Best collagen supplements UK, tried and tested by experts 2026
Our health experts have tried and tested marine, vegan and bovine collagen in the form of gels and powders to help you find the best option
Collagen is a natural protein found in the body and plays a vital role in the health of skin, bones, muscles and connective tissue. Making sure your diet provides enough protein is key to supplying the amino acids your body needs to produce collagen. Adding a collagen supplement may also support skin health and elasticity, and could offer benefits for joint comfort and maintaining bone strength. As we get older, our bodies naturally produce less collagen, which is why some people turn to supplements. With so many options on the market, it can be tricky to know which type is best, and whether they’re worth the cost. Sponsored by iHerb Upgrade your supplement routine with 15% off collagen at iHerb Collagen remains a popular supplement for those looking to support healthy joints and glowing skin as part of their daily routine. iHerb makes it easy to explore options, with a wide selection of collagen supplements from trusted wellness brands. Whether it’s powders to stir into drinks, convenient capsules or easy to carry sachets, there’s something to suit all routines and preferences. Among the bestsellers are California Gold Nutrition Collagen, Sport Research Collagen, California Gold Collagen Sachets and Vital Proteins Collagen, which are all available at iHerb. For a limited time, shoppers can save on collagen supplements across the range. Use code UKCOL15 at checkout to enjoy 15% off collagen supplements at iHerb today. Terms & Conditions: Offer valid in the UK only. Promotion runs until 31 March 2026 at 10am. Discount applies to collagen supplements only and must be applied using code UKCOL15 at checkout. Cannot be combined with other promotions unless stated. We’ve tested collagen supplements for flavour and ingredient quality, so you can make an informed choice. Keep reading for our favourite picks of the best marine, vegan and bovine collagen supplements. Looking for more healthy inspiration? Read our guides to the 10 foods to fight seasonal allergies and what is the dopamine diet. Jump to: Best marine collagen Best vegan collagen Best bovine collagen What is collagen? Types of collagen: marine, vegan and bovine What is the best form of collagen to take? How do collagen supplements work? Best collagen supplements UK at a glance Best marine collagen Best overall marine collagen: Absolute Collagen Marine Liquid Collagen Supplement, £33.99 Best marine collagen for absorption: Elle Sera Liposomal Tripeptide Collagen, £69.95 Best flavoured marine collagen: Hunter & Gather Rise & Glow Collagen Daily Beauty Tonic, £40 Best marine collagen for adding to smoothies: JS Health Vitality X + collagen, £39.99 Best marine collagen for skin: Rejuvenated collagen shots, £52.50 Best marine collagen sachets: Revive Collagen hydrolysed marine collagen drink, £27.74 Best marine collagen powder: Sixways raspberry flavour marine collagen, £42.99 Best vegan collagen Best vegan collagen: Shreddy Superskin, £38 Best flavour vegan collagen: Feel strawberry peach vegan collagen powder, £56.43 Best bovine collagen Best bovine collagen: Ancient + Brave cacao and collagen, £28 Best blended collagen Best blended collagen: NaturesPlus Collagen Peptides, £24.49 Best collagen supplements to buy in UK 2026 Best marine collagen Absolute Collagen Marine Liquid Collagen Supplement Available from Absolute Collagen (£33.99), Amazon (£33.99) Star rating: 5/5 Despite being a high‑strength marine collagen drink, our testers found that Absolute Collagen’s flavoured sachets were mild and easy to drink rather than being fishy in flavour. We tried the mango and pineapple flavour, which mixed well into water and smoothies. Each sachet delivers 8,000 mg of hydrolysed marine collagen peptides plus 60 mg of vitamin C – a combination designed to support normal collagen formation for skin, hair and nails. Our testers reported that daily use felt like a simple addition to a routine, and noticed a difference to skin hydration and condition after several weeks, along with shinier nails, surprisingly. Available from: Absolute Collagen (£33.99) Amazon (£33.99) Elle Sera Liposomal Tripeptide Collagen Available from Elle Sera (£69.95) Best marine collagen for absorption Star rating: 5/5 Elle Sera’s Liposomal Tripeptide Collagen comes in sealed liquid ampoules that are easy to sip daily, and one of our testers said the taste was sweet and pleasant (similar to a mild berry or candy flavour) compared with other collagen supplements. The formula uses liposomal delivery with tripeptide collagen, which means the collagen is broken into small, easily absorbed pieces and enclosed in liposomes to improve uptake. It also has added vitamins A, C and E, biotin, zinc and lycopene to help with absorption and support skin elasticity, hydration and resilience. Our testers enjoyed the smooth texture and convenient, no‑mess ampoules, and after a few weeks' use, felt their skin was noticeably more radiant. Available from: Elle Sera (£69.95) Hunter & Gather Rise & Glow Collagen Daily Beauty Tonic Available from Ocado (£38), Healf (£40) Best flavoured collagen Star rating: 5/5 Despite having a marine collagen base, this supplement from Hunter & Gather didn't have a hint of fishiness, and was our favourite on test for its fruity flavour. The flavour is so good, it can be taken with water rather than needing to be disguised in fruit juice or a smoothie. The overall taste is sweet yet tangy, with a slight floral undertone thanks to the hibiscus. As well as the 5,000mg of collagen per serving, it also contains vitamin C from the blend of fruit powders, which includes açai, blueberry, blackcurrant and raspberry. This would be a good option if you want to add collagen to your diet but you're worried about the taste. Available from: Healf (£40) Ocado (£38) JS Health Vitality X + collagen Available from JS Health Vitamins (£39.99) Best marine collagen for adding to smoothies Star rating: 5/5 From JS Health Vitality, this collagen supplement makes a light, fruity drink. Even though it's made from wild deep sea cod skin – along with other ingredients – there wasn't any trace of marine flavour when we tested it. Other ingredients include turmeric and blueberry powder, which contributes to the fruitiness. We also noted tropical fruits, which had a nice acidity that balanced the sweetness. We found it tasted best when added to a morning fruit smoothie, which is an easy way to start the day with a collagen hit. Available from: JS Health Vitamins (£39.99) Rejuvenated collagen shots Available from Rejuvenated (£55) Best marine collagen for skin Star rating: 4/5 As there is a known connection between a healthy gut and good skin, Rejuvenated created a powder which combines hydrolysed marine collagen, antioxidants and hyaluronic acid with a probiotic. Don't worry, there's no taste of fish, in fact it's very subtle in flavour. Available from: Rejuvenated (£55) Revive Collagen hydrolysed marine collagen drink Available from Revive Collagen (£29.27), Sephora (£36.99 for 14) Best marine collagen sachets Star rating: 4/5 Unlike many options on this list, which come in the form of powders, this collagen supplement is a gel, with a similar consistency to an undiluted cordial. In fact, we think adding it to water is the best way to consume it, as the lemony citrus flavour is pleasant. But, you could take it with juice, if you prefer. As well as marine collagen, these gels contain retinol and hydrolysed keratin, which are known to have skin-plumping benefits. You get two weeks' worth in a regular box (14 sachets), but if you sign up to a Revive subscription, you'll get two boxes every 28 days, with free delivery. Available from: Revive Collagen (£29.27) Sephora (£36.99 for 14) Sixways raspberry flavour marine collagen Available from Ocado (£42), Holland & Barrett (£42.99) Best marine collagen powder Star rating: 4/5 This collagen supplement comes in powder form, so it's easy to mix into whatever you fancy. We were hit with sour raspberry, which reminded us of undiluted fruit cordial. Luckily, no fishiness made it through. We like that Sixways gets its marine collagen from sustainably sourced fish in the Atlantic. As well as collagen, this supplement contains vitamins C and A. With 28 servings per pack, it should last a month, but you can purchase a monthly subscription to save money. Available from: Ocado (£42) Holland & Barrett (£42.99) Best vegan collagen Shreddy Superskin Available from Shreddy (£38) Best vegan collagen Star rating: 5/5 Formulated from a plant-based collagen alternative, this powder performed brilliantly on test. The peach iced tea flavour was sweet and refreshing and would be easy to drink on a daily basis. Like many vegan collagen powders this supplement includes additional nutrients including the daily dose of vitamin C and hyaluronic acid. Available from: Shreddy (£38) Feel strawberry peach vegan collagen powder Available from Feel (£56.43) Best flavour vegan collagen Star rating: 4/5 This collagen has a pleasantly sweet, fruity flavour similar to strawberry sherbet, with a tangy acidity. It was one of the best we tried – most testers said they would happily take it every day. It also comes in a pineapple and grapefruit flavour, although we didn't try these. As this is a vegan collagen supplement, it's designed to mimic the amino acids produced by collagen in our bodies. It's combined with other ingredients that help to boost collagen production, like the ancient herb, gotu kola. Available from: Feel (£56.43) Best bovine collagen Ancient + Brave cacao and collagen Available from Healf (£28), Ancient + Brave (£28) Best bovine collagen Star rating: 5/5 Bovine collagen is a close match to human collagen, which makes it easy to absorb, but it can often come with an unpleasant flavour. That's not the case with this option from Ancient + Brave. The collagen is combined with raw Peruvian cacao, which contains antioxidants and ashwaganda. It's chocolatey, with deep, earthy notes and elements of spice thanks to the cinnamon, baobab and carob. Available from: Ancient + Brave (£28) Healf (£28) Best blended collagen NaturesPlus Collagen Peptides Available from Amazon (£24.95), Healf (£24.49) Best blended collagen Star rating: 4.5/5 If you're looking for an unflavoured collaged to add to cold or warm drinks this could be a great option as we found it has a crisp, clean flavour without any unpleasant aftertaste. Rather than using a single source of collagen like most supplements in this list, this one uses a combination of sources: grass-fed beef, wild-caught cod, free-range chicken and eggshell membrane. It's worth noting that we found that even after mixing with water the powder was a little lumpy, so this may benefit from being blended in a high powdered blender, or added to smoothies. Available from: Amazon (£24.95) Healf (£24.49) What is collagen? Collagen is a protein that is found in lots of different areas of the body, including connective tissues, organs, blood and bones. It is involved in essential processes, including protecting the nervous system, helping wounds heal and making blood clot. As we age, less collagen is produced in the body, which can lead to less elasticity in connective tissues and skin. Types of collagen: marine, vegan and bovine Collagen supplements generally come from three sources: marine, vegan and bovine. Marine and bovine are the easiest for us to absorb as they are the closest match to human collagen; however, vegan options have been developed to work as well. These don't contain standard collagen, but will more likely contain other products, like vitamin C, to help the body produce more collagen. Marine collagen, as the name might suggest, is made from fish, while bovine collagen is made from cows. The later is the closest to our own collagen, while marine collagen contains smaller molecules, which may help us absorb them more quickly. What is the best form of collagen to take? Collagen supplements come in several different forms. You can find collagen available as powder, gel, capsules and even creamer to add to coffee. There's no real best form to take, except what might work best for you. How do collagen supplements work? Collagen supplements mostly contain collagen from external sources. They might be described as 'collagen peptides' or 'hydrolysed collagen', which essentially means the same thing – the collagen has been broken down into smaller peptide particles that are easier for the human body to absorb. Our friends at Good Food have a brilliant guide on do collagen supplements work, which has lots more information. 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Vagus nervous? The expert lowdown on vagus nerve stimulation and how to make it work for you
Find out more about this trending topic and why it does really matter
For more information about stress and to find out whether forest bathing could help; how your gut health is involved; and the foods that might help, turn to our wellbeing section. Chances are you’ve come across the vagus nerve recently. Maybe in breathwork class, a therapy session, or while doomscrolling at night wondering why you can’t switch off. It's become one of those terms that gets dropped into wellness conversation with increasing confidence: activate your vagus nerve, reset your nervous system, improve your vagal tone. But for all the buzz, most of us are a bit hazy on what it actually is, let alone whether stimulating it makes any real difference. Here's the thing: unlike a lot of wellness trends, the vagus nerve is genuinely fascinating and the science behind it is real. It's just that not everything sold in its name is. What is the vagus nerve? The vagus nerve is the longest cranial nerve in the body, running from the brainstem all the way down through the neck, chest and abdomen, weaving connections between your brain, lungs and gut. “It helps regulate heart rate, digestion and stress response,” says Shelly Dar, BACP-registered psychotherapist. “When we talk about activating it, we’re really talking about improving vagal tone, the body’s ability to return to calm after stress. In practice, this is less about hacks and more about teaching the body signals of safety.” Think of your vagal tone as the fitness level of your vagal pathways. It’s something that can be measured indirectly through something called heart rate variability (HRV), the slight variation in time between your heartbeats. Higher HRV is generally associated with better stress resilience, emotional regulation and cardiovascular health. Lower HRV has been linked with anxiety, burnout and poor recovery. Here’s where it gets interesting for women specifically. Oestrogen supports vagal tone and HRV, which means hormonal shifts across perimenopause and menopause can have a direct physiological effect on stress resilience. “A woman who coped reasonably well at 35 may find her stress resilience noticeably wearing thinner by 45,” explains energy and performance coach Joanne Pagett. “This isn’t because she’s becoming less capable, but because the physiological scaffolding has genuinely changed.” Should you try vagus nerve stimulation? So why is vagus nerve stimulation suddenly everywhere? The short answer: a combination of legitimate science, savvy marketing and a post-pandemic hunger for tools that help us feel a little less frazzled. Research into vagus nerve stimulation (VNS) has been building for decades in clinical medicine, for example implanted VNS devices have been approved for drug-resistant epilepsy and treatment-resistant depression since the 1990s. But the recent explosion of interest has been driven by a newer wave of non-invasive approaches, from breathing exercises to ear-clip electric devices, all promises similar benefits without the surgery. The trouble is, the evidence base for these consumer approaches is considerably thinner, and more complicated, than the wellness industry tends to acknowledge. 6 methods for stimulating your vagus nerve There are a spectrum of vagus nerve stimulation techniques, ranging from free and evidence-supported practices you can do at home, to expensive wearables whose clinical backing is still being established. Breathing techniques The most accessible, and arguably best-evidenced, form of vagal stimulation is something you’re already doing 20,000 times a day, just not very deliberately. Specific breathing patterns that extend the exhale have a direct, measurable effect on the parasympathetic nervous system – your body’s ‘rest and digest mode’ – with the vagus nerve playing a central role. Think of it like your body’s brake pedal: when you’re safe, relaxed or resting, it tells your body to calm down and take care of itself. “The ‘physiological sigh’ involves a slow inhale through the nose, followed by a second short sip of air, then a long, extended exhale through the mouth,” explains Dar. “The extended exhale activates that calm-down response in your body and can quickly reduce physical tension. In group settings, you can feel the room soften in minutes.” Stanford Medicine research found that cyclic sighing, a pattern similar to the physiological sigh, was the most effective of several breathing techniques tested for improving mood and reducing anxiety in real time. This is breathwork with genuine science behind it. Try: Inhaling through your nose, taking a second small sip of air, then exhaling slowly and fully through your mouth. Repeat three times. Humming and vocal vibrations The vagus nerve connects to the muscles of the larynx and pharynx, meaning that vibration created through humming, singing or even gargling can stimulate vagal pathways directly. It sounds almost laughably simple, but the mechanism is real, according to Dar. “Humming along to a song is a very simple way to shift your state quickly. Many people report warmth in the chest and a sense of grounding,” she tells us. While large-scale studies on humming specifically are limited, the broader principle of it is reported by research into choral singing, group music-making and even chanting in meditative practices. Which is a very scientific way of saying joining a choir might genuinely be good for your nervous system. Try: Choosing any song and humming along for two to three minutes. Notice whether there is a shift in your chest or jaw. Cold exposure Brief cold water exposure, specifically to the face or upper chest, triggers what is known as the diving reflex, a hardwired physiological response that slows your heart rate and shifts the nervous system into a parasympathetic state. It’s one reason why cold water swimming has gathered such an enthusiastic following, and why ending your shower with a cool blast has become a fixture of morning routine content. The version Dar recommends is simple: turn the shower to cold for 20 to 30 seconds at the end of your usual routine. Not a Scandinavian ice bath. Just a manageable, bracing moment. That said, if you have any cardiac conditions, it's worth checking with your GP before making this a habit. Try: Finishing your shower with 30 seconds of cooler water on your upper chest. It should feel bracing but manageable. Rhythmic tapping and movement “Light, repetitive tapping across the chest or collarbone area can help regulate arousal, the rhythm provides predictability, which the nervous system reads as safety,” Dar tells us. This principle underpins several established therapeutic approaches, including EMDR (eye movement desensitisation and reprocessing), and various somatic therapies (treatment focused on how emotions appear in the body) used in trauma treatment. The evidence base here is strongest in clinical trauma contexts, though the underlying idea that slow, rhythmic, predictable sensory input helps dial down nervous system arousal, is well supported. Try: Lightly tap across your collarbone or sternum in a slow, steady rhythm for one to two minutes. The predictability is the point. Eating in a calm state One of the more overlooked dimensions of vagal health is digestion. The vagus nerve is deeply involved in the gut-brain axis and plays an essential role in digestion. If you’re eating on the go, at your desk, or while mentally running through your to-do list, your body is essentially trying to do two incompatible things at once. “If you are eating while stressed, your body prioritises survival over digestion,” explains Dar. “Three slow breaths before eating can make more difference that most supplements marketed for gut health.” Try: Take three slow breaths before eating to shift out of sympathetic mode and support digestion. Electrical stimulation devices The consumer device market around vagus nerve stimulation has grown rapidly, with a range of wearable consumer devices, typically worn on the ear or neck, claiming to stimulate the vagus nerve electrically and effortlessly while you sit on the sofa. The technology itself isn’t fiction – transcutaneous auricular VNS (taVNS) targets the auricular branch of the vagus nerve via the outer ear and is a real area of ongoing clinical research. But there’s an important distinction to understand here. “Implanted VNS is a surgically implanted pulse generator connected to an electrode wrapped around the left cervical vagus nerve,” explains Dr Tony Banerjee from HarleyDoc. “Wearable ear-clip devices are non-invasive and marketed largely for wellbeing, though clinical research is ongoing and evidence quality varies by condition and device.” The crucial distinction, according to Dr Banarjee, is between the well-established medical applications of implanted VNS (for things like epilepsy and treatment-resistant depression) and the claims made by consumer wellness wearables, which tend to be broader, more optimistic and considerably less rigorous. “Many consumer vagus devices do overclaim, mainly by implying medical-level outcomes without medical-grade evidence, presenting early or condition-specific research as if it generalises to wellbeing, and using broad language like ‘reset your nervous system’, which isn’t a regulated clinic endpoint,” Dr Banerjee adds. That isn’t to say these devices are useless. Research into their potential for anxiety, pain management and even inflammatory conditions is ongoing, and some findings are promising. However, the leap from promising early research to ‘buy this £200 ear clip for stress relief’ is a significant one. If you're curious, they appear to be generally safe for healthy adults, but if you have a heart condition, pacemaker, epilepsy or are pregnant, check with your GP first. So, what is most likely to benefit? If the wellness world has latched onto the vagus nerve with particular fervour, it’s not without reason. Because it turns out that the always-on, high-achieving, never-let-them-see-you-sweat way many of us operate is doing a number on our nervous systems. Chronic high performance, especially in cultures that reward busyness and emotional suppression, keeps the body locked in sympathetic nervous system overdrive, and that sustained stress state is the enemy of good vagal tone. “High achieving women tend to live in a state of being always on, always delivering, always anticipating the next thing. When ‘fight or flight’ becomes your default operating mode, vagal activity gets suppressed,” Pagett tells us. “Add in the hidden metabolic cost of appearing fine, managing perception, suppressing distress signals, maintaining composure, and the body is working far harder than it needs.” Sounds familiar? For many, the slow erosion of stress resilience is mistaken for personal failing – a sign they’re not coping as well as they used to – rather than a physiological process happening beneath the surface. “The body wasn’t failing to send signals, it was sending them constantly,” Pagett says. “It just took a while for the signals to get loud enough to hear.” The good news is that the techniques with the strongest evidence behind them – the physiological sigh, humming, cold exposure, rhythmic movement and mindful eating – all have legitimate rationale and, crucially, are free, accessible and low risk. No device required. It’s the consumer gadget market where things get murkier. ‘Vagus nerve’ has become shorthand for a broad range of wellness promises, and the marketing has sprinted ahead of the science. That doesn’t mean the research isn’t interesting (it is!), but interestingly early findings are not the same as a proven solution. “Regulation comes from repetition,” concludes Dar. “Small, daily cues of safety matter more than dramatic wellness trends. The goal is not to eliminate stress, but to improve recovery.” In other words, you do not need a gadget. You need consistency and a body that’s learned, slowly and surely, that it’s safe to rest. M0re wellbeing guides "I tried forest bathing to see if it can really help my anxiety" 22 ways to find your sunshine this winter 25 healthy winter recipes Expert explains: how to have a better night's sleep 10 ways to boost energy when tired Expert explains: what is the dopamine diet Expert explains: how ayurveda can help digestion
"I tried forest bathing to see if it can really help my anxiety"
Getting away from everyday stresses and reconnecting with nature can really help you to unwind
Discover our favourite UK spas for food lovers, practice relaxation with breathing exercises or try an adventure in sleep tourism. Forest immersion stays were one of the wellness travel trends predicted to define 2026. Not because they’re new (the Japanese practice of shinrin-yoku, or forest bathing, has been around for decades) but because more than ever they feel increasingly necessary. Forest immersion continues to emerge as one of the most restorative travel formats around. Retreats are being built around a simple premise – that time spent in woodland and nature has a measurable effect on stress levels, attention span and sleep quality. Across the UK and beyond, hotels and retreat spaces are leaning more than ever into this slower model of restoration with fewer scheduled activities and more unstructured time outdoors. And the benefits are obvious. Studies link green space exposure to lower cortisol, reduced rumination and improved cognitive recovery. In other words, nature helps your nervous system downshift. Psychologist Rebecca Ker says the evidence has accelerated in recent years. “Fresh air and exercise have long been linked to better mental health but research, particularly during Covid, highlighted how important simply being in nature and noticing nature is.” “Forest bathing isn’t about hiking or exercise,” adds psychotherapist Shelly Dar. “It’s about slow, intentional immersion in a natural setting. In modern life, the brain is constantly scanning for threat – traffic, screens, notifications, social pressure. It’s a steady stream of input. Natural environments ask less of us, so the stress response begins to settle.” A natural retreat Which is how I found myself at Finn Lough, a woodland resort on the shores of Lower Lough Erne in Northern Ireland, to see whether a few days of intentional immersion in nature could genuinely make a dent in the low-level stress I (and many of us) have come to accept as normal. Finn Lough doesn’t market itself as a retreat in the traditional sense. There’s no structured programme or plan. Cabins and bubble domes are scattered through acres of woodland, walking trails loop quietly through ancient trees and hot tubs, and saunas pepper themselves along the lakeside. Cars are left beyond the gates and guests are encouraged to walk, cycle and kayak to get around. Even at night, torch in hand, you’re guided back by dark skies and starlight (Finn Lough benefits from wonderfully dark skies thanks to its low light level pollution). The design of the place encourages you outside with doors opening straight into trees and paths that disappear right into them. Phone-free relaxation The idea behind nature and forest bathing is deceptively simple. Spend sustained, unhurried time in a natural environment, paying attention to sensory detail. No headphones and no step targets required. It sounds so glaringly obvious but also surprisingly rare, and something I was embarrassed to admit, I rarely allow myself. We began with a slow walk through the woodland in the late afternoon. The pace felt almost self-conscious at first. Without a destination, my mind defaulted to its usual background activity, emails I needed to send, conversations replaying in my head and the constant itch to check my phone. “There is solid evidence behind this,” says Shelly. “Studies from Japan show reductions in cortisol, blood pressure and heart rate after time spent in wooded areas. Research published in Environmental Health and Preventive Medicine has also demonstrated improvements in parasympathetic nervous system activity – the branch linked to rest and recovery.” “It isn’t just distraction,” says chartered counselling psychologist Dr Kirstie Fleetwood-Meade. “Studies show measurable physiological change. Nature doesn’t simply take our mind off stress, it allows our minds and bodies to shift into a different state.” About 20 minutes in I noticed my breathing had slowed and the internal commentary softened. The lake lapped gently, leaves shifted overhead and my shoulders dropped without conscious effort. A tranquil night The immersion doesn’t stop when the walk ends. We stayed in one of Finn Lough’s forest domes, a structure almost entirely transparent. From bed you can see the tree canopy above and the forest beyond. At night, branches move against the sky, in the morning, daylight arrives gradually, not via an alarm but through the thinning of darkness. It’s a small architectural shift but it changes the quality of rest. Sleeping in a space that doesn’t shut the landscape out feels subtly different from retreating behind blackout curtains. You’re aware of weather patterns, light levels, even wind. The boundary between indoors and outdoors feels softened. “From a sleep perspective, two mechanisms stand out,” Shelly explains. “Exposure to natural light earlier in the day helps regulate circadian rhythm. At the same time, lowering stress during the day reduces evening hyperarousal, which is often what keeps high-functioning adults awake. Most of my clients can sleep, what they struggle with is switching off.” Kirstie adds that light levels themselves play a role. “Dappled or lower light environments reduce sensory load and can cue the body toward winding down. Woodland spaces may create a sense of containment that feels regulating, though perceived safety is key. For some people, very dark environments may feel activating rather than calming.” The spa experience leans into this same philosophy. I love spas. I love tiled heat rooms, perfectly folded towels and the ritual of moving from lounger to sauna, to plunge pool and back again. But here the journey between treatments takes you through woodland rather than corridors. You step from a sauna onto gravel, not polished stone. And the contrast is striking. Traditional spas tend to steal you away from the elements. At Finn Lough, the elements are part of the treatment. Heated rooms look out over trees, hot tubs face open water. Even the act of walking between facilities, across forest floor and under open sky, keeps you in constant contact with the landscape. The experience feels less curated and more grounding. Kirstie suggests that natural environments also offer perspective. “When we’re in landscapes that have existed for thousands of years, many of our worries can feel smaller. There’s a sense of something more expansive than our immediate concerns.” Find your own nature By the next evening I noticed how little I’d thought about my phone. Not through willpower but because there were fewer cues to check it. The forest dome offered enough visual interest, the birds and the lake, and the wind in the trees offered enough sound. For the first time in a long time my husband and I sat uninterrupted, having deep, thought-provoking conversations about life and our future. Rebecca is clear that you don’t need a woodland resort to access these benefits. “Nature is a broad term. It can mean forests, woods, back gardens, small city green spaces. Access isn’t equal for everyone but consistently the research shows both physical and mental benefits.” She points to the accessibility of the evidence. “Around 15-30 minutes in green or blue space can significantly reduce stress markers. Regular, brief immersion appears to be both accessible and effective.” Guided sessions can deepen the experience, says forest bathing practitioner Delyth Johnson, who leads woodland retreats in the Lake District. “Many people find it difficult to slow down alone, especially when feeling stressed or mentally busy. Having a trained guide provides structure and containment. People often say it gives them permission to simply be. “Research suggests the quality of the space and the connection we feel to it influence how beneficial the exposure is. A natural lake surrounded by trees may be more restorative than a busy street but even smaller green spaces can make a difference.” Forest immersion stays aren’t new and they’re not a cure-all. But their continued rise makes sense. And with exciting plans for Finn Lough’s expansion you can see why they, and others, are putting time and investment into this style of stay. In a culture engineered around stimulation, woodland offers the complete opposite. I’d be lying if I said I left with no stress and a completely quiet mind but my baseline was lower, the volume was certainly down a few notches and my husband and I agreed we felt more peaceful than we had in a long time. And that’s maybe why these stays endure. Not because they promise transformation but because they offer regulation – one of the most realistic luxuries of all. M0re wellbeing guides 22 ways to find your sunshine this winter 25 healthy winter recipes Expert explains: how to have a better night's sleep 10 ways to boost energy when tired Expert explains: what is the dopamine diet Expert explains: how ayurveda can help digestion
Late-night snacker? This is what happens to your body when you eat at bedtime
Certain foods eaten late can cause chaos for your sleep, blood sugar, gut and even your eating habits the next day…
Give your sleep a helping hand by reading our expert explainer on how to have a better night's sleep, and avoid the late-night nibbles with these healthy, filling meals that won't leave you hungry. Otherwise, learn how ayurveda can help digestion. It’s the end of a long day and, after clearing up the kitchen post-dinner, you’re on the sofa, feet up, tuned into a Netflix series. But despite only having just had your last meal, the urge to indulge in a little nibble is still there. It could be habit or boredom. It could be a craving for your favourite ice cream which you know is stashed away in the freezer. Or, it could be genuine hunger. Whatever your reason for snacking, you’re not alone – it’s practically a national pastime. According to YouGov nearly half of Brits (46%) have one snack a day and one in ten admit to grazing at least three times a day. Crisps are the nation’s preferred snack, closely followed by cookies, cakes and pastries. Just 22% of people go for the healthier choice of fruit and veg. By the time evening rolls around, it’s about grabbing what’s easiest. According to a UK Snacking Trend Report, 63% of people look for indulgence in their evening snacks as opposed to convenience. Well, let’s be honest, you’re unlikely to reach for a bowl of steamed broccoli. But evening snacks aren’t always bad, and can even be the right option. “Late-night snacking does have its place for people who may not have been able to have an evening meal due to work commitments or late gym sessions,” says Dr Sarah Schenker, a BDA Dietitian and Nutritionist. However, certain foods eaten late can cause chaos for your sleep, blood sugar, gut and even your eating habits the next day… Disrupts your rhythm If you’re hoping for a good night’s rest, put the ice cream away. Late night snacking could throw off your sleep cycle. Dr Schenker explains: “Your body’s internal clock, known as the circadian rhythm, is a 24-hour natural cycle that pretty much controls when you feel awake, tired and hungry.” Part of how it does this is through hormones. “In the evening, your body releases a sleep hormone called melatonin which helps you to feel tired, whereas in the morning it drops and the stress hormone cortisol rises to wake you up,” adds Dr Schenker. Your circadian rhythm is influenced by lots of things, with light being the strongest cue, which is why you naturally feel sleepy when it’s dark. But meal timings also play a role. “Snacking late can suppress the release of melatonin,” says Dr Schenker. “This disrupts your natural circadian rhythm as your body may be used to eating earlier, so eating late can shift circadian timings, potentially making it harder to fall asleep. It may also reduce the amount of quality sleep you get, known as REM sleep.” There’s science to back this up. Research in the British Journal of Nutrition found that people who ate within one hour of going to bed actually ended up sleeping longer, however they were much more likely to wake up during the night and stay awake for longer. So you may get more hours in bed, but the quality of those hours could be mixed. Dr Schenker recommends leaving around three hours between eating and bed, to allow digestion to complete. Over the long term, disrupting your circadian rhythm with late night snacking could have more serious consequences. A research review in the Physical Activity and Nutrition found that ongoing circadian misalignment raises the risk of conditions such as type 2 diabetes, heart disease and obesity. Gut flare-ups Your digestive system isn’t designed to keep working late into the night, so with a naturally slower digestion, you might find yourself with indigestion, acid reflux, bloating and IBS-type symptoms, as food doesn’t clear out of the stomach as quickly as it usually would. “For anyone with a sensitive gut, this is only exacerbated and you can end up nursing a sore stomach, which isn’t what you want right before bed,” says nutritionist Rob Hobson. “Lying down too soon after eating can allow stomach acid to travel upwards, increasing the risk of heartburn. This is particularly likely if your evening snacks are high in fat, which slows digestion. Sleeping on your left-hand side can help reduce reflux, as it keeps the stomach positioned below the oesophagus and limits acid movement overnight.” Makes you eat MORE tomorrow Next-day hunger caused by late-night snacking often comes down to blood sugar. What happens with your blood sugar won’t just wreck your sleep, but it can make you ravenous the next day too. “Blood sugar is the amount of glucose (sugar) circulating in your bloodstream; it’s your brain's main source of energy. Every time you eat, especially carbohydrates, your blood sugar rises and your body releases the hormone insulin to help move that sugar into your cells to be used for fuel,” explains Dr Schenker. The problem is that blood sugar doesn’t rise and fall evenly; it depends on what you eat. “Sugary snacks (think pastries, ice cream, cakes and chocolate) make your blood sugar rise quickly (spike) and then fall quickly (crash) whereas more complex carbs, such as oats and wholegrains, balanced with protein cause a slower rise and fall,” explains Dr Schenker. “The spikes and crashes can disrupt your hunger and fullness hormones so you feel hungry again soon after eating. If this happens late at night, it can affect sleep quality, so you feel tired the next day.” If you’ve ever had a poor night’s sleep, you’ll likely know the feeling of ravenous hunger that follows you around all day. It’s because poor sleep is renowned for disrupting appetite hormones, lowering leptin (which signals fullness) and increasing ghrelin (which stimulates hunger). Late-night snacking makes this effect worse, according to Dr Schenker. Normally your leptin levels rise during the night while ghrelin rises during the day, particularly before mealtimes. Eating late interferes with this rhythm, leading to higher ghrelin levels the next day. “This can leave you craving carbohydrates and quick energy the following day.” A study published in the journal Cell Metabolism suggests this hunger could continue for up to 24 hours. The safe late-night snacks For a lot of us, snacking after dinner has become a ritual. But with evening eats potentially causing so much disruption, it’s worth trying to break the habit. “First, establish if you are really hungry,” says Dr Schenker. “Are you maybe mildly dehydrated? Have a mint tea and see how you feel.” Perhaps it’s a reward at the end of your day? “In that instance, do something else like take a warm bath to reward yourself,” suggests Dr Schenker. This will have the added benefit of helping your sleep. “If you really do feel hungry go for snacks that are light and easy to digest.” Try including foods that contain the amino acid tryptophan, which helps your body make melatonin and serotonin, a neurotransmitter that helps with sleep and mood. “Dairy products are a good source and easy to digest. Pair with complex carbs to help the tryptophan convert to these hormones in the brain,” says Dr Schenker. Go for Greek yogurt with banana, oats with milk or oat biscuits with cottage cheese. Check out our healthy snacks recipes for more nourishing options. If you really can’t resist the urge to eat, ask yourself if dinner is actually filling you up. “Your dinner needs to be big enough to fuel you and it needs to be balanced too to fill you up,” says Rob. “Aim to have a source of protein (such as chicken, fish, beef, tofu), complex carbs (such as brown rice, quinoa), healthy fats (such as avocado, nuts and olive oil) and plenty of colourful vegetables. “If you’re giving your body the nutrients it needs, you may find that your urge to snack naturally reduces.” M0re wellbeing guides 22 ways to find your sunshine this winter 25 healthy winter recipes 10 ways to boost energy when tired Expert explains: what is the dopamine diet
Best magnesium supplements for sleep UK 2026, tried and tested
Looking for ways to improve your sleep? We've put magnesium supplements to the test to help you find the right one
When we think about staying healthy, nutrition and movement usually take centre stage. However, the role sleep plays in supporting both physical and mental wellbeing is just as important and often overlooked. If you are hoping to improve the quality of your sleep, adding a magnesium supplement to your evening routine may be worth considering. You can also boost your intake naturally by including more magnesium-rich foods in your diet, such as leafy green vegetables, nuts and seeds. Magnesium is known to support relaxation and sleep by influencing muscle function, hormone production and brain signalling. It plays a role in the production of melatonin, the hormone that helps regulate your sleep–wake cycle, and helps calm the nervous system by regulating key neurotransmitters. Below, we share our picks of the best magnesium supplements to support a better night’s sleep. Looking for further guidance? Read our guide on the best magnesium supplements for more information. Jump to: Best magnesium supplements for sleep at a glance Best magnesium supplements for sleep 2026 What's the best way to take magnesium? How much magnesium should I take for sleep? What type of magnesium is best? How we test magnesium supplements Best magnesium supplements for sleep at a glance Best magnesium supplement for sleep to buy in bulk: Vitabright Magnesium Glycinate, £19.99 Best sustainable magnesium supplement for sleep: Nutrition Geeks Magnesium Glycinate, £9.99 Best subscription-friendly magnesium supplement for sleep: Heights Magnesium+, £30 Best multi-purpose magnesium for sleep: The Gut Co. Magnesium Complex 3-in-1, £23.99 Best affordable magnesium supplement for sleep: ZipVit Magnesium Glycinate, £8.99 Best ethical magnesium supplement for sleep: Viridian Magnesium Biglycinate, £18.99 Best everyday magnesium supplement for sleep: New Leaf Magnesium Glycinate, £9.99 Best magnesium supplements for sleep 2026 Vitabright Magnesium Glycinate Available from Vitabright (£19.99), Amazon (£17.09) Best magnesium supplement for sleep for buying in bulk Star rating: 5/5 Vitabright is brand that we've been consistently impressed by when it comes to its supplements, and the Magnesium Glycinate proved no exception. One bottle contains 180 capsules, enough to last you for three months with the recommended dose of two per day. The capsules are free from fillers and suitable for those on a vegan diet, and two capsules combined contains your daily recommended dose of magnesium. Available from: Vitabright (£19.99) Amazon (£17.09) Nutrition Geeks Magnesium Glycinate Available from Amazon (£9.99) Best sustainable magnesium supplement for sleep Star rating: 5/5 If you're looking for a well-rounded magnesium supplement, this could be a strong option. Each two-capsule serving provides 192mg of elemental magnesium from a blend of glycinate, malate (for muscle tension) and citrate (which may help reduce anxiety). We also liked the low-waste sachet packaging, which uses 95% less plastic than a typical bottle. While it's not the cheapest option per unit, it’s still one of the more affordable multi-form blends on the list. Available from: Amazon (£9.99) Heights Magnesium+ Available from Healf (£30) Best subscription-friendly magnesium supplement for sleep Star rating: 4.5/5 You may have seen Heights advertised on social media — it's an online-only subscription service, with flat bottles that are designed to be letterbox-friendly. At £30 for a bottle of 60 capsules, it's by far the most expensive on this list, but there is a money-back offer if you aren't happy with the product. The dose of two capsules provides your recommended daily intake of magnesium glycinate, and it's suggested you take them in the evening to gain the full sleep benefits. Available from: Healf (£30) The Gut Co. Magnesium Complex 3-in-1 Available from Amazon (£23.99) Best multi-purpose magnesium for sleep Star rating: 4/5 If you want a magnesium supplement that goes beyond sleep support, this is a well-formulated choice. Each two-capsule serving delivers 375 mg of elemental magnesium from three highly absorbable forms: citrate, glycinate and malate, chosen for their complementary benefits. The citrate form supports energy metabolism and relaxation, the glycinate form helps promote calm and nervous system balance, and the malate form supports muscle recovery and cellular energy. This formula is designed to be gentle on digestion and free from fillers or harsh laxatives, making it suitable for everyday use and particularly for evening routines aimed at better rest. While more expensive than basic magnesium supplements, the multi-benefit blend makes it a versatile option if you want one supplement to support sleep, stress resilience, muscle recovery and daily energy. Available from: Amazon (£23.99) ZipVit Magnesium Glycinate Available from Amazon (£9.99) Best affordable magnesium supplement for sleep Star rating: 4/5 Zipvit’s magnesium supplement delivers 200mg of magnesium glycinate per tablet and the brand recommends a one-tablet daily serving - giving a solid dose for sleep support, especially for those preferring a single-tablet format. It also includes vitamin B6, which may help the body absorb magnesium more effectively. With a three-month supply priced at under £11 it offers the best value per tablet on our list - particularly if you're looking for a high-strength formula at a low daily cost. Available from: Amazon (£9.99) Viridian Magnesium Biglycinate Available from Amazon (£18.99), bodykind (£21.72) Best ethical magnesium supplement for sleep Star rating: 3.5/5 Viridian is a brand that prides itself on its ethical ethos, as well as the quality of its supplements, which are formulated by nutritionists and contain fully traceable ingredients. The recommended dosage is 2-4 capsules per day, with two capsules providing 280mg magnesium. Available from: Amazon (£18.99) bodykind (£21.72) New Leaf Magnesium Glycinate Available from Amazon (£9.99) Best everyday magnesium supplement for sleep Star rating: 3.5/5 In the two capsules that make up your daily dose of this supplement, you'll get 208mg of magnesium. Although the dose may be lower than many other supplements on this list, this supplement fulfils lots of criteria in terms of being free from GMOs and allergens and suitable for vegans. Each bottle contains a two-month supply. Available from: Amazon (£9.99) What's the best way to take magnesium? As with most supplements, it's best to take your magnesium with food and water, and you should avoid taking it at the same time as any other mineral supplement. If you're taking magnesium specifically to help you sleep, take it around two hours before you fall asleep for the best results. Magnesium can be taken in supplement form as a capsule, a spray or as flakes to use in your bath. Though the supplements in this list are capsules, there is some limited research to show that magnesium may be absorbed when applied to the skin, specifically to areas where there are hair follicles, such as your arms and legs. How much magnesium should I take for sleep? For adults aged 19-64, the NHS recommends a daily magnesium intake of 300mg for men and 270mg for women. However, there are a number of factors that will affect how much magnesium you should be looking to supplement, which include your age and life stage, as well as any health or dietary issues you may have. Something to look out for when choosing a magnesium supplement is the amount of 'elemental magnesium' indicated on the label. Compounds, such as magnesium oxide, won't contain as much as the pure form. What type of magnesium is best? You may have seen different types of magnesium on offer in supplement form. It is usually provided in compound form, where the secondary element can provide health benefits in addition to the magnesium. When it comes to the best magnesium for sleep, the best forms are magnesium glycinate and magnesium chloride. Both can also benefit anxiety and mood, which may prove to help your sleep too. How we test magnesium supplements When testing magnesium supplements, our nutritionist Kerry Torrens evaluated each product based on the strengths and limitations of the different forms of magnesium used, alongside the dosage provided and how the supplement is delivered. We also scored each product using a range of criteria, including cost per dose, how much of the recommended daily intake it supplies, and whether the form and format of magnesium are likely to affect absorption. In addition, every supplement was tested by our review panel, who assessed factors such as taste and smell, the sustainability of the packaging and how easy each product was to take as part of a daily routine. Related content Best vitamin B12 supplement Best biotin supplement UK Best ashwagandha supplement UK Best supplement for sleep Best protein bars Best omega 3 supplement Best collagen supplement Best glucosamine supplement Best greens powder
Best protein bars 2026, tried and tested by experts
Discover our team's top protein bar picks, including the best chocolate protein bar and best bar for building muscle
Whether you're looking to fuel up for a workout, stay full and energised all day or build muscle, snacking on a protein bar is a great way to support your body's needs. In fact, there are lots of reasons that protein is good for your health. While there are plenty of protein bars to choose from, finding one that genuinely tastes good is harder. Luckily, our team of testers has done all the work for you. Below, you'll find our picks of the best protein bars to choose right now. We've awarded marks for flavour, texture and ingredients, so all you need to do is find your favourite. Jump to: Best protein bars at a glance Best protein bars to buy 2026 How to choose a protein bar What we look for in protein bars How we test protein bars Best protein bars at a glance Best all rounder protein bar: M&S Raspberry and Vanilla chocolate protein bar, £2.25 for 1 Best white chocolate protein bar: Barebells white salty peanut protein bar, £23.99 for 12 Best chocolate protein bar: Protein Works Loaded Legends choc fudge flavour, £14.99 for 12 Best fruity protein bar: Battle Bites high-protein bar jaffa bake flavour, £2.50 for 1 Best protein bar for building muscle: 33 Fuel Eroica natural protein bars, £21.99 for 5 Best caramel protein bar: Grenade Carb Killa chocolate chip salted caramel protein bar, £27 for 12 Best protein bar for a workout: Fulfil white chocolate caramel vitamin protein bar, £2.90 for 1 Best protein bars to buy 2026 M&S Raspberry and Vanilla chocolate protein bar Available from Ocado (£2.25 for 1) Best all rounder protein bar Star rating: 5/5 Grams of protein: 36.8g per 55g bar Calories: 370 kcals Type of protein: whey protein isolate Type of sweetener: sucralose Carbohydrates: 31.5g (3g sugar) This chocolate protein bar stood out from the crowd of chocolatey bars on test thanks to the refreshing, tangy hit of raspberry. The interior reminded us of nougat, although the bar is actually low in sugar which means it doesn't leave an overly sweet flavour in the mouth. It uses whey protein isolate with 36.8g of protein in every bar. Available from: Ocado (£2.25 for 1) Barebells white salty peanut protein bar Available from Amazon (£26.99 for 12), Ocado (£2.90 for 1) Best white chocolate protein bar Star rating: 5/5 Grams of protein: 20g per bar Calories per serving: 209 kcal Type of protein: milk protein, collagen peptides Carbohydrates per serving: 14g (1.5g sugar) We thoroughly enjoyed this delicious bar. With a chewy texture, caramel-coated peanuts and a white chocolate coating, it really feels like a treat. For anyone put off by the typical flavours and textures of most protein bars on the market, this would be a great choice. Available from: Amazon (£26.99 for 12) Ocado (£2.90 for 1) Protein Works Loaded Legends choc fudge flavour Available from Protein Works (£1.49 for 1) and (£14.99 for 12) Best chocolate protein bar Star rating: 5/5 Grams of protein: 14g per 47g bar Calories per serving: 163 kcal Type of protein: soy protein, milk protein, wheat protein Carbohydrates per serving: 15g (1.4g sugar) This bar has a really moreish texture similar to nougat, with a delicious dark chocolate coating. It's also a good size: compared to some of the heftier bars we tried, this was perfect for a light snack and won’t sit heavily in your stomach. It also stacks up an impressive amount of fibre, which contributes to feelings of fullness. Available from: Protein Works £1.49 for 1 Battle Bites high protein bar jaffa bake flavour Available from Go Outdoors (£2.50 for 1) Best fruity protein bar Star rating: 5/5 Grams of protein: 20g per bar, 10g per piece Calories per serving: 240 kcal per bar, 120 kcal per piece Type of protein: whey and soy protein, bovine collagen Carbohydrates per serving: 19g per bar (2g sugar), 9.6g per piece (1g sugar) This zesty bar has an orange caramel and chocolate centre, with crispy chunks of biscuit. This bar comes split in two smaller segments, which is great if you're tracking calories, or don't need the whole bar. Available from: Go Outdoors £2.50 for 1 33 Fuel Eroica natural protein bar Available from 33Fuel (£21.99 for 5) Best protein bar for building muscle Star rating: 5/5 Grams of protein: 20g per double-bar pack (100g) Calories per serving: 409 kcal Type of protein: almonds, egg whites, rice Carbohydrates per serving: 43g (38g sugar) This whopper of a bar is considerably larger than many others on the market. Made with all-natural ingredients, including egg whites and almonds, it's a great energising choice for runners, cyclists and endurance athletes – though it is high in sugar and calories, so best used to fuel intense exercise rather than as an everyday snack. Bars come in two 50g pieces, so you could split them up, for example for pre- and post-workout. Available from: 33Fuel (£21.99 for 5) Grenade Carb Killa chocolate chip salted caramel protein bar Available from Grenade (£27 for 12), Ocado (£10.15 for 4), Muscle Food (£2.50 for 1) Best caramel protein bar Star rating: 5/5 Grams of protein: 20g per bar Calories per serving: 226 kcal Type of protein: calcium caseinate, whey protein isolate, bovine collagen Carbohydrates per serving: 20g (1.4g sugar) Tasters enjoyed the soft nougat centre with a layer of salted caramel, topped with chocolate chips. Although these bars have the slight chewy texture you often get with protein bars, it’s not unpleasant. These contain beef gelatine, so aren't suitable for vegetarians. Available from: Grenade (£27 for 12) Ocado (£10.15 for 4) Muscle Food (£2.50 for 1) Fulfil white chocolate caramel vitamin protein bar Available from Tesco (£2.90 for 1) Best protein bar for a workout Star rating: 5/5 Grams of protein: 20g per 55g bar Calories per serving: 211 kcal Type of protein: whey and soya protein, collagen hydrolysate Type of sweetener: maltitol, erythritol, sucralose Carbohydrates per serving: 16.1g (2.1g sugar) Tasters enjoyed the crunchy-chewy textures of this bar, especially its squidgy caramel centre. The white chocolate adds sweetness and there's no chalky aftertaste, which means this bar feels like a real treat. This would be a great option if you're energising up pre- or post-workout. Available from: Tesco £2.90 for 1 How to choose a protein bar Choosing a the right protein bar will depend on your personal requirements and goals. For example, if you're looking to gain weight or build muscle, you might want a bar that's higher in calories and carbohydrates. If you want to fuel for a workout without going over your daily calories, you might want one which is lower in calories or sugar. Once you have determined your goals, look at the back of the pack to see the nutritional information. This should help you determine if a bar is right for you. Don't forget, not all protein bars are vegetarian, and many aren't vegan, as they use whey and other types of animal-based protein. What we look for in protein bars Taste and texture: is the flavour pleasant? Is the texture palatable? Type of protein: whey or plant-based? Concentrate, isolate or hydrolysate? Nutrient profile: how much protein per serving? What about calories, fat, saturated fat, carbohydrates and sugars? How we test protein bars All bars were taste-tested by the team, with notes made according to our testing criteria. We included samples from a range of brands with differing protein types, flavours, ingredients and price points. Related content Best biotin supplement UK Best supplement for sleep Best protein powders Best omega 3 supplements Best collagen supplements Best glucosamine supplements Best greens powders Best magnesium supplements for sleep
Best vitamin D supplements UK 2026, tried and tested by health experts
Find our reviews of the best vitamin D supplements available in the UK, tried and tested
Vitamin D is essential because it helps the body absorb calcium from food, which is vital for strong bones and healthy teeth. While a few foods provide vitamin D, such as oily fish and egg yolks, the main source for most people is sunlight. In the UK, many are advised to take a vitamin D supplement during the winter months, when it can be difficult to get enough from sunlight alone. In our search for the best vitamin D supplements, we consulted nutritionist Kerry Torrens and tried a variety of capsules, sprays and liquids, including top picks from brands such as ZipVit and Natures Zest. We assessed them for taste and texture, as well as their nutrient content, number of additives, and suitability for vegans, coeliacs and other dietary needs. For more guidance on essential vitamins, our friends at Good Food have a helpful guide to the vital vitamins that you need. Jump to: Best UK vitamin D supplement at a glance Best UK vitamin D supplement 2026 What strength of vitamin D should I take in the UK What form of Vitamin D is the most beneficial? How we test vitamin D supplements Best UK vitamin D supplement at a glance Best vitamin D supplement: ZipVit Vitamin D3 4000iu, £8.49 Best liquid-form vitamin D: Vivo Life Liquid Vitamin D3 & K2, £14.99 Best long-lasting vitamin D supplement: Natures Zest Vitamin D3 4000 IU, £15.99 Best vitamin D for those requiring a high dose: Vitabright Vitamin D3, £19.99 Best liquid vitamin D: Zooki Vitamin D, £24.99 Best spray vitamin D: BetterYou D3000+K2, £5.73 Best multivitamin with boosted vitamin D: Centrum Vitamin D Boost Multivitamin, £8 Best affordable vitamin D capsule: JS Health Vegan Vitamin D, £19.99 Best blowout vitamin D capsule: Zooki Vitamin D3+K2, £19.49 Best vitamin D for taking on the go: Vitl Vitamin D3, £5.95 Best easy-to-take vitamin D capsule: VitamoreD D3, £12.99 Best vitamin D for buying in bulk: Performance Lab D3+K2, £19 Best UK vitamin D supplement 2026 ZipVit Vitamin D3 4000iu Available from ZipVit (£8.49), Amazon (£7.21) Best vitamin D supplement Star rating: 5/5 These tablets contain a substantial 100mcg of vitamin D3, so are a good option if you've been recommended to take a high dose. The dose is one tablet per day, which means you get a year's supply in a single container, bringing the daily cost down to 0.02p. We found these tablets small, and easy to take as they have no taste or smell, plus they're suitable for vegetarians. Available from: ZipVit (£8.49) Amazon (£7.21) Vivo Life Liquid Vitamin D3 & K2 Available from Vivo Life (£14.99), Holland & Barrett (£14.99) Best liquid-form vitamin D Star rating: 4.5/5 If you are looking for a plant-based vitamin D supplement with added vitamin K2, this liquid formula from Vivo Life is a strong option. It provides vitamin D3 sourced from lichen alongside vitamin K2, which works alongside vitamin D to support normal bone health. The liquid format makes it easy to adjust your intake, and is ideal if you prefer not to take capsules. The formula is fully vegan and free from artificial additives, sweeteners and fillers. The combination of vitamin D3 and K2 makes it a good choice for those focused on bone and immune support. Available from: Vivo Life (£14.99) Holland & Barrett (£14.99) Natures Zest Vitamin D3 4000 IU Available from Natures Zest (£15.99) Best long-lasting vitamin D supplement Star rating: 4.5/5 If you’re looking for a high-strength vitamin D supplement, this 4000 IU (100 µg) formula is a good option, providing a full year’s supply, with 365 easy-to-swallow tablets. It’s designed to support calcium absorption, maintain strong bones and teeth, and promote healthy muscles and immune function. The tablets are vegetarian-friendly and easy to swallow, though they don’t contain vitamin K. With just one tablet a day, it’s a hassle-free, long-lasting supplement that keeps you covered for a full year without the need for constant repurchasing. Available from: Natures Zest (£15.99) Vitabright Vitamin D3 Available from Vitabright (£19.99), Amazon (£16.99) Best vitamin D for those recommended a high dose Star rating: 4.5/5 If you've had your vitamin D levels checked and have been recommended to take a high does, this supplement would be well suited to you as it has the maximum dose of 100mcg (2000% NRV) vitamin D3. In one bottle you get 425 capsules, which are a one-a-day dose, which amounts to a 14-month supply. Great if you want to shop once. Here the Vitamin D3 is combined with sunflower oil for better absorption, although not vitamin K. The capsules are gluten- and lactose-free, although they aren't vegetarian as the shells contain gelatine. Available from: Vitabright (£19.99) Amazon (£16.99) Zooki Vitamin D Available from Zooki (£24.99) Best liquid vitamin D Star rating: 4.5/5 This supplement comes in the form of a liquid which, on test, we found tasted similar to a mixed berry yogurt. It can be drunk straight from the sachet or added to a smoothie or yogurt bowl and would work well if you struggle taking capsules. Each sachet contains 75mcg (1500% NRV) of vitamin D3 plus vitamin K2 in an oil base, and is suitable for vegans. Available from: Zooki (£24.99) BetterYou D3000+K2 Available from Amazon (£5.73) Best spray vitamin D Star rating: 4.5/5 This supplement comes in the form of a spray which makes it another good option if you prefer to avoid capsules. Three sprays makes up a single dose which needs to be applied to the inside of your cheek and has a pleasant peppermint oil flavour. A single dose (three sprays) contains 75mcg (1500% NRV) of vitamin D3, and the supplement also contains vitamin K. It's worth noting that this supplement isn't suitable for vegans as it is extracted from lanolin. Available from: Amazon (£5.73) Centrum Vitamin D Boost Tablets Available from Boots (£8), Ocado (£8) Best multivitamin with boosted vitamin D Star rating: 4/5 This daily multivitamin tablet provides an enhanced dose of vitamin D3 alongside a blend of 23 essential nutrients, including vitamin C, zinc and magnesium, to help support the immune system and normal muscle function. The vitamin D in this formula also contributes to the normal absorption of calcium and phosphorus to help maintain bone health. The tablets are easy to swallow and suitable for vegetarians. As a one-a-day multivitamin, it’s a simple way to top up key micronutrients while also getting an extra boost of vitamin D. Available from: Boots (£8) Ocado (£8) JS Health Vegan Vitamin D Available from JS Health (£19.99) Best affordable vitamin D capsule Star rating: 4/5 At 33p per dose this is one of the more affordable supplements we tested, and you can buy it on a subscription which takes the daily cost down to 28p. These capsules contain the recommended daily dose of 25mcg (500% NRV) of vitamin D3, which we were impressed by given their small size. This supplement is suitable for vegans – it's combined with bran oil which helps the body to absorb the vitamin. Available from: JS Health (£19.99) Zooki Vitamin D3+K2 Available from Healf (£19.49) Best blowout vitamin D capsule Star rating: 4/5 The second entry from Zooki in this list, this supplement comes in the form of capsules. It's one of the more expensive we tested at 83p per dose. Each capsule contains a generous dose of 75mcg (1500% NRV) of vitamin D3 along with vitamin K. It is suitable for vegans and those on a gluten-free diet but should be avoided if you're on blood thinners, due to the vitamin K. Available from: Healf (£19.49) Vitl Vitamin D3 Available from Vitl (£5.95), Amazon (£6.65) Best vitamin D for taking on the go Star rating: 4/5 With this supplement you get a monthly dose which comes in a nifty tin which is ideal for taking on the go. The softgel capsules are small which we found made them very comfortable to swallow, and are also vegan. Each capsule contains 25mcg (500% NRV) of vitamin D3, which is an optimum serving, and they also contain sunflower oil to help your body absorb the vitamin. Available from: Vitl (£5.45) Amazon (£6.65) VitamoreD D3 Available from VitamoreD (£12.99) Best easy-to-take vitamin D capsule Star rating: 4/5 Each of these capsules contains 50mcg (1000% NRV) of vitamin D3, and the vitamin D is made from calcifediol, which is the form of vitamin D we make in the liver. The manufacturer claims that this form is better absorbed than cholecalciferol, which is widely used in other vitamin D supplements, and means that this supplement doesn't contain any oil. The capsules are very small and on test we found them easy to swallow. Available from: VitamoreD (£12.99) Performance Lab D3+K2 Available from Performance Lab (£19) Best vitamin D for buying in bulk Star rating: 3.5/5 Although the initial cost of these supplements may seem high compared to others in this list, you get a four-month supply, which could work well if you have lots of storage space and don't want to worry about running out of vitamin D supplement. Each capsule contains 25mcg (500% NRV) as well as vitamin K. You'll need to take this supplement with some fat-containing food as they don't contain any oil themselves. The vitamin D3 in this supplement is from freeze-dried algae, which makes it suitable for those on a vegan diet. Available from: Performance Lab (£19) What strength of vitamin D should I take in the UK? The daily dose of vitamin D you need will vary depending on a range of individual requirements. These include age, skin colour, whether you're pregnant or breastfeeding and how much time you spend outdoors (with exposed skin). Broadly, the NHS advises a daily dose of 10 micrograms (or 400 International Units or IU) for most adults and children over the age of one, and that adults should take no more than 100mcg (4000 IU) a day. Our expert nutritionist suggests that for most people living in the UK a daily dose of 10-25mcg per day should be sufficient. The nutrient reference value (NRV) or recommended daily amount that you will see on labels is 5mcg. This is the amount set by the European Union for food labelling purposes and this figure has been retained and now forms part of our UK food law. What form of Vitamin D is the most beneficial? To help with a deficiency, vitamin D2 and D3 are the most beneficial. Generally though vitamin D3 is considered to be more active and longer lasting, and is naturally produced in our skin. For a vitamin D3 supplement to be the most effective it'll need to contain (or be taken with) oil, as the vitamin D3 is fat-soluble. Look for oil-based capsules or sprays which bypass the gut for a more direct delivery mechanism. Some vitamin D supplements contain vitamin K which can help the body to use calcium appropriately, but won't be suitable for everyone, including those on blood thinners. How we test vitamin D supplements All supplements in this list have been tested by our team, with expert guidance from nutritionist Kerry Torrens. To evaluate each product, we first review the listed ingredients against strict criteria, checking the vitamin D dosage and any additional vitamins included. We also consider other ingredients that may aid delivery, and whether the supplement contains oil, which is important for effective vitamin D absorption. Next, we test the sample itself, starting with the packaging to assess sustainability. We then score factors such as taste, smell, dosage size and how easy the supplement is to fit into a daily routine. Related content Best vitamin B12 supplement Best biotin supplement UK Best ashwagandha supplement UK Best probiotics UK Best protein powder Best collagen supplement UK Best greens powder Best herbal tea Best matcha tea powder Best beauty supplements Best glucosamine supplement Best omega 3 supplements UK
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 involved in a range of important processes, including red blood cell production, nerve function, DNA synthesis and energy release. Most people can get enough vitamin B12 from their diet through foods such as meat, eggs and dairy. However, some people may need to supplement their intake to prevent deficiency, including those following a strict plant-based diet and people with certain medical conditions. To help you choose the right vitamin B12 supplement, we tested a selection of industry-leading products. After consulting nutritionist Kerry Torrens for expert advice, we assessed supplements for the amount and form of B12 they provide, how easy they are to take, and their overall ingredient list, including whether they contain any additional nutrients. Read on for our pick of the best vitamin B12 supplements, along with guidance on what to look for when choosing one. Jump to: Best vitamin B12 supplement at a glance Best vitamin B12 supplements to take 2026 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, £13.30 Best tablet vitamin B12 supplement: ZipVit vitamin B12 1100mcg, £7.49 Best daily support B12 supplement: Natures Zest Vitamin B Complex, £19.99 Best sublingual B12 for fast absorption: Vivo Life Vegan Liquid B12 Complex, £15.99 Best vitamin B12 supplement for vegans: Wild Nutrition Food Grown Vitamin B12 Plus, £18 Best oral spray vitamin B12 supplement: BetterYou Boost 1200mcg B12 Daily Oral Spray, £6.34 Best liquid vitamin B12 supplement: Viridian Liquid B12, £18.65 Best value vitamin B12 supplement: Vitabright Dual Active B12 1000mcg, £12.99 Best vitamin B12 supplements to take 2026 Viridian High Potency B12 capsules Available from Bodykind (£13.30), Amazon (£13.30) 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 (£13.30) ZipVit vitamin B12 1100mcg Available from ZipVit (£7.49), Amazon (£7.21) 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 (£7.49) Amazon (£7.21) Natures Zest Vitamin B Complex Available from Natures Zest (£19.99) Best daily support B12 supplement Star rating: 4.5/5 Natures Zest offers a high-potency B vitamin complex that includes all eight essential B vitamins, including vitamin B12. It is formulated to support normal energy production, metabolism and the proper functioning of the nervous system. The capsules are vegan-friendly, making them suitable for plant-based diets, and with 120 capsules in a bottle, they provide a convenient supply for daily use. Available from: Natures Zest (£16.99) Vivo Life Vegan Liquid B12 Complex Available from Vivo Life (£15.99), Healf (£11.49) Best sublingual B12 for fast absorption Star rating: 4.5/5 This high-strength liquid delivers a triple B12 blend, with methylcobalamin, hydroxocobalamin and adenosylcobalamin. It is sublingual, meaning it’s absorbed directly under the tongue, for faster uptake, and contains no fillers, artificial colours or sweeteners. The natural orange-flavoured formula makes it easy to take daily and it is fully vegan. Available from: Vivo Life (£15.99) Healf (£11.49) Wild Nutrition Food Grown Vitamin B12 Plus Available from Wild Nutrition (£18), Amazon (£15) 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 (£18) Amazon (£15) BetterYou Boost 1200mcg B12 Daily Oral Spray Available from Amazon (£6.34), 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 (£6.34) 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) 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 After consulting nutritionist Kerry Torrens for expert advice, we look at each product closely for ingredients, the form of vitamin B12 and the nutrient profile of the B12. 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, factoring in the cost of the daily dose. 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
The best hair, skin and nails vitamins UK 2026 – beauty supplements tried and tested
Nicola Shubrook – Registered nutritionist
Vitamins for hair, skin and nails have been around for a while, but which brands provide the best combination of nutrients? Our expert nutritionist investigates
When it comes to supporting the health of our hair, skin and nails, certain nutrients play a key role in maintaining and enhancing their strength and appearance. Among these are biotin, zinc, vitamin C and iron, to name just a few. While a balanced diet can provide most of these nutrients, some people may benefit from extra support through supplements, especially if they experience anaemia, follow a vegan or vegetarian lifestyle, face high stress levels or are smokers. In our quest to find the best beauty supplements, we tried a variety of products after consulting nutritionist Kerry Torrens. We assessed them not only for taste and texture but also for their nutrient profile, number of additives, and suitability for vegans, coeliacs and other dietary needs. Jump to: Best beauty supplements at a glance Best hair, skin and nails vitamins to buy in the UK 2026 What are the best nutrients for healthy skin, hair and nails? How to choose a beauty supplement How to take a beauty supplement What we looked for in beauty supplements Best hair, skin and nail vitamins at a glance Best premium hair supplement: Philip Kingsley Density Healthy Hair Complex, £33 Best premium skin supplement: WelleCo The Skin Elixir, £39 Best beauty supplement for all-round support: Biocare Hair, Skin & Nail Complex, £38.35 Best beauty supplement with antioxidants: Cytoplan Hair, Skin & Nails, £44.99 Best beauty supplement to support collagen production: Vitl Skin & Beauty, £11.99 Best beauty supplement for skin health: Perfectil SKIN, £18.95 Best beauty supplements Philip Kingsley Density Healthy Hair Complex Available from Philip Kingsley (£33) Best premium hair supplement Star rating: 5/5 Philip Kingsley’s Density Healthy Hair Complex is a trichologist-developed supplement designed to support stronger, healthier-looking hair from within. The formula combines essential vitamins and minerals including biotin, iron, selenium, copper and vitamins C, D and B12, which contribute to normal hair growth, pigmentation and collagen formation. It is designed to help improve hair density, reduce excessive shedding and support overall hair vitality. The tablets are suitable for vegetarians and are easy to incorporate into a daily routine. Available from: Philip Kingsley (£33) WelleCo The Skin Elixir Available from WelleCo (£39) Best premium skin supplement Star rating: 4.5/5 WelleCo’s The Skin Elixir is a vegan capsule supplement designed to support skin health from the inside out. It combines natural greens, vitamins, minerals and antioxidants, including acerola cherry, barley grass, zinc, pomegranate, vitamin E, turmeric and green tea. It is taken daily with food, and aims to promote a clear complexion, support skin elasticity, and help reduce free radicals. The capsules are easy to take and come in recycled, eco-friendly packaging. Available from: WelleCo (£39) BioCare Hair, Skin & Nail Complex Available from RightNutri (£34.52), Bodykind (£38.35), BioCare (£38.35) Best beauty supplement for all-round support Star rating: 4.5/5 This supplement contains a blend of biotin and zinc together with other vitamins, minerals and antioxidants which makes it a good all-rounder product. It is the most expensive of the products tested, but the quality of their ingredients is higher with no added extras (eg additional fillers or additives). A point in its favour is that it contains the natural form of folate, which is more likely to give results. A lot of the high street brands tested contain folic acid instead (a synthetic form of folate), which, it is estimated, up to 40 per cent of the population cannot metabolise. Available from: RightNutri (£34.52) Bodykind (£38.35) BioCare (£38.35) Cytoplan CytoProtect Hair, Skin & Nails Available from Nature Doc Shop (£22.50), Cytoplan (£44.99), Healthpath (£24.49) Best beauty supplement with antioxidants Star rating: 4/5 This is a blend of biotin, zinc and selenium as well as important antioxidants, including cocoa extract, bilberry extract and maritime bark extract which specifically help to strengthen and protect the health of hair, skin and nails. They are easy-to-swallow capsules, but some testers found that they do have quite a strong smell which may be off-putting for some. Available from: Nature Doc Shop (£22.50) Cytoplan (£44.99) Healthpath (£24.49 Vitl Skin & Beauty Available from Vitl (£11.99) Best beauty supplement to support collagen production Star rating: 3.5/5 A blend of nutrients including biotin and zinc, together with specific nutrients that target collagen production and protect against UV skin damage, such as vitamin C and curcumin. It comes as an easy-to-swallow capsules, just one a day, and it has a neutral taste and smell. Available from: Vitl (£11.99) Perfectil SKIN Available from Vitabiotics (£18.95), Holland & Barrett (£13.27), Boots (£19) Best beauty supplement for skin health Star rating: 3.5/5 A comprehensive blend of nutrients including omega-3 and CoQ10 aimed at targeting skin health. The pack contains both a tablet and a capsule, and you take both every day. Of all the Perfectil range, this is the better all-round product thanks to its range of nutrients. Others might contain more biotin, but – with this vitamin – higher levels doesn’t necessarily equate to it being more effective. On the downside, this product does contain a fair amount of fillers and anti-caking including talc. Available from: Vitabiotics (£18.95) Holland & Barrett (£13.27) Boots (£19) What are the best nutrients for healthy skin, hair and nails? The best nutrients when looking after your hair, skin and nails is actually a variety of different vitamins and minerals. Biotin is the main one that is used by supplement companies because it helps to enhance keratin production, the protein that forms the very structure of hair, skin and nails. However, despite it being included in almost every beauty supplement, the research on the efficacy of biotin is lacking, even at very high doses, unless you have a biotin deficiency. Other nutrients include collagen, iron, vitamin C and zinc. Collagen may help improve skin hydration and elasticity and vitamin C acts as a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6204628/#:~:text=In%2520addition%2520to%2520its%2520role,apoptosis%2520during%2520the%2520inflammatory%2520phase.&text=Cell%2520culture%2520studies%2520have%2520also,and%2520differentiation%252C%2520and%2520fibroblast%2520stimulation.&text=Therefore%252C%2520vitamin%2520C%2520has%2520been,when%2520compared%2520with%2520control%2520groups." target="_blank" rel="noopener">co-factor in the production of collagen as well as acting as an antioxidant to protect our cells from damage. Iron is essential for getting blood flow to our hair, skin and nails, and zinc is needed for protein synthesis helping growth and repair. Vitamin A helps to maintain healthy condition of hair, skin and nails and offers protective antioxidant benefits, alongside vitamin C. Omega-3 can then be of benefit by helping to reduce inflammation and alleviate symptoms such as dry skin. How to choose a good beauty supplement The evidence doesn’t necessarily indicate that more biotin is better, and because no single nutrient acts on its own, you would be better to buy a supplement that contains several different nutrients for a more rounded approach. For example, if you struggle with anaemia or follow a vegan or vegetarian diet, then finding a beauty supplement that also contains iron would be beneficial. If dry skin is your main problem, a supplement with omega-3 may be of more benefit. Also look for one which contains folate, rather than folic acid which is a synthetic form of folate, and is not always well metabolised in some people. How to take a beauty supplement Most beauty supplements should be taken with food and water. There is no preferred time of day to take them, so it will be more about finding when it fits best within your routine. You can’t supplement your way out of a bad diet though, so ensuring you have a balanced diet including of fruit and vegetables, good quality proteins and omega 3-rich foods will go further to support the health of your hair, skin and nails. What we looked for in beauty supplements All supplements were tested over the same period, with observations recorded according to our testing criteria and advice from nutritionist Kerry Torrens. We included products from a variety of manufacturers, covering different formats, as well as a range of price points to suit different budgets. The main areas we evaluated were: Taste and flavour: is the supplement enjoyable to consume? Nutrient profile: how much of each nutrient is provided per daily dose, and how does this compare to the NRV? Additives: does the product contain preservatives, artificial sweeteners or colourings? Dietary requirements: is the supplement suitable for specific diets, such as vegetarian or vegan? Value for money: how does it compare to other products on a cost-per-day basis? Related content Best magnesium supplement Expert explains: What to eat for better skin Health spotlight: Vitamin C and your skin Best collagen supplement UK Best probiotics UK Best vitamin D supplements UK Best protein powder Best greens powder Best herbal tea Best matcha tea powder Best glucosamine supplement
Best greens powder to buy, tried and tested 2026
Have you tried a greens powder? Our experts have tried and tested some of the biggest brands, including Huel and Shreddy, to bring you our verdict
We all know we need to eat our greens, and are aware of the benefits of getting our daily vegetable intake. In the busy pace of everyday life, more people are turning to greens powders as a quick and convenient way to add some potential nutrition to their diet. Brands such as Huel, Shreddy and Free Soul are becoming increasingly familiar on social media, often making broad health claims about their potential benefits, from supporting immunity and easing bloating to improving the appearance of skin, hair and nails. The greens powders we tested varied widely in the number of ingredients, ranging from six to 91. After consulting our nutritionist Kerry Torrens, we tested each powder mixed simply with water, though they can also be added to a morning smoothie or juice. Prices varied considerably, with products costing between £13 and £79 per packet. With so many greens powders available, many of which are relatively expensive, it can be difficult to know where to start and which products are worth the investment. We put leading greens powder brands in the UK to the test to help you make informed choices when buying. Read on to find out the best greens powders to buy. For more like this, check out our reviews of the best matcha to buy and six healthy coffee brands to try. Jump to: Best greens powders to buy in 2026 What are greens powders? How we tested greens powders What do nutritionists really think about powdered greens? What should you mix greens powders with? Best greens powders at glance Best premium greens powder: WelleCo Super Elixer Greens, £63/300g Best greens powder overall: Free Soul greens (mango flavour), £32.49/150g Best greens powder for a range of flavours: Protein Works Super Greens Extreme, £13.94/250g Best greens powder for on the go: AG1 Food Supplement, £79/30 servings Best spiced greens powder: Bioglan Supergreens, £13.19/70g Best greens powder for variety of ingredients: Huel Daily Greens, £50/250g Best for widest suggested health benefits: Verve Transparent Greens V80 Powder, £75/300g Best greens powder for minimal ingredients: Rheal Superfoods Clean Greens, £20/150g Best greens powder for protein: Naturya Organic Greens Super Blend, £12.58/250g Best greens powder for probiotics: Shreddy Supergreens mango and pineapple, £34/240g Best greens powders to buy in 2026 WelleCo Super Elixir greens Available from WelleCo (£63) Best premium greens powder Star rating: 4.5/5 Number of ingredients: more than 40 Claims: 'Daily all in one formula to support energy, digestion, immunity, skin, hair and nail health' Type of sweetener: Stevia and xylitol in flavoured versions, none in unflavoured WelleCo’s Super Elixir greens powder is formulated with a broad blend of over 40 whole food greens, fruit powders, herbs, adaptogens, probiotics and fibre. It is designed to mix with water, coconut water, almond milk or into a smoothie and is recommended as a daily morning or daytime drink. The ingredient list includes greens such as barley grass, wheatgrass, spinach and spirulina alongside fruit powders like pineapple, apple and pomegranate, herbal extracts such as Siberian ginseng, digestive fibres like psyllium husk, live probiotic cultures and other nutrient-rich additions. Our tester found that it had a smooth texture and flavour when mixed with water. There's a few options to choose from, including tropical pineapple and lime, mixed berry, blood orange or lemon and ginger. The flavoured versions have a light natural sweetness, from stevia and xylitol without refined sugars, while the unflavoured version has a subtle earthy taste and can be added into other drinks or meals. This feels like a quality wellness blend that goes beyond basic greens powders, offering ingredients that aim to support energy, digestion, immune function and overall vitality, though the premium price reflects its extensive formulation. Available from: WelleCo (£63) Free Soul greens (mango) Available from Amazon (£22.94), Free Soul (£32.49/150g) Best greens powder overall Star rating: 4.5/5 Number of ingredients: 21 Claims: 'High in fibre to support digestion, uniquely formulated for women, 21 ingredients to support energy and immunity'. Type of sweetener: Stevia Free Soul greens comes in an original or mango flavour, and we tried the mango. The pouch has a resealable top and suggests using 1 teaspoon of powder mixed with water or added to a smoothie. The list of 21 ingredients includes greens such as spinach, kale, broccoli and spirulina, alongside ashwagandha, wheatgrass, green tea, pineapple, red beetroot, maca and fennel seeds. Stevia is used as a sweetener. When mixed with water, the powder had a pleasant mango aroma and strong tropical flavour. The thin texture was refreshing and it was an attractive deep green colour. This could be easily drunk on its own but we think it would be especially good in a tropical smoothie. You can taste a few of the individual ingredients a bit more clearly than in other green powders so you know what you're drinking, but in a good way. Available from: Amazon (£22.94) Free Soul (£32.49/150g) Protein Works Super Greens Extreme (apple and lemon) Available from Protein Works (£13.94/250g) Best greens powder for a range of flavours Star rating: 4/5 Number of ingredients: 41 Claims: 'High protein, nutrient dense, rich in antioxidants to boost your immunity and focus, added vitamin C to boost your immune system'. Two main benefits claims are convenience (enables you to get more greens with less cooking and less waste) and health (impacts of boosting your greens intake)'. Type of sweetener: Sucralose Protein Works Super Greens is available in a very wide range of flavours – take your pick from mandarin orange, mojito, summer berry burst, tropical and more. We tried the apple and lemon flavour in a 250g pack, although 500g and 1kg packs are available too. There is a scoop inside for easy measuring and a 'super fresh seal' on the resealable pouch. There are 41 active ingredients and it claims 20 of these are 'superfoods'. The base of 'super greens blend' includes spirulina, spinach, wheatgrass, broccoli, matcha tea, ashwagandha extract, green tea and green coffee bean extracts, yerba mate and ginseng. Then there's a 'vitamins and minerals' blend including vitamin C, vitamin B3, folic acid, vitamin E and vitamin B5. It also contains flavourings and a sweetener. The flavour we tried was very sweet, and we'd be intrigued to try more of the flavours. It was an attractive deep green colour, the best colour of ones we tried. The texture is a bit grainy and powdery, so we would suggest blending this one for the smoothest results. Available from: Protein Works (£13.94/250g) AG1 Food Supplement Available from AG1 (£79/30 servings) Best greens powder for on-the-go Star rating: 3.5/5 Number of ingredients: 75 Claims: Daily support for energy, hormone function, immune system, cognitive and nervous system function, healthy blood glucose. Type of sweetener: Stevia At £97 for a bag containing 30 servings (you can subscribe, bringing the cost slightly down to £79), AG1 is undoubtedly an investment and by far the most expensive greens powder we tried. Your first delivery comes with a free shaker. We liked that there are also individual portions of the powder available in sachets (although these are even more expensive) – handy for on-the-go, taking to work with you or on trips, or just not needing to think about daily measuring. With a hefty 75 ingredients, there's lots of different things in here, notably spirulina, apple powder, papaya, rosehip powder, acerola fruit juice powder extract, ashwagandha root extract, dandelion concentrate, alfalfa powder, green tea extract, several mushroom powders and added probiotics. Many of these ingredients we didn't spot in other greens powders we tested, so the versatility is a strong point if you're looking for a real variety of potential benefits. The powder dissolves easily in water (we used the scoop provided) with just slightly chalky results but no clumps left unmixed. The drink had a deep green colour and a fruity, almost tropical scent. It does contain stevia, which gives quite a sweet flavour, combined with some sweet fruits in the ingredients. Flavour-wise, we'd struggle to have a whole glass on it's own and would recommend mixing into smoothies. Available from: AG1 (£79/30 servings) Bioglan Supergreens Available from Amazon (£10/70g), Holland & Barrett (£13.19/70g) Best spiced greens powder Star rating: 4.5/5 Number of ingredients: approx 20 Claims: 'Bursting with superfoods, high in iron, vitamin B12, vitamin C, iodine'. Type of sweetener: Sugar The Bioglan Supergreens says it has 'apple-infused flavour' for 'no grassy taste', and has mulled apple seasoning in the ingredients. This includes cinnamon, cloves, apple powder and ginger, and gives the powder a very strong spiced flavour when drunk on its own. You'd have to find the right flavours to balance this in a smoothie, as it would most likely clash with some berry or tropical flavours. The texture of the powder once mixed in water was quite thin but relatively clean tasting. There are three serving suggestions on the packet, although the suggested quantity of 5-10g of powder is quite vague (although means you can experiment to find the balance you like), and there is no scoop included. We appreciated that the ingredients listed the percentage of each ingredient involved, and was overall relatively short and recognisable with approximately 20 ingredients. These included greens such as spirulina, spinach, broccoli and kale, as well as chlorella, turmeric and wheatgrass. It also contains both sugar and salt. It is a small 70g packet, which comes to 14 servings and is under £15 – so it's a good entry-level, affordable greens powder to try for beginners who aren't yet sure if they want to splash out on a more expensive powder. Available from: Amazon (£8.50/70g) Holland & Barrett (£12/70g) Huel Daily Greens Available from Huel (£50/250g) Best greens powder for most ingredients Star rating: 3.5/5 Number of ingredients: 91 Claims: Huel claims over 166 health benefits to their Daily Greens, including boosting metabolism, immunity, natural energy sources, supporting muscle growth. Type of sweetener: Stevia Huel Daily Greens had the highest number of ingredients (91) and the biggest amount of health claims (166) of all the greens powders we tested. With so much going on, we found it interesting to read on their website a breakdown of every ingredient and its claimed role and health benefits, so that we could understand more about what we were consuming and why. All the expected ingredients are in here, plus more. There's lots of fruit and veg powders: broccoli, carrot, spinach, kale, tomato, strawberry, blueberry, raspberry, and cranberry, to name a few. There's a mushroom and adaptogen blend including ashwagandha root and lion's mane mushrooms. Other notable ingredients include marine algae, black garlic, green coffee bean extract, pea protein, flaxseed and oats. It has sweetener in the form of stevia. The powder comes in an easily resealable pouch with a scoop provided for measuring. There are clear instructions on how to mix, although we found it hard to mix smoothly with some lumps left when just using a spoon – we'd recommend trying a frother or blender. The colour was quite brown-toned and not the most attractive of powders we tested. The finished taste was extremely sweet with an artificial taste from sweetener. Instead of drinking on its own, this would need to be balanced in a smoothie or juice, perhaps with some more veg. Available from: Huel (£50/250g) Verve Transparent Greens V80 powder Available from Verve (£75/300g) Best for widest suggested health benefits Star rating: 3.5/5 Number of ingredients: 80 Claims: Over 200 health benefits, including enhanced immune function, improved digestion, healthier skin and increased energy levels Type of sweetener: sugar beet fructose and stevia Verve Transparent Greens V80 powder claims to have over 200 health benefits, covering a range of issues from stronger immunity and healthier skin, hair and nails, to better focus, reduced stress and better hormone balance. The powder contains 80 ingredients, including familiar green 'superfoods' (such as kale, broccoli and spinach), digestive enzymes, prebiotics, a range of added vitamins and minerals (to provide you with 100 per cent of your daily recommended amount of key vitamins) and adaptogens such as ashwagandha. It's also vegan and gluten-free, and there's impressive transparency on Verve's site about the included ingredients and their purpose in the blend. At £2.50 per serving (as a one-off purchase – subscription models and offers can make each bag cheaper), it's one of the most expensive greens powders we tried. However, you do get a free shaker and tub to store the powder with your first order. The suggested serving is one heaped 10g scoop mixed with 300ml of water, taken in the morning on an empty stomach. After mixing, it's very dark green with some orange flecks on top, and doesn't have the most enticing aroma. The initial flavour is palatable when drunk on its own. The ingredients list includes sugar beet fructose, which makes it quite sweet, but there is a metallic aftertaste that's less pleasant – this is attributed to the inclusion of stevia. If this was added to juice or a smoothie, the aftertaste may be masked. Available from: Verve (£75/300g) Rheal Superfoods Clean Greens Available from Holland & Barrett (£20/150g) Best greens powder for minimal ingredients Star rating: 4/5 Number of ingredients: 7 Claims: Contains vitamin C to contribute to normal function of the immune system, iron to help fight tiredness and fatigue Type of sweetener: None Rheal have taken a different approach to their greens powder. Rather than loading it with anything and everything 'green', they have focused on just seven 'superfoods'. These are baobab, barley grass, chlorella, moringa, pineapple, wheatgrass and spirulina. There is no additional sweetener. It has high protein levels and we appreciate the ingredients being familiar and easy to understand. Rheal also plant a tree with every order. Instead of a plastic resealable pouch, Rheal comes in a cardboard tube with sealed metal opening, although this can get a little messy when popping open. A suggested serving of 1 teaspoon is given, to mix just with 'a glass of water'. When mixed together, it has an attractive deep green colour but the powder separates quickly when left to sit and forms two clear layers in the glass. It smells extremely grassy and also tastes grassy and vegetal. This has more of a savoury flavour, which we appreciate after testing some greens powders that are overly artificially sweet. Available from: Holland & Barrett (£20/150g) Naturya Organic Green Superblend Available from Amazon (£12.58/250g), Holland & Barrett (£12.39/250g) Best greens powder for protein Star rating: 4/5 Cost per serving: 61p Number of ingredients: 6 Claims: High in protein to build and maintain muscle mass, high in zinc to support the immune system and 'protect the body against oxidative stress'. Type of sweetener: None Naturya is another minimalist greens powder, this time with just six ingredients: wheatgrass powder, hemp protein powder (30%), barleygrass powder (20%), pineapple powder, chlorella powder (5%) and spirulina powder (5%). It has no added sweetener. The ingredients list is refreshingly straightforward, although with 30 per cent hemp protein powder, it is more protein-heavy than other greens powders – which focus on upping your greens intake through lots of veg. At just over £15, it is one of the most affordable greens powders we tried. The pack suggests mixing with smoothies, milk or juice or even adding to baking. We stuck to mixing with water and the powder dissolved well. Available from: Amazon (£12.58/250g) Holland & Barrett (£12.39/250g) Shreddy Supergreens (mango and pineapple) Available from Shreddy (£34/240g) Best greens powder for probiotics Star rating: 4/5 Number of ingredients: 62 Claims: Claims to be 100 per cent of NRV of key vitamins and minerals and contain five million probiotic bacteria. 100 per cent of biotin, nicacin and selenium that contribute to growth and maintenance of healthy skin, hair and nails. Type of sweetener: Stevia Shreddy Supergreens has a mango and pineapple flavour. The resealable pouch comes with a scoop for measuring and suggests mixing 8g (1 scoop) with 150-250ml water, a wide range that helps you decide how intense you want the flavour to be. The claims have more of a focus on beauty benefits than some of the other greens powders we tried. The list of 62 ingredients is broken down into different blends – probiotic and prebiotic blend (including chicory root extract and psyllium husk powder), antioxidant blend (including green tea extract, apple extract, basil, oregano, carrot, elderberry, blueberry, blackcurrant), superfood blend (chlorella powder, spirulina, wheatgrass), beauty blend (biotin, selenium), and a vitamin and mineral blend. It does also contain stevia sweetener. When mixed with water, the finish is a paler green colour than others, but looks attractive. It has an inviting tropical smell but on the palate, the aftertaste tastes a bit like paint (potentially from the stevia). We wouldn't want to drink this on its own, but a smoothie might mask that aftertaste better than just mixing with water. Available from: Shreddy (£34/240g) What are greens powders? So what is a greens powder? Greens powders are dietary supplements that aim to help you increase your greens intake, often along with added superfoods, vitamins or probiotics blended in. They're based around plant extracts – often starting with blends of green veg such broccoli, spinach and kale – but can contain everything from fruit powders and mushrooms to ashwagandha, black pepper and coffee extracts. Some also contain sweeteners, such as sugar or stevia, to help make the green blends more palatable. How we tested greens powders We tested all greens powders at the same time so we could compare them side by side. Each powder was mixed with water according to the brand’s recommended powder-to-water ratios and stirred by hand using a teaspoon. A team of our review and health experts then sampled each one. We looked for powders that dissolved easily, had a smooth, pleasant texture to drink, and a well-balanced flavour – not overly earthy or vegetal, and not too artificially sweet. We also evaluated the ingredients in each powder, the benefits each claimed to offer, and sustainability factors such as packaging and how long the powder lasted. Value for money was also taken into account, as the price per serving varied widely between products. What do nutritionists really think about powdered greens? Nutritionist Kerry Torrens says: "Green powders are typically high in protective plant compounds such as polyphenols, these have a valuable antioxidant and possible anti-inflammatory effect and may help reduce the risk of chronic disease... Routinely consuming one of these products is not a substitute for a balanced, varied diet and these powders should not be used as a replacement for whole foods such as a plentiful variety of fruit and vegetables." For more information on greens powders, our friends at Good Food have a helpful guide to green supplements. What should you mix greens powder with? We tested greens powders simply mixed with water, which is quick and easy, but this is the most potent way to have them as it lets the original flavours and texture shine through with nowhere to hide. Blending the powders into smoothies and juices will help disguise the flavour and can make them more pleasant to drink, as well as potentially giving a smoother texture. We stirred the powders by hand using a teaspoon, but you could also use a shaker or milk frother for an extra-smooth result. More wellbeing guides Best supplement for sleep Best vegan protein powder Best magnesium supplement Best probiotics UK Best protein powder Best vitamin D supplement UK Best smoothie blender 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
The best mushroom supplements 2026, 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 given their proposed benefits, from improved focus and energy to stress regulation and immune support. When used as a wellness tool, so-called ‘adaptogenic’ mushrooms – such as reishi, lion’s mane and cordyceps – are thought to help us better navigate life’s ups and downs. These varieties, along with maitake, shiitake and chaga, are also believed to have properties that could extend to supporting weight management and the natural ageing process. However, despite their widespread acclaim, current research does not yet provide enough evidence to fully substantiate these or other claimed 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 2026 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, £37 Zooki Lion's Mane Focus+, £39.99 FourFive Lion’s Mane Mushroom: Energy & Focus, £14.73 Paused Ultra Focus, £15.99 Grass & Co FOCUS Lion’s Mane Mushroom Capsules with Ginseng + Omega 3, £19.87 Solgar Reishi Shiitake Maitake Mushroom Extract, £27.16 Best tablets – mushroom supplements Nutrition Geeks Lion’s Mane Focus +, £8.99 Best powder - mushroom supplements Spacegoods rainbow dust, £39 DIRTEA Cordyceps Powder, £38 DIRTEA Lion’s Mane Powder, £38 everystate Cacoa and Mushroom superblend, £45 Verve Honest Mushrooms, £49 Best mushroom supplements to buy in UK 2026 Best capsule mushroom supplements Together Health Mushroom 5 Available from Bodykind (£27.99), Superdrug (£27.99), 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 (£27.99) Superdrug (£27.99) Together Health (£27.99) OTO Mushroom Complex Available from OTO (£34) 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 (£34) 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 (£16.40), Holland & Barrett (£14.73) 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 (£16.40) Holland & Barrett (£14.73) 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 (£19.87), Amazon (£15.88), 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 (£19.87) Amazon (£15.88) Grass & Co (£26.50) Solgar Reishi Shiitake Maitake Mushroom Extract Available from Victoria Health (£27.16) 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: Victoria Health (£27.16) Best tablet mushroom supplements Nutrition Geeks Lion’s Mane Focus+ Available from Amazon (£8.99), 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 (£8.99) Nutrition Geeks (£11.99) Best powder mushroom supplements Spacegoods rainbow dust Available from Spacegoods (£39), Amazon (£42.90) 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 (£39) Amazon (£42.90) DIRTEA Cordyceps powder Available from Amazon (£34.99), Look Fantastic (£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 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 (£38) 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. What we looked for during testing Available as capsules, tablets, tinctures, dried powders or tea and coffee blends, there’s a mushroom supplement to suit most lifestyles. When selecting products to review, we consulted with nutritionist Kerry Torrens and looked for a guaranteed concentration of 30 per cent or more polysaccharides (as beta-glucan). These are the key active constituents, thought to deliver a range of benefits. For example, polysaccharides may help support immune function and act as a fuel source (prebiotic) for beneficial gut bacteria. As a source of soluble fibre, they may also aid digestion, stabilise blood sugar, help manage cholesterol, support heart health and potentially offer anti-inflammatory effects. A dual extraction process was another important factor. This is because the beneficial compounds found in mushrooms are both water soluble (beta-glucans) and alcohol soluble (triterpenoids), meaning that using both extraction methods is likely to result in a higher 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 areas we assessed were: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much mushroom extract is included? 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 such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan, gluten- or 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
The best glucosamine supplements 2026 – 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 2026 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 high-strength one-a-day glucosamine tablet, ZipVit Glucosamine Sulphate 2KCI 1500mg + Vitamin C, £25.99 Best glucosamine capsule: BioCare Glucosamine Hydrochloride, £25.36 Best anti-inflammatory glucosamine capsule: Cytoplan Glucosamine Complex, £18.99 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, £17.99 Best budget glucosamine tablet: Holland & Barrett Glucosamine Sulphate 1000mg, £19.99 Runner up glucosamine table: MyVitamins Glucosamine HCL & Chondroitin, £16.99 Best glucosamine supplements UK 2026 ZipVit Glucosamine Sulphate 2KCI 1500mg + Vitamin C Available from ZipVit (£25.99) 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 (£25.99) BioCare Glucosamine Hydrochloride Available from RightNutri (£22.89), BioCare (£25.36), Bodykind (£25.35) 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 (£22.89) BioCare (£25.36) Bodykind (£25.35) Cytoplan Glucosamine Complex Available from Turmeric and Honey (£18.50), Cytoplan (£18.99) 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 (£18.50) Turmeric and Honey (£18.99) 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 (£16.99) 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 (£16.99) Best glucosamine tablets Vitabiotics Ultra Glucosamine & Chondroitin Available from Amazon (£15.90), Dolphin Fitness (£13.95), 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 (£13.95) Vitabiotics (£16.30) Amazon (£15.90) Healthspan Optiflex Glucosamine HCL 1325mg with vitamin C Available from Healthspan (£17.99), Amazon (£18.99) 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: Healthspan (£17.99) Amazon (£18.99) Holland & Barrett Glucosamine Sulphate 1000mg Available from Holland & Barrett (£19.99) 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 (£19.99) MyVitamins Glucosamine HCL & Chondroitin Available from MyVitamins (£16.99), MyProtein (£18.90), Dolphin Fitness (£11.99) 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 (£16.99) MyVitamins (£18.90) MyProtein (£15.99) 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. We spoke to our expert nutritionist, Kerry Torrens, who carefully reviewed each product in detail, assessing the ingredients, formulation, strength, and overall suitability from a nutritional perspective. 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.
Best ashwagandha supplements UK, tried and tested by experts
Our expert nutritionists have put ashwagandha supplements through their paces to find out whether they can really help with anxiety, sleep, stress and more
Whether you're looking for a deeper, more restful night's sleep, or want better concentration while working or studying, you may be turning to health supplements. Ashwagandha is a herb that has been used in Ayurvedic medicine for thousands of years due to its reputation for benefitting overall wellbeing. Benefits can include relaxation and calm, a more balanced mood and improved sleep as well as a boosted attention span and greater memory retention. We've put ashwagandha supplements to the test to help you cut through the noise and find the right one for you. Read on for our top picks. Jump to: Best ashwagandha supplements at a glance Best ashwagandha supplements to buy 2026 What does ashwagandha do? What form of ashwagandha is most effective? How we test ashwagandha supplements Best ashwagandha supplements at a glance Best ashwagandha tablet: WeightWorld Ashwagandha KSM-66, £9.99 Best ashwagandha capsule: Vitabright Ashwagandha Premium, £19.99 Best ashwagandha supplement for travel: Together Health Organic Ashwagandha, £11.99 Best ashwagandha liquid sachet: Zooki Ashwagandha Liquid Sachets, £29.99 Best ashwagandha supplement with magnesium: Wild Nutrition KSM-66 Ashwagandha Plus, £26 Best everyday ashwagandha supplement: Vitabiotics Ultra Ashwagandha, £14.95 Best ashwagandha and mushroom supplement: Feel Ashwagandha + Mushroom complex, £37.40 Best ashwagandha supplements to buy 2026 WeightWorld Ashwagandha KSM-66 Available from WeightWorld (£9.99), Amazon (£9.98) Best ashwagandha tablet Star rating: 5/5 Another supplement that delivers a high dose – these tablets each contain 1500mg of ashwagandha. The source is KSM-66, which is a highly concentrated extract that has been extensively researched for its health benefits. We were impressed to find that this bottle contains a six-month supply of tablets, bringing the daily cost down to 7p, and we found the compact capsule size made it easy to take. Available from: WeightWorld (£9.99) Amazon (£9.98) Vitabright Ashwagandha Premium Available from Vitabright (£16.99), Amazon (£17.99) Best ashwagandha capsule Star rating: 4.5/5 This ashwagandha supplement impressed us on test, as we've come to expect from Vitabright. It uses KSM-66, a concentrated extract of ashwagandha, plus black pepper which helps to aid absorption, although it might make you sneeze when you open the bottle. Available from: Vitabright (£16.99) Amazon (£17.99) Together Health Organic Ashwagandha Available from Superdrug (£11.99), Amazon (£9.99), Together Health (£11.99) Best ashwagandha supplement for travel Star rating: 4.5/5 Together Health is well-known for its travel-friendly, plastic-free and compostable packaging, which impressed us on test. Each capsule contains 500mg of KSM-66 ashwagandha, with a daily dose of one capsule per day. We found the capsules easy to take on test, with no discernible taste or smell. Available from: Superdrug (£11.99) Amazon (£9.99) Together Health (£11.99) Zooki Ashwagandha Liquid Sachets Available from Holland and Barrett (£2.50 for 1 sachet), Victoria Health (£29.99) Best ashwagandha liquid sachet Star rating: 4/5 This liquid supplement from Zooki is another good alternative to capsules. We enjoyed the passion fruit flavour of the supplement, and you can also taste the 100mg of curcumin (turmeric). You can take the supplement on its own directly from the pouch, which is great on-the-go, or you can dilute it with water if the flavour is too strong. Each sachet contains an adequate 500mg of KSM-66 ashwagandha, which has a high absorption rate thanks to the liposomal encapsulation. Available from: Holland and Barrett (£2.50 for 1 sachet) Victoria Health (£29.99) Wild Nutrition KSM-66 Ashwagandha Plus Available from Amazon (£23.75), Wild Nutrition (£26), Holland & Barrett (£26) Best ashwagandha supplement with magnesium Star rating: 4/5 Two capsules make up a daily dose of this supplement, providing an adequate 600mg dose of KSM-66 ashwagandha extract. Magnesium is added to these supplements, which has been shown to help tackle tiredness and fatigue. It's worth noting that these are one of the most expensive ashwagandha supplements we tested, with a daily dose of two capsules costing 83p. Available from: Amazon (£23.75) Wild Nutrition (£26) Holland & Barrett (£26) Vitabiotics Ultra Ashwagandha Available from Vitabiotics (£14.95) Best everyday ashwagandha supplement Star rating: 4/5 Each one of these tablets contains 600mg of ashwagandha extract, which the brand claims is the equivalent to 6000mg of whole ashwagandha. Also included in the supplement is vitamin B6, which is proven to help against tiredness and fatigue. Available from: Vitabiotics (£14.95) Feel Ashwagandha + Mushroom complex Available from Feel (£37.40) Best ashwagandha and mushroom supplement Star rating: 3.5/5 This ashwagandha supplement from Feel is the most expensive on our list, with a daily serving of two capsules costing £1.55. However, for your money you get 600mg of ashwaganda, plus other ingredients including reishi mushrooms, Lion's Mane and vitamin B12. Available from: Feel (£37.40) What does ashwagandha do? Ashwagandha is a herb, often used as an adaptogen to help the body manage stress and promote balance and calm by targeting cortisol, which is often referred to as the stress hormone. As ashwagandha has an ability to relax the nervous system, it is often used as a natural choice for those with sleep issues like insomnia. Ashwagandha can also boost cognitive function which can aid our memories and attention spans, as well as combating physical exhaustion. It has other benefits too, like regulating bloody sugar and lipid metabolism, improving energy levels, stamina and bolstering immune function. What form of ashwagandha is most effective? As ashwagandha is a herb rather than an essential nutrient, there aren't nutrient reference values (NRVs) to guide how much is a recommended daily amount. There are a number of factors that impact the amount of ashwagandha you should take, with studies suggesting that taking 300mg-600mg once or twice a day can be effective for general wellbeing. If you're taking ashwagandha to help with your sleep, it may be that a dose of around 500mg taken in the evening will have more impact. Withanolides are the primary active components that contribute to the health benefits of ashwagandha, with two extracts often used in supplements being KSM-66 and Sensoril. Most high-quality ashwagandha supplements contain between 5-10 per cent withandolides. Other supplements may simply contain powdered ashwagandha root, which was traditionally mixed with water. How we test ashwagandha supplements These ashwagandha supplements are assessed for quality and performance through a combination of expert analysis and hands-on testing. We spoke to our expert nutritionist, Kerry Torrens, who carefully reviewed each product in detail, assessing the ingredients, formulation, strength and overall suitability from a nutritional perspective. Alongside this expert review, our experienced product testers evaluated each supplement in real-world conditions, including taste testing where applicable. This ensures our recommendations balance scientific credibility with everyday usability. Each supplement is tested against a clear set of criteria, including: • Taste and flavour • Value for money • Suitability for different dietary requirements • Ingredient quality and transparency • Strength and potency Related content Best vitamin B12 supplement Best biotin supplement UK Best magnesium supplement for sleep Best magnesium supplement Best omega-3 supplement Best collagen supplement Best protein powder Best vegan protein powder Best glucosamine supplement Best greens powder Best probiotics
Best magnesium supplements UK 2026, tried and tested by health experts
Find our reviews of the best magnesium supplements available in the UK, tried and tested
Magnesium is a key mineral in the body that plays an important role in a host of different functions, from regulating muscle contractions and blood pressure to helping with energy production and blood sugar balance. It even supports healthy sleep and mood. In foods, magnesium is found in nuts, seeds and leafy green veg. Most people will be able to increase their intake through diet, however you could also consider choosing to take a supplement to help support your levels. In our search for the best magnesium supplements, we consulted nutritionist Kerry Torres and tried a range of capsules, bath salts, body oils and drinks, including Prowise Advanced 4 in 1 Magnesium Complex; one of our top picks for 2026. We tested them for taste and flavour as well as evaluating the nutrient profile, number of additives and whether they're suitable for vegans, coeliacs and other dietary requirements. If you're looking for more information, read our guide to the best magnesium supplements for sleep. Our friends at Good Food have a guide to the health benefits of magnesium, plus a guide to the vital vitamins you need. Jump to: Best magnesium supplements at a glance Best UK magnesium supplement What form of magnesium should I choose? How much magnesium do I need? Best magnesium for sleep Best magnesium supplements at a glance Best advanced formula: Prowise Advanced 4 in 1 Magnesium Complex, £9.99 Best all-round magnesium supplement: Nutrition Geeks Magnesium Glycinate 3-in-1, £8.99 Best magnesium for bone health: Vitabright magnesium citrate, £16.99 Best magnesium for sleep: Heights Magnesium+, £20 Best magnesium for digestion: Holland & Barrett magnesium, £8.32 Best magnesium supplements to buy in the UK 2026 Prowise Advanced 4 in 1 Magnesium Complex Available from Prowise (£9.99), Amazon (£9.89), Superdrug (£9.99) Best advanced formula Star rating: 5/5 This advanced magnesium complex supplement combines magnesium glycinate (commonly recommended for sleep), magnesium citrate (to support bone health and help reduce anxiety) and magnesium malate (to ease muscle tension). Together these forms aim to deliver a broad range of benefits for overall wellbeing. The formula provides your full daily requirement of magnesium and offers excellent value. Available from: Prowise (£9.99) Amazon (£9.89) Superdrug (£9.99) Nutrition Geeks Magnesium Glycinate 3-in-1 Available from Amazon (£8.99), Freedom Clinics (£9.99), Nutrition Geeks (£9.99) Best all-round magnesium supplement Star rating: 5/5 Primarily magnesium glycinate (advised for sleep), these capsules also contain the compounds magnesium citrate (for bone health to reduce anxiety) and magnesium malate (to reduce muscle tension) – hopefully bringing you the range of benefits! All in all, they provide your complete daily requirement of magnesium at just 16p a day. Available from: Freedom Clinics (£9.99) Nutrition Geeks (£9.99) Amazon (£8.99) Vitabright magnesium citrate Available from Vitabright (£16.99), Amazon (£15.87) Best magnesium supplement for bone health Star rating: 4.5/5 This form of magnesium is easily absorbed by the body, and helps support healthy bones. With 118% of your recommended daily dose of this mineral, these capsules don’t contain bulking agents or allergens. Available from: Vitabright (£16.99) Amazon (£15.87) Heights Magnesium+ Available from Heights (£20) Best magnesium for sleep Star rating: 4.5/5 Take two of these filler-free capsules before bed to help your sleep. They contain 80 per cent of your recommended allowance of magnesium glycinate. Sign up to the easily cancellable subscription service for discounts and automated delivery to ensure you never run out. Available from: Heights (£20) Holland & Barrett magnesium Available from Holland & Barrett (£9.25) Best magnesium supplement for digestion Star rating: 3.5/5 Among the lesser known attributes of magnesium are its digestive benefits. Magnesium oxide (of which these capsules contain 375mg), can help with constipation, heartburn and general digestion. These 1-a-day tablets are great value at 7p a day, but do contain some bulking agents and additives. Available from: Holland & Barrett (£9.25) What form of magnesium should I choose? Magnesium comes in a number of different forms, which can be chosen depending on individual health needs. It is usually provided in compound form in supplements, and sometimes the partner element can bring health benefits of its own. Forms and uses include: For energy: Magnesium malate / orortate For anxiety or mood: Magnesium citrate / lactate / l-threonate / glycinate / chloride For digestion, including constipation: Magnesium citrate / lactate / oxide / sulfate For heartburn: Magnesium oxide / chloride / carbonate For sleep: Magnesium glycinate / chloride For heart health: Magnesium taurate / orotate For bone health: Magnesium citrate For muscle tension: Magnesium malate / sulfate Supplements come in capsules and gummies, in drinks, and via the skin in bath salts, body oils and sprays. However, there’s limited quality research on how much magnesium can be absorbed via the skin so it’s impossible to gauge whether bath and oil products can help you reach your Nutrient Reference Value (NRV). Capsules and drinks are usually a more accurate way to ensure you’re getting the benefits of the added magnesium. How much magnesium do I need? The Nutrient Reference Value (average recommended daily amount) of magnesium is 375mg, however how much magnesium you should be looking to include will depend on individual factors including age, gender, life stage and any health or dietary issues you might have. Make sure you’re checking the ‘elemental magnesium’ amount on the label, as a compound (for instance, magnesium oxide) won’t contain as much magnesium as the pure form. Best magnesium for sleep There are a number of forms of magnesium and the most useful ones for sleep are glycinate and chloride. If you're looking to relax your body before getting into bed, magnesium chloride has a calming effect on the nervous system which can help with sleep. Stress and anxiety can be disruptive to sleep, and magnesium glycinate is useful for these conditions. It can also help with insomnia as a lack of this form of magnesium can cause you to wake up every few hours and is a main symptom of a magnesium deficiency. Read our guide to how to have a better nights sleep for more tips. Related content Best vitamin B12 supplement Best ashwagandha supplement UK Best supplement for sleep Best vegan protein powder 6 supplements experts take 5 most talked about supplements – which to take and which to avoid 8 natural energy boosters to try 20 foods that give you energy 'Why am I always tired?' An expert explains Best probiotics UK Best protein powder Best vitamin D supplement UK Best greens powder Best mushroom supplements
Best probiotics UK, tried and tested by health experts 2026
Probiotics are everywhere right now and our team of experts are here to help you find the right one for you
Probiotics seem to be everywhere right now but with so much technical language and different products on offer it can be difficult to know where to start. When administered in adequate amounts, the live micro-organisms contained in probiotics may provide health benefits such as aiding digestion, lowering blood pressure and improving cholesterol levels. The strength of probiotics is measured in colony-forming units (CFU) — the higher the number the more active microbes there are per dose. Supplements cannot replace a balanced diet, and eating a variety of plant foods with high levels of fibre and consuming fermented food and drinks will also help to support the number and variety of beneficial bacteria in your gut. Read on for our pick of the best probiotics on sale in the UK right now. For more information, our friends at Good Food have a detailed guide to what are probiotics. Looking for more wellbeing inspiration? Read our guides to the best collagen supplement UK, best vitamin D supplements UK and best greens powder. Jump to: Best probiotics UK at a glance Best probiotics supplements UK to buy 2026 What type of probiotic is best? Is it worth taking probiotics UK? What to look for in probiotics? Best probiotics UK at a glance Best all-round probiotic: Vitabright Advanced Bio-Cultures Complex, £18.99 Best probiotics for diverse strains: Swallow Probiotic Live Cultures, £35 Best probiotics for on the go: ProVen Probiotics ShapeLine, £23.60 Best high-strength probiotic: Natures Zest Bio Cultures Complex Probiotics, £20.99 Best probiotics for convenience: ProVen Probiotics For Adults – 25 Billion, £13.46 Best liquid probiotics: Symprove Daily, £79.99 Best value for money probiotics: Vitl Daily Biotic, £11.25 Best everyday probiotic: JS Health Probiotic Multi-strain, £21.99 Best probiotics supplements UK to buy 2026 Vitabright Advanced Bio-Cultures Complex Available from Amazon (£16.99), Vitabright (£18.99) Best all-round probiotic Star rating: 5/5 This probiotic gives you the choice of taking one or two capsules per day which means you'll have up to two months' supply from one bottle. We were impressed with the number of live strains in this probiotic, 11 of which are at amounts above 1bn CFU (there are 45bn CFU in total). We couldn't find any information about the exact strains of bacteria used, but overall we think this is a good option, especially given the price. Available from: Amazon (£16.99) Vitabright (£18.99) Swallow Probiotic Live Cultures Available from Swallow (£35) Best probiotics for diverse strains Star rating: 4.5/5 If you're looking for a probiotic with a high number of strains, this one has an impressive 16, amounting to a total of 35 billion CFU. The capsules themselves are gastro-resistant and also contain prebiotic fibre, both of which help to support the longer survival of the probiotic bacteria. These probiotics are a bit pricey, working out at £1 a day, but can be bought on a subscription model which can bring the daily price down to 83p. Available from: Swallow (£35) ProVen Probiotics ShapeLine Available from Amazon (£23.60) Best probiotics for on the go Star rating: 4.5/5 While there aren't any details of what the brand's claims of making a 'shapelier you' means, once we'd got past this we were impressed by the ingredients of this probiotic capsule. It contains 50bn CFU of microbes with five different strains, although there aren't specific details of proportions provided. Included in the ingredients are vitamins D3 and C as well as zinc, so make sure you check these against any other supplements you might be taking. Available from: Amazon (£23.60) Natures Zest Bio Cultures Complex Probiotics Available from Natures Zest (£20.99) Best high-strength daily probiotic Star rating: 4/5 Natures Zest Bio Cultures Complex Probiotics delivers a potent 100 billion CFU per serving with 12 carefully selected probiotic strains plus prebiotic fibre to support digestive balance, gut microbiome health and overall wellbeing. The vegan capsules contain no artificial colours, preservatives, gluten, lactose or GMOs, making them easy to take daily without refrigeration. With 180 capsules per bottle, this provides a long supply ideal for everyday use and gut support as part of a healthy routine. Available from: Natures Zest (£20.99) ProVen Probiotics For Adults – 25 Billion Available from Amazon (£13.46), Holland & Barrett (£13.46) Best probiotics for convenience Star rating: 4/5 Also from ProVen, this probiotic has 25bn CFU from four strains, although once again the proportions aren't detailed. Other ingredients in the probiotics include calcium, zinc, selenium and vitamins C and D3. There's also FOS which acts as a prebiotic. Available from: Amazon (£13.46) Holland & Barrett (£13.46) Symprove Daily Available from Symprove (£79.99), Amazon (£74.55) Best liquid probiotics Star rating: 3.5/5 This is the only liquid-based probiotic in this list, and this is due to the fact that it's a water-based solution which helps protect the bacteria during stomach transit. It comes in three choices of flavour: original, mango & passionfruit and strawberry & raspberry. We tried the mango & passionfruit flavour which we found a little bit vinegary. It contains a total of 10bn CFU from four strains. It's worth bearing in mind that this is one of the pricier probiotics we tried, and needs to be kept in the fridge and consumed on an empty stomach. Available from: Symprove (£79.99) Amazon (£74.55) Vitl Daily Biotic Available from Amazon (£11.25, Vitl (£14.99) Best value for money probiotics Star rating: 3.5/5 With a cost of 50p per day this is the most affordable probiotic on this list. Although there are over 14bn CFU from nine different species, two thirds are below levels of 1-10bn CFU individually. The capsules are suitable for those on a vegan diet and include chicory root, an FOS, as a prebiotic source. Available from: Amazon (£11.25) Vitl (£14.99) JS Health Probiotic Multi-strain Available from JS Health (£21.99), Amazon (£21.99) Best everyday probiotic Star rating: 3.5/5 Here you get 60 tablets or two months' supply of probiotics, making it a convenient probiotic for everyday use, especially since it doesn't need to be stored in the fridge. It contains 35bn CFU from seven different strains. Available from: JS Health (£21.99) Amazon (£33.29) What type of probiotic is best? There are many different probiotic strains used in the products we tested. Each should be listed in the ingredients, for example: 'Bifidobacterium longum W11'. Here 'Bifidobacterium' refers to the genus or family name of the bacteria, 'longum' is the species or type within the family group and 'W11' indicates the specific strain. The most common strains found in probiotic supplements are Lactobacillus, Bifidobacterium, Streptococcus and Bacillus families as these tend to be the most effective and have been well tested in research studies. Is it worth taking probiotics UK? It's important to look after your gut bacteria as it can impact health and wellbeing. There are lots of factors that can have an impact on the microbial balance of our guts – including high levels of stress, excessive consumption of alcohol, smoking and taking antibiotics. Taking a probiotic may help to reset the balance of microbial bacteria, for example if you've taken a course of antibiotics, or to maintain the balance of friendly bacteria within your gut. What to look for in probiotics? There are a number of factors to consider when choosing a probiotic supplement. The first is the number of colony-forming units (CFU) per dose, which really needs to be over 1bn (for each type of bacteria) to be effective. It's also important to look at the specific bacteria that's included in the product and, if it's not one of the most popular forms, to double check whether it's been tested in clinical trials. Other elements to improve the performance of probiotics include a food source for the bacteria, and the delivery method. 'Prebiotic' is the term usually used for for the former, which help fuel the microbes and will be listed in the ingredients. Most common prebiotics include fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS). The delivery method — that's either the coating on the capsule or the liquid base — is important to ensure the probiotics reach the gut where they are needed. An enteric coating will protect against stomach acid and help the bacteria reach the intestine alive; while a water-based liquid will progress quickly through the gut, giving the bacteria a better chance of survival. Related content Best vitamin B12 supplement Best biotin supplement UK Best ashwagandha supplement UK Best protein bars Best magnesium supplement Best portable blenders Best Nutribullet Best Ninja air-fryer Best small air-fryer UK Best dual air-fryer
Best biotin supplements UK, tried and tested by experts 2026
Our health experts share the best biotin supplements to buy for good skin and hair
Biotin – also called vitamin B7 – is a supplement which can help you to maintain healthy hair, skin and nails. It's an essential nutrient and works by aiding keratin production. You can get biotin in your diet by eating eggs, nuts and seeds but if you have especially weak nails, thinning hair or dry skin you might find it useful to add in a supplement. Biotin supplements are available as capsules and tablets. They often vary in dosage and may include added nutrients like zinc or selenium to enhance their benefits. Identifying your specific needs and preferences can help you select the most suitable option for your lifestyle. We consulted nutritionist Kerry Torrens for expert advice and put these biotin supplements to the test so you can make the right choice when choosing one. Read on to find out more. Next, check out our reviews of the best collagen supplements, best supplement for sleep, best vegan protein powder, best magnesium supplements and best vitamin D supplement UK. Jump to: Does biotin help hair growth? Is biotin good for skin? How long does biotin take to work? How much biotin should I take per day? How should I take a biotin supplement? What type of biotin is best? Can you take biotin and collagen together? What we looked for in biotin supplements Best biotin supplements at a glance Best Biotin supplements: Solgar Biotin 5000mcg, £24.53 Natures Zest Biotin Complex, £19.99 New Leaf Biotin, Zinc & Selenium, £8.97 Cytoplan Hair, Skin & Nails, £44.99 Biocare Hair, Skin & Nail Complex, £38.35 Nutrition Geeks Biotin Growth+, £6.99 Perfectil SKIN, £18.95 Best Biotin supplements to buy 2026 Solgar Biotin 5000mcg Available from Amazon (£15.49), Solgar (£24.53) Price per day: 45p Star rating: 5/5 With 5000mcg per capsule this biotin supplement provides more than your recommended intake but at a fairly decent price. There's no noticeable taste or smell and they're easy to take. Available from: Amazon (£15.49) Solgar (£24.53) Natures Zest Biotin Complex Available from Natures Zest (£19.99) Star rating: 4/5 This high-strength biotin complex delivers 10,000 µg of vitamin B7 per tablet in a vegan-friendly formula designed to support hair, skin and nail health. Each bottle contains 120 easy-to-swallow tablets providing daily nourishment that contributes to the maintenance of normal hair and skin, energy-yielding metabolism and nervous system function. With no artificial colours or preservatives, it’s a simple, convenient way to support your beauty routine from within. Available from: Natures Zest (£19.99) New Leaf Biotin, Zinc & Selenium Available from Amazon (£8.97), New Leaf (£10.95) Price per day 12p Star rating: 4/5 These small easy-to-swallow, tasteless tablets delivers a high dose of biotin in two tablets a day. They provide all your daily selenium requirements, plus 50% of your zinc reference intake. You can buy on subscription and receive a discount, making it good value too. Available from: Amazon (£8.97) New Leaf (£10.95) Cytoplan CytoProtect Hair, Skin & Nails Available from Cytoplan (£44.99) Price per day 38p Star rating: 4/5 This is a blend of biotin, zinc and selenium as well as important antioxidants specifically formulated to support healthy hair, skin and nails. They are easy-to-swallow capsules but some testers found that they do have quite a strong smell which may be off-putting for some. Available from: Cytoplan (£44.99) Biocare Hair, Skin & Nail Complex Available from BioCare (£38.35), Victoria Health (£38.35) Price per day £1.25 Star rating: 4.5/5 A good all-rounder, this product contains biotin and zinc, as well as vitamins, minerals and antioxidants. The capsules are easy to swallow and tasteless but testers noted a grassy smell. There are no additional fillers or additives. Available from: BioCare (£38.35) Victoria Health (£38.35) Nutrition Geeks Biotin Growth + Available from Nutrition Geeks (£6.99), Amazon (£6.99) Price per day 11p Star rating: 4.5/5 For a general biotin supplement with some zinc, which also helps maintain healthy skin, hair and nails, and selenium, this supplement is good value for money. There are bigger discounts available if you buy on subscription and the product has small, easy-to-swallow tablets with no taste or smell. Available from: Nutrition Geeks (£6.99) Amazon (£6.99) Perfectil SKIN Available from Vitabiotics (£18.95), Amazon (£18.95), Boots (£19) Price per day 68p Star rating: 3.5/5 This blend of nutrients includes omega-3 and antioxidants. The pack comes with a tablet and capsule – you take one of each a day. The tablet is quite large and the capsule has a distinct smell, which may be problematic for some. It's easy to incorporate into your routine as the pack comes with days of the week written on. Bulking agents, talc and colours have been added. Available from: Vitabiotics (£18.95) Amazon (£18.95) Boots (£19) Does biotin help hair growth? According to nutritionist Kerry Torrens: yes, there is some evidence which suggests that biotin can help to make hair healthier. Is biotin good for skin? A few small studies demonstrate that when people with thin and brittle nails took high doses of biotin it did have a positive effect. How long does biotin take to work? It is likely to take anywhere from 30 days to several months for you to notice healthier skin and hair. This will vary from person to person. How much biotin should I take per day? There is no recommended daily allowance for biotin in the UK. However, the NHS suggests that we should be able to get enough from our diet. Its recommendation is to take 0.9mcg or less, although some evidence supports 30mcg a day for adults. How should I take a biotin supplement? No single nutrient works on its own so if you are going to take a biotin supplement look for one that has other vitamins and minerals as well. It's recommended to take biotin supplements with food and plenty of fluid. What type of biotin is best? There is some evidence that liposomal supplements may provide better nutrient uptake but as tablets and capsules tend to contain more nutrients it might be wise to look for one of these. Can you take biotin and collagen together? Both biotin and collagen are used to improve hair, skin and nail health. It is generally considered safe to take the two together and you may even find some supplements which include both. What we looked for in biotin supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria and advice from nutritionist Kerry Torrens. We included samples from various manufacturers, offering diverse formats such as capsules and tablets and soluble offerings, 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 biotin per daily dose? How does this compare to the NRV? 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 or vegan? Value for money: how does it compare to other products on a cost-per-day basis? Related content Best vitamin B12 supplement 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
12 forgotten foods from the past that this dietitian wants to bring back
Here are a dozen reasons why your grandparents’ diets were probably healthier – and it’s nothing to do with UPFs
Find out how adding more plant foods to your diet increases your gut health, or check out our collections of recipes for damsons, celeriac or sardines… While many of us may be on the lookout for the next new thing in the culinary world, one of the biggest trends right now is grounded in the past. A desire for food that conjures up nostalgic memories means retro dishes like prawn cocktail, toad in the hole, and bread and butter pudding are back on the menu. It’s an easy trend to introduce into our own kitchens – and one that can help to add nutrients to our diet if we choose well. Many foods that were popular with our grandparents – but rarely make it into our shopping trolleys nowadays – are full of protein, fibre, vitamins and minerals. They’re often cheaper than more exotic ‘superfoods’ too. So why not take a step back in time with some of these old-school ingredients? Barley It may not be as fashionable as buckwheat or quinoa, but this grain is inexpensive and a great way to boost fibre. A 100g serving of boiled pearl barley has around 5g fibre – three times more than the same amount of boiled brown rice. It’s particularly rich in a specific fibre called beta-glucans (the same type in oats), which lowers LDL or bad cholesterol and maintains steady blood glucose levels. Add barley to soups and stews, use as the base for a satisfying salad, or use it in place of rice to make a creamy risotto (just be aware it’s not gluten-free). Try this Mushroom pearl barley risotto with roasted carrots. Liver Once a popular meal choice, liver rarely appears on dining tables now – there was a 92% fall in purchases between 1974 and 2014 with today’s households buying an average of just 156g liver a year! Liver is exceptionally high in vitamin A, which can be harmful to unborn babies so NHS advice is to avoid liver and liver products when pregnant. Excessive vitamin A may also increase the risk of bone fractures, so the NHS recommends limiting liver to once a week if it’s a menu regular. However, enjoying liver occasionally is a great way to benefit from the many nutrients it contains, which include protein, zinc, copper, folate, vitamin B12 and particularly iron, a nutrient that 34% of women have very low intakes of. Try this modern take on liver and bacon: Calf’s liver with pancetta and rosemary. Radishes They might be small but they’re mighty when it comes to nutrients. These crunchy veg add folate and vitamin C to diets, both of which help to reduce tiredness and support the immune system. They also contain naturally occurring plant compounds called anthocyanins (it’s what makes them red), which studies suggest may help keep the heart and brain healthy. Add to salads, stir fries or pasta dishes, enjoy as a snack served with a dip, roast with a little olive oil, or try our Spiced radishes on preserved lemon yogurt recipe. Split peas Once a regular in soups, stews and broths to make them go further when meat was in short supply, these dried, skinless peas that ‘split’ naturally, rarely make it into modern-day kitchens. It’s unsurprising as we now eat far fewer peas overall. In the mid 1970s, on average, each person ate around 150g of fresh, frozen and canned peas a week. By 2021 this had dropped to around 50g. With a 100g serving of cooked split peas containing 7g of gut-friendly fibre, they’re perfect for helping us get closer to the recommended 30g a day – a target 96% of Brits currently fail to meet. They’re a great source of plant protein, too, so perfect for vegan diets. Simply add split peas to soups, stews and curries (no need to soak or boil them first). Alternatively, purée and serve like mash, or use in place of chickpeas in hummus. Sardines and herring The last few decades have seen the oily fish tide turn from sardines and herring to salmon. It’s estimated that salmon now accounts for 43% of all fish sold in supermarkets, while sardines and herring each make up less than 1% – in fact, 12% and 23% of Brits have never even tried sardines or herring, respectively. All oily fish are rich in omega-3 fats for a healthy heart and brain, and vitamin D for strong bones, teeth, muscles and immunity. But an over-reliance on salmon is less sustainable and means missing out on the significantly higher levels of nutrients like calcium, phosphorus, iron, copper, selenium, iodine and various B vitamins found in sardines and herrings. Enjoy both tinned and fresh – grill and serve with salad, and add to pasta dishes, pilafs, fishcakes, scrambled eggs, omelettes, sandwiches, curries. Or, try this Sardine spaghetti recipe. Cottage cheese A staple of old-fashioned weight loss diets, cottage cheese began slipping off menus in the 1980s. But thanks to a huge social media presence and a desire for more protein, the last few years have seen a resurgence of this nutritious dairy food. At the start of 2023, we bought the equivalent to around three million tubs (300g each) of cottage cheese a month. That increased to 5.7 million tubs a month by the end of 2025. It’s great for nutrition as cottage cheese is packed with protein, and provides calcium, phosphorus and vitamins B2, B3 and B12. It contains iodine, too, which is vital for cognitive function, yet 13% of adults have very low intakes so are at risk of deficiency. While still a great topping for jacket potatoes and salads, jump on the TikTok trend and get cottage cheese creative with pancakes, muffins, cheesecakes and dips. Try this Salmon and spinach filo cottage cheese quiche. Dates In the mid 1970s, people typically ate around 26g dried fruit each week. Today, that’s fallen to just 7g. But dates seem to be bucking the trend. Boosted by social media, they’re back on shopping lists with consumption rising steadily in the last decade. Nutritionally, it’s good news. Dates help to satisfy a sweet tooth, while delivering fibre and potassium, and topping up levels of antioxidants like copper and manganese. Social media sees them being dipped in dark chocolate, filled with nut butter, turned into energy or protein balls, appearing on snacking and cheese boards, and being used in baking. They’re also great for adding to cereal, porridge, yogurt and Middle Eastern and North African dishes. Try this Pepper, date and harissa tagine. Cress Growing mustard and cress at school was once popular and provided a tasty addition to salads. These days, supermarkets sell ‘salad cress’ where rape (rather than mustard) is blended with garden cress. Both belong to the same plant family as broccoli, cabbage and kale, so these sprouted seeds have similar nutrients, including immune-friendly vitamin C, folate and beta-carotene, which the body uses to make vitamin A. Plus, cress is packed with natural plant chemicals called glucosinolates, which are converted into compounds called isothiocyanates in the body, which research suggests may protect against some cancers. Cress also has the benefit of being eaten raw so its glucosinolates aren’t destroyed by high cooking temperatures. Add salad cress to salads, sandwiches, jacket potato fillings and smoothies, and sprinkle over soups, scrambled eggs, omelettes and even pizza. Gooseberries Gooseberries were once common in British gardens. Today, homegrown gooseberries are more niche than normal, with British growers focussing on strawberries, raspberries, blackberries and blueberries. Gooseberries are worth adding to diets if you can find them though. They’re rich in vitamin C, which helps the body absorb iron from plant foods like beans, lentils, chickpeas and wholegrain cereals. Plus, they’re naturally high in pectin, a soluble fibre that forms a gel in the digestive system, which helps to bind cholesterol supporting healthier blood cholesterol levels. A classic filling for crumbles and pies, gooseberries are also perfect for sauces to go alongside meat. Or stew with a little sugar and mix into porridge, yogurt or smoothies. You can even roast them and add to salads. Celeriac A regular in homemade soups and stews of the past, celeriac was sidelined when carrots, parsnips and potatoes became more popular. But thanks to it being a favourite with some celebrity chefs and promoted as a low-carb alternative to potatoes (celeriac contains 2g carbs versus 20g carbs in potatoes per 100g), recent years have seen a revival of this root vegetable. Sales are up by 41% since 2018 and supermarkets now sell around one million celeriac a year. This knobbly veg is rich in fibre and a prebiotic so feeds good bacteria in the gut, helping them grow and flourish. Plus it adds vitamin C, folate and potassium to diets, the latter of which helps to control blood pressure. Mash or roast, add to curries, stews and casseroles, turn into a soup, grate raw into salads or use in coleslaw. Try these Lamb cutlets with celeriac slaw. Damsons Once widely grown at home and in orchards, this stone fruit started to fall out of favour in the 1970s as supermarkets began selling more imported and sweeter fruits. Today damsons remain a niche ingredient and tend to be used to make artisan products like damson gin, wine and preserves. But if you’re lucky enough to grow your own or find them at farmer’s markets, it’s worth enjoying them as they add fibre and potassium to diets and are rich in anthocyanins – naturally occurring plant chemicals that support heart and brain health. Use them in crumbles, pies, baked goods or stew with a little sugar and swirl into yogurt, overnight oats or porridge, or serve with pancakes or on top of cheesecakes. Try this Damson cobbler. Grapefruit Recent reports suggest grapefruit juice is disappearing from supermarket shelves and the fruit itself is no longer as popular as it once was. Consumption reached a peak in 2007, before starting to decline – possibly because many of us now prefer sweeter, easier-to-eat fruits like clementines and oranges, and because we are more aware that grapefruit can interfere with some medications. If you can enjoy grapefruit safely, it’s great for boosting vitamin C – half a grapefruit provides more than half of daily needs. Pink and red varieties also provide the antioxidant lycopene and beta-carotene, which the body uses to make vitamin A. Grapefruit has also been shown to lower cholesterol with red varieties giving greater reductions than yellow ones – but grapefruit juice may need to be avoided if taking statins. Add grapefruit to salads, yogurt, salsas or roast with a little brown sugar. Try this Thai pink grapefruit and prawn salad. More wellbeing guides 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill 9 foods to boost your brainpower 30 ways to include 30 plant foods in your diet 5 Mediterranean foods for better health Healthiest diets from around the world How to follow a gluten-free diet How to follow a plant-based diet
No time for exercise? Micro-workouts could get you fit in just 10 minutes a day
Micro-workouts are something we can all get on board with. And the science supports them too!
Looking to get fitter? Get into these 12 fitness habits, cut the excuses and check you’re optimising your Pilates session… It’s always the same. New year, new intentions, new promises to myself about getting fitter, stronger, healthier. And then there’s the inevitable collision with reality. Work spills into evenings. The day evaporates in emails, errands, family commitments and low-level life admin. The idea of carving out an uninterrupted hour for the gym feels optimistic at best, laughable at worst. Many of us are in a similar spot: ‘lack of time’ is the number one barrier to exercise according to recent research. What I do have, though, is 10 minutes. Sometimes before breakfast. Sometimes between meetings. Sometimes while the kettle boils and I’m already dressed in something that could plausibly pass for workout gear. And it turns out that those 10 minutes – done properly – might be the most powerful fitness tool most of us will ever use. Because while the fitness industry still loves selling big transformations and long workouts, promoted by influencers spending more time in the gym filming than flexing, the science is quietly saying something else: the most reliable way to get fit isn’t by finding more time. It’s by using the little time you already have. Why micro-workouts work Short workouts aren’t really a compromise either. Sports scientists are convinced they’re a strategy in need of further promotion at a time when exercise is needed more than ever for our mental and physical wellbeing, but time-pressures are blocking the way. “Research shows that micro-workouts aren’t just a gimmick,” insists strength and conditioning coach Daniel Lavipour of Optimum Nutrition. “What really counts is the total stimulus your body receives over days and weeks. If short sessions are done with enough effort and spread throughout the week, they can improve cardiovascular fitness and strength in ways similar to longer workouts.” And those brief bursts of moderate-to-vigorous exercise can deliver serious health benefits. One large study published in the European Heart Journal found that just 15 minutes of vigorous activity per week – broken into tiny bouts, sometimes as little as two minutes a day – significantly reduced the risk of heart disease, cancer and early death. The participants weren’t marathon runners. They were people stacking short, intense ‘exercise snacks’ across the week. The long-term results include an 18% lower risk of death, a 40% reduction in heart disease risk and meaningful protection against cancer, a meta-analysis of research published in the British Journal of Sports Medicine has revealed. That’s the key idea behind micro-workouts: intensity over duration, consistency over perfection. 10 minutes doesn’t sound like much – until you realise how much work you can do when you’re focussed, fresh and not pacing yourself for an hour ahead. People can get the same fitness benefits from shorter sessions as they do from longer, purposeful exercise – as long as the intensity is there. And intensity is much easier to commit to when the clock is on your side. How to do micro-workouts 1. Treat 10 minutes as a hard boundary The magic of micro-workouts is the constraint. You’re not warming up for 20 minutes, scrolling between sets waiting for the leg press machine to become free from someone else who’s scrolling too. You start the clock and move. Knowing it’s only 10 minutes gives you permission to go harder than you would in a longer session. “Short, high‑intensity workouts work because they trigger strong adaptive responses in a compact timeframe,” says Lavipour. “You engage large muscle groups, challenge your heart and lungs, and create metabolic stress that signals the body to adapt. That’s why even brief sessions can significantly raise your aerobic capacity, increase muscle mass and improve metabolic health.” You’re sprinting, not cruising. 2. Go harder than you think you need to For micro-workouts to work, they must reach at least moderate-to-vigorous intensity. That means your heart rate rises, your breathing quickens and you finish warm and slightly uncomfortable. “A common mistake is assuming that 'efficient' means 'easy.',” says Lavipour. “People try to fit in short sessions but treat them as light activity rather than intense training. The body only adapts when the stimulus is strong enough.” 3. Use cardio you can start instantly The best cardio for micro-workouts is whatever requires the least friction; brisk walking, stair climbing, skipping, rowing, cycling, shadowboxing, fast bodyweight circuits. Research even shows that one-minute bursts of vigorous movement spread across the day can match a single 30-minute moderate workout for cardiovascular benefits. 4. Think in 'exercise snacks' Instead of one big workout, sprinkle movement through your day. Walk stairs instead of lifts. Get off the bus at a stop earlier. Do two minutes of fast squats between calls. "Fitting in multiple short sessions might even make it easier to stay consistent,” adds Lavipour, “Which is often the hardest part of sticking with training.” Studies show these micro-bursts improve blood pressure, insulin sensitivity and cardiorespiratory fitness – often as effectively as longer sessions. 5. Strength training thrives in short doses Strength work doesn’t need marathon sessions either. In fact, research suggests that one high-quality set per exercise can be enough, particularly for beginners and intermediates. Focus on big, compound movements: squats, hinges, pushes, pulls and carries. One good set, done properly, can be as effective as multiple half-hearted ones. “Make sure each session challenges your muscles,” insists Lavipour. “Aim to do them regularly while slowly increasing the difficulty.” 6. Alternate upper and lower body To maximise output in 10 minutes, alternate muscle groups. Pair squats with push-ups. Lunges with rows. This allows one area to recover while another works, keeping intensity high without grinding yourself into the floor. You’re not resting – you’re rotating. 7. Keep rest brutally short Rest is where time disappears. In micro-workouts, rest should be just long enough to maintain good form – often 15 to 30 seconds. If you’re lifting, stop the set when technique slips, not when the clock tells you to. The goal is density: more quality work in less time. 8. Use simple equipment (or none at all) Micro-workouts live or die on accessibility. A pair of dumbbells, a kettlebell or resistance band is plenty. Bodyweight alone works too. The less setup required, the more likely you are to do it – before breakfast, between meetings or while dinner is in the oven. 9. Split sessions across the day if needed Three 10-minute workouts can be more practical - and sometimes more effective – than one 30-minute block. Short resistance sessions spaced across the day allow you to hit exercises while fresh, recover fully, and apply more effort each time. “If short sessions are done with enough effort and spread throughout the week, they can improve cardiovascular fitness and strength in ways similar to longer workouts,” says Lavipour. Total training time stays low, quality stays high. 10. Use cardio to finish, not start If time is tight, prioritise strength first, cardio last. Strength training preserves muscle mass, supports metabolism and protects long-term health – especially as we age. Finishing with two or three minutes of hard cardio delivers a heart-rate spike without compromising lifting quality. 11. Change the stimulus every few weeks Like any programme, micro-workouts can plateau. Your body adapts quickly. Rotate exercises, tempos, loading or intensity every three to four weeks. Occasionally extend a session to 20 minutes. “A few extra reps, a little more weight, or shorter rests can make a big difference,” adds Lavipour. “Novelty keeps progress moving and boredom at bay.” 12. Judge success by consistency, not exhaustion The goal isn’t to annihilate yourself daily. It’s to show up, often. 10 minutes done five times a week beats one heroic session followed by six days of nothing. The best workout is the one you’ll actually repeat.” Long workouts still have their place. Endurance training, advanced strength work and skill-based practices benefit from time. But for most people – especially busy, time-poor adults – micro-workouts aren’t a stepping stone, they’re becoming the main road. For me these 10-minute sessions of focussed effort, repeated consistently, are definitely improving my fitness again after an enforced lay-off. The science says they’re also helping to protect my health while I build strength and reduce my disease risk. You don’t need perfect conditions. You don’t need motivation or training buddies or to even leave the house. You just need to start the clock. Because if the choice is between waiting for more time or using the time you already have, the smartest move is obvious. And 10 minutes from now, you could already be fitter than you were today. More wellbeing reads... 22 ways to find your sunshine this winter 25 healthy winter recipes 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
Best protein powder 2026, tried and tested
Our team put a range of protein powders to the test to find which ones rank top in terms of taste, quality and ingredients
Formerly only used by frequent gym goers and those looking to build muscle, protein powders are a now a regular supplement for many to support growth and repair throughout the body. An essential macronutrient, protein is vital for our minds and bodies to function properly, so if you think your diet may be lacking, it might be time to purchase a powder. To help you make the right choice, our team tested all the well known brands – and some smaller ones – rating them all for taste, quality and ingredients. Our top picks of the best protein powder this year include pancake-perfect mixes from Protein Works to top-rated shakes from The Organic Protein Co. Read on for our selection. View Affiliate Playlist on the source website Jump to: Best protein powder at a glance Best protein powder to buy 2026 What type of protein powder is best? Who could benefit from using protein powder? Is it ok to drink protein powder everyday? How we test protein powders Best protein powder at a glance Best tasting protein powder: The Organic Protein Co organic whey protein, banana and lucama, £28.50 for 600g Best allrounder protein powder: MyProtein Impact whey protein, chocolate brownie, £13.49 for 500g Best low-calorie protein powder: Protein Works diet whey isolate 90, vanilla crème, £23.99 for 500g Best protein powder for women: Free Soul vegan protein blend, chocolate, £27.49 for 600g Highest protein per serving: Innermost The Strong Protein, chocolate, £29.95 Best protein powder for bulking: Maxi Nutrition Cyclone Strength, banoffee, £49.99 for 1.26kg Best protein for pancakes: Protein Works Loaded Protein Pancakes Gold Innovation, £13.29 for 500g Best protein powder for adding to smoothies: Huel Complete Protein, chocolate fudge brownie, £25 for 750g Best protein powder to buy 2026 The Organic Protein Co organic whey protein, banana and lucama Available from Amazon (£27.99), Planet Organic (£28), Abel & Cole (£28.50) Best tasting protein powder Star rating: 5/5 Many protein powders fall short when it comes to flavour, but not this one from The Organic Protein Co. We found it tastes just like a slice of banana bread and whisked into a smooth, creamy drink is similar in texture to a milkshake. We were also impressed by the ingredients of this supplement which shuns artificial sweeteners in favour of dried banana and uses whey from organic milk. Plus the addition of lucama powder which adds a hint of sweetness. At £26 for 600g (16 servings) it's one of the more expensive on this list, but if you ask us it's worth it. Available from: Amazon (£27.99) Planet Organic (£28) Abel & Cole (£28.50) MyProtein Impact whey protein, chocolate brownie Available from MyProtein (£13.49 for 500g) Best allrounder protein powder Star rating: 4.5/5 If you like to switch things up when it comes to flavour this could be a great option. It's available in a staggering 40 flavours with everything from Peach Tea to Tiramisu. We tried the Chocolate Brownie flavour which was subtle with a lovely milk chocolatey aftertaste. When mixed with water the shake became thick and we found it very filling when we had it at breakfast time. Available from: MyProtein (£13.49 for 500g) Protein Works diet whey isolate 90, vanilla crème Available from Protein Works (£23.99 for 500g) Best low-calorie protein powder Star rating: 4.5/5 This protein powder is available in a host of flavours, or you can buy it unflavoured to add to smoothies without overwhelming the taste. We tried it in the Vanilla Crème flavour which was custardy and sweet thanks to the stevia. With 0g of fat per serving this could be a good option if you're looking for a protein powder which doesn't add more fat into your diet. Available from: Protein Works (£23.99 for 500g) Free Soul vegan protein blend, chocolate Available from Free Soul (£27.49 for 600g) Best protein powder for women Star rating: 4.5/5 We tried this supplement from Free Soul in the Chocolate flavour which we found pleasantly malty and nutty without being overpoweringly sweet. Suitable for those on a vegan diet, it mixed into a nice and smooth shake which could be drunk on it's own or blended with other ingredients. As part of it's ingredients this supplement also includes added nutrients for women which include calcium, biotin (B7), thiamine (B1), vitamin B6, vitamin B12 and pantothenic acid (B5). Since it has so many added ingredients it's worth checking any other supplements you might be taking to ensure you're not consuming more than your daily dose on any nutrients. Available from: Free Soul (£27.49 for 600g) Innermost The Strong Protein, chocolate Available from Innermost (£29.95), Boots (£29.95), bodykind (£25.49) Highest protein per serving Star rating: 4.5/5 If you're looking for bang for your buck when it comes to protein, this powder has 34g of protein per 40g. It also includes other ingredients for increasing muscle mass, boosting exercise performance and reducing inflammation, like creatine monohydrate, Montmorency cherries, bilberries and magnesium. On test, we were impressed by how easily this protein powder blended in the shaker, especially compared to many others we've tested. The chocolate flavour was delicate and not too sweet. Available from: Innermost (£29.95) Boots (£29.95) bodykind (£25.49) Maxi Nutrition Cyclone Strength, banoffee Available from Maxi Nutrition (£49.99 for 1.26kg) Best protein powder for bulking Star rating: 4/5 If you're goals include growing muscle this powder could be a good option as it includes creatine as well as protein which aids energy in the muscles. With 60g per portion this supplement also has an impressive amount of protein in it compared to other powders we tested. We tried the Banoffee flavour which might not be for everyone as it's very sweet, but we found it similar to foam banana sweets. Available from: Maxi Nutrition (£49.99 for 1.26kg) Protein Works Loaded Protein Pancakes Gold Innovation Available from Protein Works (£13.29 for 500g) Best protein powder for pancakes Star rating: 4/5 The Protein Works protein pancake mix is a more filling option if you're looking to boost your protein intake while still enjoying light and fluffy pancakes. We found the texture to be soft and the flavour works well on its own or with toppings like berries, yoghurt or maple syrup. It mixes easily with water or milk and cooks evenly, although the pancakes can brown quite quickly so you may need to keep the heat low. Each serving contains around 20g of protein, and the mix is low in sugar. Vegan options are also available depending on the flavour you choose. Available from: Protein Works (£13.29 for 500g) Huel Complete Protein, chocolate fudge brownie Available from Huel (£25 for 750g) Best protein powder for adding to smoothies Star rating: 3.5/5 Huel is a big name when it comes to supplements, and we tried its protein powder in the Chocolate Fudge Brownie flavour. Mixed with water it created a nicely thick textured shake although we didn't find the flavour as chocolatey as we would have hoped. This would be a good option if you're looking for a protein to add to your morning smoothie as it would pair well with ingredients like banana and peanut butter. Each serving contains 20g of protein, and the powder is suitable for those on a vegan and/or gluten-free diet. Available from: Huel (£25 for 750g) What type of protein powder is best? The type of protein powder best for you will be entirely dependant on your own personal requirements and goals — there isn't a 'one size fits all' approach when it comes to supplements. When choosing a protein powder, make sure you look at the ingredients and think about what you're already getting in your diet. It's important to buy from a reputable retailer and if you're in any doubt talk to your pharmacist or GP. Who could benefit from using protein powder? If you are unable to eat enough protein through your diet, or if high-intensity exercise means that you have an increased protein need, than you may benefit from a protein supplement. It's worth bearing in mind that, if you're regularly getting enough protein through the food you're eating, then you'll be unlikely to see a big difference from a protein powder. Is it ok to drink protein powder everyday? All supplements need to be taken as part of a health balanced diet. It is possible to take too much protein, and it is recommended by the Department of Health that adults shouldn't take more than twice the daily recommended intake of protein. That's 55g for men and 45g for women. It's important to think about the other sources of protein you're getting from your diet as well as the dose of your protein powder to make sure you're not taking too much. There are possible long term affects of taking too much protein such as a greater risk of osteoporosis. Some people should avoid protein powders all together, for example children should not take them unless directly advised by their doctor to do so. If you are concerned about which supplement to take or whether your should be taking a specific supplement you should get in touch with your GP. How we test protein powders When testing we mixed each protein powder with water using a handheld milk frother to achieve a consistent taste and consistency. We used the packaging instructions for the ratio of powder to water. Each protein powder was scored against a number of criteria including: Taste: was the flavour of the drink pleasant when mixed with just water? Texture: were we able to achieve a smooth consistency without any lumps of powder? Value for money: how many servings were included versus the cost of the product? Type of protein: what type of protein is used in the powder? Nutrient profile: we look for how much protein is included per serving as well as the volume of other ingredients and nutrients. Related content Best biotin supplement UK Best protein bars Best vegan protein powder Best ashwagandha supplement UK Best magnesium supplement for sleep Best probiotics UK Best vitamin D supplement UK Best collagen supplement UK Best greens powder Best smoothie blender Best Nutribullet Best portable blender
24 little boosts to build energy into your day
Try these simple tricks to reduce lethargy
You might be interested in these lower-effort ways to improve your wellbeing, from choosing foods to fight fatigue to sleeping well or exploring the gut-hormone connection. If you’re reading this, you likely struggle to achieve that seize-the-day, jump-out-of-bed-dancing energy. But I’m here to tell you, you’re not low on energy because you’re lazy. It’s probably because you’re overstimulated, under-rested, slightly dehydrated, mildly stressed, eating on the fly, starting at screens AND expecting your body to behave like it has had eight hours of sleep. The good news is our energy levels are surprisingly responsive to small nudges throughout the day if they work with your body clock, hormones and habits rather than against them. So, think of this as your 24-step energy menu, little boosts from the moment you wake up, to the minute your head hits the pillow. And no, you won’t do all 24 every day (nor should you), but incorporating a handful might give you the improvement you need. 1. Open your curtains before your phone Plenty of studies show that morning daylight (even if it’s overcast) helps set your circadian rhythm, which influences everything from alertness to appetite, to sleep later on. Even if you’re not able to fit a morning walk in, just walk to your window, open the curtains and look outside for 60 seconds. 2. Avoid the snooze button Those extra 10 minutes in bed can actually drop you back into a lighter sleep stage, leaving you groggier than before. “It’s best to get up with an alarm at the same time every day and it is much more important than getting to bed at a specific time,” says sleep coach Tracy Hannigan. “Not only does this anchor your sleep cycle firmly, it can prevent 'social jetlag' across a week, or sleep inertia making your morning difficult.” 3. Down a glass of water first thing It’s likely your body hasn’t had water in at least eight hours and even mild dehydration can make you feel sluggish, fuzzy and moody. On her Substack Second Brain, Dr Emily Leeming cites a study that recommends trying to get in 500ml of water when you first wake up to help with memory and energy. She suggests incorporating this into your morning routine by keeping a jug of water with a glass by your bed or drinking a glass of water before and after brushing your teeth. 4. Wait for your first coffee Researchers from the University of Bath found that relying on coffee to perk you up after sleeping can have a negative effect on your blood glucose control. In the first hour or so after waking, your body naturally produces cortisol (the hormone that makes you feel alert). Adding caffeine into the mix can sometimes make you feel more jittery and less steadily energetic, prepping you for a harsher crash later on in the day. 5. Eat protein early (even if you hate breakfast) A good breakfast will set you up for the day. So try not to stick to cereal or toast, which are mostly quick-digesting carbs, giving you an instant burst of glucose that doesn’t last long. “As your blood sugar rises, your body releases insulin to bring it back down, and that’s when energy and concentration starts to dip, and you might feel tired, hungry again or craving something sweet,” explains registered nutritionist Zara Hiridjee. Instead, opt for a higher-protein breakfast that gives a slower release of energy – like Greek yogurt with berries and nuts, scrambled eggs with avocado, and wholegrain toast. “You’re still getting carbs for fuel, but the added protein and fibre keeps your energy stable and your hunger in check,” Hiridjee adds. 6. Try a ‘wake up your body’ blast Movement increases blood flow and can raise alertness fast, and it’s one of the quickest ways to feel more switched on. Beth Johnson, owner of Lift Club, recommends trying a quick stretch routine: “Just flow through the body, lengthening, shortening, whatever feels good. Two minutes of child’s pose, downward dog and upward dog should be enough to get your day off to a good start.” 7. Take a big sigh Sometimes low energy isn’t tiredness, it’s anxiety – which can be exhausting in itself. A quick way to downshift your nervous system is by taking an extra big breath. Called ‘cyclic sighing’, it’s the act of inhaling through your nose and then taking a second, deeper breath in to fully expand your lungs, then exhaling through your mouth. A 2023 study (cited in the Stanford Medicine Magazine) found that those trying this breathing technique compared to others reported significantly greater increases in energy, joy and peacefulness. 8. Do your hardest ‘brain task’ before noon (if that works for you!) The morning is when many of us have the most mental stamina, so use this fresh energy wisely and then the whole day might feel a little easier. Try focusing on one 30-60 minute block mid-morning before emails take over. Leadership coach Sarah Cave stresses however that this might not be the same for everyone. “Some of us do have our peak post-lunch, so the important thing is to recognise when you are at your freshest and use that time block wisely,” she adds. 9. Snack for stability, not sugar Snacking is not an enemy, but if you’re reaching for a sugar-packed one, this can spike energy and then crash it. “Always having real snacks to hand really matters, so you’re not grabbing the wrong thing and setting yourself up for a sugar crash,” explains Gemma Ogston, chef, author and founder of Mama Shrooms. “My go-tos are stuffed dates with almond butter, a little dark chocolate with a pinch of salt, and a Mama Shrooms Day Blend, which has cordyceps and Lion’s Mane (both can support natural mental clarity and stamina).” 10. Fix your ‘tech neck’ Slumping doesn’t just make you look tired, it can create it. Many of us are guilty of hunching over a laptop, but slouching can reduce how well you breathe and increase muscle strain. Try sitting with your feet flat and your shoulders relaxed, with your screen at eye level. Imagine a string trying to lift the crown of your head. 11. Step outside for 5 (even if it’s grim out) As mentioned already, outdoor light is still far brighter than indoor lighting and supports that circadian alertness. Try and step outside, even for five minutes – take a coffee with you or do the bin run. Where possible, I like to do walking meeting calls. 12. Walk for 10 minutes after you eat The Italians call it ‘la passeggiata’, a leisurely walk taken in the evening for a purpose of socialising. But go to any Mediterranean country, and you’ll likely see the locals taking part in a post-dinner stroll. Yes, it’s mainly to socialise, but walking after a meal can help digestion and smooth your blood sugar curve (avoiding those energy slumps). A 2025 study found just 10 minutes of walking immediately after a meal significantly reduced peak glucose compared to not walking. 13. Eat away from your desk Eating while working is a one-way ticket to feeling mentally cluttered all afternoon. Your brain needs a context shift – even a tiny one – to properly reset. If you can, eat somewhere else, even if it’s just a different chair. 14. Enjoy more olive oil Good-quality extra-virgin olive oil is a great ingredient that offers steady, long-lasting fuel for your body. “It’s high-polyphenol, antioxidant-rich content reduces insulin resistance, slows carbohydrate digestion, and lessens post-meal glucose spikes, meaning you’re less likely to get those big sugar highs, followed by crashes,” explains Sarah Vachon, co-founder of Citizens of Soil. “Between 25-50ml a day of EVOO is an incredibly supportive, delicious and energy-boosting addition to a balanced diet.” 15. 3pm slump? Try water first Afternoon tiredness is often a combination of stress, screen fatigue and slight dehydration. Before opting for a coffee, energy drink or sugary snack to keep you going, drink a full glass of water, wait 10 minutes, then decide if you need a caffeine rescue. Experts at Harvard Medical School also recommend getting fluids from liquid-heavy fruits and veggies that are 90% water – think cucumbers, courgette, strawberries and melon. 16. Use caffeine like a tool Moderate caffeine consumption isn’t bad for you but choosing when to drink it is wise. Caffeine promotes wakefulness by blocking adenosine, a sleep-inducing chemical. Great mid-morning, but if you’re reaching for one 3pm onwards, it could cause bedtime havoc, with The Sleep Foundation recommending avoiding it altogether at least eight hours before bed. 17. Try a 10-minute “lie down, eyes closed” reset While true sleep provides deeper recovery, a quick reset in the day (rather than a nap which can leave you groggy) could be what you need for an energy reset. Known as ‘quiet wakefulness’, resting with your eyes closed, but not sleeping, can offer significant restorative benefits and give your brain a chance to relax. 18. Get a “second daylight anchor” If evenings are when you finally feel awake, you’re not imagining it. Many people get an energy lift later in the day, and a bit of movement (especially outside!) can make you feel calmer and more capable, as opposed to gluing yourself to the sofa. Try a 15-minute walk, stretching or a gentle exercise class. 19. Don't overdo it Did you know there is such a thing as TOO much exercise? If you're overtraining in the gym, or just overdoing it generally, this can cause you to feel pretty exhausted. As Harvard Health points out, too much exertion actually breaks down muscle, uses lots of energy and can cause restless nights. It's recommended to limit intense aerobic exercise to no more than three days in a row, and rest every other day for resistance training. 20. Eat dinner earlier than you think Late meals can interfere with sleep for some people – and poor sleep is the biggest energy thief of all. This is because your body tends to be focusing more on digesting than actually getting some shut eye. If you wake up tired even after “enough hours”, timing might be a part of it. You should aim to eat dinner two-three hours before bed when possible. 21. Dim lights after sunset Bright light in the evening can push your body clock later, delaying sleep hormones. Reviews of light exposure research show how powerfully it can affect circadian timing. Switch on table lamps as opposed to the big light, turn your screen brightness down, and use warm lighting when you can (iPhones have a great warm light feature). 22. Stop the doom scrolling You’re exhausted, you get into bed, you scroll to “relax” and suddenly you’re wide awake again. Screens stimulate your brain and light exposure at night can delay sleepiness cues. No screens an hour before bed is almost impossible, but even 20 minutes before sleep is helpful. Even better, ban them from the bedroom. 23. Create a bedtime routine you’ll actually stick to I’m not talking a 12-step wellness performance, but a predictable routine is enough to trigger your brain into understanding it’s time to sleep. A sleepy tea, wash face, brush teeth, charge phone away from bed, read five pages of your book… same order every night. 24. Keep your sleep and wake times as steady as possible Your body clock thrives on consistency. Big weekend lie-ins can feel like a treat, but then Monday comes around and you feel like you have jet lag but without the holiday. Keeping your wake-up time within an hour of your usual weeknight wake up can be really helpful. If there’s one thing to remember, it’s this: energy isn’t just about sleep, it’s about how you spend the hours you’re awake. A bit of daylight, a bit of movement, enough food at the right times and fewer tiny stressors stacking up in the background can make you feel like a different person by 3pm. Pick a couple of boosts that feel doable, repeat them often, and let consistency do the heavy lifting. M0re wellbeing guides 22 ways to find your sunshine this winter 25 healthy winter recipes Expert explains: how to have a better night's sleep 10 ways to boost energy when tired Expert explains: what is the dopamine diet Expert explains: how ayurveda can help digestion All health content on goodfood.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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Best omega 3 supplements UK 2026, 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 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 seeds. 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, like one of our favourites for 2026 is Seven Seas Omega-3 Max Strength with Vitamin D. 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 2026 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 high-strength omega 3 supplement: Seven Seas Omega-3 Max Strength with vitamin D, £12.60 Best softgel omega 3 supplement: WeightWorld Omega-3 2000mg fish oil, £18.99 Best everyday omega 3 supplement: Vitabright Omega-3 2000mg fish oil, £25.99 Best affordable omega 3 supplement: California Gold Nutrition Premium omega-3 fish oil, £11.27 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, £11.99 Best liquid omega 3 supplement: Viridian Organic Rainbow Trout Oil, £30.15 Best omega 3 supplement for small capsules: Feel vegan omega 3, £35.04 Best sustainably sourced omega 3 supplement: BioCare Vegan omega 3 (Algal DHA and EPA), £26.53 Best blowout omega 3 supplement: Wild Nutrition Pure Strength omega 3, £36.10 Best easy-to-take omega 3 supplement: Vitl omega 3, £10.99 Best omega 3 supplement UK to buy 2026 Seven Seas Omega-3 Max Strength with vitamin D Available from Boots (£12.60), Ocado (£22) Best high-strength omega 3 supplement Star rating: 4.5/5 With a single daily capsule, this omega-3 supplement delivers 1,250mg of fish oil providing about 1,063mg of omega-3 plus vitamin D, supporting normal heart, brain, vision, bone and immune health. The one-a-day dose makes it convenient to take, and the capsule dose is straightforward without needing multiple pills. We found the capsule size larger than average, but generallythese are high potency, good quality and easy to swallow with a glass of water. Available from: Boots (£12.60) Ocado (£22) WeightWorld Omega-3 2000mg fish oil Available from Weight World (£18.99), Amazon (£17.79) 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 (£18.99) Amazon (£17.79) Vitabright Omega-3 2000mg fish oil Available from Vitabright (£25.99), 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 (£25.99) Amazon (£20.99) California Gold Nutrition Omega-3 Premium fish oil Available from iHerb (£11.27) 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 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 (£11.27) Together Health Omega-3 – algae vegan source Available from Superdrug (£11.99), Waitrose & Partners (£14), Bodykind (£11.24) 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, 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 (£11.99) Waitrose & Partners (£14) Bodykind (£11.24) Viridian Organic Rainbow Trout 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 (£35.04) 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 (£35.04) BioCare Vegan omega-3 (Algal DHA and EPA) Available from revital (£20.71), Amazon (£22.31), BioCare (£29.59) 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 (£20.71) Amazon (£22.31) BioCare (£29.59) Wild Nutrition Pure Strength omega 3 Available from Amazon (£36.10), Healf (£29.99) 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 (£36.10) Healf (£29.99) Vitl omega 3 Available from Ocado (£6.70), 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: Ocado (£6.70) 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) 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.
Say no to BANuary! Why now is the worst time of year to restrict yourself, and eating MORE is better than eating less
Don’t feel guilty if your New Year resolution hasn’t lasted the month. Here’s how to turn things around and make being healthy far more fun
We've got all you need to get through the cold, dark months, from different ways to find joy in winter to ways to increase your serotonin, plus how to make hygge healthy and recipes to boost your mood. There comes a time in January when the excesses of Christmas and New Year are a fast-receding memory, life is getting back to normal – and it’s getting harder to stick to your New Year health kick. I suspect most of us have now reached that point. Some 19% of Brits pledged to make New Year resolutions this year, with an estimated 15.5 million people joining the Dry January challenge of giving up alcohol for the month. But the weather is grey, daylight is scarce, willpower is low, and the reality of swinging from excess to enforced abstinence doesn’t feel like a formula for success. In fact, the second Tuesday in January has been dubbed 'Quitters Day' by Strava – the point at which users abandon their new fitness goals. So, why is it so hard to stick to these health and fitness pledges? “The concept of 'Banuary' taps into the urge to wipe the slate clean after excess which, although a very human desire, may not be the most psychologically sound approach,” says psychologist Dr Meg Arroll. “January already arrives loaded with low mood, financial hangovers, darker days and depleted energy. Adding strict self-denial on top of these factors can tip us from ‘reset’ into ‘self-punishment’.” Here the experts explain why it’s time to rethink ‘Banuary’ – and what we should be doing instead. Are big campaigns such as Dry January or Veganuary helpful? It can seem like everyone is going teetotal or jumping on the vegan bandwagon at the start of the year. “These campaigns are a double-edged sword,” says Priya Tew, specialist dietitian from Dietitian UK. “The collective ‘we’re in this together’ energy is incredibly motivating; it lowers the barrier to entry and provides a ready-made community. However, the ‘challenge’ format can make it feel like a pass/fail exam. “If someone doing Dry January ‘falls off the wagon’ on January 14, they can think, ‘I've failed so I may as well give in’. But if you drink a glass of wine you haven't failed. One drink doesn’t equal failure. The goal should be a lifestyle shift that lasts until June, not a gold star for 31 days of misery.” Yes, January is a bad time to start cutting things out of your diet You’re not imagining it, the beginning of the year really is the worst time to start making huge changes to your diet and lifestyle. “The winter months really are harder,” says registered nutritionist Rhiannon Lambert, founder of the Rhitrition Clinic and co-host of the Wellness Scoop podcast, with Ella Mills. “It’s cold, dark, routines are disrupted and energy can feel low, so expecting ourselves to overhaul everything overnight is just adding another task to our list. This time of year is also often accompanied by a surge of diet-focused messaging on social media, promoting quick fixes, strict plans and dramatic ‘resets’. “That combination can create a lot of pressure to restrict food at a point when the body and mind may actually need more support, not less.” Our brains don’t like restriction If you’re struggling to follow a strict diet or training programme, it could be the way you’re wired. “Restriction is rarely helpful because the brain perceives it as a threat,” says Priya. “When we label foods as ‘off-limits’, we increase our physiological craving for them, which often leads to bingeing later. Physically, the boom-and-bust cycle is taxing on our brains and bodies. It leaves you feeling fatigued, irritable and prone to brain fog. Steady, consistent nourishment is much kinder to your insulin sensitivity, and your mood.” Dr Arroll agrees. “All-or-nothing rules tend to backfire,” she says. “When we frame health as restriction – no alcohol, no sugar, no pleasure – we activate a scarcity mindset. When we are in this state of mind, preoccupation and cravings often increase, as well as guilt if we slip up or fall off the wagon. For many people, this cycle fuels the very behaviours they’re trying to escape. The impact of restriction on mental wellbeing can be subtle but significant, as an overly restrictive month may increase anxiety, perfectionism and shame, particularly in people who already struggle with control or self-criticism.” Is there a gentler way to get back on track after Christmas? “There’s no need for detoxes or extremes to feel like you are back on track,” says Rhiannon. “The body is very capable of finding its way back to feeling good when we support it properly. Start simply. Eat regular meals, drink plenty of fluid and gently increase your fibre through fruits, vegetables, wholegrains, beans and pulses.” And rather than Dry January, she suggests gentler, more flexible approaches. “Reducing frequency, spacing drinks out, choosing alcohol-free options some of the time, or being more mindful about when and why we drink can all be positive steps and are often easier to maintain beyond January.” Why “adding in” beats cutting out Doing more, rather than less might be the secret to success instead. “The idea of addition rather than restriction is psychologically helpful,” says Dr Arroll. She says that adding in supportive habits can displace less helpful ones, and it reduces the chances that you’ll abandon the goal altogether if you do slip up. “Psychologically, the equivalent might be adding compassion, structure, and flexibility to your life in small steps. This could mean adding alcohol-free days rather than banning alcohol entirely, adding nourishing meals before tackling ‘treats’, or adding curiosity instead of judgement when habits don’t go to plan.” “‘Addition’ is psychologically liberating," Priya adds. "If we focus on hitting a target of 30 different plants, for instance, eating becomes a game of discovery rather than a task of avoidance. Ask yourself: ‘What can I add to this meal to make it more nourishing?’ This might mean a handful of spinach in your eggs or a tin of lentils in your bolognese. Small, additive changes are far more likely to stick come March.” Variety on your plate could also take your gut health up a notch “Different foods provide different types of fibre, vitamins, minerals and bioactive compounds, such as antioxidants, so variety plays a key role in supporting both gut health and overall wellbeing,” says Rhiannon, whose book The Fibre Formula is out in March. “From a gut health perspective, different fibres feed different groups of bacteria in our gut, and a more diverse intake of plant foods is associated with a more diverse gut microbiome, which may help support our metabolic, immune and digestive health. “Those small additions can support gut health, energy and enjoyment, without bringing in fear or strict rules around food.” The final verdict If anything should be cut out after the festive season, it’s making knee-jerk changes to your diet and lifestyle. “A gentler ‘Banuary’ asks not ‘what should I cut out?’, but ‘what would help me feel steadier, kinder to myself, and more resourced right now?’,” says Dr Arroll. Priya adds: “Instead of viewing January as a period of penance, we should approach it as a season of calm and balance. Winter is naturally a time for nourishment and slow living. January is about finding your baseline again, reintroducing structure and hydration, eating foods that are nourishing and warming. In February you can build on this and add in even more variety. “Rather than stripping things away, focus on habits that feel restorative, like prioritising sleep, hydrating well, and eating warming, nutrient-dense foods. Think of it as a gentle course steer rather than a hard U-turn.”
Forget kimchi and kefir – these are the everyday foods that are good for your gut
Ever noticed how the same foods are touted for gut health – and they’re all something of an acquired taste? Well don’t worry, there are plenty more options that can be found in your local shops
Find out more about what causes bloating, plus the gut health trends that aren’t worth your time and all the questions you’d want to ask a gut health expert. If you’ve ever tried to love kombucha and failed, or stared at a jar of fermenting cabbage wondering where it all went wrong, you’re not alone. Gut health has become associated with the idea that you must be on a probiotic supplement, and that eating kilos of kimchi and kefir is the only way to improve the state of your gut. This focus became associated with sour flavours, complicated ferment-at-home DIY projects, and foods that can sometimes feel more like a challenge than a pleasure. The good news is that you don’t need to force yourself to eat things you actively dislike in the name of your microbiome. Some of the most helpful foods for gut health are already sitting in your kitchen or fridge. Consider your morning coffee ritual and the extra virgin olive oil you use. Before we get into specifics, a quick refresher. Your gut microbiome is the collection of trillions of bacteria living in your digestive tract. These microbes help digest food, support the immune system, influence inflammation, and communicate with the brain. Find out more here. So instead of chasing the latest fermented trend, here are some everyday foods that genuinely support gut health, without you having to overhaul your life or your taste buds. Chocolate (yes, really) Chocolate lovers, take heart: dark chocolate can be good for your gut. Cocoa, the key ingredient in dark chocolate, is rich in polyphenols – plant compounds that largely survive the digestive process and reach the colon intact, where they’re metabolised by gut bacteria. Scientific studies have found that these cocoa polyphenols increase levels of beneficial bacteria such as Lactobacillus and Bifidobacterium, while helping to reduce populations of potentially harmful species. Not only does this microbial shift benefit digestion, it’s also associated with reduced inflammation in the body. The key to finding polyphenol-packed bars is choosing a dark chocolate with a high cocoa content, ideally 70 percent or more. Sugar-heavy milk chocolate does not have the same effect, and portion size still matters. A couple of squares is enough to give your gut something to work with as well as your cravings! Coffee Coffee’s relationship with health has been debated for decades, but when it comes to gut health, the evidence is surprisingly positive. Coffee is one of the largest sources of polyphenols in many diets. Interestingly, both caffeinated and decaffeinated coffee appear to offer similar benefits, suggesting that the plant compounds in coffee, rather than the caffeine itself, are responsible. If coffee agrees with your digestion, your daily cup could be a simple way to support your gut microbiome. Cheese Cheese is often overlooked in gut health discussions, but many types are fermented and contain live bacteria and bioactive compounds created during the aging process. Aged cheeses like feta, cheddar, gouda and parmesan are also naturally lower in lactose, which makes them easier to digest for many people. Not all cheeses contain live cultures by the time they reach your plate however, but as part of a varied diet, cheese doesn’t undermine gut health in the way it’s sometimes assumed to. Pickles (the fermented kind) Pickles preserved in vinegar are tasty, but they don’t offer much in terms of microbiome benefits. However, traditionally fermented pickles, made with a salt brine and time contain live lactic acid bacteria. Eating fermented vegetables regularly can help support a balanced gut microbiome. You don’t need to eat large amounts; small servings alongside meals are effective, and variety matters more than volume. Wine Red wine contains high levels of polyphenols from grape skins, which reach the gut and interact with bacteria. A large study found that a cheeky small glass of red can produce greater gut microbiome diversity compared with non-drinkers and those who drank other types of alcohol. But the researchers were very clear that moderation is essential. Alcohol is a gut irritant which could cause undesirable symptoms. Excess alcohol damages the gut lining and disrupts beneficial bacteria. The purpose of this is to reassure those who drink moderately, rather than to promote increased alcohol consumption. Oats Oats are rich in beta-glucan, a soluble fibre that acts as a prebiotic. Prebiotics are the food that beneficial gut bacteria thrive on. They also support the production of short-chain fatty acids, which help maintain the gut barrier and increase beneficial bacterial populations and improve markers of gut health. Porridge, overnight oats, granola, oat-based cereals and breads all count, making oats one of the simplest gut-friendly foods to eat regularly. Potatoes (especially cooled) When potatoes are cooked and cooled, they form resistant starch, which resists digestion and reaches the colon intact. There, it becomes food for gut bacteria. Cold potato salads or leftover potatoes reheated contain resistant starch. It’s a small change that can make a meaningful difference. Nuts and seeds Nuts and seeds are a great source of fibre, polyphenols and healthy fats, all of which are important for gut microbial diversity. Just a small handful every day can contribute to a healthier gut over time. Almonds and walnuts have shown to have positive effects on the gut microbiome and inflammation markers. Olive oil Olive oil is often praised for its heart health benefits, but its virtues extend to the gut as well. Extra virgin olive oil is rich in polyphenols, particularly compounds like oleuropein and hydroxytyrosol, which interact directly with the gut microbiome. Mediterranean diets rich in extra virgin olive oil have been shown to increase levels of beneficial gut bacteria while reducing inflammation compared to diets higher in saturated fats. Olive oil polyphenols also act as prebiotics, selectively stimulating good bacteria and supporting gut barrier function. Not all olive oils are equal – extra virgin varieties contain significantly more polyphenols than refined oils, which lose many of these compounds during processing. How you store olive oil also matters: heat, light, and time degrade its polyphenol content. To maximise benefits, choose high-quality extra virgin olive oil, use it daily, and drizzle it over vegetables, salads, soups or grains. Consistency is more important than quantity for gut-friendly foods. The bottom line Ultimately, supporting gut health doesn’t depend on consuming one specific superfood or supplement. The most compelling evidence points to dietary variety, especially plant diversity, as the key factor in maintaining a robust microbiome. You don’t have to eat perfectly or ferment your own vegetables to reap the benefits. Simply enjoying a wide range of foods you like, regularly and without stress, is far more effective. If your daily routine includes oats for breakfast, nuts and seeds as snacks, coffee in the morning, and a square of dark chocolate in the evening, your gut is likely thriving. Just remember that regular exercise, managing stress, and getting enough sleep are also important for overall gut health. This approach is much easier to sustain than keeping a jar of bubbling cabbage on your kitchen counter, and quite possibly a bit more enjoyable. More wellbeing guides 'I'm a nutritionist: this is what I eat in a day' 10 stress-busting foods to help you keep your chill 9 foods to boost your brainpower 30 ways to include 30 plant foods in your diet
Best vegan protein powder, tried and tested by experts 2026
Find out which are the best vegan protein powders to buy, including pea and hemp varieties and a protein powder made for women
Protein isn't just for bodybuilders. It is essential for our overall health and everyday bodily functions. We need an adequate amount of protein to build and repair cells, produce enzymes that help break down food, and maintain a strong immune system to protect against illness. It also supports muscle development, helps keep energy levels stable, promotes fullness, and plays an important role in exercise and recovery. But for those who don’t eat animal products such as meat, fish, dairy or eggs, meeting daily protein requirements can be more difficult without careful planning. To make sure that you're getting enough, consider investing in a vegan protein powder. These have been specially formulated for a plant-based diet and will get you closer to your daily protein quota. Just make sure that you continue to eat a varied and balanced diet which includes tofu, nuts, beans and pulses – all great sources of plant-based protein – instead of relying solely on the powder. You'll get plenty of other important nutrients from these whole foods, including fibre which supports gut health. Read our review of the best vegan protein powders below, then check out our vegan high-protein meals, healthy vegan recipes, how to follow a plant-based diet and 10 things I wish I knew before going vegan. Best vegan protein powders at a glance Best premium vegan protein powder: Hermosa Vegan Protein Powder, £67 / 1kg Best clean vegan protein powder: Dr Vegan Protein and Creatine Superblend, £26.99 / 450g Best pea vegan protein powder: WelleCo Nourishing Protein £29/300g Best hemp vegan protein powder: Free Soul Vegan Protein Blend, Chocolate £27.49/600g Best overall vegan protein powder: Protein Works Vegan Wondershake £24.99/750g Best flavour vegan protein powder: MyVegan Plant Protein Superblend, Caramel £22/560g Best vegan protein for fitness fanatics: Nuzest Clean Lean Protein, Coffee Coconut & MCTs £21.49/500g Best clear vegan protein: MyVegan Clear Vegan Protein, Strawberry, £18.99/320g Best vegan protein powder to buy in UK 2026 Hermosa vegan protein powder Available from Hermosa (£67) Best premium vegan protein powder Star rating: 5/5 This premium vegan protein powder really stood out for its refined formulation and smooth finish. Made from a carefully balanced blend of high-quality plant proteins, it mixes effortlessly with water to create a creamy, lump-free shake that feels indulgent rather than chalky. We especially appreciated that Hermosa uses high-quality, grass-fed whey, natural sweeteners, non-GMO sources, and avoids artificial additives, so it is easier to digest compared to other products we have tried. Both the vanilla and chocolate flavours are subtle yet still with a natural sweetness, making it ideal for daily use without becoming overpowering. It is also perfect for smoothies as the flavour won’t dominate. While it sits at a higher price point, the quality, taste and texture justify the investment for those looking for a more luxurious plant-based protein option. Available from: Hermosa (£67 / 1kg) Dr Vegan Protein and Creatine Superblend Available from Dr Vegan (£26.99) Best clean protein powder Star rating: 5/5 This no-nonsense vegan protein powder impressed us with its straightforward yet effective formulation. Designed for those who prioritise performance and transparency, it blends plant protein with added creatine to support strength, recovery and muscle function. We noted that the texture is smooth for a clean blend, though slightly thicker than standard protein powders, and it mixes well with both water and plant milk. A major plus for us was the minimal ingredient list, making it a great choice for anyone avoiding unnecessary fillers or sweeteners. Overall, it’s a solid, functional option for fitness-focused users. Available from: Dr Vegan (£26.99 / 450g) WelleCo Nourishing Protein Available from WelleCo (£29/300g), Cult Beauty (£29/300g) Best pea vegan protein powder Star rating: 5/5 We were genuinely impressed with the quality of this powder, made from a blend of pea and rice protein. The texture is silky and smooth when mixed with water, making this easily sippable as it is, no need to blend into a smoothie. One big pro for testers was the addition of pre- and probiotics, turmeric, açai powder and psyllium which combine to support energy levels and good gut health. Available from: WelleCo (£29/300g) Cult Beauty (£29/300g) Free Soul Vegan Protein Blend Chocolate Available from Free Soul (£27.49/600g), Amazon (£24.74/600g) Best hemp vegan protein powder Star rating: 4.5/5 There are a lot of extra benefits to this vegan protein powder. Created with women in mind, it contains maca for hormone balance, B vitamins for hair and nails, as well as magnesium, iron, calcium which support mood and energy. It also contains 20g protein per 30g serving. The flavour is rich and chocolatey, without being too artificial or leaving a cloying aftertaste. undefined Protein Works Vegan Wondershake Available from Protein Works (£24.99/750g), Amazon (£24.45/750g) Best overall vegan protein powder Star rating: 4.5/5 This vegan protein powder really stood out to our testers for quality, texture and taste. It becomes like a thick milkshake when mixed with water and doesn't taste too sweet, despite using the sweetener sucralose. It contains an impressive 20g protein per 25g serving and comes in at 94kcals. It's also a great keto option. undefined MyVegan Plant Protein Superblend Caramel Available from Holland & Barrett (£22/560g), Boots (£25/560g) Best flavour vegan protein powder Star rating: 4/5 If you've got a bit of a sweet tooth, this protein shake is for you. It has a strong caramel flavour that feels decadent, but with 21g protein per 28g serving, this is more than just a treat. Testers noted the easily digestible type of protein used and felt this offers a lot for the fairly low price. undefined Nuzest Clean Lean Protein Coffee Coconut & MCTs Available from Healf (£23.84/500g), Nuzest (£40/500g), Amazon (£40/500g) Best vegan protein for fitness fanatics This high-quality pea protein contains 9 essential amino acids and medium-chain triglycerides (MCTs) – a type of supplement popular among athletes and bodybuilders. As well as being keto-friendly, it provides 18g per 25g serving. We tried the flavour Coffee Coconut & MCTs which is more coconut than coffee but we found the combination a winner. undefined MyVegan Clear Vegan Protein, Strawberry Available from MyProtein (£16.49/320g) Best clear vegan protein This could be a great option if you're look for an alternative to the creamy protein shakes that are most common. This product is more akin to a squash and can be mixed with water for a light, refreshing drink. It has a lower protein content than many products we've tested so won't be a good option for high performance athletes or weightlifters but it still offers 10g of protein per serving. There's a wide choice of flavours on offer and we tried strawberry which we found fruity and refreshing. Available from: MyProtein (£16.49/320g) Related content Best biotin supplement UK Best protein bars Best magnesium supplement Best magnesium supplement for sleep Best collagen supplements Best probiotics UK Best protein powder Best vitamin D supplement UK Best greens powder Best matcha tea powders Best smoothie blender Best beauty supplements Best glucosamine supplement Best omega 3 supplement UK
The carnivore in your life needs to read this… 7 reasons why beans beat red meat
A nutritionist reveals why your high-protein diet might not be the right approach to better health
For more wellbeing guides, discover our 10 ways to boost energy, 12 fitness habits to kickstart a reset, a health expert's guide to serotonin, 10 gut health foods and how to eat 30 plants a week. I’ve always felt that beans are underrated, but the more I learn about nutrition (and what the science actually says), the clearer it is that beans are one of the most underrated ‘superfoods’ on the planet, especially when compared to red meat. While red meat is often celebrated as the ultimate protein, forming the core of the Carnivore diet, beans quietly win on every front in a head-to-head match with red meat. They pack a powerful punch in nutrition, sustainability, cost and health benefits. Read on to find out how and why beans consistently win over red meat. How much should I eat? The WHO suggests limiting intake of red and processed meat to no more than ~70g per day. This message is consistent with the NHS and other health bodies. The World Cancer Research Fund suggests 350-500g cooked red meat per week (about three portions) as a maximum. Conversely, there isn’t a strict upper limit for beans and legumes. Instead, the guidance focuses on including more beans and pulses regularly as part of a balanced diet, even daily (aiming for ½ cup cooked beans/pulses as part of your protein intake). This reflects their health and sustainability benefits. The only adjustment to be mindful of is that they can affect digestion, causing extra flatulence as the fibres are broken down. To avoid any discomfort, increase the quantity slowly, especially if you’re not used to eating beans at all. 7 reasons why beans are better for you than red meat 1. Beans will help you live longer Populations in the so-called ‘blue zones’ – places with exceptionally long average lifespans, like Okinawa and Sardinia – eat beans daily, favouring them over red meat. Researchers have found that each 20g increase in daily legume intake is associated with a lower risk of death in older adults. Red meat, on the other hand, is often linked with higher risk of heart disease, certain cancers and earlier mortality when eaten in large amounts. Beans bring not just protein, but fibre, antioxidants and phytonutrients – things that red meat simply doesn’t offer. 2. Their protein is more heart friendly Red meat is high in protein, but it also tends to come with saturated fat and cholesterol. Beans, by contrast, are free from cholesterol and low in total fat and saturated fat. A special fact about beans is that, when combined with grains like rice or bread, beans provide the complete amino acid profile, meaning you get all the essential amino acids, just as with animal protein. And, unlike meat, beans also contain iron, magnesium, potassium and folate, all of which support energy, muscle function and heart health. 3. They’re a high-fibre food Red meat contains no dietary fibre, whereas beans are fibre powerhouses, often containing 6-15g of fibre per cup. Daily recommended amounts of fibre are around 30g, but most of the population are nowhere near this target, so beans could really help. Fibre supports gut health, balances blood sugar and helps manage weight: the BeanMan study, where men replaced red meat with legumes, saw participants lose an average of 1kg, compared to 0.3kg in the control group. What’s more, studies consistently show higher-fibre diets are linked to lower risks of heart disease, diabetes and colon cancer. 4. There’s no contest in the sustainability stakes If you care about sustainability, this one is huge. Producing beef is one of the most resource-intensive food processes on Earth, responsible for some of the highest greenhouse gas emissions per kilo. Estimates put beef at over 20-27kg of CO2 equivalent per kilogram of meat produced. Beans? These are often under 2kg for the same weight, sometimes even less. What's more, beans enrich soil with nitrogen, reducing the need for fertilisers, meaning that eating beans isn’t just good for you, it’s good for the planet. 5. They provide a metabolic health boost Beans have a low glycaemic index and are packed with complex carbohydrates and fibre, which help stabilise blood sugar and insulin levels. This makes them especially valuable for preventing or managing type 2 diabetes. They are also linked to better cholesterol profiles; regular bean consumption can help lower LDL (bad) cholesterol. Red meat, particularly when processed or fatty, is associated with higher LDL cholesterol levels, insulin resistance and inflammation. 6. They’re economical and accessible This benefit shouldn’t be underestimated. Beans are one of the most affordable proteins in the world, often costing a fraction of beef. Despite their low price point, they are nutrient-dense, have a long shelf life and are incredibly versatile – think chilli, curries, stews, salads and dips. People even bake brownies with black beans and flapjacks with white beans! Pound for pound, beans give you more nutrition than almost any animal protein. 7. They win on variety and flavour Red meat is red meat. Beans come in endless varieties: black beans, kidney beans, lentils, chickpeas, cannellini, pinto, butter… the list goes on. Each has a slightly different nutrient profile, texture, taste and culinary tradition behind it. Historically, they have nourished civilisations, yet somehow get labelled as boring. That reputation is wildly undeserved. What red meat offers that beans don’t The complete protein profile Red meat contains all nine essential amino acids in optimal ratios, making it a 'complete' protein source. Beans are high in protein but lack certain amino acids (like methionine), so they need to be paired with grains for full coverage. More efficient source of iron The iron in red meat is haem iron, which is absorbed 2-3 times more efficiently than the non-haem iron in beans. This is especially important for individuals at risk of anaemia. Rich source of vitamin B12 Red meat is a rich source of vitamin B12, essential for nerve health and DNA synthesis. Beans contain no B12, so plant-based eaters need fortified foods or supplements. Higher levels of zinc and creatine Meat provides highly bioavailable zinc for immune function and creatine for muscle energy, nutrients that are either absent, or present in much lower amounts in beans. Fats for hormone health While excessive saturated fat is a concern, moderate amounts from lean red meat can support hormone production and fat-soluble vitamin absorption. What’s the best approach? The healthiest way to go is to keep your diet balanced and diverse. Try to eat beans daily if possible for fibre, plant protein and micronutrients. They’re not only underrated, they should be front and centre in healthy eating plans. Add small portions of lean red meat occasionally (once or twice a week) for B12, haem iron, and complete protein. Complement with fish, poultry, wholegrains, fruits and vegetables for variety and omega-3 fats. Keep processed meats minimal and focus on whole food sources. This way, you get the best of both worlds: the heart and gut benefits of legumes plus the unique nutrients from animal sources, without overloading on saturated fat or missing critical vitamins. More wellbeing content: How much red meat should I eat? Healthy bean recipes Are baked beans healthy? 20 high-protein vegetarian foods