Best zinc supplements 2026 – for immune health, wound healing and healthy hair and skin
We looked at a sample of the leading zinc supplements – from sprays to gummies, capsules to tablets – to find which product might suit you best
Zinc is an essential nutrient that supports vital functions in the body, from boosting immune health to promoting healthy skin and hair. As the body cannot store zinc, a regular intake through diet or supplementation is necessary to maintain optimal levels. While many people meet their needs through foods like seafood, red meat, nuts, seeds and wholegrains, some groups may require additional support. Pregnant women, vegetarians, vegans and those with specific medical conditions or dietary restrictions may find it difficult to obtain enough zinc from food alone. For these individuals, a high-quality zinc supplement can help ensure the body has the resources it needs for cell repair, enzyme activity and overall health. For more information, read our guide: what is zinc? We’ve reviewed a range of supplements to find some of the best zinc supplements available, catering to different preferences, budgets and nutritional requirements. Whether you prefer tablets, capsules, sprays or gummies, we’ve considered a range of formats to help you find the ideal option for your lifestyle. Read on to discover the best zinc supplements. Best zinc supplements at a glance JUMP TO REVIEWS Best zinc tablets Best zinc supplement with copper: Vitabright Zinc Bisglycinate & Copper tablets, £8.99 Best budget zinc supplement for long-term use: ZipVit Zinc 25mg, £9.99 Best zinc tablet: BioCare zinc citrate 17mg, £7.85 Runner-up zinc supplement for value for money: Boots Max Strength zinc 25mg, £11.20 Best high-strength, budget-friendly zinc supplement: Holland & Barrett zinc 25mg, £9.49 Best zinc supplement for longer term use: Vitabiotics Ultra zinc 15mg with copper, £3.85 Best zinc capsules Best zinc capsule: PuroLabs Puro zinc 15mg, £23.99 Best natural zinc: Wild Nutrition zinc 15mg, £16 Best zinc liquid/spray Best zinc for digestive issues: Betteryou zinc oral spray 10mg, £8.87 Best zinc for easy absorption: BioCare Nutrisorb zinc 7mg, £12.10 Best zinc for a high-strength dose: BioCare Nutrisorb zinc 15mg, £15.65 Jump to section: Best zinc supplements to buy in 2026 What does zinc do for the body? Is zinc good for hair and skin? What is the best form of zinc to take? How much zinc should you take per day? Who might benefit from using a zinc supplement? Who shouldn't take a zinc supplement? How we tested zinc supplements Our key criteria were price (which we judged by the cost of a recommended daily dose), the percentage of Nutrient Reference Value (NRV) provided in the recommended dose of each product, and how the format (capsule, tablet, drink, gummy, etc) and form of zinc might affect the amount absorbed in the body. Our panel of Good Food testers also trialled each product to see how easy it was to take or use, and they judged flavour and smell where appropriate. All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats, including tablets, capsules, gummies, liquids and sprays, and with a range of price points to accommodate a range of budgets. Read more about how we test different products at Good Food. Best zinc supplements to buy in 2026 Best zinc tablets Vitabright Zinc Bisglycinate & Copper tablets Available from Vitabright (£8.99) Best zinc supplement with copper Star rating: 5/5 Vitabright Zinc Bisglycinate & Copper offers excellent value, providing 200 vegan-friendly tablets per pack, with each serving containing 50mg zinc (500% NRV) and 0.5mg copper. The tablets are easy to take, tasteless and free from common allergens and additives. The product is GMP certified, comes with a money-back guarantee, and is formulated in collaboration with nutritionists and medical practitioners. Available from: Vitabright (£8.99) ZipVit Zinc 25mg Available from ZipVit (£9.99) Best budget zinc supplement for long-term use Star rating: 4.5/5 These tiny tablets couldn’t be easier to take and deliver 25mg of zinc - that’s 250% of the Nutrient Reference Value (NRV). With 360 tablets per bottle, this provides nearly a year’s supply, making it one of the most economical options available. At just 2-3p per day (depending on where you buy), it's excellent value. While the formula contains standard excipients like microcrystalline cellulose and magnesium stearate to aid tablet formation and prevent clumping, these are widely used across the industry. A solid choice if you're after a simple, long-lasting zinc supplement. Available from: ZipVit (£9.99) BioCare Zinc citrate 17mg Available from BioCare (£7.85) Best zinc tablet Star rating: 4.5/5 From a long established and reputable manufacturer, these small, easy to take tablets offer excellent value for money. Supplying 171% of the NRV as zinc citrate our tester found these an easy addition to their daily routine. Available from: BioCare (£7.85) Boots Max Strength Zinc 25mg Available from Boots (£11.20) Runner up zinc supplement for value for money Star rating: 4/5 At just 6p each, these small zinc tablets provide 25mg of zinc as citrate. Our tester found these vegan-friendly tablets easy to take, they are also free from artificial colours, flavours and preservatives. Available from: Boots (£11.20) Holland & Barrett Zinc 25mg Available from Holland & Barrett (£9.49) Best high-strength, budget-friendly zinc supplement Star rating: 4/5 Larger in size than some of the other tablets we trialled these high strength tablets offer good value supplying 25mg of zinc gluconate. Available from: Holland & Barrett (£9.49) Vitabiotics Zinc 15mg with 1 mg copper Available from Amazon (£3.55), Holland & Barrett (£3.85), Vitabiotics (£3.85), Superdrug (£3.99) Best zinc supplement for longer term use Star rating: 4/5 Providing 15mg of zinc as sulphate, this product may be suited for those who are advised to supplement over the longer term. This is because the product combines zinc with 1mg of copper to help prevent copper deficiency (zinc and copper compete for the same absorption sites). These tiny green tablets have no taste or smell, and were easy to swallow. Available from: Amazon (£3.55) Holland & Barrett (£3.85) Vitabiotics (£3.85) Superdrug (£3.99) Best zinc capsules PuroLabs Puro Zinc 15mg Available from PuroLabs (£23.99), Amazon (£23.99) Best zinc capsule Star rating: 4.5/5 Produced to GMP standards and with no synthetic additives, this clean and natural product supplies 15mg (150%NRV) of zinc in a gentle and easily absorbed form. Our tester found the one a day capsule easy to swallow and was impressed with the offer of a 15-minute free product advice call with a nutritionist. Available from: PuroLabs (£23.99) Amazon (£23.99) Wild Nutrition Zinc Plus 15mg Available from Wild Nutrition (£16), Amazon (£16), Naturisimo (£16) Best natural zinc Star rating: 4/5 Using high quality, natural ingredients this food-grown product combines 15mg of zinc (150% NRV) with vitamins B1, B2 and B6. Our tester likened these easy to take capsules to the ‘taste and smell of cornflakes.’ Although one of the pricier products, of those we tested, Wild Nutrition offer save and subscribe discounts and a 100% money back guarantee. Available from: Wild Nutrition (£16) Amazon (£16) Naturisimo (£16) Best zinc liquid/spray BetterYou Daily Zinc Oral Spray 10mg Available from Bodykind (£7.96), Amazon (£8.87), BetterYou (£9.99) Best zinc for digestive issues Star rating: 4/5 Designed to bypass the digestive system, just five sprays into the inner cheek delivers 10mg of zinc (100% NRV) into the bloodstream. Our testers found the product convenient and portable being ‘easy to fit into my bag,’ and liked the natural lemon-lime flavour. Sweetened with stevia. Available from: Bodykind (£7.96) Amazon (£8.87) BetterYou (£9.99) BioCare Nutrisorb Zinc 7mg Available from BioCare (£12.10) Best zinc for easy absorption Star rating: 4/5 Supplying 70% of the NRV as zinc gluconate, this easy to absorb liquid is taken with food either as seven drops in water or directly under the tongue. Our tester preferred to take the drops diluted in water alongside a main meal. Available from: BioCare (£12.10) BioCare Nutrisorb Zinc Complex 15mg Available from BioCare (£15.65) Best zinc for a high-strength dose Star rating: 4/5 Just one tsp (5ml) daily mixed with water or juice (and taken with food) supplies 15mg of zinc (150% NRV). Although this product provides zinc in an easily absorbed form, our tester disliked the smell of the product and found mixing with juice tainted the taste of the drink. Available from: BioCare (£15.65) What does zinc do for the body? Zinc plays a wide and varied role in the body – we need it to grow, develop and repair as well as to help wounds heal. This trace mineral plays an important part in immunity, fertility and reproduction as well as processing the protein, carbs and fats in our food. As well as this, zinc contributes to normal brain function and vision and plays an antioxidant role, protecting the body’s cells from damage. Is zinc good for hair and skin? Yes, zinc contributes to the normal maintenance of skin, hair, bones and nails so if you’re concerned about the condition of your hair and skin, zinc may be relevant for you. In particular, zinc helps maintain normal hair growth and it may be helpful for those with inflammatory skin conditions, like acne. What is the best form of zinc to take? Available in a number of forms with the less well absorbed, zinc sulphate, typically founded in cheaper, budget products. That said there is not a huge amount of evidence of greater effectivity of one form of zinc over another as absorption in the body is subject to many different factors. However, one study indicated that zinc picolinate may be better absorbed in some cases whilst other common forms include zinc citrate, zinc glyconate and zinc methionine. How much zinc should you take per day? The recommended daily nutrient reference value (NRV) of zinc is 10mg, with most zinc supplements containing 10–25 mg. However, make sure you read the label carefully– the relevant figure or ‘elemental’ amount is the figure that represents the amount of zinc on its own and not when it is combined with another compound. Most of us are able to obtain the NRV for zinc by enjoying a wide variety of foods, however. If you do choose to supplement do not exceed the upper safe limit of 25mg of zinc per day, as consuming high amounts may cause digestive issues, flu-like symptoms, affect how much copper you absorb and if you are prescribed certain antibiotics, it may impact how well they work. Ideally take your zinc supplement with a meal and away from other supplements that contain minerals like iron or calcium. A supplement that provides a conservative dose of zinc may actually improve absorption, so don’t assume you need to choose a high dose product. Who might benefit from using a zinc supplement? Certain groups may benefit from supplementation, these include pregnant or breast-feeding women, vegetarians and vegans, people with digestive disorders as well as heavy drinkers who are at a higher risk of zinc deficiency. Who shouldn’t take zinc supplements? Do not give zinc supplements to a child without talking to your doctor first. If you are on prescribed medication including certain blood pressure pills, diuretics and some antibiotics refer to your GP before supplementing. Other zinc supplements tested: Superdrug Zinc 15mg - 4/5: £4.49 HealthAid Zinc Gluconate 70mg - 4/5: £7.22 Related content What is zinc? Do supplements work? How to get the most out of supplements What supplements should I take? Five nutrients every woman needs More health-focused reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best sleep supplements Best vitamin C supplements Best ashwagandha supplements Best biotin supplements Best multivitamins Best immune support supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Best vitamin B12 supplements 2026 - 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 following 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, £15 Best tasteless vitamin B12 capsule: Zooki Vitamin B12 capsules, £39.99 Tablets Best vitamin B12 supplement: ZipVit vitamin B12 1000mcg, £7.49 Best value vitamin B12: Vitabright Dual Active B12 1000mcg, £5.99 Best budget vitamin B12: Holland & Barrett Slow-Release Vitamin B12 1000mcg, £16.49 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, £8.53 Jump to section: Best vitamin B12 supplements to buy in 2026 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 2026 Vitamin B12 capsules Dr Vegan vitamin B12 Available from Dr Vegan (£9.99) Best high-strength vitamin B12 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 Viridian (£13.30) Best vitamin B12 capsule for vegans 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: Viridian (£13.30) Wild Nutrition Food Grown Vitamin B12 Plus Available from Amazon (£15), Content Beauty (£18) Runner-up vitamin B12 capsule for vegans 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 (£39.99) Best tasteless vitamin B12 capsule 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 (£39.99) Vitamin B12 tablets ZipVit vitamin B12 1000mcg Available from ZipVit (£7.49), Amazon (£7.49) Best vitamin B12 supplement 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 (£7.49) Amazon (£7.49) Vitabright Dual Active B12 1000mcg Available from Amazon (£5.99), Vitabright (£12.99) Best value vitamin B12 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 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 (£14.92) Best overall vitamin B12 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 (£14.92) 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 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 (£9.99), Amazon (£8.53), Victoria Health (£12.45) Best vitamin B12 for digestive issues 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 (£9.99) Amazon (£8.53) Victoria Health (£12.45) 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.
The best joints supplements 2026 – treat stiffness and joint pain
We looked at a sample of the leading joint care supplements to find which product might suit you best
Joint health is essential for maintaining mobility and independence, but issues like stiffness and discomfort often increase with age as the body’s ability to regenerate joint-supporting tissues naturally declines. Joint problems are not limited to older adults; athletes and those who are physically active may also experience strain or injuries that impact their quality of life. Knowing what to eat for joint health can play a key role in supporting your joints, helping to reduce inflammation and keep them working smoothly. Key nutrients and compounds are vital for supporting the structure and function of joints. Supplements can help maintain healthy cartilage, ligaments, tendons and the fluid that cushions our joints. Vitamins C, D and K, along with minerals like calcium, magnesium and silicon, are essential for bone and tissue health, while protein supports the building and repair of connective tissue. Sponsored by Nature's Zest Premium joint support you can trust with Natures Zest Strong, flexible joints are the foundation of staying active and enjoying daily life. At Natures Zest, you'll find premium supplements that combine key nutrients with rigorous third-party testing, helping you to look after your joints with confidence – from just 33p per day. Glucosamine & Chondroitin Complex: a max-strength formula with MSM to support cartilage, cushion joints and promote mobility from 63p per day. <a href="https://www.awin1.com/cread.php?awinmid=102967&awinaffid=489797&campaign=Joint+BBC&clickref=NaturesZestXGFJoints010226&ued=https%3A%2F%2Fnatureszestnutrition.com%2Fproducts%2Fjointcalm-vegan-glucosamine-supplement-with-turmeric-msm-vitamin-c-supports-joint-bone-flexibility-immunity-120-capsules%3F_pos%3D1%26_psq%3Djointcalm%26_ss%3De%26_v%3D1.0" target="_blank" rel="sponsored noopener noreferrer">JointCalm Vegan Glucosamine: plant-based joint care enriched with turmeric, MSM and vitamin C to aid flexibility, bone health and immunity from 33p per day. Turmeric & Ginger Gummies: tasty orange gummies combining turmeric and ginger for natural joint comfort, plus immune and digestive support, from 52p per day. Take the step toward lasting mobility and discover more at Natures Zest. For those dealing with joint discomfort, botanical ingredients such as curcumin (turmeric) and ginger are popular for their anti-inflammatory properties. Whether your goal is to preserve flexibility, support recovery or ease discomfort, the right supplement can make a significant difference. We’ve tested a range of joint supplements, offering insights into their ingredients, benefits and suitability for various needs. Read on to discover the top options to help you stay active and support your joint health, and find out more about healthy joints. Best joint health supplements at a glance JUMP TO REVIEWS Wild Nutrition Bone & Muscle support, £36.50 Together Health Joint Aid, £10.99 Cytoplan Glucosamine Complex, £18.99 WeightWorld Glucosamine & Chondroitin, £19.49 PuroLabs Glucosamine Complex, £29.99 Vitabright Glucosamine Chondroitin MSM+, £18.99 BioCare Glucosamine MSM Chondroitin, £25.49 Vitabiotics Ultra Glucosamine & Chondroitin, £16.30 Healthspan Optiflex Glucosamine HCL 1325mg with vitamin C, £26.99 Jump to section: Best joint health supplements to buy in 2026 What are the best nutrients for healthy joints? How to choose a good joint health supplement How to take a joint health supplement How we tested healthy joints supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers at a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: Is the consuming experience pleasant? Nutrient profile: How much of each nutrient per daily dose? How does this compare to the nutrient reference value (NRV), where relevant? Additives: Does the supplement contain additives, for example preservatives, artificial sweeteners or colourings? Dietary requirements: Does the product meet any specific dietary needs – is it vegetarian, vegan, allergen-free? Value for money: How does it compare to other products on a cost-per-day basis? Why you can trust Good Food reviews Every healthy joints supplement in this guide was tested by a qualified nutritionist with experience assessing nutritional products. Each was reviewed for formulation, dosage, ease of use and value for money, with a close look at ingredients linked to joint health such as glucosamine, chondroitin and turmeric. We also assessed the overall taking experience, noting the taste and texture of each supplement, how easy capsules or tablets were to swallow and whether the number required each day felt realistic to keep up with. Our nutritionist also considered how these supplements might support mobility and comfort as part of everyday life, offering insight into which options are most practical and effective. As with all Good Food reviews, findings weren’t shared with manufacturers or retailers before publication and no payment was accepted in return for positive coverage. The result is independent, expert-led advice you can feel confident relying on. Best joint health supplements to buy in 2026 Wild Nutrition Bone & Muscle support Available from Planet Organic (£36.50), Bodykind (£36.50), Wild Nutrition (£36.50) Best all-rounder Price per 3 capsules: 93p Score: 4/5 This food-grown multi-nutrient complex supplies key nutrients like vitamins C, D and K as well as calcium, magnesium and silicon to support bones, muscles, teeth and gums. The product also includes Boswellia extract (100mg) for its anti-inflammatory properties and protective plant compounds (bioflavonoids). Our tester found the capsules easy to swallow but chose to take the recommended three capsules in divided doses with each meal. Suitable for vegetarians and allergen free. Available from: Planet Organic (£36.50) Bodykind (£36.50) Wild Nutrition (£36.50) Together Health Joint Aid Available from Superdrug (£8.79), Together Health (£10.99), Re:gn (£10.99) Best anti-inflammatory Price per capsule: 37p Score: 4/5 This natural formula uses a mix of botanicals to help maintain joint flexibility and comfort. With no artificial additives or unnecessary processing aids, this product uses high levels of 200mg curcuminoids (with piperine to enhance absorption) as well as 230mg Boswellic acid. Our tester found the one-per-day capsule easy to fit into her routine. Suitable for vegans, coeliacs and allergen free. Available from: Superdrug (£8.79) Together Health (£10.99) Re:gn (£10.99) Cytoplan Glucosamine Complex Available from Cytoplan (£18.99) Runner up Price per 2 capsules: 49p Score: 4/5 This glucosamine complex (two capsules) combines 600mg glucosamine hydrochloride along with MSM (400mg) and anti-inflammatory botanicals including 50mg turmeric (95% curcuminoids) and 50mg Boswellia extract (65% Boswellic acids). Two capsules can be taken every eight hours, reducing to two per day as a maintenance dose. Our tester noted a spicy smell on opening the pot but found the capsules easy to swallow, with no aftertaste. Available from: Cytoplan (£18.99) WeightWorld Glucosamine & Chondroitin Available from Amazon (£17.54), WeightWorld (£19.49) Best combination Price per 2 capsules: 18p Score: 4/5 Our tester found two of these neutral tasting capsules easy to fit into her day. This comprehensive formulation provides Glucosamine (595mg) and Chondroitin (180mg) along-with other supportive ingredients like MSM (200mg), vitamin C (50mg) and hyaluronic acid (60mg). This product offers value for money along with a 100% money back guarantee. Not suitable for vegetarians. Available from: Amazon (£17.54) WeightWorld (£19.49) Vitabright Glucosamine Chondroitin MSM+ Available from Amazon (£16.99), Vitabright (£18.99) Runner up Price per 2 capsules: 21p Score: 4/5 Produced to good manufacturing standards (GMP) this glucosamine complex includes 651mg of glucosamine from a well-absorbed source (glucosamine sulphate 2KCL), with additional joint support including chondroitin (135mg), MSM (50mg), vitamin C (105mg) as well as anti-inflammatory ingredients, including rosehip. This product offers value for money along-with a 100 per cent money-back guarantee. Not suitable for vegetarians or those with a shellfish allergy. Available from: Amazon (£16.99) Vitabright (£18.99) BioCare Glucosamine MSM Chondroitin Available from Bodykind (£25.49), BioCare (£25.49) Best Tablet Price per 2 tablets: 56p Score: 4/5 This high potency complex combines Glucosamine hydrochloride (1000mg) and Chondroitin (200mg), which are natural structural components of connective tissue, with MSM (1000mg) for collagen production. Although, our tester found the tablets large and difficult to swallow. Not suitable for vegetarians or those with a shellfish allergy. Available from: Bodykind (£25.49) BioCare (£25.49) Vitabiotics Ultra Glucosamine & Chondroitin Available from Amazon (£15.10), Vitabiotics (£16.30) Runner up Price per 2 tablets: 54p Score: 4/5 Two tablets per day provide an easy to absorb form of glucosamine (glucosamine sulphate 2KCL) at 800mg along-with 800mg of chondroitin sulphate. Our tester found these tablets easy to take. Not suitable for vegetarians or those with fish or shellfish allergy. Available from: Amazon (£15.10) Vitabiotics (£16.30) PuroLabs Glucosamine Complex Available from Purolabs (£23.99) Best clean label Price per 2 capsules: 67p Score: 4/5 Produced to GMP standards and with no synthetic additives, this natural product supplies a combination of glucosamine sulphate (532mg) with vitamin C (300mg) and chondroitin (200mg). Our tester found the two capsules per day easy to swallow but commented on the slight smell. Not suitable for vegetarians or those with shellfish allergy. Available from: Purolabs (£23.99) Optiflex Glucosamine HCL 1325mg with vitamin C Available from Healthspan (£26.99), Amazon (£17.09) Best budget joint supplement Price per tablet: 12p Score: 4/5 Delivering 1100mg of plant-sourced glucosamine per one-a-day tablet with vitamin C (20mg) to support cartilage and collagen formation. This was the best value product in our trial. Our tester found the tablet large, but not too difficult to swallow. Available from: Healthspan (£26.99) Amazon (£17.09) What are the best nutrients for healthy joints? Ideally, aim to eat a healthy, nutrient-dense diet that includes protein, vitamins and minerals – including vitamin C, which is important for the collagen that supports cartilage, plus vitamins D and K needed for bone and muscle health. Minerals, like calcium, magnesium and silicon support bone health and – in the case of silicon – support collagen production in the joints, too. How to choose a good joint health supplement Key ingredients for a joint care supplement include the nutrients needed to maintain healthy cartilage, tendons and ligaments as well as substances that, although naturally synthesised by the body, may be supplemented to improve tissue recovery and maintenance. Some products may also include botanicals for their anti-inflammatory effects. In addition to the nutrients for healthy joints, here are some of the additional ingredients to look for in a joint care supplement: Glucosamine - naturally synthesised by the body but rarely found in natural food sources, glucosamine provides the raw material for the building blocks of the cartilage tissue that surrounds joints. Chondroitin – another component of cartilage that attracts water to the tissue giving the joint ‘bounce’ and providing a degree of resistance. Hyaluronic acid – this compound works by lubricating the connective tissue and acting as a shock absorber for the joint, helping to minimise damage. MSM (methyl sulfonyl methane) – this sulphur compound, found in dairy foods, eggs and legumes, is important for the production of structural components, like collagen. Botanicals - Boswellia serrata, curcumin (turmeric), rosehip powder and ginger are often added to formulations for their anti-inflammatory effects. If you already take a multivitamin and mineral, check the levels of nutrients you are taking to ensure you are not doubling up. If you have a seafood or fish allergy or are vegetarian or vegan, check labels carefully because many joint care supplements may contain animal or fish derivatives. How to take a joint health supplement Joint supplements may be taken at any time of day, although some manufacturers recommend taking them with a meal to minimise stomach upset. Remember to also keep active aiming for 30 minutes of gentle, mobilising exercise on most days while also listening to your body and taking time out to rest your joints when you need to. If you are pregnant, breastfeeding, have a diagnosed health condition or are on prescribed medication check with your GP prior to supplementation. Related content What to eat for healthy joints Top diet tips to help ease arthritis Collagen supplements: do they work? Healthy diet tips for ageing well Recipes for healthy bones More health-focused reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best supplements for perimenopause Best menopause supplements Best multivitamin 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 BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in personalised nutrition and 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.
Best iron supplements 2026 – 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, £12.99 Best iron supplement for vegans: JS Health Iron+, £16.99 Best iron capsules: Best value iron supplement: Holland & Barrett Gentle Iron 20mg, £9.49 Best capsule iron supplement: Iron Zooki capsules, £19.49 Best iron supplement for gentle support: Dr Vegan Iron + Vitamin C, £8.99 Best high-strength iron supplement: ESN Iron + Vitamin C, £17.99 Best iron liquid: Best liquid iron supplement: California Gold Liquid Iron, £9.95 Best iron supplement for vegetarians: Floradix liquid iron & vitamin formula, £15.75 Best iron supplement for convenience: Zooki Iron sachets, £29.99 Best iron sprays: Best iron supplement for digestive issues: BetterYou Iron 10mg Oral Spray, £9.40 Best iron gummies: Best chewable iron supplement: Novomins iron gummies, £19.99 Jump to section: Best iron supplements to buy in 2026 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 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 2026 Best iron tablets Vitabright Gentle Iron Bisglycinate 28mg Available from Amazon (£7.99), Vitabright (£12.99) Best iron supplement overall Price per day: 8p Star rating: 4.5/5 Providing 200 per cent 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) Dr Vegan Iron + Vitamin C Available from Dr Vegan (£8.99) Best gentle support iron Price per day: 30p Star rating: 4.5/5 Packing 100 per cent of your daily iron needs in a single tablet, this supplement combines iron with vitamin C for maximum absorption. Easy to swallow, gentle on the stomach and excellent value, it’s a standout choice for anyone looking for a hassle-free, vegan-friendly boost. Available from: Dr Vegan (£8.99) ESN Iron + Vitamin C Available from ESN (£17.99) Best high-strength iron supplement Price per day: 20p Star rating: 4.5/5 This supplement delivers a quality dose of iron paired with vitamin C to maximise absorption. This combined product is designed to be more effective at supporting iron levels, though it comes at a premium compared with other options. Ideal for anyone looking for a robust daily iron boost. Available from: ESN (£17.99) JS Health Iron+ Available from JSHealth (£16.99) 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 (£16.99) 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 (£17.54), Bodykind (£19.99) Best capsule iron supplement Price per day: 59p 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 (£17.54) Bodykind (£19.99) Best iron liquid California Gold Liquid Iron Available from iHerb (£9.95) 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 (£9.95) Floradix Liquid Iron & Vitamin Formula (250ml) Available from Holland & Barrett (£15.49), Superdrug (£15.50), Boots (£15.75) Best iron supplement for vegetarians Price per day: £1.32 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 (£15.49 Superdrug (£14.99) Boots (£7.87) Zooki Iron sachets Available from Boots (£29.99) Best iron supplement for convenience Price per day: £2.15 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) Best iron sprays BetterYou Iron 10mg oral spray Available from Amazon (£9.40), Boots (£8.64), BetterYou (£11.99), 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 (£9.40) Boots (£5.40) BetterYou (£11.99) Victoria Health (£14.95) Best iron gummies Novomins – Iron Gummies Available from Amazon (£19.98), 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 (£19.98) 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
Best omega-3 supplements 2026, tried and tested
We've tested and reviewed a variety of omega-3 supplements to help you find the best options for supporting heart, brain and overall health
Omega-3 is an essential fatty acid that the body cannot produce on its own, meaning it's vital to obtain it through food or supplements. Known for supporting overall health, omega-3 can be found in oily fish like salmon, mackerel and sardines, as well as plant-based sources such as flaxseed and chia seeds. A balanced diet should provide sufficient omega-3 for most people, but supplements can be a convenient option for those looking to boost their intake. We’ve tested some of the leading omega-3 supplements on the market, looking into factors like quality, purity and dosage to help you find a product that fits your needs. Some of our top picks include ZipVit Super Strength Omega 3 Fish Oil and Dr Vegan Vegan Omega 3, as well as recommended brands for 2026 like Seven Seas Omega-3 Max Strength With Vitamin D. Whether you're looking to enhance heart health, support brain function or simply maintain general wellness, our recommendations offer something for everyone. Read on to discover the products we rated, plus expert guidance on what omega-3 is, who may benefit from a supplement and important considerations for safe use. Best omega-3 supplements at a glance JUMP TO REVIEWS Capsules/softgels Best no fuss omega-3 softgels: ZipVit Super Strength Omega 3 Fish Oil 2000mg, from £9.99 Best budget-friendly vegan omega-3: Dr Vegan Vegan Omega 3, £21.99 Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £16.18 Runner up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £24.99 Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £12.71 Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £11.24 Best omega-3 with vitamin D: Seven Seas Omega-3 Max Strength With Vitamin D, £14 Best omega-3 for smaller capsules: Feel Vegan Omega-3, £35.04 Best high-strength omega-3: Swallow Omega-3, £30 Runner up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £29.59 Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £36.10 Best omega-3 for easy swallowing: Vitl Omega-3, £10.99 Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99 Jump to: Best omega-3 supplements to buy in 2026 Why we need omega-3 What are omega-3 fats? What should I look for on the label? What is the difference between a capsule and a softgel? How to use omega-3 supplements safely Who might benefit from using an omega-3 supplement? Who shouldn't take omega-3 supplements? How much omega-3 should I take? How to choose an omega-3 supplement How we tested omega-3 supplements All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats including capsules, softgels and gummies and with a range of price points to accommodate a variety of budgets. The key areas we assessed were as follows: Taste and texture: is the flavour pleasant? Is there any aftertaste? Source of omega-3: what is the source of omega-3: fish oil, cod liver oil, algal oil? Form of omega-3: is omega-3 provided in a form that is easy to take, less likely to cause side effects and supports absorption? Purity: has the product been independently tested so you can be assured that it is free from contaminants, such as heavy metals and toxins? Sustainability: is the product sourced from smaller species of fish or is it certified as sustainable? Nutrient profile: how much omega-3 is provided per daily dose? Additives: does the supplement contain filler oils or binding agents, additives such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet your dietary needs – is it vegan, gluten-free? Value for money: how does it compare to others on a cost-per-daily dose basis? Best omega-3 supplements to buy in 2026 Omega-3 capsules/softgels ZipVit Super Strength Omega 3 Fish Oil 2000mg Available from ZipVit (from £9.99) Best no fuss omega-3 softgels Price per day: 18p Star rating: 5/5 Offering a high daily dose of EPA and DHA, these odourless softgels are easy to swallow. Sustainably sourced and Friend of the Sea certified, the fish oil is distilled for purity. With minimal additives and clear labelling, it delivers excellent value for money and exceeds recommended omega-3 levels for heart and brain health. Available from: ZipVit (from £9.99) Dr Vegan vegan omega-3 Available from Dr Vegan (£21.99) Best budget-friendly vegan omega-3 Price per day: 73p per day Star rating: 4.5/5 Softgels are small and smooth, so taking them each day is effortless. The plastic-free, home-compostable pouch is sturdy and reseals securely. There’s a faint seaweed scent, but no taste, so they don’t repeat later. Each dose supplies EPA and DHA from a sustainable algal source, plus vitamin E for freshness. They’re fully vegan and allergen-free, making them suitable for many diets. At roughly 73p per day, they deliver good quality and reassurance for anyone avoiding fish-based omega-3. Available from: Dr Vegan (£21.99) WeightWorld Omega-3 2000mg fish oil Available from WeightWorld (£21.18), Amazon (£16.18) Best omega-3 softgels Price per day: 16p Star rating: 4.5/5 High-quality fish oils are expensive, but this product offers good value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee. Available from: WeightWorld (£21.18) Amazon (£16.18) Vitabright Omega-3 2000mg fish oil Available from Vitabright (£29.99) Runner up omega-3 softgels Price per day: 19p Star rating: 4.5/5 A capsule product similar to the one above, this offers high levels of EPA/DHA. The product has been molecularly distilled and filtered to remove contaminants and uses no filler oils or bulking agents. The fish oil is sustainably sourced ‘from several oceans’. Available from: Vitabright (£29.99) California Gold Nutrition Omega 3 premium fish oil Available from iHerb (£12.71) Best omega-3 for pescatarians Price per day: 23p Star rating: 4.5/5 These softgels are made with gelatin sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish. However, our testers found the size of the softgels large and a little difficult to swallow. Available from: iHerb (£12.71) Together Health Omega 3 – Algae Vegan Source Available from Holland & Barrett (£10.07), Superdrug (£11.99), Bodykind (£11.24) Best omega-3 for vegans Price per day: 47p Star rating: 4.5/5 Free from artificial additives and preservatives, and manufactured with the environment in mind, these vegan softgels are sustainably sourced and independently tested. They come from algal oil, which is considered to be a concentrated source of omega-3, especially DHA. Our testers found them easy to take with no unpleasant aftertaste. Available from: Holland & Barrett (£10.07) Superdrug (£11.99) Bodykind (£11.24) Seven Seas Omega-3 Max Strength With Vitamin D Available from Boots (£14), Ocado (£22), Holland and Barrett (£22) Best omega-3 with vitamin D Price per day: 62p Star rating: 4/5 This fish oil supplement provides a very high dose of omega‑3 in a single capsule, 1063mg total omega‑3, along with vitamin D to support bones, muscles, immunity and overall body function. The capsule is relatively large due to the high oil content, but only one per day is needed. It contains fish oil and beef gelatin, so it is not suitable for vegetarians. Available from: Boots (£14) Ocado (£22) Holland and Barrett (£22) Feel Vegan Omega-3 Available from Feel (£35.04) Best omega-3 for smaller capsules Price per day: 44p Star rating: 4/5 This vegan oil, derived from algae, contains a solid dose of 300mg DHA and 150mg EPA. The capsules are smaller than usual (so taking two is not a problem), although our tester found they smelled and tasted like seaweed, which many might find unpleasant. The packaging may be fiddly for some. Available from: Feel (£35.04) Swallow Omega-3 Available from Swallow (£30) Best high-strength omega-3 Price per day: £1 Star rating: 4/5 Although relatively pricy, these capsules are easy to take and contain a generous daily amount of 660mg EPA and 440mg DHA. They're filtered and advocated by Friends of the Sea for sustainability. Available from: Swallow (£30) BioCare vegan omega-3 Available from BioCare (£29.59), Amazon (£26.63) Runner up omega-3 for vegans Price per day: 97p Star rating: 4/5 Vegan-friendly and sustainably sourced from micro-algae, which is considered environmentally friendly and unlikely to contain contaminants. This is one of the few products to provide a warning on the label about the risk of taking omega-3 in combination with anti-coagulant medication. Our testers found them easy to take although with a slight grassy smell. Available from: Amazon (£26.63) BioCare (£29.59) Wild Nutrition Pure Strength omega 3 Available from Amazon (£36.10), Naturisimo (£37), BodyKind (£38), Content Beauty (£38) Best ethical omega-3 Price per day: £1.23 Star rating: 4/5 This company uses high quality, natural ingredients, including sustainably sourced using Marine Stewardship Council-certified wild Alaskan pollock for these supplements. The suggested four small capsules a day provided the highest dose of all of the products tested but our testers found adherence to all four capsules difficult. Available from: Amazon (£36.10) Natruisimo (£37) BodyKind (£38) Content Beauty (£38) Vitl omega-3 Available from Vitl (£10.99) Best omega-3 for easy swallowing Price per day: 25p Star rating: 4/5 Certified by Friends of the Sea*, these small softgels are sustainably sourced. Our testers found them pleasant to take with no discernible aftertaste. *Friends of the Sea – international sustainable fisheries certification. Available from: Vitl (£10.99) Holland & Barrett omega-3 fish oil 1500mg Available from Holland & Barrett (£15.99) Best budget omega-3 Price per day: 15p Star rating: 4/5 This was one of the most cost-effective of the products we tested. The label states that the product contains pure, contaminant-free fish oil. However, there was no information regarding the source of the fish or its sustainability. Available from: Holland & Barrett (£15.99) Why we need omega-3 Omega-3 plays important roles in the body, as well as being good for the heart, these fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye. Find out more about the top 10 sources for omega-3. What are omega-3 fatty acids? This family of fats are made up of three main types, these include: Alpha-linolenic acid (ALA) – this is a short chain omega-3 fatty acid and is considered less active. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long chain omega-3 fatty acids. We can make these in the body from ALA, however, this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing. Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish, like pollock, as well as shellfish contribute long chain omega-3 fats, but at lower levels. Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available, some of these are made from micro-algae, these small plants are found in water and are the dietary source of these fats for fish. Find out more about the various sources of omega-3 fatty acids. What should I look for on the label? Although a product may appear to be high-strength, for example claiming to contain “1000mg” or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Ideally look for a product that provides a daily dose of 450mg of EPA and DHA, combined. Most products require a minimum of two soft gels or capsules per day to achieve these levels. Fish oils, are one supplement that you need to buy the best you can afford, this is because high quality, sustainable fish oil providing a good level of EPA/DHA are unlikely to be found at a low cost. Also check the label to ensure the product is free from contaminants. What is the difference between a capsule and a softgel? Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may be best suited to a softgel, as their name suggests these are softer than capsules owing to the addition of ingredients like glycerin. However, they may still be large in size, so check before you buy. How to use omega-3 supplements safely If you’ve been prescribed anti-coagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3 fatty acids. This is because omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on and this may place you at an increased risk of bleeding. It is best to take these supplements with a meal that contains fat, as this will aid absorption. Who might benefit from using an omega-3 supplement? Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. These include pregnant and breastfeeding parents, older adults and people who don’t eat seafood. Who shouldn’t take omega-3 supplements? If you have an allergy to fish look for a vegan formulation. Omega-3 supplements may interact with certain prescribed medication so check with your GP before supplementing. How much omega-3 should I take? Omega-3 fatty acids are essential fats that support heart, brain and eye health, but the body can’t produce them on its own, so they must be obtained through diet or supplements. Oily fish like salmon and mackerel are rich sources, making them key to meeting your needs. While the UK Government doesn’t set a specific omega-3 intake recommendation, it advises consuming two portions of fish weekly, including one oily fish – roughly 450-500mg of EPA and DHA daily. Some health bodies suggest a minimum of 250mg of these long-chain omega-3s per day. Supplements can help bridge the gap, particularly for those who don’t eat fish. However, most require at least two capsules daily to meet recommended levels. It’s important to check labels for EPA and DHA content specifically, rather than just total fish oil. People who follow vegetarian or vegan diets, are pregnant or breastfeeding, or are older may benefit most from supplementation. Still, taking more than 5g of omega-3s per day can raise the risk of bleeding and cause side effects like digestive upset. Ideally, omega-3 should come from food, but high-quality supplements can be a useful tool to support overall health when dietary intake falls short. How to choose an omega-3 supplement Source wisely and buy from a reputable company Choose a formulation suitable for your age, gender and life-stage Check the product delivers an effective dose Check the product is free from contaminants, and subject to independent testing Check the product carries a batch number and expiry date Take only as directed on the label Omega-3 are highly perishable so avoid buying in bulk More omega-3 supplements tested ZipVit omega-3 - 3.5/5: from £9.59 Superdrug omega-3 fish oil 1000mg - 3.5/5: £11.99 Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe blood sugar monitor review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? 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 turmeric supplements, tried and tested
Discover Good Food's guide to the best turmeric supplements, find options for anti-inflammatory and antioxidant benefits, and tips on safe, effective use for various health needs
Long celebrated for its vibrant colour, turmeric, or more specifically its active compound curcumin, is also well known for its anti-inflammatory and antioxidant properties, and is an increasingly popular supplement. But, with so many supplement options available, choosing the right one can feel overwhelming. Whether you’re looking to boost your immune system; interested in exploring the possible benefits for chronic conditions like arthritis, Alzheimer’s or heart disease; or are simply curious about the health benefits of this golden spice, understanding what makes an effective turmeric supplement is key. Sponsored by Natures Zest Harness the power of turmeric with Natures Zest Turmeric has long been valued for its ability to support joint comfort, mobility and overall wellbeing. At Natures Zest, you'll find a range of premium supplements that combine turmeric with carefully chosen nutrients. Every formula is also backed by rigorous third-party testing for quality you can trust. Turmeric & Ginger Gummies: delicious orange-flavoured gummies with turmeric and ginger to naturally support joint health, immunity and digestion from 52p per day. Turmeric & Black Pepper Tablets: high-strength turmeric paired with black pepper for enhanced absorption and ginger for extra digestive and immune support, from 20p per day. Turmeric, Glucosamine & Chondroitin Complex Capsules: a complementary joint formula with glucosamine, chondroitin and MSM that works alongside turmeric to support cartilage, comfort and flexibility from 63p per day. Take the step toward natural joint and immune support at Natures Zest. As well as the top-performing picks, from the likes of Natures Zest and Prowise, we’ve also shared tips on what to look for in a quality supplement, including information on absorption enhancers like black pepper, different formulations depending on your needs and the importance of curcuminoid content. Read on to discover how to use turmeric supplements safely and when to seek advice. Best turmeric supplements at a glance JUMP TO REVIEWS Best turmeric supplement: Dr Vegan Curcumin and Turmeric, £11.99 Best premium turmeric supplement: Feel Pro Turmeric, £35.04 Best high-strength turmeric: Natures Zest Turmeric Curcumin for Joint Comfort and Mobility Support, £24.99 Best anti-inflammatory turmeric: Prowise Organic Turmeric Ginger and Black Pepper, £12.49 Best turmeric for bones and joints: Bioglan Active Curcumin high-strength turmeric, £29.99 Best turmeric capsules: Zooki curcumin capsules, £24.99 Best turmeric tablets: JS Health Turmeric+, £24.99 Best pill-free turmeric: BetterYou Turmeric Daily Oral Spray, £9.99 Best liquid turmeric: Zooki turmeric sachets, £59.99 Jump to section: Best turmeric supplements to buy in 2026 What is turmeric? How much turmeric do you need? What should I look for on the label? How to use turmeric supplements safely Who might benefit from taking a turmeric supplement? Who shouldn't take turmeric supplements Is it possible to take too much turmeric? What we looked for in turmeric supplements How to choose a turmeric supplement How we tested turmeric supplements All turmeric supplements were tested using the same set of criteria, with detailed notes recorded during the process. Products came from a variety of manufacturers and included different formats: tablets, capsules, gummies and sprays, across a range of price points to reflect what’s available on the market. We focused on the following areas: Taste and texture: for gummies, sprays and powders, we noted whether the flavour and smell were pleasant and whether the texture made them easy to take regularly. Form of turmeric: we checked the type of turmeric used, whether it was provided in a form less likely to cause side effects and if it was combined with nutrients such as black pepper extract to support absorption. Nutrient profile: each supplement was examined for the amount of curcumin or other active compounds per daily dose and whether that matched levels used in research. Additives: ingredient lists were reviewed for extras such as preservatives, artificial sweeteners or colourings, with simpler formulations noted. Dietary requirements: suitability for vegetarian, vegan or gluten-free diets was factored into our assessment. Labelling: we checked whether the labelling clearly stated the active compounds per serving, making it easy for consumers to compare products. Value for money: cost per daily dose was compared across products, weighing price against strength, formulation and quality. Why you can trust Good Food reviews This review was put together with guidance from a qualified nutritionist, bringing both expertise and practical insight to the process. We focused on the form of turmeric used, whether the active compound curcumin was included at meaningful levels and if black pepper or other ingredients were added to improve absorption. We also thought about the everyday experience of taking these supplements, from capsule size to taste, and whether the dosage and price made sense for long-term use. For many people, turmeric is chosen to support joint comfort or overall wellbeing, so we made sure our recommendations reflect what’s both effective and realistic to keep up with. As with all Good Food reviews, results weren’t shared with manufacturers or retailers before publication, and no payment was accepted in return for positive coverage. That way, you can be confident the advice here is independent, expert-informed and grounded in real-life testing. Best turmeric supplements to buy in 2026 Dr Vegan curcumin and turmeric Available from Dr Vegan (£11.99) Best turmeric supplement Price per day: 40p Star rating: 5/5 We like that these capsules combine high-quality curcumin extract with added vitamins C and D for extra immune support. They’re easy to take, fit seamlessly into a daily routine and don’t have any flavour, which is ideal for anyone sensitive to taste. The optimised formulation seems designed for better absorption and potential therapeutic benefits. Although the premium ingredients make them more expensive (though by no means the most expensive we tested), we think the quality and inclusion of additional nutrients justify the cost for those looking for an effective, all-round turmeric supplement. Available from: Dr Vegan (£11.99) Feel Pro Turmeric Available from Feel (£35.04) Best premium turmeric supplement Price per day: £1.17 Star rating: 5/5 If you're looking for a high quality turmeric supplement that's packed with additional health-promoting ingredients, such as vitamins C and D, this could be a good option. These capsules contain optimised curcumin extract, so that it can be absorbed more effectively, increasing its potential therapeutic effects. Although it's worth noting this quality does increase the price. Available from: Feel (£35.04) Natures Zest Turmeric Curcumin for Joint Comfort and Mobility Support Available from Natures Zest (£24.99), Amazon (£35.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/01/Natures-Zest-Turmeric-Curcumin-7500mg-Complex-with-Black-Pepper-and-Ginger-d42081e.png" width="1920" height="1080" alt="Natures Zest Turmeric Curcumin 7500mg Complex with Black Pepper and Ginger on a white background with a gold, circular-shaped Good Food rating badge" title="Natures Zest Turmeric Curcumin 7500mg Complex with Black Pepper and Ginger" /> Best high-strength turmeric supplement Price per day: 13p Star rating: 4.5/5 This potent supplement from Natures Zest combines a high-strength turmeric curcumin blend with ginger and black pepper to support natural antioxidant activity and absorption. The black pepper extract helps increase curcumin bioavailability, and the 7500 mg equivalent strength per serving provides concentrated support. With 180 tablets per bottle, it’s designed to be taken once daily and lasts about six months, offering good value for regular use. The formula is also suitable for vegans. Available from: Natures Zest (£24.99) Amazon (£35.99) Prowise Organic Turmeric Black Pepper and Ginger Available from Prowise Healthcare (£12.49), Holland & Barrett (£14.99) Best organic turmeric supplement Price per day: 20p Star rating: 4/5 We like that this supplement brings together organic turmeric with ginger and black pepper to support everyday anti-inflammatory and antioxidant support. The ginger and black pepper improve curcumin absorption and work naturally alongside turmeric. Each bottle includes 180 vegan capsules, enough for roughly two months at the recommended three-capsule daily serving, and is Soil Association certified organic. Available from: Prowise Healthcare (£12.49) Holland & Barrett (£14.99) Bioglan Active Curcumin Available from Chemist Direct (£14.63), BodyKind (£21.29), Holland & Barrett (£29.99) Best turmeric for bones and joints Price per day: 61p Star rating: 4/5 Combining 600mg of active curcuminoids with vitamin D, copper and vitamin C, this formulation may help maintain healthy bones and joints. The formulation includes black pepper in the form of BioPerine, a patented extract that aids absorption. Available from: Chemist Direct (£14.63) BodyKind (£21.29) Holland & Barrett (£29.99) Zooki curcumin capsules Available from Holland and Barrett (£24.99) Best turmeric capsules Price per day: 83p Star rating: 3.5/5 Although one of the most expensive of the products we tested, it’s backed by a 30-day money-back guarantee. Two capsules a day provide 500mg of active curcuminoids in a liposomal form that enhances their absorption. Our testers commented on the convenience, given the capsules can be taken with or without a meal. Available from: Holland and Barrett (£24.99) JS Health Turmeric+ Available from JSHealth (£24.99) Best turmeric tablets Price per day: 83p Star rating: 3.5/5 These easy to swallow, film-coated tablets had no after-taste and supplied turmeric extract as curcumin C3 complex, a well-studied form of active curcuminoids. Available from: JSHealth (£24.99) BetterYou Turmeric 1300mg daily oral spray Available from BetterYou (£9.99) Best pill-free turmeric Price per day: 76p Star rating: 3.5/5 This formulation supplies turmeric extract equivalent to 1300mg of the root with 27mg of active curcuminoids. Our testers were unsure about the strong orange taste and found the four recommended sprays a bit of a challenge, but they agreed that the product offers a convenient, pill-free option. Available from: BetterYou (£9.99) Zooki Turmeric Tangerine (sachets) Available from Amazon (£26.99), Zooki (£59.99) Best liquid turmeric Price per day: 99p 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 found the tangerine flavour quite intense, preferring to add to a porridge or a smoothie, rather than taking direct from the sachet. In liposomal form, each sachet provides 750mg of active curcuminoids. Available from: Amazon (£26.99) Zooki (£59.99) What is turmeric? A popular spice derived from the roots of a plant from the ginger family (Curcumin longa), turmeric has an intense yellow colour and a distinct flavour. The main active components are called curcuminoids, of which curcumin is the most potent, this plant compound has a long history of use for therapeutic purposes but is present in very small amounts in the natural turmeric root (about 3-5 per cent). How much turmeric do you need? There is no standard or recommended dose of turmeric that should be taken each day. What should I look for on the label? Supplements may contain different forms of turmeric and you are likely to see any one of the following listed: turmeric powder organic turmeric turmeric extract Ideally, choose a product that contains ‘turmeric extract’, this form of turmeric is said to be more potent than regular or organic turmeric and is less likely to contain contaminants. Good quality products should also state the percentage of curcuminoids (active constituents) per dose, the best products contain up to 95 per cent. The formulation may also combine these active constituents with ingredients that aid their absorption. Examples include ginger (as gingerol), black pepper (as piperine) as well as fats such as coconut oil. How to use turmeric supplements safely When taken by mouth turmeric and curcumin are generally considered safe in the short term. However, recent reports suggest that the use of modified products that are designed to enhance our uptake of the purified extract may be linked to liver injury. It is likely there is a genetic component that may make some people more likely to experience this outcome. Restricting use for a set period and choosing a supplement with a moderate, rather than a high dose may be appropriate, and as always, discuss any new supplement regime with your GP. Who might benefit from using a turmeric supplement? Those with joint pain, arthritis, fibromyalgia or any similar inflammatory condition and if you are concerned about cognitive function. If you have been diagnosed with one of these conditions speak with your GP about the suitability of turmeric supplementation for your specific circumstances. Who shouldn’t take turmeric supplements? For the majority of us, turmeric is a safe option in the short term, however, there are some circumstances where caution may be needed. These include, but are not limited to: If you’re pregnant or breastfeeding, you should avoid taking therapeutic doses If you have iron deficiency anaemia If you suffer from gallstones, bile duct obstruction or liver disease, you should be aware that turmeric increases bile secretion If you’re taking prescribed medication, you should refer to your GP or pharmacist for guidance. Those taking blood thinners, diabetes medication or proton pump inhibitors (PPIs) such as omeprazole for acid reflux, should take particular care with turmeric. Is it possible to take too much turmeric? Typically supplements provide 500-2000mg – but check the label to see if this is in the form of ‘turmeric’ or the more active ‘curcuminoids’. The amount appropriate to you will depend on the symptoms you are hoping to manage and your personal circumstances. Taking large amounts consistently over a long period of time may cause stomach upset and in extreme cases ulcers and liver injury. How to choose a turmeric supplement Source wisely – buy from a reputable company. Check the product delivers an effective, but not excessively high dose. 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 and for a scheduled period of time. This supplement is not recommended at high doses or for use over an extended period of time. 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 pre-workout supplements Best creatine supplements Best calcium supplements Best sleep supplements Best vitamin C supplements Best biotin supplements 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? 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.
20 high protein foods: Best sources of healthy protein
How much protein should you eat, and what are the best sources? Follow our nutritionist's guide for all your protein needs.
Many of us are looking to increase our protein intake, but it can be hard to know how to do this in a healthy way – especially if you're vegetarian or vegan. Below, you'll find out how much protein you should be eating and which foods are the highest ranking. Healthy protein sources include eggs, lean meat, dairy foods, beans, nuts, seeds and some grains. Have a read then check out our high-protein recipes, high-protein vegetarian recipes and high-protein vegan recipes. Plus, have a look at our spotlight on high-protein diets. Why do we need protein? Protein is an essential macronutrient, responsible for multiple functions in the body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training, you may benefit from increasing your protein intake, as well as factoring it into your training schedule at specific times to reap its muscle-building benefits. Studies also suggest that as we get older, we may benefit from eating more protein because it helps minimise the muscle loss (known as sarcopenia) associated with aging. How much protein should I eat? For most people, a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended, this is based on an average, non-active, healthy adult. For weightlifters and strength athletes, 1.4-2g of protein per kg of body weight is recommended per day, with a recommendation of 1.8-2.0g of protein per kg of body weight per day for endurance athletes. After exercise, protein is particularly important because muscles need additional protein to recover and grow. A portion of protein (15-25g) is recommended within an hour of exercise, because it’s at this time that your muscles are most receptive to protein synthesis. Can you eat too much protein? For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. Consistently eating high amounts, such as three to four times the recommended amount, may lead to health issues such as the worsening of an existing kidney problem. However, research varies and it’s likely that other factors influence this, such as whether the protein is of animal or vegetable origin, and how balanced your overall diet is. One of the main issues with a Western diet is that our breakfasts and lunches are often low in protein but high in carbs, with most of us enjoying a protein-packed evening meal. It is better to spread your protein intake evenly throughout the day. With this in mind try our suggestions for high-protein breakfasts, high-protein lunches and high-protein dinners. 20 best sources of protein You can get protein from both plant and animal sources. We've also highlighted some of the best protein foods below: 1. Poultry Chicken or turkey breast are popular choices when increasing protein intake. One roasted chicken breast (100g, without skin) provides about 30.2g of protein. Try our healthy chicken recipes and healthy chicken breast recipes 2. Lean red meat Although we’re advised to limit the amount of red meat in our diets, moderate amounts of lean, unprocessed red meat can be a nutritious addition for its quality protein and it’s easily absorbed forms of nutrients like zinc, iron and vitamin B12. We love our balsamic beef with beetroot & rocket or our healthy chilli con carne. 3. Pork Pork is one of the richest sources of leucine, an amino acid which is key in supporting muscle recovery and helps stimulate muscle repair after exercise. Try our healthy pork recipes. 4. Fish and seafood Fish and seafood are valuable sources of protein. Fatty varieties like salmon pack in heart-healthy omega-3 fatty acids which may help reduce joint stiffness and inflammation – useful after an intensive gym session. A 100g cooked portion of steamed salmon provides 23.6g protein. Try our favourite healthy fish recipes and read more about the health benefits of salmon. 5. Eggs One medium egg has around 6g of easily digestible protein. A healthy omelette is a good way to start the day and is a great recovery meal post-exercise, too. Try our healthy egg recipes and read about the health benefits of eggs. 6. Milk Dairy foods are packed with protein and bone-building calcium. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow- and fast-release whey and casein proteins. You can get the same recovery effects from a milk-based fruit smoothie, such as this cranberry & raspberry smoothie recipe. 7. Yogurt A combination of casein and whey, yogurt is a useful protein-rich food. One of the best versions is Greek yogurt as, due to the straining process, it’s an especially good source of bio-available protein, with approximately 5.7g of protein per 100g. Try making your own healthy bio yogurt. 8. Cottage cheese Cottage cheese can provide even more protein than Greek yogurt – just opt for a low-fat version. With a greater percentage of its calories coming from protein, cottage cheese is especially useful if you’re looking to achieve a calorie deficit for weight loss, whilst maintaining your protein intake to support muscle mass. Try our cottage cheese pancakes or our mini spinach and cottage cheese frittatas 9. Edamame beans Beans and pulses are cheap protein sources. They're also a useful plant source of iron and are rich in fibre. Edamame beans are among the best with an 80g cooked serving providing 8.7g protein. Try our delicious edamame falafel wraps – these combine the benefits of edamame with chickpeas. 10. Tempeh Soya beans are a valuable plant protein, providing all nine of the essential amino acids that we need for growth, repair and functions like immunity. Made from cooked, fermented soya beans, tempeh is a popular meat alternative. It offers a higher protein and fibre content than some other soya products. Discover our favourite tempeh recipes. Read more about the health benefits of soya. 11. Tofu A 100g portion of tofu provides about 13.0g of protein but brands will vary so check the product label. Available in different forms, including silken, firm and marinated, this soya product is incredibly versatile – use it to make tofu brekkie pancakes or create a Japanese-inspired salad. New to tofu? Learn how to cook it. 12. Wheatgerm The nutritious centre of the wheat grain, wheat germ is removed from most refined wheat products. Rich in protein, fibre and healthy fats, wheatgerm is also packed with magnesium, zinc and folate. Just 1 tbsp provides 4.1g of protein. Often added to cereals such as our high-fibre muesli, wheatgerm makes a great nutrient boost. 13. Hemp seeds Exceptionally nutritious, with more than 20% of their calorie content derived from protein and a source of unsaturated, healthy fats, these little seeds make a nourishing addition to cereals, bakes and snacks. With just 1 tbsp providing 3.0g of protein as well as a number of vitamins (like vitamin E) and minerals (including magnesium, iron and zinc). We like to add them to our nut & seed granola or apricot & seed protein bars. 14. Pistachio nuts Nuts and seeds are a practical protein choice if you’re on the move. Around 50 pistachio nuts provide 6g of protein plus sodium and potassium – the electrolytes we lose through sweat during exercise. Read more about the health benefits of nuts. 15. Almonds A 30g serving (roughly a small cupped handful) provides 6.3g of protein. They are naturally sweet in flavour which makes them a versatile ingredient – enjoy for breakfast in our almond crêpes with avocado & nectarines or as a tasty addition to our linguine with watercress & almond pesto. 16. Lentils Pulses, like lentils, contain almost twice the amount of protein as that of wholegrains including oats, wheat, barley and rice. Combine the two and you have the perfect combination. Add three tablespoons of cooked lentils to your meal and you’ll get about 9g of protein as well as fibre, folate and potassium. Enjoy our favourite lentil recipes 17. Sunflower seeds Just a small handful (30g) provides a useful 5.9g of protein. Loaded with selenium, sunflower seeds may also help support your immune defences and thyroid function. Try this tasty seed mix or our broccoli pasta salad with eggs & sunflower seeds. 18. Peanuts Not actually a nut, but a member of the legume family, peanuts have more in common with soya beans, lentils and garden peas than tree nuts. A small handful of peanuts or two tablespoons of peanut butter provides about 7.7g protein. Add peanuts to vegan curry, porridge or a smoothie for a power boost. 19. Peas Not a vegetable but a small, edible legume. Peas are a valuable vegan source of iron and B vitamins, which are particularly useful for women of reproductive age as well as growing children. An 80g portion of boiled peas provides 5.4g of protein – try our asparagus & lemon spaghetti with peas or our delicious leek, pea & watercress soup. 20. Quinoa Although typically used as a grain, quinoa is in fact a seed. Unlike grains, it's also a complete source of protein, providing all nine essential amino acids. Gluten-free and versatile, you can enjoy quinoa for breakfast, lunch or dinner. A 100g portion of cooked quinoa provides 4.4g of protein. Try our delicious cardamom, peach & quinoa porridge, kale & quinoa patties or satisfying quinoa stew with squash, prunes & pomegranate Enjoyed this? Now try: What to eat for a workout The best muscle-building breakfasts The best sources of protein for vegetarians What is a high-protein diet? Nutrition for runners Protein pancake recipes Spinach protein pancakes High-protein recipe ideas High-protein snacks High-protein breakfasts High-protein lunches High-protein dinners More high-protein recipes What are your favourite sources of protein post-workout? Are you still unsure whether you're getting enough? Post your questions and comments below... This article was reviewed on 6 January 2025 by Kerry Torrens. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (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.
Magnesium may help improve sleep, energy, blood sugar, mood and more. Our nutritionist explains why we need magnesium and how taking magnesium could benefit you
What is magnesium? From the regulation of blood pressure to energy production, blood sugar balance and even weight management and mood, magnesium's role in the body is an important one. With such a long list of uses, it’s no surprise it’s the fourth-most abundant mineral in the body, and involved in more than 300 enzymatic reactions. The benefits of magnesium include: Supports bone strength May alleviate depression and reduce anxiety Maintains cardiovascular health, including heart rhythm May alleviate migraines and headaches May improve sleep patterns May improve pre-menstrual syndrome (PMS) May regulate blood sugar May boost metabolism and improve existing performance Lowers inflammation Supports the transportation of electrolytes including calcium and potassium Discover more at our vitamins and minerals hub and check out the best magnesium foods, the best magnesium supplements to aid sleep and our full range of health benefit guides. How much magnesium do I need? Daily UK recommendations of magnesium for men and women are 300mg and 270mg respectively. What form of magnesium is best? Magnesium comes is several forms including chloride, hydroxide, oxide and sulfate, as well as glycinate, lactate and citrate. Magnesium supplements come in different forms, each with varying bioavailability – this refers to how well it enters your circulation system. For example, forms that dissolve well in water tend to be more easily absorbed in the gut. For this reason, magnesium in the form of citrate, lactate and chloride are more completely absorbed than the oxide equivalent. A common form is magnesium glycinate. This is well-tolerated and effective for treating low magnesium levels, it may also be useful for anxiety, insomnia and stress conditions. Health benefits of magnesium 1. May strengthen bones and protect against osteoporosis Studies have reported a positive link between magnesium intake and bone density in both men and women. This is because magnesium is involved in forming bones, as well optimising our use of vitamin D which helps us absorb calcium. Adequate magnesium may also play a part in keeping our muscles strong and healthy – this is an important for all of us, especially for preventing falls and fractures in older people. 2. May help with depression and anxiety Magnesium has been shown to have a mood-improving effect with or without the use of antidepressants. This is relevant for people with mild mood symptoms as well as PMS-related or hypertensive anxiety. This is likely because magnesium elevates levels of a neurotransmitter called GABA, which calms anxiety. Other research suggests a deficiency of magnesium may increase the body’s susceptibility to stress. 3. Maintains cardiovascular health For those with hypertension, magnesium may help regulate blood pressure. There are also wider cardiovascular benefits, with higher magnesium intakes linked with a reduced risk of stroke. 4. May alleviate headaches/migraines Magnesium deficiency may cause migraines and headaches. However, evidence supporting the use of supplementation to prevent or reduce symptoms is limited. 5. May improve sleep Magnesium may be a useful sleep aid, because it helps quieten the nervous system, creating a calm and relaxed disposition. As we age, we experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of 60- to 80-year-olds suggests the mineral may help reverse these changes. Another more recent study looking at adults aged 18-65 years reported a modest improvement in insomnia when taking a daily supplement of elemental magnesium bisglycinate. 6. May ease pre-menstrual syndrome (PMS) For many women the anxiety, stress, mood swings and bloating which come at different times of the menstrual cycle, as well as menstrual migraines, have a significant impact on their life. Studies suggest magnesium taken alone and in combination with vitamin B6 may help ease these symptoms. 7. May regulate blood sugar Studies suggest that higher magnesium levels are linked with better insulin sensitivity and that taking supplements can both improve insulin response as well as lower blood sugar. 8. May boost metabolism and improve exercise performance Magnesium is involved in energy production, oxygen uptake and electrolyte balance so it plays a key role in energy metabolism. Numerous studies suggest magnesium may improve athletic performance. 9. Lowers inflammation Taking magnesium supplements has been shown to significantly improve inflammatory markers including C-reactive protein (CRP). This is important as inflammation causes heart attacks, stroke and Type 2 diabetes, as well as effecting our brain health. 10. Supports the transportation of electrolytes Magnesium is essential for regulating levels of key electrolytes including sodium and potassium. Electrolytes are involved in regulating nerves and muscles, hydrating the body and balancing blood pressure. What about magnesium supplements? If you’ve been advised to take a magnesium supplement, it’s important to select a high-quality product that supplies the form of magnesium that is most likely to benefit the issue you want to address. The product you choose may also be influenced by the dose you’ll need, and how many capsules you’re willing to take. Common forms of magnesium that you’re likely to see include magnesium citrate, oxide, glycinate and malate. What are the symptoms of low magnesium? Early signs of low magnesium levels may include: fatigue muscle weakness cramps poor appetite sleep issues While chronically low levels may affect: bone health heart rhythm anxiety brain function Always speak to your GP or healthcare provider before taking a supplement or if you’re concerned about nutritional deficiencies. What are the symptoms of too much magnesium? Too much magnesium from food shouldn’t be problem for most healthy people as any excess is excreted by the kidneys as urine. However, taking high-dose supplements may cause gut problems such as diarrhoea, nausea or stomach cramping. Guidance recommends that you limit supplementary intake to no more than 400mg per day. To minimise the risk of side effects, take the supplement with food and not with any medication. Always keep to the directions on the label and refer to your GP or health professional if you are unsure. Is magnesium safe for everyone? Certain groups are more likely to be at risk of low levels including older adults, type 2 diabetics and those with gut issues, such as Crohn’s disease. However, before you take a supplement, be aware that certain medications may affect magnesium so it is vital you seek the advice and guidance of your GP before supplementing. Overall, is magnesium good for you? If you're someone who struggles to sleep, suffers with low mood or migraines as well as symptoms of PMS then magnesium may be helpful. For more information, check out our guide to magnesium-rich foods to incorporate into your diet. Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies. Read more... Could magnesium help with menopause symptoms? Everyone’s taking this mineral for their sleep; a nutritionist explains how to make magnesium work for you The best sleep trackers reviewed The best supplements, tried and tested Am I getting enough vitamin D? This article was reviewed on 6 January 2025 by Kerry Torrens. 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 electrolytes 2026 – 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. Sponsored by Fourfive Hydrate with 30% off Fourfive Energy and Focus Electrolytes, plus a free gift and delivery Fourfive is designed for busy days and active lifestyles, whether you are working, training or on the go. 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Hydrate smarter and <a href="https://www.awin1.com/cread.php?id=489797&clickref=bbcgoodfood-918671&awinmid=19720&p=https%3A%2F%2Ffourfive.com%2Fcollections%2Fenergy-and-focus-products%2Fproducts%2Fhydro-plus-hydration-energy-focus-sachets%3Fvariant%3D54954561667445%26utm_source%3Dawin%26utm_medium%3Daffiliate%26utm_campaign%3D489797%26aw_affid%3D489797%26awc%3D19720_1768925985_4263ebd10f336eecba31d458b0742220" rel="sponsored" target="_blank">save 30% off today Electrolytes are also responsible for maintaining our fluid balance, helping the heart to work and regulating our blood pressure. With that in mind, we tested some of the best electrolytes on the market. Read more about what electrolytes do and how to replenish them. Best electrolytes overall If you want my top pick, the Dr Vegan Hydrate+ are the best overall electrolytes in this guide. Jump to review Best electrolytes at a glance JUMP TO REVIEWS Best electrolyte powder Best electrolytes for fast hydration: Dr Vegan Hydrate+, £19.99 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 easy-to-drink electrolytes: fourfive Hydro electrolytes, £23.10 Best electrolytes for sports hydration: ESN electrolyte powder, £26.99 Best electrolytes for interesting flavours: LMNT electrolytes, £17.09 Best electrolytes to start the day: Ancient + Brave True Hydration, from £32 Best electrolytes for balance: Humantra Himalayan Lime, from £28 Best plant-based electrolyte: Veloforte Mixed Electrolyte Powders, £16.69 Best electrolytes for athletes: SiS Hydro+ electrolyte drink mix, from £6.74 Best electrolytes with added mushrooms: Spacegoods hydrodust, £25.50 Best electrolyte tablets Best berry-flavoured electrolytes: Healthspan Elite Activ Hydrate – Berry, £12.79 Best all-rounder electrolytes: Phizz Daily 3-in-1, £14.39 Best electrolytes for value for money: SiS Hydro tablets, from £8 Best electrolytes for interesting flavours: Hiro Hydration, £20.40 Jump to section: Best electrolyte supplements to buy in 2026 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 2026 Best electrolyte powder Dr Vegan Hydrate+ Available from Dr Vegan (£19.99) Best electrolytes for fast hydration Price per day: £1.33 Star rating: 5/5 Free from sugar, stevia and artificial sweeteners, Hydrate+ is gentle on the stomach and refreshing. The orange and pineapple flavour has clean citrus taste with a subtle sweetness from monk fruit. It is easy to drink both during workouts and throughout the day, without the sickly, heavy aftertaste and effects often associated with artificial sweeteners. The single-serve sachets make it convenient for travel and training days. This vegan-friendly electrolyte powder is designed for fast hydration and recovery, combining sodium, potassium, magnesium and calcium with high-strength vitamin C and vitamin B12. The addition of L-taurine supports endurance and mental performance, making it a strong choice if you exercise a lot. Available from: Dr Vegan (£19.99) Amazon (£18.98) 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 (£9.99), 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 (£9.99) Punchy (£15) fourfive hydro electrolytes Available from fourfive £23.10 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 (£23.10) 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 £18.90), Veloforte (pack of 24 £41.99) 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 £18.90) Veloforte (pack of 24 £41.99) 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 (£25.50), Spacegoods (£29) 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 (£25.50) Spacegoods (£29) Best electrolyte tablets Healthspan Elite Activ Hydrate – Berry Available from Healthspan (£12.79) 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 (£12.79) Phizz 3-in-1 Available from Phizz (£7.99), Amazon (£5.30) 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 (£5.30) 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.
What happens when you eat too much fibre?
Eating too much fibre can cause bloating, constipation, gas and other symptoms. How much fibre should you really eat? Our nutritionist explains...
Most of us think of fibre as the non-digestible, mainly carbohydrate material found in plants – the part that our digestive enzymes can’t break down. Getting enough of this fibre is associated with a lower risk of heart disease, stroke, type-2 diabetes and colon cancer. Plus, when you eat fibre-rich foods, they’ll keep you fuller for longer, improve your digestion and keep you regular. When eaten as part of your everyday diet, fibre supports gut health and may increase the number and variety of gut bugs that live there; it also helps us maintain a healthy weight, supports cholesterol balance and regulates hormones. Discover our spotlight on high-fibre diets, 20 high-fibre foods, and our top high-fibre recipes, including kidney bean curry and chickpea burgers. Is all fibre the same? The answer is no, there are three main types of fibre: Soluble fibre Soluble fibre thickens and becomes gel-like when mixed with fluid. Examples include gums, pectin, beta-glucans in oats and the fibre found in psyllium husks. If you’re a keen jam maker, you’ll be familiar with this, because the soluble fibre pectin is key to getting a good ‘set’. In our bodies, these fibres slow our digestion and the speed at which we absorb nutrients. Be aware, though, that soluble fibre may affect the absorption of prescribed medication, so refer to your GP if needed Insoluble fibre Insoluble fibre is what we tend to refer to as ‘roughage'; it isn’t changed by our digestion, so it acts as a bulking agent that helps prevent constipation. Eating high levels of this type of fibre throughout our lifetime may help lower our risk of developing conditions like haemorrhoids and diverticulitis. Fermentable types of fibre Fermentable types of fibre are broken down by gut bacteria; these fibres act as a fuel source for them and, in return, create beneficial byproducts called short-chain fatty acids (SCFAs). These SCFAs feed the cells of our colon, help make our immune system more robust, improve our tolerance to certain foods and regulate our allergy response. Resistant starch, as you might expect, is resistant to our digestion but is fermentable, so it gets broken down by bacteria. Studies suggest that when we include foods rich in resistant starch, we benefit from better blood sugar levels, improved appetite control and more efficient digestion. What is fibremaxxing? A wellness trend popularised by social media, 'fibremaxxing' is all about upping your fibre intake; this might involve adding fibre-rich foods like prunes to your diet or, when taken to extremes, boosting fibre through supplements such as powders. Is extra fibre safe for everyone? No, extra fibre is not necessarily safe for everyone, it depends on your personal circumstances. For example, if you’ve recently been diagnosed with diverticulitis, you should follow a low-fibre diet until your condition is under control. Similarly, if you have irritable bowel syndrome, you may find your tolerance to fermentable fibre is low and you should minimise these in your diet until your condition is more manageable. Examples fermentable fibre include inulin found in asparagus, onions and artichokes, and oligo-fructose found in bread, cereals, ripe bananas and some vegetables. Speak to your GP or a registered dietician for further advice. They may suggest you follow a low-FODMAP diet under their professional supervision. Anyone on prescribed medication should use caution when adding significant amounts of additional fibre to their diet, because certain types like pectin (fruit) and beta-glucans (oats) may affect the body's ability to absorb some medications, including aspirin. Likewise, if you’re on insulin to control diabetes, you should be aware that fibre may reduce your blood sugar levels, which may mean you need an adjustment to your medication. Always speak with your GP first. How much fibre should I be eating each day? UK guidelines recommend an average adult consumes 30g fibre per day as part of a balanced, healthy diet. Most of us fall short of this amount. Good sources include fresh and dried fruit, vegetables, beans and pulses, nuts, seeds and wholegrain cereals. Children should be eating 15-25g fibre per day, depending on their age. Symptoms of too much fibre If you increase your fibre intake too quickly, you may experience uncomfortable side effects, such as: bloating cramping and wind constipation diarrhoea These are all signs that your system is overwhelmed. High fibre levels may impact your appetite, making you less likely to eat foods rich in other essential nutrients like protein and fats. If you’re a keen exerciser, you may not take on enough calories to fuel your sport. In extreme cases, and when not enough liquid is consumed, a very high-fibre diet may lead to bowel blockages. If you’ve been diagnosed with a gut condition such as irritable bowel disease, irritable bowel syndrome or Crohn’s disease, additional fibre is likely to aggravate your symptoms. Symptoms of too little fibre Telltale signs you’re not getting enough include: getting hungry soon after eating experiencing blood sugar swings and feeling sluggish after a meal having cholesterol levels higher than recommended being overweight experiencing hormonal swings getting constipated and suffering from haemorrhoids Over time, low levels of dietary fibre may lead to gut conditions like diverticulitis or bowel cancer. How to safely introduce more fibre into your diet If you’re looking to increase the fibre in your diet, be sure to drink extra fluids to help the fibre do its job properly, and make changes to your diet over a period of weeks rather than days. This will allow time for your body to adjust. As you gradually increase your fibre intake, your digestive system and gut bacteria should adapt and the uncomfortable digestive symptoms will subside. If you are taking prescription medication or have been diagnosed with a gut condition such as diverticulitis or IBS, you should refer to your GP or a registered dietician for guidance. Found this useful? Now read: High-fibre breakfast recipes Gut health: what does it really mean? 10 probiotic foods to support your gut health How to improve your digestion: Healthy Diet Plan Top 10 anti-inflammatory foods Have you tried fibremaxxing? What foods have you included? Share your experiences in the comments below. This page was reviewed on 3 October 2025 by Kerry Torrens. 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.