Why you should consider Belize for your next family holiday
This central American destination is something of a secret to UK travellers – but it shouldn't be!
Nestled alongside Mexico and Guatemala, Belize is roughly the size of Wales, yet offers coral reefs, rainforest, pine-covered ridges and paradise beaches, making it a destination with many possibilities. The varied landscape is home to many different ethnic groups, so there’s a vibrant food scene that makes the most of the bounty of the sea and tropical forests. It's easy to have as active or relaxed a holiday as you want. The diving and snorkelling are first rate, while there are also incredible hiking options through rainforest, with caving and tubing thrown in. My children surprisingly loved fishing and, less surprisingly, visiting tiny islands by motorboat and swimming with stingrays. They also went wild for the smoothies made from fresh exotic fruits... Breakfast in Belize Belizean breakfasts must be some of the best in the world – you’ll find familiar Central American burritos, breakfast tacos and rancheros, but fry jacks are a speciality. Eat the puffed-up tortilla pockets stuffed with eggs, chaya (a kind of spinach), beans or anything you fancy. The relative proximity to the US means Belize caters to the predominately American holidaymakers, so there’s also more indulgent sweet treats like waffles and pancakes, plus fresh fruit bowls and juices. Try soursop – its juice is packed with tropical sweetness and a hint of citrus, but is milky in appearance (it also makes excellent ice cream). Mango, pineapple, papaya, coconut and watermelon can be found piled up on roadside stalls or freshly juiced in the markets. Everything is fully ripened on the trees, resulting in sweetness you’d never taste from the same fruits back home – you might just drink some of the best juice of your life here. Spectacular seafood The seafood is also impeccably fresh, as you might expect from a country with so much coastline. In higher-end resorts, you could eat lobster for breakfast, lunch and dinner, if you wished. Make the most of this freshness by trying ceviche – choose from shrimp, snapper or the ever-present lobster. Catching (and cooking) your own is easily arranged: take a motorboat trip out to the reef where the whole family can try reeling in a fish or two. Follow it up with snorkelling and catch sight of stingrays, nurse sharks and plenty of other fish, too. Then, for lunch, the captain will cook the catch on a minute island. Mayan specialities Most of the country’s major Mayan sites are inland, but you can’t travel far without coming across ancient stone settlements (although some estimates suggest only 10 per cent of the remains have been excavated). The most famous (and largest) are Caracol, Lamanai and Xunantunich, located primarily along the western border of the country. There’s a huge amount to learn about the ancient Mayan civilisation, and a tour of one of these spectacular temples can provide a valuable introduction. The Mayans grew and harvested maize, grinding it into the tortillas that are still eaten today. They were also the first people to grow cacao for food – the fermented beans are ground to a paste and mixed into a drink with spices such as chilli and cinnamon, or sweetened with honey, then drunk as part of ceremonies or rituals. Now, it’s part of the tourist trail – cacao bars are on sale in every gift shop, and you can join a class to make your own. Where to go San Ignacio, midway down the western border, is one of the country’s most popular towns, and has a fun, hometown atmosphere. Its proximity to the lush rainforests and cultural mix makes it a foodie hotspot. It has a great market, and the sheer variety of cuisines on offer can be seen at Pop’s – a breakfast institution that still bears the name of its founder. Stay at the sleek yet friendly West House Boutique Hotel, which is close to the centre of town. For seaside fun that’s as laid-back as it gets, Hopkins village – across on the eastern seaboard – is a must-visit. There’s a wealth of hotels to stay at and restaurants catering for all budgets. Seiri del Mar resort offers self-catering apartments right on the sea, but the on-site restaurant, Embers, is well worth visiting for dinner or a drink, whether or not you’re staying at the resort. A smart spot for dinner is Singanga, and try breakfast at Roast Coffee House for incredible smoothies and enormous platters, from waffle stacks and loaded omelettes to avo shrimp toast and cinnamon bananas foster french toast. There’s nothing for it but to retreat to your hammock after that! Where to stay King suites at West House Boutique Hotel start from £122 per night; a bedroom beachside villa plus den room with breakfast at Seiri del Mar starts from £300 per night.
The best probiotic supplements 2026 – tried and tested
Also known as ‘friendly’ gut bacteria, probiotics are recognised as live micro-organisms that may provide health benefits. Read our review to discover the best probiotic supplements to choose
Probiotics, often referred to as ‘friendly’ gut bacteria, are live micro-organisms that, when taken in sufficient amounts, may offer various health benefits. Supporting your gut health is vital for overall wellbeing, as maintaining a good balance and diversity of gut microbes can lead to proven digestive advantages, such as preventing or managing diarrhoea. The potential benefits of probiotics extend beyond digestion too, including supporting your immune system during times of stress. While diet plays a central role in fostering a healthy gut – think fibre-rich plant foods and fermented options like kimchi or kefir – there may be moments when a probiotic supplement could be a useful addition to your routine. JUMP TO REVIEWS If you're considering supplementation, we – with the help of an expert nutritionist – have tested a variety of probiotic products to determine the best for quality, effectiveness and value. Read on to discover the top probiotic supplements to support your gut health which includes one of our favourites for 2026, Natures Zest Biocultures Powder and the highly rated Smart Strains For Your Immune System. The potency of probiotics is measured in colony-forming units (CFU). Find out more about probiotics and what they do. Best probiotic supplements at a glance Best probiotic for gut health: Vitabright Advanced Bio-Cultures, £19.99 Best probiotics for when you're on antibiotics: Smart Strains For When You're on Antibiotics, £16.49 Best probiotics for immune support: Smart Strains For Your Immune System, £26.49 Best three-month supply of probiotics: Healthspan Pro20 Biotic, £47.99 Best vegan probiotics: Dr Vegan Gut Works, £28.99 Best high-strain diversity probiotics: Seed DS-01 Daily Synbiotic, £53.99 Best powdered probiotic: Natures Zest Biocultures Powder, £19.95 Best probiotics for diverse strains: Swallow Probiotic Live Cultures, £30 Best postbiotics: Ancient and Brave - True Biome,£36 Runner-up probiotic: ProVen Probiotics ShapeLine, £24.99 Best probiotics for potency: Epetome Synbiotic Duo Cap, £54.99 Best probiotics for detailed strain transparency: Garden of Life Microbiome Once Daily 10B, £18.49 Best probiotics for high CFU: Natures Zest Bio Cultures Advanced Formula, £20.99 Best probiotic for timing guidance: Zipvit Pro-Bio 20 Probiotic 20 Billion CFU, £7.99 Best probiotics for convenience: ProVen Probiotics 25B, £18.25 Jump to: Best probiotics to buy in 2026 How to choose a probiotic Which probiotic strain is best? How much should I take? What format of probiotic is best? How should I take a probiotic supplement? When to start taking probiotics before travel How we tested probiotic 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, gummies and liquids, with a range of price points to suit different budgets. The key areas we assessed were: Taste and flavour: are they pleasant to consume? Active ingredients: what are the different species of probiotic and are details of the strain included? What is the potency (CFU) of the individual bacteria? Are there details regarding the expiry date? Formulation: Does the product include a prebiotic? And has it been formulated to deliver the probiotics to the part of the gut where they are needed? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan, gluten-free? Value for money: how does it compare to other products on a cost-per-day basis? Clarity of instructions: are storage details and how to take the product clearly described? Best probiotics to buy in 2026 Vitabright Advanced Bio-Cultures Available from Vitabright (£19.99), Amazon (£16.14) Best probiotic for gut health Price per day: 63p Star rating: 5/5 Offering a 100 per cent money-back guarantee, this product ticked most of our boxes, with 17 different species, 11 of which are at amounts above 1bn CFU (there are 45bn CFU in total). However, there are no details of the exact strains of bacteria used in the product. An enteric-coated capsule offers protection against stomach acid, and inulin acts as a food source to support the gut-friendly bacteria. Vegan and gluten-free. Available from: Vitabright (£16.99) Amazon (£16.14) Smart Strains For When You're On Antibiotics Available from Boots (£16.49) Best probiotics for when you're on antibiotics Price per day: 82p Star rating: 5/5 Taking antibiotics can wreak havoc on your gut, so it's wise to give your body extra support. Testers were impressed that these probiotics had been thoughtfully created to do just that. Each capsule provides 10 billion live Lactobacillus rhamnosus and should be taken daily from the first antibiotic treatment, and continue for seven days after treatment has ended. Suitable from four years of age. Available from: Boots (£16.49) Smart Strains For Your Immune System Available from Amazon (£15.89) Best probiotics for your immune system Price per day: 88p Star rating: 5/5 What stands out about these probiotics is the addition of vitamin D3. Not only will you benefit from two strains of bacteria (that's 20 billion CFU), you also get 100 per cent of your recommended dose of vitamin D. This supports your immune system but we often don't get enough during winter. Testers found the sachets dissolved well in the mouth, although not as well in water. However, the flavour is intense and challenging straight from the sachet, so we'd advise mixing in water as well as you can. Available from: Smart Strains (£26.49) Amazon (£15.89) Healthspan Pro20 Biotic Available from Healthspan (£47.99) Best three-month supply of probiotics Price per day: 40p Star rating: 5/5 With 20 billion live organisms across five well-researched strains naturally found in the human gut, this probiotic is formulated for general digestive health and immune balance. Easy to open and completely tasteless, the capsule format is convenient for daily use and requires no refrigeration. A vegan and vegetarian-friendly supplement, it is free from gelatin and lactose, and contains minimal additives. Each batch is third-party tested to GMP standards, providing reassurance on purity. Overall, this is a straightforward, reliable choice for anyone seeking a high-strength, multi-strain probiotic. Available from: Healthspan (£47.99) Dr Vegan Gut Works Available from Amazon (£23.16), Dr Vegan (£24.64) Best vegan probiotics Price per day: 97p Star rating: 5/5 Easy to take and featuring a neutral flavour with no noticeable smell, this Dr Vegan probiotic supplement offers a blend of six well-known probiotic strains, including Lactobacillus and Bifidobacterium species, alongside prebiotic inulin and psyllium husk. Each capsule delivers an impressive 50 billion CFU, which have a delayed release to help protect bacteria through the stomach. The formula is vegan, allergen-free and comes in a recyclable pouch. While claims reference clinical studies, more transparent evidence for the specific formulation would be reassuring. A 60-day money-back policy adds peace of mind. Available from: Amazon (£21.49) Dr Vegan (£23.16) Seed DS-01 Daily Synbiotic Available from Seed (£53.99), Healf (£59.99) Best high-strain diversity probiotic Price per day: £1.27 Star rating: 5/5 Easy to take with no noticeable taste or smell, these capsules are standard-sized and vegan-friendly, making them suitable for a wide range of dietary needs. The packaging is thoughtfully designed, being recyclable and shelf-stable with no need for refrigeration, and a handy travel container is included. They're shipped from the US with a $10 delivery charge per order; it’s a premium product that may not suit every budget, although free worldwide shipping is available for subscriptions delivered every three months. With 24 clinically studied strains and a guaranteed 53.6 billion AFU (active fluorescent units) to expiry, the formulation is robust and supported by strong clinical evidence. The capsule-in-capsule delivery system aims to ensure bacteria reach the gut, providing convenience and peace of mind for daily use. Available from: Seed (£53.99) Healf (£59.99) Natures Zest Biocultures Powder Available from Natures Zest (£19.95), Amazon (£17.95) Best powdered probiotic Price per day: 66p Star rating: 5/5 Offering a high-strength probiotic in powder form, this product delivers 60 billion CFU per daily scoop across nine strains, with prebiotic fructooligosaccharides to support the growth of beneficial bacteria. It supports digestive health and overall gut balance. Suitable for vegans and gluten-free, made in the UK in a GMP-certified facility. Available from: Natures Zest (£19.95) Amazon (£17.95) Swallow Probiotic Live Cultures Available from Swallow (£30) Best probiotics for diverse strains Price per day: £1 Star rating: 4.5/5 Plenty of reassurance is provided on the website and packaging about the quality of the ingredients (third-party lab tested, clinically proven strains). With 16 different strains at a total of 35 billion CFU, this made for a popular product with testers. Gastro-resistant capsules and added prebiotic fibre help promote longer survival of the probiotic bacteria, too. Available from: Swallow (£30) Ancient + Brave True Biome Available from Ancient and Brave (from £36) Best postbiotics Price per day: £1.28 Star rating: 4.5/5 This neutral-tasting powder blends smoothly into drinks or smoothies and is easy to add to a daily routine. It contains a single postbiotic strain, prebiotic fibre and L-glutamine to support the gut lining and microbiome balance without using live bacteria. The vegan formula comes in secure, clearly labelled packaging with a good shelf life. It’s a gentle, effective option for sensitive digestion, though those after live probiotics may prefer another product. We love that it's available in either individual sachets as well as a glass jar. Available from: Ancient and Brave (from £36) ProVen Probiotics ShapeLine Available from Amazon (£24.99), Pro-Ven Biotics (£31.99), BodyKind (£25.59) Runner-up probiotic Price per day: £1.05 Star rating: 4.5/5 With 50bn CFU of ‘extensively researched’ microbes, this has one of the highest contents of the products we tested. However, although we are given the details of five different strains, there’s no detail of proportions. Corn starch acts as a prebiotic, and an enteric coating protects against stomach acid, meaning there’s a good chance the bacteria will survive and establish themselves in the gut. The capsules also include vitamins D3 and C, plus zinc. The packaging includes a claim they’re proven to support a ‘shapelier you’, but there’s no further explanation of how or what that means. Vegetarian (not vegan), dairy- and gluten-free. Available from: Amazon (£24.99) Provenbiotics (£31.99) BodyKind (£25.59) Epetome Synbiotic Duo Cap Available from Epetome (£54.99) Best probiotic for potency Price per day: £1.83 Star rating: 4.5/5 There are 11 different live cultures in these capsules, the majority at a level between 1.2 and 12.88bn CFU; three more are just below this (at 0.88bn each). Providing a total of 50bn CFU, this product offers one of the highest potencies of the products we tested. The space-age looking capsule is formatted with a ‘duo cap’ designed for targeted delivery within the gut, and claiming to be 30 times more effective than other delivery mechanisms. It contains FOS fibre as a prebiotic, plus vitamin D, zinc and biotin. Available from: Epetome (£54.99) Garden of Life Microbiome Once Daily 10B Available from Garden of Life (£18.49) Best probiotic for detailed strain transparency Price per day: £1.10 Star rating: 4/5 With 10 billion CFU and 13 strains of bacteria, this product is designed to be taken once a day so fits into your busy lifestyle. The strains are specified and listed and this supplement is vegan-friendly. It's slightly cheaper than others, but also contains considerably lower CFUs. Available from: Garden of Life (£18.49) Natures Zest Bio Cultures Advanced Formula Available from Natures Zest (£20.99) Best probiotic for high CFU Price per day: 57p Star rating: 4/5 As the name suggests, this contains a whopping 100 billion CFU per dose within 12 different probiotic strains. It's good value for money and GMP certified, but our testers felt more information (including full ingredients) was needed on the pack. Available from: Natures Zest (£20.99) Zipvit Pro-Bio 20 Probiotic 20 Billion CFU Available from Zipvit (£7.99), Amazon (£5.98) Best probiotic for timing guidance Price per day: 24p Star rating: 4/5 Our testers appreciated the useful advice to take this supplement at breakfast, as this is when stomach acid is at its most neutral. Three different probiotic strains are included, at a total of 20 billion CFUs. However it lost marks due to the fillers included in the product and the additional packaging. Available from: Amazon (£5.98) Zipvit (£7.99) ProVen Probiotics 25B Available from ProVen Biotics (£18.25) Best probiotic for convenience Price per day: £1.20 Star rating: 4/5 There are a few added extras in this product, as well as four popular bacterial strains. Nutrients such as vitamins C and D3, plus calcium, selenium and zinc are included to help support immunity. The total combined CFU of the four strains is 25bn, but there is no breakdown so we can’t be sure all are provided in sufficient amounts. The capsules contain FOS as a prebiotic and have an enteric-coating. For ease of use, the capsule can be opened and the contents sprinkled on food (but you will lose the benefits of the enteric coating), the product does not require refrigeration. Vegetarian (not vegan), dairy- and gluten-free. Available from: ProVen Biotics (£18.25) Other probiotics tried and tested: Symprove, 3.5/5, from £49.99 Holland & Barrett Live Friendly Bacteria, 3.5/5, £7.99 The Gut Co Care, 3.5/5, £44 Feel Daily Biotic: 3/5, £35.04 Feel Beauty Probiotic+: 3/5, £35.04 Vitl Daily Biotic: 3.5/5, £14.99 JS Health Probiotic: 3.5/5, £21.99 How to choose a probiotic When choosing a supplement check the label for the following information: A list of the species of bacteria included in the product. Are these appropriate for your needs (e.g. have they been assessed in clinical trials)? A good starting base is the inclusion of families such as Bifidobacterium and Lactobacillus. The number of colony-forming units (CFU) supplied by the product. The higher the number, the more active microbes per dose. Either the manufacture date or an expiration date. This is a useful guide to determine the potency of the product, because the number of live bacteria will reduce over the life of the product. Has the product been tested by a third party to confirm the CFU and potency? Does the product contain a fuel source (known as a prebiotic) to support the microbes? Check the ingredients label for accepted prebiotics which include inulin, fructooligosaccharides (FOS) and galactooligosaccharides (GOS). You may see these combination products (pro- and prebiotics) referred to as ‘synbiotics’. Has the product been designed to promote the safe delivery of the microbes to the small intestine and colon (where they are needed)? This may be thanks to an enteric coating on a capsule or the way a liquid product is taken, e.g. on an empty stomach. If you have a specific dietary need, check the ingredients carefully, for example, not all products will be suitable for vegans because they may contain traces of dairy. Which probiotic strain is best? Look at the ingredients label to check the details – you’re likely to see the bacteria and/or yeast described as Bifidobacterium longum W11. We read this is as follows: Bifidobacterium is the ‘genus’ or family name longum is the species, or type within that family group W11 is the specific strain. The most common and effective probiotics that are included in a supplement are those of the Lactobacillus, Bifidobacterium and Streptococcus families as well as Bacillus. Outside of these four, you will need to do your own research. If you want to verify whether the particular probiotic can help with a specific health need, check the relevant clinical studies and then ensure that the product you are considering contains the same strain, at the same potency that was evaluated in the trial. How much should I take? There are no official recommended daily doses or upper limits for probiotics, although most experts suggest a product should supply 1-10 billion CFU per dose; with multi-strain products potentially offering doses of 1-10 billion CFU for each strain. Taking high doses isn’t advised due to the risk of unwanted side effects such as bloating, wind and loose bowels or constipation. For most people, probiotic supplementation is generally safe; however, those with certain gut disorders, compromised immune systems (including those on immune-suppressant medication), severe illness or allergies, as well as pregnant and breastfeeding women should seek advice from their GP prior to supplementing. Furthermore, if you are taking certain medications including antibiotics or anti-fungals, discuss the use of a probiotic supplement with your GP. What format of probiotic is best? This depends on a number of factors: The bacteria you choose How you wish to store the product Whether the formulation is designed to ensure the probiotics reach the part of the digestive system where they are needed. Liquid and dairy-based products will likely need refrigerating and tend to be the least shelf-stable. Probiotics in solid form, such as capsules and powders, are more stable and can be stored for a longer period of time often under cool, dry conditions, such as in a cupboard. Probiotics that are encapsulated in a hard capsule shell or ‘enteric’ coating stand a better chance of reaching the colon, while dairy-based foods and drinks that tend to stay in the stomach longer may result in more of the bacteria being lost. Studies suggest that suppositories, which avoid the stomach altogether, may deliver a greater proportion of viable probiotic, but these aren’t as commonly available over the counter. How should I take a probiotic supplement? Follow the instructions on the label, as how you should take the product will depend on the ingredients. Often the recommendation is to take on an empty stomach, to avoid it being held up in the digestive system. Most studies support taking once or twice a day for about 12 weeks. When to start taking probiotics before travel Travelling and going on holiday – particularly abroad – can have a noticeable impact on gut health and digestion. Changes in time zones, dietary habits, water sources and even increased stress levels can disrupt the balance of gut bacteria, sometimes resulting in digestive issues such as bloating, constipation or diarrhoea. Exposure to unfamiliar foods and environments may also increase the risk of gut upsets, including traveller’s diarrhoea. Taking a probiotic supplement can help support digestive health during travel by helping to maintain a healthy balance of gut bacteria. An analysis of studies has found that the most effective probiotic strain for traveller's diarrhoea is Saccharomyces boulardii CNCM I-745, so be sure to check your product contains this specific strain. For best results, it is recommended to start taking a probiotic supplement at least a week before travel and continue throughout your trip. This gives the beneficial bacteria time to establish in your gut and offer protection during your travels. We also reviewed Nutrigums (£9.99). More health and wellbeing product reviews Best personalised nutrition tests Zoe review Best collagen supplements Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best sleep supplements Best joints supplements Related content What are probiotics and what do they do? Top probiotic food Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? 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 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 circumstance
Best vitamin D supplements 2026, tried and tested
In the UK we’re advised to take vitamin D during the winter months, as we mainly source it from sunlight. Read our review to discover the different types of supplements you can take, and the best brands to choose
Vitamin D is an essential nutrient that plays a crucial role in keeping us healthy. It is well known for its part in maintaining strong bones and teeth by helping our bodies absorb calcium, but its benefits go much further. Vitamin D also contributes to a well-functioning immune system and supports mental wellbeing. In the UK, our main source of vitamin D comes from sunlight, as our skin produces it when exposed to UV rays. However, with our often overcast weather and shorter days during the autumn and winter months, it can be difficult for many people to get enough vitamin D from sunlight alone. While certain foods, such as oily fish, egg yolks and some fortified products, do provide small amounts of this important vitamin, it is widely recognised that supplementation is often necessary to maintain healthy levels throughout the year. Sponsored by Natures Zest Shine a light on your health with Natures Zest Vitamin D Known as the sunshine vitamin, vitamin D is essential for bone strength, immunity and muscle function, yet many of us don't get enough. At Natures Zest, its premium formulas are designed for maximum effectiveness and are all backed by rigorous third-party testing for quality you can trust. <a href="https://www.awin1.com/cread.php?awinmid=102967&awinaffid=489797&campaign=VITAMIN+D+BBC&clickref=NaturesZestXGFVitD010226&ued=https%3A%2F%2Fwww.natureszestnutrition.com%2Fproducts%2Fnatures-zest-vitamin-d3-4000-iu-high-strength-d3-vitamin-for-calcium-absorption-immune-support-strengthen-bones-teeth-muscles-vegetarian-easy-to-swallow-150-gummies" target="blank" rel="sponsored noopener noreferrer">Vitamin D3 4000IU Gummies: tasty vegetarian gummies that deliver high-strength vitamin D3 to support bones, teeth and immunity from 21p per day. <a href="https://www.awin1.com/cread.php?awinmid=102967&awinaffid=489797&campaign=VITAMIN+D+BBC&clickref=NaturesZestXGFVitD010226&ued=https%3A%2F%2Fwww.natureszestnutrition.com%2Fproducts%2Fnatures-zest-vitamin-d3-4000-iu-100%25C2%25B5g-high-strength-d3-vitamin-for-calcium-absorption-immune-support-strengthen-bones-teeth-muscles-vegetarian-easy-to-swallow-365-tabs-1-year-supply" target="blank" rel="sponsored noopener noreferrer">Vitamin D3 4000IU Tablets: convenient one-a-day tablets providing a year's supply of high-strength vitamin D3, supporting bone density, muscle health and immunity from just 4p per day. NAC (N-Acetyl Cysteine): a powerful antioxidant supplement that works alongside vitamin D to help protect cells, support respiratory health and promote overall wellbeing from 24p per day. Take the step toward stronger bones and immune resilience with Natures Zest. To help you choose the most suitable option, we’ve reviewed a wide range of vitamin D supplements currently available in the UK. Our assessment includes various formats such as capsules, tablets, sprays, and liquids, making sure that there are options to suit different preferences and lifestyles. We’ve taken into account supplements suitable for vegetarians and vegans, alongside products that offer added convenience or strong value for money. Each product has been assessed based on its nutritional content, ease of consumption and compatibility with specific dietary requirements, helping you make a confident, informed choice. Our selection highlights high-quality, effective vitamin D supplements designed to support healthy vitamin D levels and maximise the benefits of this essential nutrient. Plus, find out everything you need to know about how much vitamin D to take, which form of vitamin D is best and what to look for in a vitamin D supplement below. Best vitamin D supplements at a glance JUMP TO REVIEWS Best vitamin D capsules and tablets: Dr Vegan Vitamin D3, £8.99 ZipVit Vitamin D3 4000iu, £8.49 Natures Zest Vitamin D3 4000 IU, £15.99 Prowise Vitamin D3 4000IU and K2, £11.49 Vitabright Vitamin D3, £19.99 JS Health Vegan Vitamin D, £19.99 Zooki Vitamin D3+K2, £18.49 Vitl Vitamin D3, £5.95 VitamoreD D3, £12.99 Performance Lab D3+K2, £19 Best liquid vitamin D: Zooki Vitamin D, £49.99 Best spray vitamin D: BetterYou D3000+K2, £4.99 Jump to section: Best vitamin D supplements to buy in 2026 How much vitamin D should I take? How should I take a vitamin D supplement? What form of vitamin D is best? How we tested vitamin D supplements All vitamin D supplements were tested within the same review period, so results could be compared fairly. Each product was tried and assessed against our set criteria, with detailed notes recorded during the process. We included a broad mix of brands and formats, from tablets and capsules to gummies, sprays and liquids, at a range of price points to reflect different budgets. We focused on the following areas: Taste and flavour: for products that were flavoured or chewable (such as gummies, liquids or sprays), we noted whether they were enjoyable to take daily, or if they left an aftertaste. Nutrient profile: each supplement was checked for the amount of vitamin D provided per daily dose, and compared against the Nutrient Reference Value (NRV). We also considered whether the dosage suited different needs, from everyday maintenance to higher support levels. Additives: we reviewed ingredient lists to see if supplements contained extras such as preservatives, artificial sweeteners or colourings, highlighting products with a simpler, cleaner formulation. Dietary requirements: suitability for different diets was factored in, including whether products were vegetarian, vegan or free from common allergens. Value for money: we compared the cost per day against quality, formulation and ease of use, weighing up whether a supplement offered good value compared with similar products on the market. Why you can trust Good Food reviews When reviewing vitamin D supplements, we combined editorial independence with expert guidance. Our health editor led the review process, working alongside a freelance nutritionist to make sure every product was judged against both practical and scientific standards. Expert insight: our nutritionist advised on dosage, formulations and safety, helping us identify which products met evidence-based recommendations. Real-life focus: our health editor considered how easy each supplement was to take, whether in tablet, capsule, spray or gummy form and whether the cost felt justified. Independence: as always, findings were not shared with manufacturers or retailers before publication, and we don’t accept payment for coverage. This guide blends expert nutritional advice with everyday usability, so you can choose vitamin D supplements with confidence. Best vitamin D supplements to buy in 2026 Best vitamin D capsules and tablets Dr Vegan Vitamin D3 Available from Dr Vegan (£8.99) Star rating: 5/5 Each tasteless capsule provides 63 micrograms (2,500 IU) of vegan vitamin D3 – a high-strength but safe daily dose. They’re easy to take with food and come in plastic-free, compostable packaging. The additive- and allergen-free formula is certified by respected industry bodies and completely plant-based. For anyone wanting a clean, reliable vitamin D3 supplement, this is a straightforward and sustainable option. Available from: Dr Vegan (£8.99) ZipVit Vitamin D3 4000iu Available from ZipVit (£8.49), Amazon (£7.21) Star rating: 5/5 This super-strength formula provides a potent dose of 100mcg vitamin D3. This amounts to 2000 per cent of your recommended daily dose, all in a one-a-day tablet and for a reasonable price. This almost-year-long supply (360 tablets) contains tablets that are suitable for vegetarians. Our testers found these small tablets easy to take, plus they have no taste or smell. Available from: ZipVit (£8.49) Amazon (£7.22) Prowise Vitamin D3 4000IU and K2 Available from Prowise (£11.49) This high-strength combo from Prowise pairs vitamin D3 (4000 IU) with vitamin K2 (MK-7), a form shown to support better calcium utilisation in the body. This can helping nutrients deposit in bones rather than soft tissues. Vitamin D3 promotes immune function, strong bones, teeth and muscle health, while K2 helps direct calcium where it’s needed most, enhancing overall effectiveness. The tablets are vegetarian, easy to swallow, offering excellent value with a six-month supply for everyday use. Available from: Prowise (£11.49) Natures Zest Vitamin D3 4000 IU Available from Natures Zest(£15.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/01/Natures-Zest-Vitamin-D3-4000-IU-for-Bones-Muscles-Immune-Support-deaead3.png" width="1920" height="1080" alt="Natures Zest Vitamin D3 4000 IU for Bones, Muscles & Immune Support supplements on a white background with a gold, circular-shaped Good Food rating badge" title="Natures Zest Vitamin D3 4000 IU for Bones, Muscles & Immune Support" /> Star rating: 4.5/5 This high-strength formula from Natures Zest provides a potent dose of 100 µg (4000 IU) vitamin D3 per tablet, designed to support immune function, calcium absorption, strong bones, healthy teeth and muscle function. These easy-to-swallow vegetarian tablets are enough for a full year’s daily intake. The tablets are made in the UK under strict GMP quality standards and contain no artificial colours or preservatives, making them suitable for vegetarians. We found Natures Zest's tablets easy to take with no taste or smell. Available from: Natures Zest (£15.99) Vitabright Vitamin D3 Available from Amazon (£16.99), Vitabright (£19.99) Star rating: 4.5/5 At the a maximum dose of 100mcg (2000% NRV) vitamin D3, it’s combined with sunflower oil for better absorption, but not vitamin K. The capsule shell contains gelatin so these aren’t vegetarian, although they are gluten- and lactose-free. The huge pack of 425 one-a-day softgels offers excellent value. This product is best suited to those who have had their vitamin D levels checked and as a result have been advised to supplement at a higher dose. Available from: Amazon (£16.99) Vitabright (£19.99) JS Health Vegan Vitamin D Available from Amazon (£19.99), JS Health (£19.99) Star rating: 4/5 Small and smooth, these capsules still contain the recommended daily dose of 25mcg (500% NRV) of vitamin D3. Combined with bran oil to help your body absorb the vitamin, these are suitable for vegans. Available from: Amazon (£17.99) JS Health (£19.99) Zooki vitamin D3+K2 Available from Zooki(£24.99), Healf (£18.49) Star rating: 4/5 The manufacturer claims that ‘liposomal technology’ increases absorption, although you might still want to take it with a high-fat food to ensure maximum absorption. These contain a generous 75mcg (1500% NRV) of vitamin D3 along with vitamin K (avoid if you’re on blood thinners). Suitable for vegans and those on a gluten-free diet. Available from: Zooki (24.99) Healf (£18.49) Vitl Vitamin D3 Available from Vitl (£5.95) Star rating: 4/5 An optimum serving of vitamin D. Supplying 25mcg (500% NRV) of vitamin D3, these vegan softgels contain sunflower oil to help you absorb more vitamin D. They’re also available in a nifty, portable little tin and are excellent value. Available from: Vitl (£5.95) VitamoreD D3 Available from Vitamore (£12.99) Star rating: 4/5 Made from calcifediol, the form of vitamin D that we make in the liver, the manufacturers claim that this form of vitamin D is more potent and better absorbed than cholecalciferol (used in the other supplements here). So no oil or vitamin K is deemed necessary. Contains 50mcg (1000% NRV) of vegan-suitable vitamin D3. The tiny capsules are very portable and easy to take. Available from: Vitamore (£12.99) Performance Lab D3+K2 Available from Performance Lab (from £19) Star rating: 3.5/5 Although a hefty initial outlay (£57), this does get you a four-month supply of the recommended daily dose of 25mcg (500% NRV). They contain vitamin K to help draw calcium into the bones, which means they aren’t suitable if you’re on blood thinners or have certain health conditions. Containing vitamin D3 from freeze-dried algae, they’re suitable for vegans. You’ll need to take them with fat-containing foods as they don’t contain any oil. Free from gluten, additives, preservatives and artificial colours. Available from: Performance Lab (from £19) Other options for supplementing Best vitamin D drinks Zooki Vitamin D Available from Victoria Health (£24.99 for two week supply), Zooki (£49.99 for one month supply) Star rating: 4.5/5 These sachets contain 75mcg (1500% NRV) of vitamin D3 plus vitamin K2 in an oil base. You can drink them straight from the sachet or add them to a smoothie. Our tester described the flavour as reminiscent of a mixed berry yogurt. Suitable for vegans (derived from lichen algae) and free from preservatives. Among the most expensive of the supplement products we tested. Available from: Victoria Health (£24.99 for two week supply) Zooki (£49.99 for one month supply) Best vitamin D spray BetterYou D3000+K2 Available from Amazon (£6.37), Better You (£11.49), Superdrug (£10.99), Holland & Barrett (£10.99) Star rating: 4.5/5 Three sprays to the inside of your cheek provides 75mcg (1500% NRV) of vitamin D3. It also contains vitamin K2 to support bone strengthening and is one of the few supplements to carry a warning that people on blood thinners shouldn’t take vitamin K. Extracted from lanolin, this is not vegan. Our tester appreciated the clear instructions and the pleasant peppermint oil flavour. Available from: Amazon (£4.99) Better You (£7.49) Superdrug (£10.99) Holland & Barrett (£10.99) How much vitamin D should I take? 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, but individual requirements will vary depending on your age, skin colour, if you’re pregnant or breastfeeding, and how much time you spend outdoors (with your skin uncovered). Our expert nutritionist suggests that 10-25mcg per day should be sufficient for most people. The NHS advises adults should not take more than 100mcg (4000 IU) a day. For labelling purposes, the nutrient reference value (NRV) or recommended daily amount, that you will see on labels, is 5mcg. This is the amount set by the EU for food labelling purposes, this figure has been retained and now forms part of our UK food law. How should I take a vitamin D supplement? Vitamin D is fat-soluble, so a supplement is best taken with food to improve absorption. Most people in the UK should consider a supplement daily between October and late March, although individual needs vary. What form of vitamin D should I take? Vitamin D2 and D3 can both help a deficiency, although D3 is naturally produced in the skin and is generally considered slightly more active and longer-lasting. Vegans should be aware that D3 is often sourced from sheep’s lanolin, so look for a product made from lichen or micro-algae to avoid animal derivatives. What format of vitamin D is best? Look for an oil-based formula as D3 is fat soluble. This could be in capsule (or ‘pearl’) form, in a spray (as it bypasses the gut, the delivery is more direct) or in drops which can be added to food or drink. Tablets tend not to be as easy to digest; gummies or chewables – although easier for children to take – may be more susceptible to heat and moisture which can affect stability and shelf life. Vitamin K can be a useful addition to the supplement as it helps the body use calcium appropriately (although it is not suitable for all people including those on blood thinners). Read more health and wellbeing product reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? 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 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.
8 best magnesium supplements for sleep 2026, tried and tested
Struggling to drop off or missing out on a restful night's kip? A magnesium supplement might prove useful in helping you to sleep. Read our reviews of the best products
Sleep is an often-underrated essential when it comes to health, but achieving a good night's sleep can sometimes feel elusive. For those struggling to unwind at bedtime, magnesium supplements may be the answer. Magnesium is an important mineral that helps our bodies and brains in a variety of ways, including with heart, bone and metabolic health. And research suggests that it has also been linked to improved relaxation and sleep quality in a number of ways: It supports melatonin production, a hormone that regulates circadian rhythm and promotes sleepiness. It may lower cortisol levels, reducing stress and aiding relaxation for better sleep. It regulates brain neurotransmitters to calm the nervous system and encourage relaxation. What are the different types of magnesium? There are a number of different forms of magnesium that have a variety of different benefits, but for sleep, look out for glycinate and chloride: Magnesium glycinate is useful for anxiety, insomnia and stress conditions. Magnesium chloride has a calming effect on the nervous system, helping to relax the body. For most people, meeting magnesium needs through diet is achievable. Nutritionists often recommend increasing magnesium-rich foods like nuts, seeds and leafy greens to boost your levels. But many do choose to take a supplement to support good sleep. If you are considering a supplement, we have looked at the leading options to discover which can help to promote a good night’s sleep. Read on to find out which magnesium supplements brands we rated, including our top pick for 2026; Simple Science Magnesium Complex. There's also more information below on the different types of magnesium, how much you should take, and the formats which might suit you best. Find out more about the health benefits of magnesium. Best magnesium supplements for sleep at a glance JUMP TO REVIEWS Simple Science Magnesium Complex, £16.99 Nutrition Geeks Magnesium Glycinate, £8.49 Vitabright Magnesium Glycinate, £19.99 Dr Vegan Magnesium Glycinate, £12.99 Heights Magnesium+, £20 ZipVit Magnesium Glycinate, £8.99 New Leaf Magnesium Glycinate, £9.99 Viridian Magnesium Bisglycinate, £11.20 Jump to section: Best magnesium supplements for sleep How much magnesium should I take? How should I take a magnesium supplement? What form of magnesium should I take? What format of magnesium is best? How we tested magnesium supplements To put together our edit of the best magnesium supplements for sleep, we blended expert advice with hands-on testing. Nutritionist Kerry Torrens helped guide the process, sharing her insight into how different forms of magnesium behave in the body, which formats are best absorbed and what to look for when it comes to safe dosing. We assessed every product using the same set of measures: Value for money: based on the cost of the suggested daily intake Nutritional contribution: how much of your daily magnesium needs each serving provides Type and delivery: the form of magnesium used (such as glycinate, citrate or malate) and whether it’s taken as a capsule, drink, gummy or topical product, to gauge how effectively it’s likely to be absorbed Everyday usability: our Good Food testers tried each supplement as part of their normal routine, paying attention to how it tasted, smelled and felt to take Why you can trust Good Food reviews Our review of magnesium supplements for sleep was guided by both editorial independence and expert knowledge. Working with a qualified nutritionist, we focused on how different forms of magnesium, such as citrate, glycinate and oxide, may influence absorption and effectiveness when it comes to supporting rest and relaxation. We looked beyond labels, checking dosage, formulation and added ingredients, while also considering how realistic each supplement was to take at bedtime, whether as capsules, powders or sprays. Our nutritionist helped us highlight which products are most likely to aid healthy sleep patterns and which may be less effective. As with all Good Food reviews, findings weren’t shared with manufacturers or retailers before publication, and we don’t accept payment for positive coverage. The result is advice you can rely on, combining clinical expertise with real-world testing to help you choose magnesium supplements that could genuinely support a better night’s sleep. Best magnesium supplements for sleep 2026 Simple Science Magnesium Complex Available from Amazon (£15.99) Star rating: 5/5 This is a premium-feeling magnesium supplement that stands out for both formulation and presentation. Each serving combines three forms of magnesium (glycinate, citrate and malate) with added zinc and vitamin D3, making it a well rounded option for supporting calm, sleep and muscle function. The 120-capsule tub provides a generous two-month supply at the recommended dose, offering excellent value for money. Free from fillers, easy to swallow and vegan-friendly, it’s thoughtfully formulated and beautifully packaged. Available from: Amazon (£15.99) Nutrition Geeks Magnesium Glycinate 3-in-1 Available from Amazon (£8.99), Nutrition Geeks (£9.99) Star rating: 5/5 Containing three types of magnesium (primarily glycinate, which is recommended for sleep improvements), this is a good all-rounder with 884mg of elemental magnesium – 102% of your daily recommended amount (NRV). With 22% magnesium citrate (to reduce anxiety) and 22% magnesium malate (for muscle tension), these could also be beneficial if you’re struggling to sleep. Free from fillers and packaged in a sachet that contains 95% less plastic than a bottle. It’s also a very good price. Available from: Amazon (£8.99) Nutrition Geeks (£9.99) Vitabright magnesium glycinate Available from Vitabright (£16.99) Star rating: 5/5 This sizeable jar should last you three months, taking two capsules a day for 80% of your recommended amount of magnesium. Free from fillers and vegan friendly, we’ve found this a very reliable brand in our tests. Available from: Vitabright (£16.99) Dr Vegan Magnesium Glycinate 1500mg Available from Dr Vegan (£11.04) Star rating: 4.5/5 We found these vegan magnesium glycinate capsules easy to take and completely neutral in taste, which makes them great for daily use. Each dose provides 300mg of elemental magnesium in a gentle, highly absorbable form that supports relaxation and sleep. The packaging is resealable, keeping the capsules fresh and travel-friendly. With no additives, allergens or animal-derived ingredients, they suit a wide range of diets. At around 43p per day, they’re fairly priced and bulk discounts add good value. A simple, reliable choice if you're after a straightforward magnesium supplement. Available from: Dr Vegan (£11.04) Heights Magnesium+ Available from Healf (£20) Star rating: 4.5/5 This online-only subscription service uses an unusually shaped bottle to fit through your letterbox – although encasing that in a cardboard box feels a bit packaging heavy. Two capsules a day provides 80% of your NRV of pure magnesium glycinate, with the company recommending you take them at night to benefit your sleep most. These contain no fillers, and there’s a money-back offer if you aren’t happy. Available from: Healf (£20) ZipVit Magnesium Glycinate Available from Amazon (£8.99), ZipVit (£8.99) Star rating: 4/5 Magnesium glycinate is a good option to help with sleep and is easily absorbed. This product isn't as high a dose as some, at just over 50% of your NRV, but it does contain vitamin B6 to help your body absorb more of the mineral and is inexpensive and conveniently packaged. Available from: Amazon (£8.99) ZipVit (£8.99) New Leaf Magnesium Glycinate Available from Amazon (£9.99), New Leaf (£10.95) Star rating: 3.5/5 The recommended dose of two capsules contains a moderate 55% of your daily intake. Be sure to take them with plenty of water and preferably some food. Although they’re not the strongest dose, they tick all the boxes of being third-party tested, produced to Good Manufacturing Practice standards, suitable for vegans and free from GMOs and allergens. Available from: Amazon (£9.99) New Leaf (£10.95) Viridian Magnesium Biglycinate Available from Amazon (£11.20), Body Kind (£12.44), Viridian (£15.55), Victoria Health (£15.55) Star rating: 3.5/5 Two capsules a day provides 37% of magnesium’s NRV, although the company suggests you can take up to four tablets daily (taking you up to 74%, at a cost per day of 98p). Viridian sells itself on its quality and ethical considerations – ingredients are fully traceable and supplements are nutritionist-formulated and evidence-backed. Available from: Amazon (£11.20) Body Kind (£12.44) Viridian (£15.55) Victoria Health (£15.55) How much magnesium should I take? How much magnesium you should be looking to include will depend on your age, gender, life stage and any health or dietary issues you might have. As a guide, the Nutrient Reference Value (average recommended daily amount) of magnesium is 375mg. Make sure you’re checking the ‘elemental magnesium’ amount on the label, as a compound (for instance, magnesium oxide) won’t contain as much magnesium as the pure form. How should I take a magnesium supplement? It’s usually best to take magnesium with a meal, and not at the same time as other mineral supplements (if you’re taking any). Aim to take it around two hours before bed if it’s being used to help you sleep. What form of magnesium should I take? Magnesium is usually provided in compound form in supplements, and sometimes the partner element can bring health benefits of its own. Our expert nutritionist Kerry Torrens advises the following forms, depending on your health needs: • For energy: magnesium malate / orortate • For anxiety or mood: magnesium citrate / lactate / l-threonate / glycinate / chloride • For digestion, including constipation: magnesium citrate / lactate / oxide / sulfate • For heartburn: magnesium oxide / chloride / carbonate • For sleep: magnesium glycinate / chloride • For heart health: magnesium taurate / orotate • For bone health: magnesium citrate • For muscle tension: magnesium malate / sulfate What format of magnesium is best? If you don’t want to take a capsule, magnesium can be used in a spray or bath. There’s limited quality research into how effective magnesium applied to the skin might be (although areas with more hair follicles – such as arms and legs – are believed to be best), as well as in how well magnesium bath salts might be absorbed. Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best calcium supplements Best sleep supplements Best vitamin C supplements Best ashwagandha supplements Best biotin supplements Best pregnancy supplements Best multivitamins Best prenatal supplements Best sleep trackers Best sleep earplugs 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 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.
The best magnesium supplements 2026, tried and tested
We looked at the leading magnesium supplements, from sprays and gummies to capsules, to discover which might suit you best
Magnesium is a vital mineral that plays a key role in keeping both our bodies and brains functioning at their best. While it’s often chosen as a supplement to combat tiredness and fatigue, magnesium can also support healthy bones and maintain energy levels. Its benefits also extend to muscle function, making it a common addition to sports drinks and electrolyte-balancing products. While it’s usually possible to meet your magnesium needs through a diet rich in nuts, seeds and leafy green vegetables, some people may choose to take a supplement to boost their intake. Whether you're addressing a specific deficiency or looking to support overall wellness, selecting the right type of magnesium is essential. Sponsored by Natures Zest Restore balance with Natures Zest magnesium support Magnesium is important for energy, muscle function and restful sleep, yet many people don't get enough. Natures Zest has developed premium magnesium formulas, each crafted with care and backed by rigorous third-party testing, so you can support your body with confidence. Magnesium Glycinate Complex: highly absorbable magnesium bisglycinate, malate and taurate combined with vitamin B6 to support muscles, energy release and quality sleep from 24p per day. Magnesium Gummies: delicious berry-flavoured gummies suitable for adults and children, helping to support relaxation, immunity and daily wellbeing from 33p per day. Ashwagandha Gummies: natural raspberry gummies with 5% withanolides, traditionally used to help manage stress, promote calm and support restorative sleep from 37p per day. Take the step toward balanced energy and better rest with Natures Zest. We’ve tested a variety of magnesium supplements, including glycinate, citrate, oxide and tablet forms, to help you find the best options, including our top-rated product for 2026; Prowise Magnesium Glycinate Complex 4 in 1. Read on for our top-rated recommendations, plus expert insights on dosage, types of magnesium and the formats that might work best for your needs. Find out more about the health benefits of magnesium. Best magnesium supplements at a glance JUMP TO REVIEWS Best magnesium capsules: Prowise Magnesium Glycinate Complex 4 in 1, £9.99 Swallow Pro magnesium 4 complex, £30 Vitabright magnesium citrate, £19.99 Vitabright magnesium glycinate, £19.99 Vitabright magnesium 6-in-1 complex, £19.99 Dr Vegan Magnesium Citrate 400mg, £8.99 Zooki magnesium capsules, £30 Best magnesium tablets: ZipVit magnesium 500mg, from £8.49 Solgar magnesium citrate, £15.60 Holland & Barrett magnesium, £12.75 Best magnesium body oils: Holland & Barrett magnesium oil spray, £11.99 BetterYou magnesium oil body spray, £14.99 Best magnesium bath salts: Westlab magnesium flakes bath soak, £5.99 (1kg) BetterYou magnesium bath flakes, £10.95 (1kg) Jump to section: Best magnesium capsules to buy in 2026 Best magnesium tablets to buy in 2026 Best magnesium drinks to buy in 2026 Best magnesium body oils to buy in 2026 Best magnesium bath salts to buy in 2026 How much magnesium should I take? How should I take a magnesium supplement? What form of magnesium should I take? What format of magnesium is best? How we tested magnesium supplements Nutritionist Kerry Torrens provided advice on the benefits and disadvantages of different forms of magnesium, as well as the most efficient delivery formats for supplements and recommended doses. Our key criteria were price (which we judged by the cost of a recommended daily dose), the percentage of Nutrient Reference Value (NRV) provided in the recommended dose of each product, and how the product format (capsule, tablet, drink, gummy etc) and form of magnesium might affect the amount of magnesium absorbed in the body. Our panel of Good Food testers also trialled each product to see how easy it was to take or use, and judge flavour and smell where appropriate. Read more about how we test different products at Good Food. Best magnesium capsules to buy in 2026 Prowise Advanced 4 in 1 Magnesium Complex Available from Prowise (£9.99), Superdrug (£9.99) Price per day (recommended dose): 17p Star rating: 5/5 This advanced magnesium complex from Prowise blends magnesium glycinate (often recommended to support sleep), magnesium citrate (to help maintain bone health and ease feelings of anxiety) and magnesium malate (which may help relieve muscle tension). By combining multiple forms it’s designed to support a wide range of health benefits and overall wellbeing. The formula delivers 100% of your daily magnesium requirement and is excellent value for money. Available from: Prowise (£9.99) Superdrug (£9.99) Swallow Pro Magnesium 4 Complex Available from Swallow (£30) Price per day (recommended dose): £1 Star rating: 5/5 With 300mg elemental magnesium in four different forms (biglycinate, citrate, malate and taurate), and no fillers, this is a great all-rounder. It's also fortified with 500% NRV vitamin B6 to help with absorption and energy release, plus 500% NRV vitamin D3 for added bone support and 90% NRV zinc. At £1 (plus further discounts for subscribing or buying in bulk), it's also good value. Available from: Swallow (£30) Vitabright magnesium citrate Available from Vitabright (£19.99) Price per day (recommended dose): 16p Star rating: 5/5 The recommended dose of two easy to swallow capsules provides you with 118 per cent of your NRV. It’s a good option for avoiding allergens or unnecessary ingredients, as it contains no fillers or binding agents. Magnesium citrate is an easily absorbed form of magnesium. Available from: Vitabright (£19.99) Vitabright magnesium glycinate Available from Vitabright (£19.99) Price per day (recommended dose): 21p Star rating: 5/5 Two capsules provides 80 per cent NRV of elemental magnesium in the form of glycinate, which may be a gentler alternative for delicate stomachs. Again, this brand is free from fillers and unnecessary ingredients. Available from: Vitabright (£19.99) Vitabright magnesium 6-in-1 complex Available from Vitabright (£19.99) Price per day (recommended dose): 50p Star rating: 4.5/5 This was one of the more expensive magnesium supplements we tried; however, the formula does contain six forms of magnesium, including sleep-inducing glycinate. In total, you'll get 129% of your daily recommended amount (NRV). Vitamins B3 and B6 have also been added to enhance absorption. Available from: Vitabright (£19.99) Dr Vegan Magnesium Citrate Available from Dr Vegan (£8.99) Price per day (recommended dose): 30p Star rating: 4/5 This magnesium citrate supplement is a good all-round option for daily magnesium support. Magnesium citrate is more easily absorbed than magnesium oxide, making it a better choice for supporting muscle function, relaxation, energy levels and nervous system health. Each daily serving provides a high dose of elemental magnesium, helping to contribute to reduced tiredness and fatigue. On the downside, you need to take two capsules per day rather than one tablet. However, the capsules are easy to swallow and the formula is vegan, free from unnecessary fillers and gentle on the digestive system. Overall, it offers good value for a well-absorbed, clean magnesium supplement. Available from: Dr Vegan (£8.99) Zooki magnesium capsules Available from Healf (£24.74), QVC (£30), Zooki (£34.99) Price per day (recommended dose): £1.17 Star rating: 3.5/5 Providing magnesium bisglycinate at 27 per cent NRV in a liposomal form, this product claims to optimise absorption. It does contain some emulsifiers and colours, and the frosted glass packaging makes reading expiration dates difficult. This is also one of the pricier products we tested. undefined Best magnesium tablets to buy in 2026 ZipVit magnesium 500mg Available from Amazon (£7.99), ZipVit (from £8.49) Price per day (recommended dose): 8p Star rating: 5/5 This high-dose magnesium oxide supplement will be most useful for digestive issues. Although this form of magnesium is less easily absorbed, each tablet contains 500mg elemental magnesium, which is 133 per cent of NRV. On the downside, the tablets are large and hard to swallow, and also contain fillers. But, if constipation or heartburn are your issue, these could be a good choice as they're still good value. Available from: Amazon (£7.99) ZipVit (from £8.49) Solgar magnesium citrate Available from Solgar (£15.60) Price per day (recommended dose): 23p Star rating: 4/5 Magnesium citrate is recommended to help with mood or anxiety issues. Our testers found the tablets on the large side, slightly bitter and chalky, with two to be consumed daily. As a tablet they contain bulking agents, but contain a helpful dose of 400mg (107 per cent NRV). Available from: Solgar (£15.60) Holland & Barrett magnesium Available from Holland & Barrett (£12.75) Price per day (recommended dose): 7p Star rating: 4/5 Excellent value for money, providing 100 per cent NRV – though magnesium oxide is a less soluble form of magnesium, and likely harder for the body to absorb. There are some additives, such as bulking agents. Available from: Holland & Barrett (£12.75) Other options for supplementing With insufficient research on how much magnesium can be absorbed via the skin, it’s impossible to gauge whether bath and oil products can help you reach your NRV. The latter (as they’re applied directly to the skin) are likely to be a more effective mechanism for delivery, although a bath can provide additional muscle-relaxing benefits, if that’s your aim. Drinks are a more accurate way to ensure you’re getting the benefits of the added magnesium. Best magnesium body oils to buy in 2026 Holland & Barrett magnesium oil spray Available from Holland & Barrett (£11.99) Price per day (recommended dose): no dosage info Star rating: 3.5/5 There’s no dosage information provided, so it’s unclear how much to use. The label states a magnesium chloride solution of 310mg per 100ml – the same strength BetterYou product (see below) recommends 10 sprays to achieve 57 per cent NRV. This is a better-value product as it's a couple of pounds cheaper, but our tester found the spray applicator messy to use and didn’t like the greasy film. It’s also unscented. Available from: Holland & Barrett (£11.99) BetterYou magnesium oil body spray Available from Amazon (£8.33), BetterYou (£9.99), Superdrug (£12.99) Price per day (recommended dose): 23p Star rating: 3.5/5 Applying 10 sprays provides 57 per cent NRV, but our tester found this to be a lot of sprays to administer, especially as the liquid takes a little while to absorb and leaves a sticky residue. However, they did feel that they experienced fewer restless leg symptoms when applying before bed. As with the H&B spray, this is a 31 per cent solution of magnesium chloride, and is unscented. undefined Best magnesium bath salts to buy in 2026 Westlab magnesium flakes bath soak Available from Westlab (£5.99/1kg), Holland & Barrett (£7.50/1kg) Price per day: no dosage information provided Star rating: 3.5/5 Our tester felt relaxed and refreshed after bathing in these salts, although whether that could be solely attributed to the salts themselves is hard to say. The packaging was less informative than the brand’s website when it came to guidance on the optimal salt-to-water ratio, with the salts containing 117g elemental magnesium per kg. Available from: Westlab (£5.99/1kg) Holland & Barrett (£7.50/1kg) BetterYou magnesium bath flakes Available from Amazon (£7.88/1kg), BetterYou (£7.99/1kg) Price per day (recommended dose): £4.95 Star rating: 3.5/5 A quality product that appeared to soothe our tester’s muscles. The flakes dissolved quickly and were easy to use. Again, there is imprecise information on the recommended depth of the bath, but ratios are provided for a foot bath. Contains 120g elemental magnesium per kg. Alternatives that contain essential oils are also available if you're looking for a scented bath. Available from: Amazon (£7.88/1kg) BetterYou (£7.99/1kg) Keep all supplements away from children. How much magnesium should I take? How much magnesium you should be looking to include will depend on your age, gender, life stage and any health or dietary issues you might have. But, the Nutrient Reference Value (average recommended daily amount) of magnesium is 375mg. Make sure you’re checking the ‘elemental magnesium’ amount on the label, as a compound (for instance, magnesium oxide) won’t contain as much magnesium as the pure form. How should I take a magnesium supplement? It’s usually best to take magnesium with a meal, and not at the same time as other mineral supplements (if you’re taking any). Aim to take it around two hours before bed if it’s being used as a sleep aid. What form of magnesium should I take? Magnesium is usually provided in compound form in supplements, and sometimes the partner element can bring health benefits of their own. Our expert nutritionist Kerry Torrens advises the following forms, depending on your health needs: For energy: Magnesium malate / orortate For anxiety or mood: Magnesium citrate / lactate / l-threonate / glycinate / chloride For digestion, including constipation: Magnesium citrate / lactate / oxide / sulfate For heartburn: Magnesium oxide / chloride / carbonate For sleep: Magnesium glycinate / chloride For heart health: Magnesium taurate / orotate For bone health: Magnesium citrate For muscle tension: Magnesium malate / sulfate What format of magnesium is best? If you don’t want to take a capsule, magnesium can be used in a spray or bath. There’s limited quality research into how effective magnesium applied to the skin might be (although areas with more hair follicles – such as arms and legs – are believed to be best), as well as in how well magnesium bath salts might be absorbed. Other magnesium supplements tested Zooki magnesium pineapple guava sachets: 3.5/5, Amazon (£29.99 for a 14-day supply) JSHealth advanced magnesium tablets: 3.5/5, JSHealth (£17.99) Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Best sleep earplugs 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 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.
I’m 48 with a biological age of 20. Here’s how I did it.
Read on for the secret to eternal youth…
‘Biological age’ is supposed to indicate the ‘real’ age of your body – or what age you are on the inside. It’s this that biohackers are trying to manipulate in their quest for longer, healthier lives. But I’m not a biohacker. I’m a quite tired, full-time editor, mother of two teenagers and wife to an overworked teacher. I don’t really exercise and I enjoy a drink. So how the hell is my biological age 20? Molecular biologist Dr Nichola Conlon is an expert on longevity, and explains: “Ultimately everything to do with the ageing process really starts on the inside at the cellular level. What's really interesting is that not everyone's biological age and chronological age match up. Some people are either ageing faster on the inside – in which case they have a higher biological age – or they're ageing slower on the inside, so their biological age is lower.” Dr Nichola appears on the podcast ‘What’s My Age Again?’, where comedian Katherine Ryan gives celebrity guests a biological age test. To give a bit of context, Katie Price was 70 (actual age 47), former footballer Jill Scott was 50 (38) and super scientist Prof Tim Spector was 42 (67). The test used in the show is the same one I tried, called GlycanAge. Jonathan White from the company says, “[it's] an at-home finger-prick blood test that measures your biological age through the lens of your immune system. We measure the chronic inflammation in your body and the patterns that cause it.” When I receive my rather fantastic results from Dr Nichola, I’m told that my inflammatory markers are in the top 1%. Most people in this centile are on some kind of supplement or medication to help with ageing or longevity (for instance HRT). Otherwise they have both good genes (family members living well into their 90s) and a very resilient immune system (with minimal inflammation). I’m not too sure how I’ve found myself here. My longevity genes don’t seem to be bad (my parents are soon turning 80 and look young for their age; but only one of my grandparents reached old age). And honestly, I’d never even considered my inflammation levels before now. “The way that we age is far more in our hands than we realised. We used to think ageing was ‘set’ by our genetics. But now we know it’s only 20% genetics and 80% lifestyle,” says Dr Nichola. Jonathan White adds, “The most important factors are genetics, your actual age, hormone levels, stress levels, optimised sleep and nutrition.” He claims that any small improvement you make to any of these factors should show up in the test metrics, but – for any meaningful change to your biological age – you’d need a more sustained and significant effort. So here’s how I accidentally hacked my biological age for one that’s less than half my actual age (let me know if you need any help with yours, Prof Spector!)… Late menopause “My immediate thought for this type of a brilliant result was that you were possibly on HRT – for women this makes a big difference to biological age,” says Dr Nichola. I’m not taking HRT; I’m not even sure if I’m perimenopausal as I haven’t had any symptoms (I’ve been period-free for many years thanks to contraception). The decline in hormones caused by perimenopause leads to a rapid increase in biological age. Dr Nichola explains: “There was a study done that looked at women going from perimenopause to full menopause and they found that, in just six months, their biological age increased by an average of nine years.” So while a later perimenopause is benefitting my biological age right now, I’m really just storing up trouble for later. Unless I go on to HRT, of course… Sleep Sleep is one of my few talents. I can pretty much drop off any time I’m allowed, and generally get a solid 8 hours. And it turns out this is absolutely key for your biological age. “People completely underestimate the power of sleep,” says Dr Nichola. “Lack of sleep or disturbed sleep absolutely wreaks havoc with health, ageing and everything else. If the sleep is not good, it doesn’t matter what else you’re doing, it’s so fundamentally important. “Studies show that people who have disrupted sleep, or people who are doing shift work, have a much higher incidence of chronic illness and disease, and a lower life expectancy. I think the fact that you say that your sleep is good is probably one of the things that is really helping.” Diet As health editor on Good Food and olive magazine, I have a real advantage when it comes to healthy eating. I enjoy food, love trying new things, and have a partner who’s a great cook. I know what’s good for me, but don’t restrict myself and eat my fair share of biscuits. According to Dr Nichola, it’s my enjoyment of homemade dinners that’s making the difference. “Home cooking your food instead of all the ultra-processed foods (UPFs) that a lot of people eat these days has a huge impact on biological age and health. First of all, there are the natural compounds that are in fruits, veg and other plant foods that encourage our cells to repair, and promote lower inflammation. If you’re eating UPFs that have had all the nutrients stripped out, you’re not getting all of nature’s medicine cabinet. “It’s not just the lack of nutrients, but also the harmful chemicals and ingredients that are added to UPFs – all the preservatives, the processed fats – that have a negative impact on our gut health.” Being gentle on yourself I ask Dr Nichola about fitness, saying that my only real exercise comes from a daily dog walk. Surprisingly, she says that it could be this gentle approach, rather than a more hardcore regime, that is doing me good. “The ideal lifestyle is about balance. The body doesn’t like extremes. It doesn’t like extreme diets or eliminating things. It doesn’t like doing 12 exercise sessions a week. Your body actually just likes a nice walk in nature to destress, with some good food and some good sleep.” It turns out that being gentle on yourself, and doing things that reduce stress and make you feel good, can make a big difference: “Stress will impact biological age because your body’s in a heightened state of cortisol, which is naturally pro-inflammatory. That’s fine if we’re running away from a tiger or something temporary, but not when it lasts for weeks or months and is keeping inflammation switched on in your body.” According to Dr Nichola, one study that looked at people diagnosed with PTSD showed their biological age was increased by an average of 15 years. How important is biological age? The big question is whether all this really will influence my longevity or health as I grow older. As biological age changes according to your circumstances, it seems realistic that stress or menopause will get me in the end. I also can’t be sure how accurate the test is, so I asked an expert from the Royal College of GPs. Their chair, Dr Victoria Tzortziou Brown, said, “Many of the home testing kits currently being marketed directly to the public may not be supported by strong, consistent evidence, and there is still significant uncertainty around how reliable or meaningful their results will be for individuals.” But the real clincher for me comes a few days later, at the optician of all places. At my annual eye test, I’m told that I’ll need to move on to varifocals, due to age-related longsightedness. And suddenly, as my mind fills with images of old ladies in half-moon spectacles, I realise: nobody told my body that it was supposed to be young! It’s still hitting its milestones, and no discussion of inflammatory markers or biohacking will stop it from eyesight deterioration, laughter lines or increasingly straggly eyebrows. While it was nice to be (briefly) 20 again, I know it can’t last for ever. Enjoyed this? Now read... Healthy diet for over 70s Am I at risk of calcium deficiency? 10 ways to lower cholesterol Risk factors for high cholesterol Can you avoid weight gain during menopause? I tried four ways to cut down on alcohol - here are the tactics I’d recommend 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 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.
We tried 10 hangover cures – these are the ones we’d recommend
The Good Food team pooled their tried-and-tested hangover cures and got an expert nutritionist to rank the most effective
The classic symptoms of hangover – a pounding head, dehydration, low blood sugar and an upset stomach – typically start when almost all the alcohol has been cleared from your system, probably 8-10 hours after your night out. It’s not unusual to feel pretty rough for at least 24 hours, although it can take longer to get back to feeling your old self again. Sadly, there’s no definitive cure for a hangover. But many of us have go-to ways of propping ourselves up next morning; how effective these are will depend on whether they address the key symptoms of excess alcohol or simply make us feel a little less sorry for ourselves. This festive season, the Good Food team have shared their favoured hangover solutions, and we’ve asked nutritionist Kerry Torrens to rate them. Find out if yours is on the list, or what you should do to improve your morning after… Our top 10 go-to hangover cures: 1. Healthy pepper tomato & ham omelette Chosen by: Kerry, nutritionist Given that it's our nutritionist’s recommendation, you’d probably expect this breakfast of champions to take the top spot in our list. Nutritionist says: Eggs are a festive storecupboard essential. Quick to prepare, nourishing and filling, eggs sustain and restore you the morning after. They contain almost all essential nutrients, except vitamin C – which is provided here by the peppers and tomatoes. This omelette uses a combination of egg whites and whole eggs; egg whites are a natural source of cysteine, an amino acid that breaks down the toxic byproducts of alcohol that are responsible for your banging head and upset stomach. Egg yolks meanwhile are a source of choline, a water-soluble vitamin that supports the liver’s detoxication process. And the ham and cheese will help curb those post-alcohol cravings. Verdict: Requiring minimal fuss, this nourishing option will restore energy levels and replenish lost nutrients. Swap the ham for smoked salmon if you prefer, then simply add a hydrating drink such as a glass of water or a cup of milky tea. 2. Breakfast burrito Chosen by: Nat, head of multimedia operations Breakfast burritos are a healthier step up from the traditional fry-up, and the extra veggies will help your recovery. Nutritionist says: These burritos provide both fast-releasing energy that will help you feel better quickly, and slow-releasing carbs to stabilise blood sugar levels through the morning. Loaded with nourishing ingredients including mushrooms, tomatoes, avocado and eggs, these burritos will help replenish the B group of vitamins, along with minerals like sodium and potassium, while also providing antioxidant vitamins to help counter the damaging effects of excess alcohol. Verdict: These have been knocked off our top spot purely because they require a little more effort; if you feel up to cooking, or better still, you’ve someone to cook for you, this is a great morning-after solution. 3. Green juice Chosen by: Zazie, sub editor This was a popular choice with the Good Food and Good Health teams – most of us fancied a fresh and zingy, vitamin-packed juice after a late night. Nutritionist says: Ideally, make this juice with a dairy milk base; studies suggest that cow’s milk is as good as an isotonic sports drink for hydration. This is thanks to milk’s balance of natural sugars, electrolytes and protein, which help the body rehydrate more effectively than water. The flaxseeds and almonds provide zinc, a key nutrient for alcohol metabolism, while the dates and banana are rich in both natural sugars and electrolytes, including potassium and magnesium. The addition of kale replenishes vitamins including folate and vitamin C. Verdict: This juice makes a quick yet nourishing choice. As the morning progresses, add a protein-packed brunch such as shakshuka. 4. Sausage, Lancashire cheese and caramelised onion challah bread sandwich Chosen by: Keith, Good Food magazine editor Our resident cheese fanatic won’t be put off his favourite food by a hangover! This is one special sausage sandwich… Nutritionist says: Prepare the challah bread ahead, then all you need do in the morning is grill the sausage and add your cheese and condiments. Challah bread is a great option, providing fast-releasing carbs to restore blood sugar levels, combined with sustaining protein from the flour and eggs. Not only does cheese replenish lost electrolytes, a 2023 study suggests that cheese rich in live bacteria (probiotics), may improve alcohol metabolism, making it a useful stomach liner on the big night, and a valuable hangover solution the morning after. Verdict: This is a good option. Add a mood-enhancing drink like a cup of green tea, which provides moderate amounts of caffeine to improve focus and attention as well as additional health benefits that are valuable after a heavy night. 5. Spicy noodle soup with peanut sauce Chosen by: Rene, senior social content creator Salty, spicy foods are a common craving the morning after! And it turns out they’re not a bad choice… Nutritionist says: This filling soup not only replenishes energy as well as sodium and potassium, it also includes warming spices like ginger, which may settle an upset stomach. The base of the soup is coconut milk, which isn’t ideal because it lacks the hydrating electrolytes like potassium that coconut water is known to provide. It's also higher in fat than some other soup bases, and especially in saturated fat, which the liver can struggle with when it’s dealing with excess alcohol. Finishing the soup with eggs and lime juice provides useful micronutrients that help metabolise alcohol and restore balance. Verdict: If spicy is your thing and your morning after stomach can take it, this comforting bowl may be the one for you. However, consider replacing the coconut milk for a lighter, more hydrating bone broth or vegetable stock. 6. Lucozade Sport, Diet Coke and Marmite on toast Chosen by: Issie, deputy health editor Sweet, salty and with plenty of fluids, this is a formula many of us support. According to Issie, the order of consumption is key… Nutritionist says: Formulated to support hydration and energy, isotonic sports drinks can be a good option to speed rehydration, replace lost minerals and re-establish blood sugar levels. Lucozade Sport provides energy in the form of glucose syrup, electrolytes as sodium, and vitamin B3, a key nutrient for alcohol metabolism. Although anecdotally some people find Diet Coke (especially when flat) settles an upset stomach, its caffeine levels can do the opposite and, being diuretic, it may worsen hydration levels too. Diet Coke lacks the necessary energy to restore blood sugar levels, so is not the best choice for getting back in balance. Following these drinks with something to eat is a great idea, and Marmite on toast is a brilliant choice. Marmite is a rich source of energising water-soluble B vitamins, which are one of the first casualties of a heavy night. Toast and Marmite also top up your sodium levels. Verdict: This is a well-thought-through plan, but I’d suggest skipping the Diet Coke. If you need a caffeine nudge, have a cup of tea instead. Consider adding grilled tomatoes to your Marmite on toast to replenish additional electrolytes and further restore balance. 7. Effervescent electrolyte tablets Chosen by: Tamarah, digital editor Dehydration is the cause of most hangover symptoms, so countering that with a purpose-built drink is a logical option. Nutritionist says: Alcohol is a known diuretic, and one of the effects of this is that we lose important electrolytes. These essential minerals including sodium, potassium and magnesium help maintain our hydration, support our muscles to work optimally and facilitate nerve impulses. Restoring electrolytes can help rehydrate and as a result ease hangover symptoms like headache, fatigue and muscle cramps. These effervescent tablets are combined with water to support hydration and are a source of the key electrolytes. Check the label to ensure they provide a balance of sodium, potassium and magnesium – don’t be too concerned about flavour as long as it’s a taste you can stomach. Another useful tip is to pick a product that provides the B group of vitamins and zinc. That’s because these nutrients will have been used up by the liver when metabolising alcohol. Verdict: This is an effective and quick solution to get your hydration back on track and alleviate some of your hangover symptoms. However, you could swap expensive supplements for a natural electrolyte choice such as coconut water or electrolyte-rich foods like bananas and watermelon. Alternatively, make your own electrolyte drink using our easy guide. As well as supplying the key electrolytes, your drink needs to provide energy in the form of honey or sugar; you could also consider flavouring it with spices like ginger for its anti-nausea properties, or anti-inflammatory turmeric. Check out our review of the best electrolyte products. 8. Big cup of tea and a Calippo ice lolly Chosen by: Emma, health editor One for those who can’t face anything solid the day after drinking. Try heat to soothe and ice to refresh. Nutritionist says: A cup of builder’s tea is likely to give you a short-term boost and lift your fatigue thanks to its moderate caffeine content. Tea is also a source of L-theanine, an amino acid that has a calming and soothing effect. The natural polyphenols in tea may have a positive effect on your gut and help minimise the wider symptoms of excess alcohol. A Calippo ice lolly provides some hydration, although limited, as well as fast-releasing energy from glucose syrup and sugar. These effects are likely to be short-lived though, and could lead to a crash in blood sugar later. Verdict: To avoid a blood sugar rollercoaster and to address nutrient shortfalls, follow with a more sustaining option like a bowl of porridge topped with fruit such as banana, and seeds. 9. Coke and McDonald’s breakfast Chosen by: Sam, senior food editor and podcast editor Not everyone at Good Food would admit to this breakfast choice, but sometimes you want what you want, and there’s a lot to be said for sweetness, salt and fat in a comforting format. Nutritionist says: A regular Coke will supply a sugar hit and lift mood thanks to its caffeine content, but it won’t address your dehydration or loss of electrolytes. Caffeine is a diuretic, so in the medium term your coke may worsen hydration levels. Salty comfort food like a McDonald’s breakfast can seem an attractive answer to perk up wavering energy levels, but greasy, fast food is, sadly, not the answer: it’s hard to digest and can worsen nausea and stomach upset. Verdict: If you’re on the go and it has to be McDonald’s, make it an Egg & Cheese McMuffin. The egg is a useful source of protein, as well as amino acids, which support liver function. Mushrooms and eggs with a diluted juice would be a more nourishing choice, helping to rebalance blood sugar levels, support hydration and replace lost vitamins and minerals. 10. Sparkling water and strong coffee Chosen by: Anna, head of Food Group video You know things are really serious when coffee and water (yes, it has to be sparkling, there’s just something about it) are all you can stomach. Nutritionist says: If water doesn’t appeal, then sparkling water often makes a more attractive and hydrating option. That said, the bubbles can cause bloating and discomfort. Choose natural sparkling water to benefit from electrolytes such as sodium, calcium and magnesium. A strong coffee will certainly give your system a jolt, but because caffeine is a diuretic, it’s unlikely to improve hydration and may prolong hangover symptoms. Caffeine also constricts blood vessels, which can make a banging head even worse. Add to that the jitters that excess caffeine can provoke and it may not be the ideal option when you’re already feeling fragile. Verdict: You could swap sparkling water for soda water. Studies suggest it’s one of a small number of drinks that may speed alcohol clearance; soda water is also a hydrating option and replenishes electrolytes. Ditch the strong coffee for a weaker one with milk. Follow with something light to eat, such as a comforting bowl of soup or beans on toast. Found this useful? Get more hangover help: How to drink responsibly How to cure a hangover Hangover cures: Fact or fiction? Best foods to eat before drinking How many calories are in alcoholic drinks? Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. 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 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.
As the new series of I’m A Celebrity starts, what are the most unusual delicacies the Good Food team have ever eaten?
The Good Food team will rarely turn down a gastronomic dish of interest. Find out what the team ate on their holidays…
What makes a food a delicacy in one culture yet meets firm refusal from others? In Britain, we can be pretty squeamish around a lot of foods happily eaten elsewhere on the globe. And it’s not always entirely rational. Why, for instance, would we happily eat cows, pigs and sheep, but not horses? You’ll find rabbit on restaurant menus, but not guinea pigs. And why do we eat crabs and clams but snails are rarely on offer? Offal is another example. Liver has fallen out of fashion as a ‘cook at home’ meat, but steak and kidney pies are still relatively popular and viewed as a bit of a British classic. However, when have you ever seen heart or brains on a pub menu? Yet, across the rest of Europe, it’s frequently found in local restaurants. Take andouillette from Lyon, eastern France: a sausage made from slow-cooked, seasoned pork intestines, well known for its aroma of, well, pork intestines. Tete de veau, from the same region, literally translates as veal’s head. Oreja a la plancha, meanwhile, is ‘grilled ear’ – usually pigs’ – popular in Madrid. According to Fuchsia Dunlop, a food writer who specialises in Chinese cuisine, one of the main barriers to foreigners enjoying traditional Chinese dishes is a lack of appreciation of the different textures that the Chinese tend to love: “The slimy, slithery, bouncy and rubbery; the wet crispness of gristle; the brisk snappiness of goose intestines; the sticky voluptuousness of that reconstituted dried sea cucumber.” She has a point; how did reading that sentence make you feel? And yet we are delighted with the aroma and flavour of blue cheese, the texture of wobbly nursery puddings like jelly and custard, and chewy, confrontationally flavoured sweets. We also celebrate ‘nose to tail’ eating, eschewing food waste, but how many of us actually live this ideal? The animals (or their parts) chosen for the Bushtucker Trials on I'm a Celebrity Get Me Out of Here are based around this idea of alien textures, creatures we’re stereotypically fearful of, plus body parts that tend to make us feel queasy. Thus eyeballs, insects and scrotums have the desired effect on both the audience and the contestants. It should be noted that these are often eaten raw on the show, you’d likely find them cooked elsewhere. The Good Food team will rarely turn down a gastronomic dish of interest; in fact we actively choose them. How else do we educate ourselves? Find out what our Food Team ate on their holidays… “I saw insect skewers for sale in Koh Samui, and thought ‘When in Thailand…’ They were a combination of things with wings, like crickets, and rather juicy grubs with just a little seasoning. The bugs were crunchy and nutty; the grubs were creamy and, from memory, tasted a bit like over-ripe gorgonzola. The worst thing was the wings and insect legs got stuck in my teeth.” – Keith Kendrick, editor - Watch the video “I ate chicken feet and cow’s tongue a couple of years ago when I was in China. I wasn’t sure about the mouthfeel with the chicken’s feet, but the black bean paste and superb soy sauce gave a real depth of flavour. The cow’s tongue was very good!” – Kaian Mason, content and nutrition intern “Fermented shark in Iceland. They ferment the flesh for months then hang to dry to make it edible (otherwise it’s toxic). The smell is pure ammonia. You have it in tiny pieces with a shot of brennevin ('black death') Icelandic schnapps. I needed two shots to get it down.” - Janine Ratcliffe, deputy magazines editor “We ordered a set menu at a yakiniku bar in Japan that included standard wagyu cuts but also had a course of organ meats, which featured aorta, heart and tongue. My husband would NOT try the aorta but I thought at least one of us should, so as to not be rude! Texturally it was very rubbery, and I didn’t find it very flavourful either. The beef tongue was the best meat I had there though!” – Sarah Nittinger, content and production manager “My favourite childhood dish, and a delicacy in the region of Germany where I grew up, was stuffed pig’s stomach – known as saumagen." - Zazie Atkinson, multimedia sub editor “Ducks’ tongues. For some reason a slice of ox tongue feels fine, but a bowl of whole tongues seems an entirely different thing…” - Anna Glover, head of Food Group video “I chose something called milt from the specials board in a Japanese restaurant in London, as I thought I’d try something I’d never had before. The waiter did ask if I knew what it was, so I lied and said yes. It was flavoured with yuzu and tasted OK, a little bland and I wasn’t sure about the texture. Then I googled it: the male genitalia of fish when they contain sperm, used as food.” – Samuel Goldsmith, senior food editor and podcast editor “I was served a pint of tiny snails as a tapas to go with my drink in a Jerez bar. I took it as a challenge (I’m sure that was the barman’s intention!), but couldn’t manage the whole pint.” - Emma Hartfield, health editor More foodie travel guides... Top 8 foods to try in Chiang Mai Tokyo travel: the facts Top 10 foodie things to try in Paris Top 10 foodie things to try in New York Top 10 foodie things to try in Rome The top foods to try in Lisbon 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.
Histamine intolerance: the mysterious health condition that millions suffer from and can’t be tested for
If you experience confused and increasing symptoms that can’t be easily explained, read on. A change to your diet could be all that’s needed
It has symptoms that vary and only sporadically appear. There is no reliable test to diagnose. Some experts doubt whether it even exists while others claim it’s hugely under-diagnosed. Searches on this topic have increased by 200 per cent over the past 10 years, while exploring HealthTok will give you a glimpse into the frustrations facing people trying to establish a diagnosis or understand exactly what they can and can’t eat. Or – even more problematically – what they can drink, when alcohol, caffeine, citrus juices and energy drinks are off the table. So what is this mysterious condition? The issue is histamine. Many people have heard of this natural chemical, found in all of us, in association with allergic reactions. But histamine also plays a key role in the immune system, digestion and communication between cells. While your body produces histamine, you also consume it through your diet: some foods are naturally high in histamine, while others can trigger the release of histamine in the body or make it harder to break down. If your body cannot break down histamine efficiently, the chemical can build up and trigger a range of symptoms. This is known as ‘histamine intolerance’. What causes it and what are the symptoms? Histamine intolerance is not the same as a food allergy. Instead, it is often due to a deficiency or reduced activity of an enzyme called diamine oxidase (DAO), which is responsible for breaking down histamine in the gut. Symptoms of histamine intolerance can be wide-ranging and sometimes mimic allergies. Common signs include headaches, flushing, itching, hives, nasal congestion, sneezing, digestive discomfort such as bloating, nausea, or diarrhoea, and even more general symptoms like fatigue or brain fog. Some people may also notice skin rashes, joint pain or worsening of menstrual symptoms. These symptoms can vary in severity and may not always appear immediately after eating high-histamine foods, making it difficult to pinpoint the cause. If you regularly experience these symptoms and suspect they might be linked to your diet, it may be worth considering whether histamine intolerance could be a factor. What are the health risks? Consuming high-histamine foods can cause more than just mild discomfort for those who are sensitive. When histamine builds up in the body, it can contribute to more persistent health issues. For some, this includes chronic headaches or migraines, ongoing digestive complaints, and recurring skin problems such as hives or eczema. High histamine levels have also been linked to anxiety, insomnia, and difficulty concentrating, as well as worsening symptoms of hay fever or other allergies. In certain cases, hormonal changes can make histamine intolerance more noticeable, particularly during puberty or perimenopause. Poor gut health or medications that interfere with histamine breakdown can also increase your risk of developing symptoms. Because histamine is involved in so many bodily functions, having too much can affect your overall wellbeing and quality of life. It is important to note that the reaction to high-histamine foods can be highly individual, and not everyone will experience the same symptoms or severity. Can changing your diet help manage symptoms? Foods that are typically high in histamine include those that are fermented, aged or processed. Examples are cured meats like bacon and salami, aged cheeses such as cheddar and parmesan, and fermented products like sauerkraut, kimchi, soy sauce, miso and vinegar. Fish that has not been gutted quickly after being caught, as well as canned or smoked fish, are also high in histamine. Other foods such as tomatoes, aubergines, avocados, spinach, mushrooms and dried fruits contain significant amounts of histamine. Even leftovers and foods that have been stored for a while can develop higher histamine levels due to bacterial activity. Understanding which foods are high in histamine is essential if you are sensitive to it or have been experiencing unexplained symptoms after eating. Many people with histamine intolerance find relief by following a low-histamine diet. This involves reducing or avoiding foods that are high in histamine or that trigger its release in the body. Fresh, unprocessed foods tend to be lower in histamine, so choosing fresh meat, fish that has been gutted quickly and choosing your fresh fruit and vegetables carefully is recommended. Cooking and eating foods soon after buying them, rather than relying on leftovers, can also help keep histamine levels down. A low-histamine diet is not intended to be a long-term restrictive solution, but rather a way to help identify which foods trigger symptoms and to manage your overall histamine load. Over time, and with the support of a dietician or nutritionist, you may be able to reintroduce some foods and discover your personal tolerance levels. Some foods, such as onions, apples and blueberries, are thought to have natural antihistamine properties and may be helpful additions to your diet. By keeping a food diary and noting symptoms, you can work towards a balanced approach that reduces discomfort without unnecessary restriction. What else can you do to help your health? The starting points are to avoid problem foods and monitor your symptoms with a food diary to identify patterns and potential triggers. It is also important to consider other factors that can influence histamine levels, such as stress, hormonal changes, and gut health. Working with a healthcare professional or registered dietician can help you create a personalised plan that meets your nutritional needs while supporting your wellbeing. With awareness and careful management, you can reduce your histamine load and improve your quality of life. By understanding which foods to avoid, adopting practical kitchen habits, and seeking professional support when needed, you can take positive steps towards managing histamine intolerance and feeling your best. Further reading What are high histamine foods? Top 20 low histamine foods What is a low histamine diet? Do you have a food intolerance? 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 terms and conditions for more information.
I tried four ways to cut down on alcohol – here are the tactics I’d actually recommend
It feels like booze has never been less in fashion. Our writer tries to stay relevant, and healthy, with a variety of techniques designed to cut her alcohol intake
Nine out of 10 of us are apparently looking to moderate our drinking, and this is one statistic I’m happy to accept without argument. Whether trying to organise a catch-up with friends or hearing about colleagues’ weekend plans, examples of abstinence abound. I’m starting to feel like a relic (a pickled one) around younger co-workers, and a bad example to my teenager. That’s not to say I’m permanently sozzled – far from it, as I’m a health editor! I’m generally within the guideline of 14 units, spread across the week. But, I’m also aware that ‘little and often’ can easily become ‘a bit more, a bit more often’, and in mid-life, there’s a lot that can drive you to drink. So, here’s how I approached reducing my intake, and just some of the 50 or so products from an ever-expanding market that I tried in the process. Let’s address my main resentment about going alcohol-free right off the bat: it doesn’t save you any money. Considering the duty on a bottle of 12% ABV wine would be £2.66, the wine alternatives I most enjoyed were still costing £17. And, while a bottle of mid-range branded gin costs around £20 (of which £9 is duty), most of the 0% options I tried were also around the £20-25 mark. This means that you need to be viewing these alternatives as a ‘treat’ in the same way you might look at a glass of wine with your dinner or Aperol spritz on an evening out. Choose something you can savour so it’s worth it, and serve it properly: chill, garnish, use plenty of ice – make it with as much care as you would if serving G&Ts at a dinner party. Just as with alcoholic drinks, they suffer if they’re lukewarm or mixed with cheap tonic. With that as our starting point, here are the different approaches I tried for cutting my units: 1. Try to hang out with other non-drinkers On nights with sober friends, the lack of alcohol was never an issue. When I was pregnant a decade or so ago, I was irritated by being in the pub and watching other people getting gradually sozzled when I wasn’t drinking. Maybe it had been the hormones, but more likely it’s that you don’t miss what you aren’t seeing! I was very happy to prop up the bar with abstinent friends and didn’t feel like I was missing out on anything. We made the most of my new-found interest in booze-free options by trying out each others’ recommendations, an experiment that led me to discover a few new favourites (see below) as well as finally finding a drink I like that works with Japanese food. (Weirdly, that turned out to be a can of lemon soda, and I’d never have known that if my non-drinking hosts hadn’t made the suggestion.) Going out late but not feeling rough the next day was the icing on the cake. What worked for me: Take a bottle of something interesting round to friends that you can all enjoy trying, and make the alcohol-free option central to proceedings. Drinks to try: The stunningly packaged Saicho jasmine sparkling tea (£19.50) makes a great dinner party gift. It looks fabulous, and the combination of sparkling green tea scented with jasmine blossom will have everyone intrigued. Pathfinder was among the most recommended, even being enjoyed by committed drinkers, as it’s the most alcoholic-tasting of all the 0% ‘spirits’ I tried. It's reminiscent of a Martini Rosso with a dash of Campari. Other popular options among the Good Food teetotallers (which I’m also happy to vouch for) are Mother Root ginger aperitif, Infinite Session pale ales and Lyre’s amaretti for a sweet something at the end of the evening. 2. Give ‘zebra striping’ a go Mentioned in several trend reports last year, zebra striping is when you alternate alcoholic and non-alcoholic drinks. I tried this at a big birthday party, in a pub that served a few alcohol-free beers. Although I was very good at buying myself a 0% pint on my rounds, I did find it tricky to request these (whether from lack of memory, fear of judgement or assumptions about my usual order) as often as I should have. Having those few drinks, plus the general excitement of a big night out, also meant my motivation faltered – and by the time shots were being bought, any level of sobriety was a lost cause. However, at least a few alcohol-free drinks had been subbed in, so strictly speaking my total units for the evening were lower than they might have been. Just tell that to the next day’s hangover… What worked: Start on a 0% to quench your thirst and get you off to the right start. Otherwise, you might as well forget it! Drinks to try: If you’re in a bar or pub, you’ll be limited by what it offers. Guinness Zero is increasingly stocked and has more of a developed ‘mouthfeel’ than a lot of 0% lagers, so it tends to be my go-to. Big Drop’s Galactic milk stout is also very tasty, with various beers in the range available in big-chain pubs. 3. Go 'low' rather than 'no' ‘Coasting’ is an alternative to zebra striping – drinking mid-strength throughout the evening. It turns out I’ve been coasting for years without even realising it. My absolute favourite at-home beer is the Kernel table beer – a drink that loses nothing with its session-style 3% ABV. According to founder Evin O’Riordain, ‘it drinks like a beer should.' As well as the taste, I like the gentle buzz while not pushing it too hard for an evening in. My current main objective, summer spent in the pub garden, has generally meant diluting full-strength drinks to make them less potent in the heat. Wine spritzers (white wine and soda) are refreshing in the sun, and I’m also partial to a lager shandy (lager and lemonade), even if it’s not the most fashionable option. What worked: This is undoubtably the easiest way to reduce units, albeit not cutting them as much as if you opted for 0% drinks. Low-alcohol options taste similar to their full-strength counterparts, so, if like me, you like the taste as well as the effects of alcohol, this is the way to start. It took me a while to understand that non-alcoholic alternatives often wouldn’t taste like I expected without that booze ‘kick’, so session or half-strength is your gateway drug to sobriety. Drinks to try: While most session beers tend to be around the 4% mark, if you’re mid-strength curious, 2-3% should be what you’re looking for. If you like Beavertown’s Neck Oil, its lower-strength Satellite (2.8% ABV) could be a winner. Small Beer also produces a range of tasty and award-winning ales and lagers at 2.1-2.6% ABV. A revelation to me were mid-strength spirits, which I didn’t even know existed. Session Spirit London Dry is a 25% ABV gin (gin is usually around 40%), while Quarter Proof’s gin, tequila and vodka alternatives weigh in at 15% ABV. The former made a delicious G&T, while Quarter Proof tequila is great for spicy margaritas. 4. Try another mind-altering substance As CBD drinks have become mainstream (Trip was recently the fastest-growing soft drink brand in the UK), manufacturers have explored other mood-enhancing and functional drinks that promise to deliver the buzz or relaxation benefits of alcohol. SENTIA drinks, developed with former government ‘Drug Tsar’ Prof David Nutt, claims to harness a neurotransmitter known as GABA that moderates your nervous system to help you feel more relaxed and calm. ON beer is based on the same principle, and contains many of the same ‘adaptogens’, like ginseng, rhodiola and damiana. What worked: I’m not sure whether any of these magic ingredients had any effect on me – it’s more the vibe and company that make me feel sociable or relaxed. Drinks to try: The woody, citrussy, mellow Nightcap is a lovely drink to wind down with at the end of the day. Maybe it’s the valerian, lemon balm and hops inducing a calming effect, but I did sleep well after one of these. Described as a ‘functional wine alternative’, I also enjoyed Three Spirit’s Spark (with caffeine, L-theanine and guayusa) and Sharp (electrolytes, amino acids and vitamin D). Read more: Top 30 non-alcoholic drinks ideas Non-alcoholic drinks collection Mocktail recipes What I discovered when I gave up drinking for a month 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. 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