Ageing isn’t inevitable – 19 ways to keep your brain sharp
Research shows that there are simple measures you can take to help fight cognitive decline.
With the latest evidence suggesting we have a powerful influence over how we age and, more importantly, how our brains age, what are the practical ways we can try and take control over this key aspect of our health? There’s no surefire way to avoid cognitive decline because some factors that determine risk, like age, ethnicity and genetics, can’t be changed. But there are many factors we can control. New evidence suggests that reducing the risks of dementia by modifying key factors increases the number of healthy years we can expect to enjoy. It’s thought that up to 45% of dementia cases are linked to factors we can control. As we pass through midlife and beyond, there are positive steps we can all take that will help our brains age well and stay sharp. Things like the food we eat, how we challenge our thinking, getting together more often or having a positive outlook on life can make a powerful difference. Discover our full range of health benefit guides and check out our guide on diet and dementia as well as our brain-boosting recipe selection. Cognitive decline can start decades before you or your loved ones notice any symptoms, so whatever your age (but especially if you’re in your 40s or 50s), it's best to take action now. Only a third of people in the UK realise there are ways to reduce dementia risk, while experts suggest a huge difference could be made by addressing 14 risk factors. We’ve translated these risk factors into 19 steps you can put into practice straight away. Try focusing on the two or three steps that are most relevant for you initially; when they’re established as part of your routine, move on to the next ones. 19 ways to keep your brain sharp 1. Check your blood pressure Persistent high blood pressure (that’s a top reading of 130 or more) in midlife is linked to both a smaller brain volume and damage to the small blood vessels inside the brain, both of which put you at increased risk of dementia. A normal blood pressure reading is considered to be around 120/80 mm/Hg. Learn more about high blood pressure. 2. Know your cholesterol figures High levels of cholesterol (specifically low-density lipoprotein) in your brain can cause two proteins, amyloid and tau, to accumulate. These are strongly linked to Alzheimer’s disease. High cholesterol levels also increase your risk of stroke, with 1 in 3 stroke patients going on to develop vascular dementia. Anyone over 40 is entitled to a free NHS health check, which includes blood pressure and a cholesterol blood test, so get booked in today. Increase your understanding of high cholesterol . 3. Manage blood sugar levels Those diagnosed with type 2 diabetes during midlife, have an increased risk of dementia, especially vascular dementia. More research is needed to understand the relationship between diabetes and dementia risk, but it’s likely to relate to the damage caused to arteries and blood vessels, as well as the poor response to insulin. Eating a low-GI diet can help. 4. Quit smoking We all know that quitting smoking is one of the best things you can do for your health, including brain health. Don’t be fooled into thinking vaping is any better either, because animal studies suggest it has negative effects on the brain too. Speak to your GP surgery to understand what help and support is available. 5. Keep active Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Don’t be put off by the word ‘exercise’ – what we’re talking about here is movement. This could be as simple as taking the stairs instead of the lift, walking rather than getting the bus, or being more active in the home. Discover the benefits of walking. 6. Eat well A varied, balanced and healthy diet reduces the risk of conditions including high blood pressure, high cholesterol and type 2 diabetes. A study funded by Alzheimer’s Research UK, found that those who followed a Mediterranean-style diet performed better in memory and thinking tasks. Maintaining a healthy weight also helps your brain to be more resilient to changes. Learn more about the Med-style diet. 7. Supplement your diet If you suspect your diet may be unbalanced – if for example you follow a restricted diet or your digestive system is compromised – you may want to consider a multivitamin that includes the B group of vitamins and vitamin D, as well as an omega-3 supplement. Learn more about which supplements you should take. 8. If you drink, do so responsibly Moderate to heavy drinking can have a negative effect on the brain, your memory and how well you process information. Excess drinking damages the brain, causes it to shrink and can impact the body’s ability to absorb vitamin B1. Those with long-term alcoholism are at risk of severe B1 deficiency, which can lead to a specific form of dementia called Wernicke-Korsakoff syndrome. If you drink, stick to Government guidelines – that’s no more than 14 units per week. Read more about drinking responsibly. 9. Sleep well A good night’s sleep improves our brain’s ability to adapt. It helps us learn better, process memories and clear our brain's waste products. One UK study, which followed 10,000 civil servants over 25 years, found that, for those aged between 50 and 70, sleeping 6 hours or less a night increased the risk of dementia by up to 30% Check out our sleep guide. 10. Manage stress Factors such as experiencing the loss of a parent early on in life, psychological stress experienced in midlife, or extreme stress responses like PTSD, are linked with a higher risk of dementia. Reducing stress exposure and implementing strategies to help you manage your stress are important for reducing dementia risk. Check out ways to manage stress. 11. Keep learning Learning new skills, such as a foreign language or a musical instrument, builds what researchers call ‘cognitive reserve’. This refers to your brain’s ability to cope with day-to-day challenges and to keep functioning properly as you age. 12. Get puzzling Regularly taxing your brain reinforces existing brain connections and creates new ones. Researchers call this neuroplasticity, and it’s known to delay cognitive decline. This means a daily crossword or a jigsaw puzzle can help keep your brain young. 13. Join a club Studies show that social connection lowers our risk of dementia. A great way of doing this is to combine activity with meeting others, such as parkrun, a walking group or yoga class. If that's not your thing consider joining an art class or knitting group, or volunteering. 14. Look on the bright side Two small meta-analyses have suggested that a positive mood combined with a purpose or meaning in life predict a lower incidence of cognitive impairment or dementia. Practising gratitude has been found to be meaningful for older people living with dementia as well as for those with young-onset dementia. 15. Maintain good oral hygiene A 2020 study found a link between gum disease and an increased risk of dementia. The study specifically noted that gum disease may be associated with an increased risk of both Alzheimer’s and vascular dementia. While evidence to date falls short of confirming gum disease as a cause, and more research is needed, it’s yet another reason to get flossing. 16. Get your hearing checked Several studies have linked dementia with hearing loss. This may be due to increased isolation or, as in the case of vascular dementia, caused by a reduced blood flow to the parts of the brain that process sounds. 17. Get your eyesight checked Vision defects that remain untreated make it harder to connect with others and harder to stimulate the brain through reading, writing and drawing. These are important activities to build cognitive reserve. 18. Protect your head It’s estimated that about 3% of dementia cases in the UK are the result of a traumatic head injury, so if you’re involved in contact sport, or ride a bike or horse, always wear the appropriate head protection. Don’t forget that even accidents in the home can lead to a brain injury – especially so if you’re on anti-coagulant medication. 19. Avoid air pollution Those of us exposed to certain forms of air pollution are thought to be more likely to develop dementia. That said, there’s more research needed, plus as individuals this is a tricky area for us to control. Nevertheless, these three simple steps may be helpful: exercise away from traffic fumes, keep car windows closed when in busy traffic, and avoid burning wood in an open fireplace or stove. Enjoyed this? Now read… 15 foods to boost your brain health, memory and focus Top 15 foods to improve your memory What supplements should I take? Eat well to...boost your brain power 10 ways the food you eat affects your brain Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
We tried 10 hangover cures – these are the ones we’d recommend
The Good Food team pooled their tried-and-tested hangover cures and got an expert nutritionist to rank the most effective
The classic symptoms of hangover – a pounding head, dehydration, low blood sugar and an upset stomach – typically start when almost all the alcohol has been cleared from your system, probably 8-10 hours after your night out. It’s not unusual to feel pretty rough for at least 24 hours, although it can take longer to get back to feeling your old self again. Sadly, there’s no definitive cure for a hangover. But many of us have go-to ways of propping ourselves up next morning; how effective these are will depend on whether they address the key symptoms of excess alcohol or simply make us feel a little less sorry for ourselves. This festive season, the Good Food team have shared their favoured hangover solutions, and we’ve asked nutritionist Kerry Torrens to rate them. Find out if yours is on the list, or what you should do to improve your morning after… Our top 10 go-to hangover cures: 1. Healthy pepper tomato & ham omelette Chosen by: Kerry, nutritionist Given that it's our nutritionist’s recommendation, you’d probably expect this breakfast of champions to take the top spot in our list. Nutritionist says: Eggs are a festive storecupboard essential. Quick to prepare, nourishing and filling, eggs sustain and restore you the morning after. They contain almost all essential nutrients, except vitamin C – which is provided here by the peppers and tomatoes. This omelette uses a combination of egg whites and whole eggs; egg whites are a natural source of cysteine, an amino acid that breaks down the toxic byproducts of alcohol that are responsible for your banging head and upset stomach. Egg yolks meanwhile are a source of choline, a water-soluble vitamin that supports the liver’s detoxication process. And the ham and cheese will help curb those post-alcohol cravings. Verdict: Requiring minimal fuss, this nourishing option will restore energy levels and replenish lost nutrients. Swap the ham for smoked salmon if you prefer, then simply add a hydrating drink such as a glass of water or a cup of milky tea. 2. Breakfast burrito Chosen by: Nat, head of multimedia operations Breakfast burritos are a healthier step up from the traditional fry-up, and the extra veggies will help your recovery. Nutritionist says: These burritos provide both fast-releasing energy that will help you feel better quickly, and slow-releasing carbs to stabilise blood sugar levels through the morning. Loaded with nourishing ingredients including mushrooms, tomatoes, avocado and eggs, these burritos will help replenish the B group of vitamins, along with minerals like sodium and potassium, while also providing antioxidant vitamins to help counter the damaging effects of excess alcohol. Verdict: These have been knocked off our top spot purely because they require a little more effort; if you feel up to cooking, or better still, you’ve someone to cook for you, this is a great morning-after solution. 3. Green juice Chosen by: Zazie, sub editor This was a popular choice with the Good Food and Good Health teams – most of us fancied a fresh and zingy, vitamin-packed juice after a late night. Nutritionist says: Ideally, make this juice with a dairy milk base; studies suggest that cow’s milk is as good as an isotonic sports drink for hydration. This is thanks to milk’s balance of natural sugars, electrolytes and protein, which help the body rehydrate more effectively than water. The flaxseeds and almonds provide zinc, a key nutrient for alcohol metabolism, while the dates and banana are rich in both natural sugars and electrolytes, including potassium and magnesium. The addition of kale replenishes vitamins including folate and vitamin C. Verdict: This juice makes a quick yet nourishing choice. As the morning progresses, add a protein-packed brunch such as shakshuka. 4. Sausage, Lancashire cheese and caramelised onion challah bread sandwich Chosen by: Keith, Good Food magazine editor Our resident cheese fanatic won’t be put off his favourite food by a hangover! This is one special sausage sandwich… Nutritionist says: Prepare the challah bread ahead, then all you need do in the morning is grill the sausage and add your cheese and condiments. Challah bread is a great option, providing fast-releasing carbs to restore blood sugar levels, combined with sustaining protein from the flour and eggs. Not only does cheese replenish lost electrolytes, a 2023 study suggests that cheese rich in live bacteria (probiotics), may improve alcohol metabolism, making it a useful stomach liner on the big night, and a valuable hangover solution the morning after. Verdict: This is a good option. Add a mood-enhancing drink like a cup of green tea, which provides moderate amounts of caffeine to improve focus and attention as well as additional health benefits that are valuable after a heavy night. 5. Spicy noodle soup with peanut sauce Chosen by: Rene, senior social content creator Salty, spicy foods are a common craving the morning after! And it turns out they’re not a bad choice… Nutritionist says: This filling soup not only replenishes energy as well as sodium and potassium, it also includes warming spices like ginger, which may settle an upset stomach. The base of the soup is coconut milk, which isn’t ideal because it lacks the hydrating electrolytes like potassium that coconut water is known to provide. It's also higher in fat than some other soup bases, and especially in saturated fat, which the liver can struggle with when it’s dealing with excess alcohol. Finishing the soup with eggs and lime juice provides useful micronutrients that help metabolise alcohol and restore balance. Verdict: If spicy is your thing and your morning after stomach can take it, this comforting bowl may be the one for you. However, consider replacing the coconut milk for a lighter, more hydrating bone broth or vegetable stock. 6. Lucozade Sport, Diet Coke and Marmite on toast Chosen by: Issie, deputy health editor Sweet, salty and with plenty of fluids, this is a formula many of us support. According to Issie, the order of consumption is key… Nutritionist says: Formulated to support hydration and energy, isotonic sports drinks can be a good option to speed rehydration, replace lost minerals and re-establish blood sugar levels. Lucozade Sport provides energy in the form of glucose syrup, electrolytes as sodium, and vitamin B3, a key nutrient for alcohol metabolism. Although anecdotally some people find Diet Coke (especially when flat) settles an upset stomach, its caffeine levels can do the opposite and, being diuretic, it may worsen hydration levels too. Diet Coke lacks the necessary energy to restore blood sugar levels, so is not the best choice for getting back in balance. Following these drinks with something to eat is a great idea, and Marmite on toast is a brilliant choice. Marmite is a rich source of energising water-soluble B vitamins, which are one of the first casualties of a heavy night. Toast and Marmite also top up your sodium levels. Verdict: This is a well-thought-through plan, but I’d suggest skipping the Diet Coke. If you need a caffeine nudge, have a cup of tea instead. Consider adding grilled tomatoes to your Marmite on toast to replenish additional electrolytes and further restore balance. 7. Effervescent electrolyte tablets Chosen by: Tamarah, digital editor Dehydration is the cause of most hangover symptoms, so countering that with a purpose-built drink is a logical option. Nutritionist says: Alcohol is a known diuretic, and one of the effects of this is that we lose important electrolytes. These essential minerals including sodium, potassium and magnesium help maintain our hydration, support our muscles to work optimally and facilitate nerve impulses. Restoring electrolytes can help rehydrate and as a result ease hangover symptoms like headache, fatigue and muscle cramps. These effervescent tablets are combined with water to support hydration and are a source of the key electrolytes. Check the label to ensure they provide a balance of sodium, potassium and magnesium – don’t be too concerned about flavour as long as it’s a taste you can stomach. Another useful tip is to pick a product that provides the B group of vitamins and zinc. That’s because these nutrients will have been used up by the liver when metabolising alcohol. Verdict: This is an effective and quick solution to get your hydration back on track and alleviate some of your hangover symptoms. However, you could swap expensive supplements for a natural electrolyte choice such as coconut water or electrolyte-rich foods like bananas and watermelon. Alternatively, make your own electrolyte drink using our easy guide. As well as supplying the key electrolytes, your drink needs to provide energy in the form of honey or sugar; you could also consider flavouring it with spices like ginger for its anti-nausea properties, or anti-inflammatory turmeric. Check out our review of the best electrolyte products. 8. Big cup of tea and a Calippo ice lolly Chosen by: Emma, health editor One for those who can’t face anything solid the day after drinking. Try heat to soothe and ice to refresh. Nutritionist says: A cup of builder’s tea is likely to give you a short-term boost and lift your fatigue thanks to its moderate caffeine content. Tea is also a source of L-theanine, an amino acid that has a calming and soothing effect. The natural polyphenols in tea may have a positive effect on your gut and help minimise the wider symptoms of excess alcohol. A Calippo ice lolly provides some hydration, although limited, as well as fast-releasing energy from glucose syrup and sugar. These effects are likely to be short-lived though, and could lead to a crash in blood sugar later. Verdict: To avoid a blood sugar rollercoaster and to address nutrient shortfalls, follow with a more sustaining option like a bowl of porridge topped with fruit such as banana, and seeds. 9. Coke and McDonald’s breakfast Chosen by: Sam, senior food editor and podcast editor Not everyone at Good Food would admit to this breakfast choice, but sometimes you want what you want, and there’s a lot to be said for sweetness, salt and fat in a comforting format. Nutritionist says: A regular Coke will supply a sugar hit and lift mood thanks to its caffeine content, but it won’t address your dehydration or loss of electrolytes. Caffeine is a diuretic, so in the medium term your coke may worsen hydration levels. Salty comfort food like a McDonald’s breakfast can seem an attractive answer to perk up wavering energy levels, but greasy, fast food is, sadly, not the answer: it’s hard to digest and can worsen nausea and stomach upset. Verdict: If you’re on the go and it has to be McDonald’s, make it an Egg & Cheese McMuffin. The egg is a useful source of protein, as well as amino acids, which support liver function. Mushrooms and eggs with a diluted juice would be a more nourishing choice, helping to rebalance blood sugar levels, support hydration and replace lost vitamins and minerals. 10. Sparkling water and strong coffee Chosen by: Anna, head of Food Group video You know things are really serious when coffee and water (yes, it has to be sparkling, there’s just something about it) are all you can stomach. Nutritionist says: If water doesn’t appeal, then sparkling water often makes a more attractive and hydrating option. That said, the bubbles can cause bloating and discomfort. Choose natural sparkling water to benefit from electrolytes such as sodium, calcium and magnesium. A strong coffee will certainly give your system a jolt, but because caffeine is a diuretic, it’s unlikely to improve hydration and may prolong hangover symptoms. Caffeine also constricts blood vessels, which can make a banging head even worse. Add to that the jitters that excess caffeine can provoke and it may not be the ideal option when you’re already feeling fragile. Verdict: You could swap sparkling water for soda water. Studies suggest it’s one of a small number of drinks that may speed alcohol clearance; soda water is also a hydrating option and replenishes electrolytes. Ditch the strong coffee for a weaker one with milk. Follow with something light to eat, such as a comforting bowl of soup or beans on toast. Found this useful? Get more hangover help: How to drink responsibly How to cure a hangover Hangover cures: Fact or fiction? Best foods to eat before drinking How many calories are in alcoholic drinks? Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Find out if the Human Being diet actually works for weight loss, the rules to follow and what you can eat during each phase
Hailed as a transformative way of feasting and fasting, the Human Being Diet joins the list of programmes claiming weight loss and wellness. But how different is this diet and could it be the answer to your weight-loss and energy goals? In the UK, about 45% of adults are trying to lose weight, and if you’re a woman, you’re more likely to be one of them. No surprise then that when a new diet hits our social media feeds, most of us are all over it! Enter the Human Being Diet (HBD), created by nutritionist and author Petronella Ravenshear. The diet is supported by a book of the same name and an accompanying cook book. It has a loyal community of Instagram followers who regularly post their personal results, practical tips and favourite recipes. Read more about popular diets such as the 5:2 diet, the keto diet and the Mediterranean diet. What is the Human Being diet? The HBD includes three meals a day using minimally processed, nutrient-dense and anti-inflammatory ingredients. Based on the principles of a Mediterranean diet, it involves eating plenty of vegetables and high-quality proteins, although less fruit and grains. Unlike certain other diets, the HBD avoids the use of meal-replacement products, such as shakes or bars. The diet advocates health first, allowing weight loss to come as a side effect. It does this by focusing on blood sugar and insulin levels. Doing so helps to balance hormones, reduce inflammation and eventually may lead to weight loss. The HBD also claims to teach you which foods suit you best, given your unique biology, and aims to reset your relationship with food, including how and when you eat. How does the HBD work? The diet claims to help transition you into a healthier way of eating by re-establishing your body’s natural balance, cutting out ultra-processed foods and focusing on nourishing 'real' foods. There are 10 rules and four phases, which take place over three months. Each phase sets out what you should eat and drink as well as the recommended timeline to complete the phase. The 10 rules of the HBD Eat three meals a day and fast for five hours between each meal, consuming only plain water between meals Begin each meal with a couple of bites of protein and eat one type of protein only per meal No oil or alcohol for the first 16 days No wheat or any other grain for the first 16 days No cardio for at least the first 16 days Drink the right amount of water (about 35ml for each kilogram of body weight) daily Eat one apple per day (with a meal) and only one type of fruit per meal Don’t eat for longer than one hour for each meal (except the weekly ‘treat’ meal) Finish eating by 9pm No sugar, honey or fake sugar, except at your weekly treat meal What can I eat on the Human Being diet? You'll be encouraged to eat vegetables and high-quality proteins, such as fish and eggs, as well as essential fats, with fruit in moderation. However, wheat and other grains are avoided during the initial phases of the plan. Phase one – preparation: 2 days The first 16 days (that's phase one and two) are viewed as a reset. During this time, food and drinks are severely limited so your diet may fall short of some essential nutrients and be hard to stick to. The aim of this period is to rebalance hormones and reset your metabolic health (how your body processes fats, sugars and other nutrients to produce energy). During the first two days, you can eat non-starchy vegetables, but you’ll be avoiding oils, grains, dairy and other protein foods, as well as fruit and alcohol. At this stage there is no need to fast for five hours between each meal. The plan also suggests taking epsom salts in warm water 30 minutes before breakfast to minimise detox symptoms. Phase two – reset: 14 days Throughout this phase, it’s recommended that you weigh your food so you have an equal ratio of protein to vegetables. You can start to build on the food groups you’re eating, but no oil, grains, sugar, the nightshade family of vegetables (which includes peppers and aubergines) or dairy foods. This phase focuses on eating three meals a day with a five-hour fast between each one. This allows your digestive system to rest and recover, encouraging your body to burn fat more effectively. You can enjoy an unsweetened black tea or coffee with a meal, but in between meals stick to water only. Phase three – burn: 10 weeks Phase three is designed to take place over at least 10 weeks, although some followers stay in this phase until they reach their target weight. You'll now be allowed a tablespoon of olive oil with each meal and a weekly, compulsory ‘treat’ meal that allows for more indulgent food choices. During this phase you’re encouraged to eat breakfast within one hour of waking. You'll gradually reintroduce the foods you’ve eliminated, while carefully assessing the impact these foods have on your body, so you can determine if the food is likely to suit you for the longer term. Phase four – forever Phase four, or the "forever phase", involves integrating the principles of the diet that work best for you. This will help you maintain metabolic balance, energy and wellbeing. The plan encourages followers to personalise their eating routines based on how their body responded to the earlier phases of the diet, while continuing to avoid foods that 'derail' them, such as wheat, dairy, or ultra-processed foods. You should also continue to avoid all forms of snacking, so that you maintain a fast between meals. What foods to avoid on the Human Being diet? You’re advised to avoid eating any food or drink not permitted, until you reach phase four. For example, during phase one and two, you should avoid high-sugar fruits and starchy vegetables, as well as grains, oil, dairy, sugar and alcohol. One of the most important rules of the diet is to fast for a minimum of five hours between each meal. The reason for this is to support the efficiency of your digestive system, allowing it to rest and process food completely. By incorporating a fast, you may help reduce inflammation, improve the sleep-wake cycle and support gut health. The weekly ‘treat’ meal is considered a key component of the plan because it may help sustain your new eating regime for the long term, plus the additional calories that you’re likely to consume may help to prevent a drop in metabolic rate and a potential plateau to your weight loss. Is the Human Being diet healthy? The diet aims to reset the body’s metabolism and balance by focusing on nutrient-dense foods and limiting processed ones. A core principle of the diet is to reduce inflammation and establish balanced blood sugar levels, following which many of its followers report weight loss, reduced joint pain, improved digestion and better energy and sleep. However, the initial 16 days of the diet are extreme and may have negative side effects, although these depend on your health prior to starting the HBD. One aspect which is not typical of any healthy eating plan is the avoidance of grains. Actually, nutritional guidelines advise we include starchy carbs in our meals, including cereals and wholegrains. In fact, regularly eating wholegrains is association with a reduced risk of heart disease, stroke and cancer, as well as diabetes and obesity. However, the approach adopted by the HBD focuses on a potential link between grain consumption and increased intestinal permeability, more commonly referred to as a ‘leaky gut’. This condition may lead to chronic inflammation and auto-immune disease, although not all experts agree. What side effects may you experience on the Human Being diet? Some dieters experience an increase in their cholesterol levels – this should be temporary and occurs as fat stores are broken down. Constipation may also be a side effect, especially during the initial 16 days. Again, this is thought to be a temporary problem as your body adapts to the new way of eating and should resolve as you progress through the phases. During the initial phases of the diet, when food intake is heavily restricted, you may experience light-headedness, headaches and tiredness. Positive side effects, claimed by HBD followers, suggest improvements to skin, digestion, reduced joint pain, increased energy and better sleep. What is the evidence for the Human Being diet? Followers of the HBD offer plenty of anecdotal evidence of its success, however there have been no scientific studies evaluating whether the HBD is effective for weight loss or any other of the cited health benefits. There are studies to support some of the principles on which the diet is based, such as fasting between meals to reduce inflammation and improve sleep, the possible detrimental effect of wholegrains on gut health, and the influence of ultra-processed foods and excess calorie intake on obesity. Who should not follow the Human Being diet? The diet claims it is suitable for those over the age of 18, with the exception of: athletes pregnant and breastfeeding mothers those undergoing fertility treatment However, underweight adults, the frail or elderly, and those with pre-existing medical conditions, including those with renal impairment or kidney disease, should seek advice from their GP. Furthermore, if you have or are recovering from an eating disorder, this diet is unlikely to be appropriate for you. Does the Human Being diet work? The HBD is a low-insulin diet and works by focusing on the food you eat, when you eat it, how you eat it and how frequently you eat it. The plan is designed to: reduce inflammation balance hormones re-establish blood sugar control Anecdotal reports suggest it promotes weight loss, sleep quality and boosts energy levels. The downsides of the plan include that you’re required to weigh your food, which some people may find inconvenient, stick to set meal times, avoid snacking and drinking anything other than water between meals, and eat in accordance with defined rules. Some dieters may find the initial days overly restrictive and tough to complete. Plus, if you’re a menstruating woman it may be best to schedule these phases during the first two weeks of your menstrual cycle. Eliminating grains and cutting back on fruit does seem counterintuitive given what most of us understand to be a healthy diet. In fact, you're likely to be lacking some essential nutrients. Importantly, the weekly ‘treat’ meal may promote disordered eating behaviours. While numerous HBD followers claim to have seen improvements in their health and are happy to share their success online, you should refer to your GP or healthcare professional before starting any new diet to ensure it is safe and appropriate for your individual circumstances. Enjoyed this? Now read… How much should I weigh? What is an anti-inflammatory diet? Top 10 anti-inflammatory foods Why are Mediterranean diets so healthy? 50 easy ways to lose weight 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. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
Nutritionist Kerry Torrens picks top foods from blackcurrants and garlic to walnuts and oily fish, plus smart recipes to try at home for everyday meals
What are healthy foods? Healthy foods provide the nutrients you need to stay well and energised. However, since there’s no single food that can provide all the nutrients you need, the best way to ensure you’re eating healthily is to eat a wide variety of different foods. This includes fruit, vegetables, wholegrains, beans and pulses, and protein foods including fish, dairy and lean meats. Discover our full range of health benefit guides and learn more about how to achieve a healthy, balanced diet. What are the top 20 healthiest foods? 1. Avocado Nutrient-dense and with just half a fruit counting as one portion of your five-a-day, avocado is a useful addition to the diet. It’s an excellent source of monounsaturated fat, vitamin E and a good source of folate – all of which benefit the heart. Avocado also supplies more soluble fibre than most other fruit and contains a number of useful minerals including iron, copper and potassium. Discover the health benefits of avocado. Use avocado to make our chipotle chicken in tortilla bowls, and turkey cobb salad. 2. Blackcurrants These tart little fruits are one of the richest for their health-promoting phytonutrient content. With 30 times more vitamin C and 40% more protective polyphenols than blueberries, they’re the undeclared stars of the fruit garden. Numerous studies suggest they benefit high blood pressure and other cardiovascular illnesses. Add blackcurrants to our blackcurrant no-churn ice cream and blackcurrant jam. 3. Brussels sprouts As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound kaempferol. This antioxidant has been studied for its many health-promoting properties. Ideally microwave or steam, rather than boil sprouts to retain as much as twice the nutritional goodness. Discover the health benefits of brussels sprouts. Enjoy a healthy wakeup with our winter breakfast hash or a fun sharing snack with our sprout & kimchi Korean-style pancakes. 4. Buckwheat Buckwheat has an enviable antioxidant profile, better than that of many cereal grains including oats and wheat. As well as containing plant compounds like rutin, it’s one of the richest food sources of d-chiro inositol, which may help manage blood sugar levels. Being a seed rather than grain and despite its name, buckwheat is naturally gluten free. Discover our how to cook buckwheat guide. Discover the health benefits of buckwheat. Use buckwheat to make our poppy seed buckwheat porridge and buckwheat galettes. 5. Chia seeds These tiny black seeds are a rich source of minerals, including calcium, magnesium and phosphorus, which are known to be beneficial for bone health. A 25g portion of chia seeds contains approximately 158mg of calcium which makes a significant contribution when compared to the equivalent amount of milk. Discover the health benefits of chia seeds. Use up the bag of chia seeds in your cupboard to make our vanilla-almond chia breakfast bowl and raspberry chia jam. 6. Egg Whole eggs are nutritionally rich, supplying almost every nutrient you need. They’re also useful sources of some of the hard-to-get nutrients like vitamins D and B12 as well as the mineral iodine. Eggs are a ‘complete’ protein – they contain all nine of the essential amino acids we need. If you opt for a brand that’s enriched with omega-3 fatty acids, you’ll benefit from a higher intake of these essential fats as well as fat-soluble vitamins like vitamins A and E, thanks to the diet the chickens are fed. Discover the health benefits of eggs. Enjoy eggs in our protein-rich breakfast egg wraps or this veggie supper of curried spinach, eggs & chickpeas. 7. Garlic Most of garlic’s health accolades are down to an active compound called allicin. This sulphur-containing compound gives garlic its characteristic smell and distinctive taste. Luckily for the keen cooks among us, the act of chopping or crushing stimulates the production of allicin but, sadly, the application of heat inhibits it – in order to optimise effects add garlic late in the cooking process. Numerous studies have focused on garlic’s potential for reducing the risk of heart disease and helping to manage cholesterol levels. Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely. Discover the health benefits of garlic. Make the most of garlic in our creamy garlic, lemon & spinach salmon and green garlic chutney roast chicken with cumin-spiced vegetables. 8. Gouda As it's a semi-hard cheese, gouda is rich in the mineral calcium and is an especially good source of vitamin K2, needed for healthy bones and teeth. It’s a source of compounds that inhibit the angiotensin converting enzyme (ACE) and as a result may have a blood pressure lowering effect. Gouda also contains antioxidants that appear to protect the cardiovascular system from the effects of high levels of salt; this is most relevant for those who are salt-sensitive. Check out our delicious recipe for roast Jerusalem artichokes with leeks, crème fraîche, hazelnuts and shaved gouda. 9. Kefir With a more diverse composition of beneficial bacteria and yeast than yogurt, kefir is well worth adding to your diet. These microbes are responsible for producing bioactive compounds that have numerous benefits for health, from improving digestion to lowering cholesterol. Discover the health benefits of kefir. Learn to make your own homemade kefir, then use it in a dressing for our charred veg & tuna niçoise with creamy kefir dressing or in your breakfast with our raspberry kefir overnight oats. 10. Kiwi Compared with other commonly eaten fruit, kiwi is unrivalled for its nutrient density, health benefits and ability to support the heart. Regularly eating kiwi appears to increase high-density lipoprotein (HDL) – the so-called ‘good’ cholesterol reduces other blood triglycerides (fats) and minimises platelet aggregation, which over time may lead to atherosclerosis. Kiwi also helps manage blood pressure, thanks to its effects on the angiotensin-converting enzyme (ACE). Discover the health benefits of kiwi. Blend kiwi to make our kiwi fruit smoothie or add it to a vibrant fruit salad. 11. Lentils Studies suggest regularly eating lentils reduces your risk of chronic disease such as diabetes, obesity, cancer and heart disease. This is thanks to protective plant compounds called phenols – in fact, lentils are among the top legumes for phenolic content. So, it comes as no surprise that lentils boast an antioxidant, antibacterial, anti-viral and anti-inflammatory effect and are cardio-protective. Discover the health benefits of lentils. Put lentils to good use in your veggie cooking with our lentil bolognese, a hearty take on a classic pasta sauce. Or for a quick, healthy and budget-friendly meal, try our easy lentil curry. 12. Liver Rich in protein, low in calories and packed with essential vitamins and minerals, liver is one of the most nutrient-dense foods available. What makes it even more of a ‘superfood’ is that the nutrients it provides are easily absorbed by the body. For example, it’s an especially good source of vitamin A in the form of retinol, the ‘active’ form of vitamin A (muscle meat is not such an impressive source and the type available from plants has to be converted in the gut so that the body can use it). Liver is also a source of vitamin D, again in the more ‘active’ form – vitamin D3. Discover the health benefits of liver. Try liver in our recipe for lamb's liver and onions. 13. Olives and their oil Rich in polyphenols, olives and their oil may help to reduce the risk of chronic diseases such as atherosclerosis, heart disease and cancer. Oleocanthal is one such polyphenol and appears to share the same pharmacological activity as ibuprofen, acting as a potent natural anti-inflammatory. Made from the juice of the olive fruit, olive oil is a monounsaturated fat (MUFA), which means it only has one double bond; this makes it more resistant to the changes incurred when cooking. If you opt for virgin olive oil, you’ll also benefit from the protective antioxidant properties of numerous polyphenols and nutrients including vitamin E. Discover the health benefits of olives. Get four of your 5-a-day with our healthy chicken tagine, packed with fennel and olives for a vibrant, flavourful stew. Or try our comforting olive, cauliflower & harissa pasta, a warming midweek dish worth adding to your regular rotation. 14. Onion Onions contain over 25 different flavonoids and are one of the richest sources in our diets. When consumed regularly and in sufficient quantity, these compounds may help protect against chronic conditions like cancer and diabetes. One of the flavonoids in onions is quercetin which has anti-viral and anti-histamine properties – don’t over peel though because much of the quercetin is found in the outer layers of the onion. Discover the health benefits of onions. Add onions to our socca pancakes with hummus & lemony onions and caramelised red onion & anchovy pasta with gremolata. 15. Pistachio Compared to most other nuts, pistachios have a lower fat and calorie content and contain the highest amount of potassium. They’re especially rich in phytosterols, which support cardiovascular health. They’re also the only nut to provide reasonable levels of lutein and zeaxanthin, two carotenoids which play an important role in protecting the eyes. Discover the health benefits of pistachio. Add the crunch of pistachios to our porridge with quick berry compote, figs & pistachios and vegan squash, onion and pistachio salad. 16. Pomegranate With studies suggesting pomegranate juice has an antioxidant activity three times higher than that of red wine and green tea, it would be fair to expect some pretty impressive health benefits. Current studies don’t disappoint with research underway to examine the effects of pomegranate juice on the inflammatory markers of patients hospitalised with covid-19. Discover the health benefits of pomegranate. Be inspired by our crispy za'atar chicken pilaf with pomegranate and pomegranate salmon. 17. Salmon A popular oily variety of fish, salmon is rich in the most beneficial omega-3 fatty acids. Known as ‘long chain’ fatty acids, these occur naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are thought to contribute to a healthy heart and help maintain skin, joints and hormonal balance. Salmon is also a source of fat-soluble vitamin D. Scientists are also now investigating the role fatty varieties of fish may play in protecting against some cancers and conditions like asthma, macular degeneration and rheumatoid arthritis. Discover the health benefits of salmon. Serve up our sesame salmon, purple sprouting broccoli & sweet potato mash and puy lentils with seared salmon. 18. Tempeh A popular plant-based protein, tempeh is a traditional soya product made from cooked, fermented soya beans. It’s rich in bone-friendly minerals, including calcium, magnesium and phosphorus. Plus, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these vital minerals. This makes fermented foods, like tempeh, easier to digest and the nutrients it provides easier to absorb. Discover the health benefits of tempeh. Give tempeh a go with our sticky tempeh stir-fry and tempeh pad Thai. 19. Walnut Like all nuts, walnuts provide ‘good-for-you’ fats that are predominantly polyunsaturated. In fact, of all edible plants, walnuts have the highest content of the ‘short chain’ omega-3 essential fatty acid, alpha lipoic acid (ALA). This makes them an incredibly valuable inclusion for those following a plant-focused diet. Discover the health benefits of walnuts. Add walnuts to our aubergine, lentil and walnut ragu, and charred broccoli, lemon & walnut pasta. 20. Watercress Watercress is an aquatic leafy green from the cruciferous family and is packed with impressive cancer-protection, thanks to compounds called isothiocyanates. The action of these compounds appear to be effective against colon, prostate and skin cancer and may suppress the growth of breast cancer. Watercress is loaded with antioxidant polyphenol plant compounds, which may be useful in combatting the chronic diseases associated with ageing. Enjoy our chilli & orange salmon with watercress new potatoes & wasabi mayo and pea, ham hock & watercress salad. Enjoyed this? Now read … Top healthiest grains The healthiest green vegetables (and their benefits) Which milk is healthiest? Family recipes made healthier Healthier late-night snacks Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ 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. This article was last updated by Emily Burg on the 13th of November 2025.
Best omega-3 supplements 2025, 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 its vital to obtain 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. 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 £10.99 Best budget-friendly vegan omega-3: Dr Vegan vegan omega 3, £21.99 Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £21.18 Runner up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £29.99 Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £11.19 Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £14.99 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, £37 Best omega-3 for easy swallowing: Vitl Omega-3, £10.99 Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99 Gummies Best omega-3 gummies: Novomins Omega 3-6-9 vegan gummies, £19.99 Runner up omega-3 gummies: Maxmedix Omega 3-6-9 gummies for kids, £18.49 Jump to: Best omega-3 supplements to buy in 2025 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 2025 Omega-3 capsules/softgels ZipVit Super Strength Omega 3 Fish Oil 2000mg Available from ZipVit (from £10.99) 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 £10.99) 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 (£19.99), Amazon (£21.18) 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 (£19.99) Amazon (£21.18) 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 (£11.19) 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 (£11.19) Together Health Omega 3 – Algae Vegan Source Available from Holland & Barrett (£10.07), Superdrug (£11.99), Bodykind (£14.99) 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 (£14.99) 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 (£29.59) 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 (£29.59) BioCare (£29.59) Wild Nutrition Pure Strength omega 3 Available from Amazon (£37), Naturisimo (£37), BodyKind (£37), 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 (£37) Natruisimo (£37) BodyKind (£37) 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) Omega-3 gummies Novomins vegan omega 3-6-9 gummies Available from Amazon (£19.99), Novomins (£19.99) Best omega-3 gummies Price per day: 67p Star rating: 3.5/5 Our testers enjoyed the orange flavour and found adherence to the two gummies a day easy. This gelatine-free, vegan product contains ALA (a less active source of omega-3), plus 20mg of DHA (from an algal source) per gummy. This product is a combination of omega 3-6-9, although most western diets contribute sufficient levels of omega-6 and -9, making supplementation unnecessary. Available from: Amazon (£19.99) Novomins (£19.99) Maxmedix omega 3-6-9 gummies for kids Available from WeightWorld (£18.49), Amazon (£18.48) Runner up omega-3 gummies Price per day: 27p Star rating: 3.5/5 Inevitably higher in additives than some other formats, these gummies also have a high sugar content. Our testers weren’t overly keen on the fruit flavours but thought the bear shapes and sweet taste would appeal to children. This product contains ALA which is a less effective source of omega-3 and the product is a combination of omega 3-6-9. If your priority is to increase the omega-3 intake of your child, you may be better investing in an omega-3 supplement only. Suitable for children 3-12 years, but beware the high sugar content. Available from: WeightWorld (£18.49) Amazon (£18.48) Why we need omega-3 Omega-3 plays important roles in the body, as well as being good for the heart, these fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye. Find out more about the top 10 sources for omega-3. What are omega-3 fatty acids? This family of fats are made up of three main types, these include: Alpha-linolenic acid (ALA) – this is a short chain omega-3 fatty acid and is considered less active. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long chain omega-3 fatty acids. We can make these in the body from ALA, however, this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing. Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish, like pollock, as well as shellfish contribute long chain omega-3 fats, but at lower levels. Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available, some of these are made from micro-algae, these small plants are found in water and are the dietary source of these fats for fish. Find out more about the various sources of omega-3 fatty acids. What should I look for on the label? Although a product may appear to be high-strength, for example claiming to contain “1000mg” or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Ideally look for a product that provides a daily dose of 450mg of EPA and DHA, combined. Most products require a minimum of two soft gels or capsules per day to achieve these levels. Fish oils, are one supplement that you need to buy the best you can afford, this is because high quality, sustainable fish oil providing a good level of EPA/DHA are unlikely to be found at a low cost. Also check the label to ensure the product is free from contaminants. What is the difference between a capsule and a softgel? Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may be best suited to a softgel, as their name suggests these are softer than capsules owing to the addition of ingredients like glycerin. However, they may still be large in size, so check before you buy. How to use omega-3 supplements safely If you’ve been prescribed anti-coagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3 fatty acids. This is because omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on and this may place you at an increased risk of bleeding. It is best to take these supplements with a meal that contains fat, as this will aid absorption. Who might benefit from using an omega-3 supplement? Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. These include pregnant and breastfeeding parents, older adults and people who don’t eat seafood. Who shouldn’t take omega-3 supplements? If you have an allergy to fish look for a vegan formulation. Omega-3 supplements may interact with certain prescribed medication so check with your GP before supplementing. How much omega-3 should I take? Omega-3 fatty acids are essential fats that support heart, brain and eye health, but the body can’t produce them on its own, so they must be obtained through diet or supplements. Oily fish like salmon and mackerel are rich sources, making them key to meeting your needs. While the UK Government doesn’t set a specific omega-3 intake recommendation, it advises consuming two portions of fish weekly, including one oily fish – roughly 450-500mg of EPA and DHA daily. Some health bodies suggest a minimum of 250mg of these long-chain omega-3s per day. Supplements can help bridge the gap, particularly for those who don’t eat fish. However, most require at least two capsules daily to meet recommended levels. It’s important to check labels for EPA and DHA content specifically, rather than just total fish oil. People who follow vegetarian or vegan diets, are pregnant or breastfeeding, or are older may benefit most from supplementation. Still, taking more than 5g of omega-3s per day can raise the risk of bleeding and cause side effects like digestive upset. Ideally, omega-3 should come from food, but high-quality supplements can be a useful tool to support overall health when dietary intake falls short. How to choose an omega-3 supplement Source wisely and buy from a reputable company Choose a formulation suitable for your age, gender and life-stage Check the product delivers an effective dose Check the product is free from contaminants, and subject to independent testing Check the product carries a batch number and expiry date Take only as directed on the label Omega-3 are highly perishable so avoid buying in bulk More omega-3 supplements tested ZipVit omega-3 - 3.5/5: from £9.59 Superdrug omega-3 fish oil 1000mg - 3.5/5: £11.99 Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe blood sugar monitor review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
The best electrolytes 2025 – tried and tested
Struggling with poor sleep, fatigue or headaches? You may be dehydrated and low in electrolytes. Read our guide to the best electrolytes as well as information on when to take them, the best forms, and more
If you're not sleeping well, feeling tired or even experiencing headaches you may be dehydrated and lacking in key minerals, known as electrolytes. Among these are sodium, potassium, magnesium and calcium, which conduct electricity when dissolved in fluids, making them essential for regulating chemical reactions in the body so our nerves and muscles can function properly. Electrolytes also maintain our fluid balance, help the heart to work and regulate our blood pressure. Read more about what electrolytes do and how to replenish them. Best electrolytes at a glance JUMP TO REVIEWS Best electrolyte powder Best electrolytes for on the go: FreeSoul Hydrate, £29.99 Best travel-friendly electrolytes: VitHit Hydration Station, £17.50 Best electrolytes for targeted hydration: Zooki Hydration+ range, from £12.99 Best fruit-flavoured electrolytes: Punchy Daily Hydration reset – Citrus, £15 Best electrolytes for sports hydration: ESN electrolyte powder, £26.99 Best electrolytes for interesting flavours: LMNT electrolytes, £18.99 Best electrolytes to start the day: Ancient + Brave True Hydration, from £32 Best electrolytes for balance: Humantra Himalayan Lime, from £21 Best plant-based electrolyte: Veloforte Mixed Electrolyte Powders, £16.69 Best easy-to-drink electrolytes: fourfive Hydro electrolytes, from £10 Best electrolytes for athletes: SiS Hydro+ electrolyte drink mix, from £8.99 Best electrolytes with added mushrooms: Spacegoods hydrodust, £34 Best electrolyte tablets Best berry-flavoured electrolytes: Healthspan Elite Activ Hydrate – Berry, £15.99 Best all-rounder electrolytes: Phizz Daily 3-in-1, £16.50 Best electrolytes for value for money: SiS Hydro tablets, from £8 Best electrolytes for interesting flavours: Hiro Hydration, £24 Jump to section: Best electrolyte supplements to buy in 2025 What are electrolytes? When should you take electrolytes? What is the best form of electrolytes? How we tested electrolyte supplements Our key criteria were price (which we judged by the cost of a recommended daily dose), the percentage of nutrient reference value (where relevant) provided in the recommended dose of each product, and how the product format (powder, tablet, drink, chew etc) and form of minerals might affect the amounts absorbed by the body. Best electrolyte supplements to buy in 2025 Best electrolyte powder FreeSoul Hydrate Available from FreeSoul (£29.99), Amazon (£29.99) Best electrolytes for on the go Price per day: £1 Star rating: 5/5 Pleasantly citrussy with a lemony tang, testers noted these electrolytes are enjoyable to sip. The individual sachets are convenient for taking on the go, and all you need to do is add the powder to water and mix (though the single-use packaging may put off some people). It's vegan and free from added sugar, and the formula offers a blend of electrolytes and essential minerals, such as vitamin C and zinc. We also tried their mango and lime flavour as well as their mixed berry offering. Mango and lime is pleasantly tropical with a touch of citrussy sourness. The mixed berry is a great alternative is citrussy flavours aren't your thing. Available from: FreeSoul (£29.99) Amazon (£29.99) VitHit Hydration Station Available from VitHit (£17.50) Best travel-friendly electrolytes Price per day: £1.25 Star rating: 4.5/5 Offering a sweet, citrussy flavour with a slight sourness, these sachets are easy to prepare: simply pour into water and stir for a quick dissolve with no clumping. The convenient, travel-friendly packaging makes them ideal for slipping into your bag for a busy day out. The clean, vegan-friendly formula is free from artificial colours and provides a balanced mix of electrolytes, including calcium, magnesium and sodium, along with added B vitamins. With a mid-range price point and a natural taste profile, it’s a practical choice for daily hydration or post-exercise recovery. Available from: VitHit (£17.50) Zooki Hydration+ range Available from Zooki (£12.99) Best electrolytes for targeted hydration Price per day: £1.85 Star rating: 4.5/5 If you're not a fan of the salty electrolyte taste, you may want to consider this fruity option from Zooki. The exercise and recover flavour was standout, it's sweet with a big hit of sour, tangy cherry. Impressively, L-glutamine and vitamin C have been added to support energy levels and muscle recovery, as well as keeping you well hydrated. Testers noted that after taking a sachet, they recovered quickly after a long workout and the flavour was so pleasant, they would happily drink this again and again. Available in three other flavours: Pomegranate and lemon for skin radiance: £12.99 Peach for energy and focus: £12.99 Lemon and ginger for liver health: £12.99 Available from: Zooki (£12.99) Punchy Daily Hydration reset - Citrus Available from Amazon (£11.99), Punchy (£15) Best grapefruit flavoured electrolytes Price per day: £1.50 Star rating: 4.5/5 With a pleasant grapefruit flavour, these sachets offer a refreshing change from the usual lemon-forward citrus options and are easy to drink regularly. Preparation is simple – just add the powder to water and it dissolves with no fuss. The compact sachets are highly convenient for use on the go. The formula provides a balanced mix of key electrolytes and minerals, including magnesium, potassium, chloride and calcium, with added zinc. Free from artificial colours and preservatives, it’s an appealing choice for daily hydration. Available from: Amazon (£11.99) Punchy (£15) ESN electrolyte powder Available from ESN (£26.99 for 15 sachets) Best electrolytes for sports hydration Price per day: £1.80 per day Star rating: 4/5 Designed for sports hydration, these carbohydrate-electrolyte sachets include sodium, potassium, calcium and magnesium, though in moderate amounts. The cherry lollipop flavour balances sweetness and salt nicely, while red apple tastes less clean and has a somewhat off-putting appearance. Mixing was uneven, with minor clumping. Still, the sachets are vegan, portable and handy for training, though the higher price means they’ll appeal most to regular athletes. Available from: ESN (£26.99 for 15 sachets) LMNT electrolytes Available from Healf (£18.99) Best electrolytes for interesting flavours Price per day: £1.58 per day Star rating: 4/5 This electrolyte drink mix earns points for its clean, zero-sugar, vegan-friendly formulation. Sachets are portable and mix best with 500ml of water for balance. There are four flavours in a pack: citrus, orange, raspberry and watermelon. The watermelon flavour was the team's favourite: it's sweet but not overly salty. Electrolyte coverage is broad but potassium and calcium levels sit below full guidelines. The higher cost reflects its premium positioning, making it best for those who value purity and taste. Available from: Healf (£18.99) Ancient + Brave True Hydration Available from Ancient + Brave (£32), Amazon (£32) Best electrolytes to start the day Price per day: £1.07 per day Star rating: 4/5 Providing a balanced mix of electrolytes, Ancient + Brave suggest this coconut water powder with inulin makes a rehydrating start to your day. Promoted for everyday use, our testers found the flavour subtle, with a salty undertone. A scoop is available (at an extra cost) which allows for more accurate dosing. Available from: Ancient + Brave (£32) Amazon (£32) Humantra Himalayan Lime Available from Humantra (£28), Amazon (£28) Best electrolytes for balance Price per serving: £1.40 Star rating: 4/5 A plant-based, electrolyte blend, that is naturally sweetened with stevia and provides all six essential electrolytes as well as additional nutrients for metabolism and immunity. The manufacturer claims this product is four times as hydrating as plain water. Our tester liked the flavour and smell, but felt the drink had a chalky residue. Available from: Humantra (£28) Amazon (£28) Veloforte mixed electrolyte powders Available from Amazon (pack of nine £19.80), Veloforte (pack of 12 £41) Best plant-based electrolytes Price per sachet: £2.06 Star rating: 4/5 Our tester rated this highly, although the powder and water needed to be shaken well. She found it provided a welcome boost of energy and hydration on her long runs without causing stomach issues. Made from freeze-dried fruit, the four flavours include an electrolytes only (‘Solo’), added carbs as cane sugar (‘Passo’ and ‘Vivo’), or added carbs and caffeine option (‘Attivo’). This was one of the pricier in our trial but also one of the most liked. Available from: Amazon (pack of nine £19.80) Veloforte (pack of 12 £41) fourfive hydro electrolytes Available from fourfive (from £10 for seven), Amazon (£33 for 30) Best easy-to-drink electrolytes Price per sachet: £1.40 Star rating: 4/5 fourfive HYDRO electrolytes are a convenient, vegan-friendly product, free from artificial sweeteners and low in calories. The powder dissolves easily in water, with each of the three formulas offering a pleasant, juice-like flavour and no salty aftertaste. The electrolytes provide a balanced mix of key electrolytes and added B and C vitamins. Packaging is practical and portable, and the product is Informed Sport tested, making it suitable for athletes. Available from: fourfive (from £10 for seven) Amazon (£33 for 30) SiS Hydro+ electrolyte drink mix Available from SiS (from £8.99) Best electrolytes for athletes Price per tablet: £1.20 Star rating: 4/5 A balanced mix of five key electrolytes with added vitamins to support energy levels and fight fatigue. This powdered product has been independently tested for banned substances making it a reliable choice for those involved in competitive sport. That said, our tester found the taste too salty. Available from: SiS (from £8.99) Spacegoods hydrodust Available from Amazon (£34), Spacegoods (£39) Best electrolytes with added mushrooms Price per serving: £1.20 Star rating: 3.5/5 With a strong, artificial – though not unpleasant – watermelon flavour, this vegan-friendly electrolyte powder is easy to prepare and suitable for post-workout hydration. It provides sodium, potassium, chloride and magnesium, using Himalayan pink salt and magnesium in bioavailable forms. The powder is free from added sugar and artificial ingredients, and comes with a 60-day money-back guarantee and helpful after-sales support. Available from: Amazon (£34) Spacegoods (£39) Best electrolyte tablets Healthspan Elite Activ Hydrate – Berry Available from Healthspan (£15.99) Best berry-flavoured electrolytes Price per tablet: 40p Star rating: 4.5/5 With a sweet berry flavour and a gentle fizz, these effervescent tablets take very little preparation and fit seamlessly into any daily routine. The packaging is practical, keeping the tablets fresh and easy to travel with. They're suitable for vegans and vegetarians, and each tablet provides a mix of essential electrolytes, though at relatively low levels, with sodium being the most prominent. Magnesium and calcium are present in less readily absorbed carbonate forms. Taking these is pleasant and convenient, particularly for those after a straightforward, budget-friendly hydration boost. Available from: Healthspan (£15.99) Phizz 3-in-1 Available from Phizz (£7.99), Amazon (£7.99) Best all-rounder electrolyte Price per tablet: 40p Star rating: 4/5 Phizz is a multivitamin and rehydration tablet in one, with an added caffeine (75mg) option also available. These tablets dissolve easily in water to create an electrolyte drink that provides a combination of glucose with four electrolytes – potassium, chloride, magnesium and sodium. In addition, each tab provides 18 essential micronutrients, including vitamin B12 making it a useful option for vegans. Our tester found the berry flavour an acquired taste, although it did dissolve more quickly than other products. Available from: Phizz (£7.99) Amazon (£7.99) SiS Hydro tablets with added B vitamins Available from SiS (£8) Best electrolytes for value for money Price per dose: 40p Star rating: 4/5 Convenient and inexpensive, these tablets were slow to dissolve but created a hydrating and energising electrolyte drink. Designed to provide sodium at a specific concentration (30mmol/L) for improved hydration, our tester enjoyed the gentle fizz and flavour of this product. Available from: SiS (£8) HIRO Hydration tablets Available from HIRO (£24) Best electrolytes for interesting flavours Price per dose: 80p Star rating: 4/5 These convenient tablets offer a pleasant, tea-like flavour without the typical salty taste of electrolytes. The ginger and lemongrass variety was especially well received. However, they dissolve slowly and contain sweeteners and additives like maltodextrin. While the mineral balance is decent, some product claims were inconsistent in terms of how much more hydrating than water they are. Still, they’re a solid option for those seeking an alternative to overly sweet or artificially flavoured hydration products. Watermelon and lemon and elderflower flavours are also available. Available from: Hiro (£24) What are electrolytes? The electrolytes our bodies rely on include sodium, potassium, chloride, bicarbonate, calcium, magnesium and phosphate. Of these, we can make bicarbonate ourselves and sodium chloride or table salt is quite easily obtained from the diet. The majority of us who eat a varied, balanced diet and don’t sweat too often, should get the other electrolytes we need from fruit, vegetables, nuts, dairy, high quality sources of protein and plain water. However, if you do fall into a category that may benefit from supplementation, look for a product that provides a balanced mix of these essential electrolytes, because electrolytes interact together. How much of these minerals you’ll need will depend on your specific circumstances. When should you take electrolytes? We lose electrolytes through body fluids such as sweat and urine, this means those who benefit from supplementation most, are likely to be endurance athletes and hard-hitting gym-goers as well as marathon runners, especially those who compete in hot, humid conditions. If you're a gym goer and not sure if this is you, the general rule is if your activity doesn’t involve much sweating or is less than an hour in duration, the electrolytes found in whole foods should be sufficient. If your activity lasts longer than an hour or is in extreme heat, an electrolyte product may be helpful. The other occasions when an otherwise healthy individual may benefit from supplementation, is after bouts of sickness and diarrhoea, and possibly after a heavy drinking session, because excess alcohol may lead to dehydration which can throw your electrolyte levels out of balance. Signs of dehydration include excessive thirst, dark-coloured urine, a need to urinate less frequently and skin that when pinched is slow to return to its normal position. Consuming too many electrolytes, just as too few, may lead to an imbalance and in severe cases cause symptoms like weakness, headache, tremor, cramping, confusion and a rapid heartbeat. If you do supplement always check pack instructions carefully and don’t take more than the recommended amounts. Only use electrolyte supplements when needed, such as after strenuous exercise, excessive sweating or illness. If you’re on prescribed medication, including diuretics, refer to your GP for guidance. What is the best form of electrolytes? Electrolyte powders, ready to go drinks, salt chews and dissolvable tablets are designed to restore the body’s levels of electrolytes and promote rehydration in an optimal way. The best product for you is the one that works well for your specific needs, preferences and lifestyle. Look for a product that provides a balanced mix of essential electrolytes along with carbs, like glucose, as this will help deliver water to the cells quicker. More electrolytes tried and tested Dr Vegan Hydrate+: 4/5, Dr Vegan (from £19.99) Rejuvenated H3O Hydration: 3.5/5, Rejuvenated (£27.50) Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best 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 multivitamin Best running hydration vests Related content Electrolytes: what are they and do I need to replenish them? What to eat before cycling What to eat when running a marathon What to eat before your run What to eat during your run What to eat after your run Do supplements work? How to get the most out of supplements What supplements should I take? Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). 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.
Find out about medium-chain triglyceride fats and how they fit into the keto diet
What is MCT oil? Medium-chain triglyceride (MCT) oil is a supplement sourced from coconut or palm kernel oil, and is found naturally in some other foods, like dairy products. Fats are classified dependent on the number of carbon atoms they contain: Short contain less than six carbon atoms Medium contain between six and 12 carbon atoms Long contain more than 12 carbon atoms As its name suggests, MCT oil is made up of medium-chain triglycerides (fats); these are easier and potentially quicker to digest than the long-chain variety, which is why the oil may be effective at supporting energy levels. There are four main types of MCTs, but MCT oil will predominantly contain caprylic (C8) and capric acid (C10), with smaller amounts of caproic (C6) and lauric acid (C12). The rise in MCT oil’s fame is partly down to its ability to convert into chemical substances called ketones; this makes MCT oil a useful addition to a ketogenic diet. How is MCT oil made? MCT supplements may be naturally derived, whereby the fat is separated or fractionated from the original food source. Sometimes the MCTs may be blended with long-chain triglycerides. It’s also possible to buy MCT oil that is 100% synthetically made. The benefits of MCT oil include: May lower calorie intake May boost energy May promote fat burning May optimise body composition May support a ketogenic diet May be anti-microbial May support gut health May help blood sugar management Discover our full range of health benefit guides, including the benefits of coconut oil, and learn all about bulletproof coffee. 8 potential health benefits of MCT oil 1. May lower calorie intake One of the benefits of MCT oil is its ability to promote fullness and curb cravings. This helps reduce appetite and makes it easier to stay in a calorie deficit, potentially improving weight loss. That said, some research suggests a contradictory effect, reporting MCT oil may actually stimulate hormones associated with hunger, such as grehlin and neuropeptide Y – exactly why this requires more research. 2. May boost energy MCTs are absorbed differently to long-chain fats; they are absorbed intact from the small intestine – without the need for bile or pancreatic enzymes – and, as such, are used directly for energy. For this reason, they are a popular choice for sports people and athletes, and may even be used in infant formulations for premature babies. 3. May promote fat burning Because MCT oil is metabolised differently, it helps promote fat-burning by increasing heat production (thermogenesis), fuelling the body more efficiently and keeping the body in ketosis – a state where the body burns fat for energy instead of carbs. 4. May optimise body composition MCT oil is said to help reduce fat deposition and, in particular, abdominal belly fat. By doing so, it may improve waist to hip circumference, total body fat and subcutaneous and visceral fat. However, more research is needed to determine the amount necessary to achieve these benefits. 5. May support a ketogenic diet A ketogenic diet is a very low-carb, high-fat diet with moderate amounts of protein. It is designed to induce a metabolic state called ketosis. Many of us associate a keto diet with weight loss, but therapeutically, it has a long history of use for drug-resistant epilepsy. MCT fats are more ketogenic than their long-chain equivalents, which in practice means a keto diet that includes them may allow more carbs and protein – likely to improve the diet’s palatability and compliance. 6. May be anti-microbial MCT oil appears to inhibit the growth of some bacteria. The fatty acid known as lauric acid appears to be the most effective, although capric and caprylic acids were also seen to be inhibitory to a lesser extent. 7. May support gut health MCTs are absorbed without the need for bile or pancreatic enzymes, making them a useful dietary inclusion for those with fat malabsorption. Thanks to their anti-microbial and anti-fungal properties, the inclusion of MCT oil in the diet may improve the composition of the gut microbiome. However, it should be noted that the majority of research in this area has been conducted using animal models or in vitro (using test tubes). 8. May help blood sugar management MCT oil helps stabilise blood sugar and improves sensitivity to the blood sugar hormone insulin. Improved insulin sensitivity helps support metabolic health and manage blood glucose levels, making weight management more effective. How to use MCT oil for weight loss MCT oil has no taste or smell, so it can be mixed with a variety of foods and drinks, including salad dressings, smoothies and coffee, or taken off the spoon. It can also be used as a cooking oil, although temperatures should be kept below 150C. Alternatively, MCT oil can be taken as a supplement in either capsule or powder form. If you have an underlying health condition such as poorly managed diabetes, speak with your GP – MCT oil taken in excess or for long periods may have side effects. There’s no recommended dosage or upper limit for MCT oil, although some researchers suggest a safe upper limit for adult intake may be 60-100ml daily (4-7 tablespoons). It is always advisable to start on a low dose of 1-2 tsp per day and gradually increase to assess your body’s tolerance. Side effects of MCT oil Excessive intake of MCT oil has been associated with gut disturbances, including cramping, bloating and diarrhoea. While some studies suggest MCT oils may be beneficial for certain liver conditions, there’s evidence suggesting that over time, high intakes may result in the build-up of fatty deposits. Although saturated fats have been associated with the risk of heart disease, studies suggest that, when included in moderate amounts, MCTs do not adversely affect cardiovascular risk factors. Overall, is MCT oil good for you? MCT oil can be a useful source of energy, especially for those with fat malabsorption issues. For the weight conscious, MCT oil can be useful for fat loss, given it promotes ketosis, boosts metabolism and may help manage appetite. If fat loss is your primary goal, you may wish to consider a low-carb or ketogenic diet and include MCT oil to enhance the diet’s fat-burning potential and support your weight loss goals. Enjoyed this? Read more of our health guides: How to get the most out of supplements Is saturated fat bad for you? Weight loss hub What supplements should I take? How much fat should I eat each day Best supplements for energy Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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 multivitamins and minerals 2025 – tried and tested
What are the best multivitamin and mineral supplements, and are they worth it? Find out who may benefit from taking a multivitamin, and which nutrients should be included in a multi
A multivitamin and mineral refers to a supplement that blends vitamins, minerals and sometimes other health-promoting ingredients. There is no set list of ingredients, and these can vary from brand to brand – this can be an issue, as it’s difficult to compare products with different formulations. Do I need to take a multivitamin? First and foremost, you should be eating a balanced and varied diet in order to get the important vitamins and minerals our bodies need to perform at their best. Vitamins D, C and K, iron, fibre, zinc and omega-3, to name a few, are all essential for good mental and physical health. However, due to a range of factors, national surveys show that we are consistently falling short of recommended intakes. Over time, this may be a risk factor for chronic disease, especially for the elderly. So, it may be wise to top up with a well-chosen supplement. There are many high-street multivitamin and minerals (multis) available, which are generally considered safe. While supplements are never a substitute for poor diet, there is some evidence to suggest they help to reduce the nutritional gap. Whether or not to supplement with a multi can be a difficult decision, especially given that some studies suggest supplementation is not associated with improved health outcomes. One of the issues here is that studies tend to use different definitions for a multi, as well as varying doses of nutrients, combined with formulations that are subject to frequent change, all of which makes comparison difficult. Discover more in our guide: do supplements work? Best multivitamins at a glance JUMP TO REVIEWS Best multivitamin tablets Best multivitamin for meeting daily recommended values: Swallow Daily Multivitamin, £30 Best one-a-day multivitamin: HealthSpan Gold A-Z multivitamin, £15.99 Best multivitamin for women: Dr Vegan Women's ProMulti, £28.99 Best all-rounder multivitamin tablet: Higher Nature Advanced multi, £19.95 Runner-up multivitamin tablet: Centrum Advance, £4.27 Best budget multivitamin tablet: Healthspan Multivitality Pro, £18.99 Best multivitamin capsules Best all-rounder multivitamin capsule: Viridian High-5, £10.80 Runner-up multivitamin capsule: Heights Vitals, £40 Best chewable multivitamins Best multivitamin gummy: Weightworld multivitamin gummies, £16.49 Best chewable multivitamin: Centrum chewables, £8.50 Jump to: Best multivitamins to buy in 2025 Who might benefit from a multivitamin? Which nutrients are important in a multivitamin? What makes a good multivitamin? How we tested multivitamins All multivitamins were tested against a clear set of criteria, with detailed notes recorded during the process. We included samples from various brands, with a range of price points to suit different budgets. The key areas we assessed were: Taste and flavour: for gummies and liquids, we noted whether the flavour and texture were pleasant and suitable for daily use, without leaving an artificial aftertaste Nutrient profile: each product was examined to see which vitamins and minerals were included, the amounts provided per daily dose, and how those levels compared to the Nutrient Reference Values (NRVs). We also considered whether the nutrients were in forms that are easily absorbed by the body Additives: ingredient lists were reviewed for unnecessary extras such as preservatives, artificial sweeteners or colourings, with preference given to products that kept formulations simple Dietary requirements: we checked whether each supplement was suitable for specific dietary needs, including vegetarian, vegan and gluten-free options Value for money: cost per daily dose was compared across products, weighing price against nutrient quality, formulation and overall ease of use Best multivitamins to buy in 2025 Best multivitamin tablets Swallow Daily Multivitamin Available from Swallow (£30) Best multivitamin for meeting daily recommended values Price per day: (recommended dose) 84p Star rating: 5/5 What our testers find most impressive about this supplement is that it meets the recommended dosage for each nutrient, including vitamins C, D3, E, B12, zinc, iron and more. Available from: Swallow (£30) HealthSpan Gold A-Z multivitamin Available from HealthSpan (£15.99) Best one-a-day multivitamin Price per day: (recommended dose) 13p Star rating: 5/5 Suitable for vegans, these multivitamins provide 100% of the nutrient reference value for most key vitamins and minerals, though calcium and magnesium are present at lower levels. Some nutrients are not in their most bioactive forms but the overall formula covers a broad spectrum. One-a-day tablets are easy to remember and the packaging is recyclable, arriving in tamper-proof blister packs. The tablets are quite large but can be split in half if needed and have no flavour or smell. They offer good value for money and backed by a money-back guarantee. Available from: HealthSpan (£15.99) Dr Vegan Women's ProMulti Available from Dr Vegan (£28) Best multivitamin for women Price per day: (recommended dose) 93p Star rating: 5/5 Two capsules a day are easy enough to incorporate into a daily routine, and the standard-sized capsules are tasteless with a slight biscuit-like scent. The formula is vegan and free from gluten, dairy, lactose, soya and wheat. With a comprehensive nutrient profile, including high levels of B vitamins, vitamin D3, K2, C and key minerals, it covers most daily requirements, though iron is not included. Packaging is plastic-free and home compostable, making it an environmentally friendly choice. A 60-day money-back guarantee is also offered. Available from: Dr Vegan (£28) Higher Nature Advanced multi Available from Body Kind (£15.96), Higher Nature (£19.95), Amazon (£19.95) Best all-rounder multivitamin tablet Price per day: (recommended dose) 44p Star rating: 4/5 Providing 26 essential micronutrients in their optimal absorbable forms, this vegan-friendly formula is high-potency and offers the additional benefits of live probiotic bacteria. This product offers good value, given you can typically expect to pay a little more for products that include chelated minerals, and with vitamins that are better absorbed and used by the body. That said, these tablets are large and our tester found them difficult to take. Available from: Body Kind (£15.96) Higher Nature (£19.95) Amazon (£19.95) Centrum Advance Available from Amazon (£4.50), Boots (£10.50), Superdrug (£15.49) Runner-up multivitamin tablet Price per day (recommended dose): 23p Star rating: 4/5 Providing a good balance of nutrients, many of which are at 100% NRV, this one-a-day tablet is quite large, but has a pleasant ‘fruits of the forest’ aroma, with no aftertaste. The product does contain additives, including a synthetic colourant. Available from: Amazon (£4.50) Boots (£10.50) Superdrug (£15.49) Healthspan Multivitality Pro Available from Healthspan (£18.99), Amazon (£19.99) Best budget multivitamin tablet Price per day (recommended dose): 19p Star rating: 4/5 This balanced formulation provides a full complex of the vitamin B group, as well as vitamins A, D, E and C, as well as most key minerals, many of which are present at 100% of the NRV. The product is also enhanced by the addition of two strains of beneficial probiotic bacteria. Our tester found the one-a-day vegan tablet large, but its shape eased swallowing. This was the most cost-effective product in our trial. Available from: Healthspan (£18.99) Amazon (£19.99) Best multivitamin capsules Viridian High 5 Available from Body Kind (£10.80), Viridian (£10.80) Best all-rounder multivitamin capsule Price per day (recommended dose): 35p Star rating: 4.5/5 Named to reflect the higher levels of vitamin B5 in this product, this vitamin may help reduce tiredness and fatigue. Our tester found the one-a-day capsule easy to fit into their lifestyle and pleasant enough to take. The vegan-friendly formulation includes nutrients in their active and bioavailable forms, making this excellent value for money. Available from: Body Kind (£10.80) Viridian (£10.80) Heights Vitals Available from Heights (£40) Runner-up multivitamin capsule Price per day (recommended dose): £1.33 Star rating: 3.5/5 Delivered in a delayed-release capsule to maximise nutrient absorption, two capsules provide 20 essential micronutrients, along with omega-3 fatty acids in a vegan-friendly form. This is the most expensive product in our trial, although the manufacturer does offer a 30-day money-back guarantee. Our tester disliked the aftertaste, which made the two capsules per day less appealing. Expiry and batch number details are difficult to locate on the packaging. Available from: Heights (£40) Best chewable multivitamin Weightworld multivitamin gummies Available from WeightWorld (£16.49), Amazon (£19.98) Best multivitamin gummy Price per day (recommended dose): 25p Star rating: 4/5 Gummies and chewables tend not to supply a full spectrum of nutrients, but this product offers a reasonable balance, with the exception of some B vitamins, calcium and iron. Our tester found the gummies to be overly sweet, and described the flavour as being reminiscent of strawberry laces. The product is supported by a full money-back guarantee. Available from: WeightWorld (£16.49) Amazon (£19.98) Centrum fruity chewables Available from Pharmacy2U (£7.99), Superdrug (£7.99), Boots (£8.50) Best chewable multivitamin Price per day (recommended dose): 54p Star rating: 3.5/5 For those who find tablets and capsules difficult to take, a chewable or gummy supplement may be a good solution. Like other products of this type, this fruity chewable contains sweeteners (xylitol and aspartame) to help improve its palatability. The product provides a good range of vitamins and minerals, including iron. Our tester found the citrussy berry flavour pleasant, but did comment that two chewables a day ‘seemed quite a lot’. Contains E numbers. Available from: Pharmacy2U (£5.99) Superdrug (£7.99) Boots (£8.50) Who might benefit from a multivitamin? If your diet isn’t as good as it could be, perhaps because of a food intolerance, allergy or following a restricted form of eating, a multi may act as a nutritional safety net. In summary, a supplement may be useful for those who: Have an intolerance or allergy to foods like eggs, dairy or wheat Follow a plant-focused diet, avoiding all meat and animal derived products Follow a restricted diet for cultural, ethical or religious reasons Have a poor appetite or problems with chewing or swallowing Are planning a pregnancy or are pregnant Are over 65 years old and may be experiencing a decline in the absorption of some nutrients Which nutrients are important in a multi? A basic adult multi will provide the most important micronutrients, including vitamin A; the vitamin B group (including folic acid and B12); vitamins C, D, and E; and key minerals, which may include iron, iodine and zinc. These are likely to be present in amounts up to 100% of the recommended daily amount (or nutrient reference value, NRV). Calcium is usually present in lower quantities, because otherwise the one-a-day tablet or capsule would be too large (or the dose would need to be split into two or more per day). Other minerals like potassium are often kept low to avoid drug-nutrient interactions. Check that the product you choose includes vitamins, such as the B group and vitamin C, as these are water-soluble and not stored in the body, so we need to have a regular intake. Others, like vitamin D, are hard to get in adequate amounts from the diet, which is why UK guidelines suggest we consider a supplement of 10mcg from the months of October through March. It is worth remembering that exceeding 100% of the daily value of some nutrients may not be helpful – this is because micronutrients – like vitamins A, D, E, and K – can build up in the body and may pose a toxicity risk. This means that if you are taking a high-potency multi along with other supplements, you should check you are not taking too much. When you’re selecting a multi, consider your age and gender. This is especially relevant for children, who need different levels of nutrients depending on their stage of growth. For adults, vitamins and mineral needs may increase from mid-life onwards – for example, premenopausal women need more iron, while older adults may need more calcium, vitamin D and B6. A complete A-to-Z formulation may include additional micronutrients, such as vitamin K, selenium, boron and chromium. These products are often too large to create a single tablet or capsule, so the recommended dose may be two or more per day. What makes a good multivitamin? The best supplements will provide nutrients in their most bioavailable form; for example, vitamin E is most active in its natural form (d-alpha tocopherol). Similarly, vitamin D may more effectively maintain blood vitamin D levels when taken as vitamin D3 (cholecalciferol). Minerals that are chelated with amino acids – for example, zinc citrate – are also better absorbed, though the product may be more expensive and the minerals may be included at lower levels. Where the vitamin B group is included, look for a product that ideally provides all eight of these vitamins. This is because each B vitamin plays a unique role in the body, and they also work together to support bodily functions. Easily absorbed versions include vitamin B6 as ‘pyridoxal-5-phosphate’ and folic acid as ‘5-methyltetrafolate’. Enhanced products, which are likely to be more costly, may include additional ingredients such as beneficial probiotic bacteria, omega-3 fatty acids, antioxidant plant compounds (such as bioflavonoids) or herbal extracts like ginseng. For those on a vegetarian or vegan diet, check that the product is suitable for your needs – this means nutrients should be sourced from plant extracts, algae, lichen, yeasts and/or bacterial fermentation. Always keep supplements out of the reach of children. Unless otherwise stated, we tested products available in the UK market that are suitable for adults. Always check the product label and ingredients before purchase. If you're pregnant or breastfeeding, taking prescribed medication or have a medical condition, refer to your GP or pharmacist to ensure the product you choose is appropriate for you. More multivitamins tried and tested Centrum multi gummies: 3.5/5, Amazon (£12.24) Read more health and wellbeing reviews Best magnesium supplements Best iron supplements Best vitamin D supplements Best pre-workout supplements Best creatine supplements Best omega-3 supplements Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Best vitamin B12 supplements 2025 - tried and tested
Good Food tested a range of vitamin B12 supplements to help you find the best option for energy, nerve function and overall health, especially for plant-based diets
Vitamin B12 is an essential nutrient that's vital for energy production, red blood cell formation, nerve function and DNA synthesis. While many get enough from a balanced diet, certain groups of people may need supplementation, including those on plant-based diets, individuals over 50 or people with specific medical conditions. Deficiency symptoms can include fatigue, mood changes, memory issues and, in severe cases, anaemia or nerve damage. Vitamin B12 supplements come in various forms – such as tablets, capsules, sprays and gummies – to suit different preferences. Key considerations include the type of B12, dietary compatibility, cost and additional nutrients. Options range from budget-friendly tablets to convenient on-the-go sprays, ensuring there’s a supplement for every need. We’ve tried and tested effective and reliable vitamin B12 supplements, evaluating their format, absorption, value and suitability for diverse dietary requirements. By choosing a supplement that aligns with your needs, you can support your body’s vital functions and maintain optimal health. Best vitamin B12 supplements at a glance JUMP TO REVIEWS Capsules Best high-strength vitamin B12: Dr Vegan Vitamin B12, £9.99 Best vitamin B12 capsule for vegans: Viridian High Potency B12 capsules, £13.30 Runner-up vitamin B12 capsule for vegans: Wild Nutrition Food Grown Vitamin B12 Plus, £17.50 Best tasteless vitamin B12 capsule: Zooki Vitamin B12 capsules, £24.99 Tablets Best vitamin B12 supplement: ZipVit vitamin B12 1000mcg, £7.29 Best value vitamin B12: Vitabright Dual Active B12 1000mcg, £5.99 Best budget vitamin B12: Holland & Barrett Slow-Release Vitamin B12 1000mcg, £17.99 Liquids Best overall vitamin B12: Viridian – Liquid B12, £18.65 Best vitamin B12 for on the move: Zooki – Vitamin B12 Strawberry, £49.99 Oral Sprays Best vitamin B12 for digestive issues: BetterYou Boost 1200mcg B12 Daily Oral Spray, £8.95 Gummies Best chewable vitamin B12: Novomins Vitamin B12 Gummies (BB complex with 1000mcg vitamin B12), £19.99 Jump to section: Best vitamin B12 supplements to buy in 2025 Why do we need vitamin B12? How much vitamin B12 do I need? What should I look for on the label? How to use vitamin B12 supplements safely? Who might benefit from using a vitamin B12 supplement? Who shouldn't take vitamin B12 supplements? Is it possible to take too much vitamin B12? How to choose a vitamin B12 supplement What we looked for in vitamin B12 supplements All vitamin B12 supplements were assessed against the same set of criteria, with detailed notes recorded during the process. We included products from a range of manufacturers in different formats - tablets, capsules, gummies and sprays - and at a variety of price points to reflect the options available. We focused on the following areas: Taste and texture: for gummies and sprays, we noted whether the flavour was pleasant and the texture easy to consume Form of vitamin B12: we checked whether the B12 was provided in an effective form, such as methylcobalamin or cyanocobalamin, and if it was combined with other nutrients that might support its function Nutrient profile: each product was examined for the amount of vitamin B12 per daily dose and how this compared with the Nutrient Reference Value (NRV) Additives: ingredient lists were reviewed for bulking agents, preservatives, artificial sweeteners or colourings, with simpler formulations highlighted Dietary requirements: we checked whether products were suitable for vegetarians, vegans or those following gluten-free diets Value for money: cost per daily dose was compared across products, weighing price against dosage, formulation and overall quality Why you can trust Good Food reviews Our review of vitamin B12 supplements was created with input from a qualified nutritionist, who guided us on the most effective forms of B12, such as methylcobalamin and cyanocobalamin, and how they’re best absorbed by the body. We also considered whether products included other nutrients, like folate, that can support B12’s role in energy and overall health. Practical details were just as important: our testers noted how easy the supplements were to take day to day, whether that was a spray, capsule, tablet or gummy and if the cost felt reasonable for the strength and quality provided. As with all Good Food reviews, results weren’t shared with manufacturers or retailers before publication and no payment was accepted in exchange for positive coverage. That means the advice you’ll find here is independent, expert-informed and designed to help you choose a supplement that works for you. Best vitamin B12 supplements to buy in 2025 Vitamin B12 capsules Dr Vegan vitamin B12 Available from Dr Vegan (£9.99) Best high-strength vitamin B12 Price per day: 33p Star rating: 5/5 These tiny capsules make daily B12 supplementation simple. There’s a faint bitter smell, but no flavour once swallowed. The compostable pouch is easy to open and reseal. Each capsule contains a high-strength dose of methylcobalamin – the most bioavailable form of B12 – to support energy and absorption. Developed by nutritionists, the vegan and allergen-free formula offers strong quality and value at around 33p per day. Available from: Dr Vegan (£9.99) Viridian High Potency B12 Capsules Available from Amazon (£13.29), Viridian (£13.30) Best vitamin B12 capsule for vegans Price per day: 22p Star rating: 4.5/5 With active forms of vitamin B12 in a base of spirulina, alfalfa and bilberry, our testers found these small capsules easy to swallow with no taste or smell. Well suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives. Available from: Amazon (£13.29) Viridian (£13.30) Wild Nutrition Food Grown Vitamin B12 Plus Available from Amazon (£17.50), Content Beauty (£18) Runner-up vitamin B12 capsule for vegans Price per day: 58p Star rating: 4.5/5 This naturally derived food grown vitamin B12 is combined with beetroot powder to enhance its effects. This company prides itself on the use of ingredients from ethical sources. Available from: Amazon (£17.50) Content Beauty (£18) Zooki Vitamin B12 Capsules 2500mcg Available from Bodykind (£24.99) Best tasteless vitamin B12 capsule Price per day: 83p Star rating: 4/5 These easy to swallow capsules had no after-taste, supplied vitamin B12 as methylcobalamin, and in a liposomal form that the manufacturer claims enhance absorption. Available from: Bodykind (£24.99) Vitamin B12 tablets ZipVit vitamin B12 1000mcg Available from ZipVit (£7.29), Amazon (£7.49) Best vitamin B12 supplement Price per day: 0.02p Star rating: 5/5 This high-strength formula provides 1100mg of methylcobalamin, a natural form of B12, all for a a very reasonable price. If you're looking to increase your intake but you have a tight budget, this would be a good option. Available from: ZipVit (£7.29) Amazon (£7.49) Vitabright Dual Active B12 1000mcg Available from Amazon (£5.99), Vitabright (£12.99) Best value vitamin B12 Price per day: 22p Star rating: 4/5 Combining the two natural and active forms of vitamin B12, these small tablets are easy to swallow and free from added colours, flavours and preservatives. With a 100% money back guarantee, you can try the product to ensure you see the benefits. Available from: Amazon (£5.99) Vitabright (£12.99) Holland & Barrett Slow-Release Vitamin B12 1000mcg Available from Holland & Barrett (£16.49) Best budget vitamin B12 Price per day: 13p Star rating: 3.5/5 One of the most cost effective of the products we sampled. This product provides time-released vitamin B12, as cyanocobalamin. The tablets are small and easy to swallow. Available from: Holland & Barrett (£16.49) Vitamin B12 liquids Viridian Liquid B12 50ml Available from Viridian (£18.65), Bodykind (£18.65) Best overall vitamin B12 Price per day: 36p Star rating: 4.5/5 The natural orange flavour makes this product pleasant to take either directly under the tongue or in a cold drink. The vegan formulation includes two active forms of vitamin B12 in a glycerine base to ease absorption. Our testers rated this ethical brand highly and liked the 100% money back guarantee that allows you to try the product, and others in the range. Available from: Viridian (£18.65) Bodykind (£18.65) Zooki B12 Strawberry (sachets) Available from Victoria Health (£24.99 for two week supply), Zooki (£49.99 for one month supply) Best vitamin B12 for on the move Price per day: 83p Star rating: 3.5/5 Supplied in a portable sachet, the contents of which can be consumed in a multitude of ways, making this a convenient alternative to tablets or capsules. Our testers were divided on the taste with some preferring to add to a drink or food, rather than taking directly. Available from: Victoria Health (£24.99 for two week supply) Zooki (£49.99 for one month supply) Vitamin B12 oral sprays BetterYou Boost 1200mcg B12 Daily Oral Spray Available from BetterYou (£7.99), Amazon (£8.95), Victoria Health (£12.45) Best vitamin B12 for digestive issues Price per day: 26p Star rating: 4.5/5 Designed to bypass the digestive system, just four sprays into the inner cheek delivers 1200mcg of vitamin B12 to the bloodstream. Our testers loved the taste and flavour of the product, and found the four recommended sprays conveniently supported dividing the dose through the day. Available from: BetterYou (£7.99) Amazon (£8.95) Victoria Health (£12.45) Vitamin B12 gummies Novomins Nutrition – Vitamin B12 Gummies Available from Amazon (£19.99), Novomins (£19.99) Best chewable vitamin B12 Price per day: 60p Star rating: 3.5/5 Vitamin B12, as cyanocobalamin, is combined with other vitamins from the B group to support energy levels. Our tester commented on the strong fruity smell, but found the flavour acceptable. The product is both vegan and gluten-free. Available from: Amazon (£19.99) Novomins (£14.39) Why do we need vitamin B12? Vitamin B12 is a water-soluble vitamin that is important for proper red blood cell formation, for nerve function and DNA synthesis. A deficiency may lead to anaemia, neurological problems, low mood and depression, as well as confusion. How much vitamin B12 do I need? The NHS website advises that adults (aged 19-64 years) need about 1.5mcg per day. If you eat plenty of meat, fish and dairy foods its likely you’ll get plenty from your diet. However, certain groups of people may need to consider a supplement. Most supplements provide significantly more than the daily amount suggested by the NHS – this is because vitamin B12 is water-soluble and, as such, poorly absorbed by the body. Some studies estimate that absorption may be as low as 1.3% from a 1000mcg dose, which is why you are likely to see supplements offering high doses. What should I look for on the label? Vitamin B12 comes in several forms: Cyanocobalamin Adenosylcobalamin Methylcobalamin The natural forms of B12, that are identical to the forms found in our bodies and food, are adenosylcobalamin and methylcobalamin, and these are the active forms. While cyanocobalamin is a synthetic form and used in food fortification and some supplements. Although studies suggest all three forms are well absorbed, better retention appears to be achieved with the natural forms of vitamin B12. This means if you are addressing a B12 deficiency, check product labels for vitamin B12 in the form of methylcobalamin or adenosylcobalamin. On product labels you will see the dose presented as a percentage of the nutrient reference value (NRV). The NRV is a guidance level set by the European Union and is used for the purposes of food (and supplement) labelling – the figure set for vitamin B12 is 2.5mcg. How to use vitamin B12 supplements safely Unless you follow a restricted diet or are vegan it is likely that you’ll be eating vitamin B12-rich foods, but the issue may be how well you absorb and utilise it. This is where supplementation may help. Vitamin B12 is generally well tolerated and safe for most people, however, as with any supplement regime, if you have concerns or questions regarding the dose you should take, check with your GP first. Who might benefit from using a vitamin B12 supplement? Those unable to enjoy a varied and balanced diet or have a compromised digestive system – for example, if you have a diagnosed medical condition such as coeliac disease, Crohn's disease or you are elderly. Strict vegans who do not include two to three servings of fortified foods in their daily diet – for those following a largely plant-based diet, foods that are fortified with vitamin B12, such as nutritional yeast, plant milks, spreads and breakfast cereals, make valuable additions to your diet. If you are pregnant and are concerned that you may be at risk of low levels, refer to your GP, because low levels may increase your baby’s risk of a neural defect. Those on certain prescribed medications, such as the long-term use of antacids and metformin, may be at risk of lower levels of B12 and should seek advice from their GP. Who shouldn’t take vitamin B12 supplements? Those with a sensitivity or allergy to vitamin B12, cobalt or any other ingredients. If you are taking certain prescribed medication or chemotherapy, check with your GP or pharmacist to ensure this supplement is appropriate for you. Is it possible to take too much vitamin B12? Vitamin B12 is generally considered safe and the body will excrete excess amounts through the urine. However, only very small amounts are needed and, although there’s limited evidence to suggest what effects high doses may have, you should avoid taking too much as this may be harmful. However, taking 2mg (2000mcg) or less each day is unlikely to do any harm. How to choose a vitamin B12 supplement Source wisely – buy from a reputable company Check the product delivers an effective dose (you can check recommended daily intake – also known as NRV – together with the safe upper level guidance for most nutrients here Check the product carries a batch number and expiry date Choose a formulation suitable for your age and gender Take only as directed on the label Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best vitamin C supplements Best joints supplements Best biotin supplements Best multivitamins Related content What is vitamin B12 good for? Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Best iron supplements 2025 – tried and tested
We looked at a sample of the leading iron supplements – from sprays to gummies, capsules to tablets – to find which product might suit you best
Iron is a vital mineral that plays a central role in several key bodily functions, including the transport of oxygen in the blood, energy production, and supporting the immune system. Ensuring that iron levels remain within a healthy range is essential, as a deficiency can result in symptoms such as tiredness, a pale complexion, reduced resistance to infections, and, in more severe cases, iron-deficiency anaemia. Most people can meet their iron requirements through a balanced diet that includes iron-rich foods. Sources such as red meat (up to 70g per day), liver and plant-based options like lentils, kidney beans, kale and spinach are all valuable contributors. However, some groups - including menstruating women, pregnant people and those with restricted diets - may find it more challenging to maintain adequate iron levels and could benefit from supplementation. To help you find the most suitable option, a range of iron supplements has been tested, covering tablets, capsules, liquids, sprays and gummies. Each format has its own advantages, whether you are looking for convenience, gentleness on the stomach, or suitability for specific dietary needs. Read on to discover which iron supplements performed best, how to use them safely, and who might benefit from including an iron supplement in their daily routine. For more on iron, read on for how to use iron supplements safely, who might benefit from an iron supplement and how to choose an iron supplement below. Find out more about a high-iron diet. Best iron supplements at a glance JUMP TO REVIEWS Best iron tablets: Best iron supplement overall: Vitabright Gentle Iron Bisglycinate 28mg, £9.99 Best iron supplement for vegans: JS Health Iron+, £16.99 Best iron capsules: Best value iron supplement: Holland & Barrett Gentle Iron 20mg, £3.79 Best capsule iron supplement: Iron Zooki capsules, £19.49 Best iron liquid: Best liquid iron supplement: California Gold Liquid Iron, £11.06 Best iron supplement for vegetarians: Floradix liquid iron & vitamin formula, £15.75 Best iron supplement for convenience: Zooki Iron sachets, £29.99 – two week supply Best iron sprays: Best iron supplement for digestive issues: BetterYou Iron 10mg Oral Spray, £14.95 Best iron gummies: Best chewable iron supplement: Novomins – Iron Gummies, £19.99 Jump to section: Best iron supplements to buy in 2025 Why do we need iron? How much iron do I need? What should I look for on the label? How to use iron supplements safely Who might benefit from an iron supplement? Who shouldn't take iron supplements? Is it possible to take too much iron? How to choose an iron supplement Why you can trust Good Food reviews You can trust our reviews because every iron supplement featured here was tested by a qualified nutritionist with first-hand experience of assessing nutritional products. Each supplement was assessed for dosage, formulation, ease of taking, taste and value for money, alongside whether it met specific dietary needs such as vegan or being free from allergens. Our nutritionist also considered how well each product supports iron intake in the context of a balanced diet, drawing on clinical knowledge to highlight safety and effectiveness. As with all Good Food reviews, we don’t share results with manufacturers or retailers before publication, and we never accept payment for positive coverage. That means the recommendations you see here are based purely on expert testing and independent judgment. What we looked for in iron supplements All iron supplements were tested against the same rigorous criteria to make results fair and comparable. Each product was tried and evaluated using our trusted matrix format, with detailed notes recorded during testing. We included a wide selection of formats – from tablets and capsules to gummies, liquids and sprays – and chose products at different price points to reflect a range of budgets. Here’s what we looked at: Taste and flavour: For products with a flavour (such as liquids, sprays or gummies), we noted whether they were pleasant and easy to take day to day. Form of iron: We checked which form of iron was used – for example, ferrous bisglycinate or ferrous fumarate – and considered whether it was likely to be well absorbed and less prone to causing side effects like stomach upset. We also noted if the supplement included other nutrients, such as vitamin C, that can aid absorption. Nutrient profile: We assessed the amount of iron provided per daily dose and compared it with the nutrient reference value (NRV), noting where supplements offered significantly more or less than recommended. Additives: We examined the ingredient lists for extras such as preservatives, artificial sweeteners or colourings, highlighting products that kept things simple. Dietary requirements: Suitability for specific diets was factored in, including whether a supplement was vegan, vegetarian or free from common allergens. Value for money: Finally, we compared each supplement on a cost-per-day basis, weighing up price against dosage, formulation and overall quality. Best iron supplements to buy in 2025 Best iron tablets Vitabright Gentle Iron Bisglycinate 28mg Available from Amazon (£8.99), Vitabright (£12.99) Best iron supplement overall Price per day: 14p Star rating: 4.5/5 Providing 200% of your NRV from the suggested two tablets a day, this product offers the flexibility to reduce the dose as and when needed. Iron is provided in an easy to absorb form. Our testers found this product easy to take, gentle on the stomach and excellent value for money. Available from: Amazon (£8.99) Vitabright (£12.99) JS Health Iron+ Available from JSHealth (£13.60) Best iron supplement for vegans Price per day: 57p Star rating: 4/5 With iron levels exceeding the NRV (171%), B vitamins including folate, as well as vitamin C this is a good all-rounder. The easy-to-absorb form of iron is gentle on the digestive system and the additional nutrients help support energy levels and enhance iron absorption. However, testers reported the smell of the product ‘a little off-putting’. Available from: JSHealth (£13.60) Best iron capsules Holland & Barrett Gentle Iron 20mg Available from Holland & Barrett (£9.49) Best value iron supplement Price per day: 10p Star rating: 4.5/5 One of the most cost-effective of the products we sampled. This product provides iron at levels exceeding the NRV (143%) and in an easy to absorb form that is gentle on the stomach. Available from: Holland & Barrett (£9.49) Iron Zooki capsules Available from Healf (£19.49), Bodykind (£19.99) Best capsule iron supplement Price per day: 83p Star rating: 3.5/5 These easy-to-swallow capsules had no aftertaste, supplied iron in excess of the NRV (143%), delivered in a liposomal form that the manufacturers claim enhances absorption. Available from: Healf (£19.49) Bodykind (£19.99) Best iron liquid California Gold Liquid Iron Available from iHerb (£6.64) Best liquid iron supplement Price per day: 52p Star rating: 4/5 Our testers liked the taste of this liquid iron and found the 1 teaspoon a day easy to fit into their day. Suitable for vegans, the product contains no additives or preservatives. It supplies an easy-to-absorb form of iron and was more palatable than some of the other liquid products we trialled. Available from: iHerb (£6.64) Floradix liquid iron & vitamin formula (250ml) Available from Holland & Barrett (£11.61), Superdrug (£14.99), Boots (£15.75) Best iron supplement for vegetarians Price per day: £1.04 Star rating: 3.5/5 With herbal extracts, this liquid iron is combined with B vitamins and vitamin C to provide an all-round energy tonic. Being a natural product, without preservatives and additives, it must be refrigerated once opened and used within the specified time. Our testers liked the aromatic smell but were less keen on the taste and flavour. Available from: Holland & Barrett (£11.61) Superdrug (£14.99) Boots (£15.75) Zooki Iron sachets Available from Boots (£29.99 - two week supply) Best iron supplement for convenience Price per day: 83p Star rating: 3.5/5 Supplied in a portable sachet – the contents of which can be consumed in a multitude of ways – our testers found this a convenient alternative to tablets or capsules. With vitamin C included in the formulation, iron absorption may be enhanced. Our testers were divided on taste concluding that if intense fruity, sweet flavours are to your liking this innovative form of supplementation may be for you. Available from: Boots (£29.99 - two week supply) Best iron sprays BetterYou Iron 10mg Oral Spray Available from Amazon (£8.35), Boots (£10.80), BetterYou (£14.95), Victoria Health (£14.95) Best iron supplement for digestive issues Price per day: 47p Star rating: 4/5 Designed to bypass the digestive system, just four sprays into the inner cheek delivers 10mg of iron (71% NRV) to the bloodstream. Our testers found the product convenient and portable but reported mixed views on the sweet taste and flavour. Available from: Amazon (£8.35) Boots (£10.80) BetterYou (£14.95) Victoria Health (£14.95) Best iron gummies Novomins – Iron Gummies Available from Amazon (£14.99), Novomins (£19.99) Best chewable iron supplement Price per day: 33p Star rating: 4/5 ‘Pleasant tasting, sweet flavour’ were comments made by our testers about this sugar-free product. Two gummies a day supply in excess of the NRV (143%) from a bio-available form of iron. While gummies are inevitably higher in additives, they are a useful alternative if you struggle to take tablets or capsules. Available from: Amazon (£14.99) Novomins (£19.99) Why do we need iron? Iron is important for making red blood cells, these cells carry oxygen around the body and help keep us energised. Iron is also needed for growth and development and for making hormones. Low levels of iron may lead to iron-deficiency anaemia, however, the majority of us should be able to get the iron we need from a varied, balanced diet. How much iron do I need? This depends on your age, gender, life stage, and any health or dietary issues you might have. The Nutrient Reference Value or NRV (average recommended daily amount) of iron is 14mg for women and girls of reproductive age, with lower levels (8.7mg) needed for men and post-menopausal women. What should I look for on the label? Make sure you’re checking the amount of ‘elemental iron’ on the product label – this figure represents the amount of iron on its own and not when it is combined with another ingredient. If you’ve been advised to take an iron supplement check with your GP or a pharmacist about the daily dose you should be taking, although 17mg or less per day is unlikely to cause harm. How to use iron supplements safely Speak to your GP or a registered dietician to assess your need for an iron supplement. This is important because signs of iron overload are very similar to those of low levels. Who might benefit from using an iron supplement? Those most at risk of low iron levels include menstruating women, mums-to-be, those with a gastric disease or on a limited diet as well as children who are growing rapidly. Who shouldn’t take iron supplements? There are a number of reasons why an iron supplement may be inappropriate these include, but are not limited to: If you have another type of anaemia that is not affected by iron Have a condition called haemochromatosis Have a condition that affects red blood cells such as sickle cell anaemia or thalassemia Have a stomach ulcer or irritable bowel disease Are having repeated blood transfusions Is it possible to take too much iron? Yes - very high doses can be fatal, especially for children so always keep iron supplements out of their reach – this is especially relevant for products that taste nice, such as gummies. How to choose an iron supplement Source wisely and buy from a reputable company. Choose a formulation suitable for your age and gender. Check the product delivers an effective dose - you can check recommended daily intake (NRV) together with the safe upper levels for most nutrients at hsis.org. Check the product carries a batch number and expiry date. Take only as directed on the label. More iron supplements tried and tested: Spatone Original - 3.5/5: Amazon (£14.99) Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best multivitamins Related content: How to get the most out of supplements Do supplements work? What supplements should I take? Five nutrients every woman needs Iron-rich recipes How much red meat should I eat? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. Kerry Torrens Registered Nutritionist