We've been testing tea and scones to bring you our favourite afternoon teas in Britain. We're just getting started, so give us your suggestions...
There's nothing more refined than a spot of afternoon tea, and following the runaway success of our guide to throwing your own, we decided to head out to the streets to discover the best places to go afternoon tea across the UK if you want to book yourself into somewhere special. Our ever-evolving list will give you ideas for places to book for Mother's Day, hen dos, special family occasions or just those times when you fancy partaking in an afternoon of decadent scone-sampling. From the grand setting of Cliveden House in Berkshire to stunning sea views in Devon or an Indian twist in Birmingham, there's an afternoon tea for everyone. We're always looking for ideas for inclusions we might have missed, so please leave your suggestions in the comments below. For London afternoon tea inspiration, check out our range of guides including the best themed afternoon teas in London and best kids afternoon teas in London. Best afternoon teas in the UK at a glance Best for traditional afternoon tea with a view: Cliveden House (Berkshire), from £60 per person Best for a luxurious afternoon tea experience: The Grand, York (Yorkshire, from £54.50 per person Best for local produce: Longueville Manor (Jersey), from £40 per person Best for traditional English luxury: Chewton Glen, New Forest (Hampshire), from £49 per person Best for historic surroundings: The Gainsborough (Bath), from £39 per person Best for a special family occasion: Storrs Hall (Lake District), from £31 per person Best for a unique interior: Metro Deco (Brighton), from £29.50 per person Best for a sea view: Orestone Manor (Devon), from £25 per person Best for budget traditional tea: Peacocks Tearoom (Cambridgeshire), from £28 per person Best for Indian flavours: Zindiya (Birmingham), from £21.95 per person Best for a slice of local history: Bettys (Yorkshire), from £44.95 per person Best for excellent patisserie: The Chester Grosvenor (Cheshire), from £37.50 per person Best for families: Celtic Manor (Newport, Wales), from £32 per person Best for tea connoisseurs: The Angel Hotel (Monmouthshire), from £50 per person Where to go for afternoon tea in the UK... Cliveden House (Berkshire) At a glance... Price: from £60 per person Best for: traditional afternoon tea with a view Contact details: Cliveden House, Taplow, Berkshire, England, SL6 OJF View menu For a traditional afternoon tea served with a beautiful view, you can’t beat Cliveden. Served in the grand dining room (complete with chandeliers, floor-length drapes and comfy plush armchairs), the south-facing room looks out over the National Trust gardens and beyond to the Thames. In winter, afternoon tea can coincide with beautiful golden hour sunsets – bag a window table to make the most of the stunning view. Cliveden currently offers an afternoon tea menu inspired by the history of its grand house and the famous figures who have graced its hallways. There's not just finger sandwiches here – kick off the tea with a selection of savouries first, from a mini roast beef and Yorkshire pudding inspired by Winston Churchill to a unique charcoal blini topped with cream cheese and caviar in honour of Charlie Chaplin. Finger sandwiches are classic as you’d expect: cucumber and cream cheese, smoked salmon and coronation chicken, whilst familiar egg mayo gets a Russian egg salad twist with peas and carrots as a nod to the Profumo scandal. The cakes continue the grand theme, with delicate patisserie inspired by royals and Lady Astor. We found the Albert's pudding and garibaldi biscuit clever but a bit dry, whereas the mini slice of Queen Victoria's sponge (Queen Victoria was a frequent visitor to Cliveden) was perfect – soft, creamy and delicately layered. The savouries and cakes are presented at the same time, with scones delivered when you’re ready for them, served warm from a cloth bag and coming with generous quantities of homemade jam and clotted cream. Service is friendly and knowledgeable throughout. Head for a walk around the gardens after tea. For all the luxury of the surroundings, the value for money feels incredibly worth it and a treat you’ll remember for a long time. The Grand, York (Yorkshire) At a glance... Price: from £54.50 per person Best for: a luxurious afternoon tea experience Contact details: The Grand, York, Station Rise, North Yorkshire, York YO1 6GD For an afternoon tea which simple oozes elegance, venture to the historical city of York's only five-star hotel. The Grand occupies a magnificent red-brick Edwardian building which originally acted as HQ for the North Eastern Railway Company. From the moment of entering, we were given a given a warm Yorkshire welcome and made to feel right at home throughout the experience by the attentive and knowledgeable members of staff. Afternoon tea is served in The Rise restaurant, a spacious and elegant room with soft furnishings, offering views overlooking the city walls. The seasonally changing menu effortlessly blends traditional elements with a contemporary twist, using locally sourced ingredients. We were treated to the Festive afternoon tea – a delightfully playful yet refined assortment of sandwiches, savoury bakes and patisserie incorporating yuletide flavours. Finger sandwiches featured pillow-soft layers of bread, filled with punchy flavours such as wild mushroom duxelles and truffle cheese or sage butter-roasted turkey breast with cranberry jam. These were balanced with other savoury elements including a chicken and duck liver parfait, pork, pear & pistachio puff pastry and a refreshing cured salmon and miso sourdough canapé. Scones were sumptuously smooth and gleaming with a sugar glaze finish, snugly tucked inside a napkin to keep them perfectly warm. Small touches like this really underpin the attention to detail taken by this establishment when elevating their guests' experience. The final platter of carefully curated patisserie really was the pièce de résistance. Each individual cake and pastry is so beautifully embellished with delicate curls of chocolate, meringue and other decorative garnishes, providing a feast for both the eyes and tastebuds. An exciting array of complementary flavours and textures have been meticulously combined, from a light-as-air mousse bauble incorporating apple, tonka bean and drunken fruit, to a rich and decadent bourbon-infused chocolate log with a crunchy peanut praline centre. To wash everything down, a wide and varied selection of the finest Newby teas are available in the form of loose leaf as well as silken pyramids. We opted for a beautifully floral jasmine and rich earl grey which were generously refilled. As well as the classic Grand afternoon tea, you can also choose from various options with a cocktail, champagne and sparkling wine or sparkling tea as well as an excellent vegan menu and bespoke offering for children. Longueville Manor (Jersey) At a glance... Price: from £40 per person Best for: local produce Contact details: Longueville Manor, Longueville Rd, JE2 7WF, Jersey Afternoon tea in a five-star hotel is the height of luxury, and it's all the more so in the grand, historic setting of Longueville Manor. You can take your tea wherever you fancy: the plush bar, wood-panelled drawing room or garden. We settled into the front drawing room, where the afternoon sun pours through the windows, and sank into the generous armchairs as our waiter dressed the coffee table in crisp linens. Service throughout is accommodating and discreet – the waitstaff always knows exactly when to appear to quietly refill your tea. The traditional full afternoon tea here is Jersey’s most popular, and for good reason: scones arrive warm alongside Jersey clotted cream and the cakes and pastries draw on produce from the hotel’s Victorian kitchen garden. Our favourite was the choux bun, generously filled with Jersey cream and tart poached rhubarb. Do make time to explore the grounds afterwards – it turns what might have been a simple afternoon tea into a proper escape. Chewton Glen, New Forest (Hampshire) At a glance... Price: from £49 per person Best for: Seasonal afternoon tea in spectacular surroundings Contact details: Chewton Glen, New Milton, Hampshire, BH25 6QS View menu Chewton Glen serves a classic yet seasonally changing afternoon tea menu, set within a beautiful country house surrounded by acres of manicured lawns and woodland. The experience begins with a selection of delicate finger sandwiches, filled with ingredients such as smoked salmon with horseradish butter, free-range egg mayonnaise, and Dorset ham with mustard. Service is warm and attentive, with continual top-ups offered throughout. Warm, freshly baked scones follow, served with rich clotted cream and fruit preserves that reflect the time of year. The sweet course is where the kitchen really shines, offering an elegant array of pastries, cakes and patisserie that change regularly — expect finely balanced flavours, impeccable presentation and just the right level of indulgence. A carefully curated tea list accompanies the spread, ranging from traditional blends to more fragrant infusions, with knowledgeable staff on hand to offer guidance based on personal taste. The experience can be elevated with a glass of English sparkling wine or champagne for a celebratory touch. Unhurried and indulgent, it’s a classic afternoon tea delivered with confidence and finesse. A children’s afternoon tea menu is also available for those dining as a family. The Gainsborough (Bath) At a glance... Price: From £39 per person (£52 with champagne) Best for: Elegant downtime in Bath’s most atmospheric hotel Contact details: The Gainsborough Bath Spa, Beau Street, Bath BA1 1QY View menu There’s nowhere quite like Bath for stepping back into history and few better places to take tea than the spectacular Gainsborough Bath Spa. Housed in a Georgian building above the city’s ancient thermal springs, the hotel blends old-world elegance with modern comfort. Served in the laid-back Canvas Room – or larger groups can be hosted in the Brasserie – tea includes a classic spread of delicate finger sandwiches, just-warmed scones with clotted cream and strawberry preserve, and traditional cakes such as battenburg, chocolate slice and macarons. The tea selection includes a bespoke Gainsborough blend, or you can upgrade with a glass of champagne. Ask staff to share the charming story of the Gainsborough’s signature hot chocolate, a recipe handed down from the original spa apothecaries, now made with Valrhona cocoa and local honey. Ideal after a walk along the Royal Crescent or a dip in the thermal waters just below. Storrs Hall (Lake District) At a glance… Price: From £31 per adult and £14.95 per child Best for: A special family occasion Contact details: Storrs Hall Hotel, Windermere, Lake District. View the menu ​This Beatrix Potter themed afternoon tea is the perfect way to spend a nostalgic few hours, and the views looking straight onto Lake Windermere add to the majestic experience. Both adults and children will be charmed by the menu, little guests can feast on rabbit shaped sandwiches, sausage rolls, chocolate dipped strawberries and marshmallows and fluffy eclairs and pastries. Whilst adults can work their way through the extensive tea list and indulge in locally-sourced smoked salmon sandwiches, ham hock terrine, miniature homemade fish cakes and two tiers of freshly baked scones and delicate pastries, you may well find yourself leaving with a box of treats to take home too. Metro Deco (Brighton) At a glance... Price: From £29.50 per person Best for: Art Deco cool Contact details: Metro Deco, 38 Upper St James Street, Brighton BN2 1JN View the menu Head to this quirky 1930s-style converted Art Deco furniture showroom in bohemian Kemptown for an afternoon tea to remember. Relax into an ornate, gold-trimmed vintage armchair and choose from two dozen different tea blends (the delicate Silver Needle white tea is particularly good), served in mismatched bone china to accompany dainty open sandwiches, scones, cakes and pastries. Don’t miss the tea-infused cocktails, including a ‘Sweet Sunburst’ made with rum, rhubarb and vanilla-flavoured rooibos. Orestone Manor (Devon) At a glance... Price: From 25 per person Best for: Eating traditional Devon clotted cream scones while looking out to sea Contact details: Orestone Manor, Rock House Lane, Maidencombe, Devon TQ1 4SX View the menu If ever there was a place to wolf down some scones with cream, Devon (famed for Devonshire clotted cream) is without a doubt your best bet. The quaint afternoon tea at Orestone Manor can be enjoyed outdoors on the terrace or inside the dining room, both of which overlook the sea. With hefty portion sizes, you may begin to feel stuffed after the nine finger sandwiches which kick-start the event – but save space for their tasty cakes which include berry cake, a soft brownie and some white chocolate panna cotta, all followed by a helping of warm scones, jam and cream. Everything is slightly on the classic side, but if you're not a fan of anything OTT and enjoy a stunning backdrop, you really can't go wrong. Peacocks Tearoom (Cambridgeshire) At a glance... Price: £28 per person Best for: Budget tea for traditionalists Contact details: Peacocks Tearoom, 65 Waterside, Ely, Cambridgeshire CB7 4AU View the menu Peacocks prides itself on offering teas from every continent, so you can explore what the world has to offer from this cosy converted kitchen that’s super popular with locals. After our traditional sandwiches and scones with rhubarb compote, owner George found the time to have a quick natter, and we loved the family feel of the place. Peacocks doesn’t take bookings, and while there’s normally a small queue on weekends it moves quickly. Zindiya (Birmingham) At a glance... Price: £21.95 per person, or £25.95 with a chai walla cocktail Best for: Informal meetings with groups of friends Contact details: Zindiya, 21 Woodbridge Road, Moseley, Birmingham, B13 8EH View the menu High Chai at Zindiya brings classic Indian flavours to your traditional afternoon tea. Sit back in your rickshaw booth and peruse the colourful street art and food vendors. Choose your pot of freshly brewed Masala chai or a floral Earl Grey and prepare for filling courses of spiced sweets and savoury skewers. The Namkeen course is a selection of savoury bites including a crisp samosa, crunchy bhel puri and a choice of chicken tikka or chunky paneer. The Meetha course is a definite highlight, with Zindiya’s Indian spiced carrot cake and soft homemade cardamom scones with lashings of cream. If you’re after something a little different and you can handle the heat, this Asian-inspired afternoon 'chai' is for you. Bettys (Yorkshire) At a glance... Price: From £44.95 per person Best for: Experiencing a true northern institution and slice of local history Contact details: Bettys, various locations in Yorkshire (Harrogate, York, Northallerton and Ilkley) View the menu Tea at Bettys is an institution that’s become synonymous with the spa town of Harrogate. Steeped in tradition, the family-run business now spans six sites in North and West Yorkshire, a cookery school, an extensive food range and an online shop. Our tip is to skip the inevitable queues and go for the bookable and more luxurious Lady Betty Afternoon Tea. At the branch in the centre of York, it's served upstairs in the elegant Imperial Room while a pianist plays, and the beautiful historic setting is certain to make any Mother’s Day or birthday feel special. Everything is present and correct, nothing overly grand or contemporary – this is all about being comforted by classics done as well as possible with a dusting of nostalgia. The gooseberry macarons may just be the most beautiful of the six miniature cakes on offer, dainty and hand-decorated with a sugar daisy. We loved the rich pistachio and chocolate dacquoise slice with its gooey layers and crunchy praline base. The buttery scones with a hint of lemon zest were the perfect partner to a generous helping of jam and clotted cream. And the savoury selection was every bit as good as the sweet, why is why we went for seconds of their ham & tomato pâté sandwiches. Ask for a window seat if there are two or three of you, and watch the world go by while you sip. The Chester Grosvenor (Cheshire) At a glance... Price: From £37.50 per person Best for: Five-star patisserie in a relaxed and comfortable setting Contact details: The Grosvenor, Eastgate, Chester CH1 1LT View the menu Conveniently situated in the bustling heart of Chester city, the Grosvenor hotel asserts a timeless and stately presence which extends to the elegantly furnished Arkle Bar and Lounge, where afternoon tea is served. We elected for the ‘indulgent champagne afternoon tea’ option, and it certainly lived up to its name. From the minute we walked in, we were treated to a truly special silver-service experience. Champagne is served straight away, accompanied with a bowl of delightfully sweet strawberries and clotted cream which added a touch of luxury. Next came a presentation of loose leaf teas, which were then served in ornate silver teapots. After opting for the Red Fruit blend, the traditional three-tiered afternoon tea stand arrived. From a gold leaf-embellished chocolate praline opera cake to a strawberry and elderflower shortcake tart, each comes imaginatively designed – and, most importantly, utterly delicious. The staff were polite, knowledgeable and attentive, ensuring our tea was topped up and offering a second helping of sandwiches (unfortunately we had no room). Several hours later, we left feeling stuffed, satiated and truly spoilt. Wales Celtic Manor (Newport, Wales) At a glance... Price: from £32 per person Best for: Families Contact details: The Celtic Manor Resort, Coldra Woods, The Usk Valley, Caerleon, Newport, Wales View the menu Afternoon tea can be a formal affair that makes little people fidgety but with the promise of 18-hole crazy golf, ‘forest jump’ high and low ropes, two swimming pools and tutored archery within view of the dining room, The Celtic Manor Resort has to be one of the most child-friendly locations in the UK. What they lack in variety of teas they make up for in value. The menu features sweet, modern patisserie made miniature – think dainty bakes, including textures of strawberry and mascarpone, and flavours like Japanese yuzu lime. The savoury offering is a little more traditional with the obligatory finger sandwiches and then a selection of seasonal bites which included the use of fresh peas (crushed with sliced turkey), crab tartlet and pesto bruschetta when we visited in spring, although menus change each season. Scones are warm and come studded with raisins or lightly spiced with cinnamon and the friendly staff keenly offered to top up all items as and when they were finished. The Angel Hotel (Monmouthshire) At a glance... Price: From £50 per person Best for: Tea buffs, long walks Contact details: The Angel Hotel, 15 Cross Street, Abergavenny, Monmouthshire NP7 5EN View the full menu The Angel Hotel has a cosy dining room, made even cosier by a roaring fire on cold days, and a prizewinning selection of teas that's longer than a posh restaurant’s wine list. The expert staff will help you navigate it, pairing more unusual and exotic infusions to your everyday preference. Savouries are classic high tea – think coronation chicken and smoked trout pâté, but with an attention to detail that raises the bar. Sausage rolls are served warm. On the sweet side, the chef has a light touch with choux pastry, which appears in a few guises, and there are dinky miniatures of nostalgic British bakery favourites like wobbly custard slices and cream horns. On your way out, make sure you visit the Angel Bakery for more contemporary bakes and some of the best sourdough we’ve ever tasted. More reviews coming soon... Our afternoon tea guide is an ever-evolving list. While our team is out and about taste-testing, please leave your suggestions in the comments below. Our team attended these establishments as guests. Make sure you also check out our guide to the best afternoon teas in London or the best kids afternoon teas in London.
Serve a special Easter Sunday lunch for family and friends. We've gathered the best starters, mains, sides, desserts and drinks for your celebration
Easter is a great time to gather together friends and family to enjoy the very best food and wines. Make Sunday lunch something special by following our classic menu plan – start with a fresh veg soup, then enjoy roast lamb with all the trimmings, followed by a decadent chocolate tart. Whether you're going for a traditional Easter dinner, spring chicken pie or a meat-free alternative, we've got a variety of options. This crowd-pleasing menu serves a minimum of four people, so it's perfect if you're catering for guests or extended family. We've also made several alternative suggestions for each course, so you can mix and match according to diet and preferences. If you and your loved ones don’t eat meat and want vegetarian or vegan inspiration, check out our best vegetarian Easter recipes and vegan Easter ideas. If you don’t want Easter to ruin your healthy eating style, we've also put together the best feel-good feast, full of nutritious recipes, in our healthy Easter lunch menu. And, if you’d rather keep lunch light and leave the real foodie festivities for dinner, check out our Easter dinner ideas. And don't forget to whet your whistle with a delectable Easter cocktail (mini egg martini, anyone?). If you want to create a pretty table for guests, check out our best Easter table decoration ideas with spring plates, candles, ornaments and more. Tips for a stress-free Easter lunch Plan your menu around seasonal veg and lighter starters, such as soups. Opt for make-ahead starters and sides, like our trout rillette, to save time on the day. Choose mains that can be prepped in advance, such as spring chicken pot pie, which can be frozen and cooked on the day. Prioritise desserts that can be made ahead, such as Easter egg cheesecake or simnel cake, so you can focus on the main meal. Rest roasted meats while finishing off sides, making the most of your oven space and ensuring everything is served hot. Delegate tasks where possible: assign sides or salads to guests, or ask someone to organise the Easter egg hunt or other games. For ideas, see our guide on how to throw an Easter egg hunt. If you prefer not to serve lamb, try slow-roasted mutton shoulder for a sustainable main or spring chicken pot pie for a budget-friendly alternative. For a meat-free option, spanakopita or wild garlic & mushroom lasagne both make excellent centrepieces. Create a beautiful Easter table with spring-themed plates, candles and ornaments. Explore our best Easter table decorations for ideas. Use shop-bought pastry or pre-prepared ingredients for certain dishes to reduce time spent in the kitchen. Prepare as much as possible the day before, including salads, sauces and some sides. Get children involved in simple baking or decorating tasks, such as making Easter nest cakes or helping with simnel cake decorations. For more advice and recipes, visit our Easter hub, browse our best Easter baking recipes, or explore our easy entertaining recipes. Starter 1. Pea, mint & spring onion soup with parmesan biscuits Kick off your meal with a stylish springtime starter packed full of feel-good greens. For best results, liquidise the soup while it's still hot. The parmesan tuiles are packed with cheesy flavour, but are incredibly delicate and brittle, so handle with care when serving. You can make both the soup and biscuits a day ahead and store in an airtight container, keeping the tuiles between sheets of baking parchment. Discover more pea soup recipes. 2. Salmon & prawns with dill & lime aïoli This starter is perfect if you’re entertaining a crowd this Easter. It can be prepared in just 15 minutes with no cooking involved. Simply mix mayo with garlic, herbs and a squeeze of lime, and arrange your plate as you wish. Keeping it light prepares your stomach for the feast to come. Discover more smoked salmon recipes. 3. Trout rillette with rye toast We've replaced salmon with trout here as it's more sustainable and just as delicious. It's ideal to make the day before – perfect for prepping for a special Easter lunch. When you're ready to serve, place lemon wedges on the side for squeezing over. Discover more trout recipes. 4. Cucumber, dill, smoked trout & sesame salad Put cucumber centre stage in this smoked trout salad with eggs and sourdough croutons. Served on a platter, it looks impressive yet is deceptively easy to make, with a delicious combination of crispy croutons, jammy eggs and flaky trout. Check out more spring-style salads. 5. Radish & broad bean bruschetta Sticky, sweet, peppery radishes are paired with a zesty radish leaf and broad bean spread in this spring-inspired bruschetta. It's a great way to use up seasonal radishes and makes for a lighter twist on classic tomato bruschetta. Discover more ways to use up radish. Main 6. Roast lamb studded with rosemary & garlic Make traditional spring lamb the centrepiece of your celebratory lunch. This simple and succulent roast leg is studded with rosemary and garlic for a real flavour boost. If you have time, do this a day in advance so the herbs can really permeate the meat. Arm yourself with all the essential roasting gadgets to help achieve the perfect results. If you want a more adventurous flavour profile, try our slow-cooked lamb marinated in prunes, pomegranate molasses & spices. It pairs perfectly with boulangère potatoes. Discover more roast lamb recipes. 7. Slow-roasted mutton shoulder with garlic bean mash & gremolata Mutton has a great depth of flavour, and more home-cooks are looking to incorporate it into their meals as a more sustainable option, which is cheaper than lamb. In this recipe, we've paired it with a zesty gremolata and a rich bean mash for a great centrepiece dish for your Easter table. 8. Spanakopita Try our beautifully flaky spanakopita recipe for a meat-free main that will impress your guests. Using shop-bought filo pastry alleviates pressure and means this showstopper can be prepared in just 10 minutes. If you have leftovers, you can also avoid waste by freezing them – a great midweek meal when reheated. Discover more Greek recipes. 9. Spring chicken pot pie Celebrate Easter with this spring chicken pot pie. It's kinder on your wallet than traditional roast lamb, but equally enjoyable. Plus, you can freeze the pie uncooked, so all the preparation can be done in advance. This means you can enjoy all the festivities on the day, such as the Easter egg hunt. Check out our guide for throwing the best Easter egg hunt. Discover more chicken pie recipes. 10. Wild garlic & mushroom lasagne Make the most of the short wild garlic season in early spring in the UK with our vegetarian mushroom lasagne recipe, where it's used to infuse the silky white sauce. You'll enjoy the most satisfying cheese pulls from this main. Cut through the richness by pairing it with a refreshing tomato salad, such as our garden tomato salad or rainbow tomato salad. Discover more lasagne recipes. 11. Italian-style roast cabbage wedges with tomato lentils This roast cabbage with crisp, caramelised leaves on the outside and a soft, sweet centre makes a beautiful vegan centrepiece. Serve with our Italian-inspired lentils and golden roast new potatoes. Discover more vegan lentil recipes. Sides 12. Baked feta & bean salad Creamy butter beans are tossed with asparagus, green pepper and honey-baked feta to make this vibrant veggie salad. It's gluten-free and high in fibre, too. Check out more feta salad recipes. 13. Smashed roast new potatoes with smoked mackerel pâté Take your love of roasties further with Barney's recipe for smashed new potatoes. New potatoes are lightly crushed before roasting to create an extra-crispy skin. Paired with a smoked mackerel pâté, watch them disappear in minutes. Discover more roast potato recipes. 14. Radish salad Make the most of seasonal radishes in this beautiful springtime salad, layered with creamy burrata, pangrattato and lemon zest. Serve with warm focaccia for scooping, or as part of a charcuterie spread. Take a browse through our vegetarian salad recipes. 15. Spring green salad with parsley & blue cheese This vibrant spring green salad with blue cheese, quinoa and walnuts makes a flavourful and high-fibre side dish while remaining low in calories. It’s also incredibly versatile, as you can easily replace the spring greens with kale or chard. Discover more salad recipe ideas. 16. Next level cauliflower cheese If you’re a fan of roasted cauliflower, this next level cauliflower cheese is for you. Coat your cauliflower in a decadent cheese sauce that packs a punch, thanks to spices and crispy onions. The breadcrumb and onion topping provides the necessary crunch needed to counter the oozing cheese sauce and fall-apart cauliflower. Discover more cauliflower cheese recipes. Dessert 17. Easter egg cheesecake Prepare this no-bake vanilla cheesecake for a beautiful centrepiece to end your Easter feast. Decorate with all your favourite chocolate eggs. We’ve gone for mini chocolate eggs, but why not go all out and chuck on pieces of leftover chocolate Easter eggs, too? Discover more Easter dessert recipes as well as our best ever no-bake cheesecakes. 18. Rhubarb, almond & custard sponge pudding Celebrate tart and tangy rhubarb while it's still in season with this moreish sponge pudding, featuring comforting custard and almond flavours. Serve with ice cream or double cream for a crowd-pleasing comfort dessert. Check out more gloriously pink rhubarb recipes. 19. Easy apricot tart Take a break from all the chocolate and impress guests with our easy apricot and marzipan tart. You'll make the marzipan, but use ready-rolled puff pasty and canned apricots for ease. Discover more fruit tart recipes. 20. Simnel cake Celebrate Easter with a classic simnel cake, packed with dried fruit and spices and topped with marzipan. Getting the kids involved makes a good opportunity to explain the story behind the cake's traditional decorations. Use a kitchen blowtorch to quickly achieve that signature look on the marzipan – though that’s certainly the adult’s job. Discover our vegan simnel cake for an impressive dairy-free alternative. Get more Easter inspiration Easter recipes Vegetarian Easter menu ideas How to use wild garlic Vegan Easter menu ideas Easy entertaining recipes The best Easter baking recipes Chocolate recipes Easter cake recipes Hot cross bun recipes Will you be entertaining a crowd this Easter? Let us know what you cook.
5 reasons to buy Good Food's April magazine
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In this month's issue "You can feel it, can’t you? The year opening up. Longer evenings. Blossom on the trees. That first proper stretch of light after dinner. April is the moment we start cooking differently, and in this issue, we’re showing you exactly how. Turn to our Easter celebration feature and you’ll find everything you need to build a proper spring table: a cocoa-dusted pavlova that’s made to be brought out with a flourish, hot cross buns with a banana bread twist, generous sharing dishes and long-lunch centrepieces designed to gather everyone around. It’s tradition, refreshed – comfort food with colour and brightness. Then, when you’re ready to take things outside, head to our weekend barbecue pages, where we’re officially declaring the al fresco season open. Think bold flavours, charred edges and dishes that go well beyond burgers – sticky wings, grilled pittas, smoky salads and even a pudding you can cook over the coals. If you’re going to light the barbecue for the first time this year, do it with confidence. Cook something celebratory. Try something smoky. Make this the month you reset your table in the most delicious way possible." Keith Kendrick, group magazines editor Get the April magazine now: Order a copy online from Mags Direct Download a digital version of our April magazine 5 reasons to buy our April issue 1. Elevate your Easter Round off your Easter lunch with a showstopping dessert: a brown sugar pavlova topped with a chocolate ripple cream and salted caramel. 2. New lunchtime faves In a lunchtime rut? Get inspired with exciting, North American flavours to switch up your usual midday sandwich. 3. New 16-page Good Health by Good Food mini-guide, this month: fibremaxxing Find out how to pack in the fibre with veggie-rich salads, storecupboard staples to add to your shopping list and three tips for better gut health. 4. Now at its best Spring forward with fresh ways with rhubarb, radishes and new potatoes. 5. Next level This month's next level recipe from Good Food's Barney is a French bistro classic: chicken chasseur. Get the April 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!
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...
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. 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? 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. 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 How to wake up early in the morning 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. 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