Often associated with adolescent skin, acne can be experienced well into adulthood. How much does diet play a part and which foods might cause acne?
Commonly associated with adolescent skin, acne can be experienced in your twenties, thirties and beyond. Caused by a combination of factors, including hormone levels and genes, diet is also a frequently cited trigger. We look at what’s behind the ‘diet causes acne’ theory and whether this blame is well founded. Next, discover how gut health affects skin, what foods are good for your skin, the best and worst foods for acne, how dietary fats can improve your skin and our review of the best collagen supplements. What is acne? Acne vulgaris (acne) is an inflammatory skin condition that occurs when the pores at hair follicles become blocked. The blockage is caused by excess sebum (oil) and sticky dead skin cells that clump together due to an over-production of the skin protein, keratin. This blockage causes a spot and it is when this blemish becomes infected by normally harmless skin bacteria that an inflammatory process occurs and acne develops. What causes acne? Sadly, there’s not one thing or one trigger that makes you prone to a breakout. Acne is caused by a number of different factors that influence the production of oil and skin cells, and as a result lead to the blocked pores and inflammation that follows. Examples of these include: Your hormones, especially those referred to as androgens, such as testosterone and dihydrotestosterone (DHT). These bind to receptors in the skin and stimulate the oil glands to produce more oil. Both males and females have androgen hormones and it’s the ratio of these relative to other hormones that influences acne breakouts, most notably at key life stages such as puberty and peri-menopause A medical condition – an example being polycystic ovarian syndrome (PCOS), which involves an excess of androgenic hormones Your genes: it is possible to inherit a predisposition to acne. This may be a hormonal condition or the tendency to react more acutely to a bacterial infection. Your genes may also influence the amount of keratin you produce and how active your oil glands are Certain prescribed medications – these include steroids, the mood stabiliser lithium, some anti-epileptic medication and the progestogen-only contraceptive pill Pollution: environmental factors such as living in an area with poor air quality may aggravate already irritated skin Other potential triggers include stress, lack of sleep, smoking, age, your skincare routine and the products you use Can certain foods lead to acne? Although diet is commonly blamed for skin blemishes and acne, the British Dermatology Association say there is not enough research to prove a direct link between diet and acne. However, anecdotal reports and observational studies suggest that, for some people, certain foods may aggravate their condition. Does sugar cause acne? Foods that increase blood sugar levels, often referred to as high glycaemic index (GI) foods, like refined sugar and white carbs, appear, for some people, to act as a trigger. This is because these foods spike insulin, the hormone that manages blood sugar, and as a result triggers another hormone called insulin-like growth factor (IGF1), this increases the effects of androgen hormones on the size and activity of oil glands. Does dairy cause acne? Some studies suggest consuming milk may trigger acne but to date this hasn’t been studied in depth and it may not be relevant for all acne sufferers. Furthermore, dairy foods other than milk, such as cheese and yogurt, may not have such an acne-promoting effect. One reason for this may be the lower GI of cheese and yogurt, coupled with the lower whey content of cheese. Whey is a protein found in the liquid part of dairy and appears to be partly responsible for dairy’s effect on insulin levels. Do saturated fats cause acne? Western diets tend to be disproportionately skewed towards higher levels of saturated fats, trans fats and omega-6 fatty acids, while levels of omega-3 fats found in oily fish, nuts and seeds are typically low. Saturated fats found in red meat, and trans fats in some processed and fast foods, aggravate acne by stimulating the factors that lead to clogged pores, such as oil production. While studies suggest omega-3 fats help reduce the production of IGF1 and as a result lower oil and keratin production at the hair follicle, they also have a valuable anti-inflammatory effect which may help alleviate symptoms. Other possible food triggers for acne Like dairy, meat is rich in the amino acid leucine, this appears to play a role in the stimulation of oil glands in the skin. High-meat diets as well as the use of whey protein powder, a popular supplement among gym-goers, have been reported to aggravate acne symptoms. Despite being famed for its health benefits, dark chocolate may be a potential trigger, at least for some people. Studies report that young males, who eat dark chocolate regularly, may exacerbate their acne symptoms. This is because dark chocolate is thought to promote bacterial colonisation of the skin surface. The high levels of sugar, refined carbs and unhealthy fats in some ultra-processed foods (UPFs) may also be detrimental. This is because UPFs may disrupt the gut microbiome, spike insulin and promote inflammation, all of which may aggravate skin conditions, like acne. Is your diet causing skin problems? Despite limitations in studies there is some evidence that, for certain people, diet may play a role in the severity and frequency of their breakouts. That said, it is important that you do not make significant changes to your diet without first consulting your GP, dietician or other healthcare provider such as a dermatologist or endocrinologist. One practical step you can take is to keep a food and symptom diary. This may help you identify trigger foods specific to you and it will provide useful information to help guide your healthcare practitioner. However, if you are thinking of adopting an elimination diet, the evidence is inconclusive and such a diet should only be attempted under medical supervision. Overall can you cure acne with diet? There is currently not enough evidence to support a specific diet for the management of acne. However, studies using a Mediterranean-style diet, that reduces ultra-processed foods, dairy (especially milk) and meat while encouraging the intake of omega-3 fatty acids combined with low GI foods, looks promising. Enjoyed this? Now read… Eat your way to fabulous skin What foods are good for my skin? How gut health affects skin Liz Earle's top five secrets for radiant skin What is a balanced diet? 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.
14 of the most overlooked signs of a vitamin deficiency
These common niggles could be telling you something about your health – check them out now
From brittle nails or mouth ulcers to scaly skin or hair loss, the signs of a vitamin deficiency can be varied. Our nutritionist explains how to spot a vitamin deficiency and, most importantly, how to address it with simple food inclusions. Having low levels of essential micronutrients is more common than you might think, with almost 50% of UK adults struggling to get their vitamin needs from their diet. Inadequate intake can have far-reaching implications, depending on the vitamin concerned and the length of time levels are low. The consequences may include a compromised immune system, reduced energy, nerve damage and cognitive dysfunction. Learn how to identify common deficiency symptoms, why they occur and which foods may fix the problem. Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the British Association for Nutrition and Lifestyle Medicine (BANT). A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance. Why are vitamin deficiencies common? With more than half of the calories we consume in the UK coming from ultra-processed food (UPF), it’s not a huge surprise that our diets are low in these essential micronutrients. UPFs are typically high in saturated fat, salt and sugar, and low in fibre and micronutrients, like vitamins. Add to this the increased use of weight-loss medication and it becomes evident why we may run the risk of deficiency. An estimated 1.5-2 million UK adults are currently using weight-loss jabs, including products such as Wegovy and Ozempic; this medication can cause vitamin deficiencies due to a significant reduction in food intake and delayed stomach emptying. Studies suggest that over 20% of users are likely to experience a vitamin deficiency within the first 12 months of use. The most common deficiencies are for vitamins D, B12, A and C. Discover our full range of health benefit guides including vitamins – what do I need? and the top 10 sources of vitamin C. 14 symptoms of vitamin deficiency 1. Brittle nails You may not be familiar with the vitamin biotin (also known as vitamin B7), but it’s key for healthy, strong nails. Biotin helps the body produce keratin, the tough protein that gives nails their strength. Foods to eat to increase biotin: Eggs, organ meats like liver, salmon, almonds, peanuts, soybeans and lentils. 2. Hair loss Healthy hair also needs biotin because it's essential for producing keratin. Keratin in the hair creates strength and elasticity and helps protect the hair shaft from the damage caused by heat treatment, chemicals and environmental pollutants. Foods to eat to increase biotin: Nutritional yeast, walnuts, sunflower seeds, chicken liver, sardines and mushrooms. 3. Dry/itchy skin Skin problems can arise from a number of nutrient deficiencies, but low levels of vitamins A and D can lead to dry, itchy or scaly skin as well as a condition called seborrheic dermatitis. We need these vitamins because they regulate cell turnover, reduce inflammation and help maintain a protective skin barrier. Foods to eat to increase vitamins A and D: Oily fish including sardines and mackerel, eggs, dairy foods and fortified dairy alternatives. 4. Cracked lips Although not always to blame for the cracks in the corners of your lips, low levels of both vitamins B2 and B6 may be contributing to the problem. Foods to eat to increase vitamins B2 and B6: Liver, chicken, turkey, tuna, eggs, milk, banana and fortified breakfast cereals. 5. Mouth ulcers Mouth ulcers are often caused by a deficiency in vitamins B12 and B9 (folate). We need these vitamins for mucosal (lining of the mouth) skin cell production, tissue repair and immune function. Foods to eat to increase vitamins B12 and B9: Liver, red meat, tuna, trout, shellfish, eggs and dairy products as well as fortified dairy alternatives. 6. Easy bruising Low levels of vitamins C and K can explain why you bruise easily. We need vitamin C for collagen production; this protein acts like scaffolding to the skin as well as for the walls of our blood vessels. Vitamin K is needed for the blood to clot properly, and low levels may lead to bruising and easy bleeding. Foods to eat to increase vitamins C and K: Leafy greens like kale, spinach and chard, broccoli and cabbage, as well as kiwi and blackberries. 7. Slow wound healing Low levels of vitamins C and D are typically responsible for slow wound healing. This is because of vitamin C’s role in collagen formation and tissue repair and vitamin D’s role in immunity and skin health. Foods to eat to increase vitamins C and D: Peppers, citrus fruit and strawberries (for vitamin C) and oily fish including trout, fortified spreads and yogurts and eggs (for vitamin D). 8. Bleeding gums Low levels of vitamin C will weaken gum tissue and cause inflammation. Severely low levels will result in scurvy, which has symptoms including bleeding gums, bruising and tooth loss. Foods to eat to increase vitamin C: Oranges, lemons, blackcurrants, papaya, brussels sprouts. 9. Fatigue Poor energy levels and fatigue can be caused by low levels of vitamins D, B12 and B9 (folate). Vitamin D can cause muscle weakness and aches, whereas low levels of B12 and folate can cause a type of anaemia-related tiredness. Foods to eat to increase vitamins D, B12 and B9: Fatty fish are ideal for all three of these vitamins; examples include sardines, salmon and trout. In addition, dairy and fortified dairy-free alternatives as well as fortified cereals 10. Memory loss and cognitive changes Low levels of vitamins B12, B1 and B6 are all linked to memory loss, cognitive decline and dementia-like symptoms. Deficiency in these vitamins is common especially as we get older, and also potentially for those following a plant-focused diet. Foods to eat to increase vitamins B12, B1 and B6: Beef, pork, liver, poultry, tuna, cod, shellfish, eggs and dairy foods as well as fortified nutritional yeast and marmite. 11. Difficulty seeing in low light A deficiency in vitamin A can cause 'night blindness', or the inability to see in dim light. We need vitamin A to form rhodopsin, a light-sensitive protein in the retina that allows us to see in low-light conditions. Foods to eat to increase vitamin A: Orange fruit and vegetables such as carrots, pumpkin and sweet potato, as well as eggs, liver and herring. 12. Joint pain Low levels of vitamins D, K and B12 are linked to joint pain. The reasons behind this are varied – vitamin B12 affects nerve function and inflammation, whereas low levels of vitamins D and K may be associated with osteoarthritis. Foods to eat to increase vitamins D, K and B12: Oily fish, including herring and sardines, eggs and fortified food products like spreads and breakfast cereals as well as liver and beef. 13. Muscle cramps Low levels of vitamins D, B12 and B6 may lead to muscle cramps, spasms and weakness, primarily due to the roles these vitamins have in muscle and nerve function. Foods to eat to increase vitamins D, B12 and B6: Oily fish, beef, liver, eggs, milk and yogurt and fortified foods products like breakfast cereals. 14. Tongue changes A swollen tongue or a burning or tingling sensation on the tongue may be caused by vitamin B deficiencies, particularly B12, B9 (folate), B3 and B2. Foods to eat to increase vitamins B12, B9, B3 and B2: Salmon, beef, liver, eggs, leafy greens and legumes including lentils and peas, as well as fortified nutritional yeast and breakfast cereals. What is the most common vitamin deficiency? In the UK, vitamin D is the most common vitamin deficiency, with low levels reported to affect about 50% of the population. Diet is not the only explanation, because the body can make vitamin D through the action of sunlight on the skin. However, due to the UK’s northern location, the sun’s rays are not strong enough between October and early March, which is why the UK government suggests we all consider a vitamin D supplement. Dietary sources of vitamin D are limited, with the best sources being oily fish, egg yolks and dairy foods or fortified dairy alternatives. How do I know what vitamins I'm lacking? Your doctor will be able to assess your symptoms, diet and risk factors and complete a physical examination looking for signs such as skin issues, brittle nails, hair loss or tongue changes. Based on this review, your GP may suggest a blood test to check vitamin levels. This is the most effective way to measure nutrient levels and determine whether you have a deficiency. Enjoyed this? Read more of our health guides Five nutrients every woman needs Vital minerals – what do I need? Am I getting enough vitamin D? What supplements should I take? Best personalised nutrition tests 2024, tried and tested Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The best berberine supplements 2026 – tried and tested
When choosing the best berberine supplements, we've prioritised high bioavailability, trusted brands and formulations with minimal fillers
Berberine is a natural compound found in plants that has been used for centuries in traditional medicine. Today, it’s gaining attention as a supplement people take to help maintain healthy blood sugar levels, support metabolism and look after heart health. With so many products on the market, it can be tricky to know which ones are reliable. Some provide well-absorbed forms of berberine at research-backed doses, while others may rely more on marketing than quality. Checking the dose, ingredient form, number of capsules, and third-party testing can make it easier to pick a product that fits your lifestyle. Sponsored by iHerb *]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id="request-WEB:f5d207e2-431a-4486-8bef-823fec9d8923-5" data-testid="conversation-turn-12" data-scroll-anchor="false" data-turn="assistant"> Save 20% on select berberine supplements and wellness favourites at iHerb Wellness routines are all about finding simple ways to look after your everyday health. Which is why berberine has become a go-to for those looking to support metabolic health and overall wellbeing. At iHerb, you’ll find trusted berberine formulas from brands like Thorne Berberine, Natural Factors WellBetX Berberine and ProHealth Longevity Berberine Pro. Shop now and enjoy 20% off select products from featured brands with code GOODFOOD when you spend £60 or more. Browse iHerb's wellness range and get 20% off select products today Terms & Conditions: Offer applies to select products from featured brands only. Minimum spend of £60 required. Use code GOODFOOD at checkout. Cannot be combined with other offers. In this guide, we’ve reviewed the top berberine supplements, looking at dosage, ingredient quality, value for money and practical considerations, so you can see which options stand out. We've also included information on what is berberine and why should I take it? Visit our review section to find more health-related reviews, including the best protein bars, best vegan protein powders and best meal prep containers. Next, read which supplements should I take? Best berberine supplements at a glance JUMP TO REVIEWS Best natural berberine supplement: NOW Foods Berberine Glucose Support, £24.72 Best high‑strength berberine supplement: Thorne Berberine 60 Capsules, £36.27 Best enhanced absorption berberine supplement: BIOptimizers Berberine Breakthrough, £59.99 Best liposomal berberine supplement: Renue by Science CardioMAX Liposomal Berberine, £39.49 Best berberine complex for metabolic health: Designs For Health Berberine Synergy, £41.49 Best berberine softgel: Designs For Health Berberine‑Evail, £48.99 Best premium berberine complex: Natroceutics Berberine Complex, £38.50 Best berberine supplement for longevity focus: ProHealth Longevity Berberine Pro, £29.10 Best berberine supplement with liver support: NMN Bio Berberine and Milk Thistle, £29.49 Best high-purity vegan berberine supplement: Vitabright Berberine HCL Capsules, £19.99 Best budget berberine supplement: Weight World Berberine Capsules, £13.99 Best simple berberine supplement: Bettervits Berberine Capsules, £35 Jump to: Best berberine supplements to buy in 2026 What is berberine and why should I take it? What form of berberine should I take? Is berberine safe to take daily and what are the side effects? When should I take berberine? Who should (and shouldn’t) take berberine supplements? How we tested berberine supplements To put together our edit of the best berberine supplements, we combined expert nutrition input with hands-on testing. Nutritionist Kerry Torrens helped guide the process, drawing on the current evidence base around berberine and its role in metabolic health, blood glucose management and lipid balance. This included consideration of appropriate dosing, formulation quality and safety for daily use. All supplements were tested in the same way. We focused on berberine capsules and softgels rather than powders or drinks, as these are the most common versions available. Each product was taken according to the manufacturer’s instructions, with observations recorded using our in-depth testing criteria. The Good Health By Good Food team reviewed supplements from a range of brands, spanning different price points and formulations, from single-ingredient berberine to more complex blends designed to enhance absorption or provide additional metabolic support. The key areas we assessed were: Dosage and potency: how much berberine is provided per daily serving and whether this aligns with amounts used in published research Formulation and absorption: whether the product uses standard berberine HCl or enhanced delivery systems such as liposomal or synergistic blends Ingredient quality: the presence of unnecessary fillers, additives or artificial ingredients Ease of use: capsule size, serving size and how easily the supplement fits into a daily routine Suitability for dietary requirements: including vegetarian or vegan suitability where relevant Value for money: cost per day compared with similar products on the market ​Best berberine supplements to buy in 2026 NOW Foods Berberine Glucose Support Available from: iHerb (£24.72) Best natural berberine supplement Star rating: 5/5 This well-priced softgel supplement provides 400mg of berberine hydrochloride per capsule, with three daily giving 1200mg, matching research-supported ranges for metabolic health. We found it easy to include in daily routines, with three to be taken a day with food, and the softgels are smooth to swallow. At around 27p per day, it’s one of the most cost-effective options we tested. The formula is free from gluten, dairy and soy but contains gelatin, so it’s not suitable for vegetarians or vegans. MCT oil is included, which may support absorption, although evidence for a significant clinical effect is limited. Overall, this is a simple, reliable berberine option at strong value. Available from: iHerb (£24.72) Thorne Berberine 1000 Milligrams Available from: iHerb (£36.27) Best high-strength berberine supplement Star rating: 5/5 Each capsule provides 500mg of berberine hydrochloride, with two capsules daily reaching 1000mg and three capsules 1500mg. We were impressed with the consistent formulation quality and the GMP-certified, NSF Certified for Sport manufacturing, which gives confidence in dose accuracy. The capsules are free from gluten, dairy, and soy. The cost per day is higher at around £1.20 for two capsules, but the reliability and clinical-grade standards make it ideal for experienced users comfortable with higher doses. Available from: iHerb (£36.27) BIOptimizers Berberine Breakthrough Available from: Bioptimizers (£59.99) Best enhanced absorption berberine supplement Star rating: 5/5 This softgel stood out for absorption support, combining 400mg berberine hydrochloride with MCT oil. Three capsules daily deliver 1200mg and we found them comfortable to swallow. The formulation may benefit users with digestive sensitivity or those looking for better uptake than standard capsules. It is free from unnecessary additives, but the premium price reflects the advanced delivery system. For those prioritising technology-driven absorption, this product performed well in our tests. Available from: Bioptimizers (£59.99) Renue by Science CardioMAX Liposomal Berberine Available from: Healf (£39.49) Best liposomal berberine supplement Star rating: 4.5/5 This supplement targets both cardiovascular and metabolic health, delivering 100mg of liposomal berberine per daily serving, designed to support blood sugar balance and lipid metabolism while improving absorption through a liposomal delivery system. The formula is combined with red yeast rice and CoQ10, two ingredients commonly included in heart-health supplements. Red yeast rice contains naturally occurring monacolins that can help support healthy cholesterol levels, while CoQ10 plays a role in cellular energy production and acts as an antioxidant that supports heart and mitochondrial function. We found the formulation thoughtfully designed and easy to swallow. The daily cost is higher at around £1.32, but the additional cardiovascular-supporting ingredients may justify the price for experienced users in search of a targeted, premium formula. Available from: Healf (£39.49) Designs for Health Berberine Synergy Available from: Healf (£41.49) Best berberine complex for metabolic health Star rating: 4.5/5 We liked this complex for pairing 500mg berberine hydrochloride per capsule with alpha-lipoic acid, providing 1000mg daily across two capsules. This combination supports metabolic and cardiovascular health and the vegetarian, non-GMO capsules are free from gluten, dairy and soy. The label is transparent and, while the daily cost is around 97p, the additional co-nutrient justifies the higher price for those wanting broader metabolic support. Available from: Healf (£41.49) Designs for Health Berberine Evail Available from: Healf (£48.99) Best berberine softgel Star rating: 4.5/5 This softgel uses an Evail-emulsified delivery system to improve absorption and ease digestive tolerance. This is a formulation technique that turns nutrients into very small emulsified particles (tiny droplets) so they are absorbed more efficiently in the digestive system, especially nutrients that are normally hard to absorb. Each softgel provides 400mg of berberine hydrochloride, with two softgels giving 800mg daily. Capsules are smooth and easy to swallow. The formula contains gelatin and soy, making it unsuitable for vegetarians or vegans. While the total daily dose is slightly lower than some alternatives, the emulsified system may appeal to those sensitive to standard capsules. Daily cost is about £1.63. Available from: Healf (£48.99) Natroceutics Berberine Complex Available from: Healf (£38.50) Best premium berberine complex Star rating: 4.5/5 This multi-ingredient formulation provides 550mg of berberine hydrochloride per capsule (including 50mg delivered via a liposomal form), alongside liposomal chromium for additional metabolic support. Chromium contributes to normal macronutrient metabolism and helps maintain normal blood glucose levels, which may complement berberine’s role in supporting metabolic health. In our testing, it was well-tolerated and the formulation includes a dual-delivery approach, combining standard berberine with liposomal berberine designed to support improved absorption and sustained activity in the body. Ingredient sourcing and product standards also appear transparent. The supplement is manufactured to GMP (Good Manufacturing Practice) standards, labelled as vegan-friendly and uses fully recyclable packaging, all of which can indicate attention to quality. We believe this is best suited for users already familiar with berberine who want a broader metabolic-support formulation. Absorption is enhanced through the dual-delivery system, and the premium price reflects the practitioner-style positioning. Available from: Healf (£38.50) ProHealth Longevity Berberine Pro Available from: iHerb (£29.10) Best berberine supplement for longevity focus Star rating: 4.5/5 Each capsule delivers 600mg of berberine hydrochloride, with two capsules daily providing 1,200mg, a dosage commonly used in metabolic health research. We appreciated the minimalist formulation and well-balanced dose, which makes it well suited to people following a long-term supplement routine focused on metabolic health. Unlike some formulations that add multiple additional ingredients, this product keeps the formula simple and focuses on delivering a clinically relevant dose of berberine without unnecessary fillers or extras. This straightforward approach may appeal to users building a longevity-focused supplement stack who prefer to control and combine individual ingredients themselves rather than relying on complex blends. Manufactured in a GMP-certified facility, absorption relies on standard capsules. At around 77p per day, it offers good value for a clinically supported dose. Available from: iHerb (£29.10) NMN Bio Berberine and Milk Thistle Available from: Healf (£29.49) Best berberine supplement with liver support Star rating: 4/5 This combination includes 400mg berberine hydrochloride per capsule alongside milk thistle. Milk thistle is commonly included in formulations like this because it contains silymarin, a compound known for supporting normal liver function and antioxidant activity. As the liver plays an important role in regulating cholesterol, blood sugar and fat metabolism, pairing milk thistle with berberine may help support overall metabolic health. One to three capsules daily provide 400mg to 1200mg depending on your goal. Capsules are vegan, non-GMO and manufactured in a GMP-certified facility. We found this product suitable for those who would like to combine metabolic and liver support in one supplement, with a sensible formulation and moderate price. Available from: Healf (£29.49) Vitabright Berberine HCL Capsules Available from: Vitabright (£19.99) Best high-purity vegan berberine supplement Star rating: 4/5 This straightforward supplement provides 500mg of berberine hydrochloride per capsule, standardised to 98 per cent purity, meaning almost all of the extract is the active compound. Taking the full suggested intake of three capsules daily (1,500mg) falls within the dose range commonly used in studies exploring blood sugar control, metabolism and appetite regulation, making it a solid option for metabolic support. The routine is simple – one capsule before meals, up to three times a day. The formula is also vegan and free from common allergens like gluten and dairy, with minimal fillers (just rice flour and a plant-based capsule). At roughly 22p to 66p per day depending on dose, it’s also a competitively priced option for a high-purity berberine product. However, the formula uses standard berberine hydrochloride, which is the most common form but is not designed for enhanced absorption. Some newer supplements use delivery systems like liposomal or dihydroberberine, which may help the body absorb the compound more efficiently. Available from: Vitabright (£19.99) Weight World Pure Berberine Capsules Available from: Weight World (£13.99) Best budget berberine supplement Star rating: 4/5 Each capsule provides 500mg berberine hydrochloride and is taken once daily. The vegan, gluten-free capsules contain minimal additives, making them simple and practical for cost-conscious users. We liked the affordability (around 15p per day) and straightforward formulation. There are no co-nutrients and absorption is standard, making it ideal for basic supplementation. Available from: Weight World (£13.99) Bettervits Berberine Capsules Available from: Boots (£35) Best simple berberine supplement Star rating: 4/5 Bettervits offer a straightforward berberine supplement providing 500mg of berberine hydrochloride per capsule, which is broadly comparable to many other products in this list that also deliver around 500mg to 600mg per serving. This makes it an accessible option for those who want a standard, research-aligned dose without committing to a more complex formulation. Where this product stands out is its simple, no-frills ingredient list. The formula contains berberine hydrochloride alongside basic capsule ingredients such as brown rice flour and plant-based capsule material, with no additional herbal extracts or absorption enhancers. Compared with some other supplements in the list that include liposomal delivery systems or added nutrients such as chromium or milk thistle, this product focuses purely on delivering berberine itself. That may appeal to users who prefer a single-ingredient supplement they can combine with other nutrients separately. However, the simplicity does mean absorption relies on standard berberine hydrochloride, whereas some newer formulations use liposomal delivery or added ingredients to improve uptake. It’s also slightly more expensive than some similar basic formulas we tested. Available from: Boots (£35) What is berberine and why should I take it? Berberine is an alkaloid extract found in a variety of plants, although barberry (Berberis vulgaris) is the primary source, with goldenseal and Oregon grape being common alternatives. With a long history of use in Ayurvedic and Chinese medicine, berberine has been used for infections including the herpes simplex virus, skin disorders like acne and atopic dermatitis, as well as digestive conditions. However, it is important to note that berberine is not a cure for any medical condition and evidence for many uses is still emerging. More recently interest has focused on berberine’s application for: Weight loss, especially for those with metabolic conditions like type 2 diabetes Blood sugar control Heart health, including cholesterol management Gut health Poly-cystic ovarian syndrome (PCOS) Inflammatory conditions And mood disorders, including mild depression Berberine should be viewed as a complementary supplement rather than a treatment or cure, and it should not replace prescribed medications or professional medical care. When choosing a berberine supplement consider your health goals, as some products are designed with certain objectives in mind such as heart health, blood sugar control or supporting metabolism. These products often combine berberine with other nutraceuticals, so always check the label to ensure that the product is suitable for your circumstances. What form of berberine should I take? Available in capsules, tablets, soft-gels and powders, berberine hydrochloride (berberine HCl) is one of the most studied and widely available forms. Although berberine is a natural product it can be synthetically made for commercial use, with the effectiveness of the product depending more on dosage and quality, than origin. Nutritionist Kerry says: “If more effective absorption is needed (given berberine has poor bio-availability) look for products that use liposomal berberine, dihydroberberine or berberine phytosome. These forms may be more expensive but enhance absorption, allowing lower doses to be used; this may be especially useful if you have a sensitive gut and are likely to experience digestive upset. It’s important to remember, if you supplement with an enhanced berberine form or a product that includes absorption enhancers, like milk thistle, and you take prescribed medications, the product may be more likely to promote a drug interaction.” Is berberine safe to take daily and what are the side effects? According to nutritionist Kerry: “For the average, healthy adult, daily use in accordance with product guidelines (typically up to 1.5g daily and in divided doses) is considered safe for periods of about six months. “Berberine is not recommended for long term use, without breaks, this is because there is limited support to confirm its safety beyond this period. What constitutes a suitable dosage will depend on the condition you wish to address, for example for blood sugar effects a dose of 500mg, taken three times daily after meals, has been reported to work well.” It should be noted, that there is more for us to learn with regards berberine’s clinical effects and more high-quality studies needed. For example, gender may be relevant, given males report greater improvements in cholesterol levels than females. If you choose to supplement you should be aware of the common side effects that include digestive upset like nausea, stomach pain, bloating, constipation and diarrhoea. These effects may be seen in those taking doses above 300g per day. When should I take berberine? Berberine is generally taken with or shortly after a meal to support digestive tolerance and consistent blood levels. Who should (and shouldn’t) take berberine supplements? Those likely to obtain benefit from berberine include people with metabolic disorders including PCOS, insulin resistance and type 2 diabetes as well as those with mildly high cholesterol. However, if you’re on prescribed medications check with your prescribing clinician before supplementing, this is because berberine is known to interact with some medications as it inhibits several liver enzymes that are involved in drug metabolism. This is of particular, but not exclusive relevance, to statins, calcium channel blockers, digoxin and the blood sugar drug, metformin. Berberine is not suitable for infants because it has been linked to a harmful build-up of the waste product, bilirubin, for this reason it may be unsafe during pregnancy and when breastfeeding. Nutritionist Kerry adds: “If you’ve been diagnosed with liver or kidney impairment, consult your doctor before using berberine. This is because both the liver and kidneys play a key role in metabolising and removing berberine from the body.” Read more health and wellbeing product reviews Best collagen supplements Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best vitamin C supplements Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements 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. Do you buy berberine supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.
Heart healthy diet: 9 foods to reduce your risk of heart disease
Discover which heart-healthy foods you should be eating, with expert advice from registered nutritionist Kerry Torrens and NHS GP Dr Chintal Patel
9 heart-healthy foods Oily fish Healthy fats Fruit and vegetables Warming herbs and spices Calcium-rich foods Plant-based protein Fibre Seeds Dark chocolate (85% and above) and green tea Heart healthy foods 1. Oily fish Oily fish such as salmon, mackerel, sardines and trout contain beneficial fats that help manage blood clotting, improve blood triglyceride levels (a type of fat in your blood) and boost circulation. They're also packed with omega-3 fats, which have a blood-thinning effect and help regulate heart rhythms. Guidelines recommend eating two portions of fish a week, one of which should be an oily variety. If you have heart health concerns, you may wish to aim for up to four portions each week and use gentle methods of cooking, such as poaching and baking, to protect the heart-healthy oils. Where your budget permits, buy wild-caught rather than farmed fish, as it has a superior fat composition. 2. Healthy fats Avocado, nuts (like walnuts), seeds (like chia and flaxseed) and oils (like rapeseed and olive oil) are all examples of heart-friendly fats. Extra virgin olive oil is rich in protective compounds called polyphenols that are linked to disease prevention, but it doesn’t heat well – that’s why we’ve used cold-pressed rapeseed oil for cooking our heart-friendly zesty salmon with roasted beets & spinach. Loaded with heart-healthy monounsaturated fats (and with half the saturated fat of olive oil), rapeseed oil can withstand high temperatures, making it the ideal cooking oil. It’s also a great source of protective vitamin E, making it a useful contribution towards your daily requirements. Avocados, meanwhile, are a great source of potassium – useful for maintaining healthy blood pressure. Peel them carefully, though, as many of the beneficial nutrients are found in the dark green flesh. 3. Fruit and vegetables For every extra 200g of fruit and veg you eat a day, you can reduce your risk of ischaemic stroke by a third, so aim high! Fruit and vegetables are packed with potassium to help manage blood pressure, as well as protective antioxidants that help minimise damage to your arteries. Keep it varied and enjoy a wide mixture of fruit and veg, including red cabbage, aubergine, tomatoes, berries and watermelon, and green leafy veg, such as kale and watercress. We’ve included beetroot in our zesty salmon recipe because it's rich in heart-healthy nutrients like magnesium and potassium to help manage blood pressure, plus natural nitrates to dilate blood vessels and keep blood flowing. We’ve also included garlic – ideally eaten raw, it has impressive health credentials. Chop, grate or crush to activate the compound allicin, and prepare 10 minutes before you need it. If you’re adding it to a cooked dish, do so close to the end of cooking to retain the health benefits. Red onion is rich in quercetin, which helps repair damage to blood vessels and improve blood flow. When it comes to oranges, don't forget the zest – it's rich in protective compounds like hesperidin, which helps balance blood pressure and protect arteries. 4. Calcium-rich foods Consuming calcium-rich foods such as dairy, tofu, leafy greens and tahini can all support heart health, as calcium helps lower blood pressure and regulate the heart muscle. 5. Warming herbs and spices Spices such as ginger, chilli, cinnamon, oregano and allspice can help reduce inflammation and protect the cardiovascular system. 6. Plant-based protein Try eating more beans, lentils, tofu and nuts, which are linked to a reduced risk of CVD. In addition, soy-based products and legumes contain phytoestrogens, which have been found to support vascular health. 7. Fibre Wholegrains (oats, quinoa, brown rice), legumes (lentils, chickpeas) and vegetables are all high in fibre, particularly the soluble type that helps lower LDL ('bad' cholesterol). Fibre also slows digestion and stabilises blood sugar. Studies show that increasing fibre intake significantly reduces CVD risk and mortality. Pulses and wholegrains are also a good source of magnesium, which helps relax blood vessels while the fibre they supply manages cholesterol levels. Enjoy porridge, unsweetened muesli, pulses and beans regularly. When you increase fibre, you also need to drink more fluids to help it work more effectively. Aim for about three portions of wholegrains daily. 8. Seeds Coriander seeds can help you manage cholesterol levels, while pumpkin seeds can help maintain healthy blood vessels – they're also a tasty top up to your calcium, magnesium and zinc intake. 9. Dark chocolate (85% and above) and green tea Both dark chocolate and green tea contain flavonoids that help lower blood pressure, but green tea also contains antioxidants that help lower LDL cholesterol and improve blood vessel function. What foods to avoid for a healthy heart Processed meats and red meat A high intake of processed and red meats is associated with increased CVD risk. Cutting back on processed meats – such as sausages and burgers – can contribute to better heart health. Try swapping out meat for plant-based sources of protein. Refined carbs and sugars Studies show that diets high in refined carbs and added sugars are linked to adverse CVD outcomes. Try swapping desserts like cakes, biscuits, sweets and pastries for fresh fruit and yogurt. Excess salt Watch your intake of salt: that means cutting back on processed foods and takeaways. High sodium intake is associated with increased blood pressure, which is a risk factor for CVD. Try slowly reducing or halving the salt you use in recipes, and avoid added salt at the dinner table. Alcohol drinks Keep your alcohol consumption within government guidelines, and aim to have at least two consecutive days a week that are alcohol-free. Discover more in our guide from Drinkaware on how to drink responsibly. What else can I do to protect my heart? Regular exercise Regular physical activity is associated with a significant reduction in CVD risk. Aim for at least 150 minutes of moderate intensity (brisk walking, cycling) or 75 minutes of vigorous intensity (such as a HIIT workout) aerobic exercise per week. Prioritise sleep Research shows that poor sleep quality is linked to an increased risk of CVD and stroke. Aim for seven to nine hours per night, and try to go to bed and wake up at the same time every day, even at weekends. Manage stress Chronic stress contributes to high blood pressure and other cardiovascular risk factors. Try to add stress management techniques to your daily routine, like meditation and mindfulness. And, laugh more – laughter is known to lower stress hormones. For more information on heart health visit bhf.org.uk or find more recipes and tips for a healthy heart in our guides: Spotlight on heart disease Top 10 tips for a healthy heart How to serve heart healthy portions How to lose weight and keep it off This page was last updated on 6 May 2026. 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 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 BBC Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
Our nutritionists reveal the best foods for glowing skin, as well as top tips to nourish your skin from the inside out.
What is skin? Your skin is the largest organ of the body and is made up of two main layers, the epidermis and dermis. The outer epidermis provides the main barrier, preventing water loss and protecting from pathogens, while the inner dermal layer ensures strength and elasticity, and supplies nutritional support. The skin you show to the world is created deep in the dermis. These skin cells are pushed up, layer by layer, until they reach the surface. This process takes around four weeks, which means changes in your diet, for better or worse, may take a little while to show. As well as providing your outer canvas, your skin regulates body temperature, provides a protective barrier and helps maintain fluid balance. A number of factors impact the health and appearance of your skin, including your genetics, age, hormone levels and conditions such as diabetes, as well as your diet and lifestyle. Helpful habits to establish include wearing a high-factor sunscreen all year round, minimising your stress when you can, and staying physically active. What can I eat for glowing skin? Many people have a favourite face cream or treatment, but there’s no denying that beautiful skin starts with nourishing it from within. Older skin cells are constantly being shed and replaced, which means a steady supply of nutrients is essential to support skin turnover. Eat the correct balance and you'll feed your skin and help keep it soft, supple and blemish-free. Wrinkles and age spots are inevitable, but ageing is also enhanced by overexposure to the sun, tanning beds, harsh soaps, chemicals and a poor diet. The answer is to fine-tune your skincare regime and modify lifestyle factors while optimising your nutrition by eating a varied, balanced diet that includes antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and adequate hydration. Read on for our 12 top tips on eating your way to glowing skin. Next, discover how gut health affects skin, how dietary fats can improve your skin and our review of the best collagen supplements. 1. Eat a minimum of five portions of fruit and vegetables every day Fruits and vegetables contain powerful antioxidants that help protect skin from cellular damage caused by free radicals. These free radicals may be triggered by smoking, pollution and sunlight. Eat a rainbow of colourful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins, and lutein, found in kale, papaya and spinach, are both important for normal skin cell development and healthy skin tone. Discover what counts as one of your five-a-day. Start your day with raspberry kefir overnight oats or sweet potato pancakes with orange & grapefruit. 2. Get your vitamin C We need vitamin C to support the immune system, promote radiant skin and help blemishes heal. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported, and strengthens the blood capillaries that supply the blood that nourishes our skin. Read more about vital vitamins. Try this vitamin C-rich lentil & tahini salad. 3. Eat enough vitamin E Vitamin E plays a key role in protecting the skin from oxidative (cell) damage and photo-ageing. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts and sunflower and pumpkin seed oil. Read more about what makes avocados so healthy. Enjoy almond crêpes with avocado & nectarines. 4. Stock up on selenium Selenium is a powerful antioxidant that works alongside vitamins C and E. Studies suggest that a selenium-rich diet may help protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just two or three nuts will provide your recommended daily amount. Mix Brazil nuts with seeds rich in vitamin E as a snack or salad sprinkle. Other good sources of this mineral include fish, shellfish, eggs, wheatgerm, tomatoes and broccoli. Read more about the health benefits of Brazil nuts. Add the crunch of Brazil nuts to this easy pomegranate chicken. 5. Eat plenty of zinc The mineral zinc helps keep skin supple by supporting the normal functioning of oil-producing glands in the skin. It’s also involved in the healing process and helps repair skin damage. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish. Read more about why we need vital minerals. Try this skin-healthy combination of mushroom hash with poached eggs. 6. Include healthy fats Certain fats act as a natural moisturiser for your skin, keeping it supple from the inside and improving elasticity. These fats include the monounsaturated and polyunsaturated varieties found in avocados, oily fish, nuts and seeds. These fats come cleverly packaged with a healthy dose of valuable vitamin E. Pay special attention to food sources of a polyunsaturated fat called omega-3 fatty acids. These fatty acids are anti-inflammatory and may help alleviate skin conditions like eczema and psoriasis. They also form the building blocks of healthy skin. You can find omega-3 fatty acids in oily fish such as salmon, trout and sardines, as well as plant sources including flaxseed, chia seeds, walnuts and rapeseed oil. Discover the health benefits of salmon. For a nutritious dinner, try sesame salmon with purple sprouting broccoli & sweet potato mash. 7. Eat more fibre Fibrous foods, like wholegrains, beans and pulses as well as nuts, seeds and vegetables, are not just fibre-rich, they feed the beneficial bacteria that make up your gut microbiome. This helps reduce inflammation throughout the body and promotes the healthy elimination of toxins; it may also help with acne, skin rashes and premature skin ageing. Learn more with our fibre guide. 8. Support your gut health with fermented foods Whether your concerns centre around common skin conditions like eczema and rosacea or you simply want your skin to age well, you need to consider the health of your gut. This is because any imbalance in your gut microbiome may show up in your skin. Beneficial gut bacteria, often referred to as probiotics, have become synonymous with helping to maintain digestive health, whether taken as daily supplements, or ingested as active cultures in live organic yogurt and other fermented foods. The benefits of these 'friendly' bacteria are now thought to extend beyond the digestive tract, and include helping to keep skin clear. By supporting the gut, probiotics create a healthy, sealed barrier that prevents the inflammation that can trigger breakouts. To promote the growth of good gut bacteria, aim to include fermented foods like kefir, kimchi and sauerkraut as well as live yogurt in your daily diet. Discover more digestive health recipes and tips. 9. Eat more phyto-estrogens Phyto-estrogens are natural compounds found in plants. They have a similar structure to the female sex hormone oestrogen, and are thought to help keep our natural hormones in balance. This is important because oestrogen plays an important role in skin health, especially in supporting skin structure and minimising skin damage. There are different types of plant ‘oestrogen'. Some (isoflavones) are found in soya, such as tofu and tempeh, while others (lignans) are found in the fibre of wholegrains, fruit, vegetables and flaxseed. Find out more about the health benefits of soya. Give tempeh a go with our tasty tempeh traybake. 10. Drink 6-8 glasses of water a day Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired and slightly grey. Experts recommend we drink 6-8 glasses of water a day. All fluids count towards your daily allowance but water is best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Caffeine-free herbal teas are good too. Don't forget that some fruit and vegetables, such as watermelon, courgette and cucumber, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin. Discover how to stay hydrated. Give yourself a hydration boost with our watermelon & strawberry slushie and watermelon lollies. 11. Choose low-GI carbs The glycaemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body to glucose. Try to eat plenty of beans, pulses, porridge and other low-GI foods. These release their energy into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied and less likely to snack. Avoid high-GI foods such as biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles. Try our tuna, asparagus & white bean salad or porridge with blueberry compote. Learn more about what the glycaemic index is and discover our favourite low-GI recipes. 12. Don't crash diet Repeatedly losing and regaining weight will take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often deficient in essential vitamins and minerals too. Over long periods of time this type of dieting will reflect on your skin. If you're considering a weight-loss plan, make sure you have all the facts first – explore our expert guides to popular diets and read the 11 things you should consider before starting a diet. Smoking and excessive alcohol consumption are two other lifestyle factors that will impact the look and appearance of your skin. What foods to avoid for healthy skin 1. Watch the sugar Sugar can speed up the rate your skin ages. This is because it forms molecules called advanced glycation end products (AGEs) in the dermis. The skin protein collagen acts as a natural scaffold for your skin. Collagen is springy and bouncy, but when sugar molecules attach themselves to the collagen fibres, it becomes stiff and creates ‘sugar sag’. Follow guideline advice and aim to eat no more than 30g of 'free' sugars a day: this includes the sugar added to foods and drinks, and excludes the natural sugars found in whole fruit, vegetables and milk. Try our 8 ways to cut down on sugar. 2. Banish the booze It’s hard to find a skin-related silver lining when it comes to alcohol. It can lead to an acceleration in fine lines on the upper face including the forehead and around the eyes. Overdoing your favourite tipple can also cause flare-ups of pre-existing conditions including eczema and rosacea, plus alcohol wreaks havoc on hormones and sleep. Find out more in our article, How to drink responsibly. 3. Ultra-processed foods The good news is that it’s not necessary to demonise all processed food, which includes tinned fish, cheese and dried fruit. But we do need to be mindful of ultra-processed foods, which are often high in fat, sugar and additives, and as such may affect the gut, disrupt blood sugar levels and influence weight. It’s worth remembering that we don’t fully know the implications of ultra-processed foods and although there is an association between the regular consumption of fatty and sugary foods and adult acne, there is still more for us to learn in this area. Find out more in our article: What’s the truth about UPFs? A nutritionist evaluates. Eat to beat common skin problems Does diet affect acne? Acne is commonly linked to changes in hormone levels at puberty and peri-menopause. Fluctuating hormones can stimulate the oil-producing glands, which can trigger an inflammatory response and lead to signs of acne. In order to help minimise acne, follow these tips: Cut back on saturated fats and the fats found in processed foods Eliminate junk food as well as foods high in sugar, such as cakes and biscuits Eat more raw vegetables, wholegrains, fresh fruit and fish Include foods rich in selenium, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and wholemeal bread Consider a Mediterranean diet: this style of eating has been linked with reduced acne severity Does diet affect psoriasis? Psoriasis is characterised by red skin patches with silvery scales, most commonly on the elbows and knees. These patches are caused by rapid growth and turnover of cells in the outer layer of the skin. Patches can be itchy and sore, and, in severe cases, the skin may crack and bleed. Sunburn, alcohol, smoking, obesity and stress are all implicated but there may also be trigger foods – these are best identified using an exclusion diet. You should be aware that this sort of diet should only be conducted under the supervision of a registered dietician. Discuss a referral with your GP. Consider these dietary changes: Minimise saturated fat from red and processed meats Focus on healthy fats, including omega-3 fatty acids from oily varieties of fish, as well as cold-pressed nut and seed oils Consider including anti-inflammatory herbs and spices such as turmeric, ginger, cumin, fennel, rosemary and garlic Does diet affect eczema? Eczema is a skin condition that usually begins as patchy redness – often on the hands, but it can appear anywhere on the skin. Although there are many triggers, one of the most common is a food sensitivity. An exclusion diet may be helpful but should only be implemented under the guidance of a health practitioner, such as a registered dietician. Potential offending foods may be milk, eggs, fish, cheese, nuts and food additives. To help alleviate symptoms, be sure to include foods rich in omega-3 fatty acids, zinc and vitamin E. Seek professional advice from your GP or a registered dietician before making changes to your diet or commencing an exclusion diet. For persistent skin conditions, talk to your GP or consider a referral to a dermatologist. Like this? Now try: Top 10 healthy, mood-boosting recipes Energy-boosting dinner recipes Healthy recipes for weight loss 50 easy ways to lose weight Have you used diet to improve the health and appearance of your skin? If so, share your experiences in the comments below. This page was reviewed on 10 April 2026 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo. 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.
Many children experience trouble sleeping, but simple lifestyle and behavioural changes may make all the difference to a restful slumber.
Find out which foods boost concentration and aid learning, how diet can help children’s behaviour, and get plenty of packed lunch inspiration to fuel them through their school days. Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the British Association for Nutrition and Lifestyle Medicine (BANT). A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance. What’s the issue? Settling difficulties are common in as much as 25 per cent of young children, with resistance to bedtime or being unable to drop off to sleep being commonly cited problems. How much sleep do kids need? How much sleep your child needs depends on their age and activity levels. The following guidance is approximate hourly needs, however, your child may differ from this. If you have concerns, refer to your health visitor or GP for guidance. 1 to 12 months – 14 - 15 hours 1 to 3 years old – 12 - 14 hours 3 to 6 years old – 10 - 12 hours 7 to 12 years old – 10 - 11 hours 12 to 18 years old – 8 - 9 hours How to help your kids get to sleep It’s natural to feel anxious when your child can’t settle, but by putting some practical steps in place, you can ensure it doesn’t become a wider issue, potentially causing disruption for the whole household. The steps you implement will depend on the age of your child and the sleep or settling problem they have. Here are our top tips for a restful night. 1. Wind down As the evening progresses, encourage a wind down. For older children this might involve reading or listening to music. The longer your child takes to go to sleep, the longer their wind-down time needs to be. 2. Establish a bedtime routine Start your routine about 20 minutes before your child’s bedtime. If your child finds settling difficult, aim for this ‘bedtime’ routine to coincide with when they naturally start to get sleepy, and work towards gradually bringing that time forward to your preferred bedtime (for young children 7-8pm is a good time). For this age group, a bedtime routine might involve a bath, teeth clean and a bedtime story. 3. Promote a well-adjusted, regular body clock Keep sleep and wake times the same, even at the weekends. By doing this you help develop your child’s natural body clock, which is important for sustaining a regular sleep cycle. 4. Avoid technology This includes tablets, TVs, computer screens and mobile phones, because the light from these screens can have a stimulatory effect. This ‘blue’ light suppresses levels of the sleep-inducing hormone melatonin and delays sleepiness. Encourage children to turn these devices off at least one hour before bedtime, and preferably earlier, and to keep screens out of your child’s bedroom at night. 5. Make the bedroom sleep-friendly A peaceful, dimly lit room, kept at a comfortable temperature (about 18C) is important for sleep. Start to dim the lighting as you near bedtime and especially as you prepare your child for bed. 6. Avoid caffeine-containing drinks and foods (especially after lunchtime) Coffee, tea, energy drinks and chocolate supply caffeine which is known to disrupt sleep, especially in certain individuals. Studies show that moderate to high caffeine consumers are more likely to have disturbed and interrupted sleep. 7. Get plenty of natural daylight This is particularly useful in the morning. This is because bright light suppresses melatonin, which means your child will feel awake and alert during the day and sleepy at bedtime. 8. A glass of warm milk before bed If your child tends to eat their supper earlier in the evening, but perhaps struggles to go to bed or stays up later, especially at the weekend or school holiday, try giving them a glass of warm milk with a cracker or oatcake as a snack about an hour before bed. This will help ensure they do not go to bed hungry, and they may also stay asleep longer as a result of more stable blood sugars. 9. Reduce their sugar intake Sugar affects the quality of our sleep and reducing the sugary drinks and foods in your child’s diet will help avoid sleep disruption. If you want to be able to give them something sweet then opt for something wholesome like a piece of fruit with a small piece of cheese, to help stabilise blood sugars, or try one of our lower sugar recipes. 10. Eat to sleep well Feeling hungry or being too full are both reasons why children can’t sleep. What time your child eats their evening meal is also important because eating too late shuts off melatonin production and delays sleep. Ideally, have your family meal at least four hours before bedtime. Make it a satisfying meal, combining protein and carbohydrates to encourage melatonin production. The best protein foods are those that contain the amino acid tryptophan – these include chicken, turkey, milk and dairy. Enjoy these with a portion of rice, pasta, noodles or potatoes, as carbohydrate foods help tryptophan to work more effectively. Sleep-promoting dinnertime recipes: Slow cooker chicken casserole Italian tuna balls Turkey bolognese pasta bake Carbonara with chicken Three-veg mac 'n' cheese Chicken enchiladas More family meal recipes Enjoyed this? Now read... How to get a good night's sleep 5 tips to improve your sleep hygiene Fun yoga for kids The best fitness trackers for kids 10 mindfulness exercises for kids Best sleep earplugs Best sleep trackers Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. 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.
How long should you leave it after eating before donning your trainers and working up a sweat? Nutritionist Kerry Torrens explains all...
Whether you’re a beginner or a seasoned pro, fuelling yourself correctly can make all the difference to your performance and recovery. When you eat and what you choose can affect comfort, digestion and overall execution, and it may impact how much you enjoy your chosen activity too. And though there's no one-size-fits-all approach, there are some handy guidelines and tips you can follow. Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the British Association for Nutrition and Lifestyle Medicine (BANT). A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance. Discover our full range of health benefit guides and check out our guide on what to eat on normal training days and how to fuel your body like an athlete. When to exercise after eating Generally speaking, allow at least two hours, and ideally longer, after a main meal. This allows your body time to process and digest your food. It typically takes 2-4 hours to digest a meal, and although you don’t need to wait the full four hours, you should allow sufficient time to avoid digestive discomfort. A lighter snack is an acceptable choice 30 minutes to an hour before some activities. If you’re setting off on a long hike for example, a banana or a small flapjack may give you a starting boost. That said, the optimal time will depend on your specific circumstances, including how large your meal or snack was, how accustomed you are to the food you’ve chosen, the composition of the meal in terms of protein, fat, carbs and fibre, the activity you will be doing, and your intended objectives (whether you're looking to burn fat through exercise, for example). As a general guide, aim to avoid large meals that are rich in protein, fat and fibre shortly before exercise, and if you're involved in competition, avoid any food that your body is not accustomed to digesting. Read more about when to eat for specific situations here. Best foods to eat before exercise A balanced, varied diet is the starting point for most people, although athletes and sports enthusiasts are likely to have additional dietary needs. The optimal fuel will depend on the activity you intend to do as well as its intensity and duration. Here are some useful fuelling choices: Complex carbs For the lasting energy needed for endurance events, eat complex carbs 3-4 hours before your activity. Choose from: Wholegrain bread Wholegrain cereal and oats Brown rice or pasta Dairy Dairy is a popular post-exercise option for electrolyte and hydration support as well as its unique whey/casein and carb combination, but it can be just as useful before an activity too. Choose from: Milk Yogurt Dairy-based fruit smoothie Snacks Snacks eaten 30 to 60 minutes before an activity can help prevent hunger. Choose from: Banana Apple Flapjack Trail mix Smoothie Peanut butter on crackers If your activity is likely to last for more than an hour you may need to include some snacks that release energy more quickly during your exercise. Useful options include: Dried fruit Fig bars Energy gels Check out our review on the best energy gels for running. Risks of exercising too soon after eating Eating a large meal too close to exercise not only can make you feel sluggish and therefore impact performance, it may cause unpleasant digestive side-effects, with the most common ones being: Nausea Bloating and cramping Reflux Diarrhoea Vomiting Fatigue Those most at risk of these effects are endurance sports people, including runners and cyclists. Listen to your body In order to optimise your energy and performance you will need to fuel before exercise. However, the side effects of eating too close to your activity are highly individual and will depend on your own unique circumstances including your digestive system, the sport you intend to do and how used you are to the food you’ve chosen. This means you will need to experiment to find the ideal time period for you and your chosen sport. Generally speaking, aim for 2 hours after a main meal or 30-60 minutes after a lighter snack, and avoid large meals rich in protein, fat and fibre. Enjoyed this? Read more of our health guides What should I eat if I exercise in the evening? What to eat on normal training days How to get more active What to eat on heavy training days How to start exercising Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The best multivitamins and minerals 2026 – tried and tested
What are the best multivitamin and mineral supplements, and are they worth it? Find out who may benefit from taking a multivitamin, and which nutrients should be included in a multi
Multivitamin and mineral supplements are often used as a convenient way to support everyday health, combining a variety of vitamins and minerals in one product. What many people don’t realise is that there’s no standard formula behind these supplements. Ingredients and nutrient levels can differ widely between brands, which can be an issue, as it makes it difficult to compare products or know exactly what you’re getting. Do I need to take a multivitamin? First and foremost, you should be eating a balanced and varied diet in order to get the important vitamins and minerals our bodies need to perform at their best. Vitamins D, C and K, iron, fibre, zinc and omega-3, to name a few, are all essential for good mental and physical health. However, due to a range of factors, national surveys show that we are consistently falling short of recommended intakes. Over time, this may be a risk factor for chronic disease, especially for the elderly. So, it may be wise to top up with a well-chosen supplement. There are many high-street multivitamin and minerals (multis) available, which are generally considered safe. While supplements are never a substitute for poor diet, there is some evidence to suggest they help to reduce the nutritional gap. Whether or not to supplement with a multi can be a difficult decision, especially given that some studies suggest supplementation is not associated with improved health outcomes. One of the issues here is that studies tend to use different definitions for a multi, as well as varying doses of nutrients, combined with formulations that are subject to frequent change, all of which makes comparison difficult. Discover more in our guide: do supplements work? Best multivitamins at a glance JUMP TO REVIEWS Best multivitamin tablets Best premium multivitamin: Inessa Advanced multivitamin, £29.99 Best multivitamin for meeting daily recommended values: Swallow daily multivitamin, £30 Best one-a-day multivitamin: HealthSpan Gold A-Z multivitamin, £14.44 Best multivitamin for women: Dr Vegan Women's ProMulti, £28.99 Best budget multivitamin for long-term use: VitaBright Multivitamin and Mineral Tablets, £19.99 Best premium multivitamin for women over 50: Thorne Women’s Multi 50+, £46.16 Best all-rounder multivitamin tablet: Higher Nature Advanced multi, £16.76 Runner-up multivitamin tablet: Centrum Advance, £4.50 Best budget multivitamin tablet: Healthspan Multivitality Pro, £19.99 Best multivitamin capsules Best all-rounder multivitamin capsule: Viridian High-5, £10.80 Runner-up multivitamin capsule: Heights Vitals, £40 Jump to: Best multivitamins to buy in 2026 Who might benefit from a multivitamin? Which nutrients are important in a multivitamin? What makes a good multivitamin? How we tested multivitamins All multivitamins were tested against a clear set of criteria, with detailed notes recorded during the process. We included samples from various brands, with a range of price points to suit different budgets. The key areas we assessed were: Taste and flavour: we noted whether the flavour and texture were pleasant and suitable for daily use, without leaving an artificial aftertaste Nutrient profile: each product was examined to see which vitamins and minerals were included, the amounts provided per daily dose, and how those levels compared to the Nutrient Reference Values (NRVs). We also considered whether the nutrients were in forms that are easily absorbed by the body Additives: ingredient lists were reviewed for unnecessary extras such as preservatives, artificial sweeteners or colourings, with preference given to products that kept formulations simple Dietary requirements: we checked whether each supplement was suitable for specific dietary needs, including vegetarian, vegan and gluten-free options Value for money: cost per daily dose was compared across products, weighing price against nutrient quality, formulation and overall ease of use Best multivitamins to buy in 2026 Best multivitamin tablets Inessa Advanced multivitamin Available from Inessa, £29.99 Best premium multivitamin Price per day (recommended dose): 50p Star rating: 5/5 What stands out about this multivitamin is how comprehensively it covers daily nutrient needs. It provides 100 per cent or more of the recommended intake for most essential vitamins and minerals, including vitamins C, D3, E, K2, B12, iodine, selenium and zinc, using well-absorbed forms. The formula is designed to support overall health in a single daily tablet, without unnecessary fillers. Available from: Innessa (£29.99) Swallow daily multivitamin Available from Swallow (£30) Best multivitamin for meeting daily recommended values Price per day (recommended dose): 84p Star rating: 5/5 As well as delivering solid all-round coverage, this formula stands out for getting the basics right. What our testers found most impressive is that it meets the recommended dosage for key nutrients including vitamins C, D3, E, B12, zinc and iron. It has also won a Nourish Award for its formulation. Available from: Swallow (£30) HealthSpan Gold A-Z multivitamin Available from HealthSpan (£14.44) Best one-a-day multivitamin Price per day (recommended dose): 13p Star rating: 5/5 Suitable for vegans, these multivitamins provide 100% of the nutrient reference value for most key vitamins and minerals, though calcium and magnesium are present at lower levels. Some nutrients are not in their most bioactive forms but the overall formula covers a broad spectrum. One-a-day tablets are easy to remember and the packaging is recyclable, arriving in tamper-proof blister packs. The tablets are quite large but can be split in half if needed and have no flavour or smell. They offer good value for money and backed by a money-back guarantee. Available from: HealthSpan (£14.44) Dr Vegan Women's ProMulti Available from Dr Vegan (£28.99) Best multivitamin for women Price per day (recommended dose): 93p Star rating: 5/5 Two capsules a day are easy enough to incorporate into a daily routine, and the standard-sized capsules are tasteless with a slight biscuit-like scent. The formula is vegan and free from gluten, dairy, lactose, soya and wheat. With a comprehensive nutrient profile, including high levels of B vitamins, vitamin D3, K2, C and key minerals, it covers most daily requirements, though iron is not included. Packaging is plastic-free and home compostable, making it an environmentally friendly choice. A 60-day money-back guarantee is also offered. Available from: Dr Vegan (£28.99) VitaBright Multivitamin and Mineral Tablets Available from VitaBright £19.99 Best budget multivitamin for long-term use Price per day (recommended dose): 5p Score: 4/5 A simple one-a-day multivitamin designed to cover common nutritional gaps. It provides 100% NRV for key vitamins including D, C and the B group, supporting immunity, energy and general health. Lutein is a useful addition for eye support, though mineral levels are relatively modest. The tablet is fairly large but easy enough to take with water, with no noticeable taste. Standard nutrient forms are used, and the formula is labelled vegan, gluten- and dairy-free. It's exceptional value for long-term use, with over a year’s supply in one bottle. Best suited to those after a reliable everyday top-up rather than a high-strength formula. Available from: VitaBright £19.99 Thorne Women’s Multi 50+ Available from iHerb £46.16 Best premium multivitamin for women over 50 Price per day (recommended dose): £1.38 Score: 4/5 A high-strength formula aimed at women 50+, with 23 nutrients delivered well above NRV in many cases. It uses active forms such as methylfolate, methyl B12 and P5P, alongside chelated minerals, plus vitamin D3 and K2 for bone health. Capsules are easy enough to swallow, but needing 3-6 daily feels excessive. There’s no taste, though the bottle has a noticeable medicinal smell. The formula is gluten-free with minimal fillers, and overall quality is reassuringly high. Thoughtfully formulated and well sourced, but the price and capsule count make it better suited to targeted use rather than everyday convenience. Available from: iHerb £46.16 Higher Nature Advanced multi Available from Body Kind (£16.76), Higher Nature (£19.95), Amazon (£19.95) Best all-rounder multivitamin tablet Price per day (recommended dose): 44p Star rating: 4/5 Providing 26 essential micronutrients in their optimal absorbable forms, this vegan-friendly formula is high-potency and offers the additional benefits of live probiotic bacteria. This product offers good value, given you can typically expect to pay a little more for products that include chelated minerals, and with vitamins that are better absorbed and used by the body. That said, these tablets are large and our tester found them difficult to take. Available from: Body Kind (£16.76) Higher Nature (£19.95) Amazon (£19.95) Centrum Advance Available from Amazon (£4.50), Boots (£10.50), Superdrug (£15.75) Runner-up multivitamin tablet Price per day (recommended dose): 23p Star rating: 4/5 Providing a good balance of nutrients, many of which are at 100% NRV, this one-a-day tablet is quite large, but has a pleasant ‘fruits of the forest’ aroma, with no aftertaste. The product does contain additives, including a synthetic colourant. Available from: Amazon (£4.50) Boots (£10.50) Superdrug (£15.75) Healthspan Multivitality Pro Available from Healthspan (£19.99) Best budget multivitamin tablet Price per day (recommended dose): 19p Star rating: 4/5 This balanced formulation provides a full complex of the vitamin B group, as well as vitamins A, D, E and C, as well as most key minerals, many of which are present at 100% of the NRV. The product is also enhanced by the addition of two strains of beneficial probiotic bacteria. Our tester found the one-a-day vegan tablet large, but its shape eased swallowing. This was the most cost-effective product in our trial. Available from: Healthspan (£19.99) Best multivitamin capsules Viridian High 5 Available from Body Kind (£10.80), Viridian (£10.80) Best all-rounder multivitamin capsule Price per day (recommended dose): 35p Star rating: 4.5/5 Named to reflect the higher levels of vitamin B5 in this product, this vitamin may help reduce tiredness and fatigue. Our tester found the one-a-day capsule easy to fit into their lifestyle and pleasant enough to take. The vegan-friendly formulation includes nutrients in their active and bioavailable forms, making this excellent value for money. Available from: Body Kind (£10.80) Viridian (£10.80) Heights Vitals Available from Heights (£40) Runner-up multivitamin capsule Price per day (recommended dose): £1.33 Star rating: 3.5/5 Delivered in a delayed-release capsule to maximise nutrient absorption, two capsules provide 20 essential micronutrients, along with omega-3 fatty acids in a vegan-friendly form. This is the most expensive product in our trial, although the manufacturer does offer a 30-day money-back guarantee. Our tester disliked the aftertaste, which made the two capsules per day less appealing. Expiry and batch number details are difficult to locate on the packaging. Available from: Heights (£40) Who might benefit from a multivitamin? If your diet isn’t as good as it could be, perhaps because of a food intolerance, allergy or following a restricted form of eating, a multi may act as a nutritional safety net. In summary, a supplement may be useful for those who: Have an intolerance or allergy to foods like eggs, dairy or wheat Follow a plant-focused diet, avoiding all meat and animal derived products Follow a restricted diet for cultural, ethical or religious reasons Have a poor appetite or problems with chewing or swallowing Are planning a pregnancy or are pregnant Are over 65 years old and may be experiencing a decline in the absorption of some nutrients Which nutrients are important in a multi? A basic adult multi will provide the most important micronutrients, including vitamin A; the vitamin B group (including folic acid and B12); vitamins C, D, and E; and key minerals, which may include iron, iodine and zinc. These are likely to be present in amounts up to 100% of the recommended daily amount (or nutrient reference value, NRV). Calcium is usually present in lower quantities, because otherwise the one-a-day tablet or capsule would be too large (or the dose would need to be split into two or more per day). Other minerals like potassium are often kept low to avoid drug-nutrient interactions. Check that the product you choose includes vitamins, such as the B group and vitamin C, as these are water-soluble and not stored in the body, so we need to have a regular intake. Others, like vitamin D, are hard to get in adequate amounts from the diet, which is why UK guidelines suggest we consider a supplement of 10mcg from the months of October through March. It is worth remembering that exceeding 100% of the daily value of some nutrients may not be helpful – this is because micronutrients – like vitamins A, D, E, and K – can build up in the body and may pose a toxicity risk. This means that if you are taking a high-potency multi along with other supplements, you should check you are not taking too much. When you’re selecting a multi, consider your age and gender. This is especially relevant for children, who need different levels of nutrients depending on their stage of growth. For adults, vitamins and mineral needs may increase from mid-life onwards – for example, premenopausal women need more iron, while older adults may need more calcium, vitamin D and B6. A complete A-to-Z formulation may include additional micronutrients, such as vitamin K, selenium, boron and chromium. These products are often too large to create a single tablet or capsule, so the recommended dose may be two or more per day. What makes a good multivitamin? The best supplements will provide nutrients in their most bioavailable form; for example, vitamin E is most active in its natural form (d-alpha tocopherol). Similarly, vitamin D may more effectively maintain blood vitamin D levels when taken as vitamin D3 (cholecalciferol). Minerals that are chelated with amino acids – for example, zinc citrate – are also better absorbed, though the product may be more expensive and the minerals may be included at lower levels. Where the vitamin B group is included, look for a product that ideally provides all eight of these vitamins. This is because each B vitamin plays a unique role in the body, and they also work together to support bodily functions. Easily absorbed versions include vitamin B6 as ‘pyridoxal-5-phosphate’ and folic acid as ‘5-methyltetrafolate’. Enhanced products, which are likely to be more costly, may include additional ingredients such as beneficial probiotic bacteria, omega-3 fatty acids, antioxidant plant compounds (such as bioflavonoids) or herbal extracts like ginseng. For those on a vegetarian or vegan diet, check that the product is suitable for your needs – this means nutrients should be sourced from plant extracts, algae, lichen, yeasts and/or bacterial fermentation. Always keep supplements out of the reach of children. Unless otherwise stated, we tested products available in the UK market that are suitable for adults. Always check the product label and ingredients before purchase. If you're pregnant or breastfeeding, taking prescribed medication or have a medical condition, refer to your GP or pharmacist to ensure the product you choose is appropriate for you. More multivitamins tried and tested Centrum multi gummies: 3.5/5, Amazon (£12.24) Read more health and wellbeing reviews Best magnesium supplements Best iron supplements Best vitamin D supplements Best pre-workout supplements Best creatine supplements Best omega-3 supplements Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Best 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 high-strength omega-3: Swallow Co Pro Omega 3, £30 Best convenient omega-3: Inessa Advanced Omega 3 Fish Oil, £24.99 Best budget-friendly vegan omega-3: Dr Vegan Vegan Omega 3, £21.99 Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £18.98 Runner-up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £29.99 Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £11.23 Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £13.49 Best vegan liquid omega-3 alternative: Vivo Life Clean Omega 3 Oil – Algae-Based Liquid, £27.99 Best balanced omega-3 for daily use: Thorne Super EPA – Omega 3 Fish Oil Gelcaps, £32.99 Best omega-3 with vitamin D: Seven Seas Omega-3 Max Strength With Vitamin D, £21 Best omega-3 for smaller capsules: Feel Vegan Omega-3, £35.04 Runner-up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £30.19 Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £38 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 in terms of cost? 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) The Swallow Co Pro Omega 3 Available from The Swallow Co (£30) Best high-strength omega 3 Price per 2 capsules: £1 Score: 4.5/5 A high-strength choice that feels premium right from the start, The Swallow Co Pro Omega 3 is clean and well presented. The formula backs it up with 1,100mg omega-3 per serving, including 660mg EPA and 440mg DHA, which is higher than many standard fish oil supplements. It is easy to take daily, with smooth softgels and no fishy taste or aftertaste, which makes a big difference for consistency. The formula is also very clean, with no unnecessary fillers, and includes vitamin E for stability. Sourcing is a strong point, with Friend of the Sea certification and lab testing for purity. The formula has also picked up a Nourish Award, which reflects the quality of the product. Available from: The Swallow Co (£30) Inessa Advanced Omega 3 Fish Oil – 1200mg Available from Inessa (£24.99) Best one-a-day high-potency omega-3 Price per capsule: 42p Score: 4.5/5 Inessa is one of the easiest high-strength omega-3s to stick with. Each capsule delivers 480mg EPA and 360mg DHA, which is a strong dose for a single softgel and higher than many standard fish oils. The one-a-day format makes a big difference. No juggling multiple capsules, just one with food and you’re covered. The softgel is on the larger side, and there is a slight fishy smell when opening the bottle, but it is easy enough to take. Quality is a clear strength, with triglyceride-form fish oil, IFOS certification and sustainably sourced small fish. The formula is also clean, with minimal additives. This one is more expensive than some of the other options, but the combination of potency and convenience make it stand out. Available from: Inessa (£24.99) Dr Vegan Vegan Omega 3 Available from Dr Vegan (£21.99) Best budget-friendly vegan omega-3 Price per day: 73p 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 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 (£16.69), Amazon (£18.98) 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 (£16.69) Amazon (£18.98) 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 and certified by Friend of the Sea for ethical fishing. Available from: Vitabright (£29.99) California Gold Nutrition Omega 3 premium fish oil Available from iHerb (£11.23) 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 softgels large and a little difficult to swallow. Available from: iHerb (£11.23) Together Health Omega 3 – Algae Vegan Source Available from Superdrug (£14.99), Bodykind (£13.49) 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: Superdrug (£14.99) Bodykind (£13.49) Vivo Life Clean Omega 3 Oil – Algae-Based Liquid Available from Vivo Life (£27.99) Best vegan liquid omega-3 alternative Price per 2ml serving: 93p Score: 4/5 Vegans will appreciate Vivo's strong plant-based alternative to fish oil that still delivers a solid dose. Each liquid serving provides 900mg omega-3, including 600mg DHA and 300mg EPA, which puts it in a similar range to many mid-strength fish oils. The pipette bottle feels premium and is easy to use, though it does need to be kept in the fridge once opened. The mild mint flavour helps, but there is still a slight oily finish if taken on its own. This formula is clean and algae-based, with added vitamin E and third-party testing for contaminants, which adds reassurance on quality and sourcing. Available from: Vivo Life (£27.99) Thorne Super EPA – Omega 3 Fish Oil Gelcaps Available from Healf (£32.99) Best balanced omega-3 for daily use Price per 2 capsules: 73p Score: 4/5 Thorne made it to our list as it is a well-balanced option that focuses on consistency rather than high-dose extremes. Each capsule provides 425mg EPA and 270mg DHA, so a typical serving of 2-3 capsules gives a solid daily intake without going overly high. It is easy to take, with standard softgels and very little aftertaste, especially when taken with food. The formula is simple, with just fish oil and vitamin E, and backed by strong testing standards, which adds confidence in quality and purity. The trade-off is potency per capsule. You need multiple capsules to match higher-strength products, which can feel less efficient. Available from: Healf (£32.99) Seven Seas Omega-3 Max Strength With Vitamin D Available from Boots (£21), 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 1,063mg total omega‑3 in a single capsule, 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 (£21) 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) BioCare vegan omega-3 Available from BioCare (£30.19), Amazon (£30.19) Runner-up omega-3 for vegans Price per day: 97p Star rating: 4/5 These capsules are 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 (£30.19) BioCare (£30.19) Wild Nutrition Pure Strength Omega 3 Available from Amazon (£38), 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 Marine Stewardship Council-certified wild Alaskan pollock. 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 (£38) 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 As well as being good for the heart, omega-3 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 is made up of three main types: 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 1,000mg 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. Look for a product that provides a combined daily dose of at least 450mg of EPA and DHA. Most products require a minimum of two softgels or capsules per day to achieve these levels. High-quality, sustainable fish oil providing a good level of EPA/DHA is typically found at higher price points. 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 prefer a softgel than a firmer capsule. However, softgels can still be large, so check before you buy. How to use omega-3 supplements safely If you’ve been prescribed anticoagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3. 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. This includes people who are pregnant or breastfeeding, older adults and people who don’t eat seafood. Who shouldn’t take omega-3 supplements? Omega-3 supplements may interact with certain prescribed medication, so check with your GP before supplementing. If you don't eat fish or have an allergy to it, look for a vegan formulation. How much omega-3 should I take? 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 is highly perishable so avoid buying in bulk Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe blood sugar monitor review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
The best 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 Natures 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 Swallow Pro Glucosamine Blend, £35 Myprotein Glucosamine HCL & Chondroitin Tablets, £18.90 Vitabiotics Jointace Fizz, £9.35 Wild Nutrition Bone & Muscle support, £36.50 Together Health Joint Aid, £10.99 Cytoplan Glucosamine Complex, £18.99 WeightWorld Glucosamine & Chondroitin, £22.49 PuroLabs Glucosamine Complex, £29.99 Vitabright Glucosamine Chondroitin MSM+, £18.99 BioCare Glucosamine MSM Chondroitin, £26.05 Vitabiotics Ultra Glucosamine & Chondroitin, £16.30 Healthspan Optiflex Glucosamine HCL 1325mg with vitamin C, £27.89 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 Swallow Pro Glucosamine, Chondroitin and MSM Blend Available from The Swallow Co (£35) Best advanced-formula glucosamine Price per 3 capsules: £1.17 Score: 4.5/5 Swallow feels like a step up from standard glucosamine. The packaging is polished and premium, and the formula backs it up with 1,500mg of glucosamine sulphate per daily serving, alongside chondroitin, MSM and hyaluronic acid, plus turmeric, boswellia and vitamins C and D3. It’s a more rounded approach than simpler single-ingredient supplements, with ingredients often used to support joint comfort and mobility. Capsules are easy to take, though the three-a-day dose is worth noting. The brand has recently updated the formula, which has helped it gain industry recognition including a Nourish Award. It is more expensive than basic glucosamine products but stands out for the quality of ingredients and how much is included in one formula. Available from: The Swallow Co (£35) Myprotein Glucosamine HCL and Chondroitin Tablets Available from Myprotein (£18.90) Best budget glucosamine tablets Price per tablet: 16p Score: 4/5 This is a no-frills option that focuses on the basics. Each tablet provides 500mg glucosamine HCL and 400mg chondroitin, giving you a solid daily dose in a straightforward format. It is easy to use, at just one tablet a day, and the 120-tablet tub offers strong value compared to other joint supplements. The formula is minimal, with no added extras like MSM or turmeric, which keeps it simple but less comprehensive. The tablet is on the larger side, which may not suit everyone, and it uses glucosamine HCL rather than the more commonly used sulphate form. But it is a good choice if you want an affordable, straightforward way to top up glucosamine without paying for a more complex blend. Available from: Myprotein (£18.90) Vitabiotics Jointace Fizz Effervescent Tablets Available from Vitabiotics (£9.35) Best easy-to-take glucosamine drink Price per tablet: 47p Score: 4/5 A good option if you struggle with tablets. Each serving provides 500mg glucosamine sulphate, plus chondroitin, vitamin C, magnesium and ginger, so it covers the basics in a lighter, more drinkable format. The effervescent tablet dissolves quickly into a refreshing orange and ginger drink, which makes it much easier to take daily than capsules. The trade-off is potency. At 500mg glucosamine per serving, it is lower than higher-strength supplements, so it is more of an entry-level option. A practical choice if ease and consistency matter more than high-dose formulas. Available from: Vitabiotics (£9.35) 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 (£9.34), 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 (£9.34) Together Health (£9.89) 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 (£19.47), WeightWorld (£22.49) 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 (£19.47) WeightWorld (£22.49) 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 (£26.05), BioCare (£26.05) 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 (£26.05) BioCare (£26.05) Vitabiotics Ultra Glucosamine & Chondroitin Available from Amazon (£14.46), 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 (£14.46) Vitabiotics (£16.30) PuroLabs Glucosamine Complex Available from Purolabs (£29.99) 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 (£29.99) Optiflex Glucosamine HCL 1325mg with vitamin C Available from Healthspan (£27.89), Amazon (£19.99) 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 (£27.89) Amazon (£19.99) 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.