaccharides may strengthen the immune system and act as a fuel source (prebiotic) for healthy gut bacteria. As they’re a source of soluble fibre they may support digestion, stabilise blood sugar, help manage cholesterol and support the heart and potentially provide anti-inflammatory effects. A dual extraction process was also an important factor. This is because the various beneficial compounds in the mushrooms are both water soluble (beta glucan) and alcohol-soluble (triterpenoids), so using both extraction methods is likely to result in a greater concentration of active constituents. How much should I take When you start to supplement, begin at the lowest dose, assess your response and increase if appropriate, while always keeping within product guidelines. Dosages vary depending on the variety of mushroom and the concentration level of the product, as well as each person’s individual response. Therefore, choose a product from a reputable company that uses a certified organic mushroom (mushrooms absorb toxins and pollutants from their surroundings), and are independently tested. As mentioned above, a dual extraction process is important in order to optimise the levels of beneficial active compounds. How should I take a mushroom supplement? Mushrooms can be supplemented in the form of extracts (powder or liquid), milled mushroom powder or capsules (the latter may contain both powder and extract). Mushroom extract is the most potent form, as it typically contains 20-30 per cent polysaccharides (beta-glucan), depending on the manufacturer. If you are hoping a mushroom supplement will address a specific health issue, then do your research and opt for a product that contains a mushroom variety for which there is some evidence that it may be helpful. If you have a diagnosed health condition, are on prescribed medication such as blood thinners, blood pressure tablets or diabetes medication, check with your GP prior to supplementation. If you are pregnant or breastfeeding you should avoid supplementation, because more research is needed to determine the safety of functional mushrooms in these situations. Although generally safe for most of us, unless you have a fungal or mould allergy, certain people may experience side effects, such as a gastric upset or dry mouth. You should also be aware that at this time further research is needed to determine optimal dosages and safety profiles, and to fully quantify the potential risks and side effects. Like other dietary supplements in the UK, mushroom products are regulated under food law, this means they don’t require license or registration and you don’t need a prescription. It also means that because of the current lack of robust evidence, the use of <a href="https://www.gov.uk/government/publications/nutrition-and-health-claims-guidance-to-compliance-with-regulation-ec-1924-2006-on-nutrition-and-health-claims-made-on-foods/nutrition-and-health-claims-guidance-to-compliance-with-regulation-ec-19242006#:~:text=Nutrition%2520and%2520health%2520claims%2520are,scientific%2520assessment%2520of%2520substantiating%2520evidence" target="_blank" rel="noopener">health claims is restricted – it’s worth keeping this in mind when you’re reading marketing material. How we tested mushroom supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering formats such as powders, tablets or capsules containing mushroom extract, powder or a combination of both, and with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much mushroom extract is included in the recommended daily amount? What percentage of active beneficial constituents are provided per serving? Are other nutrients or botanicals included? Quality: how were the mushrooms grown and sourced, are they certified organic and have they been independently tested for contaminants and allergens? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan, gluten- and allergen-free? Value for money: how does the product compare to other products on a cost-per-day basis? More mushroom supplements tested: Nutravita Advanced Mushroom Superblend Complex: 3.5/5, £22.99 WeightWorld Organic (bio) Mushroom Complex: 3.5/5, £26.38 ZipVit Lion's Mane 2000mg: 3.5/5, £9.49 DIRTEA Reishi Powder: 3.5/5, £38 INDI Mind: 3.5/5, £45 Related content Best vitamin B12 supplement Best biotin supplement UK Best ashwagandha supplement UK Best supplement for sleep Best probiotics UK Best protein powder Best collagen supplement UK Best greens powder Best herbal tea Best matcha powder
Best vitamin B12 supplement UK, tested and recommended by experts
We've put vitamin B12 supplements to the test to help you find the best one for your needs
Vitamin B12 is an essential nutrient for a variety of functions, such as red blood cell formation, nerve function, DNA synthesis and energy production. The majority of people should get enough vitamin B12 in their diets from sources like meat, eggs and dairy products but there are people who need to supplement their B12 intake to avoid deficiency. This includes those following a strict plant-based diet and those with certain medical conditions. If you need a vitamin B12 supplement, we've tried out industry-leading products, assessing them for the amount and type of B12 that they contain, as well as how easy they are to take and other ingredients, including whether they include any additional nutrients. Read on for our recommendation of the best vitamin B12 supplements, plus everything you need to look for when choosing a supplement. Jump to: Best vitamin B12 supplement at a glance Best vitamin B12 supplements to take 2025 Why do we need vitamin B12? Should I take a vitamin B12 supplement? What is the most effective form of vitamin B12? How we test vitamin B12 supplements Best vitamin B12 supplement at a glance Best capsule vitamin B12 supplement: Viridian High Potency B12 capsules, £13.50 Best tablet vitamin B12 supplement: ZipVit vitamin B12 1100mcg, £7.29 Best vitamin B12 supplement for vegans: Wild Nutrition Food Grown Vitamin B12 Plus, £17.50 Best oral spray vitamin B12 supplement: BetterYou Boost 1200mcg B12 Daily Oral Spray, £7.75 Best liquid vitamin B12 supplement: Viridian Liquid B12, £18.65 Best value vitamin B12 supplement: Vitabright Dual Active B12 1000mcg, £12.99 Best flavourless vitamin B12 supplement: Zooki Vitamin B12 capsules, £24.99 Best gummy vitamin B12 supplement: Novomins Vitamin B12 Gummies, £17.99 Best vitamin B12 supplements to take 2025 Viridian High Potency B12 capsules Available from Bodykind (£13.30), Amazon (£13.50) Best capsule vitamin B12 supplement Star rating: 5/5 This small capsule has no discernible taste or smell, so we found it very easy to take. We were impressed by the ingredients of this supplement, which has no fillers, preservatives or binders, just an active form of vitamin B12 in a base of bilberry, spirulina and alfalfa. Available from: Bodykind (£13.30) Amazon (£13.50) ZipVit vitamin B12 1100mcg Available from ZipVit (£7.29), Amazon (£8.49) Best tablet vitamin B12 supplement Star rating: 5/5 With a daily cost of less than a penny this supplement could be a great option if you want to add more vitamin B12 but are on a tight budget. You get a year's supply at once, so you don't have to worry about running out of supplements, although it's worth noting the tub is a little bulky. This is a high-strength formula, providing 1100mg of methylcobalamin which is a natural form of vitamin B12. Available from: ZipVit (£7.29) Amazon (£8.49) Wild Nutrition Food Grown Vitamin B12 Plus Available from Wild Nutrition (£17.50), Amazon (£17.50) Best vitamin B12 supplement for vegans Star rating: 4.5/5 With ingredients from ethical sources, Wild Nutrition regularly impresses when it comes to supplements. This one is no different with food-sourced vitamin B12 combined with beetroot powder to enhance its effects. This is one of the pricier supplements on this list but the brand will give you your money back if you don't get on with the supplement within 30 days. Available from: Wild Nutrition (£17.50) Amazon (£17.50) BetterYou Boost 1200mcg B12 Daily Oral Spray Available from Amazon (£7.75), BetterYou (£9.99) Best oral spray vitamin B12 supplement Star rating: 4.5/5 If you prefer to avoid capsules and tablets, an oral spray supplement like this one could be a really good option. The sprays are designed to bypass the digestive system by delivering the vitamin B12 directly to your bloodstream, as the supplement is sprayed onto the inner cheek. Four sprays make up one daily dose, which can be taken throughout the day, and we really enjoyed the taste of this supplement. Available from: Amazon (£7.75) BetterYou (£9.99) Viridian Liquid B12 Available from Bodykind (£18.65) Best liquid vitamin B12 supplement Star rating: 4.5/5 Another alternative to a capsule supplement is this liquid one. It can be added directly under the tongue or mixed into a glass of water, and we found it has a natural orange flavour that we enjoyed. The formulation is suitable for those on a vegan diet and contains two different active forms of vitamin B12. Available from: Bodykind (£18.65) Vitabright Dual Active B12 1000mcg Available from Amazon (£5.99), Vitabright (£12.99) Best value vitamin B12 supplement Star rating: 4/5 On test we found these compact tablets easy to take, with a dose of one per day. It's a good affordable option too, with the daily dose coming in at 22p. This supplement contains two natural and active forms of vitamin B12: methylcobalamin and adenosylcobalamin. Available from: Amazon (£5.99) Vitabright (£12.99) Zooki Vitamin B12 capsules Available from Bodykind (£19.99), Amazon (£24.99) Best flavourless vitamin B12 supplement Star rating: 4/5 Delivered in a liposome that the manufacturer claims enhances the absorption, this supplement comes in the form of a compact capsule that is easy to swallow and is flavourless. It's worth noting that, at 83p per dose, this is one of the pricier supplements in this list. Available from: Bodykind (£19.99) Amazon (£24.99) Novomins Vitamin B12 Gummies Available from Novomins (£17.99), Amazon (£17.99) Best gummy vitamin B12 supplement Star rating: 3.5/5 Taking a gummy is another good option for those who prefer to avoid capsules or tablets. This gummy has a fruity smell although the flavour isn't overpowering. It uses vitamin B12 in the form of cyanocobalamin which is combined with other B group vitamins. Available from: Novomins (£17.99) Amazon (£17.99) Why do we need vitamin B12? Vitamin B12 is involved in a lot of vital processes in the body. These include creating DNA and RNA, keeping the nervous system healthy, releasing energy from food and producing red blood cells. It's important to have enough vitamin B12 and for most people this can be achieved through diet. Sources of vitamin B12 include meat, offal, dairy products, fish and eggs. Read the guide on what is vitamin B12 good for by our friends at Good Food. Should I take a vitamin B12 supplement? Many people will be able to get enough vitamin B12 from a balanced diet. However, there are people who may need to supplement their intake, for example if you're unable to eat a balanced and varied diet. Other people who may need to consider taking a vitamin B12 supplement include those on a plant-based diet, elderly people and those with a compromised digestive system. There are foods you can incorporate into your diet which are fortified with vitamin B12, such as breakfast cereals, plant milks and nutritional yeast. If you are unsure about whether you would benefit from taking a vitamin B12 supplement we would always recommend talking to your GP. It is also important to consult a medical professional if you are taking certain prescribed medication or have certain sensitivities or allergies. What is the most effective form of vitamin B12? When looking at vitamin B12 supplements there are a few different forms the vitamin will take. The most common natural forms of B12 are adenosylcobalamin and methylcobalamin, while cyanocobalamin is a synthetic form which is used to fortify food as well as some supplements. If you have a vitamin B12 deficiency it may be best to opt for a natural form of active B12 as it appears these have better rates of retention in the body. How we test vitamin B12 supplements When testing vitamin B12 supplements all supplements are assessed for ingredients, the form of vitamin B12 and the nutrient profile of the B12 by a registered nutritionist. Our reviews team then tries the supplements to test the smell and flavour, ease of use and sustainability of the packaging. We also assess the value for money of each supplement included in our list, factoring in the cost of the daily dose into our testing process. All health content on olivemagazine.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. Related content Best sleep supplements Best magnesium for sleep Best collagen supplement UK Best greens powder Best mushroom supplement Best glucosamine supplement Best omega 3 supplement UK Best probiotics UK Best protein bars Best protein powder Best vegan protein powder
What to eat to protect your skin from the sun
When the sun has got its hat on, we should too, but are there other ways to protect your skin? Registered nutritionist Kerry Torrens takes a look at how our food choices may support our skin and help us age better in the sunshine.
When the sun has got its hat on, we should too, but are there other ways to protect your skin from the sun? Registered nutritionist Kerry Torrens takes a look at how our food choices may support our skin and help us age better in the sunshine. Stay safe in the sun The damaging effects of the sun are well documented and even in the UK melanoma is the fifth most common cancer, with 48 new cases diagnosed each day. UV rays are the part of sunlight that causes this harm but don’t be fooled into thinking you’ll know when your skin is being damaged – UV radiation burns and damages without you feeling hot and sweaty, and it even happens on cloudy days. It’s not just the skin that can be affected either: UV rays damage proteins in the eye’s lens and this may lead to cataracts. As we age, damage from the sun accumulates and, if you’re fair skinned, you’re more likely to accrue more of this damage because you have less protective pigment. With age comes a decline in collagen and elastin, the proteins that act as the skin’s natural scaffold. Sadly the days we spend in the sun fast-track this breakdown, leaving us more likely to face premature wrinkles and sagging. Plus, as a sun worshipper you’re more susceptible to pigmentation and sun spots called melasma, as pigment builds in the areas of your skin most exposed to sunshine. Skin-friendly foods Of course, slathering on the SPF should always be your first line of defence but the good news is that what you eat may provide some helpful protection, too. That’s because some foods contain sun-savvy nutrients that are thought to offer the potential for whole-body protection. 1. Oily fish Oily fish, like salmon, mackerel and trout, are rich in a skin essential – omega-3 fatty acids. Often described as the skin’s internal moisturiser this fat is likely to protect the skin against UV damage through a number of different mechanisms and, if you do happen to burn, it’ll help ease that discomfort. Oily fish are a great source of vitamin D, the sunshine vitamin, that bestows a number of anti-aging and light-protective effects on the skin. 2. Prawns Prawns are a source of protective astaxanthin, a carotenoid that gives prawns and other seafood, like salmon, their pink colour. Astaxanthin helps protect our skin against moisture loss and may even mitigate the changes that lead to skin cancer. 3. Eggs Eggs offer a readily available source of two key carotenoids, lutein and zeaxanthin, which play an important role in protecting both your eyes and skin from light-inflicted damage – just one egg a day seems to be enough to make a difference. 4. Avocado Avocado is a source of all manner of skin-supportive nutrients, from healthy fats to carotenoids, including lutein and zeaxanthin. It also provides vitamin E. This antioxidant vitamin helps reduce sun damage by mopping up the unstable molecules that damage skin cells. Exciting research is underway to determine whether an avocado a day may help reduce sun damage and support the skin’s youthful elasticity. 5. Tomatoes Tomatoes are rich in a compound called lycopene; this helps protect the tomatoes from the effects of the sun, and luckily it does the same for us. Studies suggest that after regularly eating tomato-rich foods for a period of 10-12 weeks, volunteers experienced a decrease in sun sensitivity. More recent evidence suggests lycopene may improve the appearance of skin pigmentation, too. 6. Carrots Carrots, like other orange fruit and veg, are loaded with carotenes, including beta-carotene. These compounds provide a light-harvesting effect for the plant as well as for us and in so doing protects against excessive light exposure and sun damage. 7. Summer berries Summer berries are rich in plant compounds called polyphenols – examples include anthocyanins and resveratrol in blueberries, and ellagic acid in strawberries and blackberries. These compounds may protect collagen by minimising its breakdown and may also ease the inflammation caused by excess sunlight exposure. 8. Citrus fruits Citrus fruits are packed with vitamin C and this effective antioxidant helps neutralise the sun’s UV rays and strengthens collagen, as well as the capillaries that serve the skin. A word of warning, though: handle citrus fruits out of the sun and wash your hands after use because a chemical on their surface may cause sunburn when left on sun-exposed skin. Don’t forget... A varied, balanced diet, rich in sun-protective nutrients is a helpful add-on to your sun-safe strategy, especially given that most of us tend to underapply our sunscreen, or re-apply it too infrequently. That said, enjoying these foods in your diet should never replace the use of sunscreen or other sun-safe measures such as wearing appropriate clothing, like a wide-brimmed hat, or simply taking a break in the shade. Skin-friendly recipes Enjoy a sun-safe summer with these delicious recipes. Mexican prawn soup Check out our hearty Mexican soup with tomatoes, avocado and king prawns. This easy one-pot dish is packed with flavour and has under 300 calories for an easy midweek meal. SERVES 4 | PREP 15 MINS | COOK 50 MINS | EASY 1 tbsp vegetable oil 1 carrot, finely chopped 1 celery stick, finely chopped 1 green chilli, finely chopped 1 red onion, finely chopped 3 garlic cloves, crushed 1 tsp smoked paprika 1 tsp ground cumin 1 tsp dried oregano 1 tbsp tomato purée 1 sweet potato, peeled and cut into 2cm cubes 400g can chopped tomatoes 180g raw king prawns 1 avocado, chopped ½ a small bunch coriander, leaves torn 1 lime, cut into wedges 1 Heat the oil in a large pan and cook the carrot, celery, chilli and three-quarters of the onion with some seasoning for 10-15 mins or until soft. Add the garlic, spices and oregano, and cook for 1 min, then stir in the tomato purée and cook for another minute. Tip in the sweet potato, tomatoes and 350ml water, and simmer gently for 25-30 mins or until the sweet potato is completely tender. 2 Add the prawns and a little seasoning, and simmer for 5 mins until they have turned pink and are cooked through. Stir the remaining onion through the avocado and spoon over the soup, with the coriander. Serve with lime wedges for squeezing over. PER SERVING 259 kcals | fat 13.3G | saturates 2.4G | carbs 19.3G | sugars 10.6G | fibre 7.4G | protein 11.9G | salt 0.3G Blueberry smoothie and granola bowls If you forget to freeze the bananas, don’t worry – chuck them in and add a few ice cubes to help get the right texture. This makes more granola than you need for two but it keeps for a couple of weeks in an airtight container. SERVES 2 | PREP 25 MINS PLUS OVERNIGHT FREEZING COOK 35 MINS | EASY | 3 bananas (about 250g), chopped 170g blueberries 220ml unsweetened almond milk 2 tsp dried raspberries 1 kiwi, sliced and quartered 4 strawberries, halved handful of raspberries handful of edible flowers (optional) 2 pinches of shaved coconut 2 tbsp pomegranate seeds GRANOLA 3 tbsp coconut oil 4 tbsp maple syrup 100g rolled oats 50g flaked almonds 50g pecans, chopped 2 tbsp sunflower seeds 1 Put the banana pieces into a freezer bag and freeze overnight – try to keep them as flat as possible so that the pieces don’t stick together. Give the bag a shake after 2 hrs to help keep them separate. 2 To make the granola, heat the oven to 160C/140C fan/gas 3. Melt the oil and maple syrup in a small pan over a low heat until combined. Tip the remaining ingredients into a bowl with a pinch of salt, pour over the warmed liquid and mix well until everything is coated. Tip onto a baking tray lined with baking paper and bake for 30 mins until golden and crunchy. Stir every 10 mins so the whole mixture toasts evenly. Allow to cool. 3 Keep 40g of the granola for the bowls and put the rest in an airtight container for another day. 4 Tip the frozen banana pieces into a blender or food processor and add 150g of the blueberries with the milk. Blend until smooth and tip into two bowls. 5 Make a ring of granola around the edge of each bowl and cover one end with the dried raspberries. Arrange the fruit and remaining blueberries in the middle and scatter over the edible flowers (if using), shaved coconut and pomegranate seeds. PER SERVING 374 kcals | fat 16.1G | saturates 4.8G | carbs 45.6G | sugars 34.6G | fibre 8.4G | protein 7.6G | salt 0.2G Avocado and mixed berries pot Think of this fruity gluten-free dessert from chef Martin Morales as a sort of Peruvian eton mess. Frozen berries work just as well in this recipe if fresh berries aren’t in season. SERVES 4 | PREP 45 MINS | COOK 2 HRS | EASY | GF basil cress or baby basil leaves, to serve LIME MERINGUE 2 egg whites 90g caster sugar 1 lime, zested and juiced to make 25ml 1 tsp cornflour AVOCADO CREAM 2 ripe avocados, halved, peeled and stoned 120ml condensed milk 50ml lime juice MIXED BERRIES 300g mixed berries, defrosted if frozen 30g icing sugar 1 To make the meringue, whisk the egg whites in the bowl of a stand mixer with the whisk attachment until they double in size. While whisking, gradually add the sugar 1 tbsp at a time until you have a stiff, glossy meringue. 2 Whisk in the lime zest and juice, and cornflour until well combined. When you lift the whisk from the bowl the whites should be very thick and hold stiff peaks. 3 Heat the oven to 110C/90C fan/gas ¼. Fill a large piping bag fitted with a small plain nozzle with the meringue. Remove any air pockets by squeezing the mixture in the piping bag before you start. 4 Stick a piece of baking parchment to a baking sheet by dotting a little of the meringue in each corner of the tray and putting the parchment on top. Pipe the meringue, making both small tear drops and long strips. Put the tray in the oven and cook for 2 hrs – they should be dry and crunchy. Leave to cool. 5 To make the avocado cream, put all the ingredients in a blender and whizz until you have a smooth paste. The sweetness and acidity can be adjusted by adding more lime juice or condensed milk. 6 For the berries, mix the fruit with the sugar and leave for 15 mins until the fruit starts to give up its juice. 7 To assemble, put a layer of the avocado cream at the bottom of four pots or glasses, then layer on the berries with some of their juice. Garnish with the meringues and basil cress. PER SERVING 378 kcals | fat 14.5G | saturates 4G | carbs 53.6G sugars 51.3G | fibre 5.1G | protein 5.7G | salt 0.2G Grilled mackerel fillets with lime mojo Mackerel is always best fresh and the season runs from July until February, so you’ve got plenty of time to enjoy it. During the summer we love grilled mackerel fillets with lime mojo – the acidity of the lime and orange works so well with this oily fish. SERVES 4 | PREP 20 MINS | COOK 5 MINS | EASY 4 mackerel fillets a little olive oil handful each of watercress, rocket or lamb’s lettuce 1 orange, peeled and segmented MOJO 125ml olive oil 3 limes, 1 peeled and segmented 2 oranges, 1 zested and 2 juiced to make 90ml 1 garlic clove, crushed ½ tbsp dried oregano 1 tsp ground cumin 1 Make the mojo by whisking together all the ingredients, except the lime segments, and seasoning well. Add the lime segments just before serving. 2 Brush the mackerel with a little olive oil and season well. Heat the grill to high. Grill the mackerel for 5 mins, skin-side up, until the fillets are just cooked through – the skin should be nicely blistered. Mix the leaves and divide between four plates, add the orange segments and a mackerel fillet to each, then spoon over the mojo. PER SERVING 504 kcals | fat 44.7G | saturates 7.2G carbs 7.6G | fibre 1.8G | protein 17.1G | salt 0.2G More wellbeing guides 3 beauty experts reveal what they eat for glowing skin Is this ingredient the secret to good brain health? Chrononutrition: are you eating your meals in the wrong order? 'I'm a nutritionist: this is what I eat in a day' 30 ways to include 30 plant foods in your diet
Best omega 3 supplements UK 2025, tried and tested by experts
Our team have put a range of omega 3 supplements to the test to help you find the right one to fit your routine
Omega 3 is a fatty acid that's classified as 'essential' because it is necessary in our diets for our bodies to function correctly. Although used in the membrane of every cell in the body, as well as being important for other functions, we cannot create or synthesise it – we need to get it from the food we eat. Good natural sources of omega 3 include oily fish like salmon, mackerel and sardines, as well as plant sources like flaxseed and chia seed. If you're looking to supplement your omega 3 intake it can be hard to cut through the noise and find one that's effective and offers value for money. We've tried and tested a range of omega 3 supplements for criteria like sustainability, ease of use, quality, purity and dosage. Read on to find the best omega 3 supplement for you. Jump to: Best omega 3 supplement UK at a glance Best omega 3 supplement UK to buy 2025 Why we need omega 3? What are omega 3 fatty acids? What is the most effective form of omega 3? What to look for in an omega 3 supplement Best omega 3 supplement UK at a glance Best softgel omega 3 supplement: WeightWorld Omega-3 2000mg fish oil, £21.99 Best everyday omega 3 supplement: Vitabright Omega-3 2000mg fish oil, £24.99 Best affordable omega 3 supplement: California Gold Nutrition Omega-3 Premium fish oil, £11.29 Runner up affordable omega 3 supplement: Holland & Barrett Omega-3 fish oil 1500mg, £25.99 Best vegan omega 3 supplement: Together Health Omega-3 – Algae Vegan Source, £13.99 Best liquid omega 3 supplement: Viridian Organic Rainbow Trout Omega Oil, £30.15 Best omega 3 supplement for small capsules: Feel Vegan Omega 3, £26.95 Best sustainably sourced omega 3 supplement: BioCare Vegan Omega-3 (Algal DHA and EPA), £29.59 Best blowout omega 3 supplement: Wild Nutrition Pure Strength Omega-3, £37 Best easy-to-take omega 3 supplement: Vitl Omega-3, £10.99 Best omega 3 supplement for kids: Maxmedix Omega 3-6-9 gummies for kids, £15.99 Best omega 3 gummy supplement: Novomins Omega 3-6-9 vegan gummies, £17.99 Best omega 3 supplement UK to buy 2025 WeightWorld Omega-3 2000mg fish oil Available from Weight World (£21.99), Amazon (£21.48) Best softgel omega 3 supplement Star rating: 4.5/5 At 16p per softgel capsule, this omega 3 supplement offers a good value for money. This supplement is small and easy to swallow, although the dose is two daily. We did find there was a slight fishy odour from the bottle but this didn't translate to taste when we took the supplement. The omega 3 in here has high level of EPA/DHA from sustainably sourced wild anchovies, with contaminate free oils. Although the source is sustainable, we would have liked to see some more information about recycling on the packaging. Available from: Weight World (£21.99) Amazon (£21.48) Vitabright Omega-3 2000mg fish oil Available from Vitabright (£24.99), Amazon (£20.99) Best everyday omega 3 supplement Star rating: 4.5/5 This supplement is in the form of capsules rather than softgels, but we still found it easy enough to swallow two of them, as instructed daily with food. While there's certainly a fishy smell when you open the bottle we didn't find the supplement fishy tasting which meant we were happy to take it alongside a meal. The fish oil used here is sustainably sourced although from multiple oceans, but we were impressed that there are no filler oils or bulking agents used. Available from: Vitabright (£24.99) Amazon (£20.99) California Gold Nutrition Omega-3 Premium fish oil Available from iHerb (£11.29) Best affordable omega 3 supplement Star rating: 4.5/5 We were impressed that these softgels didn't have a particularly fishy odour or taste, although we did find it tricky to swallow the two large capsules required for the daily dose. They are made with are made with gelatine sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish. Available from: iHerb (£11.29) Together Health Omega-3 – Algae Vegan Source Available from Superdrug (£13.99), Waitrose & Partners (£14), Bodykind (£13.99) Best vegan omega 3 supplement Star rating: 4.5/5 If you have a vegan diet, or find the fishy smell and taste associated with omega 3 difficult, this supplement could be a good option. They use algae oil as a source, which is a concentrated source of omega 3, particularly DHA. This meant on test we found they had a neutral taste and only a slight grassy smell which wasn't unpleasant. Available from: Superdrug (£10.49) Waitrose & Partners (£10.50) Bodykind (£10.49) Viridian Organic Rainbow Trout Omega Oil Available from Victoria Health (£30.15) Best liquid omega 3 supplement Star rating: 4.5/5 For those who don't like swallowing pills, this liquid could be the answer. Our testers were pleasantly surprised by the flavour: it contains lemon and orange oils, so there is a light scent and gentle flavour of citrus on top of a relatively neutral oil. There's no taste or smell of fish at all. Certified Soil Association organic (which has sustainability requirements built in), 1 tsp provides a total of 520mg EPA and DHA (the recommended, long-chain fatty acids most useful to your body). But it also contains other types of omega 3s, 6s, and even omega 7 and omega 9 for the most complete spectrum of all the samples tested. Available from: Victoria Health (£30.15) Feel Vegan Omega 3 Available from Feel (£26.95) Best omega 3 supplement for small capsules Star rating: 4/5 This supplement uses a vegan source of omega 3, derived from algae. In the pack you get a monthly dose, with two of the small capsules making up a daily amount. Each daily serving delivers an adequate 300mg of DHA and 150mg of EPA. If you're looking for a vegan supplement to avoid the fishy taste often associated with omega 3, it's worth noting we found these capsules smelled and tasted like seaweed. Available from: Feel (£26.95) BioCare Vegan Omega-3 (Algal DHA and EPA) Available from revital (£26.63), Amazon (£24.79), BioCare (£25.59) Best sustainably sourced omega 3 supplement Star rating: 4/5 Another good vegan option, BioCare's omega 3 supplement uses micro-algae as a source, which is considered sustainable, environmentally friendly and unlikely to contain any contaminants. We found there was a slight grassy smell from the bottle, but it wasn't unpleasant. With an RRP working out to 97p per capsule this was one of the more expensive supplements we tested. Available from: revital (£24.64) Amazon (£23.55) BioCare (£28.99) Wild Nutrition Pure Strength Omega-3 Available from Amazon (£37), healf (£31.49) Best blowout omega 3 supplement Star rating: 4/5 Although the capsules for this supplement are pretty small, the recommended does is four per day, which we found difficult to incorporate into our daily routine. The total recommended dose delivers a higher dose than any other supplements on test though. The fish oil used is sourced from wild Alaskan pollock which is Marine Stewardship Council-certified. With an RRP of £37 this supplement works out to a price of £1.23 per day, the most expensive on test. Available from: Amazon (£37) healf (£31.49) Vitl Omega-3 Available from Amazon (£10), Ocado (£10), Vitl (£10.99) Best easy-to-take omega 3 supplement Star rating: 4/5 We found these softgels small and easy to take, although they definitely had a strong fishy aftertaste which wasn't pleasant. One to two capsules per day is recommended, although you would need to take two to deliver the daily recommended dose. They are certified for sustainability by Friends of the Sea, the international sustainable fisheries certification. Available from: Amazon (£10) Ocado (£10) Vitl (£10.99) Holland & Barrett Omega-3 fish oil 1500mg Available from Holland & Barrett (£25.99) Runner-up affordable omega 3 supplement Star rating: 4/5 These large capsules are contained within a gelatine shell which means there isn't any smell or taste. The label states that the product contains pure, contaminant-free fish oil. However, we were disappointed that there was no information regarding the source of the fish or its sustainability. If you're looking for an affordable omega 3 supplement where you don't need to take multiple capsules per day this could be a good option. Available from: Holland & Barrett (£25.99) Maxmedix Omega 3-6-9 gummies for kids Available from Weight World (£15.99), Amazon (£18.79) Best omega 3 supplement for kids Star rating: 3.5/5 Suitable for children aged 3 and upwards, these gummies come in a cute bear shape that appealed to our testers. We tried the strawberry and raspberry flavour which we liked but didn't love. The sweet flavour inevitably means a higher sugar content which is something to watch out for, especially for children. This supplement contains a combination of omega 3-6-9. Available from: Weight World (£15.99) Amazon (£17.99) Novomins Omega 3-6-9 vegan gummies Available from Novomins (£17.99), Amazon (£17.99) Best omega 3 gummy supplement Star rating: 3.5/5 On test we found taking two of these gummies a day easy thanks to the pleasant orange flavour. The supplement uses a vegan source of omega 3 rather than fish oil, so could be a good option if you're averse to fish flavours or have a vegan diet. It contains omega 3-6-9 rather than just omega 3. Available from: Novomins (£19.99) Amazon (£17.99) Why we need omega 3? Omega 3 might be best known for its role in cardiovascular health, but it plays a number of important roles in our bodies. In terms of heart health, omega 3 fatty acids could help to improve circulation and in preventing blood clots. It is also thought the omega 3s EPA and DHA could help to reduce a type of fat in the blood, triglycerides, high levels of which are associated with heart attacks and strokes. Omega 3 fats are present in every cell membrane in the human body, so help all the cells to function as they should. They are also crucial for the development of the retina in our eyes, as well as our brains. What are omega 3 fatty acids? Omega 3s are a group of fats which are important for our health. These could be short-chain omega 3s like ALA, which is considered less active, and can be found in nuts, seeds and their oils. Long chain which includes EPA and DHA which are considered more active, and the best choice to supplement omega 3. Oily varieties of fish including anchovies, sardines and herring are rich in EPA and DHA, while some white fish and shellfish have long chain omega 3s but at lower levels. What is the most effective form of omega 3? The omega 3 supplements in this list come in three forms: softgels, capsules and gummies. Softgels are great if you have trouble swallowing capsules as they're gentle to swallow. Gummies can also be a good options if you find capsules difficult to swallow, although it's worth bearing in mind that these also often have other ingredients in them. What to look for in an omega 3 supplement In a lot of the supplements we tested there are claims on the label about the strength of the product, for example that it might contain 1000mg, but to properly check the EPA and DHA levels you'll need to check the ingredients breakdown. We'd recommend looking for a supplement that delivers a daily dose of 450mg of EPA and DHA combined. A single capsule would have to be very large to deliver this quantity, so we'd expect a supplement that's reaching these levels to have a servings of two capsules or more daily. The source of the omega 3 is also an important thing to consider when choosing a supplement. Unless it's a vegan omega 3 supplement, most will use omega 3 sourced from fish oil which need to be both high quality and from fish that are sustainably caught. It's also important that the oil is contaminant-free. Related content Best vitamin B12 supplement Best biotin supplement UK Best ashwagandha supplement UK Best magnesium supplement Best magnesium supplement for sleep Best vegan protein powder Best probiotics UK Best vitamin D supplement UK Best collagen supplement UK Best protein powder Best portable blender Best Nutribullet Best glucosamine supplement All health content on olivemagazine.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
The best glucosamine supplements 2025 – tried and tested
Find our reviews of the best glucosamine supplements available in the UK, tried and tested
Glucosamine is a naturally occurring sugar compound that is made by the body from glucose molecules and an amino acid called glutamine. Your body uses glucosamine to construct the building blocks of tendons, ligaments, cartilage and the fluid that cushions your joints. It is an important component of a structural compound called glycosaminoglycans, which helps keep your cartilage elastic, strong and flexible. We get very little glucosamine from our diets because there are not many foods that are good sources, and of those that are, they tend to be foods we don’t typically enjoy eating – an example being the shells from shellfish like prawns, crabs and lobster. It is not surprising, therefore, that many of us prefer to take glucosamine as a supplement. In our search for the best glucosamine supplements, we tried a range of capsules and tablets. We tested them for taste and flavour as well as evaluating the nutrient profile, number of additives and whether they're suitable for vegans, those with allergies and other dietary requirements. Jump to: Best glucosamine supplements at a glance Best glucosamine supplements UK 2025 Who might benefit from supplementing with glucosamine? How does glucosamine work? How much glucosamine should I take? Who should not take glucosamine supplements? How should I take a glucosamine supplement? What form of glucosamine should I take? What format of glucosamine is best? What we looked for in glucosamine supplements Best glucosamine supplements at a glance Best glucosamine capsules Best glucosamine tablet with added joint support ingredients, Natures Zest Glucosamine, £19.99 Best high-strength one-a-day glucosamine tablet, ZipVit Glucosamine Sulphate 2KCI 1500mg + Vitamin C, £10.99 Best glucosamine capsule: BioCare Glucosamine Hydrochloride, £24.85 Best anti-inflammatory glucosamine capsule: Cytoplan Glucosamine Complex, £17 Best clean label glucosamine capsule: PuroLabs Glucosamine Complex, £29.99 Best combination glucosamine capsule: Vitabright Glucosamine Chondroitin MSM+, £18.99 Best glucosamine tablets Best glucosamine tablet: Vitabiotics Ultra Glucosamine & Chondroitin, £16.30 Best vegan glucosamine tablet: Healthspan Optiflex Glucosamine HCL 1325mg with vitamin C, £15.99 Best budget glucosamine tablet: Holland & Barrett Glucosamine Sulphate 1000mg, £11.49 Runner up glucosamine table: MyVitamins Glucosamine HCL & Chondroitin, £11.49 Best glucosamine supplements UK 2025 Best glucosamine capsules Natures Zest Glucosamine Available from Natures Zest (£19.99) Best glucosamine tablet with added joint support ingredients Star rating: 4.5/5 As well as providing 1200mg of glucosamine sulphate, these capsules have been enriched with collagen to provide extra support for joints, and vitamin D3 to enhance absorption. Testers were impressed by the use of turmeric which is known to have anti-inflammatory effects. However, they noted the required three tablets a day is quite a lot. Available from: Natures Zest (£34.99) ZipVit Glucosamine Sulphate 2KCI 1500mg + Vitamin C Available from ZipVit (£10.99) Best high-strength one-a-day glucosamine tablet Star rating: 4.5/5 Not only do these high strength tablets provide 1500mg of glucosamine sulphate, but you only need to take one a day in order to hit this amount. However, testers noted they are chunky tablets so if you struggle with larger sized vitamins, they are probably not for you. Available from: ZipVit (£10.99) BioCare Glucosamine Hydrochloride Available from RightNutri (£20.95), BioCare (£24.85), Bodykind (£24.85) Best capsule Star rating: 4/5 This high dose glucosamine (1000mg) is combined with 160mg of vitamin C to support collagen formation. Our tester found one capsule twice a day fitted easily into her routine. Suitable for vegans and those with shellfish allergy. Available from: RightNutri (£20.95) BioCare (£24.85) Bodykind (£24.85) Cytoplan Glucosamine Complex Available from Turmeric and Honey (£13.32), Cytoplan (£17) Best anti-inflammatory Star rating: 4/5 As well as 600mg glucosamine hydrochloride, this complex contains MSM (to help with collagen production) and anti-inflammatory botanicals turmeric and Boswellia. Two capsules can be taken every eight hours, reducing to 2 per day as a maintenance dose. Contains shellfish. Available from: Cytoplan (£17) Turmeric and Honey (£13.32) PuroLabs Glucosamine Complex Available from Purolabs (£29.99) Best clean label Star rating: 4/5 These capsules contain only glucosamine sulphate (532mg), vitamin C (300mg) and chondroitin(200mg) – with no fillers or additives. Our tester found the two capsules per day easy to swallow but commented on the slight smell. Not suitable for vegetarians or those with a shellfish allergy. Available from: Purolabs (£29.99) Vitabright Glucosamine Chondroitin MSM+ Available from Vitabright (£18.99), Amazon (£18.99) Best combination Star rating: 4/5 This glucosamine complex includes 651mg of glucosamine from a well-absorbed source (glucosamine sulphate 2KCL), with other important nutrients known to support joint health, including chondroitin, methyl sulfonyl methane MSM and vitamin C. At a cost per daily dose of 21p, it’s great value for money. Contains shellfish. Available from: Vitabright (£18.99) Amazon (£18.99) Best glucosamine tablets Vitabiotics Ultra Glucosamine & Chondroitin Available from Amazon (£12.99), Dolphin Fitness (£12.99), Vitabiotics (£16.30) Best tablet Star rating: 4/5 This well-known brand recommends either one or two tablets per day. Both the glucosamine and chondroitin are derived from fish/shellfish, so it’s not suitable for vegetarians or those with a fish or shellfish allergy. Available from: Dolphin Fitness (£12.99) Vitabiotics (£16.30) Amazon (£12.99) Healthspan Optiflex Glucosamine HCL 1325mg with vitamin C Available from Just my look (£13.56), Healthspan (£15.99), Amazon (£15.99) Best vegan Star rating: 4/5 Delivering 1100mg of plant-sourced glucosamine per 1 a day tablet, this product contributed the most glucosamine in a single serving. It also contains vitamin C (20mg) to support cartilage and collagen formation. Our tester found the tablet large, but easy to swallow. Excellent value for money. Available from: Just my look (£13.56) Healthspan (£15.99) Amazon (£15.99) Holland & Barrett Glucosamine Sulphate 1000mg Available from Holland & Barrett (£11.49) Best budget Star rating: 4/5 Offering value for money, these high dose 1-a-day tablets provide 750mg of glucosamine from a superior and well-absorbed source (glucosamine sulphate 2KCL) along-with 20mg vitamin C. However, our tester found the size and chalky texture of the tablet made it difficult to swallow. Not suitable for vegetarians or those with a shellfish allergy. Available from: Holland & Barrett (£11.49) MyVitamins Glucosamine HCL & Chondroitin Available from MyVitamins (£11.49), MyProtein (£13.23), Dolphin Fitness (£23.99) Runner up Star rating: 3.5/5 To support cartilage, glucosamine (500mg) is combined with chondroitin (400mg) in this 1-a-day tablet. Our tester found the size of the tablet difficult to swallow; she also disliked the taste and smell. Not suitable for vegetarians or those with a shellfish allergy. Available from: Dolphin Fitness (£23.49) MyVitamins (£11.29) MyProtein (£13.23) Who might benefit from supplementing with glucosamine? We produce less glucosamine as we age so those who may benefit from supplementation include older adults, sports enthusiasts as well as those with osteo and rheumatoid arthritis, multiple sclerosis and those looking to improve joint function or relieve joint pain. How does glucosamine work? Studies suggest glucosamine may delay breakdown and help repair damaged cartilage. How it does this is thought to be by reducing the activity of enzymes that damage cartilage, and instead promote the regeneration of the joint tissue while reducing inflammation. That said, the results from clinical trials have been inconsistent and experts reviewing the evidence have arrived at conflicting conclusions. However, if you want to rebuild your joints for better health eating the components they are made up of, may help. How much glucosamine should I take? There is no recommended daily dose for glucosamine because it is not an essential nutrient. However, look for a product that supplies at least 500mg of glucosamine as glucosamine sulphate 2KCL or glucosamine hydrochloride, preferably from a natural source (e.g. marine derived), as these are likely to be better absorbed. Glucosamine is often combined with ingredients that work synergistically on the joint, these include chondroitin sulphate and methyl sulfonyl methane (MSM). Chondroitin is a component of cartilage and gives the joint its bounce and resistance. It can be found in the gristle on animal bones, making bone broth a likely food source. MSM is a source of sulphur and needed by the body, along-with vitamin C, to make collagen 1500mg of glucosamine sulphate is believed to be well-tolerated and may be an effective daily dose for some people – this can be taken together or as three divided doses of 500mg. Studies suggest a safe upper level is 2000mg glucosamine per day combined, if you wish with up to 1200mg of chondroitin sulphate. These are slow acting compounds, because they need to accumulate in the joint, so if you start to supplement you will need to allow time for it to have an effect. It’s worth saying that studies on the safety of glucosamine have typically been conducted over a short period (up to 3 years), this means the longer-term side effects are not fully understood. Nevertheless, adverse reactions are thought to be mild and may include nausea, heartburn and diarrhoea. Any interactions with medication have not been proven, but caution may be needed for those prescribed anti-coagulants like warfarin, some anti-cancer treatments and if you’ve been diagnosed with diabetes, you may require additional monitoring. Who should not take glucosamine supplements? Those with a seafood or fish allergy should check labels carefully because many glucosamine supplements are derived from marine sources. Those with asthma, diabetes and those prescribed warfarin should speak with their GP first. Furthermore, there isn’t enough reliable information to know if supplementation of glucosamine is safe for pregnant and breast-feeding women. If you are vegan or vegetarian check labels to ensure the product is appropriate for you, some supplements use cartilage derived from poultry, beef or fish. How should I take a glucosamine supplement? You can take glucosamine at any time of day, although some manufacturers recommend taking it with a meal to minimise stomach upset. What form of glucosamine should I take? Glucosamine is available as glucosamine sulphate, glucosamine hydrochloride or as N-acetyl glucosamine. Check labels and, if possible, select a product that supplies glucosamine as glucosamine sulphate 2KCL or glucosamine hydrochloride and preferably from a natural source (e.g. marine derived), as these are likely to be better absorbed. Those sensitive to sulphur may find N-acetyl glucosamine better tolerated, if you are looking to address joint stiffness and range of motion, glucosamine sulphate may be useful. If you follow a vegan or plant-based diet check product labels to ensure the form of glucosamine is suitable for you – some may be derived from shellfish or animal sources. What format of glucosamine is best? Studies are largely inconclusive with head-to-head trials between the two main forms (glucosamine sulphate and hydrochloride) showing no significant difference between them. What we looked for in glucosamine supplements Our key criteria were price (which we judged by the cost of a recommended daily dose), the nutrient profile provided in the recommended dose of each product, the format (capsule, tablet) and form of glucosamine that might affect the amount absorbed in the body. Our panel of testers also trialled each product to see how easy it was to take or use, and they judged flavour and smell where appropriate. All supplements were tested over a similar time period, with notes made according to the testing criteria. Further reading 5 most talked about supplements – which to take and which to avoid 8 natural energy boosters to try Expert explains: the Mediterranean diet Related content Best vitamin B12 supplement Best biotin supplement UK Best ashwagandha supplement UK Best protein bars Best magnesium supplement for sleep Best vegan protein powder Best probiotics UK Best vitamin D supplements UK Best protein powder Best collagen supplement UK Best greens powder Best herbal tea Best matcha tea powder Best beauty supplements Best omega 3 supplements UK Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
I’m a nutritionist and this is what I eat in a day
Take a sneak peek in our nutritionist's fridge and steal her easy tips for healthier eating
To help with a healthier diet, try our sample menus and recipes for getting 10 portions of fruit and veg daily; tips for adding more fibre to your diet or check out 10 of the best foods for gut health. When it comes to diet, I don’t set myself rules or targets. While I’m fully aware of the 5-a-day message and Eatwell guidelines (and I’d say I meet them and more), what I really want from food is for it to strengthen my connection with others, trigger memories and support my mood, and – of course – nourish my body. I’m a midlife woman, so I know I have some specific nutritional needs I try to meet, and so these are part of the healthy food habits that suit my lifestyle. Here's how I go about my day… Morning: up and out A typical ‘at home’ work day starts at 7am, I either wake naturally or have a sun-rise alarm that rouses me with a gently brightening light –making for an altogether calmer start. I always take a full glass of water to bed with me and I drink all of it before even one toe leaves the warmth of the duvet. Hydrating first thing is a priority for me, not just because we lose fluids through breathing and sweating overnight but also because I know that once the day gets started there will be other things to distract me. I head straight outside, even before breakfast, to keep my two young dogs happy. It means I get daylight exposure first thing, which has a direct effect on my mood and alertness, and sets my body clock for the day ahead. I also find it has a knock-on effect for a better night. It’s true – nutritionists love breakfast! Back in the house and I turn my attention to breakfast. On a week day I have a fairly consistent routine and make overnight oats for a super quick and easy start. I typically use jumbo oats, milled flaxseed and soya milk, plus a sprinkle of spice such as cinnamon or ginger. Jumbo oats take longer to digest so I know they will get me through the morning, and when I can, I opt for organic. I use a milled flaxseed which I keep in an airtight container in the fridge and I soak the seeds and oats in soya milk. I’m not vegan and I do also drink cow’s milk, but I get a serving of soya milk for its potential phyto-oestrogenic effect that may (fingers crossed) influence the health of my bones and muscles. I add full fat plain Greek yogurt to the mix, and then top with seasonal fruit – maybe slices of orange, a handful of blueberries or a dollop of home-made fruit compote. I love thick creamy yogurt so you’ll find me adding it to most things – sweet and savoury dishes. It’s a fermented food so useful for gut health and studies suggest this form of protein is easy to absorb, making it likely to support muscle mass too. The final additions to my breakfast bowl are supplements rather than ingredients. I add a scoop of hydrolysed collagen powder to support the health of my joints. And depending on my mood and the other ingredients I’ve used, I may stir through a teaspoon of raw cacao powder – I love the indulgent chocolatey vibe this gives, plus the added bonus is it may support my heart and blood pressure. I finish my breakfast with a slice of seeded sourdough, toasted and topped with butter and marmite. Sourdough has a lower glycaemic effect, so doesn’t jolt blood sugar levels. I use an unpasteurised butter that may support gut health and is free of the additives used in many ‘spreadable’ alternatives, and the B-rich marmite just may steady my nerves as my day begins. Yes, I drink coffee! Studies show that coffee early in the day or prior to a brain-focussed task may improve concentration and alertness so I take my first coffee at my desk, straight after breakfast; that way it’s less likely to disrupt blood sugar levels. I have a maximum of two coffees, with the second mid-morning – for me grinding the beans and frothing the milk, is an important morning ritual, and I wouldn’t want to give it up. At the weekends, my mornings start more slowly and my breakfast choices vary - I may opt for a poached egg with smashed avocado on toast or for a lazy Sunday a flaky croissant, warmed in the oven, and served with butter. How to get the most out of the mid-day pitstop I typically stop for lunch at about 1pm, and if the weather is cold and dreary a warming bowl of soup is my preferred option. Immune-supportive chicken soup or a thick vegetable broth with beans, barley or lentils are my usuals. I’ll add a dollop of yogurt (I told you I put it on everything!) to the steaming bowl and top with a sprinkle of seeds or maybe some vitamin-C rich chives. I like to follow the soup with slices of apple dipped in hummus or cottage cheese. Cottage cheese is a constant in my fridge, it’s low in calories, but high in protein, making it a great snack option and a protein-boosting ingredient to use in carb-heavy recipes, like pancakes. I walk or do some form of exercise immediately after lunch because I like to clear my head, and a 30-minute brisk walk improves blood sugar levels after eating. Revealed: nutritionist’s sugary snack shock! Hands up I admit it! I may be found raiding the biscuit barrel mid-afternoon. Shortbread is my usual choice, because even the supermarket own-label versions tend to keep ingredients to a minimum – typically wheat flour, butter, sugar and salt – so none of the glucose, dextrose or other additives that you’re likely to find in many other packaged biscuits. I’ll pair this with a cup of black or green tea. Other mid-afternoon favourites include a handful of unsalted cashews, walnuts or almonds, or a square or two of dark chocolate. Try these easy tweaks for a healthier dinner My evening meal tends to be about 6.30-7pm, this will be the time when food is shared and the events of the day dissected. Meals are protein-based with one mid-week favourite being meatballs with home-made tomato sauce, green leafy veg and cauliflower rice. I try to include cruciferous veg like broccoli, cauliflower and sprouts regularly in my diet, because studies suggest they may support oestrogen metabolism. They’re also thought to be super protective especially if you treat them a little rough before you cook them! I tend to chop or pulse cruciferous veg in a food processor – this breaks up the cell walls and releases an enzyme that changes some of the plant compounds into more protective ones – if you apply heat first you deactivate this enzyme, so you won’t get quite so many of these benefits. I aim not to eat any later than 8pm most evenings so as not to disrupt my sleep and to allow for a reasonable overnight ‘fast’. At weekends evening meals are likely to be a curry with sides or a classic roast. I’m more likely to finish with something sweet on these days, perhaps apple pie with cream or a slice of cheesecake. My most important tip… Eating like this works for me, but it’s important to factor in your own unique circumstances including how active you are, your age and gender, as well as your personal likes and dislikes – after all, the food we eat not only nourishes our body it has to tick the box for enjoyment and satisfaction too. So, don’t be afraid to experiment with new foods, portion sizes and the timings of your meals and remember health is an accumulation of what we do most of the time, which means the occasional deviation is not going to de-rail you, and may just be the ‘feel-good’ boost that keeps your diet on track. More wellbeing guides The gut-hormone connection: how food affects every area of your health Expert explains: what is the dopamine diet Expert explains: what is the Mediterranean diet Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired 10 natural remedies for hayfever to try 10 foods to improve your mood 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 Can you cure your cold through diet?
Thinking about trying adaptogenic mushrooms? Read this nutritionist's advice first
In traditional Chinese medicine (TCM), fungi have been used to fight illness for thousands of years – so why are so-called 'medicinal' mushrooms only now having their moment?
In traditional Chinese medicine (TCM), fungi have been used to fight illness for thousands of years – so why are so-called ‘medicinal’ mushrooms only now having their moment? Used as a food to maintain health and as medicine to treat disease, the reported benefits of exotic forms of mushrooms include a sharper brain, improved energy and a balanced immune system. These impressive claims, combined with a booming health industry, mean ‘medicinal’ mushrooms – in the form of extracts, powders and tinctures, as well as in coffee and smoothies – have gone mainstream. But, how do these age-old remedies shape up when subjected to a more modern-day level of scrutiny? Think beyond the button, chestnut and portobellos in your local store – the key players in this field include lion’s mane, turkey tail, reishi and cordyceps. Big claims are made that these complex organisms could be the antidote to the high levels of stress, poor diet and disruptive sleep patterns that dominate our modern lifestyles. What are mushrooms? Often considered a vegetable, mushrooms are neither plant nor animal – they are the fruiting body of a network of strands that form a mycelium, and as a fungus, they form their own kingdom within nature. There are thousands of different mushrooms, with more than 2,000 being edible. From a health perspective, certain mushrooms are often referred to as functional, and are divided into ‘medicinal’ and ‘adaptogenic’. Why all the fuss? Every mushroom has a unique nutritional profile, while sharing some common traits: they're packed with bioactive compounds, including natural antibiotics; prebiotics that feed our gut bacteria; polysaccharides, including alpha and beta glucans; as well as aromatic compounds, like terpenoids. These unique properties, combined with the belief that certain mushrooms have medicinal powers, has meant researchers have turned the spotlight on fungi and the health sector has responded with big claims and products to match. Some of these compounds, like beta-glucans, help modify our biological responses, and mushrooms rich in these are often referred to as adaptogenic. This means they help our bodies adapt to the demands placed upon them by normalising our response to stress and optimising other bodily functions, all while keeping the body in balance. Mushroom varieties referred to as ‘medicinal’ boast other health benefits, including claims that they may be useful in our fight against heart disease, autoimmune conditions, metabolic disorders and potentially cancer. What do mushrooms do? Mushrooms, such as those you buy from your local store, are low in calories and a useful source of protein, fibre and protective plant compounds, including polyphenols that support gut health. They also contain high amounts of two important antioxidant compounds called glutathione and ergothioneine. Leave these shop-bought mushrooms on your kitchen counter in full sunlight and, like us, they'll convert a compound called ergosterol (similar to our cholesterol) to vitamin D. They are also one of only a few vegan sources of vitamin B12. As impressive as this all sounds, the mushrooms receiving all of the attention are not your regular supermarket variety. Specific varieties of ‘medicinal’ mushroom, many of which you wouldn’t choose to eat because of their bitter, woody texture, contain compounds that potentially facilitate 130 medicinal activities that include modulating the immune system, protecting the heart, enhancing bone health and fighting cancer. These medicinal mushrooms, which include maitake, shiitake and chaga, may also accelerate the metabolism, help fight obesity and slow the aging process thanks to their high antioxidant content. Other varieties like reishi, cordyceps and lion’s mane are also famed for their adaptogenic properties, by which they mediate our stress response, help normalise how we react and as a result, improve our resistance so we cope better with life’s ups and downs. It’s worth saying that functional mushrooms (whether medicinal or adaptogenic) are not the same as ‘magic’ mushrooms – the latter contain a compound called psilocybin, which is reputed for its psychoactive effects. More recent scientific interest is examining psilocybin’s potential for treating depression, anxiety and other mental health conditions. Some common types of functional mushrooms: Chaga – not a true mushroom, but a mass of mycelia that grow on tree trunks, chaga is said to enhance learning and memory, keep you looking young and potentially support heart health and immunity. Cordyceps – popular in the sport and fitness community for its ability to support recovery and stamina, improve breathing and immune health. Lion’s mane – studies suggest benefits for the brain, including thinking more clearly, sharper focus and improved memory. Maitake – an edible mushroom that grows on trees, may help manage blood pressure, reduce cholesterol and support artery health. Reishi – known as the ‘mushroom of immortality,’ reishi mushrooms are said to reduce stress, balance hormones and increase energy. They contain a combination of polysaccharides that are thought to modulate the immune system and potentially help fight cancer. Shiitake – an edible mushroom that contains a type of beta-glucans called lentinan, may support immunity, reduce inflammation and support the effects of chemotherapy. Turkey tail – contains a compound called polysaccharide-K (PSK), that may modulate the immune system, improve gut health and potentially be useful for those with certain forms of cancer. Should I take mushrooms? Impressive claims would have us think there’s a medicinal mushroom for most modern ills, but sadly the evidence, although evolving, is simply not there yet. Over the years, there have been thousands of studies, but until recently, most of these have been performed on animals or using laboratory tests designed to emulate our cells and their reactions (in vitro), with the many human studies conducted being largely observational. Add to this the diversity of the many mushroom species and the large number of bioactive substances, and it’s clear there is still much for us to discover. As a result, more human trials over longer time periods are needed before we can make claim to many of the touted health benefits. If despite this you choose to supplement, be sure to buy from a reputable company and look for one that guarantees the highest concentration of active ingredients, such as beta-glucans or terpenoids. If you supplement, you should be aware that the bioactive compounds found in mushrooms may potentially limit the absorption of other nutrients, including vitamins and minerals. Hot mushroom beverages like tea or coffee are growing in popularity, and if this is your chosen product, you can be assured that brewing your drink in water heated to 85-90C will not harm the active constituents. In fact, many mushroom extracts are made this way, using hot water extraction to gently release the bioactive compounds without denaturing them. Are there any dangers to taking mushrooms? Shop-bought mushrooms are generally safe for most people, as long as you do not have an allergy or an allergy to moulds. However, there are many mushroom varieties that are unsafe to eat, so if you enjoy foraging, only eat those that you can positively identify, or forage with an expert. Certain groups should avoid supplementation, including pregnant and breastfeeding women, and children. Those diagnosed with diabetes should be aware that some varieties, like lion’s mane and chaga, may lower blood glucose levels. Certain supplements may also be unsuitable for coeliacs, because the mushrooms may have been grown on a cereal substrate – if this is relevant to you, look for mushrooms and their derivatives that have been grown on wood. It is important to remember that there is still a lot for us to learn about the active constituents in mushrooms, as many may present dangers as well as benefits. For example, one report suggested a higher risk of kidney stones when supplementing with chaga, due to its high oxalate levels. If you are on prescribed medication or have a health condition, refer to your GP or other medical practitioner before taking mushroom supplements, especially if you are prescribed any of the following: Anticoagulants Antidepressants Blood pressure and/or diabetes medication Chemotherapy A nutritionist’s verdict Medicinal mushrooms are famed for their potential to modulate immunity, regulate metabolism and prevent many diseases. Packed with polysaccharides, polyphenols, amino acids and vitamins, they are a valuable source of biologically active compounds that may contribute to maintaining the health and well-being of the body. However, at this time, further research is needed to validate these benefits, determine optimal dosages and safety profiles, and fully quantify the potential risks and side effects. That said, mushrooms remain a nutritious addition to your diet and, fortunately, we can still enjoy the many health benefits from culinary mushrooms, including button, oyster and chestnut. In fact, one study suggested that eating just 18g – that’s about one chestnut mushroom per day – may lead to a 45% reduction in overall cancer risk. The reason behind this is thought to be the mushroom's high antioxidant content, including being the richest food source of ergothioneine, with oyster and shiitake offering impressive amounts. Get recipe inspiration Best mushroom recipes Enjoyed this? Now read: The 5 most talked-about supplements – which to take and which to avoid How to support your gut health through fibre Health spotlight: colourful foods and antioxidants 15 best superfood recipes Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Olive.
Why are coffee creamers banned in some parts of Europe?
Discover why the hidden ingredients in coffee creamers have led to them being banned, and the healthier alternatives to try instead
Three quarters of Americans enjoy a coffee with most (53%) drinking at least one cup a day, but the big question is – how do you take yours? Perhaps its black with sugar or sweetener or white with milk or a creamer? Coffee enjoyed on its own has been associated with numerous health benefits including possibly reducing the risk of conditions like obesity and type II diabetes as well as lowering the incidence of certain cancers. Consuming caffeinated coffee, up to 400mg (that’s about 3-4 cups) per day, is also considered safe for the average, healthy adult. So, how might this change when we embellish our cup of Joe with additions, like creamer? Read on to discover more about these deliciously creamy additions that we add to our coffee, without a second thought. What is a coffee creamer? Available in two forms – powdered or liquid, coffee creamer is added to coffee or tea in place of a dairy product, like half and half or cream. Despite its deceptive name most coffee creamers are dairy-free and made from a combination of water, sugar, sweetener, oil and thickeners, with many also being flavoured. They’re exclusively used as an addition to drinks rather than being enjoyed on their own – you simply add to your coffee, stir and enjoy. With a longer shelf life than their dairy equivalent, especially when sold in powdered form, creamers are a convenient way to whiten and enhance the texture of hot beverages. Can you buy coffee creamer in the UK and Europe? The answer to this may surprise you – coffee creamers are banned in certain countries. The reason being is that countries like Denmark, Hungary, Norway and Austria have banned the sale of products that contain a certain type of fat. Many countries, including the UK have taken a similar, although not quite such a hard stance, this includes discouraging the sale of some non-dairy coffee creamers because they contain partially hydrogenated oils, also known as trans fats. Rather than an outright ban the UK government urged food companies to cut down on the level of trans fats in food. As a result, in 2012 most UK supermarkets and larger fast-food chains agreed to sign a voluntary agreement to not use artificial trans fats – this means you’re less likely to find products containing them on UK shelves. That said, given there is no legal requirement for UK manufacturers to label ‘trans fats,’ as there is in the US, so it’s down to the consumer to know what they’re looking for – hydrogenated fats and oils and most notably, partially hydrogenated oils. The higher up the ingredient list the fat or oil is, the more trans fats the product is likely to contain. What are trans fats? Most trans fats are produced when an industrial process adds hydrogen to a vegetable oil, this hydrogenation changes the oil into a solid or semi-solid form. Food made with these fats last longer, are inexpensive and in the case of a creamer benefit from that all-important smooth, creamy texture. After decades of use, we now know these synthetic, unsaturated fats are linked to poor health because they promote the clogging of arteries and as a result their consumption may lead to heart attacks and death. In fact, the World Health Organisation (WHO) suggests that more than 278,000 deaths globally each year may be attributed to these industrially produced fats and has called on more governments to take action to reduce their presence in our food supply. It’s not just coffee creamers, these fats are found in many baked and fried products too, including doughnuts and pastries. What’s the deal with creamers? Since 2006 US labelling laws have required trans fats to be listed on food labels, but there’s a catch, and that’s when the serving size is small like with creamers. In this scenario a serving of creamer tends to be small enough to contain less than 0.5g trans fats and according to current legislation the manufacturer is legally permitted to state ‘0g trans fat’ on the label. This means, if you take more than the suggested serving size and you enjoy more than one coffee with creamer a day, you may unwittingly be adding more trans fats to your diet than you’d expect. How much trans fats can we safely eat? Some experts say ‘as little as possible and preferably none’ but the WHO recommends adults limit their consumption of trans fat to less than 1% of their total energy intake, this works out at less than 2.2 g per day for an average 2000-calorie per day diet. Given coffee lovers consume coffee every day and often several times a day, creamers that contain these fats, may contribute a notable amount. Should I be concerned? Even if the views of governments across the pond don’t dissuade you, commercial coffee creamers can be high in added sugar, contain ingredients like high fructose corn syrup, carrageenan as well as artificial flavours, sweeteners and colours. It’s also very easy to use more than the recommended serving size, and that can help pile on the pounds as well as add to your trans fat intake. Coffee creamers are typically highly processed, and as such may be classified as an ultra-processed food, which studies suggest may be linked to chronic health conditions like obesity, heart disease and cancer. What to use instead? Check out these three alternatives to coffee creamers. 1. A better creamer to kickstart your day Collagen creamer – often made with coconut milk powder and natural flavours such as cacao or vanilla, these products include collagen peptides (typically from a bovine or marine source) that many suggest may contribute to healthy hair, nails and skin. Add 1-2 scoops to your coffee and enjoy once a day, but don’t exceed the recommended dose. Popular brands include Vital Proteins and Hunter & Gather. 2. One to make at home Put the contents of a can of condensed milk (sweetened if you like) in a blender, combine with enough milk to achieve your required consistency, then add flavouring, for example 1-2 tsp of almond extract with a large pinch of ground cinnamon. Blend well and decant to a glass jar for storing in the refrigerator. Label with the expiration date of the milk used and be sure to shake well before use. 3. Prefer plant-based? Put the contents of a can of coconut milk in a blender and add a flavouring of your choice, such as 1-2 tsp of vanilla extract, blend well and decant to a glass jar for storage. Shake before use. No time to make your own? Unsweetened plant-based milk and cream alternatives are widely available check out Laird Superfood creamer or Elmhurst Unsweetened oat creamer. Check labels because some commercial products may contain added ingredients like sugar or sweetener and may not be dairy-free. More wellbeing guides Is stress killing your sex drive? Expert explains: how to increase serotonin Expert explains: what is the dopamine diet Expert explains: how to have a better night's sleep 'Why am I always tired?' An expert explains Skip the coffee, here are 10 natural energy boosters to try 10 ways to boost energy when tired 10 natural remedies for hayfever to try 10 foods to improve your mood Expert explains: the Mediterranean diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
Expert explains: what to eat for better skin
The secret to radiant skin could lie in your kitchen. Find out what you should be eating – and what’s best to avoid
The secret to radiant skin could lie in your kitchen. Find out from a health expert what you should be eating – and what’s best to avoid – for glowing skin. Our health experts have also tested the best collagen supplements to buy, which can help improve skin health and elasticity. For more health and wellbeing advice, check out our guide on how to improve your gut health and 21 high-fibre foods to try. The skin is the largest organ of the body and is made up of three layers – the outer epidermis which acts as a barrier, the inner dermis which contributes to elasticity, and the insulating hypodermis which connects the skin to muscles and bones. Diet and lifestyle are key contributing factors to the condition of our skin and how it ages. Exposure to sun, smoking, caffeine and alcohol will, over time, take their toll as they’re known dehydrators, and so will eating lots of processed and sugary foods. Which nutrients do you need for glowing skin? As we age our skin naturally becomes thinner, less elastic and more prone to fine lines and wrinkles. A healthy, balanced diet featuring plenty of nutrients and hydrating fluids will support your skin as you age, and help to protect it from UV damage. Protein Fish, lean meat and eggs, as well as beans, pulses, nuts and seeds, provide the amino acids (building blocks) you need to make collagen – this helps keep your skin elastic. Check out our easy high-protein meals to see how to get more protein in your daily diet. Fat Oily fish like salmon, mackerel and sardines contain beneficial fats which promote skin hydration, potentially resulting in plumper looking skin. Try to eat one portion of oily fish per week and, if you can, buy wild rather than farmed as it contains superior fatty acids. Nuts like walnuts and almonds, as well as chia seeds and flaxseeds, provide healthy amounts of oil. They contain vitamin E, an active sun blocker, which protects skin from UV damage while also keeping it soft and supple. Minerals Nuts contain copper, which aids collagen production, and selenium, which protects against UV damage. You might be surprised to learn that brazil nuts are the richest food source of selenium. See our full guide to the health benefits of nuts for more information. Vitamins Nutrients like carotenoids are responsible for the rich pigments of brightly coloured fruits and vegetables, like sweet potatoes and carrots, and are converted in the body to vitamin A, which may reduce the skin’s sensitivity to the sun. Vitamin C is vital for collagen production and is found in peppers, kiwis and strawberries. Eat more leafy dark greens like kale to get a dose of other protective vitamins, too. Fibre Choose wholegrain bread, rice and pasta over white versions as these are rich in dietary fibre, which promotes healing. Opt for oats and millet to get the trace mineral silica, as it’s essential for healthy skin, hair and nails. What foods to avoid for your skin Sugar Refined carbs – that’s white versions of bread, rice and pasta, as well as cakes, biscuits and fizzy drinks – have an ageing effect on the skin. This is because too much sugar in the diet damages skin cells and affects collagen production. Bad fats Trans fats found in shop-bought pastries, cakes and processed ready meals are especially bad. Saturated fat from red meat and dairy isn’t great either because it competes with healthy omega-3 fats, slowing down your circulation and reducing blood flow to the skin. Alcohol Booze is an age accelerator as it causes the secretion of the stress hormone, cortisol, and is also a source of sugar and disrupts restful sleep. If cutting out seems a step too far, then cut back. You should notice the difference in your skin in as little as a week or two. More wellbeing guides Expert explains: how to increase serotonin Expert explains: what is the dopamine diet Expert explains: how to have a better night's sleep Health benefits of cold water swimming 'Why am I always tired?' An expert explains Skip the coffee, here are 10 natural energy boosters to try 10 ways to boost energy when tired 10 natural remedies for hayfever to try 10 foods to improve your mood Expert explains: the Mediterranean diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
'Why am I always tired?' An expert explains
Are you tired all the time? Expert nutritionist Kerry explains the reasons why you might be tired, and suggests the changes that could help
Feeling tired and don't know why? Expert nutritionist Kerry Torrens explains what it means to be tired all the time, and 10 reasons you might be feeling lacking in energy. For more sleep advice, check out our 11 ways to have a better night's sleep, how to improve sleep hygiene and 10 ways to boost energy when tired. What do we mean by tired all the time? Did you wake up feeling tired this morning? You're not alone. A YouGov study found that 1 in 8 Brits report feeling tired ‘all the time’ and a quarter of us are tired ‘most of the time’. There’s even an acronym for it: TATT (‘tired all the time’). People who report feeling tired all the time (or TATT) will be familiar with the constant fatigue that can interfere with your normal day-to-day activities. The reason can be physical, psychological or a combination of the two. It's worth investigating the causes of your tiredness – this could come from a lack of sleep, poor diet, excess stress or numerous more reasons. Once you have identified the source of your tiredness, it becomes easier to understand whether diet and lifestyle modifications may help. 10 common reasons for feeling tired all the time 1. Not getting enough sleep Our body and brain use the time whilst we are sleeping to perform a number of important tasks. For example, the release of growth hormone peaks during the first 90 minutes of sleep. If you're late going to bed or toss and turn without falling asleep, you won’t experience this beneficial peak. Over time the effect of this will be to reduce our muscle mass and limit your capacity for exercise. Our guide to sleep hygiene explains how you can adopt patterns and habits that make it easier to fall asleep. 2. Working shifts Working unusual or changing shift patterns that cause your sleep to change can make you feel extra tired. Sleep experts estimate that between two and five per cent of all shift workers experience a sleep disorder that results in excessive sleepiness or disrupted sleep. These disruptions to our natural circadian rhythm make shift workers more prone to infection and illness and more likely to experience disrupted blood sugar levels and high blood pressure. 3. High levels of stress It is normal to have some levels of stress in your day to day life, whether that is through work or juggling your everyday routine and responsibilities. However, if your stress levels become too much this may severely affect your life and your ability to sleep well. As well as trying to minimise your exposure to stressful situations, implementing practical strategies like meditation may help you cope better with the stress in your daily life. Take a look at our tips for a mindful evening routine to help you wind down before bed. 4. Consuming excess caffeine A cup of coffee, and the caffeine it provides, gives many of us a welcome boost of energy, especially if taken at key points in the day, but over-reliance on it may make you tired and jittery. Drinking too much and too late in the day is linked with increased sleeplessness, night-time waking and daytime sleepiness. However, it is worth saying that some people are more sensitive to the effects of caffeine than others. 5. Not drinking enough water Being dehydrated leads to lower energy levels and poor concentration: just a two per cent reduction in body mass due to dehydration appears to influence mood and increase fatigue. Filling a reusable water bottle and keeping it with you during the day you may help to remind you to top up your hydration. 6. Nutrient deficiencies Even if you have slept well, nutrient deficiencies can make you feel tired throughout the day – particularly if you are deficient in key nutrients such as vitamins B12, D or the mineral iron. Although low levels of these nutrients are quite common, you should get your levels checked by your GP before starting a supplement programme. If you're trying to increase your iron levels, check out our best iron-rich recipes and vegan- and iron-rich recipes for plenty of inspiration. 7. Poor diet Eating a balanced and varied diet is important for all aspects of health and this includes energy levels. If you don’t eat adequate amounts of calories and macronutrients, like protein, your body can turn to reserves and start breaking down fat stores and muscle, which may lead to fatigue. You might think a diet high in sugar provides plenty of calories to fuel the body, but studies suggest these calories actually hinder our production of energy and deplete nutrients from the other foods we have eaten – leaving us even more tired. Keep fuelled throughout the day with our guide to 20 foods that give you energy, from bananas to brown rice and oily fish. 8. Being overweight Being overweight increases your risk of chronic illness. It may also increase your risk of developing sleep disorders including sleep apnoea – this may leave you feeling constantly tired. If you think this is relevant for you, refer to your GP for guidance. Check out our quick and healthy meals for recipe inspiration to keep you on track with your goals. 9. A medical condition There are numerous medical conditions that are linked to tiredness. These include hypothyroidism, chronic fatigue syndrome, multiple sclerosis and long Covid. Getting the appropriate diagnosis and treatment may help you feel better and improve other aspects of your health. If you’ve been experiencing long-term fatigue, discuss this with your GP. 10. Drug or alcohol dependence Studies suggest that those who are dependent on drugs or alcohol are more likely to experience excess tiredness. If this is relevant to you or a loved one, seek professional help. Check out these resources for more information and help: NHS: drug addiction – getting help If you have taken steps to address the most likely causes, and your tiredness continues for two weeks or more, make an appointment to see your GP. They may suggest you are assessed for iron deficiency anaemia, an underactive thyroid or sleep apnoea. Alternatively, your tiredness may be a result of a psychological issue such as depression, anxiety or a bereavement. More wellbeing guides Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 foods to improve your mood 10 ways to boost energy when tired Expert explains: what is the dopamine diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
Expert explains: 11 ways to have a better night's sleep
Discover how simple diet changes can make all the difference to your night, with our expert guide to sleeping better
Nutritionist and health expert Kerry Torrens shares how simple diet changes can make all the difference to your night's sleep – from changing when you eat dinner to thinking about the different nutrients in your meal. For more health and wellbeing guidance, check out more ways to boost energy when tired, tips for a mindful evening routine or our expert guide to the dopamine diet. Did you sleep well last night? If not, then the chances are you’re feeling lethargic and low in mood, both of which can affect your productivity and overall health. Getting a good night’s sleep is important for a number of reasons. Firstly, it energises us through the following day; secondly, quality sleep helps us learn more effectively and process memories more accurately. If we regularly don’t sleep well, it may impact our quality of life – making us more prone to infection and illness, disrupting our blood sugar balance, increasing depression and low mood, and making headaches and migraines worse. We also tend to be less motivated to participate in sports and other activities, and it may influence our food choices, so we’re more likely to select sugary, refined foods rather than wholegrains, fruit and vegetables. 11 ways to have a better night's sleep Make sure you’re getting enough tryptophan Other foods that contain good amounts of tryptophan include yogurt, oats, bananas, chicken, turkey, eggs, peanuts and tuna, so try to include these in your meals when you can. Add yogurt and bananas to a breakfast smoothie (try our bold blueberry smoothie recipe), make eggs for a quick lunch and try chicken traybakes for dinner. Drink a glass of warm milk before bed It’s not just an old wives’ tale. Dairy products are rich in the amino acid tryptophan, which helps in the production of the sleep-inducing brain chemicals, serotonin and melatonin. Alternatively, sip on a herbal tea. A warm, soothing cup of chamomile, passion flower or valerian tea may have a sedative effect and encourage feelings of sleepiness. Check your magnesium, calcium and iron intake Magnesium and calcium work together to help calm the body and relax muscles. A lack of these may cause you to wake up after a few hours and not return to sleep. Insomnia is one of the main symptoms of magnesium deficiency. If you’re struggling to sleep, try eating more magnesium-rich foods, such as spinach, nuts, seeds, fish and wholegrains. Low iron levels are also linked to a variety of sleep issues. Go for carb-rich snacks Snacking on a few oatcakes or a bowl of wholegrain cereal an hour or so before bed stimulates the release of insulin. This helps to clear any amino acids that compete with tryptophan from the bloodstream, allowing more of this to enter the brain. Implement a relaxing routine To help your body and mind switch off, have a bath, do some gentle yoga or read a book rather than watching TV. Try to go to bed around the same time every night and get up at a reasonable hour in the morning to set your body clock. See our guide to having a mindful evening routine. Prioritise exercise and fresh air Getting outside, especially in the morning, is important because it sets your circadian rhythm, helping you sleep more soundly at night. Daylight triggers hormones that make you more alert, while exercise produces endorphins which lift our mood and increase metabolism. However, exercise produces stimulants that stop the brain from relaxing quickly, so it’s best not to exercise last thing at night. Make sure your bedroom is neither too hot or cold Our body temperature has its own day to night rhythm. At night, it usually cools down to signal that it’s time for sleep. If you’re too hot or too cold, your body may struggle to relax. Stop late-night scrolling When it’s dark, your brain secretes melatonin, helping you to fall asleep. However, the blue light from devices, as well as their stimulatory content, restricts the amount of melatonin produced, keeping you awake. Put your phone away at least 30 minutes before to help your body switch off naturally. Watch your sugar intake Eating too much sugar can cause your energy levels to spike and crash throughout the day, and make it difficult to sleep at night. One reason for this is your body uses magnesium – a sleep-inducing mineral – to process sugar. Start your day well and make simple swaps, like choosing overnight oats for breakfast instead of a sugary cereal. Eat your evening meal earlier The act of eating pushes up the body’s core temperature and keeps your body busy digesting, and this can disrupt sleep. So try to eat your evening meal at least three to four hours before going to bed. Gradually reduce caffeine Say no to an after-dinner espresso or late-night cuppa. Have your last caffeinated drink no later than midday – the time taken for the body to eliminate the caffeine you consume is roughly five to six hours. 3 recipes to help you sleep better Peri-peri chicken traybake Poultry is a good source of tryptophan, a chemical that’s helpful for sleep. Palak paneer Spinach contains magnesium, while paneer is a source of calcium. Both minerals work together to help relax your muscles. Spiced grains with peas, spinach and jammy eggs Wholegrains such as freekeh release their energy slowly to stop you from waking up hungry in the night. More wellbeing guides Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 foods to improve your mood 10 ways to boost energy when tired Expert explains: what is the dopamine diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
Feel like your day-to-day mood could do with a boost? Health expert Kerry Torrens brings you the top 10 foods to eat to improve your mood.
Feel like your day-to-day mood could do with a boost? It can be tempting to reach for sugary treats or a drink when we’re feeling stressed or down, but there are better food choices to help shift your outlook. Combining the right foods with stress relief, better sleep and regular exercise may be the answer to a brighter, cheerier outlook. Health expert Kerry Torrens brings you the top 10 foods to eat to improve your mood. For more health and wellbeing guidance, check out our expert guide to the dopamine diet or our 15 best superfood recipes. Top 10 mood boosting foods 1. Oily varieties of fish You’ve probably heard that we should include fish in our diets twice a week, with at least one portion being the oily variety, such as salmon, mackerel or sardines, or that fish is ‘brain food’. There’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the long-chain omega-3 fatty acids that appear to be responsible for this. These essential fats do this by promoting electrical signalling between nerve cells, allowing the brain to communicate more quickly and easily. It’s also thought they may help improve mood. To get more fish into your diet, try our sardines on toast recipe for a super speedy lunch. For dinner, make masala mackerel or our healthy salmon pasta recipe. 2. Dark chocolate Full of feel-good compounds including protective plant flavonoids, chocolate with a cocoa content of at least 70% appears to increase calmness and lift mood. Choose a product with minimal added sugar – be sure to read labels and enjoy one or two small squares only. If you fancy baking, our healthy chocolate cake recipe combines good-quality dark chocolate with sweet potatoes, dates and wholemeal flour. 3. Eggs Vitamin D, the ‘sunshine vitamin’ is associated with better moods. It's found in only a few food sources, such as oily fish, fortified breakfast cereals and spreads. Egg yolks are one of the most reliable sources of vitamin D – pair with plenty of green veg in this vibrant spring greens shakshuka or make a batch of our bacon and egg muffins. 4. Fermented foods Fermented foods such as yogurt, kefir, kimchi, sauerkraut and kombucha, may improve the health of the gut by changing the balance of gut bacteria, which may influence levels of the feel-good hormone, serotonin. Check out our best kefir recipes for ideas on how to use this gut-friendly drink. Make your own ferments with our kimchi recipe or homemade sauerkraut, then put them to use in toasties, salads and rice dishes. 5. Bananas Bananas are a useful source of vitamin B6, which is important for making feel-good brain chemicals including dopamine and serotonin. Combined with fibre, they’re also a good source of natural sugars which may help stabilise energy levels. Some of the fibre they provide is in the form of resistant starch, a type favoured by our beneficial gut bacteria. Our healthy banana pancakes are sure to be a crowd-pleaser and our healthy vegan banana bread recipe is a great bake to snack on all week. 6. Pumpkin seeds A useful source of the amino acid tryptophan, which is needed for the production of serotonin, these little seeds also provide zinc and the relaxing mineral, magnesium. Blitz up pumpkin seed butter to spread on rye bread or use a generous handful in these banana and pumpkin seed muffins. 7. Walnuts Walnuts are an especially valuable plant-based source of omega-3 fatty acids – munching just a few a day may improve mood and even reduce depression. They’re easy to enjoy just as a snack but we love adding them to recipes too. This baked halibut with fennel recipe gets welcome crunch from a walnut pangrattato, whilst this cauliflower, walnut and apple salad recipe requires no cooking at all. 8. Poultry Chicken and turkey are excellent sources of protein, including the amino acid tryptophan that is needed for serotonin production. They also provide vitamin B12, which may delay the onset of low moods. Get inspired with our turkey mince recipes for everything from healthy turkey curry to meatballs and stir fries. We’ve got over 50 healthy chicken recipes to try too – we love the Mediterranean chicken traybake with olives, feta and tomatoes. 9. Beans and pulses Beans and pulses have plenty of positives to shout about. They are high in fibre, a good source of plant-based protein and an excellent source of B vitamins. The B group of vitamins plays an important role in nerve signalling allowing proper communication between the brain and the nervous system. B vitamins may help mood by increasing the production of feel-good dopamine and serotonin. There is more too: beans and lentils are a good source of zinc, magnesium and non-haem iron which may lift spirits and reduce fatigue. Try our healthy bean salad with kidney beans and cannellini beans for a mood-boosting supper or cosy up with a squash and lentil soup. 10. Coffee Many of us have experienced the caffeine boost from a cup of coffee. The mechanism behind caffeine’s power is that it prevents a naturally occurring compound called adenosine from attaching to brain receptors – this keeps us more perky and alert. However, did you know that caffeine also increases the release of mood-boosting dopamine? To make a perfect coffee at home, follow our coffee expert’s flat white recipe or try a creamy cappuccino. More wellbeing guides Expert explains: what is serotonin Expert explains: how to have a better night's sleep 10 ways to boost energy when tired Expert explains: what is the dopamine diet 10 natural remedies for hayfever to try What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion