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, £21.26 Best probiotics for convenience: ProVen Probiotics For Adults – 25 Billion, £12.11 Best liquid probiotics: Symprove Daily, £79.99 Best value for money probiotics: Vitl Daily Biotic, £10.69 Best everyday probiotic: JS Health Probiotic Multi-strain, £33.29 Best chewable probiotic: Holland & Barrett Live Friendly Bacteria, £7.99 Best probiotics supplements UK to buy 2026 Vitabright Advanced Bio-Cultures Complex Available from Amazon (£15.29), 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 (£15.29) 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 (£21.26) 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 (£21.26) ProVen Probiotics For Adults – 25 Billion Available from Amazon (£12.11), 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 (£12.11) Holland & Barrett (£13.46) Symprove Daily Available from Symprove (£79.99), Amazon (£53.99) 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 (£53.99) Vitl Daily Biotic Available from Amazon (£10.69, 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 (£10.69) Vitl (£14.99) JS Health Probiotic Multi-strain Available from JS Health (£21.99), Amazon (£33.29) 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) Holland & Barrett Live Friendly Bacteria Available from Holland & Barrett (£7.99) Best chewable probiotic Star rating: 3.5/5 If you don't like swallowing pills these probiotics are chewable for ease. Compared to other supplements in this list they contain a relatively low level of just 1bn CFU in total. The tablets have a flavour which on test we thought was similar to strawberry milkshake. Available from: Holland & Barrett (£7.99) 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, tablets and gummies. 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 put 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 New Leaf Biotin, Zinc & Selenium, £8.97 Cytoplan Hair, Skin & Nails, £44.99 Biocare Hair, Skin & Nail Complex, £38.95 Nutrition Geeks Biotin Growth+, £6.99 Perfectil SKIN, £18.95 Best Biotin supplements to buy 2026 Solgar Biotin 5000mcg Available from Amazon (£14.72), 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 (£14.72) Solgar (£24.53) 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 (£13.49), 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 (£13.49) Boots (£19) Does biotin help hair growth? 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. We included samples from various manufacturers, offering diverse formats such as capsules, tablets, gummies 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
Best vitamin D supplements UK 2025, 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 important as it helps us absorb calcium from our food, which is crucial for strong teeth and bones. Although a few foods do contain vitamin D (including oily fish and egg yolks), the main source for most people is sunshine. With the days beginning to get shorter in the UK, we're advised that a vitamin D supplement may be needed in the winter months when it's difficult to achieve the daily recommended amount through sunshine. In our search for the best vitamin D supplements we tried a range of capsules, sprays, gummies and liquids. 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, our friends at Good Food have a guide to the vital vitamins that you need. Jump to: Best UK vitamin D supplement at a glance Best UK vitamin D supplement 2025 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, £7.99 Best vitamin D for those requiring a high dose: Vitabright Vitamin D3, £15.99 Best liquid vitamin D: Zooki Vitamin D, £24.99 Best spray vitamin D: BetterYou D3000+K2, £7.45 Best affordable vitamin D capsule: JS Health Vegan Vitamin D, £19.99 Best blowout vitamin D capsule: Zooki Vitamin D3+K2, £21.99 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 vitamin D gummy: Nutrigums Delicious Vitamin D3 Gummies, £9.99 Best UK vitamin D supplement 2025 ZipVit Vitamin D3 4000iu Available from ZipVit (£7.99), Amazon (£8.49) 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 (£7.99) Amazon (£8.49) Vitabright Vitamin D3 Available from Vitabright (£15.99), 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 (£15.99) 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 (£7.45) 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 (£7.45) 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 (£23.49) 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 (£23.49) Vitl Vitamin D3 Available from Vitl (£5.95), Amazon (£6.15) 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 (£5.95) Amazon (£6.15) 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) Nutrigums Delicious Vitamin D3 Gummies Available from Nutrigums (£4.99), Amazon (£8.49), Superdrug (£9.99) Best vitamin D gummy Star rating: 3.5/5 A gummy can be an easy way to fit a supplement into your routine if you don't favour capsules. Each daily dose contains 25mcg (500% NRV) of vitamin D3, as well as coconut oil to help absorption. Something to be aware of is that gummies aren't generally considered as efficient a delivery mechanism as capsules, and these are higher in additives than some other supplements in this list. Available from: Nutrigums (£4.99) Amazon (£8.49) Superdrug (£9.99) 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. To test supplements, we first assess the listed ingredients against a set of strict criteria to see how they comply for dosage of vitamin D and any other vitamins listed. We also look at any other ingredients included which might act as delivery mechanisms, and whether the supplement contains oil as this is needed for the vitamin D to be delivered effectively. We test the sample, first looking at the packaging to see how it scored for sustainability. We then score factors including taste, smell, how large the dosage is, and how easy the supplement is to incorporate into our 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 protein bars 2025, 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 2025 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, £15.99 for 12 Best fruity protein bar: Battle Bites high-protein bar jaffa bake flavour, £19.99 for 12 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 2025 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 (£25.61 for 12), Ocado (£2.70 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 (£25.61 for 12) Ocado (£2.70 for 1) Protein Works Loaded Legends choc fudge flavour Available from Protein Works (£1.49 for 1) and (£15.99 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. Battle Bites high protein bar jaffa bake flavour Available from Boots (£2 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: Boots £2 for 1 33 Fuel Eroica natural protein bar Available from 33Fuel (£21.99 for 5) Best protein bar for building muscle Star rating: 4/5 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 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 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
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
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. Sponsored by Absolute Collagen Get a Marine Collagen Skincare Bundle at Absolute Collagen and enjoy 20% off, plus a £100 free gift. In today’s world, skincare routines are all about smart choices. Which is why collagen remains a must-have for anyone looking to support glowing skin from within. Supplement subscriptions at Absolute Collagen will have you looking and feeling your best, as they can promote hair growth, skin hydration, wrinkle repair and more. Subscribe now and you'll get 20% off your first order, as well as a free gift worth £100. Plus, enjoy an exclusive extra 10% off supplement subscriptions with code AC0126SUPP-OLIVE (new customers only, does not include Sculpt pre-order. Ends 28 February.) Choose a Marine Collagen Skincare Bundle to enjoy 20% off today. 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, how they taste, and whether they’re worth the cost. 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 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, £49 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, £22.40 Best blended collagen Best blended collagen: NaturesPlus Collagen Peptides, £22.99 Best collagen supplements to buy in UK 2026 Best marine collagen Hunter & Gather Rise & Glow Collagen Daily Beauty Tonic Available from Ocado (£38), Healf (£36) 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 (£52.50) 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 (£52.50) 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 (£22.10), 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 (£22.10) Healf (£28) Best blended collagen NaturesPlus Collagen Peptides Available from Amazon (£24.95), Healf (£22.04) 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 (£22.04) 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. Related content Best ashwagandha supplement UK Best supplement for sleep Best vegan protein powder Best magnesium supplement Best probiotics UK Best protein powder Best vitamin D supplement UK Best greens powder Best matcha tea powders Best smoothie blender Best portable blender Best Nutribullet Best Ninja air-fryer Best small air-fryer Best dual air-fryer Best beauty supplements Best glucosamine supplement Best omega 3 supplement UK
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 for kids: Maxmedix Omega 3-6-9 gummies for kids, £18.49 Best omega 3 gummy supplement: Novomins Omega 3-6-9 vegan gummies, £19.99 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) Maxmedix Omega 3-6-9 gummies for kids Available from Weight World (£18.49), Amazon (£16.64) Best omega 3 supplement for kids Star rating: 3.5/5 Suitable for children aged three and upwards, these gummies come in a cute bear shape that appealed to our testers. We tried the strawberry and raspberry flavour which we liked but didn't love. The sweet flavour inevitably means a higher sugar content which is something to watch out for, especially for children. This supplement contains a combination of omega 3-6-9. Available from: Weight World (£18.49) Amazon (£16.64) Novomins Omega 3-6-9 vegan gummies Available from Novomins (£19.99), Amazon (£11.47) Best omega 3 gummy supplement Star rating: 3.5/5 On test we found taking two of these gummies a day easy thanks to the pleasant orange flavour. The supplement uses a vegan source of omega 3 rather than fish oil, so could be a good option if you're averse to fish flavours or have a vegan diet. It contains omega 3-6-9 rather than just omega 3. Available from: Novomins (£19.99) Amazon (£11.47) 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
"I'm in my moderation era, and I've never been happier or healthier"
There’s been a gradual shift away from the mantra of 'go hard or go home'. Now we’re more likely to choose balance over blowout, and feel all the better for it.
You might be interested in these lower-effort ways to improve your wellbeing, from kickstarting a fitness regime or choosing foods to fight fatigue to moderating your protein intake or avoiding fad food trends. For years, if burning the candle at both ends was a person, it would have been me. I wore burnout like a badge of honour and played the 'life and soul of the party' role a little too convincingly. At the end of the year I would create punishing resolutions that I would almost certainly fail at because they were never quite built for real life. Then a shock redundancy rattled my sense of identity, I hit my 30s, and a serious accident meant I had a lot of time reflecting on how I wanted my body, brain and life to feel going forward. Somewhere in all of that, I slipped quietly into what I call my moderation era, a concept that focuses on balance and sustainable habits as opposed to living life in extremes. So, is this just maturity or something bigger? Among my friends, there’s a feeling our generation has lived through something unusually intense. We were raised on hustle culture, told success meant constant busyness, and sold the idea that the best years of our lives should involve bottomless brunches and striving endlessly for some shinier, thinner, fitter self. Then a pandemic hit, life got quieter, work felt more precarious, and mental health deteriorated at a much greater rate. And it’s not just me. You can see this shift everywhere: people drinking less, choosing earlier nights, opting for walking outdoors versus annihilating themselves in HIIT classes, and prioritising how they feel over how they look. You just need to look at some of the biggest wellness trends of last year to see this shift. Like quiet quitting, where people began reassessing what healthy ambition actually looks like, or microshifting, the idea of working in flexible bursts around other non-work elements of your life. Dopamine menus gave language to activities that lifted people’s spirits, while 'slow living' came to the fore as people searched for meaning and balance in a fast-paced society. Many of us have come to the same conclusion, that pushing and overdoing it doesn’t actually make us happier. And for me, that shift has shown up most clearly in the everyday habits that now shape my life. Moderating alcohol The biggest change I’ve made has been to how I drink. I haven’t stopped completely – full sobriety doesn’t suit my lifestyle – but I’m far more intentional in when and how I drink. Confronting your drinking habits can be uncomfortable, but you might notice unintentional rituals that go overlooked, like the automatic glass of wine after a stressful day, or seeking the buzz of a cocktail as a social comfort blanket. A brilliant former colleague, Millie Gooch, founded the Sober Girl Society, and her guided journal <a href="https://www.amazon.co.uk/Booze-Less-Rethinking-Drinking-Curious_A/dp/1797231227/ref=pd_bxgy_thbs_d_sccl_2/524-1330542-5422836?pd_rd_w=8hdKc&content-id=amzn1.sym.ec630614-3f9e-4b7f-ba9a-fe89f8e4113f&pf_rd_p=ec630614-3f9e-4b7f-ba9a-fe89f8e4113f&pf_rd_r=HHGW8BXNY65K7MD99JC7&pd_rd_wg=49rB9&pd_rd_r=d53243ff-49e3-4c24-bb3a-079c3be68af6&pd_rd_i=1797231227&psc=1&tag=olivemag-21&ascsubtag=olivemagazine-277280" target="_blank" rel="sponsored">Booze Less genuinely helped me reassess my habits (Rosamund Dean’s Mindful Drinking is also excellent). The surprising thing? I actually enjoy drinking more now. There’s no ‘hangxiety’, I can count my hangovers this year on one hand, and my weekends feel like weekends. The evidence supports it: data shows younger adults are drinking far less than previous generations, and even modest reductions in alcohol are linked to better sleep, improved mood, lower anxiety and reduced long-term health risks. Easier exercise For most of my twenties, exercise was punishment, a transaction: burn calories, shrink body, be 'good'. I was much heavier then and forced myself through workouts that weren’t built for my body. My knees hurt, I felt breathless and embarrassed, and every session seemed to confirm that I was 'bad' at exercising. I remember a bootcamp instructor once telling us we needed to “work hard enough to burn off breakfast”, and something in me recoiled. The idea that movement existed purely to erase nourishment felt wrong. This ignited something in me, and I began researching weight training and resistance work. I chose this not because it changed how my body looked, but because it made me feel strong in it. And when I had my accident last summer and landed in hospital recovering from two major surgeries, that strength work mattered in ways I could never have predicted. Post-surgery, I developed an entirely new relationship with movement. Instead of pushing myself to exhaustion, then giving up (and repeating that vicious cycle), I focused on rebuilding well, improving form and mobility, lowering pain and showing up. I started celebrating the small things, like movement in my toes and standing on one leg. In my moderation era, exercise doesn’t exist to punish, but instead acts as a huge marker of how I’m doing emotionally. When I’m overwhelmed, my routine slips, and when I’m steady, I can feel it in my training. I lift because it makes me feel powerful, grounded and genuinely proud of my body. There’s a practicality to this too. Research consistently shows that sustainable, moderate exercise routines are more likely to be maintained long-term (a notion sometimes referred to as the 'Goldilocks Zone'), while the NHS links resistance training to improved mobility, strength, bone health and mental wellbeing. Eating enjoyably I’m a 90s child who watched her mum endure slimming clubs, endless weigh-ins and fad diets, and I absorbed all of it. I’ve yo-yoed up and down most of my life, and I was determined entering my moderation era to regain control of my nutrition. As a survivor of WeightWatchers, where bananas and avocados were the enemy and your happiness for the week rested on a number, my relationship with food has taken years to untangle. I began working with a nutritional therapist who helped me unpick that thinking. I wanted to lose weight and keep it off, but the only tools I’d ever had were restriction, guilt and a 'start again on Monday' mentality. She said something that rewired my brain: “You can’t sustainably change your body from a place of hatred. You have to learn to respect it first.” So, I shifted my mindset. Not 'weight loss so I’m smaller', but 'weight loss so I feel better in my body' – and so I could walk further (ironic, given I later broke my leg), sweat less, sleep better, move more. I stopped chasing the fantasy version of myself and started caring for the real one I actually live in. Moderation came next. I had to unlearn moralising food after years of it being 'good' or 'bad', and it takes time to undo that mindset. Now, I try to focus on consistency and balance over perfection, eating in a way that actually supports my life. I don’t categorise food anymore, instead I think of it in terms of how nutrient-dense something is. Some meals nourish me more and keep me fuller for longer, while some are just more joyful and celebratory. But both have a place in a sane, liveable life. Moderation also meant relearning hunger and fullness cues – not easy when you’ve spent years overriding them due to deafening 'food noise'. Now, I try to focus on consistency over perfection. I don’t track everything like I used to (or negotiate with a slice of cake like my life depends on it). I eat, I notice how I feel, and I move on. Some weeks feel balanced, some don’t, and I no longer spiral when life isn’t textbook wellness-perfect. Weight cycling, repeatedly losing and regaining weight, is linked in research to poorer mental health and potential metabolic and cardiovascular impact. Balanced, flexible eating tends to support wellbeing better. Balancing work and life The way we work is one of the biggest ways many are living in a more moderate and mindful way. It’s something I’m still working on. My relationship with ambition is complicated. I’ve always been driven and I love what I do, but for a long time my worth was tangled up in output. I was one of those students in the incredibly earnest and now slightly embarrassing National Academy for Gifted and Talented Youth (abolished in 2010, probably for good reason), which in hindsight set me up for a lifetime of pressure. For years, my entire sense of self rested on how hard I worked, or the title in my email signature. And then I lost my job quite suddenly, just weeks before my wedding, and I went into free fall. Who was I if I wasn’t that person any more? I’d convinced myself I was irreplaceable. Spoiler: no one is. People meant well when they said, “You’ll get something instantly,” but I didn’t. I went almost five months without steady work, my confidence eroding. And self-employment exposed every bad habit I’d ever had, particularly procrastination and burnout. In the spirit of balance, I sought the help of a brilliant work coach, Sarah Cave, who helped me see that healthy ambition isn’t about speed or volume, but sustainability. And that’s where rest finally came in. It used to feel like an indulgence I had to earn. But now I go to bed earlier, finish work at a reasonable time (most of the time), and take days off. There’s solid science behind this. Chronic stress is linked with anxiety, poor sleep, immune issues and cardiovascular risk, while real rest helps regulate mood and our nervous system. Moderation hasn’t dimmed my ambition or made me less passionate, but it has reframed what success looks like (and it’s not a rung on a career ladder). Instead, it’s great work-life balance and a job I love that doesn’t leave me on the brink of burnout. So no, my moderation era hasn’t turned me into a beige version of myself. I haven’t stopped caring, or striving, or enjoying the good stuff. I’m still figuring it out. I still get it wrong. But I feel steadier, healthier and more myself than I ever did. M0re wellbeing guides 7 of the worst things I've eaten in the name of health in 2025 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
How we’ll be looking after our health in 2026
In 2025 we embraced several health trends, from adding more fibre to our food to getting social in saunas. But what does the world of wellbeing have in store for the next 12 months? Find out what we’ll all be doing in 2026.
Get more advice and expert input with exercise: read our articles on the best Pilates exercises to try (and how to know you’re doing them right), 12 fitness habits to kickstart your regime reset and digestion and exercise: the common mistakes you’re making. In the past year, there have been quite a few monumental shifts in our health and wellbeing – weight loss jabs like Ozempic hit the headlines and our high streets, while biohacking became the latest buzzword for anyone who wanted to boost their health, fitness and performance with the latest tech and advanced supplements. But the overall trend emerging for 2026 is that we’re taking a step back from all those extremes. We’re looking at making life easier, integrating diet and fitness more fully into our existing regimes rather than pushing boundaries or overhauling our lifestyle in pursuit of a particular goal. In fact, this year is all about making subtle tweaks to improve your health and wellbeing rather than clearing the decks to work on a whole new you. Find out how you can slow down and still stay healthy over the next 12 months. Count colours not calories In 2025, we were encouraged to eat 30 different plants a week – and with good reason. People who eat 30 different plant foods every week have better gut microbe diversity than those who eat less than 10. “Higher microbial diversity is associated with better metabolic health markers and improved glucose regulation,” says Alex Glover, senior nutritionist at Holland & Barrett. But hitting that target of 30 plants a week can feel quite intimidating. The good news is the goal for 2026 is to ‘eat a rainbow'. This means eating plant foods from every colour of the rainbow to vary your intake of vitamins, minerals and phytonutrients – active plant chemicals that have beneficial effects on your health. It’s not a new idea, but more of us are now embracing it for its simplicity. Priya Tew, specialist dietician from Dietitian UK, says, “Eating a range of colourful fruits and veggies removes the idea of having to count or track your plant foods, which can feel overwhelming. But you don’t have to eat a full rainbow at every meal – it’s what you do more often that matters.” Go for diversity over quantity, so try to eat something red, green, yellow, orange, blue, purple – plus white and brown – at least once a day. “Use frozen fruit and veg for ease,” says Priya. “A bag of colourful berries or mixed vegetables can help you get a range of colours in.” We’re finally moving away from counting calories too, focusing on food quality and variety instead. Alex says, “This approach increases nutrient density, supports gut microbe diversity and improves satiety, which often makes calorie control easier. This encourages people to eat more nutritious foods, rather than restricting themselves. It’s a far more positive way of eating to sustain your long-term health.” Get in a pickle Fermented foods have exploded in popularity over the last few years, thanks to their delicious spicy flavour and positive effect on gut health. Most of us already know about kimchi and sauerkraut – and may even have a jar in the fridge – but pickled foods are now having their moment in the wellbeing spotlight. Pickled vegetables are a type of fermented food, but there are different varieties; those pickled in vinegar and those pickled in brine. “While vinegar pickling is a common method, true fermentation in brine enriches them with beneficial probiotics for your gut,” Dr Marily Oppezzo told Stanford Medicine. Vinegar pickling can actually kill off the good bacteria, but vinegar-pickled foods still have health benefits. Some research has found consuming vinegar can reduce post-meal glucose spikes and help you feel fuller for up to two hours after eating, while other studies revealed regularly eating pickled vegetables can reduce your risk of developing diabetes. Drinking pickle juice can also help ease muscle cramps and improve post-exercise recovery – no wonder it has become so popular among athletes. But don’t overdo it. Priya says, “Adding vinegar, salt, sugar and spices to foods makes them a lot saltier, so it is key to eat them in moderation. Add a spoonful to your plate rather than making then the star of the meal.” If you want to keep an eye on how much salt you’re consuming, try making your own pickled veggies. Choose planet-friendly protein Protein is an essential part of a healthy, balanced diet, but our needs go up as we get older, get active or get hench. No wonder there’s been a boom in high-protein foods on supermarket shelves. But eating a lot of protein, especially animal protein such as red meat or whey protein from milk, has a significant impact on the planet. We now know meat and dairy products have the biggest negative effect of all foods on the environment – according to the UN’s Food and Agricultural Organization, they’re responsible for 14.5% of all global greenhouse gases. But scientists have developed a way of eating that allows both people and planet to thrive. The planetary health diet (PHD) is the world’s first diet that combines human health benefits with the sustainability of the planet. The result is a largely plant-based diet, with small amounts of meat, fish and dairy. A recent report found if everyone followed the PHD, this could save 40,000 lives a day and reduce food-related emissions. And don’t worry that you need to eat animal protein to hit your daily goals – plant proteins can provide all the protein you need, including essential amino acids (the building blocks of muscles). A growing body of research has found plant proteins perform as well as animal proteins at building and maintaining muscle strength. So, which plant proteins should you choose? “The best options are natural plant proteins, like beans, lentils, tofu, tempeh, mycoprotein, nuts and seeds, rather than fake meat alternatives, as these can be heavily processed,” Priya says. “You can definitely meet all your protein needs on a plant-based diet, but you will need to plan your meals a bit more and focus on the variety of foods you eat.” Needs some more inspo? Check out the hashtag #banginsomebeans to find out how to up your protein intake next year without increasing the cost. Boost not burnout How many times have you heard about burnout this year? It seems to be our number one health concern, but how many of us actually know what burnout is? The term is often used to describe feeling overwhelmed with stress, but experts say burnout is not the same as stress. Dr Claire Ashley, a GP, neuroscientist and burnout specialist, says, “Burnout is the end point to a very prolonged period of stress. We can normally recover from short-term stress after going on holiday, for example, but burnout is different. You might both care too much and don’t care at all about work, other people or yourself. But you’re too emotionally exhausted to do anything about it.” You can recover from burnout, but it can take a long time – and a lot of professional support. “That’s why it’s so important to manage our stress levels,” says Dr Ashley. “But it has to be something quick, easy and accessible, otherwise we won’t do it.” Her first tip for 2026 is to get outside at lunchtime. She says, “This reduces levels of the stress hormones adrenaline and cortisol. In turn, this can improve sleep, which is one of the first things to suffer when you’re under extreme stress.” You can tackle a negative culture at work by sharing gratitude, like positive feedback from a client, to give everyone in your team a dopamine boost and help improve their mental health. Dr Ashley also recommends “completing the stress cycle” at the end of every day. This could be playing some loud music when you get in the car (headbanging optional) or having a shower and getting changed as soon as you get in from work. She says, “Over time, it doesn’t matter how stressed you feel – your body will learn that work is done and now it’s time to relax”. Balance not blowout More Brits are now drinking decaf coffee, or drinking it more often, while around a third of us are ‘zebra striping’: alternating between alcoholic and alcohol-free drinks on a night out. We’ve become a nation of moderation when it comes to our wellness, and this habit will continue in 2026, particularly with fitness. Monty Simmons, a personal trainer and specialist in biomechanics, believes people are turning away from extreme, competitive exercise regimes like Hyrox or the 75 Hard Challenge and are now looking for natural ways to work out that fit more easily into our daily lives, with a focus on sustainability and injury prevention. “The idea of going for a long run or doing an intense workout when you’ve had a tough day at work isn’t realistic. It can also lead to injury through overtraining,” says Monty. This mindset can actually put us off exercise, so we end up doing nothing. Instead, we should aim for some stretching and a bit of movement every day. Monty says the idea is to find an exercise you enjoy rather than signing up for something like a triathlon to motivate you. “Start off by going for a 10-minute walk every day – everyone has enough time to do that – and when that feels good, you can start adding in more exercise,” he says. But don’t do too much, too fast; the goal is to integrate fitness into your life rather than changing your life to do more exercise. You can find exercises to improve your digestion, weight loss or kickstart your new year here. Overall, the goal for 2026 is to find wellbeing rituals, such as eating sustainably and exercising mindfully, to make us feel good and that we can stick to. “When we choose healthy habits that are more manageable, we reduce the pressure on ourselves to perform and make space for consistency,” says Lina Chan, director of women’s health at Holland & Barrett. “It’s these small, steady actions – not the moments of over-commitment – that build resilience, shape our long-term health, and create meaningful transformation.” We’ll raise a glass (of 0% beer) to that. M0re wellbeing guides 7 of the worst things I've eaten in the name of health in 2025 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 10 natural remedies for hayfever to try What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
A personal trainer busts your festive exercise excuses
How to stay in shape over the festive season – without having to miss out.
Dark days can leave many of us feeling tired and uninspired in winter. However, there are lots of wholesome things you can try at home which may improve your mood, energy levels and overall health. Read our best baking ideas, winter comfort food recipes and best recipes for a healthy gut. Plus, discover our best spots for winter sun. It’s a familiar story, starting with just a couple of innocent drinks at the office Christmas party, via sprawling on the sofa eating a family size box of chocolates while watching the King’s speech, and finishing with you wondering where your fitness went as you enter January sluggish and a few pounds heavier. For most of us, debauched December will mark a departure from the usual routine as invites to parties, dinners and reunions come thick and fast, making it impossible to stick to your regular exercise plan. This explains why one leading gym chain reports that 30% of its quietest days are in December. According to the British Dietetic Association, weight gain over the Christmas period can be up to 2.3kg, with further research suggesting it’s common to retain around half of this. However, with a bit of planning, you can navigate the challenges and enjoy the festivities without going too far off track. If the "Great Lock-in" favoured by Gen Z seems a little extreme, here is my advice to help you overcome the excuses that might put a festive freeze on your fitness. Excuse #1: There’s too much to do for Christmas – I don’t have time for fitness! This might seem like an overly simple solution, but set your alarm 30 minutes earlier several times each week to get up and exercise. You will quickly adjust and find that the endorphin boost from early-morning exercise gives you more energy for the rest of the day. Using one of the many free apps on the market will enable you to find a workout that matches not only your current fitness level and goals, but also the equipment and time you have available. High-intensity interval training, or HIIT, is a great option if you’re short on time. Studies show that cutting down the time you spend exercising doesn’t have to result in cutting down on results – it’s all about time-efficiency. Additionally, remember that all exercise counts. So, when you’re at work, take a power walk in your lunch break, and when you’re out Christmas shopping, take the stairs instead of the escalators or lift. Park your car at the furthest point away from the shops and make the most of the farmer’s carry – a great exercise for the whole body – with your shopping bags. Excuse #2: I’ve eaten a big meal just before my usual exercise slot – I’ll make myself ill if I go for a run now! Intense exercise after eating is definitely a no-no. It will divert blood from the gut to supply oxygen to working muscles and to the skin to dissipate heat, so your body will struggle to break down the food, potentially resulting in stomach cramp and nausea. However, gentle exercise actually aids digestion, helps to moderate blood sugar levels and can lift your mood if things are becoming somewhat hectic. A relaxed hike, a slow bike ride or a yoga session would all fit the bill. Excuse #3: I’m hungover. No exercise today. Unfortunately, it appears that exercise doesn’t speed up the metabolism of alcohol, but it can help to buffer the common symptoms. By improving blood circulation, stimulating the release of endorphins, and occupying your conscious thoughts, exercise can help to distract from the discomfort of a hangover. Research shows that a hangover can reduce your physical performance level and also impair your cognitive ability, so it would be wise to avoid intense activities, particularly those requiring a degree of coordination. Excuse #4: The in-laws are staying – I can’t go to a class when I’m hosting. Move the focus away from solo fitness to fun activities for the whole family with a few cunning Christmas gifts. From Nintendo Switch Sports or Swingball to Twister or a boxing reflex ball, a left-field present will enable you to keep everyone happy (and active). Failing that, tell them to take a hike! A walk of just 15 minutes can reduce chocolate cravings, so taking the whole family out for a stroll in the crisp winter air is great both for bonding and for your waistline. Excuse #5: I’ll pick it back up in January – Christmas isn’t the time for exercise. There is actually a degree of logic to this. Even elite athletes build rest periods, known as 'deloading', into their training programmes. This helps to avoid the symptoms of overtraining, like injury and mental fatigue. In fact, deloading can lead to longer-term improvements in overall performance. A recent Finnish study investigated the impact of taking a break on strength and muscle tone, showing that a break halfway through a 20-week training plan had little effect, with results similar to a control group who completed the whole plan in one continuous block. As long as you get straight back on the horse after the festivities, you can still achieve your fitness and weight-loss goals. Trainer's top tips At the buffet, steer clear of the rich dips such as sour cream and taramasalata. Opt instead for salsa or tzatziki, at only around 5-10 calories per portion. Spicy drinks, such as a bloody mary, won't stimulate your appetite nearly as much as sweet tipples, and seasonal protocol is on your side, with a medium sherry weighing in at only 60 calories, compared with 95 for a glass of wine, 120 for a rum and coke and up to 500 for a cocktail. In terms of grocery shopping, remember that many shops will only be closed for one day (if at all) – so don't overstock, buy only what you need, and don't go food shopping when you're hungry. Take the skin off the turkey, dry roast the spuds, steam the vegetables, make custard with skimmed milk and eat your Christmas cake naked (removing the icing and marzipan) to reduce calorie intake while still enjoying traditional fare. Despite the feast, you’ll probably wake up feeling peckish as your blood sugar level will have peaked and then dipped. Rather than skipping breakfast in an attempt to compensate for the previous day, opt for a healthy choice to avoid the binge-fast cycle, which is a recipe for weight-gain disaster. The bottom line… Research shows that a balanced approach is the best course of action with exercise during the festive period, effectively allowing you to eat your cake and have it too. The key takeaway is not to worry too much about the amount you exercise or eat between Christmas and New Year – it’s what you do between New Year and Christmas that really counts! More wellbeing reads... 7 of the worst things I've eaten in the name of health in 2025 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 10 natural remedies for hayfever to try What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
What to eat and what to avoid to preserve your gut health through the festive season
Because nothing spoils a party like a bad stomach
Read 7 of the worst things I've eaten in the name of health in 2025, discover winter comfort food recipes, and best recipes for a healthy gut. Plus, find out some of the best spots for winter sun. The festive season goes hand in hand with indulgence – meals out, mince pies and celebratory drinks. While these traditions bring joy and taste delicious, they can also wreak havoc on your digestive system. From indigestion and constipation to an imbalanced gut microbiome, holiday habits often challenge our gut health. The good news? With mindful choices, you can enjoy the festivities without discomfort. Here’s a nutritionist’s guide to what to eat and what to avoid to keep your gut happy this Christmas. Why gut health matters Your gut is home to trillions of microorganisms – collectively known as the gut microbiome – that play a vital role in digestion, immunity and even mood regulation. When balanced, these microbes help break down food, produce essential vitamins and protect against harmful bugs. However, festive food habits like overeating, excess sugar and alcohol can disrupt this delicate balance, leading to bloating, constipation and fatigue. Around 70% of your immune system lives in the gut. At a time when colds and flu are circulating, and when you may be short on sleep or under stress, a balanced gut can help strengthen your defences. A thriving gut microbiome supports steady energy levels and balanced moods. Disrupting that ecosystem with excessive alcohol, rich foods or irregular eating can make you feel tired, heavy and sluggish. The challenge of festive feasting Big celebrations can be particularly tricky as we often eat different foods at different times from our usual routine. This can overwhelm the digestive system, slow gastric emptying and cause bloating or discomfort. Sudden changes in diet, such as switching from balanced meals to rich, high-fat foods can upset the delicate balance of bugs in the gut, reducing beneficial bacteria and increasing the risk of indigestion and constipation. To minimise these effects, aim for smaller portions, maintain some consistency in meal timing, and gradually introduce indulgent foods rather than diving headfirst into the tub of chocolates! The gut health goodies The following traditional Christmas foods have great gut health benefits: 1. Fibrous plant foods Fibre really is your friend! It adds bulk to the stool which helps prevent constipation and feeds the beneficial bacteria in the gut. Brussels sprouts may not be everyone’s favourite but including cruciferous vegetables like sprouts and red cabbage and roasted root veg such as sweet potatoes, parsnips and carrots will help digestion and provide vitamins, minerals and antioxidants. Fruits like apples, pears and satsumas, plus dried fruit, nuts and seeds synonymous with Christmas such as cranberries, dates, chestnuts and walnuts all contain valuable fibre and provide a healthier option as a snack or for something sweet. 2. Fermented foods Fermented foods contain probiotics which support balance in the gut. Try including fermented foods like sauerkraut, kimchi or pickles. Their acidic, slightly sharper taste provides a welcome contrast to the rich foods and a perfect accompaniment to a cheeseboard. Consider making kombucha as a healthier alcohol-free drink. 3. Prebiotic rich foods Prebiotics are a type of fermentable fibre that feed the beneficial bacteria so they flourish and exert all the beneficial effects. Garlic, artichoke, bananas, oats and asparagus are all good examples of prebiotics that you can sneak onto your Christmas menu. Try serving asparagus as a canapé or making a garlic dip to serve with crudités. 4. Spices Spices like ginger, cardamon and cinnamon are commonly used in Christmas recipes and have anti-inflammatory properties that can help soothe and calm an irritated gut. They are a great option as a herbal tea, festive latte or added to porridge or soups. 5. Water Staying hydrated is one way to keep your digestive system functioning smoothly. Drinking water with meals, as well as between them, can help ease digestion and help prevent that heavy, bloated feeling. Try to sip water throughout the day and watch out for too much carbonated/fizzy water as this can introduce extra gas and exacerbate bloating. 6. Lean proteins Lean proteins are easier on the digestive system compared to fatty cuts of meat or rich, creamy dishes. They also pair well with fibre rich sides dishes, creating a balanced plate that promotes steady digestion. Choose turkey, chicken, fish and plant based proteins. They are less likely to cause acid reflux or heartburn than a high fat option such as sausages or baked cheese. The gut health baddies These festive foods and drinks are more likely to lead to digestive problems: 1. Ultra processed foods Avoiding ultra processed foods at Christmas can be challenging because they are everywhere. Where possible cook from scratch and read labels. Instead of crisps or chocolate, offer nuts, seeds and dried fruit to keep blood sugars a bit more balanced. While it’s hard to avoid them entirely, try making your own mince pies or Christmas desserts. 2. ‘Party food’ Nothing screams Christmas better than a pretty array of canapés, but shop-bought festive faves like cheesy puffs and sausage rolls are usually packed with additives that can actually dwindle down the number of beneficial bacteria that reside in the gut. This can leave you feeling bloated and uncomfortable. 3. Alcohol Alcohol irritates the gut lining, disrupts microbiome balance and contributes to dehydration – worsening constipation and bloating. If you drink, choose low or non-alcoholic alternatives, and alternate with water. Enjoy yourself without overdoing it The festive season doesn’t have to mean digestive distress. By prioritising fibre, probiotics and hydration – and limiting processed foods, heavy fats and excess alcohol – you can enjoy every celebration while keeping your gut happy. Remember, gut health is about balance, not restriction. Small, mindful choices will help you feel energised, comfortable and ready to embrace the joy of the holidays. Don’t forget that eating slowly, staying active and managing stress can all support the gut too.
We tried the pre-party products that claim to prevent a hangover before you start drinking
Who better to investigate whether you can stop a hangover before it starts than a health writer married to a pub owner?
Looking for ways to feel better? Read our list of the 10 most hydrating foods and find out more about the latest functional ingredients in your drink. There are also a host of natural energy boosters for you to try. I absolutely cannot hack a hangover. In my early twenties, I could stay out until closing time, inhale a kebab and still be at my desk by 9am. Now? If I haven’t adequately prepared myself, I’m out of action for two full days afterwards. And while I doff my hat to the many now embracing sobriety, it isn’t something that quite aligns with my life. After all, an espresso martini with the girls or a great glass of wine with my husband is one of my favourite pastimes. It also doesn’t help that said husband is a restaurant and pub operator, meaning we’re enthusiastic supporters of the hospitality industry, and genuinely believe that popping in for a drink counts as doing our civic duty. This means I’ve entered my strategic drinking era: a bit of prep in the hope of waking up without a splitting headache. But does any of it actually work? Can what you eat, or take, beforehand really make a difference? The hangover preventions everyone’s talking about 1. Korean pear juice This naturally sweet drink has had a full marketing makeover, now packaged and promoted as a sleek, pre-drinking hangover solution. Korean pear juice, made from nashi pears, claims to support alcohol metabolism, based on a small Korean study which found that participants who consumed pear juice before drinking around 540ml of spirits reported reduced hangover severity, alongside improvements in concentration, memory impairment and sensitivity to light and sound, compared with a placebo. Another Australian study suggested that compounds in Korean pears may influence the activity of alcohol dehydrogenase and aldehyde dehydrogenase, the two key enzymes involved in alcohol metabolism – helping the body process alcohol more efficiently. This has fuelled a wave of products like PrePear, Nashi Recovery Pear Juice and Seoul Tonic all claiming that drinking pear juice before alcohol may lead to a fresher morning after. But moderation still matters. “It’s one of the few hangover-related claims with some physiological backing, but it’s not a miracle fix,” explains registered nutritionist Zara Hiridjee. “Timing also seems to matter. It appears more effective when consumed before drinking rather than after.” Different brands vary a little in texture and taste, but they come in handy and portable single-serve packaging and are long-life. As they’re recommended to be drunk 20 mins in advance, I slipped a pack in my handbag to drink on my way to a friend’s celebration. From £2.60 per drink, they’re comparable to other ‘functional’ drinks on the market – and certainly cheaper than a lost day’s freelance work. What’s more, whether it was the magic pear juice or mixing a couple of alcohol-free drinks into my evening, I felt absolutely fine the next morning! 2. Milk thistle Milk thistle is often marketed as a 'liver detox' supplement, but the science is a little more nuanced. While some studies indicate that its active compound, silymarin, has antioxidant effects on liver cells, the British Liver Trust says there isn’t enough evidence to confidently claim it works. And it’s certainly not a case of popping a capsule before a prosecco-fuelled Christmas party and expecting your liver to feel grateful the next morning. Nevertheless, I have added milk thistle to my daily supplement intake for what’s a very sociable December this year. Crucially, there’s no evidence that milk thistle can prevent or reduce hangovers. Hiridjee agrees: “Using milk thistle specifically as a hangover prevention is very limited,” she says. “There’s no convincing research showing it reduces hangover symptoms or protects the liver from the effects of a single night of drinking.” 3. Hangover food supplements So-called hangover pills – food supplements promising to reduce next-day misery by supporting alcohol metabolism or limiting alcohol’s impact on the body – seem to be everywhere right now. Products like LVDY, Rebound Recovery and Drink Defendly typically use blends of probiotics, amino acids, antioxidants and vitamins, designed to be taken before or during drinking rather than the morning after. But do they actually work? While these products boast glowing reviews and reference science-backed research, experts urge caution. Much of the evidence comes from small, often brand-funded studies, and independent data remains limited. At best, they may offer marginal support around hydration or inflammation, but they’re no substitute for eating properly, staying hydrated or drinking within your limits. In short: try them if you’re curious, but don’t mistake them for a miracle cure. Always willing to trial something that might help, I took the recommended dose of two LVDY capsules before a Christmas party. Let’s just say I put them through their paces, with a very late night and some enthusiastic celebrating. I certainly didn’t feel in peak condition the following day, but could have felt a lot worse. 4. Electrolytes Electrolytes are one of the few genuinely useful hangover-adjacent tools. Alcohol is a diuretic, so replacing sodium, potassium and magnesium helps counter dehydration-related symptoms like headaches and dizziness. That said, products claiming to 'break down' alcohol itself remain controversial. While some small, manufacturer-funded studies suggest potential benefits, independent experts remain sceptical. “Electrolyte drinks work by alleviating dehydration-related symptoms like thirst, dizziness and light-headedness by restoring fluid and sodium-potassium balance,” explains registered nutritionist Jemma Joel. “However, they’re largely symptomatic; they don’t counteract alcohol metabolites or inflammation, which drive many hangover symptoms. Expect mild relief rather than a full hangover cure.” “They’re most helpful when consumed alongside water during or shortly after drinking,” adds Hiridjee, “rather than the next morning, when the damage is already done.” I find it much easier to drink electrolytes – often a salty flavoured glassful that separates to make it even more off-putting – before rather than after drinking, and hope that pre-hydrating has some effect. One of the less salty ones I’ve tried, with the added benefit of liver-supporting ingredients, is this lemon and ginger-flavoured number. 5. Magnesium supplements Magnesium has become a quiet favourite in hangover circles, and there’s some biological logic behind it. Alcohol increases urinary excretion of magnesium, meaning levels can drop after drinking. Magnesium plays a role in nerve function, muscle relaxation and energy metabolism, and deficiency has been linked to headaches, fatigue and muscle tension – all classic hangover symptoms. Research shows that alcohol-related magnesium loss is well documented, particularly after heavier drinking. While there’s no direct evidence that taking magnesium prevents hangovers, supplementation may help ease symptoms, especially in people who are already low in magnesium. It’s best viewed as supportive rather than corrective though. How does lining your stomach work? 'Lining your stomach' is one of those pieces of drinking advice that sounds like folklore, but there’s some solid bones behind it. Alcohol is absorbed in the stomach and, more efficiently, in the small intestine. When your stomach is empty, alcohol passes through quicker, creating a faster, sharper rise in blood alcohol concentration, the kind that hits hard and often results in feeling much worse the next morning. Eating beforehand slows gastric emptying, meaning alcohol lingers in the stomach longer and enters the bloodstream more gradually. “Meals that contain protein, fat and fibre – like roasted salmon with avocado, roasted veg and brown rice – are especially effective,” says Hiridjee. “Eating before drinking also reduces build-up of acetaldehyde [a toxic compound created when ethanol is converted by alcohol dehydrogenase in the liver] and can lessen nausea and dizziness later on.” Should you be pre-hydrating? Hydration won’t stop you getting drunk – nothing overrides basic human physiology. But being well hydrated before you drink can reduce the intensity of several classic hangover symptoms. Alcohol is a diuretic, increasing urine output and pulling water (along with electrolytes like sodium and potassium) from your system. If you start the night already on the dehydrated side, after a busy work day, exercise or simply not drinking enough, alcohol accelerates that deficit, making headaches, dizziness, fatigue and nausea significantly worse. Studies consistently link dehydration to increased hangover severity, and while pre-hydrating won’t prevent acetaldehyde build-up, it improves your baseline. This means your circulation, digestion and temperature regulation start from a healthier place before alcohol begins disrupting them. “Urine colour is a good way to personally test this as it will vary between people. If urine is looking anything less than clear, have a glass of water,” advises Joel. “Always have water before you start drinking alcohol (at least 200-250ml) and have another full glass shortly before bed. This can help prevent dehydration and some hangover symptoms – even if it does mean needing to go to the loo in the night!” A nutritionist’s top tips if you are going to drink alcohol: Stop drinking alcohol 2-3 hours before going to sleep as this will help with REM sleep Alternate alcoholic and soft drinks Dilute alcoholic drinks with ice cubes or soda water Have a single shot instead of a double shot Sleep for longer the next day/nap in the afternoon. Sleeping hours and quality of sleep can make a hangover better Of course, the most reliable way to avoid a hangover is not to drink at all. And for many people, that is the right choice. But for those of us who still want to enjoy a glass of wine, a cocktail with friends, or the occasional “just one” that turns into two, a little intention goes a long way. No supplement will outsmart biology, and no juice or pill can cancel out alcohol entirely. But eating a proper meal beforehand, starting the night well hydrated, pacing your drinks and choosing them thoughtfully can soften the blow. It’s not about hacking your body or chasing miracle cures, it’s about stacking the odds in your favour. Think of it less as hangover prevention and more as harm reduction for grown-ups. Drink mindfully, prepare sensibly, and you’re far more likely to wake up feeling human the next day than to wake up swearing off alcohol forever (again). More wellbeing guides... 10 cocktails for a Christmas drinks party 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
7 of the worst things I've eaten in the name of health in 2025
Healthy food certainly doesn’t need to taste worse. So why were the main trends of the year so revolting? Plus, a nutritionist reveals whether they’re even that good for you…
If you’re looking for healthy and tasty dishes, check out Olive’s collection of budget healthy recipes, high-fibre meals or recipes to help you pack in 30 plant foods. As a food writer, I’ve tested my fair share of weird and wonderful things. But in 2025 I spent most of the year trying to eat better, or – more accurately – trying things the internet claimed were healthy. All in the name of journalism, of course. For me, it was the year of high-protein cakes, neat vinegar, frogspawn-texture breakfasts and olive oil shots at 7 am for “longevity”. A phrase so bleak it made me immediately rush to Pret for a chocolate croissant. Below is my honest audit of the worst things I ate (and drank) in the name of health, plus expert insights from registered nutritionist Zara Hiridjee on whether any of them were actually worth it. 1. Cacao water Up first, cacao water, marketed as “hydration plus antioxidants” and pushed as this sunny, tropical drink that boosts mood, brightens skin and somehow energises you. I’m a sucker for a good sports drink, and was excited at the prospect of a tropical, zingy lemonade. In reality? Nothing of the sort. It’s slightly sweet, a tiny bit acidic, not offensive, just a bit bland. I didn’t get the mood-boosting magic, and my palate wasn’t exactly thanking me for the experience. It hasn’t fully landed in the UK yet, but it’s huge in the US, so I’m sure it’ll be on our shelves soon. At nearly £4 a bottle, though, I’m not convinced. With the explosion of electrolyte powders and hydration tablets, there are far better, and cheaper, ways to quench a thirst. Personally, a pinch of Cornish sea salt in water does more for me than any “supercharged” cacao infusion. Not glamorous, makes me cringe slightly, but absolutely effective. What the nutritionist says: “Cacao water is one of those products that sounds innovative but, nutritionally speaking, doesn’t offer much. People assume that because cacao is rich in antioxidants, cacao water carries similar benefits. However, most of the antioxidant compounds come from the bean and the nib, not the pulp or husk that cacao water is made from. That means by the time it’s filtered, diluted and bottled, the flavanol content is very low, certainly not enough to have a measurable impact on health. That said, it isn’t harmful and is naturally hydrating, so if someone enjoys the taste and it helps them drink more fluids, that’s fine!” What to try instead: olive’s cacao, banana, date and cashew bars are a much tastier way to enjoy cacao. 2. Olive oil shots A personal low point of 2025 but the longevity crowd swore by it. Basically, take a straight shot of oil at 7 am and suddenly you’re an Italian Nonna with glowing skin and an enviable zest for life. Reader, I believed them. I poured out a shot of my most expensive Citizens of Soil bottle, convinced I was about to become that woman. Instead, I immediately realised there is a reason olive oil is meant to be drizzled, gently, lovingly over tomatoes, not thrown down your throat before breakfast. It’s not the flavour that’s the problem. Good olive oil tastes lovely. It’s the texture. A whole mouthful of warm, velvety oil slides down your oesophagus in a way that feels slightly alarming. It coats every surface on the way down. My gums felt moisturised for hours. The Mediterranean diet is wonderful, but it works because of actual meals: vegetables, beans, fish and olive oil on things. What the nutritionist says: “Olive oil shots come from a place of good science, but the idea has been taken a bit further than the evidence supports. Extra-virgin olive oil is genuinely one of the healthiest fats we have, it’s rich in monounsaturated fats and polyphenols, which support heart health and help reduce inflammation. Where things get murky is the belief that drinking it straight somehow boosts those benefits. There’s no strong evidence that taking a shot on an empty stomach offers anything extra. In fact, having olive oil with food may actually help your body absorb certain vitamins and antioxidants more effectively.” What to try instead: Drizzle your olive oil over sliced tomatoes, salads or cooked veggies. 3. Apple cider vinegar Apple cider vinegar had another big year in 2025, fuelled by TikTok nutrition hacks promising everything from better digestion to magic blood-sugar control. The trend? Take a neat shot of ACV every morning “with the mother,” that cloudy, cobweb-like substance that bobs around in the bottle. The burn is immediate. It hits your lips, then your throat, then your stomach in one continuous fiery slide. My eyes watered. And the floaty strands of bacterial culture bobbing around made me feel like I was drinking something out of a Victorian apothecary. It just doesn’t feel normal to stand in your kitchen before work knocking back a shot of something fiery. Here’s the thing: adding a splash of ACV to a salad dressing is lovely and far more civilised. Taking it like a shot of bootleg tequila? Horrendous. What the nutritionist says: “Apple cider vinegar actually has a bit more evidence behind it. The acetic acid can help moderate blood-sugar rises after a carbohydrate-heavy meal by slowing gastric emptying and slightly improving insulin sensitivity. But that doesn’t mean you need to drink it neat. Undiluted vinegar can damage tooth enamel and irritate the throat or stomach, especially if you’re taking it regularly. A tablespoon diluted in plenty of water is more than enough if someone wants to try it and using it in dressings or marinades is an even easier, more sustainable way to include it.” What to try instead: A simple salad dressing of apple cider vinegar, honey, mustard and olive oil. 4. Baking with protein powder I am a big protein powder fan, but in smoothies, with lots of fruit and peanut butter. But with the humungous tub it comes in, I thought I should broaden my horizons in 2025. I made brownies with whey. I made banana bread with whey. I made pancakes with whey. Everything came out with the same miserable energy: dry, rubbery and chalky. Protein powder does many things well, but what it does not do is behave like flour. The moment it hits heat it turns into a strange spongy foam that tastes of disappointment. What the nutritionist says: “Protein powder absolutely has its place but works best when it’s used in ways that actually taste and feel good. For some, it can be a really practical way to meet daily protein needs. Where people run into trouble is when they start baking it into everything. There’s nothing harmful about it, it just isn’t necessary. And it’s worth remembering that not every snack needs to be ‘high protein’. What really matters is your total intake over the day, ideally from a foundation of whole foods.” What to try instead: These pancakes contain a whopping 30g of protein per serving, without any powder in sight. 5. Chia seed pudding While nothing new, chia pudding had a full renaissance this year, pushed as the gut-friendly breakfast. Aesthetically, it looks great on Instagram, but I can’t quite get over the fact it feels like frogspawn and tastes thick, gelatinous and cold. I want to like it. I tried adding berries, cinnamon, fancy milks, all the toppings. But there is no escaping the fact that chia seeds can swell to the size and texture of tapioca balls and turn your breakfast into something that feels mildly amphibian. I also regrettably tried what TikTok was describing as “the internal shower”, mixing chia seeds, lemon juice, water and (if you’re truly unhinged) psyllium husk. Then drink it quickly “before it gels”. My verdict? Don’t. What the nutritionist says: “Chia seeds have earned their place in the wellness world, even if they’ve been a little overhyped at times. They’re genuinely nutritious, rich in soluble fibre, which helps slow digestion, steady blood sugar and keep you feeling full for longer. They also provide plant-based omega-3s, magnesium, calcium and antioxidants, so a small amount does go a long way. The key is how you use them. A chia pudding can absolutely be a balanced breakfast, but it’s important to add some protein and healthy fats so it isn’t just fibre on its own. Mixing chia with milk or yoghurt and topping it with fruit or nuts is usually enough, a few tablespoons is all you need to get the benefits. The ‘internal shower’ drink is where things get a bit unnecessary and isn’t any more effective than simply eating enough fibre and staying hydrated. It won’t harm most people in small amounts, but too much fibre at once without enough fluid can actually make you feel bloated or uncomfortable.” What to try instead: Try sprinkling chia on top of your smoothie bowl or yoghurt without soaking them, for the nutrition without the goo. 6. Sea moss gel Sea moss gel was crowned the superfood of early 2025, touted as containing “92 essential minerals” and capable of transforming energy, digestion and skin. I bought a jar in a moment of weakness (and targeted ads). It looks like translucent jelly and tastes like the inside of a tide pool. Mixed into smoothies, it adds a faintly marine flavour and a texture that’s more specimen jar than superfood. It sat in my fridge for two weeks before I admitted defeat and threw it away. Even the bin seemed offended. What the nutritionist says: “Sea moss gel is one of those wellness trends that exploded online because it sounds incredibly nutrient-rich, but the science behind it is still pretty limited. Sea moss (or Irish moss) is a type of red seaweed, and like most seaweeds, it does contain iodine, potassium, magnesium and other trace minerals. Those nutrients are real, but the actual amounts depend entirely on where the moss was grown, how it was processed, and how much you’re taking. By the time it’s blended into a gel, those levels can vary massively. The most consistent benefit is likely the iodine, which supports healthy thyroid function, but that can be a double-edged sword. Too much can actually disrupt thyroid hormone balance, especially if you’re already getting iodine from other foods or supplements. That’s why it’s important not to overdo it or assume that more equals better.” What to try instead: Different seaweeds have different nutrition profiles, but most are good sources of various minerals. Japanese food is a great place to incorporate some naturally into your diet. 7. Savoury protein pudding No trend shocked me quite as much as savoury protein pudding: cold, oaty or silky puddings flavoured with things like bone broth. I watched people online make ones with chicken gravy, eggs and chia seeds loaded up with salad. I’ll admit one variation almost fooled me. It was cottage cheese blended with olives, tomatoes and herbs, and it actually looked delicious… until I remembered that, fundamentally, it was still a chia-heavy pudding masquerading as lunch. And look, I know in some cultures savoury puddings are a delicacy (like Turkish milk pudding, and Sichuan tofu pudding which I think I’d genuinely love), but these 2025 interpretations were not that. What the nutritionist says: “The ingredients in these savoury ‘protein puddings’ aren’t the issue – eggs, cottage cheese and chia seeds are all nutritious. The problem is the form. When you blend everything into a pudding-like texture, you lose the taste and sensory satisfaction that come from eating a normal meal. You may get the nutrients, but it’s rarely filling or enjoyable, and that can actually lead to more cravings later. You’ll get the same benefits, and usually far more pleasure, by eating those ingredients in a simple, balanced meal.” What to try instead: Pretty much anything! But these high-protein meals are a good place to start. I’ve finally accepted that the best health hack is painfully unsexy, just eat a balanced diet. It’s not glamorous and it won’t get viral, but it’s the best thing to do. While part of me is still on the hunt for that miracle superfood, if 2025 taught me anything, it’s this: don’t take your nutrition advice from social media health warriors unless they actually have qualifications. A lab coat emoji in a bio does not a dietitian make.
Pack in the good fats, gut-friendly fibre and nutrients with these recipes, in order to support your brain and mental health
The food you eat can have a powerful effect on your mental health and how you feel day to day. There is a strong connection between your gut and your brain, often called the gut-brain axis, which means that nourishing your body with the right foods can help regulate mood, motivation and stress levels. Certain nutrients play a key role in supporting brain health – omega-3 fatty acids, for example, are essential for maintaining healthy brain cells and have been linked to lower rates of depression and anxiety. Choline, found in foods like eggs, is also important as it supports the production of neurotransmitters involved in memory and learning. If you want to boost your mental wellbeing, try to include more foods rich in these beneficial nutrients. Oily fish such as salmon, mackerel and sardines are excellent sources of omega-3 fats, while walnuts, flaxseeds and chia seeds are great plant-based options. Eggs are not only packed with choline but also provide B vitamins, which help with energy production and brain function. Leafy greens, beans, lentils and fermented foods like yogurt and kimchi can all support a healthy gut and stable mood. Watch out for highly processed foods and refined sugars as they can lead to blood sugar spikes and crashes, contributing to mood swings and tiredness. Excessive caffeine and alcohol may also disrupt sleep and increase feelings of anxiety or low mood. Next, discover recipes that pack in the plants, recipes for a healthy gut and eat the rainbow with our healthy, colourful recipes. Recipes that support your mental health Kimchi eggs Start your day with these punchy fried eggs, served on toasted rye bread alongside tangy kimchi to support friendly gut bacteria. Masala mackerel Mackerel's oily flesh means it can withstand strong flavours such as chilli and citrus – both of which are used in this dish alongside ginger, tamarind, cumin and garam masala Energising breakfast bowl Avoid the sugar spikes and crashes by swapping your morning cereal to this colourful, fruity breakfast bowl, which also helps to support your immunity. Sardine spaghetti Tinned sardines are a great source of protein, omega-3 fatty acids and essential oils. Let them shine in this quick and easy Sardinian spaghetti dish. Cumin-roasted carrots and bulgur salad with sticky spiced walnuts and feta Carrots provide gut-friendly fibre, walnuts are a good source of healthy fats and there's a plenty of nutrient-dense plants in this colourful winter salad. Harissa roast salmon with warm herby grains and yogurt dressing Harissa-honey salmon served on top of herby wholegrains, with a quick yogurt dressing on the side. Spanish mackerel This simple recipe makes great use of storecupboard staples like fibre-rich chickpeas, tinned tomatoes and 'nduja, all topped with perfectly cooked fillets of mackerel. Cavolo nero, pink grapefruit, avocado and walnut salad You'll get plenty of good fats, which support brain health, from the walnuts and avocado in this nutritious salad. Kale is also high in fibre. Healthy granola Start your day with a dose of bran, which supports gut health and digestion, as well as walnuts and seeds, both loaded with good fats. Çılbır (Turkish-style poached eggs in garlicky yogurt) Soft poached eggs on a bed of garlicky gut-friendly yogurt topped with herbs and red pepper flakes, çılbır is best served with bread for scooping. Sumac salmon with spring fattoush This nourishing sumac-frilled salmon recipe packs in 10 different plant foods thanks to a vibrant, no-cook fattoush made with beetroot, cucumber, feta and plenty of fresh herbs. Protein pancakes Start your day with these protein pancakes made with bananas, wholemeal spelt flour and yogurt – drizzle with maple syrup or nut butter before serving. Berry and nut butter porridge Packed with nuts, fruit and oats, this hearty porridge bowl will provide a sustained hit of energy, without the dreaded crash later on. Buddha bowls with sweet potato and chickpeas Eat the rainbow with these colourful lunch or dinner bowls, packed with veg and served with a creamy tahini drizzle. Winter veg pilaf This hearty winter veg pilaf is loaded with fibre-rich ingredients, like parsnips and kale. Finished with a sprinkle of antioxidant rich pomegranate seeds, it’s a great one for dark winter months.
Thinking about starting a family? These are the delicious fertility-friendly foods dads-to-be should be eating, according to our dietitian
To help with a healthier diet, try our sample menus and recipes for getting 10 portions of fruit and veg daily; tips for adding more fibre to your diet or check out 10 of the best foods for gut health. New research shows a worrying worldwide trend for couples trying for a baby: in the last three decades, male infertility has risen by 70 percent. In the UK and US, infertility now affects around one in seven couples – approx. 3.5 million people – and as the new figures suggest, it’s far from a female issue. It’s thought that around 30 percent of fertility problems are due to men, 30 percent due to women, and the remainder due to both or unknown causes. Male fertility specifically can be affected by a variety of factors, including genetics, hormonal imbalances, infections, injuries, health conditions, medications, exposure to pollution or harmful chemicals, being underweight or overweight, and stress. Lifestyle habits such as smoking, drinking excess alcohol, being inactive and diet also have an impact. Many studies suggest diets lower in saturated fat and sugar, and richer in healthy fats, vitamins, minerals and antioxidants may support healthier sperm, which is vital for male fertility. In particular, a Mediterranean-style diet – one rich in fruit, vegetables, wholegrains, pulses, oily fish, nuts, seeds and olive oil – has been found to support reproductive health in men. For example, a review of studies published in 2025 found that greater adherence to a Mediterranean diet was linked to improved semen quality, although more research is needed to understand whether these improvements translate into increased fertility or successful pregnancies. Within a Mediterranean diet, some foods stand out thanks to them containing nutrients that especially benefit male fertility. New sperm take around two to three months to mature, so aim to include more of these foods as part of a nutritious, Mediterranean way of eating for at least three months… Oily fish Omega-3 fats are a vital part of a diet to support fertility in men. These essential polyunsaturated fats are found in most fish but oily varieties such as mackerel, sardines, salmon, anchovies and trout contain the most. Omega-3 fats, especially DHA, help to keep sperm cell membranes flexible, which supports their movement and shape. Indeed, many studies show higher intakes of omega-3 fats – whether from diet or supplements – help to improve the quality and function of sperm, especially in infertile men. To get enough omega-3 fats, men should enjoy the recommended two portions of sustainably sourced fish a week, making sure at least one is an oily variety. Sunflower seeds Sunflower seeds are packed with nutrients for male fertility, including vitamin E, selenium and zinc. These act as antioxidants so help to protect against oxidative stress, which can damage the outer layer of sperm, reducing their ability to move. Oxidative stress is thought to be a significant factor in male infertility and occurs when harmful molecules called free radicals build up in the body. While these are naturally created as by-products of normal metabolism, levels rise with smoking, poor diets, illness, pollution and excess alcohol, which in turn increases the potential for cell damage. Antioxidants help by neutralising or ‘mopping up’ these free radicals, protecting sperm cells from their damaging effects. A 30g handful of sunflower seeds provides 16% of the zinc, 25 percent of the selenium and all the vitamin E needed by men each day. Peppers A key part of Mediterranean diets, peppers are packed with vitamin C, a powerful antioxidant that helps to neutralise harmful free radicals, which can damage sperm. In one study of couples undergoing fertility treatment, there was a difference in the fertilisation rates of men with the lowest and highest vitamin C intakes – 69 percent compared with 81 percent, respectively, although this didn’t translate into more pregnancies or births. Just half a pepper provides around 100mg vitamin C (the recommended daily amount for men is 40mg). That’s even more than the 83mg in an orange and 45mg in a handful of strawberries. Green leafy veg Green leafy vegetables like broccoli, Swiss chard, spinach, spring greens, Brussels sprouts, kale, rocket, cabbage and asparagus are rich in several antioxidant nutrients including vitamin C and beta-carotene, which the body uses to make vitamin A. But they’re also packed with folate, a B vitamin needed for making sperm (spermatogenesis) and helping to prevent sperm abnormalities and DNA damage. A daily serving of green veg makes a big contribution to the recommended 200mcg folate a day for men. For example, an 80g serving of boiled asparagus provides 138mcg, baby spinach 129mcg, and boiled Brussels sprouts 88mcg. Crab Shellfish is a staple in Mediterranean countries. Crab is a great choice as it adds protein, which supplies the building blocks for sperm cells, and fertility-friendly omega-3 fats to diets. But it’s also rich in zinc, a nutrient that’s concentrated in sperm. Indeed, low levels of zinc in seminal plasma – the fluid surrounding sperm – have been linked to poorer sperm quality. Zinc is also needed to make testosterone, a hormone vital for sperm development and overall male fertility. A 100g portion of white crabmeat provides 7.2mg zinc – that’s three quarters of the 9.5mg recommended daily for men. Other shellfish also contain zinc, although in smaller amounts – 100g prawns provide 11 percent of daily needs, langoustine 15 percent, lobster 26 percent, scallops 27 percent and mussels 36 percent. Oysters are the exception – just two provide all the zinc needed in a day. Nuts Nuts are nutrition powerhouses, providing many nutrients important for male fertility. Selenium, an antioxidant needed for making sperm, is plentiful in Brazil nuts – just 30g provides the full daily recommendation of 75mcg selenium for men. Hazelnuts and almonds are particularly rich in vitamin E, another antioxidant that helps to protect sperm from free radical damage. Walnuts provide plant-based omega-3 fats, which are converted by the body into the type found naturally in fish, making them especially useful foods for men who don’t eat fish. Meanwhile, most nuts are rich in fertility-friendly zinc. A recent review of studies suggests that eating at least two servings of nuts daily – 60g in total – improves semen quality in healthy men. Tomatoes Tomatoes are rich in vitamin C and lycopene, two antioxidants that help protect sperm cells from free radical damage. Lycopene’s benefits may go even further, too. While more research is needed, lycopene is found in high concentrations in the testes and seminal fluid suggesting it may have a role in sperm production. Most studies have focussed on lycopene supplements rather than food sources, with a recent review suggesting the former may improve sperm concentration and the forward movement needed by sperm to reach and fertilise an egg. However, one small study found sperm motility improved in infertile men who drank a 190ml can of tomato juice every day for 12 weeks. Cooking tomatoes and adding a little fat helps to boost lycopene absorption – the perfect reason to enjoy a Mediterranean dish of tomatoes roasted with olive oil. Chicken While mainly plant-based, traditional Mediterranean diets usually include poultry, which provides many nutrients important for healthy sperm, including protein, zinc and selenium, as well as coenzyme Q10 (CoQ10) and L-carnitine. These compounds help to protect sperm cells from oxidative damage and support the energy production they need to move effectively. Indeed, studies show both CoQ10 and L-carnitine improve sperm quality and motility, especially in men with fertility issues, though most research has focussed on supplements rather than food sources, which also include lean red meat, fish, dairy and some plant foods. While red meat is higher in CoQ10 and L-carnitine than poultry, it also contain more saturated fat, which together with processed meats such as bacon, ham, salami, and sausages, is linked to poorer reproductive health in men. To maximise the nutrient benefits of poultry, choose dark meat, which contains around twice as much CoQ10, L-carnitine and zinc as the white meat. More wellbeing guides The gut-hormone connection: how food affects every area of your health 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 10 ways to boost energy when tired 10 foods to improve your mood
Digestion and exercise: the 7 common mistakes you might be making
How do you balance fuelling against the risk of stomach cramps or the need for an emergency toilet stop on your run? Our personal trainer has the answers
For more wellbeing guides, check out our 10 ways to boost energy, 12 fitness habits to kickstart a reset, a fitness instructor's guide to why your wearable is a waste of money and our health expert guide to serotonin – what it is and how to boost it for your health. Feeling heavy or bloated during your workouts? Perhaps you’ve been caught short mid-run and it’s made you hyper-aware of what you’re eating before you exercise. Whatever exercise-related gut issues you’ve faced, they can seriously hinder performance and make working out feel hard. “Everyone’s gut reacts differently during exercise,” says Rob Hobson, a sports nutritionist with 15 years’ experience. “Some people can run for miles on a full stomach, while others feel queasy after just a banana. It depends on your body and, often, how anxious or relaxed you feel.” During exercise, your body sends more blood to your muscles and skin to help with movement and temperature control. “This means there’s less blood going to your digestive system, slowing down digestion and causing bloating or nausea,” Rob explains. You might also get a strong urge to race to the loo, as many runners have experienced. To help reduce the chances of digestive mishaps, avoid these common mistakes… MISTAKE #1: Eating too close to your workout If you’ve gone for a jog or folded into a Downward Dog immediately after eating, you’ll be familiar with the discomfort of indigestion. If you’ve just had a main meal, it’s best to wait two to three hours before exercising, especially for endurance sports such as running. “This allows time for digestion and glycogen (fuel) replenishment without discomfort,” says Rob. “Eat a meal that contains carbs, lean protein (such as chicken, tofu or fish) and minimal fat and fibre. Chicken with white rice and veg is a good shout.” If you only have one to two hours until you exercise, tuck into a lighter snack of carbs and a small amount of protein. A smoothie with banana and protein powder or yogurt with fruit are good options here. “In the final 30 to 60 minutes, stick with easily digested carbs only. This could be a banana or a rice cake with honey,” suggests Rob. MISTAKE #2: Overdoing the fibre As a nation, we don’t eat enough fibre. It’s the number-one nutrient for smooth digestion and comfortable number twos. But, too much fibre before exercise, especially running, can also cause bloating, cramping and excess gas, according to Nichola Ludlam-Raine, registered dietitian and author of How Not To Eat Ultra-Processed. Fibre slows digestion and increases bulk in the gut. But, because blood has been diverted away from the gut as you exercise, these high-fibre foods could end up sitting in the gut for even longer, making you feel sluggish. “Avoid large amounts of high-fibre cereals such as bran flakes, Weetabix and granola, especially those with dried fruit,” says Nichola. Give a miss to large amounts of wholemeal or seeded bread, beans, lentils or chickpeas and big portions of cruciferous veg such as broccoli or cabbage too. “Aim for easily digestible carbohydrates with some protein: white sourdough toast or a bagel with nut butter and half a sliced banana is great,” recommends Nichola. MISTAKE #3: Not drinking enough water The general recommendation for adults is around 1.5 to 2 litres of fluid per day, but if you’re exercising and sweating, you will need more. Plus, water can help avoid any gut-related drama. “Water helps break down food and moves waste through the gut. Even mild dehydration can slow digestion and lead to constipation or sluggishness,” warns Nichola. To avoid a heavy, blocked-up feeling before a training session, Nichola recommends drinking some water 20 to 30 minutes before or after your pre-workout meal, to help food digest and ‘settle’. Just avoid chugging large amounts of water right before exercise. “A good rule of thumb is around 400-600ml of water two to three hours before exercise and a further 150-250ml 20 to 30 minutes before you begin,” says Nichola. MISTAKE #4: Loading up on sports drinks They promise energy and faster recovery, but realistically you probably don’t need to keep downing brightly coloured sports drinks. “Too much sugar, artificial sweeteners or acids, often found in sports drinks, can irritate the stomach, causing bloating and diarrhoea, especially if you’re not used to drinking them,” warns Nichola. To avoid tummy distress, choose drinks with around 4 to 8g of carbohydrates per 100ml. Sensitive stomach? Leave 30 minutes between a sugary drink and intense exercise. “Check labels for sweeteners sorbitol or xylitol, which can cause gas or diarrhoea. It’s also best to sip rather than gulp, so you're not swallowing excess air,” adds Nichola. “Water is usually fine, though you could consider an electrolyte drink during exercise instead, if it's over an hour. Some people suggest orange juice and a pinch of salt as a natural alternative too,” adds Nichola. MISTAKE #5: Relying on gels Energy gels might seem like the obvious quick fix for fuelling your workouts – they’re portable and high in quick-release carbs – but they can be a gut’s worst nightmare. “Energy gels are concentrated sources of carbohydrates, usually glucose, fructose or maltodextrin, which draw water into the gut via osmosis,” explains Rob. This means that if you don’t drink enough water alongside them, or if the concentration is too high, these gels can pull fluid away from your bloodstream and into your intestines causing bloating or an urgent need for the loo. “Some gels also contain caffeine, artificial sweeteners or sugar alcohols such as sorbitol, further irritating the gut,” says Rob. “If you’re sensitive, look for gels that use a 2:1 glucose-to-fructose ratio, which helps maximise absorption and reduce gut upset.” For workouts beyond an hour, aim for 30-60g of carbohydrate per hour, roughly one gel every 20 to 30 minutes. Ideally, take your gels with around 200ml of water to help them digest a little easier. MISTAKE #6: Getting your advice from social media There’s a whole world of ‘do this, don’t do that’ on social media, often from people who aren’t in any position to be handing out advice. But, no two guts or bodies are the same. “Social media tends to oversimplify or generalise nutrition advice when, in reality, it should be highly individualised,” says Rob. Digestive tolerance is shaped by various factors such as genetics, how fit you are, what your diet usually looks like and even stress levels. “Fuelling strategies should be tested and refined over time.” It’s also worth remembering that many online influencers focus on aesthetics rather than performance, which is not how sports nutrition should be approached. MISTAKE #7: Not training your gut Big event coming up? Whether it’s a Hyrox competition, a parkrun or even a marathon, gut training is one of the best things you can do to prepare your body. “Just like your muscles, your gut can adapt,” says Nichola. “Gut training involves gradually practising your nutrition strategy in the weeks leading up to an event, so your digestive system learns to tolerate the type and timing of food or drink you’ll use on the day.” Start small, introducing small amounts of your pre-race meal or sports drink during training. Make sure you practise with the same foods and timing you’ll use for the event. “Lower your intake of fat and fibre 24 to 48 hours before the big day if you’re prone to tummy troubles and make sure you stay hydrated,” adds Nichola. How to avoid fuelling mistakes on your next run The best advice is to avoid anything new on race day. Instead stick to what you’ve trained with. Trust your body and your training, and good luck! More wellbeing guides How to pack protein into your diet Benefits of cold water swimming 'Why am I always tired?' An expert explains Skip the coffee, here are 10 natural energy boosters to try 10 ways to boost energy when tired 10 foods to improve your mood Expert explains: the Mediterranean diet Expert explains: how ayurveda can help digestion
13 experts on why you’re always tired – and how to get your energy back
It’s a common refrain, but why are so many of us so tired? Thirteen health experts with different specialisms offer their solutions
For more wellbeing guides, read 11 ways to have a better night's sleep, sleep hygiene and how to improve it, 10 foods to improve your mood and 5 tips for a mindful evening routine. It’s the time of the year where everyone is running on 10% battery. We wake up tired, stay tired, and talk about being tired as if it’s a personality trait. The morning coffee doesn’t touch the sides, the afternoon slump hits harder than ever, and even a full night’s sleep doesn’t seem to fix it. It’s not just in our heads. A survey found that one in eight of us say they felt tired all the time. We’ve built lives that drain us in ways we barely notice, screens that keep us alert long after dark, work that seeps into our weekends and diets built for convenience, not nourishment. Add to that hormones, stress, poor sleep, and pressure to 'keep up', and it’s no wonder so many of us feel like we’re running on fumes. So, what’s actually going on, and how do we fix it? We asked a line-up of experts – from doctors and sleep experts to osteopaths and productivity specialists – to untangle what’s really behind our collective fatigue and how to combat it. Some say it’s our circadian rhythm, others our hormones, our blood sugar, our posture, or even our decision load. The truth? It’s probably a bit of all of them. The Sleep Expert Stephanie Romiszewski, leading sleep physiologist and author of Think Less, Sleep More One of the biggest misconceptions is that tiredness means you need more sleep, says Romiszewski, one of the most trusted voices in sleep health. “Often it means you need better timing of sleep, or to stop fighting normal human fluctuations in energy,” she explains. “We’ve created a culture where every dip in alertness is treated as a failure, when in fact your body’s natural rhythm works in waves.” And that consistency can waver, especially at the weekends, when your social calendar shifts. “Your brain’s timekeeper, the circadian rhythm, isn’t flexible just because your calendar is,” Romiszewski says. Her number-one rule is to keep a consistent wake-up time. “Your body cares more about when you wake than when you go to bed. When you shift your sleep and wake times on weekends, your body experiences the same internal confusion as mild jetlag.” Her quick-fix trio: set one wake-up time and stick to it, get light in your eyes within an hour of waking, and stop trying to ‘rest’ your way out of fatigue. “Move, get daylight and eat at regular times. Fatigue often improves faster when you stabilise your daytime rhythm, not when you add more sleep.” The Hormone Specialist Dr Louise Newson, @menopause_doctor and founder of menopause app, Balance Hormonal shifts are one of the most overlooked causes of fatigue in women, says Dr Newson. Chronic tiredness often stems from fluctuating or low levels of progesterone, oestradiol and testosterone, “which play important roles in our brains and can regulate mood, sleep and energy”. These hormones also influence how mitochondria work, meaning low levels can affect how efficiently we produce energy. Extreme fatigue, she explains, is particularly common in women who are perimenopausal, menopausal or affected by PMS, PMDD or postnatal depression. “When fatigue becomes persistent, or affects daily life despite adequate rest, it may be due to a hormonal cause.” Other clues include low mood, brain fog, palpitations, joint pains and night sweats. Early perimenopausal symptoms, fatigue, anxiety, low mood and reduced concentration “can appear years before periods stop completely,” she says. “Being prescribed the right dose and type of hormones can really improve symptoms.” The GP Dr Tony Banerjee, founder of HarleyDoc “Feeling constantly tired is one of the most common concerns patients raise with their GP,” says Dr Banerjee, “and yet it’s one of the most misunderstood.” There’s no single cause. “Anaemia, thyroid disorders, sleep problems, post-viral fatigue, mental health issues and hormonal or metabolic imbalances are all common culprits,” he says. “Lifestyle plays a major role. I’d estimate around 60-70% of fatigue is primarily lifestyle-related: late nights, stress, caffeine dependence, poor nutrition and irregular routines.” He’s seeing a shift in age, too. “People in their 20s and 30s are reporting chronic tiredness once reserved for older adults. Screen time, disrupted sleep, blurred work boundaries and economic stress have created a generation that’s overstimulated yet under-rested.” His takeaway: “Fatigue isn’t a sign of weakness, it’s a message. Persistent tiredness deserves proper investigation.” The Nutritionist Zara Hiridjee, registered nutritionist If you’re constantly flagging, the culprit might be what’s missing from your plate. “The big ones I see most often are iron, vitamin B12, folate, vitamin D, magnesium and sometimes iodine or zinc,” says Hiridjee. “Iron helps carry oxygen around the body, so when levels drop, you feel fatigued, dizzy, low in mood and poor in focus.” Blood sugar swings are another hidden cause. “When your blood glucose rises and falls sharply throughout the day, your energy levels rise and fall with it.” Over time, repeated spikes make your cells less sensitive to insulin, so “you can have high blood sugar but still feel tired because your cells aren’t actually getting the energy they need.” Her advice: build balanced meals with complex carbs, protein and colour. “A day of eating for steady energy isn’t about perfection, it’s about balance, consistency and quality. When you nourish your body with real, nutrient-dense food, your energy naturally becomes stable and sustainable.” The Workplace Wellbeing Specialist Becky Baines, business psychologist at Robertson Cooper For many of us, fatigue starts at work. “Habits that lead to cognitive overload are the most likely to drain energy,” says Baines. “That’s when our brains have too much information to process at once, leaving us mentally exhausted.” In Robertson Cooper’s Good Day at Work insights report, 61% of workers reported periods of constant tiredness, with one in five saying it happens often. “Although technology has enabled us to work more flexibly, a sense of ‘constant connectivity’ is one of several factors that impact how tired we feel.” Her advice? Set clear boundaries. “We don’t have an unlimited source of energy, so we can’t say yes to everything. Boundaries are about being clear on when you need to say no. Having open, proactive conversations about these with your manager helps set expectations on both sides.” The Pharmacist Umar Razzaq, co-founder of Pharmacy Online Fatigue is one of the most common complaints pharmacists hear, often dismissed as part of a busy lifestyle. Yet, as Razzaq explains, it usually reflects a combination of subtle, overlooked causes. “Certain medications, while effective for their intended purpose, can inadvertently reduce energy,” he says. Sedating antihistamines, found in many night-time cold and flu products, are well known for causing morning grogginess. Beta-blockers, antidepressants and pain medications such as gabapentin, pregabalin and opioids like codeine can all contribute to tiredness, particularly during the first weeks of use. Supplements can help, but only when a deficiency exists. “Iron supplementation is beneficial for those with iron deficiency, particularly people with heavy menstrual periods or restrictive diets,” Razzaq explains. “Vitamin B12 and vitamin D are other common culprits.” But he cautions that many over the counter “energy blends” or high-dose B vitamins have limited evidence for improving everyday tiredness. Before starting any supplement, Razzaq advises checking with a pharmacist. “Sometimes a simple blood test is more appropriate than adding a supplement,” he says. Simple tweaks can make a difference: “Iron is absorbed best on an empty stomach. Reserving sedating medications for night-time use, staying hydrated, and getting daylight and regular movement can all help support daily energy.” His takeaway: “Fatigue is rarely the result of a single factor. Understanding the role of medication, appropriate supplementation, hydration and daily habits can lead to small, manageable changes that noticeably improve energy.” The Rheumatologist Dr Raj Amarnani, consultant in sport, exercise and musculoskeletal medicine at Naya Health “Not all sleep is restorative,” explains Dr Amarnani. “For example, people with sleep apnoea experience repeated pauses in breathing that shift them into lighter sleep stages, leaving them tired even if they don’t recall waking.” Other hidden culprits include insomnia, restless legs, medication side-effects and mental health issues such as depression or chronic stress, which “disrupt sleep architecture and drain motivation”. His energy advice starts with foundations: manage stress, move regularly and eat wholegrains and fibre-rich vegetables. “It’s also a good idea to stop smoking and limit alcohol and caffeine,” he says. “Nicotine is a stimulant that disrupts sleep, while alcohol has a sedative effect that leads to a mid-afternoon slump.” Staying hydrated, he adds, “is one of the simplest, most overlooked energy tools.” The Naturopath Katie Poyasov, naturopathic nutritional therapist For Poyasov, fatigue is the body’s way of signalling imbalance. “Mitochondria are the body’s energy powerhouses, and when they don’t function properly, cells can’t produce enough energy,” she says. This can be driven by poor diet, nutrient deficiencies, hormonal shifts or chronic stress. Her work focuses on improving mitochondrial function through nutrition and lifestyle. She recommends nutrients like magnesium, B-vitamins, CoQ10, alpha-lipoic acid and acetyl-L-carnitine, which “act like spark plugs, helping cells turn food into energy more efficiently.” Her practical advice: “Build meals around protein, healthy fats and fibre; limit caffeine after midday; avoid long gaps between meals. Moving regularly, even gentle strength or resistance exercises, boosts mitochondrial function, while getting to bed when melatonin naturally rises sets the mood for rest.” The ADHD specialist Suzy Jackson, ADHD business coach For Jackson, fatigue in ADHD isn’t about laziness, it’s about effort. “I think about an ADHD brain as having this ‘interest periscope’, and it’s always scanning the horizon for things that are more interesting than the thing that is currently going on,” they say. “ADHD needs much more dopamine just to function and burns through it faster than neurotypical brains do.” That constant drive to keep up takes its toll. “People with ADHD are always trying to live up to a standard of ‘normal’ that was built for other people and their brains,” Jackson explains. “That requires a lot of additional energy, effort and resources, which inevitably leads to tiredness and burnout.” Their energy advice? Create realistic systems and boundaries. “It’s not about finding the perfect system, it’s about having one you can stick to,” they say. “Some boundaries should be firm, others flexible, like a bungee cord.” The Psychologist Dr Rebecca Ker, practitioner psychologist and clinical director of Carlton Psychology “Chronic stress involves being in a constant state of alert,” says Dr Ker. “The HPA axis, our body’s stress response, evolved for short bursts of danger, not for being ‘on’ all the time.” When cortisol stays elevated for weeks or months, receptors down-regulate and hormone rhythms disrupt, resulting in exhaustion. She sees fatigue accompanied by muscle aches, headaches, digestive problems and poor concentration. “Even when we sit down to rest, our work emails and messages follow us, social media distracts us, and little bursts of dopamine tempt us away from ‘doing nothing’,” she says. Her fix? Reclaim rest. “We have glamourised busyness and sacrificed celebrating rest. Learning to say no, setting boundaries and challenging the idea that rest is lazy are vital steps toward recovery.” The Productivity Expert Sarah Cave, leadership coach and founder of The Leadership Secret “Sometimes it feels like you have to make decisions constantly and eventually that can become wearing,” says Cave. “Even small decisions can wear you down. It’s a different sort of tiredness to the physical kind.” Her antidote is awareness and structure. “We all have energy rhythms throughout the day. If you can work out when your high points and low points are, you can schedule tasks accordingly.” For her, that means 10-11.30am, 2.30-4pm and around 7.30-8.30pm for deep work, with easier tasks or breaks in between. When life feels hectic, Cave recommends movement and fresh air. “Whether that’s a walk, run or just a dance in the kitchen, movement releases endorphins and instantly lifts your energy.” The Osteopath Carla Pozner, registered osteopath “When the body is out of alignment, muscles have to work harder to support basic posture, creating constant low-grade tension that subtly drains energy,” says Pozner. “Poor posture can also restrict breathing and circulation, meaning less oxygen reaches the body and brain.” She points to stiffness through the upper back, neck and hips as “major culprits”. “When those areas are restricted, the body compensates with extra effort elsewhere. Jaw or cranial tension, especially in people who clench when stressed, can also quietly drain energy.” Her advice: move more, little and often. “Stand up every 30-45 minutes, do shoulder rolls or mindful deep breaths. Walking meetings or stretching while the kettle boils are easy ways to weave movement into your day.” The Natural Health Expert Nadine Bowen-Price, BANT-registered nutritionist and naturopathic practitioner Bowen-Price focuses on re-balancing the body’s systems rather than chasing quick fixes. Her approach starts with blood-sugar stability: “Build meals around protein, fibre and healthy fats. It helps reduce energy crashes, cravings and cortisol spikes.” Next, she recommends circadian support: “Get morning daylight for 5-20 minutes and keep a consistent wake time. Dim lights after 8-9pm and keep caffeine before midday.” Movement and breathwork are her other essentials. “Five minutes of extended-exhale breathing, four seconds in, six out, can shift you out of that wired, stressed state,” she says. “Two to three short strength sessions a week plus gentle daily walks help circulation and energy.” And for those overwhelmed by wellness noise? “Anchor your day, daylight, regular meals, gentle movement and consistent sleep. Energy follows rhythm, not restriction.” When tiredness doesn’t lift While lifestyle tweaks can make a profound difference, persistent fatigue shouldn’t be ignored. If tiredness lasts for more than a few weeks, or is accompanied by weight change, night sweats, palpitations or low mood, speak to your GP. Conditions like anaemia, thyroid dysfunction, sleep apnoea and hormone imbalances are common and treatable once identified. Fatigue may be your body’s way of asking you to slow down, or it may be its way of asking for help. Listen either way. More wellbeing guides 'Why am I always tired?' An expert explains Skip the coffee, here are 10 natural energy boosters to try 10 ways to boost energy when tired 10 foods to improve your mood Expert explains: how ayurveda can help digestion
Are we going backwards on body confidence?
Nicola Shubrook – Registered nutritionist
As a nutritionist working with people with eating disorders, the way weight-loss drugs are changing our attitude to slimming is changing
For more health and wellbeing guidance, check out foods for a feel-good kitchen, 15 best superfood recipes and our expert guide to the dopamine diet. Body confidence in the UK is at a crossroads. The everyday conversation around weight and appearance has shifted from supermodels and diet clubs and is now dominated by weight-loss drugs, biohacking and viral body trends. But beneath it all, the shadow of fat shaming remains. It is just evolving. The last time I remember weight loss dominating public conversation quite as much as it is today was back in the late 2000s, when size 0 was all the rage and Kate Moss’s famous quote, “nothing tastes as good as skinny feels” echoed everywhere. This attitude wasn’t new to me: as a teenager in the 1990s I experienced the supermodel phenomenon firsthand. I remember pinning magazine cut-outs of supermodels – Christy Turlington, Naomi Campbell, Claudia Schiffer – to my wall and feeling triumphant when my waist reached 24 inches, just like Tatjana Patitz (my personal favourite). Looking back, it’s clear these influences shaped my teenage relationship with my body, for I even had a brief stint on Weight Watchers when I was 16 years old. Today’s teens may not be measuring their waists against glossy magazine pages, but the pressure to conform remains the same – if anything, with weight-loss drugs becoming commonplace, there’s now even less excuse not to conform. How big an issue is being big? Obesity increases the risk of health problems like type 2 diabetes, cardiovascular disease and mental health problems. Today, over two-thirds of men and almost 60% of women in England are overweight or living with obesity, with around one in four adults classed as obese. These numbers are putting enormous pressure on our health system. The biggest rises are in low-income communities, where there is typically more reliance on cheaper, processed foods. But the cultural baggage that comes with weight gain doesn’t care about gender, class or your postcode. Those living in a larger body can experience problems finding or staying in a job, typically have lower earnings and face barriers to career progression – all of which worsen inequalities. So, the pressure for those in a larger body is more than a body confidence issue. How are things changing? Women’s bodies remain the focus of continual attention and scrutiny in the media, often making the headlines of many a woman’s weekly magazine or a certain online newspaper. Weight stigma is growing with men too though. Recent research has shown that weight stigma is affecting boys and men almost as powerfully as women, with social pressure not just to be thin, but to be muscular and ‘shredded’ – a drive that is strongly linked to orthorexia. Social media disseminates this messaging without compunction, and yet we have seen hospital admissions for eating disorders in boys dramatically increase by 84% in just the last five years. Now we live in a new era of GLP1s – the ‘magical’ weight-loss jabs that are being used by celebrities and school-run mums alike. The NHS has approved and recommends GLP1s for use in managing type 2 diabetes and, under strict criteria, for weight management alongside diet and exercise. However, many fall outside these criteria and are choosing to go privately to achieve their desired weight loss goal. How GLP-1s have changed the conversation As a registered nutritional therapist and experienced eating disorder nutritionist, working with the complexities of food behaviours and our relationship with food daily, the desire to lose weight is as strong as it’s ever been. It’s just the ‘how’ that has evolved as GLP1s become mainstream and generally ‘accepted’. My worry though is that we are not going backwards in body confidence but that we are creating a bigger divide between a new “medically approved” ideal and those who are struggling, or may not have access to medication or support to help them with their weight loss. In recent weeks I’ve started to read first-person articles about the anxiety of weight-gain if private prescriptions of GLP1s becomes unaffordable. In August, the wholesale price of Mounjaro increased by as much as 170% for the highest dose, to bring the UK “in line with Europe and other developed countries”, meaning that currently one-month’s supply will range from around £180 - £300 a month depending on the dose. I do think GLP1s have their place in our modern world, but we must stop thinking that there is always a one-size fits all solution to the problem of being overweight. For some people these drugs can be life-changing (alongside important factors such as maintaining muscle mass, eating nutrient dense foods and focusing on protein), but I also think it is too early to know the full effects, good or bad, of these drugs and their wider potential. Yet none, not one, of the above weight-loss methods I have mentioned is sustainable on its own. And this herein lies the challenge with body confidence. If weight-loss drugs have made slimming ‘easy’, where does that leave body confidence? As someone with over 16 years’ experience working in this space, as well as having my own moments and insecurities with my weight both as a teenager and again in menopause, weight loss and body confidence are not only intertwined but they are way more complicated and nuanced than just using a medication to achieve the desired effects. Our relationship with food starts the moment we are born. We all grow up with beliefs about food that are typically passed down from our parents or carers, or picked up on by advertising, social media and our new world of ‘influencers’. We are rarely taught hunger and fullness cues as children, but we are fed lines such as such as “You can’t get down from the table until you’ve cleared your plate” or “Sweets are only allowed at the weekend”, creating ‘rules’ that stick with us into adulthood. Then there is advertising and social media world – it is all about being good or bad, healthy or unhealthy, whole foods or junk foods. There is no balance. Food is used as a reward or a treat, for comfort or punishment (in those who restrict) or it has become something we have to earn. It is a very complex, emotional world before we even throw in hormones, genetics, neurodivergence, blood sugar sensitivities and stress! There have been more positive steps towards body confidence over the years though. Certainly, from the early 2010’s, #bodypositive and similar phrases became commonplace across social media, and we have seen a new era of plus-size models and influencers, all challenging the ‘ideal standards’ that mainstream media and fashion tends to portray. As with all things, I think this has been taken to the extreme as well and there is a fine line between being a metabolically healthy plus-size and being an unhealthy plus-size. These broader societal trends filter into my daily practice. For many clients living in a larger body, the appeal of weight-loss drugs is undeniable – even though most of them know the solution is rarely that simple or sustainable, but they crave being ‘normal sized’. What concerns me more is that some of my eating disorder clients – typically those with bulimia or binge-eating disorder – want the drugs too. It is also estimated that 1 in 7 adults seeking obesity treatment meet the criteria for binge-eating disorder. I would suggest that this is probably higher, for there are many that either don’t seek help, or go undiagnosed, and yet they too could be seeking, or offered, weight-loss drugs which has the danger of fuelling disordered eating further, especially once they stop. So where does that leave us when it comes to body confidence? I don’t think we’re going backwards, but I do think the ‘divide’ between the drive to be thin and the empowerment of body positivity is getting wider. Right now, as we approach the end of 2025 I think the body positivity movement has been overtaken by the GLP-1s and I suspect this will continue for a few more years yet. Celebrities and influencers will continue to also drive the ‘inspiration’ to be thin, shredded, toned or sculpted, especially for the younger generations. For those of us in midlife, I think we are seeing more positive role models in the media who haven’t had work done or resorted to pharmaceuticals, but that is also probably to do with age. My biggest fear around this is the next generation. Recent data published by the NHS England has found that one in 10 children are obese by the time they start primary school. What is life going to look for them by the time they are an adult? For fat shaming however has never left us, and I’m not sure it ever will sadly. If only we could move to a world where being in a larger body was as accepted as neurodivergence is becoming in recent years? If we ever hope to move past fat shaming – and close, not widen, the body confidence gap – we must radically improve both our national food system and nutrition education, starting in primary school. Real, lasting change lies in education and science, not the next miracle drug or Instagram trend. More wellbeing guides 10 foods to improve your mood 5 Mediterranean foods for better health Healthiest diets from around the world How to follow a gluten-free diet How to follow a plant-based diet Can you cure your cold through diet?