Achieve the perfect fried egg with a crispy bottom and runny yolk. Simple yet satisfying, it can be enjoyed in a variety of dishes from breakfast to dinner.
Fried eggs are an essential part of so many cuisines. Just consider a full English breakfast – it really isn’t the same with scrambled or poached. Further afield, a fried egg is de rigueur for a classic French croqué Madame, or a German schnitzel à la Holstein while, in exotic Indonesia, they are the crowning glory for nasi goreng. Sunny-side up, a fried egg will cheer up a salad and go equally well with different grains and lentils. They are an excellent takeaway food slotted into burgers, pitta bread, bacon sarnies and Indian naan or roti, if you so desire. Your only decision is whether to cook them with a softly set white and just cooked yolk (see below), a frill of crispness around the edge (turn the heat up when cooking them) or over-easy (flipped to make sure the white is fully cooked). The yolk should always be soft. Choose the freshest eggs and note that hens' eggs are slightly easier to cook than ducks' eggs. The fresher an egg, the stronger the proteins are in the white, which means the egg will form into a neater shape in the frying pan. Old eggs will spread out very thinly. You can fry an egg in any fat but choose one that will give you the flavour you want. For example, at breakfast you might use the bacon fat left in the pan or a knob of butter. If adding the egg to a rich dish, olive or rapeseed oil may work better, while for nasi goreng or dhal you may like the hint of coconut that comes from using coconut oil. Basic recipe for a fried egg Serves 1 (easily doubled) Ingredients 1 fresh egg at room temperature 1 small knob of butter or 1 tbsp oil Sunny-side up method Heat the butter until it melts but isn’t yet hot enough to brown (or heat the oil). Crack the egg onto a small plate or saucer (don’t crack it straight into the pan in case some shell ends up in there as well). Slide it off the saucer into the pan. Cover with a lid and leave for 3 minutes over a low heat. Check the white is set and, if not, leave it for another 30 seconds and check again. The whites should be set but you should still have a runny yolk. Season. Watch our video for step-by-step instructions on achieving perfect fried eggs View Green Video on the source website Recipes to make with a fried egg Fried egg Milanese Similar to à la Holstein, this recipe for fried egg Milanese marries a crisp, crumbed escalope (chicken in this dish) with a fried egg. Heaven. Fried egg Milanese Avocado on toast with chorizo Take avocado on toast up a notch with chorizo and a fried egg. A brunch that can’t be bettered. Avocado on toast with chorizo Sushi rice bowl with beef, egg & chilli sauce Make a quick dinner with a difference – top sushi rice and sesame-marinated steak with a fried egg. Once the yolk is broken you’ll have an instant sauce. Sushi rice bowl with beef, egg & chilli sauce Great British breakfast bap All of breakfast, including the fried eggs, in a bun. Simple but effective. Great British breakfast bap Easy bibimbap Here's a Korean classic with a twist. Bibimbap is usually made in a hot stone bowl with a raw egg yolk stirred in, but we’ve made things easy with a fried egg. Easy bibimbap Enjoyed this? Find more fabulous fried egg recipes... Chorizo & kale hash with a fried egg Fried egg Florentine toastie Fried egg with rosemary sauteéd potatoes Chorizo & fried egg wraps Potato, pepper & chorizo stew with fried egg Korean fishcakes with fried eggs & spicy salsa Full English crumpets Have you got any other tips for serving fried eggs? Leave a comment below...
Celebrating a special occasion? See our best afternoon teas review, including classic establishments like The Ritz, Fortnum & Mason, The Shard and more
Treat yourself and a loved one to special afternoon tea in the capital city with our top afternoon tea in London recommendations. Find everything from classic British menus to more unique options and servings for kids. There's no better way to celebrate a birthday, holiday or special occasion. Having been fortunate to sample a wide selection of London's afternoon teas over the past few years, I have rounded up some of the capital's best offerings. This list takes into consideration the price against the service, quality of food and drink and atmosphere. Discover even more teas with the best afternoon teas in the UK for cities around England and Wales, or the best kids afternoon teas in London. For more travel ideas, see the best luxury family hotels in the UK. and the best rooftop bars in London. To make your own dishes at home, see our afternoon tea recipes for all things scones and sandwiches. Top tips for going to an afternoon tea: Come relatively hungry - afternoon teas are most often a sizeable helping and so you'll need a good appetite to tackle the three tiers of sandwiches, scones and pâtisserie. Ask for a doggy bag - if you are defeated by the sheer quantity of food on offer, but simply can't face the thought of missing out on the rest, fear not as most establishments will very happily box up your remaining treats to enjoy later (or the next day!). Experiment with your tea choice - it may feel safe to opt for your normal English Breakfast brew, but there's often so many wonderful tea varieties on offer, why not try something a bit different? Often there will be a member of staff on hand to talk through the tea menu so I often ask them for recommendations. Start savoury, then finish sweet - traditionally, the order of afternoon tea will begin with savoury finger sandwiches, before moving on to the sweet scones and then pâtisserie. Of course, it is up to you, but I recommend going for the savoury options first to keep your palate balanced, rather than getting an early sugar rush. If you want to keep the tea more affordable, then avoid upgrading to the Champagne option as this can often add an additional £10-£30 per glass to your price per head. Equally if you want to splash out for a special occasion, then go for it! Sponsored by LW Theatres Experience a showstopping afternoon tea at Theatre Royal Drury Lane Calling all West End buffs: did you know that you can enjoy the delights of a traditional afternoon tea inside one of London's most iconic theatres? Don't miss your chance to tuck into a unique themed menu at the Theatre Royal Drury Lane, where you can feast on savoury treats on an original stage floor and a sweet selection literally unveiled from behind a plush red curtain, plus a wide variety of teas, champagne and signature cocktails. Prices start from £68 per person and you can find out more at lwtheatres.co.uk. Best afternoon teas in London at a glance Best for timeless luxury: Ritz afternoon tea, from £79 per person Best for luxury surroundings: The Georgian, Harrods, from £82 per person Best for a modern afternoon tea: Lily Vanilli at the Four Seasons Hotel London Tower Bridge, from £65 per person Best for a sweet tooth: Fortnum and Mason afternoon tea, from £82 per person Best for exceptional service: The Dorchester afternoon tea, from £95 per person Best for a generous selection: The Goring afternoon tea, from £75 per person Best for champagne lovers: Elizabethan afternoon tea, from £79 per person Best for a botanical setting: The Teahouse at Petersham Nurseries, from £60 per person Best for a unique theme: The Parlour at Great Scotland Yard Hotel, from £65 per person Best for Japanese flavours: Nobu Hotel afternoon tea, from £70 per person Best for trend-led pâtisseries: The Biltmore, from £80 per person Best hidden gem: The Stafford, from £70 per person Best for airy ambience: The Landmark London, from £70 per person Best contemporary atmosphere: Sushisamba, from £65 per person Best for whimsy: Peter Pan afternoon tea at Aqua Shard, from £70 per person Best value afternoon tea with a view: oblix at The Shard, from £65 per person Best for central location: The Stage at The Londoner, from £59 per person Best for theatre fans: The Grand Saloon at Theatre Royal Drury Lane, from £68 per person Best for a royal day out: Conrad London, St James, from £60 per person Best for a family day out: Sweetshop afternoon tea at Chesterfield Hotel, from £75 per person Best for riverside views: The Bingham Riverside, from £39 per person Best for 1920's elegance: The Beaumont Hotel afternoon tea, from £75 per person Best for kids: One Aldwych Charlie & the Chocolate Factory afternoon tea, from £50 per child, £70 per adult Best for stunning views: Ting at the Shangri-La Hotel afternoon tea, from £78 per person Best for Halloween fans: Wizard afternoon tea at Georgian House Hotel, from £40 per person Best afternoon teas in London 2025 The Ritz afternoon tea At a glance… Price: £79 per person/ £57 per child Best for: timeless luxury Contact details: The Ritz, 150 Piccadilly, London W1J 9BR View the menu Afternoon tea at The Ritz is one of the most timeless experiences in London for a reason. Attention to detail and fantastic service make this afternoon tea well worth the splurge. Step into the glamorous Palm Court salon to admire their mirrored surfaces, gold detailing and leafy palms. The luxurious atmosphere is complete with a live pianist and harpist alongside a choir singing traditional carols. The food is traditional with classic British flavours and generous servings; savoury sandwiches include Scottish smoked salmon, breast of chicken with chestnut and sage, cheddar cheese with chutney, and more. Fresh plain and fruit scones come with Cornish clotted cream and strawberry preserve, and the pastries and cakes, which are the real stars of the show, have delicate details and stunning finishes. On visiting during the festive season, I enjoyed a selection of gold-leaf topped choux buns, chocolate and chestnut pastries and cranberry and meringue topped cakes. There are 18 luxury teas to choose from, including everything from passion fruit and orange to chocolate mint rooibos and more. I chose the classic Ritz Royal English – a breakfast tea with a blend of Golden Kenyan, Assam and Orange Pekoe. Consider upgrading with a glass of champagne for £23 for a well balanced Barons de Rothschild, 'Réserve Ritz', Brut NV. Overall, the service is a fantastic option for a special occasion with friendly and attentive staff and a gorgeous ambiance. The Ritz is a proud member of the Leading Hotels of the World. The Georgian, Harrods At a glance… Price: £75 per person Best for: elevated sandwich fillings and a jam trolley Contact details: The Georgian, Harrods, 87-135 Brompton Road, Knightsbridge, London, SW1X 7XL View the menu The Georgian is one of the prettiest tea rooms in London. First opened in 1911 and famous for ‘thés dansants’ during the 20s, this plush and opulent space is a brilliant mix of comfort and sparkle. You can choose to sit in the middle of it all and enjoy watching the room, or tuck yourself away in a private-feeling booth and set yourself to the task in hand. The afternoon tea menu (a vegan version is also available) starts with the sandwiches. Familiar flavours with a luxury twist may include cucumber & minted soft cheese, poached and smoked salmon or duck a l’orange. Savouries on my visit included a cheese tart with a light, crisp shell and sweet caramelised onion addition, and a deeply savoury mini toastie made with celeriac. One of my highlights from this experience was the scone course being accompanied with a jam trolley – you can try all the flavours (pear & vanilla or blackberry & blackcurrant, for example), each served onto a saucer, as well as clotted cream. Pastries also run the gamut of flavours, including pistachio (in the form of a religieuse), chocolate (a perfect-looking slice of gateau coated in chocolate with a cherry on top) and seasonal fruit (blackberry tart with lime curd). The good news is that you can get a doggy bag to take what you can’t eat home (I strongly counsel against trying to eat two scones pre-pastries). The extensive tea menu allows you to try more than one variety, and you can of course opt for a glass of champagne (at and additional cost) if you prefer. Tea at the Georgian will leave you feeling looked after and quite full. Book at lunchtime and enjoy a leisurely afternoon. Fortnum & Mason afternoon tea At a glance... Price: from £82 per person Best for: traditionalists and lovers of classic, charming service Contact details: Fortnum & Mason, 181 Piccadilly, London W1A 1ER View the menu The Diamond Jubilee Tea Salon at Fortnum & Mason has to be one of the top locations for a classic afternoon tea. Service is seamless without being stuffy, and I found the waiting staff charming, relaxed and exceptionally well informed – with 92 teas on offer, they need to know their stuff. The sweet pâtisserie treats are an art form in their own right, and the lobster scone with cream cheese and caviar topping makes the savoury selection a must-try, especially if you’re sharing. Fortnum & Mason is a classic afternoon tea experience with an ever-evolving menu that’s subtly inventive. The care that goes into every aspect of the creation and presentation of the dishes, as well as the knowledge and charm of the staff make this a truly special experience. The Dorchester At a glance… Price: £95 per person Best for: Impeccable service and a long and luxurious experience Contact details: The Dorchester, 52 Park Lane, London, W1K 1QA View the menu Afternoon tea at The Dorchester is served in the grand but welcoming Promenade, the hotel’s central dining space. The room is large and bright, with art deco features, huge floral arrangements and live piano music at set times during the afternoon. Service is attentive and unhurried, with staff regularly offering additional sandwiches and pastries and refills of tea so my dining partner and I felt like we could take our time to soak up the atmosphere. The menu follows a traditional afternoon tea format, beginning with a selection of finger sandwiches. Fillings typically include smoked salmon with cream cheese, cucumber, egg mayonnaise with truffle, coronation chicken and roast beef with horseradish and they are beautifully presented. Warm plain and fruit scones are served with strawberry jam and clotted cream in silver dishes, followed by a selection of beautiful pastries and cakes which are almost too pretty to eat. I was treated to a winter menu selection of chocolate and orange marmalade yule log, almond mousse with sour cherry compote and almond sponge and tropical tart with coconut Chantilly, pineapple and almond sponge. Teas are available from a wide-ranging list, covering black, green, white and herbal options, as well as single-estate and blended teas. Coffee is also available on request. For those who prefer something stronger, afternoon tea can be taken with a glass of champagne or sparkling wine, with several options available by the glass or bottle. Vegetarian, vegan and gluten-free menus are offered and mirror the main menu closely, rather than feeling like a simplified alternative. Children are also welcome, with a dedicated children’s afternoon tea that includes smaller sandwiches, sweet treats designed for younger tastes and limitless hot chocolate. Festive afternoon tea by Lily Vanilli, Four Seasons Tower Bridge At a glance… Price: £65 per person Best for: a modern Christmas afternoon tea in a grand setting Contact details: Four Seasons Hotel London Tower Bridge, 10 Trinity Square, London, EC3N 4AJ View the menu Best for a modern afternoon tea A classic Christmas afternoon tea gets a luxury modern twist with the festive menu from Lily Vanilli at the Four Seasons Hotel London Tower Bridge. Settle into a cosy booth in the grand Rotunda Bar setting (complete with towering Christmas tree) for a special festive treat. There’s not a finger sandwich in sight – the savouries include light parmesan gougères, confit potatoes topped with smoked salmon and roe, and gildas with fiery pickled chilli. There are mince pies too – filled with melting cheese, cabbage and roast potatoes. Classic scones remain, served with the prettiest swirl of clotted cream I’ve ever seen and a blackberry compote so delicious that I scraped the bowl clean. The highlights of the sweet course for me was the sticky toffee madeleines: served in a glamorous silver coupe, with toffee sauce poured tableside for extra drama. Crisp chocolate crumble scattered over the top helps balance the buttery sweetness. After all of this, along with mini lemon tarts, you might not even have room for the piece de resistance that is a mini chocolate salted caramel cake, adorned with gold baubles and decorated in Lily Vanilli’s signature style with rich, buttery icing. If you can’t slice into it there and then, the team will box it up for you to take home and savour later. The Goring afternoon tea At a glance... Price: from £75 per person/£85 with a glass of Bollinger champagne Best for: sumptuous surroundings and attentive service Contact details: The Goring, 15 Beeston Place, London SW1W 0JW View the menu For anyone in search of a quintessentially traditional English afternoon tea, The Goring tops the list. Aside from the replenishable plates of fresh sandwiches, light scones and perfectly presented pâtisserie, the true standout feature is without a doubt the service. You won’t have to lift a finger in your opulent surroundings, not even to pour yourself a cup of The Goring’s very own blend. My friend and I certainly felt like ladies of leisure on our visit. The heavily draped lounge could easily feel oppressive, but there’s a relaxed atmosphere and a nice buzz without being intrusive. Between sips of Earl Grey and chunks of bite-sized scones with dollops of homemade raspberry jam, take a moment to spot the sheep secreted in the room (the iconic symbol of The Goring). The crowning glory of the tea is undoubtedly the pastry plate – delicate macarons, squidgy cakes and light choux bites are on offer for hungry patrons. Save some space, as you’ll be wanting to replenish this selection to your heart’s content. Elizabethan afternoon tea at InterContinental London Park Lane At a glance... Price: from £79 per person with unlimited Verve Cliquot champagne Best for: Champagne lovers who appreciate a royal setting Contact details: InterContinental London, One Hamilton Place, Park Lane, London, W1J 7QY View the menu The Crown and Saber Afternoon Tea is inspired by royal traditions, but the atmosphere is relaxed yet luxurious. Plush seating, huge windows overlooking Hyde Park and warm yet well-paced service all add to the ambience. A highlight has to be the free-flowing champagne, not only is it bottomless but they sabre open the first bottle at your table using a sword for extra flourish. I was impressed by how beautifully presented and well thought through everything was, from the impeccably presented golden crown perched on top of a rhubarb mousse to the caviar-topped smoked salmon sandwiches. The savoury dishes are delicate but generous, from the classic coronation chicken sandwich to a delicately sliced roast beef served in a miniature Yorkshire pudding. The scones arrived warm – both plain and fruit – and are seriously good: fluffy, light, and served with clotted cream, jam, and a very moreish Earl Grey cream which provided a welcome variation to the classic offering. Then there’s the pâtisserie, which feels like a mini dessert tasting menu. Each little cake or tart is like a tiny edible sculpture – with mousses, jellies, sponges and pralines all making an appearance. If you can’t make it through the pâtisseries then these will be lovingly boxed up for you to take away to have at home. The Teahouse at Petersham Nurseries At a glance... Price: from £60 per person/£70 with a glass of prosecco Best for: a botanical setting with seasonal treats Contact details: Petersham Nurseries, Church Lane, Richmond, TW10 7AB View the menu Down a narrow lane on the outskirts of Richmond, nestled between the water meadows of the Thames and grand houses, you'll find Petersham Nurseries. Each step through the network of charming greenhouses feels like a magical discovery with bulbs, pots, garden ornaments and more on offer. The afternoon tea is housed in a quiet corner, away from the hustle and bustle of the main restaurant, where every details seems considered without being fussy, down to a blanket to keep your knees warm. Food is served on a uniquely botanical cake stand which doubles as a vase for fresh flowers. The menu changes seasonally – on my visit, the first course included smoked herb trout with cream cheese on a slice of brioche and a still-warm savoury muffin which struck the perfect balance between sweet and savoury. Scones arrived piping hot in a delicate basket accompanied by cream and strawberry jam. For sweets, my stars of the show were a delicate Eton mess choux bun and a chocolate and mocha love heart which appeared to be a real crowd-pleaser. The Parlour afternoon tea at Great Scotland Yard Hotel At a glance... Price: from £65 per person/£75 with a glass of champagne Best for: seasonal offerings and event themed experiences Contact details: The Parlour, 3-5 Great Scotland Yard, London, SW1A 2HN View the menu For those seeking an afternoon tea experience steeped in storytelling and that’s slightly off the beaten path, Great Scotland Yard Hotel has launched Chapter Three of their series of Afternoon Tea Chronicles: The 40 Elephants Gang. Guests can expect a touch of the theatrical with each course – delicious savoury bites like Montgomery cheddar yorkshire pudding and Clarence Court egg truffle mayo on pain de mie are served on a glass tray emitting smoking dry ice revealing various paraphernalia related to the Forty Elephants gang including handcuffs and pearls. For tea, I opted for the Traditional Iron Buddha (Tieguanyin). An oolong tea, the rich notes of roasted nuts and baked fruit is the perfect accompaniment to freshly baked plain and raisin scones with Cornish clotted cream and homemade blueberry and raspberry jam. The final sweet course is by far the most ornate. Be it ‘The Rembrandt Hat’, an almond, blueberry and lavender praline choux designed to resemble a feathered hat, or a coffee mousse and whisky entremet created in the style of a pocket watch, each sweet treat combines whimsy with intricate details and innovative flavours. Nobu Hotel London Portman Square afternoon tea At a glance... Price: from £70 per person Best for: Japanese-inspired flavours Contact details: Nobu Hotel, 22 Portman Square, London W1H 7BG View the menu Settle into the upscale lounge at Nobu Hotel in Portman Square for afternoon tea. The relaxing ambiance is the perfect setting for a luxurious tea, right off the busy streets of Oxford Circus. The friendly service and and calming atmosphere make this trendy hotel approachable, a great place to celebrate a special occasion. The menu combines contemporary Japanese flavours with traditional afternoon tea classics. The tea selection offers many unique options, like lychee & rose noir and Kabuse sencha. The selection of sushi cups showcase exquisite cuts of high quality salmon and yellowtail. Canapés and savoury options include crispy fried chicken, mushroom Matsuhisa tacos and beef tataki buns with wasabi sauce. The snow crab roll with jalapeño dressing is my personal favourite, showing off the freshest of ingredients. The fluffy scones are served with Cornish clotted cream, raspberry mint jam and a tart yuzu curd. The delectable sweets are visually stunning and full of creative flavours. Stand outs for me included a miso chocolate caramel tart, Fuji apple shiso mirin pillow and a beautiful Hojicha cheesecake. Overall, this service is outstanding and full of unique treats for a one-of-a-kind experience. The Biltmore At a glance… Price: from £80 per person/£95 with a glass of Nyetimber sparkling wine Best for: trend-led pâtisseries and elevated service Contact details: 44 Grosvenor Sq, London W1K 2HP The Biltmore Mayfair marries opulence and relaxation with meticulous details across all areas, particularly the service. The staff are incredibly attentive without being overbearing: sharing knowledgeable insights into the food and tasting notes of the sparkling wine and the new varieties of JING teas. Nothing is rushed. The new menu “A Tale of Two Cities: London Meets Dubai” is a tribute to their sister hotel in Dubai, blending Middle Eastern flavours and trending tastes with the beloved British tradition of afternoon tea. You can choose from their traditional or vegetarian option, but they do cater to different dietary requirements. The experience starts with sandwiches including truffle egg mayo on a brioche bun, a focaccia stuffed with grilled summer vegetables, and our favourite, a blue lobster summer roll topped with salmon roe. You also receive three savoury tart bites – all delightfully crisp with distinct fillings. The scone course includes three golden varieties which all arrive warm – cranberry and orange, white chocolate and lemon, and the traditional plain scone. These are served with Dorset clotted cream, homemade strawberry jam and local British honeycomb – definitely try this on top of the white chocolate and lemon scone! The star of the show is the final pâtisserie course, with incredibly delicate presentation. For me, the standouts were the pistachio Dubai chocolate cake and “The Palm Purse” – an almond and lime frangipane with strawberry gel and vanilla ganache in the shape of a luxury handbag. If you are looking for a luxury yet trendy afternoon tea, then their new menu is for you. Rosewood At a glance... Price: from £68 per person (£78 with champagne, £88 with a cocktail) Best for: big flavours and colours – a richer alternative to traditional tea Contact details: Rosewood London, 252 High Holborn, London View the menu With its dramatic ceiling, Rosewood’s light-filled Mirror Room is a glamorous spot in which to enjoy its 'Masterful Art' afternoon tea which is themed around the city's vibrant arts scene and seasonal exhibitions showcasing British artists. My mother and I attended the David Hockney-inspired tea, with famous works such as 'The Splash' and 'The Arrival of Spring' reimagined as a series of showstopping sponges and pâtisserie. The tea is served in three courses: sandwiches first, with some richer savouries including truffle egg mayo with confit tomatoes on onion brioche; two types of scone and two mini pastries resembling art by David Hockney (filled with blueberry) and Picasso (complete with lobster telephone); and a final course of colourful, glossy cakes inspired by art including a Banksy’s 'Girl with the Balloon', Andy Warhol’s 'Soup Can' and more from Vincent Van Gogh and Japanese sculptor Yayoi Kusama. Tea comes from the prestigious French tea importer Mariage Frères, and it's an expansive selection that features some rare varieties. The Stafford At a glance... Price: £70pp/from £87 for champagne Best for: hidden gem in London, quiet luxury Contact details: The Stafford London, 16-18 St James's Place, SW1 1NJ Tucked down a quiet street just outside St James’s Park, The Stafford is a luxury hidden gem to discover. This five-star hotel relaunched their afternoon tea experience and it's a very welcome addition to the London afternoon tea scene. You'll be warmly welcomed into the cosy restaurant (bonus points for extremely comfortable chairs!) and service is faultlessly friendly throughout. My dining companion and I took the waiter’s recommendations on tea choices to begin and weren’t disappointed – the Stafford signature blends offer classic options, while the stunning white apricot fusion tea was deliciously fruity and jammy. Champagne is served from an ornate champagne trolley before the star of the show, the special cake trolley, is wheeled out for you to admire and choose from. Take your pick of ornate pâtisserie from the trolley and they'll be brought back to you on a classic afternoon tea stand. Sandwiches were fresh and varied with the decadent addition of a truffled egg brioche bun. Along with classic fruit and plain scones, I also particularly enjoyed a warm mini cheese scone, served with sour cream and chives. From the pâtisserie picks, the vanilla and raspberry ‘white mouse’ was memorable, and the fresh raspberry and elderflower macaron was a standout. The Landmark London At a glance... Price: £70pp/from £83 for champagne Best for: airy ambience, classic pâtisserie with a twist Contact details: The Landmark London, 222 Marylebone Rd, London NW1 6JQ Located in the heart of Marylebone, The Landmark London offers a special afternoon tea with classic British dishes and flavours. The eight-storey glass atrium is adorned with leafy palm trees and full of airy sunlight for a unique setting to take tea. Service is friendly and attentive, with a live pianist for added ambience. There's a wide range of teas on offer, from classic English breakfast to our server's recommendation: a fruity mango black tea. The current afternoon tea menu has been curated pastry chefs Mauro and Daniel, winners of Bake Off the Professionals 2023. To start, sandwiches are traditional, with lapsang souchong smoked Scottish salmon, truffle egg mayonnaise, classic cucumber and coronation chicken on walnut bread – with trays of extras if you want seconds. Scones were a highlight of the tea: alongside classic plain are memorable candied apricot and marzipan scones, studded with sweet melting chunks of marzipan. Both are served warm with clotted cream, jam and the special addition of a rich hazelnut chocolate ganache. The luxurious desserts take classics such as pavlova and chocolate swiss roll and elevate them with expert flair – my favourite was the white chocolate and yuzu cheesecake filled with a spiced pear compote. This would be a great offering for those looking for a classic afternoon tea with top-notch service. Sushisamba At a glance... Price: from £65 per person (£80 with champagne) Best for: non-traditionalists who prefer Japanese savouries to sandwiches Contact details: Sushisamba, 35 The Mkt, London WC2E 8RF View the menu High above the famous Covent Garden piazza, this glass-ceilinged space has a lively, jungle-like vibe due to a living ceiling canopy and oversized plants. My friend and I tried both the signature tea – with luxurious ingredients including lobster and wagyu beef in sliders and mini tacos and caviar topped tuna – and the vegetarian alternative, all presented on elegant three tiered ‘trees’. Cakes fuse Asian flavours with British classics, such as the Japanese Pandan custard tart and Battenburg with yuzu – and a separate final serving of traditional scones. Choose from five Canton teas, which can be topped up, and three champagnes. Peter Pan afternoon tea at Aqua Shard At a glance… Price: £70 per person/ £90 with a glass of champagne Best for: whimsical bites and literary luxury Contact details: Aqua Shard, The Shard, 31 St Thomas St, London SE1 9RY Get transported to Neverland with magical views, as if you're Peter Pan flying over the rooftops of London. Children and adults alike will love the nostalgic treats and artistic touches included in this afternoon tea. From the custom crafted ship that holds the food, to the story behind each component (the cod brandade is in the shape of a hook, as Peter calls him a ‘codfish’, for example), everything is meticulously designed and pure magic. There are two main tea choices - I opted for the 'darling tea', which had delicious floral notes, whilst my companion when for the 'adventure tea', made from black tea with citrus, mango and ginger. The perfectly cut sandwiches were light, soft and fluffy, with flavoursome fillings of chicken, bacon and mustard, along with the standout truffle egg mayo (more vegetarian options are available). The next course, after a fresh round of specially designed plates with Peter Pan characters on them, was freshly baked scones served with delicious apple jam and coconut clotted cream. The magic continued into the desserts. The ‘Peter’s secret never tree entrance’ is particularly noteworthy – a soft chocolate sponge with chocolate mousse, ganache and raspberry jam. Like the waitress spraying the Tinkerbell biscuit with edible gold glitter, the thought behind each element brought so much joy. From start to finish, this afternoon tea is a display of enchanting storybook delicacies in a stunning, picturesque setting. oblix at The Shard At a glance... Price: from £65 per person Best for: good value tea with stunning view Contact details: oblix East, Level 32, The Shard, 31 St. Thomas Street, London SE1 9RY View the menu If you want brilliant views of London, then the 32nd floor of the Shard is a good place to start. Instead of buying a ticket up the Shard to see the view (which can cost approx £30 by itself), head to Oblix in the Shard instead and treat yourself to a special afternoon tea complete with those panoramic views. I visited in December, where the menu had been given a light festive makeover but many of the classics are on the menu all year round. The tea kicks off with a plate of sandwiches including a standout buttery brioche roll filled with egg mayo and topped with a generous amount of truffle. I also had a classic coronation chicken, smoked salmon, an avocado tartlet and impressive mini lobster roll. Scones were served warm with a perfect raspberry jam and sticky fresh honeycomb - although controversially also with whipped cream instead of clotted cream. Pâtisserie consisted of delicate but familiar favourites - I particularly enjoyed this course, with five treats including a nutty macaron, highly caramelised apple tart tatin and rich chocolate hazelnut ball. If you go for the rosé package, unlimited wine and a cocktail are included along with your pick of tea from the short tea menu. The Stage at The Londoner At a glance... Price: from £59 per person, £75 champagne tea, £80 rosé champagne tea Best for: central location Contact details: The Londoner, 38 Leicester Square, London, WC2H 7DX, United Kingdom View the menu If you’re doing some central London shopping, The Stage afternoon tea is handily located right on the corner of Leicester Square. The tea is held in what is essentially the hotel lobby – there’s a buzzy atmosphere (especially when the live pianist is playing), although it can get chilly in winter if you’re sat too near the front door. A surprise palate cleanser of elderflower sorbet drizzled with honey is delicate and refreshing. Sandwiches arrive playfully cut into tiny squares instead of fingers and served in three tiers – a chicken sandwich on basil bread was a standout highlight (plus you’re offered seconds if you’re still hungry). Warm scones are light, fluffy and the perfect size, served with a unique floral and citrusy bergamot curd as well as strawberry jam. In a twist from other afternoon teas I’ve tried, for the pâtisserie course you head up to a cabinet to pick two larger pâtisserie items to finish off your feast. I visited near Christmas, so a ‘Joyeux Noel’ of chocolate cake, cream and boozy cherries was a perfect festive treat. The Grand Saloon, Theatre Royal Drury Lane At a glance... Price: from £68 per person Best for: theatre fans, visiting around a show Contact details: The Lane, Catherine St, Covent Garden, London WC2B 5JF View the menu If you’re in London to see a show, an afternoon tea beforehand is an extra special treat. The Lane at Theatre Royal is ideally situated for this – set right in the theatre building in Covent Garden. The tea takes place in a beautiful grand room with a large central bar, stunning high ceilings and marble panels on the wall, all in a teal and pale pink colour scheme. Friendly and skilled staff expertly pour tea and champagne. The brand new immersive tea is inspired by the theatrical setting – divided into two sweet and savoury acts, plus a grand finale, with not a sandwich in sight but a range of creative sweet and savoury treats to enjoy, alongside the essential scones. As a regular theatregoer, I found this themed tea especially charming. Set within the magnificent Grand Saloon, you cannot help but being drawn into rich history of this world-renowned establishment. Attention to detail is evident in touches such as tea-sets embellished with characters from the theatre's plays and the opening 'act' being served on an original piece of stage flooring. The food was exquisite, with my highlight being the generous slice of seasonal strawberry layer cake. InfiniTEA Royal afternoon tea at the Conrad London St. James At a glance... Price: from £60 per person Best for: champagne fans celebrating a special occasion Contact details: Conrad London St. James, 22–28 Broadway, London SW1H 0BH View the menu For those after a sophisticated, modern take on the classic afternoon tea, the Conrad London St. James delivers with a royal twist. The hotel is currently working in collaboration with cake maker Fiona Cairns, who crafted the Royal Wedding cake for the Duke and Duchess of Cambridge. Afternoon tea is served in the bright and elegant Orchard Room, where impressive flower displays are in abundance and the atmosphere is serene despite the central location. We were treated to plates of dainty finger sandwiches first, filled with traditional combinations of smoked salmon with herb mayonnaise and capers, and coronation chicken. The scones, nestled in a warm linen cloth, were feather-light and served with rich clotted cream, tangy lemon curd, and homemade strawberry jam. We were kindly offered another round, yet round ourselves wishing to save some room for the next course. Then comes the pastry selection: a perfectly presented carousel of miniature indulgences. My personal favourite was the sweet yet floral gilded honey & orange blossom cake, with other sweets including lemon fondant fancies and classic Victoria sponge. Service was warm and attentive, and the champagne and tea are regularly and generously topped up, making for a luxurious and relaxing experience. The champagne option comes with limitless Bollinger and is perfect for celebrating a special occasion. Sweetshop afternoon tea at Chesterfield Hotel At a glance… Price: from £75 per person/ £85 with glass of Lanson Champagne/ £45 per child Best for: a family day out Contact details: The Chesterfield Hotel, Mayfair, London W1J 5EB View the menu If you’re looking for a magical afternoon tea for a special occasion that will inspire the imagination and excite the palate of both adults and children, then the Chesterfield is for you. Set in a grand, Georgian hotel on a smart Mayfair street, the service is exceptional from the moment you step into their large marble hallway. Once you’re seated and have been talked through the extensive range of teas, your experience will start with a dramatic smoking pink lemonade topped with a flying saucer, you’ll then move onto a selection of beautifully presented finger sandwiches, my favourites were the Scottish smoked salmon with chive cream cheese and roast chicken with mustard mayonnaise and nibbed almonds. Accompanying the sandwiches are endless fluffy scones, Drumstick macaroons, strawberry liquorice allsorts cheesecake, blue raspberry & bubblegum Battenberg, giant 'jazzle' lollipops, coca cola slice and a decadent take on a Reece’s peanut butter cup. When it’s time to leave you’ll be escorted to a traditional sweet shop stand where you can select a bag of your favourite pick and mix sweets to take home, any treats you couldn’t quite finish will be beautifully boxed up for you to take away too. The Bingham Riverside afternoon tea At a glance… Price: £39pp/ from £55 with a glass of champagne Best for: Picturesque views Contact details: The Bingham, Richmond, London, Tw10 6UT View the menu Set along the banks of the Thames in the heart of Richmond, The Bingham offers an afternoon tea experience that is as refined as its picturesque surroundings. Stepping into the elegant Georgian townhouse, you’re welcomed into a space that blends classic Georgian charm with modern sophistication—think soft velvet seating, marbled tables, statement flower arrangements and sweeping river views through floor-to-ceiling windows. In the warmer months, I can imagine the terrace would be a perfect spot to linger over tea while watching rowers glide by on the Thames. The afternoon tea itself felt like a celebration of British tradition with a contemporary twist. I began with a selection of delicate finger sandwiches featuring classic flavours — smoked salmon with lemon and dill, and free-range egg mayonnaise elevated with truffle and chives among them. Warm, freshly baked scones followed, served with generous portions of clotted cream and homemade fruit preserves. For me, it was the pâtisserie selection that truly stood out: pistachio macaroons, miniature chocolate brownies, chestnut profiteroles and coffee & walnut cupcakes that were as beautiful as they were delicious. As a tea lover, I appreciated the carefully curated selection, which ranged from classic Earl Grey and Assam to more adventurous herbal infusions. For those looking to elevate the experience further, a glass of champagne is available for an additional £16 — a tempting addition to an already indulgent afternoon. The Beaumont hotel afternoon tea At a glance… Price: £75pp/ from £98 with a glass of champagne Best for: 1920’s decadence Contact details: The Beaumont, Brown Heart Gardens, Mayfair, London, W1K 6TF View the menu Afternoon tea at The Beaumont hotel is served in the aptly-named Gatsby room, which is home to a grand baby piano, a hidden door posing as a bookshelf and plenty of oil paintings to gaze at and soft furnishings to relax on. The menu has a transatlantic twist in true Gatsby fashion, you’ll find sandwiches filled with devilled egg mayonnaise, chicken caesar salad and beef pastrami (Reuben-style), which are replenished as much as you’d like. I could have happily finished off several rounds, but tried to leave some room for the following courses. A round of freshly baked scones and homemade strawberry jam is sure to satisfy all classic afternoon tea enthusiasts. As a lover of all things sweet, I was particularly won over by the exquisite pastry selection, comprising a fudgy chocolate brownie, caramelised apple, fig tart and pear choux, not to mention a selection of perfectly fluffy homemade marshmallows. The afternoon tea here is a very generous affair with faultless service, so it’s the perfect place to celebrate a special occasion. The Beaumont's drinks menu boasts an extensive range of rare and seasonal teas, or you can opt for one of the cleverly paired cocktails (non-alcoholic versions also available). One Aldwych Charlie & the Chocolate Factory afternoon tea At a glance... Price: from £50 per child under 12/ £70 per adult/ £85 for champagne afternoon tea Best for: a whimsical treat for both big and little kids Contact details: One Aldwych, 1 Aldwych, London WC2B 4BZ View the menu The Charlie and the Chocolate Factory-themed afternoon tea at One Aldwych starts with a magical opener – a chocolate, whisky & cherry cocktail complete with dry ice smoke and poured from a glass teapot. There’s also a non-alcoholic version so everyone can enjoy the drama. My friend and I opted for the chocolate tea (it seemed only right) which had a delicious cocoa aroma. Three finger sandwiches, a savoury scone served with bacon jam, and a warm quiche went down nicely alongside our drinks. The attentive staff offered to refill the savoury plate, but we were saving space for the main event. Scones arrived in baskets; they were okay, but not as light and buttery as I had hoped. However, as a vehicle for lemon curd, blackberry jam and clotted cream, they did the job. Everyone around the room was busily snapping photos of their sweets displays, and when ours arrived, I could see why. It’s a sweet tooth’s dream: rainbow layers of bubblegum-flavoured panna cotta, mysteriously flavoured candy floss and honeycomb cake pops take centre stage, but our favourite was a chocolate egg filled with vanilla cheesecake and fruit purée. A bottle of chocolate milk washes it all down. This makes for a special afternoon that kids will remember forever, or an excuse not to act your age – whatever your reason for visiting, it’s a sweet treat not to be missed. Ting at the Shangri-La Hotel afternoon tea At a glance Price: from £78 per person / from £88 with champagne Best for: wonderful views, tourists, treat for friends Contact details: Ting, Level 35, Shangri-La Hotel, 31 St Thomas Street, London SE1 9QU View the menu I visited Ting in the run up to the Royal Jubilee. The team of thoughtful pastry chefs and mixologists created recipes using the royal celebrations as inspiration; the platinum fizz cocktail combines strawberries, pineapple and lemon juice and is the perfect way to start a luxurious afternoon. Savoury bites included miniature duck pancakes, chicken liver parfait and a selection of imaginative finger sandwiches. The themes here are taken very seriously, and there is excellent attention to detail, but never at the expense of flavour. The selection of cakes I tried were beautifully balanced in terms of sweetness, sharpness and richness (which made it even easier to try the whole range!). The chocolate & raspberry shard is served in a cloud of dry ice and is the final show-piece to your experience. This is a generous afternoon tea and the waiting staff were extremely knowledgeable about their extensive list of teas on offer. Some could even predict instinctively which ones I would enjoy – with great success! Go for the views, stay for the scones. Wizard afternoon tea at Georgian House Hotel At a glance… Price: £40 per person / £20 children Best for: A family treat or fans of Halloween Contact details: Georgian House hotel, Pimlico, London SW1. View the menu This fun and imaginative afternoon tea is one that’ll delight kids and adults alike - I persuaded a friend to channel her innermost witch and join me on this bewitching teatime experience. Upon entering the smart Georgian house hotel, we were led down to the basement where our spooky dining destination awaited. From the outset, there were plenty of theatrical surprises — overflowing cauldrons, salmon sandwiches dramatically served from a smoking box, bubbling cocktails and mocktails, and golden chocolate wizard hats that immediately set the tone. The afternoon tea was served in a gothic looking bird cage and is a very generous affair. We worked our way through a variety of delicate savoury treats, from tiny tarts to a selection of both open and closed sandwiches. Freshly baked eye of newt scones were served with curdled cream and crushed strawberries after which a fresh bird cage was brought out with an abundance of sweet treats. My ultimate highlight had to be the web topped passion fruit jelly which almost looked too good to eat, but we just about managed it. The staff were attentive, relaxed and fun and there’s plenty of quirky decorations and spooky music for an authentically ghostly experience. There is also the option of a vegan version as well as bottomless prosecco for an extra £20. Afternoon tea recipes, tips and advice Best kids afternoon tea in London Best afternoon teas outside of London Easiest ever afternoon tea menu plan Afternoon tea recipes with a twist 10 scone recipes you’ll fall in love with What's your favourite afternoon tea in London? Leave a comment below...
5 reasons to buy Good Food's March magazine
Find out how to subscribe and be the first to discover what's coming up in the new issue.
In this month's issue "You may notice this issue has had a proper glow-up. Bolder, fresher and more modern: showcasing the food you love and shining a light on the brilliant people behind it. Good Food has always been about more than recipes, so we’re celebrating the voices, cultures and expertise that make our pages sing. From Zaynah Din’s air fryer recipes for Eid to Chetna Makan’s vibrant Holi dishes; from Aji Akokomi’s deep-rooted passion for West African food to Thuy Diem Pham proving how simple it is to make Vietnamese food at home. We’re proud to put them centre stage. We’re also launching a dedicated section created with our colleagues at Good Health by Good Food. Each month, this 16-page mini-zine will dive deep into an aspect of your wellbeing. To start, we’re focusing on sleep, with advice on how to rest better and what to eat to help you feel restored in the morning. Food is changing and so are we. Whether it’s new voices, fresh ideas or a holistic approach to wellness, we are rethinking what good eating looks like. Finally, a special shout-out to our super talented art team, the creative geniuses behind our wonderful design refresh: Rachel Bayly, Freddie Stewart, Laurie Newman, Gabby Harrington and Jordan Edmonds-Moore, plus freelancers Owen Connolly and Neil Darby." Keith Kendrick, group magazines editor Get the March magazine now: Order a copy online from Mags Direct Download a digital version of our March magazine 5 reasons to buy our March issue 1. Springtime sweet treats Sweeten the season with our simple scones, showstopping marbled bundt and perfect-for-freezing traybake. 2. Seasonal inspiration Celebrate the abundance of spring produce with our inspiring recipes using cauliflower, wild garlic and asparagus. 3. New 16-page Good Health by Good Food mini-guide: How to sleep better Find out what may be wrecking your rest, from ultra-processed snacks to nightcap pitfalls, stress, worry and irregular schedules, plus everything you need to know about sleep supplements and the right diet to improve your shuteye. 4. Revolutionise your roast Jazz up your Sunday lunch with our pork loin roast with caramelised onion & garlic potatoes or hassleback maple & cumin squash 5. Celebrate Holi Mark the vibrant Festival of Colours with Chetna Makan's traditional snacks - from alu tamatar masala to dosa and chana chaat. Get the March magazine now: Order a copy online from Mags Direct Download a digital version of our magazine Download our app Become a confident cook with a range of meal plans, exclusive recipes, tutorials and celebrity chef takeovers. To download the app, search for Good Food on your app store and download your ad-free cooking companion today. Try for free Good Food Podcast Our team shares tips, techniques and recipes in our lively podcast. New series available now. Listen now Subscribe to Easy Cook Looking for fuss-free, flavour-packed meals that fit into your busy life? Easy Cook is the UK’s best-value food magazine, packed with 100+ recipes every issue – from speedy midweek suppers and budget-friendly family favourites to brilliant bakes and fresh seasonal ideas. Right now, you can enjoy a whole year of Easy Cook for only £5 for 5 months– that’s just £1 an issue, saving you 80% on the shop price. Whether you’re cooking for one, feeding the family, or just after new inspiration in the kitchen, Easy Cook makes meal planning simpler, smarter and more delicious. Subscribe today and start cooking with confidence – all year long!
Best omega-3 supplements 2026, tried and tested
We've tested and reviewed a variety of omega-3 supplements to help you find the best options for supporting heart, brain and overall health
Omega-3 is an essential fatty acid that the body cannot produce on its own, meaning it's vital to obtain it through food or supplements. Known for supporting overall health, omega-3 can be found in oily fish like salmon, mackerel and sardines, as well as plant-based sources such as flaxseed and chia seeds. A balanced diet should provide sufficient omega-3 for most people, but supplements can be a convenient option for those looking to boost their intake. We’ve tested some of the leading omega-3 supplements on the market, looking into factors like quality, purity and dosage to help you find a product that fits your needs. Some of our top picks include ZipVit Super Strength Omega 3 Fish Oil and Dr Vegan Vegan Omega 3, as well as recommended brands for 2026 like Seven Seas Omega-3 Max Strength With Vitamin D. Whether you're looking to enhance heart health, support brain function or simply maintain general wellness, our recommendations offer something for everyone. Read on to discover the products we rated, plus expert guidance on what omega-3 is, who may benefit from a supplement and important considerations for safe use. Sponsored by iHerb Save 20% on iHerb products from featured brands – limited time Looking to refresh your wellness routine? The iHerb Spotlight Event brings together over 500 featured brands and more than 20,000 products across supplements, beauty, grocery, sports nutrition, bath and personal care, baby and kids, home and pet care, all in one trusted place. From everyday essentials to specialist finds, enjoy 20% off select products* with code CHAMPION. Discover favourites such as California Gold Nutrition‘s Collagen or Creatine, alongside names you may already know, including Now Foods, Swanson, Sports Research and Mary Ruth's. Shop the iHerb Spotlight Event now. *Terms and conditions apply. Offer valid 18 February to 4 March. Cannot be combined with other offers. Select products from featured brands only. Best omega-3 supplements at a glance JUMP TO REVIEWS Capsules/softgels Best no fuss omega-3 softgels: ZipVit Super Strength Omega 3 Fish Oil 2000mg, from £9.99 Best budget-friendly vegan omega-3: Dr Vegan Vegan Omega 3, £21.99 Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £16.18 Runner up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £24.99 Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £12.71 Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £11.24 Best omega-3 with vitamin D: Seven Seas Omega-3 Max Strength With Vitamin D, £14 Best omega-3 for smaller capsules: Feel Vegan Omega-3, £35.04 Best high-strength omega-3: Swallow Omega-3, £30 Runner up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £29.59 Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £36.10 Best omega-3 for easy swallowing: Vitl Omega-3, £10.99 Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99 Jump to: Best omega-3 supplements to buy in 2026 Why we need omega-3 What are omega-3 fats? What should I look for on the label? What is the difference between a capsule and a softgel? How to use omega-3 supplements safely Who might benefit from using an omega-3 supplement? Who shouldn't take omega-3 supplements? How much omega-3 should I take? How to choose an omega-3 supplement How we tested omega-3 supplements All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats including capsules, softgels and gummies and with a range of price points to accommodate a variety of budgets. The key areas we assessed were as follows: Taste and texture: is the flavour pleasant? Is there any aftertaste? Source of omega-3: what is the source of omega-3: fish oil, cod liver oil, algal oil? Form of omega-3: is omega-3 provided in a form that is easy to take, less likely to cause side effects and supports absorption? Purity: has the product been independently tested so you can be assured that it is free from contaminants, such as heavy metals and toxins? Sustainability: is the product sourced from smaller species of fish or is it certified as sustainable? Nutrient profile: how much omega-3 is provided per daily dose? Additives: does the supplement contain filler oils or binding agents, additives such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet your dietary needs – is it vegan, gluten-free? Value for money: how does it compare to others on a cost-per-daily dose basis? Best omega-3 supplements to buy in 2026 Omega-3 capsules/softgels ZipVit Super Strength Omega 3 Fish Oil 2000mg Available from ZipVit (from £9.99) Best no fuss omega-3 softgels Price per day: 18p Star rating: 5/5 Offering a high daily dose of EPA and DHA, these odourless softgels are easy to swallow. Sustainably sourced and Friend of the Sea certified, the fish oil is distilled for purity. With minimal additives and clear labelling, it delivers excellent value for money and exceeds recommended omega-3 levels for heart and brain health. Available from: ZipVit (from £9.99) Dr Vegan vegan omega-3 Available from Dr Vegan (£21.99) Best budget-friendly vegan omega-3 Price per day: 73p per day Star rating: 4.5/5 Softgels are small and smooth, so taking them each day is effortless. The plastic-free, home-compostable pouch is sturdy and reseals securely. There’s a faint seaweed scent, but no taste, so they don’t repeat later. Each dose supplies EPA and DHA from a sustainable algal source, plus vitamin E for freshness. They’re fully vegan and allergen-free, making them suitable for many diets. At roughly 73p per day, they deliver good quality and reassurance for anyone avoiding fish-based omega-3. Available from: Dr Vegan (£21.99) WeightWorld Omega-3 2000mg fish oil Available from WeightWorld (£21.18), Amazon (£16.18) Best omega-3 softgels Price per day: 16p Star rating: 4.5/5 High-quality fish oils are expensive, but this product offers good value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee. Available from: WeightWorld (£21.18) Amazon (£16.18) Vitabright Omega-3 2000mg fish oil Available from Vitabright (£29.99) Runner up omega-3 softgels Price per day: 19p Star rating: 4.5/5 A capsule product similar to the one above, this offers high levels of EPA/DHA. The product has been molecularly distilled and filtered to remove contaminants and uses no filler oils or bulking agents. The fish oil is sustainably sourced ‘from several oceans’. Available from: Vitabright (£29.99) California Gold Nutrition Omega 3 premium fish oil Available from iHerb (£12.71) Best omega-3 for pescatarians Price per day: 23p Star rating: 4.5/5 These softgels are made with gelatin sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish. However, our testers found the size of the softgels large and a little difficult to swallow. Available from: iHerb (£12.71) Together Health Omega 3 – Algae Vegan Source Available from Holland & Barrett (£10.07), Superdrug (£11.99), Bodykind (£11.24) Best omega-3 for vegans Price per day: 47p Star rating: 4.5/5 Free from artificial additives and preservatives, and manufactured with the environment in mind, these vegan softgels are sustainably sourced and independently tested. They come from algal oil, which is considered to be a concentrated source of omega-3, especially DHA. Our testers found them easy to take with no unpleasant aftertaste. Available from: Holland & Barrett (£10.07) Superdrug (£11.99) Bodykind (£11.24) Seven Seas Omega-3 Max Strength With Vitamin D Available from Boots (£14), Ocado (£22), Holland and Barrett (£22) Best omega-3 with vitamin D Price per day: 62p Star rating: 4/5 This fish oil supplement provides a very high dose of omega‑3 in a single capsule, 1063mg total omega‑3, along with vitamin D to support bones, muscles, immunity and overall body function. The capsule is relatively large due to the high oil content, but only one per day is needed. It contains fish oil and beef gelatin, so it is not suitable for vegetarians. Available from: Boots (£14) Ocado (£22) Holland and Barrett (£22) Feel Vegan Omega-3 Available from Feel (£35.04) Best omega-3 for smaller capsules Price per day: 44p Star rating: 4/5 This vegan oil, derived from algae, contains a solid dose of 300mg DHA and 150mg EPA. The capsules are smaller than usual (so taking two is not a problem), although our tester found they smelled and tasted like seaweed, which many might find unpleasant. The packaging may be fiddly for some. Available from: Feel (£35.04) Swallow Omega-3 Available from Swallow (£30) Best high-strength omega-3 Price per day: £1 Star rating: 4/5 Although relatively pricy, these capsules are easy to take and contain a generous daily amount of 660mg EPA and 440mg DHA. They're filtered and advocated by Friends of the Sea for sustainability. Available from: Swallow (£30) BioCare vegan omega-3 Available from BioCare (£29.59), Amazon (£26.63) Runner up omega-3 for vegans Price per day: 97p Star rating: 4/5 Vegan-friendly and sustainably sourced from micro-algae, which is considered environmentally friendly and unlikely to contain contaminants. This is one of the few products to provide a warning on the label about the risk of taking omega-3 in combination with anti-coagulant medication. Our testers found them easy to take although with a slight grassy smell. Available from: Amazon (£26.63) BioCare (£29.59) Wild Nutrition Pure Strength omega 3 Available from Amazon (£36.10), Naturisimo (£37), BodyKind (£38), Content Beauty (£38) Best ethical omega-3 Price per day: £1.23 Star rating: 4/5 This company uses high quality, natural ingredients, including sustainably sourced using Marine Stewardship Council-certified wild Alaskan pollock for these supplements. The suggested four small capsules a day provided the highest dose of all of the products tested but our testers found adherence to all four capsules difficult. Available from: Amazon (£36.10) Natruisimo (£37) BodyKind (£38) Content Beauty (£38) Vitl omega-3 Available from Vitl (£10.99) Best omega-3 for easy swallowing Price per day: 25p Star rating: 4/5 Certified by Friends of the Sea*, these small softgels are sustainably sourced. Our testers found them pleasant to take with no discernible aftertaste. *Friends of the Sea – international sustainable fisheries certification. Available from: Vitl (£10.99) Holland & Barrett omega-3 fish oil 1500mg Available from Holland & Barrett (£15.99) Best budget omega-3 Price per day: 15p Star rating: 4/5 This was one of the most cost-effective of the products we tested. The label states that the product contains pure, contaminant-free fish oil. However, there was no information regarding the source of the fish or its sustainability. Available from: Holland & Barrett (£15.99) Why we need omega-3 Omega-3 plays important roles in the body, as well as being good for the heart, these fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye. Find out more about the top 10 sources for omega-3. What are omega-3 fatty acids? This family of fats are made up of three main types, these include: Alpha-linolenic acid (ALA) – this is a short chain omega-3 fatty acid and is considered less active. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long chain omega-3 fatty acids. We can make these in the body from ALA, however, this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing. Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish, like pollock, as well as shellfish contribute long chain omega-3 fats, but at lower levels. Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available, some of these are made from micro-algae, these small plants are found in water and are the dietary source of these fats for fish. Find out more about the various sources of omega-3 fatty acids. What should I look for on the label? Although a product may appear to be high-strength, for example claiming to contain “1000mg” or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Ideally look for a product that provides a daily dose of 450mg of EPA and DHA, combined. Most products require a minimum of two soft gels or capsules per day to achieve these levels. Fish oils, are one supplement that you need to buy the best you can afford, this is because high quality, sustainable fish oil providing a good level of EPA/DHA are unlikely to be found at a low cost. Also check the label to ensure the product is free from contaminants. What is the difference between a capsule and a softgel? Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may be best suited to a softgel, as their name suggests these are softer than capsules owing to the addition of ingredients like glycerin. However, they may still be large in size, so check before you buy. How to use omega-3 supplements safely If you’ve been prescribed anti-coagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3 fatty acids. This is because omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on and this may place you at an increased risk of bleeding. It is best to take these supplements with a meal that contains fat, as this will aid absorption. Who might benefit from using an omega-3 supplement? Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. These include pregnant and breastfeeding parents, older adults and people who don’t eat seafood. Who shouldn’t take omega-3 supplements? If you have an allergy to fish look for a vegan formulation. Omega-3 supplements may interact with certain prescribed medication so check with your GP before supplementing. How much omega-3 should I take? Omega-3 fatty acids are essential fats that support heart, brain and eye health, but the body can’t produce them on its own, so they must be obtained through diet or supplements. Oily fish like salmon and mackerel are rich sources, making them key to meeting your needs. While the UK Government doesn’t set a specific omega-3 intake recommendation, it advises consuming two portions of fish weekly, including one oily fish – roughly 450-500mg of EPA and DHA daily. Some health bodies suggest a minimum of 250mg of these long-chain omega-3s per day. Supplements can help bridge the gap, particularly for those who don’t eat fish. However, most require at least two capsules daily to meet recommended levels. It’s important to check labels for EPA and DHA content specifically, rather than just total fish oil. People who follow vegetarian or vegan diets, are pregnant or breastfeeding, or are older may benefit most from supplementation. Still, taking more than 5g of omega-3s per day can raise the risk of bleeding and cause side effects like digestive upset. Ideally, omega-3 should come from food, but high-quality supplements can be a useful tool to support overall health when dietary intake falls short. How to choose an omega-3 supplement Source wisely and buy from a reputable company Choose a formulation suitable for your age, gender and life-stage Check the product delivers an effective dose Check the product is free from contaminants, and subject to independent testing Check the product carries a batch number and expiry date Take only as directed on the label Omega-3 are highly perishable so avoid buying in bulk More omega-3 supplements tested ZipVit omega-3 - 3.5/5: from £9.59 Superdrug omega-3 fish oil 1000mg - 3.5/5: £11.99 Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe blood sugar monitor 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 vitamin D supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Best sources of omega-3 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? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. 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.
The best pre-workout supplements 2026 – tried and tested
What are the best nutrients to be taking to boost your training? Whether you’re looking for performance enhancement or muscle building, our expert nutritionist has looked into the best supplements on the market
For those looking to maximise their workouts, pre-workout supplements have become a popular choice to boost energy, focus and endurance. Designed to support physical performance, these supplements can help you push through fatigue, whether you’re tackling high-intensity training, building muscle or improving stamina. By combining active ingredients like caffeine, amino acids and creatine, they provide the extra edge needed to reach fitness goals. The effectiveness of a pre-workout supplement depends on its ingredients and your individual needs. Some focus on enhancing energy and concentration, while others target muscle recovery or endurance. Caffeine is a common inclusion that's known for improving alertness and performance, while creatine aids short bursts of intense activity. Beta-alanine and nitrates are also often included to help delay fatigue and improve blood flow during exercise. Timing is key when using pre-workout supplements, with most designed to be taken 30-60 minutes before exercise. Experimenting with timing and formulations can help you find what works best for your routine. Best pre-workout supplements at a glance JUMP TO REVIEWS Podium Athlete Pre, £23.99 ProMix PreWorkout, £39.99 Innermost The Energy Booster, £29.95 Optimum Nutrition Fruit Punch Gold Standard Pre-Workout 330g, £27 Jump to: Best pre-workout supplements to buy in 2026 What should be in a pre-workout supplement? What makes a good pre-workout supplement? When should you take a pre-workout supplement? Why you can trust Good Food reviews This review was developed with the help of a qualified nutritionist and registered dietitian, who combined her clinical expertise with a practical understanding of how pre-workout supplements fit into real training routines. Each product was checked for its formulation, dosage, ease of use and value for money, with special attention to ingredients like caffeine, creatine and beta-alanine and whether they were included at levels shown to be effective. And of course all pre-workout supplements were tried to offer you genuine guidance on what the supplement was like to prepare and drink – including whether it was pleasantly palatable or something we felt we had to chug. Our expert also considered the experience from a gym-goer’s perspective. For example, whether a supplement genuinely boosts energy and focus without being difficult to take or unrealistic to use every day. As with all Good Food reviews, the results were not shared with manufacturers or retailers before publication, and no payment was accepted for positive coverage. What we looked for in pre-workout supplements All the pre-workout supplements featured were tested over the same period to keep results consistent and comparable. Each product was trialled and scored against set criteria, with detailed notes taken during use. We tested a variety of options from a mix of brands at different price points and in a variety of formats, such as powders, capsules and ready-to-drink sachets, to reflect the range available on the market, though only the powder offerings made it into our final list. Here’s what we assessed: Taste and flavour: For powders and drinks, we noted whether the flavour was enjoyable, how well the powder mixed with liquid and whether the taste lingered pleasantly or left an artificial aftertaste. Nutrient profile: We looked closely at the key ingredients, such as caffeine, creatine, beta-alanine and electrolytes and whether they were present in evidence-based amounts that could realistically support energy, focus and performance. Additives: Ingredient lists were reviewed for extras like preservatives, artificial sweeteners or colourings, highlighting products that kept formulations cleaner or more minimal. Dietary requirements: We checked whether each supplement was suitable for specific needs, including vegetarian, vegan or allergen-free formulations. Value for money: We compared cost per serving, weighing the price against the quality of the formulation, taste and overall performance in use. Best pre-work out supplements to buy in 2026 Podium Athlete Pre – blue raspberry Available from Healf (£23.99) Star rating: 4.5/5 Blue raspberry flavour gives this pre-workout a tangy, sour kick that’s easy to drink despite its artificial edge. The powder mixes quickly and includes a measuring scoop. Each serving provides 165mg caffeine and 5g creatine monohydrate for both energy and strength. Beta-alanine is slightly lower than in top-tier options, but with 25 servings per tub, it’s a convenient and reliable pre-workout for intense training. Available from: Healf (£23.99) ProMix PreWorkout Available from Healf (£39.99) Star rating: 4.5/5 This pre-workout mixes smoothly with water and tastes pleasantly sweet thanks to stevia. The powder dissolves cleanly with no clumps and comes with a handy scoop. It’s vegan, keto-friendly and free from gluten, soy and artificial additives. With beta-alanine, caffeine and amino acids, it’s best for high-intensity sessions. At £1.40 per serving, it sits at the premium end, but performs well. Available from: Healf (£39.99) Innermost The Energy Booster Available from Cult Beauty (£24.95), Innermost (£29.95) Star rating: 4/5 This mid-price pre-workout contains caffeine and guarana, which can help with energy and focus, so is best suited to sports rather than a general gym workout. Although one serving didn’t contain the recommended daily levels of all ingredients, Innermost offers a free consultation with a nutritionist, which offers good value for money. Available from: Cult Beauty (£24.95) Innermost (£29.95) Optimum Nutrition Fruit Punch Gold Standard Pre-Workout Available from <a href="https://www.amazon.co.uk/Optimum-Nutrition-Standard-Creatine-Monohydrate/dp/B00TFB0YTM/ref=sr_1_5?crid=1LKHX7JQ4RU4W&dib=eyJ2IjoiMSJ9.LjoJxPov9QxyeYlfSLszBIVWix1GUrw71EipaFypVAQiz4o0zSiO2krOA1F3fIEpTuxOOeE9wGFH7pusYVcgWsp2R4kqpS7nxvBDz7DY9ImP7yjzUbZRgYZ-itt3TvZ8uIhJuAQdRint-puFIRLUeGcFFrAwzSZaItbFjAndqpOlYfyuxEGHxBKbTGFvqObDxnGmtuySYEBtOl6OTFiKP_JikIdj486v7UXxco3-YXCAs9FOH8MOc6MWy6Cq0zLtLxE9PXzk8L_D5R67vkIYLMU6-peRgaRsYrf9ygem5W8.OSd_Nx2X9z-8JCzZAJwnuwWs0x_1Nm6kKWIwNZ1MDSo&dib_tag=se&keywords=Optimum%2BNutrition%2BFruit%2BPunch%2BGold%2BStandard%2BPre-Workout&nsdOptOutParam=true&qid=1731507862&sprefix=optimum%2Bnutrition%2Bfruit%2Bpunch%2Bgold%2Bstandard%2Bpre-workout%2Caps%2C75&sr=8-5&th=1&tag=bbc00-21&ascsubtag=bbcgoodfood-920069" target="_blank" rel="sponsored">Amazon (£21.90), Optimum Nutrition (£27), Holland & Barrett (£30) Star rating: 4/5 This pre-workout scored high for taste, ease of mixing and value for money. It contains caffeine, creatine and beta alanine, but no BCAAs so is better suited to team sports where short bursts of energy are needed and good focus, rather than muscle-building workouts. This pre-workout is also subject to monthly, third-party testing by the Informed Choice organisation, giving peace of mind about what’s actually in the product. Available from: <a href="https://www.amazon.co.uk/Optimum-Nutrition-Standard-Creatine-Monohydrate/dp/B00TFB0YTM/ref=sr_1_5?crid=1LKHX7JQ4RU4W&dib=eyJ2IjoiMSJ9.LjoJxPov9QxyeYlfSLszBIVWix1GUrw71EipaFypVAQiz4o0zSiO2krOA1F3fIEpTuxOOeE9wGFH7pusYVcgWsp2R4kqpS7nxvBDz7DY9ImP7yjzUbZRgYZ-itt3TvZ8uIhJuAQdRint-puFIRLUeGcFFrAwzSZaItbFjAndqpOlYfyuxEGHxBKbTGFvqObDxnGmtuySYEBtOl6OTFiKP_JikIdj486v7UXxco3-YXCAs9FOH8MOc6MWy6Cq0zLtLxE9PXzk8L_D5R67vkIYLMU6-peRgaRsYrf9ygem5W8.OSd_Nx2X9z-8JCzZAJwnuwWs0x_1Nm6kKWIwNZ1MDSo&dib_tag=se&keywords=Optimum%2BNutrition%2BFruit%2BPunch%2BGold%2BStandard%2BPre-Workout&nsdOptOutParam=true&qid=1731507862&sprefix=optimum%2Bnutrition%2Bfruit%2Bpunch%2Bgold%2Bstandard%2Bpre-workout%2Caps%2C75&sr=8-5&th=1&tag=bbc00-21&ascsubtag=bbcgoodfood-920069" target="_blank" rel="sponsored">Amazon (£21.90) Optimum Nutrition (£27) Holland & Barrett (£30) What should be in a pre-workout supplement? Caffeine Caffeine is a stimulant, but not everyone responds to it in the same way, as it is dependent on your genetic make-up. However, 3-6mg of caffeine one hour before a workout has been shown to improve aerobic endurance and focus and attention in some, and the International Society for Sports Nutrition (ISSN) recommends it for improving performance. Too much caffeine can affect sleep, which won’t help your exercise in the long run, so be careful about having too much caffeine over the course of a day and also close to bed time. Carbohydrates Carbohydrates are the primary source of fuel for exercise as glucose gets converted to adenosine triphosphate (ATP) – which the body uses for energy. Maltodextrin has been best studied for its use in exercise as it is rapidly absorbed. The ISSN recommends consuming some carbohydrate 30-90 minutes before exercise. Creatine Creatine helps muscles regenerate ATP energy quickly, which is especially useful for short bursts of intense exercise like sprinting or weightlifting. There is lots of evidence that it improves performance – however, there is no clear consensus of whether it is better to take it pre- or post-workout, or whether timing matters at all. Nitrates Nitrates cause blood vessels to open up so can increase blood flow. They are often found in pre-workout supplements in the form of beetroot. A study showed that supplementing 300-600mg nitrates two to three hours prior to exercise may improve performance in some people. Amino acids Amino acids are the building blocks of proteins and are found in many foods, but have also been widely studied in supplement form for their effect on performance and recovery. There are many different types: Beta alanine Beta alanine has been shown at a dose of 4-6g/d to improve performance during exercise, most probably because it reduces acid build-up in muscles, delaying fatigue. However, most supplements don’t offer this in such quantities. Branched-chain amino acids (BCAA) Although BCAAs are in lots of pre-workout supplements, the evidence that they improve performance is mixed. They have been shown to promote anabolic (muscle-building) signalling and reduce catabolic (muscle breakdown) signals, but whether this translates into better performance is still up for debate. However, they have been shown to be safe at daily levels of up to 20g for each kg of body weight and may reduce muscle soreness during resistance training. Most studies suggest an intake of 6-10g, but pre-workout supplements generally provide much less than this. Other amino acids Other amino acids are less well studied with a lower quality of evidence. L-citrulline malate (found in watermelon) converts in the body to L-arginine. Some small studies have found that this may improve muscle function, although the findings are not consistent. L-arginine helps to convert nitrates into nitric oxide to improve blood flow but the evidence is not strong enough to show that this actually improves performance in the quantities found in most pre-workout supplements. Taurine is often included in pre-workout supplements but there is no evidence that it can increase performance. It may, however, reduce oxidative stress caused by exercise, potentially having an anti-inflammatory effect. There is no clear agreement on the best timing or quantity to take though. Guarana Guarana contains caffeine and has a stimulant effect, and there is some evidence that it can improve focus. B vitamins B vitamins are necessary for energy metabolism and the production of ATP. However, there is very little evidence they improve performance if you are not deficient in them (with any excess getting excreted in your urine). Vitamin C Like B vitamins, vitamin C is also water soluble so any excess gets excreted, but because it has anti-oxidant properties there is some evidence that it may help reduce oxidative stress from exercise. However, very few people are actually deficient in vitamin C because it is so widely available in food. Electrolytes Electrolytes added to fluids aid the rate of absorption so can prevent dehydration or improve rehydration. Some examples of electrolytes are calcium, magnesium, potassium, sodium and chloride. Maca A small study of elite athletes showed improvements in fitness, inflammation and ATP production when supplementing with 250mg of black maca. A review of the evidence has shown promising outcomes in reducing cellular oxidative stress but, although this is promising, there is not enough evidence from human studies to recommend it in a pre-workout supplement. What makes a good pre-workout supplement? According to the most robust evidence, a pre-workout supplement should contain caffeine, creatine (unless you are taking this as a separate supplement) and beta alanine. However, from there it does depend on what kind of workout you are doing. Carbohydrate has been shown to be useful for endurance workouts and, if you are looking to build muscle and reduce muscle soreness, you can potentially look for the inclusion of branched-chain amino acids. Electrolytes are also useful because they tend to promote more fluid consumption and less excretion meaning they can prevent dehydration, which is especially important if you are exercising for longer periods. However, recommending specific amounts of these active ingredients is tricky because many of the studies have been done on elite athletes or men, meaning that it can be hard to extrapolate the results to women or people who are exercising only a couple of times a week. Most of the supplements tested contained less of each ingredient than the amounts studied in research, so the effectiveness is hard to judge. People should be aware that because guarana contains caffeine, supplements with both of these ingredients will mean higher caffeine than is on the label, which may cause sleep issues in some people, especially if taken alongside other sources of caffeine like coffee. Some contain creatine, but many people take this as a separate supplement. Always check the ingredients list if you are taking multiple supplements to check you aren’t doubling up. Some pre-workout supplements have been banned because they contained illegal substances such as amphetamines which were not listed in the ingredients. It is extremely important that you buy from a reputable source, ideally with third-party testing. When should you take a pre-workout supplement? The evidence on timing of pre-workout supplements is a bit muddy because research is varied across supplements containing different ingredients at different doses on different populations, so it’s difficult to translate into one-size-fits-all advice. However, doing some experimenting with different timings around your own exercise to see what works best for you is likely to be a good course of action. Some things to look out for include: how quickly you become fatigued; how many reps you can do; how much weight you can lift; the intensity of your exercise and so on, building up a picture of how your own performance is affected by timings. Try taking before or even during a workout. Related content Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best creatine supplements Best calcium supplements Best sleep supplements More health-focused reviews Best sports water bottles Best health gadgets Best fitness trackers Best fitness trackers for kids Best meal prep containers Best kombucha to buy Do you buy pre-workout supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on Good Food 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.
The best sleep supplements 2026 – tried and tested
Trouble dropping off? There are a host of tablets and tinctures out there that promise a better night, but which are worth trying? Our expert’s judgement is in
Over 5 million prescriptions for sleep medications were issued in England in 2022 to 2023, highlighting the widespread struggle with sleep. While such treatments offer short-term relief, many are exploring gentler alternatives, like herbal and nutritional supplements to support natural sleep. These supplements aim to ease tension, promote relaxation and align the body with its natural circadian rhythm. Unlike stronger sleeping pills, sleep supplements combine botanical extracts, amino acids and minerals for a milder approach to improving sleep quality. Common ingredients include valerian root, passion flower, chamomile and hops, which are known for their sedative and anxiety-reducing effects. Many formulations also feature magnesium for muscle relaxation, L-theanine to reduce stress, or tryptophan, which aids mood regulation and melatonin production for restful sleep. Most supplements work best when taken 30 minutes to an hour before bed. Available as capsules, powders or teas, these products offer a natural solution for restorative sleep, catering to those seeking an alternative to traditional medication. We reviewed a range of sleep supplements to help you find a product tailored to your needs. Best sleep supplements at a glance JUMP TO REVIEWS Best capsules Paused Sleep Aid, £19.99 Verve Eclipse Duo, £50 OTO Night Time Complex, £34 Together Health Night Time, £14.99 Vitl Sweet Sleep, £6.70 Best tablets Healthspan NightTime 5-HTP, £19.54 Best powders Ancient & Brave True Nightcap, from £32 Jump to section: Best sleep supplements to buy in 2026 Which botanicals are good for sleep? What makes a good sleep supplement? How to make the most of a sleep supplement Who should take a sleep supplement? What we looked for in sleep supplements How we tested sleep 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, soluble offerings, liquids and sprays, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: which active ingredients are included and are they at effective amounts? Additives: does the supplement contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis? Best sleep supplements to buy in 2026 Best capsules Paused Sleep Aid Available from Paused (£19.99), Amazon (£17.99) Star rating: 5/5 Paused Sleep Aid offers a straightforward, fuss-free approach to improving sleep. Each bottle contains 30 servings, with two neutral-tasting capsules to be taken an hour before bed. The formula is free from GMOs and gluten, suitable for vegetarians and vegans, and contains no unnecessary additives. Packaging is practical and convenient. It's basic and easy to incorporate into a nightly routine and offers good value for money. Available from: Paused (£19.99) Amazon (£17.99) Verve Eclipse Duo Available from Verve (£50) This is a premium dual-capsule system designed for evening and bedtime. The capsules are neutral in flavour and relatively easy to incorporate into your nightly routine, however, if you're prone to forgetting to take supplements, then having to take two products at different times in the evening may prove inconvenient. The glass jars are attractive and practical, with refill pouches available for ongoing use. Each serving contains a blend of botanicals, amino acids, vitamins and minerals including Montmorency cherry, lemon balm, magnesium and reishi mushroom. The formulation is clean and all-natural, though not explicitly labelled vegan. Despite a higher price point compared to typical supplements, the convenient format and thoughtful formulation add to its appeal. Available from: Verve (£50) OTO Night Time Complex Available from OTO (£34) Star rating: 4.5/5 OTO Night Time Complex offers a premium blend of ingredients including Montmorency cherry, reishi mushroom, chamomile, ashwagandha and lemon balm. The vegan capsules are free from additives and come in recyclable, luxe-looking packaging. Easy to take with a neutral flavour, this supplement is on the pricier side but justifies its cost with high-quality ingredients. Available from: OTO (£34) Together Health Night Time Available from Superdrug (£14.99), Bodykind (£11.99), Together Health (£14.99) Star rating: 4/5 This handy, plastic-free compostable pouch houses one month’s supply. The USP of this product, aside from the environmentally friendly packaging, is the unique blend of five forms of highly bioavailable natural marine magnesium and 100 per cent NRV of 5-HTP and natural hops to promote relaxation and sleep. It is recommended you take two capsules per day 30 minutes before bed, but this didn’t pose a problem as the tablets are average size and tasteless. Available from: Superdrug (£11.99) Bodykind (£11.24) Together Health (£14.99) Vitl Sweet Sleep Available from Amazon (£6.66), Holland & Barrett (£6.70), Vitl (£11.99) Star rating: 4/5 An optimum serving of B6 and zinc, plus magnesium to support normal cognitive function, the onset of sleep and healthy melatonin levels. The capsules also contain lemon balm and sweet cherry to calm you as you drift off. Available from: Amazon (£6.36) Holland & Barrett (£6.70) Vitl (£11.99) Best tablets Healthspan Night Time 5-HTP Available from Pharmacy2U (£22.99), Healthspan (£19.54) Star rating: 4.5/5 An optimum source of B vitamins B3, B6 and B12, all of which contribute to a calmer body and mind. It contains 100 per cent NRV of 5-HTP, an amino acid that is converted to melatonin and serotonin – both of which are brain chemicals that can influence mood and sleep. The 5-HTP is from Griffonia seed, one of the rare natural sources. Plus, it contains magnesium to support muscle and nerve function. Available from: Pharmacy2U (£20.69) Healthspan (£19.54) Best powders Ancient & Brave True Nightcap Available from The Natural Living Shop (£26), Ancient & Brave (£32), Healf (£25.60) Star rating: 3.5/5 Another powder formulation, this time with a lemon and ginger flavour. The recommended amount is 6g, which is one rounded teaspoon, and again it required regular stirring to make sure the heavier parts didn’t sink to the bottom of the mug. The ginger flavour is strong and a little spicy. Available from: The Natural Living Shop (£26) Ancient & Brave (£32) Healf (£32) Amazon (£32) Which botanicals or minerals are good for sleep? When looking at sleep supplements there are a few key vitamins, minerals, herbs and other nutrients to look out for. Here we have compiled our shortlist: Magnesium Magnesium is an essential mineral involved in muscle relaxation and stress reduction. Some studies suggest that magnesium influences both sleep quality and quantity. It’s easy to get enough through diet, but if you are looking to supplement, the NRV is around 300mg, and look for magnesium glycinate which has been shown to be the best tolerated and most useful for insomnia. Vitamin D Growing evidence has demonstrated that vitamin D has a role in sleep regulation. Specifically, vitamin D deficiency can increase the risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and waking through the night. Are you getting enough vitamin D? If not, consider these supplements. Vitamin C Vitamin C may impact sleep. Some research has shown low levels of vitamin C corresponding with short sleep. Quite a few of the supplements we looked at contained vitamin C, most notably in the form of Montmorency and Acerola cherries, selected for their ability to aid sleep. L-Theanine A naturally occurring amino acid that occurs in the leaves of tea plants. A small body of research suggests that L-Theanine supplements can reduce stress and anxiety, boost relaxation, and improve sleep. Combining L-theanine with magnesium might enhance its benefits. Tryptophan Tryptophan is another amino acid. It is converted to 5-HTP and serotonin which can help with mood and help with better quality sleep. It’s not readily available as a supplement, but it can be found in foods such as turkey, eggs, cottage cheese and oats. 5-HTP 5-HTP is a compound made in the body from tryptophan and is used to make serotonin. Serotonin is a critical neurotransmitter which can help moods and sleep. Increasingly, 5-HTP is featuring in sleep supplements in the form of around 100mg of Griffonia seed extract. Valerian Valerian is a herbal sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. Hops Hops are a well regarded natural sedative that calm nerves, lower body temperature and help you to fall asleep. Studies suggest that when hops are combined with valerian it helps improve the sedative effects, enhancing sleep onset and quality. Passion flower This flowering vine is believed to help with insomnia by aiding relaxation and supporting the reduction of anxiety. Similarly to hops, it is often used in combination with other sleep inducing herbs like valerian or lemon balm to enhance its overall sedative effects. Lemon balm Lemon balm has mild sedative properties which help calm the mind and body. It is well documented for its anxiety reduction effects, and may be useful for those who suffer with a ‘racing mind’ and frequent night wakings. What makes a good sleep supplement? While the above ingredients all have helpful properties, the combination and levels of these within individual supplements are key. For example, some nutrients are synergistic, which means they work together to exert benefits. L-theanine synergises with melatonin or magnesium for better sleep quality. Black pepper enhances the bioavailability of ashwagandha, which is thought to reduce cortisol and enhance the effects of melatonin. 5-HTP paired with magnesium and B6 can enhance melatonin. High doses of a single ingredient, however, may lead to unwanted side effects like grogginess or digestive discomfort which might impact on sleep. How to make the most of a sleep supplement Sleep supplements should be taken at bedtime, most commonly 30-60 minutes before bed. This allows the sleep-inducing nutrients time to work. Like with most supplements, being consistent is important. Take the supplement at the same time each night if you can. Some state that they can be taken without food, others might be better absorbed if accompanied by a light snack. Fat-soluble nutrients like vitamin D or valerian root paired with a healthy fat like avocado or nuts may help. Tryptophan-rich foods like bananas, turkey and cottage cheese can help to boost serotonin and melatonin production, so could be a good choice if you’re looking for a late snack. Who should take a sleep supplement? Sleep is important for our health, as our bodies do most of their renewal and recovery while we are asleep. Broken sleep can affect our mood and ability to concentrate. In the long term, poor sleep can affect the immune system, increase stress hormones and impact our weight. Sleep supplements are not suitable for children, or for use during pregnancy or breastfeeding. Do not combine herbal sleep supplements with melatonin, unless advised by a professional. The sleep supplements may have reduced effect if you are consuming a lot of caffeine, for example from coffee and energy drinks. Avoid driving or operating heavy machinery if you are regularly taking a sleeping aid as it may make you drowsy and reduce reaction times. Consult with a doctor if you're under medical supervision, taking medicines for another condition, or experience any adverse symptoms since starting to take sleep supplements. If you are struggling with persistent insomnia, please consult a doctor. More sleep supplements tested BioCare Sleep Powder, £31.29 Related content How to sleep better 10 tips to improve your sleep hygiene How to get to sleep More health-focused reviews Best magnesium supplements Best calcium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best vitamin C supplements Best ashwagandha supplements Best multivitamins Best sleep trackers Best sleep earplugs Best immune support supplements
The best biotin supplements 2026 – for dry skin, hair loss and more
Also known as vitamin B7, biotin is commonly taken for its perceived beauty benefits. Discover more, and find our expert nutritionist’s best-rated supplements
Biotin, or vitamin B7, is a popular supplement for promoting healthy hair, skin and nails. This essential nutrient supports keratin production, a key protein for maintaining strength and structure. While many people meet their biotin needs through foods like eggs, nuts and seeds, supplements can provide additional support for those experiencing brittle nails, thinning hair or dry skin. The wide range of biotin supplements on the market can make it difficult to choose the right one. Available in formats such as capsules, tablets and gummies, these supplements often vary in dosage and may include added nutrients like zinc or selenium to enhance their benefits. Identifying your specific needs and preferences can help you select the most suitable option for your lifestyle. We've reviewed some of the best biotin supplements on the market, assessing everything from their effectiveness and affordability, to their compatibility with various dietary requirements. Whether you’re exploring biotin for the first time or after an upgrade of your current supplement, our recommendations will help you make an informed decision to support your beauty and wellness goals. Best biotin supplements at a glance JUMP TO REVIEWS Best high-strength biotin supplement: Solgar Biotin 5000 mcg, £24.53 Best all-in-one beauty biotin supplement: Paused Beauty Complex, £19.99 Best multi-purpose biotin supplement: Natures Zest Biotin Complex for Hair, Skin and Nail Health, £19.99 Best budget biotin supplement: Nutrition Geeks Biotin Growth+, £6.99 Best luxury formula biotin supplement: Biocare Hair, Skin & Nail Complex, £38.35 Best natural support biotin supplement: Cytoplan Hair, Skin & Nails, £24.49 Best mineral boost biotin supplement: New Leaf Biotin, Zinc & Selenium, £8.97 Jump to section: Best biotin supplements to buy in 2026 Is biotin good for skin? Is biotin good for hair? How much biotin should I take per day? How should I take a biotin supplement? What format of biotin is best? What we looked for in biotin supplements How we tested biotin supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, tablets, gummies and soluble offerings, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much biotin per daily dose? How does this compare to the NRV? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs– is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis Best biotin supplements to buy in 2026 Solgar Biotin 5000 mcg Available from Amazon (£15.49), Solgar (£24.53) Best high-strength biotin supplement Star rating: 5/5 With 5000 mcg per capsule, these biotin supplements provide more than your recommended intake but at a fairly decent price. There's no noticeable taste or smell and they're easy to take. Testers felt these capsules would fit easily into a daily supplement regime. Available from: Amazon (£13.20) Solgar (£24.53) Paused Beauty Complex Available from Paused (£19.99), Boots (£9.99) Best all-in-one beauty biotin supplement Star rating: 5/5 Paused's Glow offers a comprehensive blend of nutrients: 200µg biotin (that hits 400% NRV) with hyaluronic acid, grape seed, resveratrol, CoQ10, vitamins, minerals and botanicals such as Japanese knotweed. The capsules are easy to take, have no noticeable taste and are suitable for vegans. Packaging is simple and convenient, and it's free from GMOs and gluten, making it a solid all-rounder for daily beauty support. Available from: Paused (£19.99) Boots (£9.99) NaturesZest High Strength Biotin Complex 10,000 mcg Available from Natures Zest (£19.99) Best multi-purpose biotin supplement Star rating: 4.5/5 Each tablet contains 10,000 mcg of biotin, a high-strength dose to support your daily intake. Vegan-friendly, tasteless and easy to swallow, it’s simple to include in a daily routine for hair, skin and nail maintenance. Formulated as a vegan tablet, it’s free from common allergens and suitable for most diets. Available from: Natures Zest (£19.99) Nutrition Geeks Biotin Growth + Available from Nutrition Geeks (£6.99), Amazon (£6.99) Best budget biotin supplement: Star rating 4.5/5 For a general biotin supplement with some zinc (helps maintain healthy skin, hair and nails) and selenium, this is a good basic supplement and best value for money. There are bigger discounts available if you buy on subscription, and the product has small, easy-to-swallow tablets with a neutral taste and smell. Available from: Nutrition Geeks (£6.99) Amazon (£6.99) Biocare Hair, Skin & Nail Complex Available from BioCare (£38.35), Victoria Health (£38.35) Best luxury formula biotin supplement Star rating 4.5/5 A good all-rounder, this product contains a good blend of biotin and zinc together with other vitamins, minerals and antioxidants. The dose is two capsules a day, which are easy to swallow and tasteless but a few of the testers did comment on a slight grassy smell. There are no additional fillers or additives. Available from: BioCare (£38.35) Victoria Health (£38.35) Cytoplan CytoProtect Hair, Skin & Nails Available from Cytoplan (£24.49) Best natural support biotin supplement Star rating 4/5 This is a blend of biotin, zinc and selenium as well as important antioxidants specifically formulated to support healthy hair, skin and nails. They are easy-to-swallow capsules, but some testers found that they do have quite a strong smell which may be off-putting for some. Available from: Cytoplan (£24.49) New Leaf Biotin, Zinc & Selenium Available from Amazon (£8.97), New Leaf (£10.95) Best mineral support biotin supplement Star rating 4/5 This biotin supplement has really small easy-to-swallow, tasteless tablets and delivers a high dose of biotin in just two tablets a day. It provides all your daily selenium requirements, plus 50 per cent of your zinc reference intake. You can buy on subscription and receive a discount, making it good value too. Available from: Amazon (£8.97) New Leaf (£10.95) Is biotin good for skin? There are limited studies on the benefits of biotin in skin health, unless you happen to have a biotin deficiency. In fact, there is some concern about the levels of high dosing that can be found in some products as high levels of biotin may interfere with thyroid function. A few small studies demonstrate that when people with thin and brittle nails took high doses of biotin it did have a positive effect. Is biotin good for hair? Like with skin health, there also appears to be limited scientific evidence about the effectiveness of biotin for hair health, and any beneficial studies appear to be in those who had a biotin deficiency. How much biotin should I take per day? There is no recommended daily allowance for biotin in the UK, because there isn’t enough evidence, and the NHS supports that we should be able to get enough from our diet. Their recommendation is to take 0.9mcg or less without any side effects, but there is also some evidence that supports 30mcg a day for adults being safe, and even higher levels have currently not been found to cause toxicity. How should I take a biotin supplement? No single nutrient works on its own, so if you are going to take a biotin supplement, look for one that has other vitamins and minerals as well to maximise efficacy. The standard recommendation is to take biotin supplements with food, and plenty of fluid; the time of day is not thought to be important. What format of biotin is best? There is some evidence that liposomal formats may provide better nutrient uptake, but as tablets and capsules tend to contain more nutrients, it might be wise to look for one of these rather than a liposomal format which may have fewer nutrients. More biotin supplements tested Perfectil SKIN - 3.5/5: £18.95 Further reading How gut health affects skin What foods are good for my skin? Collagen boosting recipes Eat your way to fabulous skin Eat these dietary fats to improve your skin Liz Earle's top five secrets for radiant skin What to eat for healthy hair Related content: Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements 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 supplements for perimenopause Best multivitamin
Best zinc supplements 2026 – for immune health, wound healing and healthy hair and skin
We looked at a sample of the leading zinc supplements – from sprays to gummies, capsules to tablets – to find which product might suit you best
Zinc is an essential nutrient that supports vital functions in the body, from boosting immune health to promoting healthy skin and hair. As the body cannot store zinc, a regular intake through diet or supplementation is necessary to maintain optimal levels. While many people meet their needs through foods like seafood, red meat, nuts, seeds and wholegrains, some groups may require additional support. Pregnant women, vegetarians, vegans and those with specific medical conditions or dietary restrictions may find it difficult to obtain enough zinc from food alone. For these individuals, a high-quality zinc supplement can help ensure the body has the resources it needs for cell repair, enzyme activity and overall health. For more information, read our guide: what is zinc? We’ve reviewed a range of supplements to find some of the best zinc supplements available, catering to different preferences, budgets and nutritional requirements. Whether you prefer tablets, capsules, sprays or gummies, we’ve considered a range of formats to help you find the ideal option for your lifestyle. Read on to discover the best zinc supplements. Best zinc supplements at a glance JUMP TO REVIEWS Best zinc tablets Best zinc supplement with copper: Vitabright Zinc Bisglycinate & Copper tablets, £8.99 Best budget zinc supplement for long-term use: ZipVit Zinc 25mg, £9.99 Best zinc tablet: BioCare zinc citrate 17mg, £7.85 Runner-up zinc supplement for value for money: Boots Max Strength zinc 25mg, £11.20 Best high-strength, budget-friendly zinc supplement: Holland & Barrett zinc 25mg, £9.49 Best zinc supplement for longer term use: Vitabiotics Ultra zinc 15mg with copper, £3.85 Best zinc capsules Best zinc capsule: PuroLabs Puro zinc 15mg, £23.99 Best natural zinc: Wild Nutrition zinc 15mg, £16 Best zinc liquid/spray Best zinc for digestive issues: Betteryou zinc oral spray 10mg, £8.87 Best zinc for easy absorption: BioCare Nutrisorb zinc 7mg, £12.10 Best zinc for a high-strength dose: BioCare Nutrisorb zinc 15mg, £15.65 Jump to section: Best zinc supplements to buy in 2026 What does zinc do for the body? Is zinc good for hair and skin? What is the best form of zinc to take? How much zinc should you take per day? Who might benefit from using a zinc supplement? Who shouldn't take a zinc supplement? How we tested zinc supplements 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 format (capsule, tablet, drink, gummy, etc) and form of zinc might affect the amount 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 they judged flavour and smell where appropriate. All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats, including tablets, capsules, gummies, liquids and sprays, and with a range of price points to accommodate a range of budgets. Read more about how we test different products at Good Food. Best zinc supplements to buy in 2026 Best zinc tablets Vitabright Zinc Bisglycinate & Copper tablets Available from Vitabright (£8.99) Best zinc supplement with copper Star rating: 5/5 Vitabright Zinc Bisglycinate & Copper offers excellent value, providing 200 vegan-friendly tablets per pack, with each serving containing 50mg zinc (500% NRV) and 0.5mg copper. The tablets are easy to take, tasteless and free from common allergens and additives. The product is GMP certified, comes with a money-back guarantee, and is formulated in collaboration with nutritionists and medical practitioners. Available from: Vitabright (£8.99) ZipVit Zinc 25mg Available from ZipVit (£9.99) Best budget zinc supplement for long-term use Star rating: 4.5/5 These tiny tablets couldn’t be easier to take and deliver 25mg of zinc - that’s 250% of the Nutrient Reference Value (NRV). With 360 tablets per bottle, this provides nearly a year’s supply, making it one of the most economical options available. At just 2-3p per day (depending on where you buy), it's excellent value. While the formula contains standard excipients like microcrystalline cellulose and magnesium stearate to aid tablet formation and prevent clumping, these are widely used across the industry. A solid choice if you're after a simple, long-lasting zinc supplement. Available from: ZipVit (£9.99) BioCare Zinc citrate 17mg Available from BioCare (£7.85) Best zinc tablet Star rating: 4.5/5 From a long established and reputable manufacturer, these small, easy to take tablets offer excellent value for money. Supplying 171% of the NRV as zinc citrate our tester found these an easy addition to their daily routine. Available from: BioCare (£7.85) Boots Max Strength Zinc 25mg Available from Boots (£11.20) Runner up zinc supplement for value for money Star rating: 4/5 At just 6p each, these small zinc tablets provide 25mg of zinc as citrate. Our tester found these vegan-friendly tablets easy to take, they are also free from artificial colours, flavours and preservatives. Available from: Boots (£11.20) Holland & Barrett Zinc 25mg Available from Holland & Barrett (£9.49) Best high-strength, budget-friendly zinc supplement Star rating: 4/5 Larger in size than some of the other tablets we trialled these high strength tablets offer good value supplying 25mg of zinc gluconate. Available from: Holland & Barrett (£9.49) Vitabiotics Zinc 15mg with 1 mg copper Available from Amazon (£3.55), Holland & Barrett (£3.85), Vitabiotics (£3.85), Superdrug (£3.99) Best zinc supplement for longer term use Star rating: 4/5 Providing 15mg of zinc as sulphate, this product may be suited for those who are advised to supplement over the longer term. This is because the product combines zinc with 1mg of copper to help prevent copper deficiency (zinc and copper compete for the same absorption sites). These tiny green tablets have no taste or smell, and were easy to swallow. Available from: Amazon (£3.55) Holland & Barrett (£3.85) Vitabiotics (£3.85) Superdrug (£3.99) Best zinc capsules PuroLabs Puro Zinc 15mg Available from PuroLabs (£23.99), Amazon (£23.99) Best zinc capsule Star rating: 4.5/5 Produced to GMP standards and with no synthetic additives, this clean and natural product supplies 15mg (150%NRV) of zinc in a gentle and easily absorbed form. Our tester found the one a day capsule easy to swallow and was impressed with the offer of a 15-minute free product advice call with a nutritionist. Available from: PuroLabs (£23.99) Amazon (£23.99) Wild Nutrition Zinc Plus 15mg Available from Wild Nutrition (£16), Amazon (£16), Naturisimo (£16) Best natural zinc Star rating: 4/5 Using high quality, natural ingredients this food-grown product combines 15mg of zinc (150% NRV) with vitamins B1, B2 and B6. Our tester likened these easy to take capsules to the ‘taste and smell of cornflakes.’ Although one of the pricier products, of those we tested, Wild Nutrition offer save and subscribe discounts and a 100% money back guarantee. Available from: Wild Nutrition (£16) Amazon (£16) Naturisimo (£16) Best zinc liquid/spray BetterYou Daily Zinc Oral Spray 10mg Available from Bodykind (£7.96), Amazon (£8.87), BetterYou (£9.99) Best zinc for digestive issues Star rating: 4/5 Designed to bypass the digestive system, just five sprays into the inner cheek delivers 10mg of zinc (100% NRV) into the bloodstream. Our testers found the product convenient and portable being ‘easy to fit into my bag,’ and liked the natural lemon-lime flavour. Sweetened with stevia. Available from: Bodykind (£7.96) Amazon (£8.87) BetterYou (£9.99) BioCare Nutrisorb Zinc 7mg Available from BioCare (£12.10) Best zinc for easy absorption Star rating: 4/5 Supplying 70% of the NRV as zinc gluconate, this easy to absorb liquid is taken with food either as seven drops in water or directly under the tongue. Our tester preferred to take the drops diluted in water alongside a main meal. Available from: BioCare (£12.10) BioCare Nutrisorb Zinc Complex 15mg Available from BioCare (£15.65) Best zinc for a high-strength dose Star rating: 4/5 Just one tsp (5ml) daily mixed with water or juice (and taken with food) supplies 15mg of zinc (150% NRV). Although this product provides zinc in an easily absorbed form, our tester disliked the smell of the product and found mixing with juice tainted the taste of the drink. Available from: BioCare (£15.65) What does zinc do for the body? Zinc plays a wide and varied role in the body – we need it to grow, develop and repair as well as to help wounds heal. This trace mineral plays an important part in immunity, fertility and reproduction as well as processing the protein, carbs and fats in our food. As well as this, zinc contributes to normal brain function and vision and plays an antioxidant role, protecting the body’s cells from damage. Is zinc good for hair and skin? Yes, zinc contributes to the normal maintenance of skin, hair, bones and nails so if you’re concerned about the condition of your hair and skin, zinc may be relevant for you. In particular, zinc helps maintain normal hair growth and it may be helpful for those with inflammatory skin conditions, like acne. What is the best form of zinc to take? Available in a number of forms with the less well absorbed, zinc sulphate, typically founded in cheaper, budget products. That said there is not a huge amount of evidence of greater effectivity of one form of zinc over another as absorption in the body is subject to many different factors. However, one study indicated that zinc picolinate may be better absorbed in some cases whilst other common forms include zinc citrate, zinc glyconate and zinc methionine. How much zinc should you take per day? The recommended daily nutrient reference value (NRV) of zinc is 10mg, with most zinc supplements containing 10–25 mg. However, make sure you read the label carefully– the relevant figure or ‘elemental’ amount is the figure that represents the amount of zinc on its own and not when it is combined with another compound. Most of us are able to obtain the NRV for zinc by enjoying a wide variety of foods, however. If you do choose to supplement do not exceed the upper safe limit of 25mg of zinc per day, as consuming high amounts may cause digestive issues, flu-like symptoms, affect how much copper you absorb and if you are prescribed certain antibiotics, it may impact how well they work. Ideally take your zinc supplement with a meal and away from other supplements that contain minerals like iron or calcium. A supplement that provides a conservative dose of zinc may actually improve absorption, so don’t assume you need to choose a high dose product. Who might benefit from using a zinc supplement? Certain groups may benefit from supplementation, these include pregnant or breast-feeding women, vegetarians and vegans, people with digestive disorders as well as heavy drinkers who are at a higher risk of zinc deficiency. Who shouldn’t take zinc supplements? Do not give zinc supplements to a child without talking to your doctor first. If you are on prescribed medication including certain blood pressure pills, diuretics and some antibiotics refer to your GP before supplementing. Other zinc supplements tested: Superdrug Zinc 15mg - 4/5: £4.49 HealthAid Zinc Gluconate 70mg - 4/5: £7.22 Related content What is zinc? Do supplements work? How to get the most out of supplements What supplements should I take? Five nutrients every woman needs More health-focused 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 vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best sleep supplements Best vitamin C supplements Best ashwagandha supplements Best biotin supplements Best multivitamins Best immune support supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Best menopause supplements – to support mood, metabolism and vaginal health
Changes to your health following menopause mean that additional nutritional support can be useful. Find out which supplements are best for you with advice from our expert nutritionist
This review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. The menopause is a natural stage of life, and for some, it comes with physical and emotional changes that can be a new challenge to navigate. Although the menopause transition (perimenopause) is frequently discussed, the health challenges and priorities that arise after the menopause are equally important. From managing hot flushes and mood swings to supporting bone density and cardiovascular health, many women seek solutions to ease this change, while also maintaining overall wellbeing. While lifestyle adjustments such as regular exercise and a nutrient-rich diet are crucial, targeted supplements can offer valuable support tailored to menopause-specific needs. If you'd like guidance on how your diet can help ease menopause symptoms, read our helpful guide on what to eat during menopause. Supplements can help address a variety of concerns, including hormonal imbalances, sleep difficulties and joint discomfort, while also boosting energy, cognitive function and skin health. Choosing high-quality products and understanding your unique health requirements are essential steps in finding the right support for your journey. We’ve tested and reviewed some of the best menopause supplements available, exploring their benefits and how they can complement a holistic approach to health. Read on for our top picks. Best menopause supplements at a glance Best general menopause supplements Dr Vegan MenoFriend, £21.99 Paused menopause all-in-one, £19.99 OTO menopause complex, £34 Nu Mind Wellness Menopause Support, £74.99 Wild Nutrition Food-Grown Menopause Complex, £36 Best menopause supplements for mood Integrative Therapeutics HPA Adapt, £49.49 Best menopause supplements for metabolism Vitanica Metabolic Manager, £51.91 Best menopause supplements for musculoskeletal health Vitanica Osteoblend, £36.97 Pharma Nord Bio-Pycnogenol, £15.35 Thorne Curcumin Phytosome, £23.55 Best menopause supplements for vaginal health Wild Nutrition Food-Grown Peri and Menopause Biotic, £40 Pharma Nord Sea Buckthorn Oil, £18.36 Jump to section: Best menopause supplements 2026 Should I take a menopause supplement? What are the best nutrients for menopause? What are the best herbs for menopause? Best menopause supplements 2026 Best general menopause supplements Note that some herbs and nutrients can interact with medications or be unsuitable for certain medical conditions, and may be true for several of the products listed below. Please consult with your healthcare provider before starting a new supplement. Dr Vegan MenoFriend Available from Dr Vegan (£21.99) Star rating: 5/5 Only two capsules a day deliver an impressive blend of nutrients in this vegan, allergen-free menopause formula. The eco-friendly pouch opens and reseals easily, and although the capsules carry a mild turmeric scent, there’s no taste when taken. Inside is a thoughtful mix of B12, D3, K2 and botanicals such as red clover and sage. Free from additives and easy to take, it’s a dependable daily option for menopause support. Available from: Dr Vegan (£21.99) Paused menopause all-in-one Available from Boots (£19.99), Paused (£19.99) Star rating: 5/5 Paused Menopause All In One offers a convenient, vegan-friendly multi-nutrient supplement designed to address over 80% of common menopause symptoms. It provides key vitamins, calcium and herbal extracts such as shatavari, flaxseed and sage, with no additives or GMOs. The capsules are easy to take, have a neutral flavour and meet recommended nutrient reference values for essential micronutrients, making it a practical daily option. Available from: Boots (£19.99) Paused (£19.99) OTO menopause complex Available from OTO (£34), Oceans Alive (£31) Offering a comprehensive blend of 11 vitamins and minerals alongside adaptogens and botanicals – such as Dong Quai, red clover and lion’s mane – OTO menopause complex is designed for all stages of menopause. The neutral-flavoured capsule is easy to take with water in the morning and fits effortlessly into a daily routine. Packaging has a luxe quality, and is recyclable and vegan-friendly with no fillers or additives. Although the price is at the premium end, the quality ingredients and third-party testing justify the cost for those seeking targeted, science-backed support. Available from: OTO (£39) Oceans Alive (£39) Nu Mind Wellness Menopause Support Available from Nu Mind Wellness (£74.99) This is a comprehensive product, a daily sachet, designed for perimenopause and into the menopausal years. It contains herbs and nutrients to support mood, metabolism and nutrient deficiencies, and is free from undesirable additives. This is a firm favourite, but the price tag does reflect its high quality. Consider subscribing for a good discount. Available from: Nu Mind Wellness (£74.99) Wild Nutrition Food-Grown Menopause Complex Available from Wild Nutrition (£36) Star rating: 3.5/5 This is a food-form supplement meaning it contains freeze-dried foods and herbs to provide nutrient content. It is not a multi-nutrient, but contains magnesium and a combination of herbs and antioxidants aimed at supporting mood, metabolism, liver and cardiovascular health in the menopausal years. Available from: Wild Nutrition (£36) Also consider: B vitamins A B-vitamin complex, and particularly vitamin B12, are important for general menopause support. Read more about the role of B vitamins in the body. Best menopause supplements for mood Integrative Therapeutics HPA Adapt Available from The Supplement Hub (£49.49) This is a herbal combination formula containing a range of adaptogenic herbs to calm the nervous system and support cognitive function. Available from: The Supplement Hub (£44.49) Also consider: Magnesium and omega-3 Other single nutrient supplements to support mood and adrenal function include magnesium and omega-3. Best menopause supplements for metabolism: Vitanica Metabolic Manager Available from Supplement Hub (£51.91) This is a potent nutrient and botanical formula for supporting blood glucose levels and a healthy insulin response. It has the addition of antioxidants, liver-supporting nutrients such as NAC, and anti-inflammatory turmeric. Although pricey, it is a great all-rounder for metabolic health. Available from: Supplement Hub (£51.91) Best menopause supplements for musculoskeletal health Vitanica Osteoblend Available from Supplement Hub (£36.97) Osteoblend is a multi-nutrient combining a helpful blend of vitamin D, calcium, vitamin K, B vitamins and additional minerals to support bone health. Available from: Supplement Hub (£36.97) Pharma Nord Bio-Pycnogenol Available from Victoria Health (£15.35), Bodykind (£13.82 Pycnogenol is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health. Available from: Victoria Health (£15.35) Bodykind (£13.82) Thorne Curcumin Phytosome Available from Healf (£25.49), iHerb (£26.17) Curcumin is the active form of turmeric and is well researched for its anti-inflammatory effects and cardio-protective properties. Available from: Healf (£25.49) iHerb (£26.17) Best menopause supplements for vaginal health Wild Nutrition Food-Grown Peri and Menopause Biotic Available from Wild Nutrition (£40), Amazon (£38) Star rating: 3.5/5 This is a targeted probiotic with bacterial strains that are well researched for women’s health. Probiotics are particularly helpful in menopause because when oestrogen drops, we are more susceptible to vaginal and urinary tract infections. Available from: Wild Nutrition (£40) Amazon (£38) Pharma Nord Sea Buckthorn Oil Available from Bodykind (£18.36), Victoria Health (£45.75) Omega-7 from sea buckthorn is well researched to support mucous membrane production and, as such, can be helpful for vaginal dryness and atrophy which are common in the menopause. Available from: Bodykind (£18.38) Victoria Health (£45.75) Should I take a menopause supplement? Supplements can provide targeted nutritional and herbal support, helping to manage symptoms and disease risk, but they do not replace hormones. Hormone replacement therapy (HRT) is the only option for directly replacing hormones that are no longer being produced. For those who cannot or choose not to take HRT, supplements and lifestyle changes –such as weight-bearing exercise, a nutrient-rich diet and stress management – play a crucial role. After menopause, the adrenal glands take over producing sex hormones in low volumes, so having good adrenal health is important. There are some supplements that may help mood and adrenal health in menopause, covered above, but it’s also important to get a handle on the elements in your life causing you stress. Getting good at boundary setting and utilising stress management techniques are invaluable! What are the best nutrients for menopause? Many of the same nutrients that are important in perimenopause continue to be crucial through the menopausal years. These include: B vitamins Why: Support energy production, mood regulation, and nerve function. Specifically: B6: May help regulate mood swings B12: Supports cognitive function and energy levels Folate (B9): Essential for red blood cell production and heart health Dosage: B6: 1.5 mg/day (upper safe limit: 10 mg/day) B12: 2.4 mcg/day (higher doses may be beneficial for many) Folate: 200 - 400 mcg/day Research: B vitamins may reduce depressive symptoms and improve energy during hormonal transitions Magnesium Why: Helps reduce anxiety, improve sleep, and support bone health Dosage: 300-400 mg/day Research: Magnesium supplementation has shown benefits for sleep and stress reduction in perimenopausal women Taurine Why: May help with anxiety, sleep, and cardiovascular health. Particularly beneficial when taken with magnesium Recommended intake: 500-3,000 mg/day Research: Shown to reduce oxidative stress, support metabolism, calm the brain and improve mood Vitamin D Why: Essential for bone health, immune function, and hormone regulation Dosage: 10 mcg (400 IU)/day (up to 4,000 IU/day if deficient) Research: Deficiency in Vitamin D is linked to increased risk of osteoporosis and mood disorders in perimenopause Vitamin C Why: Supports collagen production for skin health and boosts immunity Dosage: 75 mg/day (up to 2,000 mg/day) Research: Shown to enhance antioxidant defences and skin health during ageing Zinc Why: Supports immunity, skin health, and hormone regulation Dosage: 8-11 mg/day (upper limit: 40 mg/day) Research: Zinc supplementation can improve skin integrity and immunity in midlife women Iodine Why: Essential for thyroid health, which impacts metabolism and energy levels Recommended Intake: Up to 150 mcg/day (people with thyroid conditions need to work with a healthcare practitioner before supplementing) Research: Iodine deficiency may worsen thyroid dysfunction, though it can also exacerbate it in the case of autoimmunity, so best to check before taking Vitamin E Why: May help alleviate hot flushes and skin dryness Recommended Intake: 15 mg/day Research: Has been shown to reduce the severity of hot flushes Choline Why: Supports brain function and liver health, and can deplete with oestrogen Recommended Intake: 425 mg/day Research: Choline deficiency is linked to cognitive decline and liver dysfunction Chromium Why: Helps regulate blood sugar levels, reducing sugar cravings – ensure you get medical advice before taking if using diabetes related or weight loss medication Recommended Intake: 200-1000 mcg/day Research: Beneficial for stabilising glucose levels during metabolic shifts that come with perimenopause Glycine Why: Supports sleep, mood, and collagen production Recommended Intake: 3-5 g/day. Research: Glycine has been shown to improve sleep quality and reduce menopausal symptoms Inositol Why: Promotes hormonal balance and supports healthy cholesterol and cardiovascular health. Caution when using alongside medications that impact blood sugars Recommended intake: 2-4 g/day. Research: Effective for regulating insulin sensitivity and lipids Fibre Why: Aids digestion and supports gut and heart health, as well as oestrogen metabolism Recommended intake: 25-30g/day for women. Research: High-fibre diets improve metabolic health and may reduce inflammation Omega-3 fatty acids Why: Reduces inflammation, supports heart health, and may alleviate mood swings and hot flashes Recommended intake: 1-2 g/day of EPA/DHA. Research: Omega-3s have shown benefits for mental health, cardiovascular health, and hot flushes Iron, while beneficial, can mostly be acquired through diet once periods have stopped because you are no longer losing blood regularly – though it is always worth checking iron levels. Omega 3, fibre, protein, choline, and inositol are of particular importance to support the metabolic shifts that occur in menopause. In addition, calcium and CoQ10 become important nutrient considerations, to support bone health, energy production, and heart health. It is thought that menopausal women benefit from 1.2 grams of calcium daily (which can be obtained from diet, or topping up with supplements if really needed) to reduce the risk of osteoporosis, and 100-200mg of CoQ10 for energy production and cardiovascular health. What are the best herbs for menopause? Herbs are not as well researched as nutrients, and there is little agreement on specific doses, which is why it’s usually best to work with a qualified herbalist for bespoke preparations. A few herbs that might be helpful for menopausal women are: Turmeric A potent anti-inflammatory antioxidant and one of the better researched herbs. It may help with joint pain and heart health, typically dosed at 500-1000mg daily. Adaptogens and mushrooms Adaptogenic herbs and mushrooms such as ashwaganda (Withania somnifera), rhodiola, lion’s mane and reishi. Adaptogens are calming for the nervous system and may help support the function of the adrenal glands which is where all of our sex hormones are synthesised in the menopause. Dosing depends on the herb, and the research is variable. Liver-supporting herbs For example, dandelion and milk thistle: these may assist in the liver being able to metabolise hormones and support metabolic health. Again, research on dosing is variable. Pycnogenol This is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health. Dosage is typically 100-200mg daily. Related guides What is menopause? Eat the menopause Menopause diet: what to eat Women's health Food and hormones: what to eat during your period What supplements should I take? Do supplements work? How to get the most out of supplements More supplement reviews Best collagen supplements Best joints supplements Best ashwagandha supplements Best sleep supplements Best vitamin C supplements Best biotin supplements Best supplements for perimenopause Best pregnancy 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 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.
The best calcium supplements 2026 – tried and tested
A must for supporting strong bones and teeth, calcium supplements should be considered if you're vegan, allergic to dairy, or menopausal. Read our expert's assessment of the top supplements
Please note, this review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. Around 99 per cent of the body’s calcium is stored in bones and teeth, where it contributes to their strength and structure. Calcium works with phosphorus to build and maintain bone density, which is especially important for children, adolescents and older adults – particularly menopausal women – to prevent bone diseases like osteoporosis. As well as being essential for strong bones and teeth, calcium is essential for muscle function and nerve signalling. It helps with blood clotting and supports the release of hormones and enzymes that regulate body processes. If there isn’t enough calcium in the diet, the body takes it from the bones, which can weaken them over time. Dairy is generally thought to be the highest source of dietary calcium, but it is found in other sources, too. It should be relatively easy to get enough calcium from your diet, although the groups mentioned above might need a supplement, as well as vegans and people who avoid dairy. We tested and reviewed a variety of calcium supplements to find the best offerings on the market. JUMP TO REVIEWS Why you can trust Good Food reviews When reviewing calcium supplements, we combined expert guidance with practical testing. Our freelance nutritionist advised on the different forms of calcium – such as carbonate and citrate – and how well they are absorbed by the body, as well as what levels are appropriate for daily use. Meanwhile, our testers looked at how these products fit into real life. That meant checking whether tablets or capsules were easy to swallow, if powders had a pleasant taste and whether the daily dose felt realistic to keep up with. Cost was also factored in, with value judged by both dosage and overall quality. We don’t share our reviews with manufacturers or retailers before they’re published and we don’t accept payment for positive coverage. The recommendations you’ll find here reflect independent testing and expert knowledge, so you can feel confident choosing a calcium supplement that works for your needs. How we tested calcium supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers available in the UK, offering both tablets and capsules, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much calcium per daily dose? How does this compare to the NRV? Bioavailability: does the product contain forms of calcium that are easily absorbed? Does it contain any additional ingredients that might support efficacy? Additives: does the product contain additives, such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis? Best calcium supplements at a glance Together Health Calcium, £10.99 Solgar Calcium Citrate with vitamin D3, £7.20 Cytoplan Organic Whole Food Calcium, £16.19 Purolabs Calcium Complex, £29.99 BioCare Calcium Citrate, £19.85 Jump to section: Best calcium supplements How much calcium should I take per day? When should I take calcium? What form of calcium should I take? What format of calcium supplement is best? Best calcium supplements 2026 Together Health Calcium Available from Superdrug (£8.79), Bodykind (£8.24), Regn (£9.99), Together Health (£10.99) Star rating: 4.5/5 Affordable, easy to swallow and tasteless capsules, this vegan supplement is likely to be well absorbed and scored highest across all areas. Two capsules provide 76% of the NRV and are free from listed allergens, with recyclable packaging. This supplement doesn’t contain vitamin D, which may aid absorption, but it does contain a synergistic blend of trace minerals that occur naturally from the seaweed that the product is derived from. This product also scored highly as it is free from undesirable additives. Available from: Superdrug (£8.79) Bodykind (£8.24) Regn (£9.99) Together Health (£10.99) Solgar Calcium Citrate with vitamin D3 Available from Solgar (£7.20), Boots (£9.99) Star rating: 4/5 These tablets scored highly for effectiveness, thanks to the 1000mg of calcium they provide, over the recommended dosage. However, in order to achieve this you're required to take four tablets a day. Testers felt this would be hard to keep up with, so you may not end up hitting that full dose. Marks were given for the inclusion of vitamin D3, which aids calcium absorption and contributes to healthy bones. Available from: Solgar (£7.20) Boots (£9.99) Cytoplan Organic Whole Food Calcium Available from Cytoplan (£16.19) Star rating: 4/5 Another food source calcium supplement, made from calcified seaweed, in the form of a tasteless, easy to swallow capsules. This provides 50% NRV of calcium in an organic product, with no undesirable additives and is free from allergens. Available from: Cytoplan (£16.19) Purolabs Calcium Complex Available from Purolabs (£29.99) Star rating: 4/5 This is a pricier product, but is a multi nutrient, not just calcium. It is a synergetic complex of calcium, magnesium, vitamin C, zinc and vitamin D designed to support bone health. All of the nutrients come in absorbable forms and the calcium takes the form of calcium citrate. The capsules are tasteless and easy to swallow, and the product is free from undesirable additives. It provides almost 50% of the NRV which is fine if you’re getting some calcium from the diet, which most people are. It is suitable for vegetarians. Available from: Purolabs (£29.99) BioCare Calcium Citrate Available from Bodykind (£15.88), BioCare (£19.85) Star rating: 3.5/5 This is a plain calcium citrate product in a tasteless, easy to swallow capsule. It is likely to be well absorbed by most, with or without food, providing 38% NRV. It does contain some additives (silicone dioxide and microcrystalline cellulose) which are thought to be safe in low amounts. It is free from allergens and suitable for vegans. Available from: Bodykind (£15.88) BioCare (£19.85) How much calcium should I take per day? The daily nutrient reference values (recommended daily intake) for calcium in the UK are as follows: 0-12 months (non-breastfed only) – 525mg 1-3 years – 350mg 4-6 years – 450mg 7-10 years – 550mg 11-18 years, boys – 1000mg 11-18 years, girls – 800mg Adults (19+) years – 700mg Pregnant women – 700mg Breastfeeding women – 700mg + 550mg The safe upper limit for adults ranges from 2,000 to 3,000mg, with pregnant and lactating women sitting at the higher end. Very high calcium intake, or excessive calcium in the blood can pose risks to our health. These include gastrointestinal upset and digestive issues, kidney stones, cardiovascular issues, and interference with other nutrients. When should I take calcium? To maximise absorption and minimise side effects, it is advisable to split the dose of calcium supplementation if taking over 500mg. Calcium carbonate supplements are best taken with food. Vitamin D can support calcium absorption, while caffeine, phytates, oxalates and excessive iron or zinc may inhibit absorption if taken at the same time. Very importantly, calcium supplements can interfere with some medications. For example those taking thyroid medication should wait at least four hours before taking calcium supplements. Those considering taking a calcium supplement who have a medical condition or take medication, should get advise from their healthcare provider before commencing. What form of calcium should I take? The main forms of supplemental calcium are calcium carbonate, which is the same as chalk, and calcium citrate. Food source calcium from seaweed is also available and likely to be well absorbed. The research suggests that calcium citrate may be better absorbed than calcium carbonate, though the evidence is mixed and mostly based on small scale studies. However, we do know that calcium carbonate, which is the cheaper product to produce, can cause digestive upset for some people, and that it should be taken with food which not all supplements specify. We also know that calcium carbonate requires sufficient stomach acid to be able to be well absorbed, and that typically the people who may benefit from calcium supplementation (menopausal women, older adults and vegans) might be more prone to low stomach acid. Calcium citrate and food source calcium supplements do not need to betaken with food. Vegans should be aware that many calcium supplements also contain vitamin D3 to aid absorption, which may not be vegan friendly. What format of calcium supplement is best? There’s no preference as to the delivery mechanism in the research. Mostly, any delivery is thought to be sufficient; it is more the dose, form, and biochemistry of the individual taking that makes the biggest difference. Related content Vital minerals – what do I need? 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