These 10 surprising foods are guaranteed to improve your mood
Want to feel better and more energised? Nutritionist Kerry Torrens highlights the foods that are packed with the nutrients your body needs to make serotonin, the happy hormone
When your mood is low, it is tempting to turn to sugary, high-calorie treats to lift your spirits but there are better food choices to help shift your outlook. Combining foods to boost your mood with stress relief, better sleep and regular exercise may be the answer to a brighter, cheerier outlook. Discover our full range of health benefit guides. You can also learn more about the top 10 foods to boost your brainpower and our favourite recipes to support mental health. Top 10 mood-enhancing foods 1. Oily varieties of fish We’ve long been told that fish is ‘brain food’ and there’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the long-chain omega-3 fatty acids, found in fish, that appear to be responsible for this. They do this by promoting electrical signalling between nerve cells, allowing the brain to communicate quickly and easily. It’s also thought that they may help improve mood. Fish recipes to try Creamy garlic & lemon spinach salmon Warm mackerel & beetroot salad Pasta with salmon & peas Sardines with chickpeas, lemon & parsley See our oily fish recipes collection 2. Dark chocolate Full of feel-good compounds and high in protective plant flavonoids, chocolate with a cocoa content of at least 70% appears to increase calmness and lift mood. Choose a product with minimal added sugar – be sure to read labels and enjoy one or two small squares only. Dark chocolate recipes Healthy chocolate milk Chocolate chia pudding Discover more ideas with dark chocolate 3. Eggs A useful source of vitamin D, this ‘sunshine vitamin’ is associated with better moods. It's found in only a few food sources but one of the most reliable is eggs as well as oily fish, fortified breakfast cereals and spreads. Wholesome egg recipes Perfect scrambled eggs Green shakshuka Easy egg muffins Baked eggs with spinach & tomato See our eggs recipe collection for more ideas on how to cook with eggs 4. Fermented foods These foods, which include yogurt, kefir, kimchi, sauerkraut and kombucha, may improve the health of the gut by changing the balance of gut bacteria and in so doing may influence levels of the feel-good hormone, serotonin. Check out our selection of fermented recipes. 5. Bananas A great source of vitamin B6, which is important for making feel-good brain chemicals including dopamine and serotonin, bananas are also a good source of natural sugars combined with fibre which helps stabilise energy levels. Some of the fibre they provide is in the form of resistant starch, a type favoured by our beneficial gut bacteria. Brilliant banana recipes Baked banana porridge Peanut butter & banana toast Vegan banana bread Coconut & banana pancakes See more ways to use bananas 6. Pumpkin seeds A useful source of the amino acid tryptophan, which is needed for the production of serotonin, these little seeds also provide zinc and the relaxing mineral, magnesium. Add pumpkin seeds to your diet Pumpkin seed butter Roasted pumpkin seeds Spicy pumpkin soup Discover more ways to use pumpkin seeds 7. Walnuts Having the edge over other nuts, walnuts are an especially good source of omega-3 fatty acids – munching just a few a day may even improve mood and reduce depression. As well as enjoying walnuts as a snack, try them in these recipes Aubergine, lentil & walnut ragu Charred broccoli, lemon & walnut pasta Date & walnut loaf Discover more recipes for walnuts 8. Poultry Chicken and turkey are excellent sources of protein, including the amino acid tryptophan that is needed for serotonin production. This lean meat also provides vitamin B12, a B vitamin that may delay the onset of low moods. Try these tasty midweek meals Chicken satay salad Healthier chicken balti Tasty turkey meatballs Spiced turkey burgers See our poultry recipes collection 9. Beans and pulses High in fibre and a good source of plant-based protein, beans and lentils are an excellent source of B vitamins, which may help mood by increasing the production of feel-good dopamine and serotonin. The B group of vitamins plays an important role in nerve signalling allowing proper communication between the brain and the nervous system. They are also a good source of zinc, magnesium and non-haem iron which may lift spirits and reduce fatigue. Try these tasty bean suppers Kidney bean curry Pulled chicken black bean chilli Mexican bean soup guacamole Red lentil, chickpea & chilli soup Check out our bean and pulses recipe collections 10. Coffee The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors – this keeps us more perky and alert. Caffeine also increases the release of mood-boosting dopamine. Make perfect coffee at home Flat white Cappuccino Latte Iced latte See our coffee recipes collection Enjoyed this? Now try... Top mood-boosting recipes Quick and healthy recipes Top 10 healthy budget dinners 5 top tips to boost your energy Have you struggled with the winter blues or do you have a secret weapon when it comes to keeping your moods uplifted? Let us know in the comments below. 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 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 brain supplements 2026 – tried and tested
From focus to memory support, these brain supplements feature ingredients that have been studied for their role in cognitive health.
Brain supplements are everywhere, often promising sharper focus and better memory, but it can be difficult to separate marketing claims from products supported by credible evidence. While research into many ingredients is still evolving and long-term cognitive benefits remain unclear, some supplements contain compounds that have been studied for their role in supporting brain health. Understanding what’s inside each formula, how ingredients are used and what the research actually suggests can help make navigating the shelves a little easier. In this guide, we’ve reviewed brain supplements that feature well-researched ingredients and transparent formulations. Read on to discover the best brain supplements, with options suited to a range of health goals and lifestyles. We've also included information on what ingredients you should look for and what you can expect from a brain supplement. 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 brain supplements at a glance JUMP TO REVIEWS Best overall brain supplement: BrainMD Brain and Memory Power Boost, £53.09 Best brain supplement for focus support: NOW Foods Brain Elevate Veg Capsules, £26.66 Best brain supplement for memory support: Vitabiotics Neuromind Plus Tablets, £18.95 Best cognitive performance blend: Form Nutrition Edge Capsules Cognitive Enhancer, £19 Best nootropic complex: Codeage Brain Focus Vitamins Plus, £41.56 Best traditional brain formula: Natures Best Refreshall Supplement with Ginkgo, £15.30 Best budget brain supplement: Nutrition Geeks Lions Mane Focus Plus, £9.99 Best brain supplement for mental support: Holland and Barrett Tribiotic Mind Balance Capsules, £31.99 Best ginkgo biloba supplement: Purolabs Ginkgo Biloba, £23.99 Best botanical brain supplement: New Nordic Clear Brain Tablets, £26.99 Best high-strength ginkgo extract: British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend, £10.39 How we tested brain supplements To compile our list of the best brain supplements, we combined expert nutrition insight with hands-on product testing. Nutritionist Kerry Torrens helped shape the review process, advising on the current evidence for commonly used nootropic ingredients and their relevance for memory, focus, alertness and overall cognitive performance. All supplements were assessed using the same framework. We reviewed capsules and tablets only, excluding powders, drinks and gummies, to allow for a fair comparison across products. Each supplement was taken in line with the manufacturer’s recommended dosage and findings were recorded using our established testing criteria. The Good Health by Good Food team tested a broad range of brain supplements, including single-ingredient products such as Ginkgo biloba and Lion’s Mane, as well as more complex multi-nutrient formulations. Products were selected to reflect different budgets, dietary preferences and cognitive goals. The key areas we assessed were: Ingredient relevance: whether the active ingredients are supported by credible evidence for cognitive health Formulation and transparency: clear labelling, sensible combinations and appropriate dosages Ease of use: tablet or capsule size and how easily the supplement can be incorporated into daily life Dietary suitability: including vegetarian or vegan status and the absence of unnecessary additives Intended benefit: how well the formulation aligns with specific goals such as helping to support focus, memory or mental balance Value for money: comparison with similar products based on price and formulation quality JUMP TO: Best brain supplements to buy in 2026 What are brain supplements and how do they work? What form of brain supplements should I take? Do brain supplements actually improve memory and focus? Are brain supplements safe and what ingredients should you look for? Best brain supplements to buy in 2026 BrainMD Brain and Memory Power Boost Available from Healf (£53.09) Best overall brain supplement Star rating: 5/5 This four-capsule daily formula combines several well-studied compounds that support different aspects of brain function. Phosphatidylserine helps maintain brain cell membranes, while acetyl-L-carnitine supports cellular energy production in neurons. Alpha-lipoic acid and N-acetylcysteine provide antioxidant support, and ginkgo biloba is commonly used in cognitive supplements to support healthy blood flow to the brain. Huperzine A helps maintain acetylcholine levels, a neurotransmitter involved in memory and learning. Rather than focusing on basic nutrients such as B vitamins or omega-3 fats, the formula centres on specialised nootropic compounds. The ingredient doses sit within commonly used supplemental ranges and the combination targets multiple cognitive pathways, making it one of the more complex formulas in this guide. This approach may appeal to those looking for a more advanced cognitive blend. Our tester liked the premium feel and the clearly detailed ingredient list. However, taking four capsules per day felt slightly excessive compared with simpler one-a-day options. At approximately £1.97 per daily serving, this is one of the more expensive supplements in the guide. The higher price reflects the multi-ingredient formula and standardised extracts used. The capsules are suitable for vegetarians too. Available from: Healf (£53.09) NOW Foods Brain Elevate Veg Capsules Available from iHerb (£26.66) Best brain supplement for focus support Star rating: 5/5 This flexible formula combines phosphatidylserine, which supports brain cell membrane structure, with choline (100mg per serving), a nutrient involved in normal cell function and neurotransmitter production. It also includes ginkgo biloba, commonly used in cognitive supplements to support blood flow to the brain and glutamine, an amino acid involved in normal protein metabolism. Compared with broader nootropic blends in the guide, this formula is more streamlined, focusing on a small number of targeted ingredients rather than a wide mix of vitamins and botanical extracts. The choline dose sits within the lower end of commonly used supplemental ranges, but works alongside phosphatidylserine and ginkgo to support several aspects of cognitive function. The option to take one or two capsules per day makes the formula adaptable depending on preference. Our tester appreciated the ability to adjust the dose and found the capsules easy to swallow. However, because the phosphatidylserine is derived from soy, it may not suit everyone. Cost ranges from approximately £0.22 to £0.44 per day, making it one of the better-value multi-ingredient blends in this category. The capsules are vegan and the product is labelled non-GMO. Available from iHerb (£26.66) Vitabiotics Neuromind Plus Available from Vitabiotics (£18.95) Best brain supplement for memory support Star rating: 4.5/5 This dual-pack supplement combines a fish oil capsule with a vitamin and botanical tablet. Each daily serving provides 300mg of DHA, meeting the 250mg intake associated with maintaining normal brain function. DHA has also been studied for its role in memory and cognitive performance. It also includes vitamins B6, B12 and folate, which contribute to normal psychological function and iodine, which contributes to normal cognitive function. Ginkgo biloba extract, often studied in relation to memory and circulation to the brain, is also included. Some specialist ingredients are included in supportive rather than high-strength amounts, making this more of a broad cognitive support formula than a concentrated herbal blend. Our tester liked the inclusion of DHA, although the 300mg dose is lower than many standalone omega-3 supplements. Taking three pills per day may also not appeal to everyone. At around £0.68 per serving, it offers good value for a formula combining omega-3 and B vitamins. It contains fish and soya, so it is not suitable for vegetarians or vegans. Available from: Vitabiotics (£18.95) Form Nutrition Edge Capsules Cognitive Enhancer Available from Form Nutrition (£19) Best cognitive performance blend Star rating: 4.5/5 This two-capsule blend combines bacopa (300mg), ginkgo biloba (120mg), phosphatidylserine (200mg) and alpha-GPC (300mg), which provides choline involved in neurotransmitter production and normal cell structure. The formula also includes B vitamins and iodine, which contribute to normal psychological and cognitive function. The doses broadly align with commonly used supplemental ranges for ingredients such as bacopa and ginkgo, making it one of the more targeted cognitive blends in the guide. Our tester liked the sustainable glass packaging and the competitive price for a multi-ingredient formula. However, it is simpler than some broader blends, with no omega-3s or additional botanicals. At around £0.63 per day, it represents good value within the blended supplement category. The capsules are suitable for vegans. Available from: Form Nutrition (£19) Codeage Brain Focus Vitamins Plus Available from iHerb (£41.56) Best nootropic complex Star rating: 4.5/5 Designed for teenagers, this one-capsule formula combines citicoline (250mg), a source of choline involved in neurotransmitter production, with magnesium (50mg) and B vitamins. Magnesium contributes to normal nervous system function, while vitamins B6 and B12 contribute to normal psychological function. The citicoline dose sits within commonly used supplemental ranges, while the vitamin and mineral levels are moderate compared with many adult blends. A small number of herbal ingredients are also included in supportive rather than high-strength amounts. Compared with adult-focused nootropic formulas in this guide, the ingredient list is simpler and more moderate in dosing, avoiding large stacks of stimulatory compounds or high-dose botanicals. Our tester liked the single daily capsule, which makes it easier to manage than multi-pill blends, although the price is higher than most adult formulas in the guide. At approximately £0.69 per day, it sits at the premium end of the category. The capsules are vegan and manufactured to cGMP standards. It is not suitable for children under 12. Available from: iHerb (£41.56) Natures Best Refreshall Supplement with Ginkgo Available from Natures Best (£15.30) Best traditional brain formula Star rating: 4.5/5 This two-tablet daily supplement blends ginkgo biloba extract (120mg) with sage (100mg), rosemary (100mg) and lemon balm (100mg). It also contains vitamin B1, which contributes to normal psychological function, vitamin B12 for normal nervous system function and iodine, which contributes to normal cognitive function. The formula reflects a traditional herbal approach, combining well-known plant extracts historically used to support memory and mental clarity alongside key nutrients, rather than relying on high-dose or complex nootropic compounds. This is straightforward to incorporate into a routine, particularly given the low daily cost. At approximately £0.25 per day, it is one of the most affordable options in this guide. It is suitable for vegans too. Available from: Natures Best (£15.30) Nutrition Geeks Lions Mane Focus Plus Available from Amazon (£8.99) Best budget brain supplement Star rating: 4/5 This formula centres on lion’s mane mushroom extract (4000mg equivalent), a mushroom commonly used in supplement blends linked to focus and cognitive support. It also includes vitamin B5, which contributes to normal mental performance and black pepper extract to aid absorption. Compared with the broader blends in this guide, the formula is simpler and more focused, relying on a single botanical rather than combining multiple nootropic ingredients. We appreciated the low price and straightforward approach, making it a good entry point for those curious about mushroom-based supplements without committing to a larger blend. At around 17p per day, it is one of the most affordable options in the guide. However, it does not include additional nutrients such as omega-3s or B vitamins found in some formulas. The capsules are vegan friendly. Available from: Amazon (£8.99) Holland and Barrett Tribiotic Mind Balance 60 Capsules Available from Holland and Barrett (£31.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/British-Supplements-CleaHolland-and-Barrett-Tribiotic-Mind-Balance-60-Capsules-n-Genuine-Ginkgo-Biloba-Extract-Uptake-Blend--12d04c8.png" width="1920" height="1080" alt="Holland and Barrett Tribiotic Mind Balance 60 Capsules on a white background next to a gold round Good Food rating badge" title="British Supplements CleaHolland and Barrett Tribiotic Mind Balance 60 Capsules n Genuine Ginkgo Biloba Extract Uptake Blend" /> Best brain supplement for mental support Star rating: 4/5 This supplement combines probiotics, ashwagandha extract and vitamin B12. Each two-capsule serving provides 3 billion CFU of probiotic cultures, 300mg of ashwagandha extract and 2.5µg of vitamin B12, which contributes to normal psychological function and the normal functioning of the nervous system. Probiotics are included to support the gut–brain connection. Research suggests that the balance of bacteria in the gut may influence mood, stress responses and aspects of cognitive wellbeing through communication between the digestive system and the nervous system. Including probiotics alongside nutrients such as vitamin B12 and adaptogenic herbs like ashwagandha aims to support both gut health and overall mental wellbeing. We found the two-capsule routine easy to maintain and it was gentle on the stomach. The formula leans more towards general wellbeing support rather than direct nutrient-based cognitive support. The cost works out at around £0.73 to £0.83 per day depending on promotions. The capsules are suitable for vegans. Available from: Holland and Barrett (£31.99) Purolabs Ginkgo Biloba Available from Amazon (£23.99) Best ginkgo biloba supplement Star rating: 4/5 This is a straightforward one-capsule daily ginkgo supplement designed for those who prefer a focused, single-herb option without added nutrients. Each capsule provides 120mg of concentrated ginkgo biloba extract, equivalent to around 6000mg of raw ginkgo leaf before extraction. The formula focuses purely on ginkgo extract without additional vitamins or herbal blends, which may appeal to those who prefer a simple, single-ingredient supplement. Our tester reported feeling slightly clearer mentally during the testing period, although it’s difficult to attribute this directly to the supplement. We liked the minimalist approach but at approximately £0.40 per day, it is priced similarly to or slightly higher than some other standalone ginkgo supplements. The capsules are vegan and manufactured in the UK. Amazon (£23.99) New Nordic Clear Brain Tablets Available from Holland and Barrett (£26.99) Best botanical brain supplement Star rating: 4/5 This one-tablet formula combines B vitamins with iodine and plant extracts such as green tea and pomegranate. Each tablet provides 1.4mg vitamin B6, 2.5mcg vitamin B12, 16mg niacin and 150mcg iodine, alongside botanical extracts including 100mg green tea extract and 50mg pomegranate extract. Vitamins B6, B12 and niacin contribute to normal psychological function and help reduce tiredness and fatigue, while iodine contributes to normal cognitive function. The plant extracts are included in moderate amounts, making this more of a balanced daily supplement than a high-strength botanical product. Our tester liked the convenience of a single daily tablet and found it easy to add to a morning routine. At around £0.33 per serving, it is positioned mid-range for price and is suitable for vegans, but contains walnuts, which may not suit some users. Available from: Holland and Barrett (£26.99) British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend Available from British Supplements (£10.39) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/British-Supplements-Clean-Genuine-Ginkgo-Biloba-Extract-Uptake-Blend--822cc21.png" width="1920" height="1080" alt="British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend on a white background next to a gold round Good Food rating badge" title="British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend" /> Best high-strength ginkgo extract Star rating: 4/5 This single-ingredient supplement provides 248mg of standardised ginkgo biloba extract per capsule. Standardised means the active plant compounds are measured to ensure consistent levels in each batch. The formula also includes black pepper extract, which is often added to supplements because it contains piperine, a compound that may help improve the absorption of certain plant compounds. In this formulation, it is included to help support the uptake of ginkgo’s active components in the body. Our tester liked the transparency around extract strength but noted that it does not include additional vitamins or omega-3 fats, so it is best suited to those specifically looking for a standalone ginkgo supplement. At roughly £0.42 per day, it is priced moderately within the high-strength extract category. The capsules are suitable for vegans. Available from: British Supplements (£10.39) What are brain supplements and how do they work? Brain supplements, or nootropics as they’re commonly called, are marketed as brain cognition enhancers claiming to improve memory, alertness, mental clarity and even mood. They function through various mechanisms depending on their ingredients which may vary from nutrients, like the B complex of vitamins or omega-3 fatty acids, to herbal extracts, like Gingko biloba or Green tea extract, or a combination of these. Nutritionist Kerry Torrens says: “A product may be of benefit because it can boost blood flow to the brain (Ginkgo biloba), may reduce inflammation and nerve damage (Green tea extract), improves nerve messaging by preventing the breakdown of key brain chemicals (Huperzine A) or supports brain energy (Acetyl-l-carnitine). While some of these ingredients have promising support for their effects, others have limited evidence and there is need for more high-quality research.” What form of brain supplements should I take? Brain supplements are available as capsules, tablets, soft gels, gummies, powders, liquids or drinks. Dosage will vary dependent on the product, and its ingredients, so always check labels and keep to guideline amounts. The form of supplement you take may depend on the key ingredients you want and how the product meets your dietary and lifestyle needs. Do brain supplements actually improve memory and focus? Studies suggest there is some current evidence for benefits to memory with the supplementation of ingredients like ashwagandha, choline, curcumin, ginger, Lion’s Mane, phosphatidylserine and turmeric. There is, however, mixed results for carnitine, Gingko biloba, Huperzine A and vitamins D and E. Kerry added: “As such there is a need for more robust studies to assess both the long-term use of these supplements and to learn more about the key ingredients. Moreover, although some studies show limited potential for specific or early-stage dementia, there is no evidence, relevant to the general population or to support the prevention or control of dementia, in healthy adults who enjoy a balanced and varied diet.” Are brain supplements safe, and what ingredients should you look for? “If you’re on prescribed medication check with your prescribing clinician before supplementing,” says Kerry. “This is because some ingredients are known to interact with certain medications, for example, Ginkgo biloba with the blood thinning medication warfarin and green tea extract with digoxin, lisinopril and certain statins.” When adding a brain supplement to your regime, consider the other products you’re taking. This is important because it’s now common practice to take multiple products and as a result potentially double up on nutrients. With this in mind there is established evidence that when certain nutrients (including vitamins A and D as well as the mineral selenium) are consumed in excessive amounts, toxic levels may occur in the body and it can be surprising to learn just how easy it is to reach these levels. Enjoyed this feature? Now read: Ageing isn’t inevitable: ways to keep your brain sharp 15 foods to boost your brain health, memory and focus Lion’s Mane benefits Health benefits of green tea Ginkgo biloba benefits 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 brain supplements? Leave a comment and tell us your favourite below.
8 signs and symptoms that you're not getting enough magnesium
How to spot if you’re not getting enough of this important mineral
Having low levels of magnesium is more common than you may realise, and can affect many areas of your health and wellbeing. If you’re plagued with poor sleep, tense muscles or low energy, magnesium could be a factor. Magnesium’s role in the body is an important one, affecting everything from energy production, blood sugar balance, weight management and even mood to the regulation of muscle contractions and blood pressure. It's perhaps no surprise that it’s the fourth-most abundant mineral in the body, and involved in more than 300 enzymatic reactions. Read on for the signs and symptoms of low magnesium levels, as well how to address a deficiency. Who is at risk of low magnesium levels? Most people with magnesium deficiency are undiagnosed. This is because magnesium levels in the blood don’t accurately reflect the amount in your cells. While any of us may develop magnesium deficiency, it’s more common in certain groups, including children and adolescents, older adults and post-menopausal women. Those with certain health conditions may also be at greater risk, including conditions that impact the efficiency of the gut, such as coeliac disease and inflammatory bowel disease, as well as people with type 2 diabetes, eating disorders like anorexia or those with an alcohol dependency. If you’ve been prescribed medications, including diuretics or antibiotics, then you should be aware that these are known to deplete magnesium levels. Discover our full range of health benefit guides including the best magnesium foods and the top 10 health benefits of magnesium. Why might our diets be low in magnesium? Many of us simply don’t get enough magnesium from our diets. Nutritional surveys support this, with reports of low magnesium levels among young adults, especially women. One reason for this is the high level of processed foods that many of us rely on for convenience and speed. Studies suggest that processing removes an estimated 80% of the magnesium from foods. Another factor is the declining magnesium content in many of our staple crops. Together these factors result in lower levels of magnesium in Western diets. Other dietary aspects that may affect our absorption of magnesium include a high intake of caffeine and zinc supplementation. Low magnesium symptoms The early signs and symptoms of low magnesium tend to be non-specific and hard to determine, although ongoing low levels may lead to deficiency and potentially result in chronic disease. Common symptoms of low magnesium 1. Muscle twitches and cramps Magnesium is a key electrolyte in the body. Electrolytes are electrically charged minerals that regulate nerve and muscle function, and maintain our hydration and pH levels. If the level of one or more electrolytes is out of balance, it can show up as frequent muscle cramps and twitches or even muscle tremors and weakness. 2. High blood pressure Emerging evidence suggests magnesium may play a role in lowering high blood pressure, although more research is needed. That said, it does appear that a higher intake of magnesium may be effective for those with diagnosed high blood pressure (hypertension). The mechanisms behind this may be multifaceted. For example, magnesium helps manage levels of sodium, calcium and potassium, and together these minerals influence blood pressure. Magnesium may also help the release of prostacyclin, a hormone-like compound that relieves tension in blood vessel walls, thus reducing pressure. 3. Irregular heartbeat An irregular heartbeat (arrhythmia) may be suggestive of a magnesium deficiency, although there are other explanations, so always consult your doctor if you have concerns. Irregular heartbeats often feel like a skipped beat or a palpitation and may cause dizziness or shortness of breath. Magnesium regulates calcium and potassium levels and these electrolytes help maintain the normal rhythm of your heart, so if magnesium is low you may sometimes feel as if your heartbeat is out of rhythm. Studies suggest magnesium may be especially helpful for a type of arrhythmia called atrial fibrillation. 4. Tiredness Magnesium plays a key role in energy production and metabolism, so any shortfall may result in a lack of ability to fuel your day-to-day activities. Magnesium is also involved in nerve signalling and maintaining adequate potassium levels in muscles, so again a shortfall may add to fatigue. 5. Nausea, vomiting and loss of appetite These may be indicators that levels of magnesium are low. If stomach issues persist, it may be worth mentioning this to your doctor, who may recommend a magnesium test. 6. Low mood Low levels of magnesium may lead to apathy and a sense of emotional numbness. Supporting levels of magnesium through supplementation appears to help depression as well as other mood disorders like anxiety. 7. Breathing problems Low magnesium levels may cause narrowing of the airways (bronchoconstriction), which is common in asthma. We need magnesium for muscle contraction and relaxation, including for the diaphragm and respiratory muscles. 8. Weaker bones Bone density is not something you’ll tend to know about until you experience a break or a fracture. However, magnesium deficiency is a risk factor for low bone density (osteopenia) and the onward development of osteoporosis. Low magnesium levels will reduce blood levels of calcium, one of the main building blocks of bones, and may also impact vitamin D’s role in supporting bone strength. If your deficiency becomes more pronounced then it may lead to chronic disease, including: Heart disease Osteoporosis Type 2 diabetes Migraine Alzheimer’s disease How to treat low magnesium Although magnesium is found in a number of foods, including leafy green vegetables, nuts, seeds, wholegrains and dairy foods, you may not achieve the recommended daily amount of 270mg for women and 300mg for men unless you’re eating a varied diet. Therefore, it's important to focus on a wide selection of foods to optimise your magnesium intake. Supplements may be useful for some people, but always use as directed on the label. Taking high levels can result in side effects like diarrhoea, low blood pressure and mood disorders. If you’ve been diagnosed with a condition such as kidney disease, don't supplement unless your doctor has specifically told you to do so. Those on prescribed medication including diuretics, heart medication and antibiotics should check with their prescribing clinician. If you’re taking antacids or laxatives, be aware that magnesium may affect the way these medications work. Check out our tried-and-tested review of the best magnesium supplements. Enjoyed this? Read more of our health guides Magnesium-rich foods 8 best magnesium supplements for sleep 2026, tried and tested The best supplements, tried and tested How to sleep better 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. 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, £24.23 Best high‑strength berberine supplement: Thorne Berberine 60 Capsules, £35.94 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, £47.99 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, £28.53 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, £18.49 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 (£24.23) 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 (£24.23) Thorne Berberine 1000 Milligrams Available from: iHerb (£35.94) 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 (£35.94) 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 (£47.99) 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 (£47.99) 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 (£28.53) 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 (£28.53) 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 (£18.49) 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 (£18.49) 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.
These 12 foods are high in soluble fibre to help you reach your target
Fibre is more than just roughage to keep us regular, also supporting gut health, balancing blood sugar and lowering cholesterol. Discover ways to up your intake
With only 4% of UK adults eating enough fibre, this is clearly one area of our diets we need to work on. Fibre is more than just roughage to keep us regular. The right type of fibre can lower cholesterol, balance blood sugar and support gut health. Read on to learn more about fibre as well as easy ways to up your intake. What is fibre? Fibre refers to a group of carbs found in plant foods including fruit, vegetables, cereals and grains. Unlike other carbs, fibre isn't digested by the body. Instead, it passes through the digestive system, providing a wealth of benefits along the way. We typically refer to two main types of fibre: soluble, which attracts water and may or may not form a gel; and insoluble, which is the roughage we most commonly associate with keeping us regular. Fibre offers various properties and benefits for health, dependent on its type and characteristics. In this article we’ll focus on soluble fibre, including the best sources, some delicious recipes to try, and we’ll answer some of your most common questions. Discover our full range of health benefit guides and check out our guide on what is fibre? and all you need to know about fibremaxxing. What’s so special about soluble fibre? Soluble fibre is considered gentler and easier on the gut; it helps to slow digestion and may have glycaemic (blood sugar-balancing) and cholesterol-managing benefits. However, not all soluble fibre acts in the same way or has the same function and beneficial outcome; this depends on how the fibre reacts with water and whether it can be fermented by gut bacteria. There are three functional forms of soluble fibre: Dissolves in water, forms a gel and is fermented by gut microbes, eg beta-glucan in oats Dissolves in water, doesn’t form a gel and is fermented by gut microbes, eg resistant starch in cooked and cooled potatoes Dissolves in water, forms a gel but is poorly fermented, eg psyllium husks Why do we need to eat more soluble fibre? While we need more fibre of all types in our diets, soluble fibre has some specific benefits: Helps balance blood sugar levels – the type of soluble fibre that forms a gel serves to slow the absorption of glucose into the bloodstream and helps stabilise blood sugar levels Helps manage cholesterol – the same type of gel-forming soluble fibre helps bind to fats and cholesterol, hindering their full absorption. This helps the body manage cholesterol levels, especially that of so-called ‘bad’ low-density lipoprotein (LDL) cholesterol Promotes gut health – the soluble fibre that can be fermented by gut bacteria acts as a food source for these microbes; this triggers the production of compounds called short-chain fatty acids, which nourish the intestines and promote bacterial diversity Supports digestion – gel-forming fibre adds bulk to stools, which makes them easier to pass and may alleviate constipation 12 foods high in soluble fibre Cereals & grains 1. Oats Oats are rich in a soluble gel-forming fibre called beta-glucan, which increases our sense of fullness, reduces hunger and enhances appetite control. Both the UK and European authorities have granted a permitted health claim for beta-glucan, stating that 3g of beta-glucan per day, combined with a low-fat diet, may reduce heart disease risk and lower cholesterol. Recipes to try: Bircher muesli with apple & banana Raspberry kefir overnight oats Savoury spiced granola 2. Pearl barley Like oats, pearl barley is a valuable source of the cholesterol-lowering fibre beta-glucan. This also acts as a prebiotic, feeding the gut bacteria and promoting their growth and diversity. Recipes to try: Pink barley porridge with vanilla yogurt Bean & barley soup Barley & broad bean risotto Beans & pulses 3. Soya beans The soluble fibre found in soya beans includes pectin, which dissolves in water to form a gel and is fermented by gut bacteria. This means it may help lower cholesterol, balance blood sugar and support gut health. It also increases feelings of fullness, which may help with weight management. Recipes to try: Coconut-roasted edamame Sesame ginger sushi bowls Puy lentil salad with soy beans, sugar snap peas and broccoli 4. Kidney, pinto & cannellini beans As well as soya beans, other members of the bean family like kidney, pinto and cannellini are valuable contributors of soluble fibre, including pectin, and as such may support gut health. Recipes to try: Peppered pinto beans Pesto, cannellini bean and tuna jackets Kidney bean curry Nuts & seeds 5. Hazelnuts Although not as popular as almonds or walnuts, hazelnuts are associated with healthy cholesterol levels, thanks to their soluble fibre content. Recipes to try: Honeyed beetroot and carrot salad with feta and hazelnuts Celeriac, hazelnut & truffle soup Creamy sprout, hazelnut and leek pasta 6. Flaxseeds (linseeds) Particularly rich in fibre, these little seeds are most effective when milled or soaked in water. Studies confirm that flaxseeds, also known as linseeds, support gut health and microbial diversity, improve stool consistency and cholesterol excretion, and help control diabetes markers, including one that your GP will be interested in, HBA1c. Recipes to try: Apple linseed porridge Seeded wholemeal loaf Roasted stuffed cauliflower Fruit & vegetables 7. Avocado Compared with other fruits, avocados contain higher quantities of fibre, including soluble fibre, which makes up about 30%. This soluble fibre acts as a fuel source (prebiotic) for gut microbes, helping them thrive and increase in number, which benefits our digestion, immunity and more. Recipes to try: Guacamole & mango salad with black beans Linguine with avocado, tomato & lime Avocado and roasted broccoli sesame rice salad 8. Pears Pears are high in dietary fibre, containing 6g per serving. This, combined with the natural sugar, fructose, provides bowel-stimulatory effects. Recipes to try: Goat’s cheese, pear & walnut tartines Pork and pears Griddled pears with goat’s cheese and hazelnut dressing 9. Apples An apple a day has long been associated with better health. This is partly due to being rich in pectin, which helps reduce heart disease risk and improves gut health. Recipes to try: Bircher muesli with apple and banana Pork and apple burgers Apple & feta salad 10. Prunes Prunes are rich in dietary fibre, a good proportion of which is soluble and includes pectin. They also supply a type of sugar called sorbitol, which increases the amount of fluid your gut absorbs and helps soften stools, making them easier to pass. Regularly eating prunes can increase stool volume and frequency, making prunes a natural laxative. The fibre in prunes also acts as a prebiotic and promotes the growth of beneficial bacteria in the gut. Recipes to try: Oat and chia seed porridge with prunes Quinoa stew with squash, prunes and pomegranate 11. Brussels sprouts Rich in soluble fibre, Brussels sprouts are also a source of sulphur. This promotes the production of glutathione and is important for maintaining the integrity of the gut lining, as well as supporting its repair. Recipes to try: Brussels sprouts slaw Boxing Day sprout pad Thai Brussels sprouts with hazelnut orange butter 12. Asparagus Studies suggest soluble fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion. Recipes to try: Tuna and asparagus white bean salad Asparagus soup Creamy chicken & asparagus braise Frequently asked questions What are the signs of soluble fibre deficiency? You may experience one or more of the following: Constipation and irregular bowel movements Hunger shortly after eating Blood sugar fluctuations Fatigue and low energy Poor cholesterol control Does soluble fibre reduce cholesterol? Yes, gel-forming soluble fibre can be effective for managing cholesterol. When mixed with water, this fibre creates a gel in the gut that hinders cholesterol absorption and promotes its excretion. Both oats and barley contain beta-glucan, which has been proven to lower total cholesterol, including lowering 'bad' LDL cholesterol. Is soluble or insoluble fibre better? Neither is better, both have their own benefits. Soluble fibre, dependent on its properties, may help slow digestion, lower blood sugar and manage cholesterol, while insoluble fibre helps regulate bowel movements. How should I increase the fibre in my diet? When increasing the fibre in your diet, be sure to drink extra fluids to help the fibre do its job properly, and make changes to your diet over a period of weeks rather than days – this will prevent overwhelming your digestive system. Enjoyed this? Read more of our health guides: High fibre breakfast recipes 90% of us aren’t eating enough fibre. Here are the worst things it does to your body High-fibre recipes Is plant fibre the secret to getting rid of belly fat? 5 healthy swaps 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.
Prebiotics vs probiotics: which do I need?
In the world of gut health, terminology can be confusing. Our nutritionist helps to demystify and explain which – if any – could be of help
According to Bowel Research UK, nearly three quarters of UK adults buy the same foods every week. This lack of food diversity may increase our risk of gut issues. Poor gut health can significantly impact our quality of life and yet simple dietary changes, such as changing what we routinely buy and picking some key foods, can make all the difference. Understanding what pre- and probiotics are is a useful starting point. These gut health essentials serve distinct, yet related roles, helping to nourish and balance our digestive system. A simple analogy is to think of your gut as a garden – probiotics represent the plants and flowers, and prebiotics are the fertiliser you feed them. Read on to learn more about pre- and probiotics, how they differ, how they benefit us and, if you decide to supplement, whether they should be taken together or separately. Discover our full range of health benefit guides and check out our guide on what probiotics are and what they do and all you need to know about how diet affects your gut health. What’s the difference between prebiotics and probiotics? Probiotics are beneficial live micro-organisms, such as bacteria (e.g. Lactobacillus and Bifidobacteria) and certain yeast (like Saccharomyces Boulardii). When administered in adequate amounts, probiotics confer a health benefit on the host. These beneficial microbes can be found in foods like fermented dairy (including yogurt and kefir) as well as fermented vegetables such as kimchi and sauerkraut. Pasteurising and cooking these foods may kill most probiotics, so look for raw, unpasteurised products and where appropriate minimise the application of heat. You need to consistently consume sources of probiotics in order to sustain their benefits. It’s worth saying that probiotics are not the same as your natural gut microbes: the latter is a unique ecosystem of trillions of micro-organisms, while probiotics are specific forms of beneficial microbes that may temporarily support gut health. Prebiotics are the food or fuel source for these live microbes, and are needed by them to increase in number, diversity and to thrive. Your body doesn’t digest prebiotics, instead they are metabolised by your gut microbes. Examples include non-digestible fibre, resistant starch as well as plant compounds, like polyphenols. Prebiotics can be found in foods like onion, garlic, leeks, asparagus, banana and oats as well as cooked and cooled pasta and potatoes. If you suffer with irritable bowel syndrome (IBS) you should be aware that many prebiotics are classed as FODMAPs and as such you will need to seek professional guidance when following a low FODMAP diet. Prebiotics not only support probiotic microbes, they also (very importantly) provide a food source for all the trillions of natural microbes that live in your gut. Benefits of prebiotics and probiotics There is still much for us to learn in this area, although it is recognised that prebiotics: act as a ‘fertiliser’ promoting the growth and diversity of natural gut microbes as well as probiotic microbes, provide the source material for the production of anti-inflammatory short chain fatty acids (SCFAs), may help control blood sugar, appetite and weight, may increase the absorption of some micronutrients, like calcium, iron and zinc. Probiotics work alongside your natural gut bacteria to support health and balance. Their other benefits may include: improve IBS symptoms, traveller’s diarrhoea and the duration of antibiotic associated diarrhoea, may help lower blood pressure and improve cholesterol levels, may reduce inflammation by promoting the production of anti-inflammatory compounds called short chain fatty acids (SCFAs), may enhance immunity and be of benefit in the cold or flu season and during stressful periods. Discover more benefits from our guide, what are probiotics and what do they do? Should you take prebiotics and probiotics together? Functional supplements that combine prebiotics and probiotics are known as synbiotics and are designed to work synergistically to optimise benefits. By combining the good microbes with their specific food source, the product aims to enhance gut health, metabolism and immunity and may be more effective than having one or other on their own. In your diet you can get both pre- and probiotics by combining foods like kefir with raspberries, overnight oats with yogurt and banana or serve a buttermilk dressing over a green salad. Are prebiotics or probiotics better for you? The answer to this is they both are. The billions of beneficial microbes that live in the gut work tirelessly to ward off infection and support our wider health, supporting them with probiotics helps maintain balance and diversity. These microbes are unable to do their hard work without the presence of prebiotics from your diet. Therefore, eating fermented foods and enjoying a diverse variety of plant foods through the week helps maintain a healthy gut. When might I take probiotics? Including fermented foods in your regular diet is the key to healthy gut maintenance, however, on occasions a supplement may be helpful, such as: After a course of antibiotics, When experiencing traveller’s diarrhoea or a specific digestive upset, To support your digestive system during times of dietary change or extreme stress. When might I take prebiotics? Your regular diet should be your main source of prebiotics, although a supplement may help when: Your diet is low in fibre and diversity, You’re working on increasing microbial diversity, You’re taking probiotics. Enjoyed this? Read more of our health guides What are probiotics and what do they do? Top 15 probiotic foods to support gut health The best probiotic supplements 2026 – tried and tested How to improve your digestion Eat well for... gut health 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.
Is acid reflux (aka heartburn) affecting your life? Nutritionist Kerry Torrens explains what it is, the triggers and how diet and lifestyle may alleviate symptoms
What is acid reflux (heartburn)? Acid reflux, often referred to as heartburn, is one of the most common digestive complaints, affecting approximately one in five UK adults. For many of these people, occasional heartburn or regurgitation is an unpleasant experience, but doesn’t progress to anything more serious. Its typically described as a pain or burning sensation in the chest which comes on after eating. A typical trigger scenario might be bending to load the dishwasher after eating a rich, heavy or spicy meal. For those with frequent or severe heartburn, it may be the presentation of a potentially more problematic condition known as gastroesophageal reflux disease (GERD). Discover our full range of health benefit guides and check out more on popular diets such as the low FODMAP diet and 5:2 diet. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’ What are the symptoms of acid reflux? Symptoms vary from a warm to burning pain felt in the middle of the chest, which rises up towards the throat. Some sufferers complain of an unpleasant taste in the mouth or bad breath. All of these symptoms are understandable when you consider that reflux involves the acidic contents of the stomach repeating into the gullet or oesophagus. At its mildest this is unpleasant, but can become more serious. While the stomach lining protects itself against the acidity needed for digestion, if enough reflux makes its way back into the oesophagus, this may, over time, lead to inflammation and even ulcers. How does acid reflux start? As we age, our muscles lose tone and start to function less effectively. This is relevant because there is a muscular ring, known as the lower oesophageal sphincter (LES), which separates our stomach from our oesophagus. The role of this muscle is to act as a one-way gate allowing the flow of food down the gullet and into the stomach. However, as our muscle tone weakens, the sphincter becomes less effective at doing this job and as a result, we may experience reflux. Our dietary habits may also make us more prone to this condition. One interesting study assessing diet suggests people who eat only one or two meals a day, or drink peppermint tea daily, or eat one big meal in the evening (rather than two smaller meals), may be at greater risk of developing the condition as they age. In addition to this, some experts believe that a condition known as a hiatus hernia may promote reflux. How does nutrition help or hinder acid reflux? Discover what helps heartburn, offering relief and comfort for digestive wellness. What, when and how you eat may help manage your symptoms. Eating smaller, more frequent meals throughout the day and avoiding food within three hours of bedtime appears to help some sufferers. Chewing well and eating in a slow and relaxed manner may also be a useful strategy as can reducing the fat and carbohydrate content (especially simple sugars) of your meal. It’s worth remembering that what triggers your heartburn will be personal to you which means what helps manage it will likewise depend on your own investigations. How does my lifestyle help or hinder acid reflux? Your lifestyle may make symptoms worse, for example, those who smoke, are overweight, suffer from high levels of stress, take certain medications including non-steroidal anti-inflammatories (NSAID) or anti-histamines, or are in the latter stages of pregnancy (typically from 27 weeks onwards) are more likely to experience acid reflux. However, always speak with your GP before making any significant changes and certainly before altering your use of prescribed medication. Making lifestyle modifications is the first line therapy for most sufferers. One of the most effective changes for those with night-time symptoms, is elevating the bedhead or using a wedge-shaped pillow. For most people this is an easy win – to achieve results, you’ll need to raise your bedhead by about 20-28cm. Further, benefits may be gained by avoiding tight clothing, this is especially relevant for those who carry excess abdominal weight, as well as avoiding lying or bending too soon after eating. It’s also wise not to exercise immediately after meals – leave 1-2 hours for digestion to progress. What are the food triggers for acid reflux? A food diary is an invaluable tool for working out the foods which act as your personal triggers – record what and when you eat and drink, what activities you were involved in after eating and what symptoms you experienced. Keeping a journal or using an app or tracker for at least a week can help you pinpoint your problem foods. Typical culprits can be divided into three categories: Foods which are acidic in nature and cause irritation to the lining of the oesophagus such as tomatoes, onions and citrus fruits, as well as spices Food and drinks which cause the stomach to distend, including carbonated drinks and large, calorie-dense meals Foods which promote relaxation of the LES including caffeinated drinks like coffee, chocolate, mint, alcohol, fatty and fried foods as well as carb-rich meals Eating any of these foods late in the evening whether as a full meal or substantial snack may also aggravate symptoms. Which foods may help soothe acid reflux? Sadly, no food cures the condition, but certain foods may lessen the effects of reflux when combined with lifestyle changes. Be aware not all these suggestions work for all sufferers, so use your own experience to determine the most relevant for you. Foods which may help include: Vegetables (boiled or steamed) such as green beans, potatoes, fennel, asparagus, cucumber and leafy greens including spinach and kale Fruits (with the exception of citrus and tomatoes) including melon, banana, apple and pears Fibrous foods including oatmeal, wholegrain rice and psyllium husks Ginger, famed for its stomach calming properties and natural anti-inflammatory status. Grate the fresh root and add to meals or brew as a tea – when making tea for therapeutic purposes cover while steeping to retain the active constituents Although lean meat, fish and egg whites are often cited as useful food inclusions, evidence is inconclusive, with some studies reporting no difference to symptoms. Clearly, more research is needed. Last words... Lifestyle changes such as weight loss and stopping smoking combined with the right food and dietary habits may make a worthwhile difference in heartburn treatment for soothing relief and improved digestive health for some heartburn sufferers. Although it’s worth noting that the only lifestyle recommendation which has an evidence-base is elevating the bed head for sleep. Finally, it’s important to say – don’t ignore your symptoms and be sure to refer to your GP if you experience any of the following: Heartburn most days for three weeks or more You’ve been taking antacids for four weeks or more You have symptoms such as weight loss, nausea or difficulty swallowing in conjunction with your heartburn. If you are considering a change in diet, please consult your GP to ensure you can do so without risk to health. Have you managed your symptoms of acid reflux? What worked for you? Share your experience in the comments below…. Enjoyed this? Now read… Foods to avoid acid reflux What to drink for acid reflux Do you have a food intolerance? What to drink for heartburn relief Acid reflux remedies Vegetarian diet: health benefits & tips What is chromium and why do we need it in our diets? 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 terms and conditions for more information.
Consuming fermented food and drinks can support gut health and immunity. Nutritionist Kerry Torrens rounds up some of the healthiest options, along with recipe suggestions.
Fermented foods have gone from zero to hero, with our growing interest spurred by social media posts touting their many health benefits, from improved digestion and gut health to a more resilient immune function and a reduced risk of conditions like type 2 diabetes and heart disease. Fermented foods are nothing new. They’ve been around for centuries, used originally as a means of preservation before refrigerators were commonplace; they also play a significant role in many food cultures. If you’ve shied away from fermented foods because the idea seems a bit weird, think again – many of the healthiest options are actually regular foods many of us eat every day. What is fermentation? During fermentation, micro-organisms like bacteria, yeast or fungi convert organic compounds like sugars and starch into alcohol, acids or gases. This metabolic process takes place without oxygen and is employed in the making of various foods and drinks, including alcoholic drinks like wine and beer, non-alcoholic drinks such as kombucha, and fermented foods like yogurt, sauerkraut, cheese and bread. Fermentation can be initiated by the micro-organisms naturally present in the food or environment (known as spontaneous fermentation), or by the addition of a starter culture. Kimchi and sauerkraut are produced by spontaneous fermentation, whereas a starter culture is used to produce kefir or natto, for example. Discover our full range of health benefit guides and check out the health benefits of fermenting, what are probiotics and our favourite fermented food recipes. What are the healthiest fermented foods? 1. Cheese (including aged cheddar, parmesan, gouda and mozzarella) Would you believe that some cheeses are more effective than a probiotic supplement? When made traditionally, mozzarella is a classic example, although be aware that levels of beneficial bacteria will vary depending on the source of the milk used. Discover the healthiest cheeses. Be inspired by our recipes, including caprese salad, courgette, potato and cheddar soup and parmesan spring chicken. 2. Yogurt Interestingly, consuming 100g of probiotic yogurt every day may be beneficial for helping manage stress and anxiety in postmenopausal women. We need to understand more about the mechanism behind this, so more studies are needed, but it may be a good habit to start. Discover the health benefits of yogurt. Use up yogurt to make our roast aubergines with yogurt and harissa, instant frozen berry yogurt and roasted beetroot with za’atar, chickpeas and harissa yogurt. 3. Buttermilk Buttermilk is traditionally made from the liquid left after churning butter, but mnodern commercial versions are more likely to be made by adding lactic acid bacteria to milk. The bacteria thicken the liquid by curdling natural milk proteins (casein), which gives it a tart flavour. One of the benefits of lactic acid bacteria is that they can make lactose, the natural sugar in milk, easier to digest. Another benefit of consuming buttermilk is that it may be associated with reduced cholesterol levels in men and women. Buttermilk is often used in baking and cooking, for example as a marinade for meat because it helps tenderise tougher cuts. Use it in these delicious recipes: green salad with buttermilk dressing, buffalo cauliflower wings, paprika buttermilk chicken courgette skewers and Irish soda bread. 4. Olives Olives are one of the most popular fermented foods. Their natural saltwater fermentation makes them rich in a family of bacteria called lactobacillus, which are beneficial for gut health. Discover the health benefits of olives. Add salty olives to our chicken and olive casserole, cod with olives and crispy pancetta and tuna, olive and spinach spaghetti. 5. Sourdough Typically made from just four ingredients – flour, water, salt and a starter culture – sourdough is easy to digest and highly nutritious. It’s the starter combined with the long fermentation that holds the key to sourdough’s taste, texture and health credentials. The starter is a mixture of flour and water, fermented by wild yeasts and lactic acid bacteria, which gives the sourdough its rise. Traditional sourdough undergoes a slow fermentation, which makes its vitamins and minerals more accessible. The process also kickstarts the breakdown of gluten, making the bread easier to digest. Although the beneficial bacteria in the starter are lost during baking, compounds called polyphenols become easier for us to access. These act as a fuel source for the good gut bacteria we already have and, unlike many commercially produced loaves, sourdough helps keep blood sugar levels stable. Discover the health benefits of sourdough. Give sourdough a go with our step-by-step recipe to make your own starter, and use it to make our classic sourdough loaf. 6. Apple cider vinegar Apple cider vinegar is made by crushing apples and allowing yeasts to ferment the natural sugars into acetic acid. It’s the unfiltered vinegar that retains the benefits because it contains the 'mother', a collection of proteins, enzymes and friendly bacteria. You’ll recognise an unfiltered product when you see it because it will appear cloudy in the bottle. Including apple cider vinegar in your diet may help improve fasting blood sugar and reduce HbA1c, a marker your doctor may check because it gives an indication of your long-term blood sugar control. Discover the health benefits of apple cider vinegar. Use apple vinegar to make our spicy black bean tacos. 7. Sauerkraut Sauerkraut is essentially fermented cabbage and is thought to have originated in China more than 2,000 years ago. The process of fermentation initiates certain beneficial bacteria and it’s these, along with the process itself, that makes sauerkraut such a healthy choice. Fermented cabbage is especially heart-healthy, being fibre-rich and a source of beneficial bacteria that help to balance cholesterol levels. It’s also a good source of potassium, and its bacterial content is thought to positively influence blood pressure. Discover the health benefits of sauerkraut. Make your own sauerkraut with our easy recipe. 8. Kefir Kefir may be even better for you than yogurt. This is because it benefits from a more wide-ranging composition of beneficial bugs and yeast. These microbes are responsible for producing bioactive compounds that have numerous benefits for our health, from improving digestion to lowering cholesterol. If you follow a dairy-free or vegan diet you can still benefit from the health-promoting effects of kefir – water kefir is made by adding kefir grains to a sugary water solution, creating a slightly fizzy drink that is typically flavoured with fruits and spices. Discover the health benefits of kefir. Enjoy kefir in our raspberry and kefir overnight oats and kefir breakfast smoothie. 9. Kimchi A fermented combination of vegetables and spices, kimchi is a traditional Korean food now popular across the world. The process of fermentation, by mainly lactobacillus bacteria, is thought to enhance the nutritional value of kimchi. This is because the bacteria themselves synthesise vitamins and minerals, and the process of fermentation deactivates some less favourable compounds. Including kimchi regularly in your diet may help you manage cholesterol and balance blood sugar levels. Discover the health benefits of kimchi. Add the bold flavour of kimchi to our kimchi fried rice, kimchi noodles and kimchi scrambled eggs. 10. Kombucha Kombucha is a mildly fizzy fermented drink made from sweetened tea and a specific culture known as a 'scoby' (a symbiotic culture of bacteria and yeasts). The bacteria and yeast in the scoby convert sugar into ethanol and acetic acid. The acetic acid is responsible for kombucha’s distinctive sour taste and makes it a great alternative when you fancy something a little different. Kombucha contains small amounts of vitamins and minerals, including vitamin C and vitamins B1, B6 and B12, which are produced when the yeast breaks down the sugars. Levels are likely to vary by product. Discover the health benefits of kombucha. Make your own kombucha with our easy recipe. 11. Miso A traditional ingredient in Japanese and Chinese cooking, miso is made from soybeans and grains that are fermented by koji enzymes and beneficial bacteria. Miso is rich in gut-friendly bugs, protein and vitamins E and K, as well as plant compounds called isoflavones, which may have anti-cancer benefits. Discover the health benefits of miso. Use miso to make our miso aubergines, miso salmon with ginger noodles and miso chicken and rice soup. 12. Tempeh A great protein alternative, tempeh is made from cooked, fermented soya beans. It’s rich in bone-friendly minerals including calcium, magnesium and phosphorus. In addition to this, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these valuable minerals. This makes fermented foods like tempeh easier to digest and the nutrients they provide easier to absorb. Discover the health benefits of tempeh. Be inspired by our chilli tempeh stir-fry and tempeh traybake. 13. Natto A traditional Japanese dish of fermented soybeans, natto is a rich source of good-for-you bacteria. It’s traditionally consumed at breakfast and has a beneficial effect on the gut. Containing as much as 100 times more vitamin K2 than some cheeses, it’s particularly useful for those at risk of poor bone health. However, if you’re on blood-thinning medication, such as warfarin, you should refer to your GP or registered dietician before introducing vitamin-K-rich foods into your diet. Learn more about natto and what makes the Japanese diet so healthy. 14. Kvass A low- to no-alcohol lightly fermented drink from Eastern Europe, Kvass is traditionally made from dark rye bread, sugar, yeast, water and raisins. The flavour is often likened to a sweet, low-alcohol beer, with the fermentation process being triggered by wild yeasts and bacteria from key ingredients such as the rye. When buying commercial Kvass you should be aware that it’s often made from malted barley and may be carbonated. Check the label to assess whether it has been subject to a fermentation process; if not, it will offer limited health benefits. Where can you find fermented foods? Fermented foods are widely available in supermarkets and health food stores as well as local farmers' markets. Check out the chiller cabinets as well as the ambient aisles and look online for specialised cultures, including kefir grains and scoby. The likes of kimchi, kombucha and kefir are easier to find than you might first think. Find out how to make kombucha. What to look for on the label of fermented foods? First off, always read the label and look for key words such as 'live cultures', 'bio cultures', 'active cultures' and 'raw' or 'unpasteurised'. Many of these products will require refrigeration and will have a limited shelf life. A product with a shelf life that extends to months rather than a few weeks is unlikely to contain beneficial probiotic microbes. That’s because microbes are living organisms and may be damaged by long storage times and high temperatures such as those used during pasteurisation and cooking. That said, not all fermented foods need to be kept in the chiller cabinet – kombucha, miso and fermented sauces may be found in the ambient aisles of your local supermarket. The ingredient list on the label should also be simple, with a limited number of items listed. Avoid products with added sweeteners, acidity regulators and preservatives. A final tip is look for products that are minimally processed and have been made using traditional methods, such as pickles made in a salt water brine rather than vinegar. Enjoyed this? Now try… 4 signs you have an unhealthy gut (and what to do to help it) Top 10 probiotics foods to support your gut health Digestive health recipes and tips Gut-friendly recipes How to make kefir How to make kombucha Have you buying tips to share? What do you look for when selecting fermented food products? Let us know in the comments below. This page was reviewed on 5 January 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_ 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.
Best omega-3 supplements 2026, tried and tested
We've tested and reviewed a variety of omega-3 supplements to help you find the best options for supporting heart, brain and overall health
Omega-3 is an essential fatty acid that the body cannot produce on its own, meaning it's vital to obtain it through food or supplements. Known for supporting overall health, omega-3 can be found in oily fish like salmon, mackerel and sardines, as well as plant-based sources such as flaxseed and chia seeds. A balanced diet should provide sufficient omega-3 for most people, but supplements can be a convenient option for those looking to boost their intake. We’ve tested some of the leading omega-3 supplements on the market, looking into factors like quality, purity and dosage to help you find a product that fits your needs. Some of our top picks include ZipVit Super Strength Omega 3 Fish Oil and Dr Vegan Vegan Omega 3, as well as recommended brands for 2026 like Seven Seas Omega-3 Max Strength With Vitamin D. Whether you're looking to enhance heart health, support brain function or simply maintain general wellness, our recommendations offer something for everyone. Read on to discover the products we rated, plus expert guidance on what omega-3 is, who may benefit from a supplement and important considerations for safe use. Best omega-3 supplements at a glance JUMP TO REVIEWS Capsules/softgels Best no fuss omega-3 softgels: ZipVit Super Strength Omega 3 Fish Oil 2000mg, from £9.99 Best budget-friendly vegan omega-3: Dr Vegan Vegan Omega 3, £21.99 Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £16.18 Runner up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £24.99 Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £12.71 Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £11.24 Best omega-3 with vitamin D: Seven Seas Omega-3 Max Strength With Vitamin D, £14 Best omega-3 for smaller capsules: Feel Vegan Omega-3, £35.04 Best high-strength omega-3: Swallow Omega-3, £30 Runner up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £29.59 Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £36.10 Best omega-3 for easy swallowing: Vitl Omega-3, £10.99 Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99 Jump to: Best omega-3 supplements to buy in 2026 Why we need omega-3 What are omega-3 fats? What should I look for on the label? What is the difference between a capsule and a softgel? How to use omega-3 supplements safely Who might benefit from using an omega-3 supplement? Who shouldn't take omega-3 supplements? How much omega-3 should I take? How to choose an omega-3 supplement How we tested omega-3 supplements All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats including capsules, softgels and gummies and with a range of price points to accommodate a variety of budgets. The key areas we assessed were as follows: Taste and texture: is the flavour pleasant? Is there any aftertaste? Source of omega-3: what is the source of omega-3: fish oil, cod liver oil, algal oil? Form of omega-3: is omega-3 provided in a form that is easy to take, less likely to cause side effects and supports absorption? Purity: has the product been independently tested so you can be assured that it is free from contaminants, such as heavy metals and toxins? Sustainability: is the product sourced from smaller species of fish or is it certified as sustainable? Nutrient profile: how much omega-3 is provided per daily dose? Additives: does the supplement contain filler oils or binding agents, additives such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet your dietary needs – is it vegan, gluten-free? Value for money: how does it compare to others on a cost-per-daily dose basis? Best omega-3 supplements to buy in 2026 Omega-3 capsules/softgels ZipVit Super Strength Omega 3 Fish Oil 2000mg Available from ZipVit (from £9.99) Best no fuss omega-3 softgels Price per day: 18p Star rating: 5/5 Offering a high daily dose of EPA and DHA, these odourless softgels are easy to swallow. Sustainably sourced and Friend of the Sea certified, the fish oil is distilled for purity. With minimal additives and clear labelling, it delivers excellent value for money and exceeds recommended omega-3 levels for heart and brain health. Available from: ZipVit (from £9.99) Dr Vegan vegan omega-3 Available from Dr Vegan (£21.99) Best budget-friendly vegan omega-3 Price per day: 73p per day Star rating: 4.5/5 Softgels are small and smooth, so taking them each day is effortless. The plastic-free, home-compostable pouch is sturdy and reseals securely. There’s a faint seaweed scent, but no taste, so they don’t repeat later. Each dose supplies EPA and DHA from a sustainable algal source, plus vitamin E for freshness. They’re fully vegan and allergen-free, making them suitable for many diets. At roughly 73p per day, they deliver good quality and reassurance for anyone avoiding fish-based omega-3. Available from: Dr Vegan (£21.99) WeightWorld Omega-3 2000mg fish oil Available from WeightWorld (£21.18), Amazon (£16.18) Best omega-3 softgels Price per day: 16p Star rating: 4.5/5 High-quality fish oils are expensive, but this product offers good value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee. Available from: WeightWorld (£21.18) Amazon (£16.18) Vitabright Omega-3 2000mg fish oil Available from Vitabright (£29.99) Runner up omega-3 softgels Price per day: 19p Star rating: 4.5/5 A capsule product similar to the one above, this offers high levels of EPA/DHA. The product has been molecularly distilled and filtered to remove contaminants and uses no filler oils or bulking agents. The fish oil is sustainably sourced ‘from several oceans’. Available from: Vitabright (£29.99) California Gold Nutrition Omega 3 premium fish oil Available from iHerb (£12.71) Best omega-3 for pescatarians Price per day: 23p Star rating: 4.5/5 These softgels are made with gelatin sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish. However, our testers found the size of the softgels large and a little difficult to swallow. Available from: iHerb (£12.71) Together Health Omega 3 – Algae Vegan Source Available from Holland & Barrett (£10.07), Superdrug (£11.99), Bodykind (£11.24) Best omega-3 for vegans Price per day: 47p Star rating: 4.5/5 Free from artificial additives and preservatives, and manufactured with the environment in mind, these vegan softgels are sustainably sourced and independently tested. They come from algal oil, which is considered to be a concentrated source of omega-3, especially DHA. Our testers found them easy to take with no unpleasant aftertaste. Available from: Holland & Barrett (£10.07) Superdrug (£11.99) Bodykind (£11.24) Seven Seas Omega-3 Max Strength With Vitamin D Available from Boots (£14), Ocado (£22), Holland and Barrett (£22) Best omega-3 with vitamin D Price per day: 62p Star rating: 4/5 This fish oil supplement provides a very high dose of omega‑3 in a single capsule, 1063mg total omega‑3, along with vitamin D to support bones, muscles, immunity and overall body function. The capsule is relatively large due to the high oil content, but only one per day is needed. It contains fish oil and beef gelatin, so it is not suitable for vegetarians. Available from: Boots (£14) Ocado (£22) Holland and Barrett (£22) Feel Vegan Omega-3 Available from Feel (£35.04) Best omega-3 for smaller capsules Price per day: 44p Star rating: 4/5 This vegan oil, derived from algae, contains a solid dose of 300mg DHA and 150mg EPA. The capsules are smaller than usual (so taking two is not a problem), although our tester found they smelled and tasted like seaweed, which many might find unpleasant. The packaging may be fiddly for some. Available from: Feel (£35.04) Swallow Omega-3 Available from Swallow (£30) Best high-strength omega-3 Price per day: £1 Star rating: 4/5 Although relatively pricy, these capsules are easy to take and contain a generous daily amount of 660mg EPA and 440mg DHA. They're filtered and advocated by Friends of the Sea for sustainability. Available from: Swallow (£30) BioCare vegan omega-3 Available from BioCare (£29.59), Amazon (£26.63) Runner up omega-3 for vegans Price per day: 97p Star rating: 4/5 Vegan-friendly and sustainably sourced from micro-algae, which is considered environmentally friendly and unlikely to contain contaminants. This is one of the few products to provide a warning on the label about the risk of taking omega-3 in combination with anti-coagulant medication. Our testers found them easy to take although with a slight grassy smell. Available from: Amazon (£26.63) BioCare (£29.59) Wild Nutrition Pure Strength omega 3 Available from Amazon (£36.10), Naturisimo (£37), BodyKind (£38), Content Beauty (£38) Best ethical omega-3 Price per day: £1.23 Star rating: 4/5 This company uses high quality, natural ingredients, including sustainably sourced using Marine Stewardship Council-certified wild Alaskan pollock for these supplements. The suggested four small capsules a day provided the highest dose of all of the products tested but our testers found adherence to all four capsules difficult. Available from: Amazon (£36.10) Natruisimo (£37) BodyKind (£38) Content Beauty (£38) Vitl omega-3 Available from Vitl (£10.99) Best omega-3 for easy swallowing Price per day: 25p Star rating: 4/5 Certified by Friends of the Sea*, these small softgels are sustainably sourced. Our testers found them pleasant to take with no discernible aftertaste. *Friends of the Sea – international sustainable fisheries certification. Available from: Vitl (£10.99) Holland & Barrett omega-3 fish oil 1500mg Available from Holland & Barrett (£15.99) Best budget omega-3 Price per day: 15p Star rating: 4/5 This was one of the most cost-effective of the products we tested. The label states that the product contains pure, contaminant-free fish oil. However, there was no information regarding the source of the fish or its sustainability. Available from: Holland & Barrett (£15.99) Why we need omega-3 Omega-3 plays important roles in the body, as well as being good for the heart, these fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye. Find out more about the top 10 sources for omega-3. What are omega-3 fatty acids? This family of fats are made up of three main types, these include: Alpha-linolenic acid (ALA) – this is a short chain omega-3 fatty acid and is considered less active. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long chain omega-3 fatty acids. We can make these in the body from ALA, however, this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing. Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish, like pollock, as well as shellfish contribute long chain omega-3 fats, but at lower levels. Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available, some of these are made from micro-algae, these small plants are found in water and are the dietary source of these fats for fish. Find out more about the various sources of omega-3 fatty acids. What should I look for on the label? Although a product may appear to be high-strength, for example claiming to contain “1000mg” or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Ideally look for a product that provides a daily dose of 450mg of EPA and DHA, combined. Most products require a minimum of two soft gels or capsules per day to achieve these levels. Fish oils, are one supplement that you need to buy the best you can afford, this is because high quality, sustainable fish oil providing a good level of EPA/DHA are unlikely to be found at a low cost. Also check the label to ensure the product is free from contaminants. What is the difference between a capsule and a softgel? Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may be best suited to a softgel, as their name suggests these are softer than capsules owing to the addition of ingredients like glycerin. However, they may still be large in size, so check before you buy. How to use omega-3 supplements safely If you’ve been prescribed anti-coagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3 fatty acids. This is because omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on and this may place you at an increased risk of bleeding. It is best to take these supplements with a meal that contains fat, as this will aid absorption. Who might benefit from using an omega-3 supplement? Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. These include pregnant and breastfeeding parents, older adults and people who don’t eat seafood. Who shouldn’t take omega-3 supplements? If you have an allergy to fish look for a vegan formulation. Omega-3 supplements may interact with certain prescribed medication so check with your GP before supplementing. How much omega-3 should I take? Omega-3 fatty acids are essential fats that support heart, brain and eye health, but the body can’t produce them on its own, so they must be obtained through diet or supplements. Oily fish like salmon and mackerel are rich sources, making them key to meeting your needs. While the UK Government doesn’t set a specific omega-3 intake recommendation, it advises consuming two portions of fish weekly, including one oily fish – roughly 450-500mg of EPA and DHA daily. Some health bodies suggest a minimum of 250mg of these long-chain omega-3s per day. Supplements can help bridge the gap, particularly for those who don’t eat fish. However, most require at least two capsules daily to meet recommended levels. It’s important to check labels for EPA and DHA content specifically, rather than just total fish oil. People who follow vegetarian or vegan diets, are pregnant or breastfeeding, or are older may benefit most from supplementation. Still, taking more than 5g of omega-3s per day can raise the risk of bleeding and cause side effects like digestive upset. Ideally, omega-3 should come from food, but high-quality supplements can be a useful tool to support overall health when dietary intake falls short. How to choose an omega-3 supplement Source wisely and buy from a reputable company Choose a formulation suitable for your age, gender and life-stage Check the product delivers an effective dose Check the product is free from contaminants, and subject to independent testing Check the product carries a batch number and expiry date Take only as directed on the label Omega-3 are highly perishable so avoid buying in bulk More omega-3 supplements tested ZipVit omega-3 - 3.5/5: from £9.59 Superdrug omega-3 fish oil 1000mg - 3.5/5: £11.99 Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe blood sugar monitor review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Best supplements for runners 2026 – tried and tested
Whether you’re looking to achieve a personal best or simply to increase your distance, running is an exercise that places high demands on your body, which means you need to be properly fuelled and supported to reach your goals.
If you enjoy more than just a casual run, you’ll know that intense training can deplete nutrient levels, making you more susceptible to injury, slow your recovery and potentially lead to a performance plateau. Although it’s not essential for any of us to take supplements and a balanced, varied diet is always the place to focus, there are some occasions when understanding the demands on your body and its nutritional needs may help improve your performance. When it comes to supporting your running, it is important to consider which nutrients play a role in your chosen exercise and as a result which products are most likely to provide the top-up you need. If you’re considering taking a supplement, read our guides to the various supplements on the market, plus check out our top-rated products in each category. Discover how to get the most out of supplements and what supplements should I take? Find more useful information in our handy guide on carb loading and check out how to stay hydrated on a run. Jump to: Greens powders Multivitamins and minerals Vitamin B12 supplements Iron supplements Magnesium supplements Zinc supplements Omega-3 supplements Joints supplements Electrolytes Creatine supplements Ashwagandha supplements What are the best supplements for runners? Greens powders Greens powders could be a useful addition to a runner’s diet as they offer a convenient way to boost daily intake of vegetables, fruit and beneficial plant compounds, especially when life gets busy. These powders are typically rich in polyphenols and antioxidants which may help reduce inflammation and support recovery after training. Many blends also provide added vitamins and minerals that are important for energy, immunity and overall wellbeing. Some greens powders include ingredients such as probiotics, digestive enzymes and adaptogens which might further support gut health and resilience during periods of intense exercise. While not a replacement for a balanced, varied diet, greens powders can help fill nutritional gaps and support the high demands running places on the body. AGI Available from AG1 (from £97 without a subscription) Star rating: 4/5 Certified by both the Cologne List and Informed Choice for being free from 250 banned substances in sport, AG1 is geared towards athletes. It's available in either individual sachets or a plastic pouch. The sachets are easy to open and ideal for taking to the gym or on the go. But, given the premium price, we found the plastic pouch feels somewhat out of place for a high-end supplement – a glass jar would feel more fitting. The preparation is straightforward – simply mix with cold water – though each day of our 30-day test, we found some sediment remained at the bottom of the glass, even after vigorous shaking. It tastes predominantly of strong, sweet vanilla, with a touch of subtle pineapple and some vegetal notes, which we found more palatable overall when served over ice. The mouthfeel is thin and smooth with no clumping, though the presence of sediment may put some off. The ingredient transparency is good, with a clear list of vitamins, minerals, probiotics and plant extracts, though the use of proprietary blends does limit exact knowledge of quantities. The claims of improved energy, immunity, digestion and even longevity are broad and not fully substantiated by evidence (though we did feel a marked improvement in our energy levels and digestion), and some micronutrient levels are notably higher than standard daily values, which is worth bearing in mind if you’re taking other supplements. The price point is very high, making it a significant investment for those seeking a convenient nutrient boost – if you’re willing to make the commitment, you’re likely to see an improvement in some areas, as well as clearer, brighter skin, as we did. But, its premium price point is off-putting for most. Available from: AG1 (from £97 without a subscription) Multivitamin and mineral supplements While supplements are never a substitute for a poor diet, there is some evidence to suggest that a multivitamin and mineral supplement may help minimise nutritional gaps. When choosing a product, check it includes vitamins, such as the B group and vitamin C, as these are water-soluble so they are not stored in the body, they also play a big part in supporting endurance and helping to fight fatigue. If you are considering a supplement, read our best multivitamin and mineral review. Higher Nature Advanced multi Available from Body Kind (£19.95), Higher Nature (£19.95), Amazon (£18.95) 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. You can typically expect to pay a little more for products, like this, that include chelated minerals, and with vitamins that are better absorbed and used by the body. Available from: Body Kind (£19.95) Higher Nature (£19.95) Amazon (£18.95) Vitamin B12 supplements Vitamin B12 is essential for energy, red blood cell production and nerve function. For these reasons its crucial for supporting performance, a deficiency may also indirectly influence a runner’s form and alter foot strike mechanics. Found in animal-sourced foods including meat, fish and eggs, runners who follow a largely plant-based diet should consider a supplement. Read our guide to the best vitamin B12 supplements and learn more about the benefits of vitamin B12. Viridian high potency B12 capsules Available from Amazon (£13.30), Viridian (£13.30) Star rating: 4.5/5 These small, easy to swallow, tasteless capsules contain active forms of vitamin B12 with spirulina, alfalfa and bilberry. Well-suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives. Available from: Amazon (£13.30) Viridian (£13.30) Iron supplements Iron is important for the formation of haemoglobin, the protein that delivers oxygen to the muscles. Runners, especially those who partake in endurance runs, including marathons, may need to consider supplementation. This is because they have a greater need due to the higher level of oxygen transport, the risk of losing iron through sweat and the breakdown of red blood cells caused by foot strike. If you are considering a supplement, read our best iron supplements review and find out more about why we need iron. Vitabright gentle iron bisglycinate 28mg Available from Amazon (£8.99), Vitabright (£12.99) Star rating: 4.5/5 Two of these easy-to-swallow tablets contain 200 per cent of your nutrient reference value (NRV), and the iron provided is a form that's easy to absorb. Our testers felt this product to be good value for money and it offers the flexibility to reduce the dose as and when needed. Available from: Amazon (£8.99) Vitabright (£12.99) Magnesium supplements Magnesium plays a pivotal role in muscle function and energy production. If you’re looking to improve your personal best, optimise recovery after training and minimise tiredness, then this may be a useful addition to your regime. Magnesium for runners may also help reduce the accumulation of lactic acid post training. If you are considering a supplement, read our best magnesium supplements review and find out more about the health benefits of magnesium. Vitabright magnesium citrate Available from Amazon (£15.87), Vitabright (£19.99) Star rating: 5/5 Two easy-to-swallow capsules provide a readily absorbed form of magnesium. The product is free of allergens and unnecessary ingredients and contains no fillers or binding agents. Available from: Amazon (£15.87) Vitabright (£19.99) Zinc supplements Unlike some other essential nutrients, we don’t store zinc, so we need to get a regular supply from our diet. A deficiency may lead to detrimental effects especially in tissues that have a high demand, like skeletal muscle. In addition to this the oxidative effects of exercise may lead to mild deficiencies and, as a result the zinc levels of athletes, including runners, may be affected. If you are considering supplementation read our guide to the best zinc supplements and check out what is zinc? BioCare zinc citrate 17mg Available from BioCare (£7.85) Star rating: 4.5/5 These small tablets supply 171 per cent of the nutrient reference value (NRV). Testers felt they offer good value for money and found them an easy addition to their routine. Available from: BioCare (£7.85) Omega-3 fatty acid supplements Omega-3 fatty acids play important roles in the body, as well as being good for the heart, they are needed to form the membranes of every cell. They are particularly beneficial for runners because their anti-inflammatory properties may help alleviate delayed onset muscle soreness, improve blood flow during a run and support performance. If you are considering a supplement, read our best omega 3 supplement review and learn more about useful food sources of omega 3. WeightWorld Omega-3 2000mg fish oil Available from Amazon (£17.97), WeightWorld (£18.99) Star rating: 4.5/5 High-quality fish oils are expensive, but this product offers 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: Amazon (£17.97) WeightWorld (£18.99) Joint care supplements Running is a high-impact sport that may stress the joints and increase the risk of injury. Taking a joint specific supplement may help maintain cartilage, tendons and ligaments and potentially improve tissue recovery. Some products include botanicals for their anti-inflammatory effects. If you are considering a supplement, read our best joint health supplement review and check out what to eat for healthy joints. Wild Nutrition Bone & Muscle support Available from Wild Nutrition (£36.50), Bodykind (£36.50) Star rating: 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: Wild Nutrition (£36.50) Bodykind (£36.50) Electrolyte supplements Electrolytes such as sodium, magnesium and potassium are lost through sweat making replenishing them important during long or hot runs. Opting for an electrolyte drink is a useful strategy for sustaining body fluids, this supports performance and helps your body cope with endurance training and marathon runs. If you are considering a supplement, read our best electrolyte supplement review and read more about whether you need to replenish electrolytes. SIS Hydro+ electrolyte drink mix Available from SiS (from £8.99) Star rating: 4/5 A balanced mix of five key electrolytes with added vitamins to support energy levels and fight fatigue. This powdered product has been independently tested for banned substances making it a reliable choice for those involved in competitive sport. That said, our tester found the taste a little salty. Available from: SiS (from £8.99) Creatine supplements Creatine monohydrate is a naturally occurring substance and has been well researched for its impact on exercise performance. Its value for runners is that it may help muscles regenerate energy (in the form of ATP) quickly, and as such may improve muscle strength and power, especially during high intensity training. Read our guide to the best creatine supplements Innermost The Power Booster creatine Available from Bodykind (£16.96), Innermost (£24.95) Star rating: 4.5/5 One serving of this supplement contains 166 per cent of the recommended dose. Although the product is flavourless our testers found it less pleasant with water and preferred it blended into a smoothie or juice. Available from: Bodykind (£16.96) Innermost (£24.95) Ashwagandha supplements A traditional ayurvedic herb, that’s thought to increase energy and support the stress response. Adding an ashwagandha supplement to your regime may help increase the capacity of the blood to transport oxygen (VO2max) to exercising muscles and as a result potentially enhance performance. If you are considering a supplement, read our best ashwagandha supplement review. WeightWorld ashwagandha KSM-66 Available from Amazon (£9.98), WeightWorld (£9.99) Star rating: 5/5 This provides 1500mg of high-quality ashwagandha, which is above standard. It's good value for money, as you'll get enough for six months and the type of ashwagandha extract used has been well researched. The tablets are small, making them easy to take, especially for those who struggle with the size of some capsules. Available from: Amazon (£9.98) WeightWorld (£9.99) Enjoyed this? Now read.. What to eat before a run What to eat during your run How to recover after your run What to eat and drink while running a marathon Best running gels 2026 – tried and tested Best running hydration vests 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.