Nutritionist Kerry Torrens picks top foods from blackcurrants and garlic to walnuts and oily fish, plus smart recipes to try at home for everyday meals
What are healthy foods? Healthy foods provide the nutrients you need to stay well and energised. However, since there’s no single food that can provide all the nutrients you need, the best way to ensure you’re eating healthily is to eat a wide variety of different foods. This includes fruit, vegetables, wholegrains, beans and pulses, and protein foods including fish, dairy and lean meats. Discover our full range of health benefit guides and learn more about how to achieve a healthy, balanced diet. What are the top 20 healthiest foods? 1. Avocado Nutrient-dense and with just half a fruit counting as one portion of your five-a-day, avocado is a useful addition to the diet. It’s an excellent source of monounsaturated fat, vitamin E and a good source of folate – all of which benefit the heart. Avocado also supplies more soluble fibre than most other fruit and contains a number of useful minerals including iron, copper and potassium. Discover the health benefits of avocado. Use avocado to make our chipotle chicken in tortilla bowls, and turkey cobb salad. 2. Blackcurrants These tart little fruits are one of the richest for their health-promoting phytonutrient content. With 30 times more vitamin C and 40% more protective polyphenols than blueberries, they’re the undeclared stars of the fruit garden. Numerous studies suggest they benefit high blood pressure and other cardiovascular illnesses. Add blackcurrants to our blackcurrant no-churn ice cream and blackcurrant jam. 3. Brussels sprouts As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound kaempferol. This antioxidant has been studied for its many health-promoting properties. Ideally microwave or steam, rather than boil sprouts to retain as much as twice the nutritional goodness. Discover the health benefits of brussels sprouts. Enjoy a healthy wakeup with our winter breakfast hash or a fun sharing snack with our sprout & kimchi Korean-style pancakes. 4. Buckwheat Buckwheat has an enviable antioxidant profile, better than that of many cereal grains including oats and wheat. As well as containing plant compounds like rutin, it’s one of the richest food sources of d-chiro inositol, which may help manage blood sugar levels. Being a seed rather than grain and despite its name, buckwheat is naturally gluten free. Discover our how to cook buckwheat guide. Discover the health benefits of buckwheat. Use buckwheat to make our poppy seed buckwheat porridge and buckwheat galettes. 5. Chia seeds These tiny black seeds are a rich source of minerals, including calcium, magnesium and phosphorus, which are known to be beneficial for bone health. A 25g portion of chia seeds contains approximately 158mg of calcium which makes a significant contribution when compared to the equivalent amount of milk. Discover the health benefits of chia seeds. Use up the bag of chia seeds in your cupboard to make our vanilla-almond chia breakfast bowl and raspberry chia jam. 6. Egg Whole eggs are nutritionally rich, supplying almost every nutrient you need. They’re also useful sources of some of the hard-to-get nutrients like vitamins D and B12 as well as the mineral iodine. Eggs are a ‘complete’ protein – they contain all nine of the essential amino acids we need. If you opt for a brand that’s enriched with omega-3 fatty acids, you’ll benefit from a higher intake of these essential fats as well as fat-soluble vitamins like vitamins A and E, thanks to the diet the chickens are fed. Discover the health benefits of eggs. Enjoy eggs in our protein-rich breakfast egg wraps or this veggie supper of curried spinach, eggs & chickpeas. 7. Garlic Most of garlic’s health accolades are down to an active compound called allicin. This sulphur-containing compound gives garlic its characteristic smell and distinctive taste. Luckily for the keen cooks among us, the act of chopping or crushing stimulates the production of allicin but, sadly, the application of heat inhibits it – in order to optimise effects add garlic late in the cooking process. Numerous studies have focused on garlic’s potential for reducing the risk of heart disease and helping to manage cholesterol levels. Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely. Discover the health benefits of garlic. Make the most of garlic in our creamy garlic, lemon & spinach salmon and green garlic chutney roast chicken with cumin-spiced vegetables. 8. Gouda As it's a semi-hard cheese, gouda is rich in the mineral calcium and is an especially good source of vitamin K2, needed for healthy bones and teeth. It’s a source of compounds that inhibit the angiotensin converting enzyme (ACE) and as a result may have a blood pressure lowering effect. Gouda also contains antioxidants that appear to protect the cardiovascular system from the effects of high levels of salt; this is most relevant for those who are salt-sensitive. Check out our delicious recipe for roast Jerusalem artichokes with leeks, crème fraîche, hazelnuts and shaved gouda. 9. Kefir With a more diverse composition of beneficial bacteria and yeast than yogurt, kefir is well worth adding to your diet. These microbes are responsible for producing bioactive compounds that have numerous benefits for health, from improving digestion to lowering cholesterol. Discover the health benefits of kefir. Learn to make your own homemade kefir, then use it in a dressing for our charred veg & tuna niçoise with creamy kefir dressing or in your breakfast with our raspberry kefir overnight oats. 10. Kiwi Compared with other commonly eaten fruit, kiwi is unrivalled for its nutrient density, health benefits and ability to support the heart. Regularly eating kiwi appears to increase high-density lipoprotein (HDL) – the so-called ‘good’ cholesterol reduces other blood triglycerides (fats) and minimises platelet aggregation, which over time may lead to atherosclerosis. Kiwi also helps manage blood pressure, thanks to its effects on the angiotensin-converting enzyme (ACE). Discover the health benefits of kiwi. Blend kiwi to make our kiwi fruit smoothie or add it to a vibrant fruit salad. 11. Lentils Studies suggest regularly eating lentils reduces your risk of chronic disease such as diabetes, obesity, cancer and heart disease. This is thanks to protective plant compounds called phenols – in fact, lentils are among the top legumes for phenolic content. So, it comes as no surprise that lentils boast an antioxidant, antibacterial, anti-viral and anti-inflammatory effect and are cardio-protective. Discover the health benefits of lentils. Put lentils to good use in your veggie cooking with our lentil bolognese, a hearty take on a classic pasta sauce. Or for a quick, healthy and budget-friendly meal, try our easy lentil curry. 12. Liver Rich in protein, low in calories and packed with essential vitamins and minerals, liver is one of the most nutrient-dense foods available. What makes it even more of a ‘superfood’ is that the nutrients it provides are easily absorbed by the body. For example, it’s an especially good source of vitamin A in the form of retinol, the ‘active’ form of vitamin A (muscle meat is not such an impressive source and the type available from plants has to be converted in the gut so that the body can use it). Liver is also a source of vitamin D, again in the more ‘active’ form – vitamin D3. Discover the health benefits of liver. Try liver in our recipe for lamb's liver and onions. 13. Olives and their oil Rich in polyphenols, olives and their oil may help to reduce the risk of chronic diseases such as atherosclerosis, heart disease and cancer. Oleocanthal is one such polyphenol and appears to share the same pharmacological activity as ibuprofen, acting as a potent natural anti-inflammatory. Made from the juice of the olive fruit, olive oil is a monounsaturated fat (MUFA), which means it only has one double bond; this makes it more resistant to the changes incurred when cooking. If you opt for virgin olive oil, you’ll also benefit from the protective antioxidant properties of numerous polyphenols and nutrients including vitamin E. Discover the health benefits of olives. Get four of your 5-a-day with our healthy chicken tagine, packed with fennel and olives for a vibrant, flavourful stew. Or try our comforting olive, cauliflower & harissa pasta, a warming midweek dish worth adding to your regular rotation. 14. Onion Onions contain over 25 different flavonoids and are one of the richest sources in our diets. When consumed regularly and in sufficient quantity, these compounds may help protect against chronic conditions like cancer and diabetes. One of the flavonoids in onions is quercetin which has anti-viral and anti-histamine properties – don’t over peel though because much of the quercetin is found in the outer layers of the onion. Discover the health benefits of onions. Add onions to our socca pancakes with hummus & lemony onions and caramelised red onion & anchovy pasta with gremolata. 15. Pistachio Compared to most other nuts, pistachios have a lower fat and calorie content and contain the highest amount of potassium. They’re especially rich in phytosterols, which support cardiovascular health. They’re also the only nut to provide reasonable levels of lutein and zeaxanthin, two carotenoids which play an important role in protecting the eyes. Discover the health benefits of pistachio. Add the crunch of pistachios to our porridge with quick berry compote, figs & pistachios and vegan squash, onion and pistachio salad. 16. Pomegranate With studies suggesting pomegranate juice has an antioxidant activity three times higher than that of red wine and green tea, it would be fair to expect some pretty impressive health benefits. Current studies don’t disappoint with research underway to examine the effects of pomegranate juice on the inflammatory markers of patients hospitalised with covid-19. Discover the health benefits of pomegranate. Be inspired by our crispy za'atar chicken pilaf with pomegranate and pomegranate salmon. 17. Salmon A popular oily variety of fish, salmon is rich in the most beneficial omega-3 fatty acids. Known as ‘long chain’ fatty acids, these occur naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are thought to contribute to a healthy heart and help maintain skin, joints and hormonal balance. Salmon is also a source of fat-soluble vitamin D. Scientists are also now investigating the role fatty varieties of fish may play in protecting against some cancers and conditions like asthma, macular degeneration and rheumatoid arthritis. Discover the health benefits of salmon. Serve up our sesame salmon, purple sprouting broccoli & sweet potato mash and puy lentils with seared salmon. 18. Tempeh A popular plant-based protein, tempeh is a traditional soya product made from cooked, fermented soya beans. It’s rich in bone-friendly minerals, including calcium, magnesium and phosphorus. Plus, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these vital minerals. This makes fermented foods, like tempeh, easier to digest and the nutrients it provides easier to absorb. Discover the health benefits of tempeh. Give tempeh a go with our sticky tempeh stir-fry and tempeh pad Thai. 19. Walnut Like all nuts, walnuts provide ‘good-for-you’ fats that are predominantly polyunsaturated. In fact, of all edible plants, walnuts have the highest content of the ‘short chain’ omega-3 essential fatty acid, alpha lipoic acid (ALA). This makes them an incredibly valuable inclusion for those following a plant-focused diet. Discover the health benefits of walnuts. Add walnuts to our aubergine, lentil and walnut ragu, and charred broccoli, lemon & walnut pasta. 20. Watercress Watercress is an aquatic leafy green from the cruciferous family and is packed with impressive cancer-protection, thanks to compounds called isothiocyanates. The action of these compounds appear to be effective against colon, prostate and skin cancer and may suppress the growth of breast cancer. Watercress is loaded with antioxidant polyphenol plant compounds, which may be useful in combatting the chronic diseases associated with ageing. Enjoy our chilli & orange salmon with watercress new potatoes & wasabi mayo and pea, ham hock & watercress salad. Enjoyed this? Now read … Top healthiest grains The healthiest green vegetables (and their benefits) Which milk is healthiest? Family recipes made healthier Healthier late-night snacks Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. This article was last updated by Emily Burg on the 13th of November 2025.
Best omega-3 supplements 2025, tried and tested
We've tested and reviewed a variety of omega-3 supplements to help you find the best options for supporting heart, brain and overall health
Omega-3 is an essential fatty acid that the body cannot produce on its own, meaning its vital to obtain through food or supplements. Known for supporting overall health, omega-3 can be found in oily fish like salmon, mackerel and sardines, as well as plant-based sources such as flaxseed and chia seeds. A balanced diet should provide sufficient omega-3 for most people, but supplements can be a convenient option for those looking to boost their intake. We’ve tested some of the leading omega-3 supplements on the market, looking into factors like quality, purity and dosage to help you find a product that fits your needs. Whether you're looking to enhance heart health, support brain function or simply maintain general wellness, our recommendations offer something for everyone. Read on to discover the products we rated, plus expert guidance on what omega-3 is, who may benefit from a supplement and important considerations for safe use. Sponsored by iHerb Save 20% on omega-3 supplements at iHerb At iHerb you'll find a huge range of omega-3 supplements to suit your needs and budget, including 21st Century fish oil soft gels, NOW Foods omega-3 fish oil soft gels and California Gold Nutrition omega-3 soft gels. Better yet, for a limited time iHerb is offering Good Food readers 20% off their first order with the code GOODFOOD20. Plus, you make even further savings with iHerb's 29th anniversary sale, with discounts across a range of products. To explore what's on offer, head to iHerb.com to shop now. Best omega-3 supplements at a glance JUMP TO REVIEWS Capsules/softgels Best no fuss omega-3 softgels: ZipVit Super Strength Omega 3 Fish Oil 2000mg, from £10.99 Best budget-friendly vegan omega-3: Dr Vegan vegan omega 3, £21.99 Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £21.18 Runner up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £29.99 Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £11.19 Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £14.99 Best omega-3 for smaller capsules: Feel Vegan Omega-3, £35.04 Best high-strength omega-3: Swallow Omega-3, £30 Runner up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £29.59 Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £37 Best omega-3 for easy swallowing: Vitl Omega-3, £10.99 Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99 Gummies Best omega-3 gummies: Novomins Omega 3-6-9 vegan gummies, £19.99 Runner up omega-3 gummies: Maxmedix Omega 3-6-9 gummies for kids, £18.49 Jump to: Best omega-3 supplements to buy in 2025 Why we need omega-3 What are omega-3 fats? What should I look for on the label? What is the difference between a capsule and a softgel? How to use omega-3 supplements safely Who might benefit from using an omega-3 supplement? Who shouldn't take omega-3 supplements? How much omega-3 should I take? How to choose an omega-3 supplement How we tested omega-3 supplements All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats including capsules, softgels and gummies and with a range of price points to accommodate a variety of budgets. The key areas we assessed were as follows: Taste and texture: is the flavour pleasant? Is there any aftertaste? Source of omega-3: what is the source of omega-3: fish oil, cod liver oil, algal oil? Form of omega-3: is omega-3 provided in a form that is easy to take, less likely to cause side effects and supports absorption? Purity: has the product been independently tested so you can be assured that it is free from contaminants, such as heavy metals and toxins? Sustainability: is the product sourced from smaller species of fish or is it certified as sustainable? Nutrient profile: how much omega-3 is provided per daily dose? Additives: does the supplement contain filler oils or binding agents, additives such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet your dietary needs – is it vegan, gluten-free? Value for money: how does it compare to others on a cost-per-daily dose basis? Best omega-3 supplements to buy in 2025 Omega-3 capsules/softgels ZipVit Super Strength Omega 3 Fish Oil 2000mg Available from ZipVit (from £10.99) Best no fuss omega-3 softgels Price per day: 18p Star rating: 5/5 Offering a high daily dose of EPA and DHA, these odourless softgels are easy to swallow. Sustainably sourced and Friend of the Sea certified, the fish oil is distilled for purity. With minimal additives and clear labelling, it delivers excellent value for money and exceeds recommended omega-3 levels for heart and brain health. Available from: ZipVit (from £10.99) Dr Vegan vegan omega-3 Available from Dr Vegan (£21.99) Best budget-friendly vegan omega-3 Price per day: 73p per day Star rating: 4.5/5 Softgels are small and smooth, so taking them each day is effortless. The plastic-free, home-compostable pouch is sturdy and reseals securely. There’s a faint seaweed scent, but no taste, so they don’t repeat later. Each dose supplies EPA and DHA from a sustainable algal source, plus vitamin E for freshness. They’re fully vegan and allergen-free, making them suitable for many diets. At roughly 73p per day, they deliver good quality and reassurance for anyone avoiding fish-based omega-3. Available from: Dr Vegan (£21.99) WeightWorld Omega-3 2000mg fish oil Available from WeightWorld (£19.99), Amazon (£21.18) Best omega-3 softgels Price per day: 16p Star rating: 4.5/5 High-quality fish oils are expensive, but this product offers good value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee. Available from: WeightWorld (£19.99) Amazon (£21.18) Vitabright Omega-3 2000mg fish oil Available from Vitabright (£29.99) Runner up omega-3 softgels Price per day: 19p Star rating: 4.5/5 A capsule product similar to the one above, this offers high levels of EPA/DHA. The product has been molecularly distilled and filtered to remove contaminants and uses no filler oils or bulking agents. The fish oil is sustainably sourced ‘from several oceans’. Available from: Vitabright (£29.99) California Gold Nutrition Omega 3 premium fish oil Available from iHerb (£11.19) Best omega-3 for pescatarians Price per day: 23p Star rating: 4.5/5 These softgels are made with gelatin sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish. However, our testers found the size of the softgels large and a little difficult to swallow. Available from: iHerb (£11.19) Together Health Omega 3 – Algae Vegan Source Available from Holland & Barrett (£10.07), Superdrug (£11.99), Bodykind (£14.99) Best omega-3 for vegans Price per day: 47p Star rating: 4.5/5 Free from artificial additives and preservatives, and manufactured with the environment in mind, these vegan softgels are sustainably sourced and independently tested. They come from algal oil, which is considered to be a concentrated source of omega-3, especially DHA. Our testers found them easy to take with no unpleasant aftertaste. Available from: Holland & Barrett (£10.07) Superdrug (£11.99) Bodykind (£14.99) Feel Vegan Omega-3 Available from Feel (£35.04) Best omega-3 for smaller capsules Price per day: 44p Star rating: 4/5 This vegan oil, derived from algae, contains a solid dose of 300mg DHA and 150mg EPA. The capsules are smaller than usual (so taking two is not a problem), although our tester found they smelled and tasted like seaweed, which many might find unpleasant. The packaging may be fiddly for some. Available from: Feel (£35.04) Swallow Omega-3 Available from Swallow (£30) Best high-strength omega-3 Price per day: £1 Star rating: 4/5 Although relatively pricy, these capsules are easy to take and contain a generous daily amount of 660mg EPA and 440mg DHA. They're filtered and advocated by Friends of the Sea for sustainability. Available from: Swallow (£30) BioCare vegan omega-3 Available from BioCare (£29.59), Amazon (£29.59) Runner up omega-3 for vegans Price per day: 97p Star rating: 4/5 Vegan-friendly and sustainably sourced from micro-algae, which is considered environmentally friendly and unlikely to contain contaminants. This is one of the few products to provide a warning on the label about the risk of taking omega-3 in combination with anti-coagulant medication. Our testers found them easy to take although with a slight grassy smell. Available from: Amazon (£29.59) BioCare (£29.59) Wild Nutrition Pure Strength omega 3 Available from Amazon (£37), Naturisimo (£37), BodyKind (£37), Content Beauty (£38) Best ethical omega-3 Price per day: £1.23 Star rating: 4/5 This company uses high quality, natural ingredients, including sustainably sourced using Marine Stewardship Council-certified wild Alaskan pollock for these supplements. The suggested four small capsules a day provided the highest dose of all of the products tested but our testers found adherence to all four capsules difficult. Available from: Amazon (£37) Natruisimo (£37) BodyKind (£37) Content Beauty (£38) Vitl omega-3 Available from Vitl (£10.99) Best omega-3 for easy swallowing Price per day: 25p Star rating: 4/5 Certified by Friends of the Sea*, these small softgels are sustainably sourced. Our testers found them pleasant to take with no discernible aftertaste. *Friends of the Sea – international sustainable fisheries certification. Available from: Vitl (£10.99) Holland & Barrett omega-3 fish oil 1500mg Available from Holland & Barrett (£15.99) Best budget omega-3 Price per day: 15p Star rating: 4/5 This was one of the most cost-effective of the products we tested. The label states that the product contains pure, contaminant-free fish oil. However, there was no information regarding the source of the fish or its sustainability. Available from: Holland & Barrett (£15.99) Omega-3 gummies Novomins vegan omega 3-6-9 gummies Available from Amazon (£19.99), Novomins (£19.99) Best omega-3 gummies Price per day: 67p Star rating: 3.5/5 Our testers enjoyed the orange flavour and found adherence to the two gummies a day easy. This gelatine-free, vegan product contains ALA (a less active source of omega-3), plus 20mg of DHA (from an algal source) per gummy. This product is a combination of omega 3-6-9, although most western diets contribute sufficient levels of omega-6 and -9, making supplementation unnecessary. Available from: Amazon (£19.99) Novomins (£19.99) Maxmedix omega 3-6-9 gummies for kids Available from WeightWorld (£18.49), Amazon (£18.48) Runner up omega-3 gummies Price per day: 27p Star rating: 3.5/5 Inevitably higher in additives than some other formats, these gummies also have a high sugar content. Our testers weren’t overly keen on the fruit flavours but thought the bear shapes and sweet taste would appeal to children. This product contains ALA which is a less effective source of omega-3 and the product is a combination of omega 3-6-9. If your priority is to increase the omega-3 intake of your child, you may be better investing in an omega-3 supplement only. Suitable for children 3-12 years, but beware the high sugar content. Available from: WeightWorld (£18.49) Amazon (£18.48) Why we need omega-3 Omega-3 plays important roles in the body, as well as being good for the heart, these fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye. Find out more about the top 10 sources for omega-3. What are omega-3 fatty acids? This family of fats are made up of three main types, these include: Alpha-linolenic acid (ALA) – this is a short chain omega-3 fatty acid and is considered less active. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long chain omega-3 fatty acids. We can make these in the body from ALA, however, this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing. Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish, like pollock, as well as shellfish contribute long chain omega-3 fats, but at lower levels. Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available, some of these are made from micro-algae, these small plants are found in water and are the dietary source of these fats for fish. Find out more about the various sources of omega-3 fatty acids. What should I look for on the label? Although a product may appear to be high-strength, for example claiming to contain “1000mg” or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Ideally look for a product that provides a daily dose of 450mg of EPA and DHA, combined. Most products require a minimum of two soft gels or capsules per day to achieve these levels. Fish oils, are one supplement that you need to buy the best you can afford, this is because high quality, sustainable fish oil providing a good level of EPA/DHA are unlikely to be found at a low cost. Also check the label to ensure the product is free from contaminants. What is the difference between a capsule and a softgel? Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may be best suited to a softgel, as their name suggests these are softer than capsules owing to the addition of ingredients like glycerin. However, they may still be large in size, so check before you buy. How to use omega-3 supplements safely If you’ve been prescribed anti-coagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3 fatty acids. This is because omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on and this may place you at an increased risk of bleeding. It is best to take these supplements with a meal that contains fat, as this will aid absorption. Who might benefit from using an omega-3 supplement? Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. These include pregnant and breastfeeding parents, older adults and people who don’t eat seafood. Who shouldn’t take omega-3 supplements? If you have an allergy to fish look for a vegan formulation. Omega-3 supplements may interact with certain prescribed medication so check with your GP before supplementing. How much omega-3 should I take? Omega-3 fatty acids are essential fats that support heart, brain and eye health, but the body can’t produce them on its own, so they must be obtained through diet or supplements. Oily fish like salmon and mackerel are rich sources, making them key to meeting your needs. While the UK Government doesn’t set a specific omega-3 intake recommendation, it advises consuming two portions of fish weekly, including one oily fish – roughly 450-500mg of EPA and DHA daily. Some health bodies suggest a minimum of 250mg of these long-chain omega-3s per day. Supplements can help bridge the gap, particularly for those who don’t eat fish. However, most require at least two capsules daily to meet recommended levels. It’s important to check labels for EPA and DHA content specifically, rather than just total fish oil. People who follow vegetarian or vegan diets, are pregnant or breastfeeding, or are older may benefit most from supplementation. Still, taking more than 5g of omega-3s per day can raise the risk of bleeding and cause side effects like digestive upset. Ideally, omega-3 should come from food, but high-quality supplements can be a useful tool to support overall health when dietary intake falls short. How to choose an omega-3 supplement Source wisely and buy from a reputable company Choose a formulation suitable for your age, gender and life-stage Check the product delivers an effective dose Check the product is free from contaminants, and subject to independent testing Check the product carries a batch number and expiry date Take only as directed on the label Omega-3 are highly perishable so avoid buying in bulk More omega-3 supplements tested ZipVit omega-3 - 3.5/5: from £9.59 Superdrug omega-3 fish oil 1000mg - 3.5/5: £11.99 Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe blood sugar monitor review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
The best electrolytes 2025 – tried and tested
Struggling with poor sleep, fatigue or headaches? You may be dehydrated and low in electrolytes. Read our guide to the best electrolytes as well as information on when to take them, the best forms, and more
If you're not sleeping well, feeling tired or even experiencing headaches you may be dehydrated and lacking in key minerals, known as electrolytes. Among these are sodium, potassium, magnesium and calcium, which conduct electricity when dissolved in fluids, making them essential for regulating chemical reactions in the body so our nerves and muscles can function properly. Electrolytes also maintain our fluid balance, help the heart to work and regulate our blood pressure. Read more about what electrolytes do and how to replenish them. Best electrolytes at a glance JUMP TO REVIEWS Best electrolyte powder Best electrolytes for on the go: FreeSoul Hydrate, £29.99 Best travel-friendly electrolytes: VitHit Hydration Station, £17.50 Best electrolytes for targeted hydration: Zooki Hydration+ range, from £12.99 Best fruit-flavoured electrolytes: Punchy Daily Hydration reset – Citrus, £15 Best electrolytes for sports hydration: ESN electrolyte powder, £26.99 Best electrolytes for interesting flavours: LMNT electrolytes, £18.99 Best electrolytes to start the day: Ancient + Brave True Hydration, from £32 Best electrolytes for balance: Humantra Himalayan Lime, from £21 Best plant-based electrolyte: Veloforte Mixed Electrolyte Powders, £16.69 Best easy-to-drink electrolytes: fourfive Hydro electrolytes, from £10 Best electrolytes for athletes: SiS Hydro+ electrolyte drink mix, from £8.99 Best electrolytes with added mushrooms: Spacegoods hydrodust, £34 Best electrolyte tablets Best berry-flavoured electrolytes: Healthspan Elite Activ Hydrate – Berry, £15.99 Best all-rounder electrolytes: Phizz Daily 3-in-1, £16.50 Best electrolytes for value for money: SiS Hydro tablets, from £8 Best electrolytes for interesting flavours: Hiro Hydration, £24 Jump to section: Best electrolyte supplements to buy in 2025 What are electrolytes? When should you take electrolytes? What is the best form of electrolytes? How we tested electrolyte supplements Our key criteria were price (which we judged by the cost of a recommended daily dose), the percentage of nutrient reference value (where relevant) provided in the recommended dose of each product, and how the product format (powder, tablet, drink, chew etc) and form of minerals might affect the amounts absorbed by the body. Best electrolyte supplements to buy in 2025 Best electrolyte powder FreeSoul Hydrate Available from FreeSoul (£29.99), Amazon (£29.99) Best electrolytes for on the go Price per day: £1 Star rating: 5/5 Pleasantly citrussy with a lemony tang, testers noted these electrolytes are enjoyable to sip. The individual sachets are convenient for taking on the go, and all you need to do is add the powder to water and mix (though the single-use packaging may put off some people). It's vegan and free from added sugar, and the formula offers a blend of electrolytes and essential minerals, such as vitamin C and zinc. We also tried their mango and lime flavour as well as their mixed berry offering. Mango and lime is pleasantly tropical with a touch of citrussy sourness. The mixed berry is a great alternative is citrussy flavours aren't your thing. Available from: FreeSoul (£29.99) Amazon (£29.99) VitHit Hydration Station Available from VitHit (£17.50) Best travel-friendly electrolytes Price per day: £1.25 Star rating: 4.5/5 Offering a sweet, citrussy flavour with a slight sourness, these sachets are easy to prepare: simply pour into water and stir for a quick dissolve with no clumping. The convenient, travel-friendly packaging makes them ideal for slipping into your bag for a busy day out. The clean, vegan-friendly formula is free from artificial colours and provides a balanced mix of electrolytes, including calcium, magnesium and sodium, along with added B vitamins. With a mid-range price point and a natural taste profile, it’s a practical choice for daily hydration or post-exercise recovery. Available from: VitHit (£17.50) Zooki Hydration+ range Available from Zooki (£12.99) Best electrolytes for targeted hydration Price per day: £1.85 Star rating: 4.5/5 If you're not a fan of the salty electrolyte taste, you may want to consider this fruity option from Zooki. The exercise and recover flavour was standout, it's sweet with a big hit of sour, tangy cherry. Impressively, L-glutamine and vitamin C have been added to support energy levels and muscle recovery, as well as keeping you well hydrated. Testers noted that after taking a sachet, they recovered quickly after a long workout and the flavour was so pleasant, they would happily drink this again and again. Available in three other flavours: Pomegranate and lemon for skin radiance: £12.99 Peach for energy and focus: £12.99 Lemon and ginger for liver health: £12.99 Available from: Zooki (£12.99) Punchy Daily Hydration reset - Citrus Available from Amazon (£11.99), Punchy (£15) Best grapefruit flavoured electrolytes Price per day: £1.50 Star rating: 4.5/5 With a pleasant grapefruit flavour, these sachets offer a refreshing change from the usual lemon-forward citrus options and are easy to drink regularly. Preparation is simple – just add the powder to water and it dissolves with no fuss. The compact sachets are highly convenient for use on the go. The formula provides a balanced mix of key electrolytes and minerals, including magnesium, potassium, chloride and calcium, with added zinc. Free from artificial colours and preservatives, it’s an appealing choice for daily hydration. Available from: Amazon (£11.99) Punchy (£15) ESN electrolyte powder Available from ESN (£26.99 for 15 sachets) Best electrolytes for sports hydration Price per day: £1.80 per day Star rating: 4/5 Designed for sports hydration, these carbohydrate-electrolyte sachets include sodium, potassium, calcium and magnesium, though in moderate amounts. The cherry lollipop flavour balances sweetness and salt nicely, while red apple tastes less clean and has a somewhat off-putting appearance. Mixing was uneven, with minor clumping. Still, the sachets are vegan, portable and handy for training, though the higher price means they’ll appeal most to regular athletes. Available from: ESN (£26.99 for 15 sachets) LMNT electrolytes Available from Healf (£18.99) Best electrolytes for interesting flavours Price per day: £1.58 per day Star rating: 4/5 This electrolyte drink mix earns points for its clean, zero-sugar, vegan-friendly formulation. Sachets are portable and mix best with 500ml of water for balance. There are four flavours in a pack: citrus, orange, raspberry and watermelon. The watermelon flavour was the team's favourite: it's sweet but not overly salty. Electrolyte coverage is broad but potassium and calcium levels sit below full guidelines. The higher cost reflects its premium positioning, making it best for those who value purity and taste. Available from: Healf (£18.99) Ancient + Brave True Hydration Available from Ancient + Brave (£32), Amazon (£32) Best electrolytes to start the day Price per day: £1.07 per day Star rating: 4/5 Providing a balanced mix of electrolytes, Ancient + Brave suggest this coconut water powder with inulin makes a rehydrating start to your day. Promoted for everyday use, our testers found the flavour subtle, with a salty undertone. A scoop is available (at an extra cost) which allows for more accurate dosing. Available from: Ancient + Brave (£32) Amazon (£32) Humantra Himalayan Lime Available from Humantra (£28), Amazon (£28) Best electrolytes for balance Price per serving: £1.40 Star rating: 4/5 A plant-based, electrolyte blend, that is naturally sweetened with stevia and provides all six essential electrolytes as well as additional nutrients for metabolism and immunity. The manufacturer claims this product is four times as hydrating as plain water. Our tester liked the flavour and smell, but felt the drink had a chalky residue. Available from: Humantra (£28) Amazon (£28) Veloforte mixed electrolyte powders Available from Amazon (pack of nine £19.80), Veloforte (pack of 12 £41) Best plant-based electrolytes Price per sachet: £2.06 Star rating: 4/5 Our tester rated this highly, although the powder and water needed to be shaken well. She found it provided a welcome boost of energy and hydration on her long runs without causing stomach issues. Made from freeze-dried fruit, the four flavours include an electrolytes only (‘Solo’), added carbs as cane sugar (‘Passo’ and ‘Vivo’), or added carbs and caffeine option (‘Attivo’). This was one of the pricier in our trial but also one of the most liked. Available from: Amazon (pack of nine £19.80) Veloforte (pack of 12 £41) fourfive hydro electrolytes Available from fourfive (from £10 for seven), Amazon (£33 for 30) Best easy-to-drink electrolytes Price per sachet: £1.40 Star rating: 4/5 fourfive HYDRO electrolytes are a convenient, vegan-friendly product, free from artificial sweeteners and low in calories. The powder dissolves easily in water, with each of the three formulas offering a pleasant, juice-like flavour and no salty aftertaste. The electrolytes provide a balanced mix of key electrolytes and added B and C vitamins. Packaging is practical and portable, and the product is Informed Sport tested, making it suitable for athletes. Available from: fourfive (from £10 for seven) Amazon (£33 for 30) SiS Hydro+ electrolyte drink mix Available from SiS (from £8.99) Best electrolytes for athletes Price per tablet: £1.20 Star rating: 4/5 A balanced mix of five key electrolytes with added vitamins to support energy levels and fight fatigue. This powdered product has been independently tested for banned substances making it a reliable choice for those involved in competitive sport. That said, our tester found the taste too salty. Available from: SiS (from £8.99) Spacegoods hydrodust Available from Amazon (£34), Spacegoods (£39) Best electrolytes with added mushrooms Price per serving: £1.20 Star rating: 3.5/5 With a strong, artificial – though not unpleasant – watermelon flavour, this vegan-friendly electrolyte powder is easy to prepare and suitable for post-workout hydration. It provides sodium, potassium, chloride and magnesium, using Himalayan pink salt and magnesium in bioavailable forms. The powder is free from added sugar and artificial ingredients, and comes with a 60-day money-back guarantee and helpful after-sales support. Available from: Amazon (£34) Spacegoods (£39) Best electrolyte tablets Healthspan Elite Activ Hydrate – Berry Available from Healthspan (£15.99) Best berry-flavoured electrolytes Price per tablet: 40p Star rating: 4.5/5 With a sweet berry flavour and a gentle fizz, these effervescent tablets take very little preparation and fit seamlessly into any daily routine. The packaging is practical, keeping the tablets fresh and easy to travel with. They're suitable for vegans and vegetarians, and each tablet provides a mix of essential electrolytes, though at relatively low levels, with sodium being the most prominent. Magnesium and calcium are present in less readily absorbed carbonate forms. Taking these is pleasant and convenient, particularly for those after a straightforward, budget-friendly hydration boost. Available from: Healthspan (£15.99) Phizz 3-in-1 Available from Phizz (£7.99), Amazon (£7.99) Best all-rounder electrolyte Price per tablet: 40p Star rating: 4/5 Phizz is a multivitamin and rehydration tablet in one, with an added caffeine (75mg) option also available. These tablets dissolve easily in water to create an electrolyte drink that provides a combination of glucose with four electrolytes – potassium, chloride, magnesium and sodium. In addition, each tab provides 18 essential micronutrients, including vitamin B12 making it a useful option for vegans. Our tester found the berry flavour an acquired taste, although it did dissolve more quickly than other products. Available from: Phizz (£7.99) Amazon (£7.99) SiS Hydro tablets with added B vitamins Available from SiS (£8) Best electrolytes for value for money Price per dose: 40p Star rating: 4/5 Convenient and inexpensive, these tablets were slow to dissolve but created a hydrating and energising electrolyte drink. Designed to provide sodium at a specific concentration (30mmol/L) for improved hydration, our tester enjoyed the gentle fizz and flavour of this product. Available from: SiS (£8) HIRO Hydration tablets Available from HIRO (£24) Best electrolytes for interesting flavours Price per dose: 80p Star rating: 4/5 These convenient tablets offer a pleasant, tea-like flavour without the typical salty taste of electrolytes. The ginger and lemongrass variety was especially well received. However, they dissolve slowly and contain sweeteners and additives like maltodextrin. While the mineral balance is decent, some product claims were inconsistent in terms of how much more hydrating than water they are. Still, they’re a solid option for those seeking an alternative to overly sweet or artificially flavoured hydration products. Watermelon and lemon and elderflower flavours are also available. Available from: Hiro (£24) What are electrolytes? The electrolytes our bodies rely on include sodium, potassium, chloride, bicarbonate, calcium, magnesium and phosphate. Of these, we can make bicarbonate ourselves and sodium chloride or table salt is quite easily obtained from the diet. The majority of us who eat a varied, balanced diet and don’t sweat too often, should get the other electrolytes we need from fruit, vegetables, nuts, dairy, high quality sources of protein and plain water. However, if you do fall into a category that may benefit from supplementation, look for a product that provides a balanced mix of these essential electrolytes, because electrolytes interact together. How much of these minerals you’ll need will depend on your specific circumstances. When should you take electrolytes? We lose electrolytes through body fluids such as sweat and urine, this means those who benefit from supplementation most, are likely to be endurance athletes and hard-hitting gym-goers as well as marathon runners, especially those who compete in hot, humid conditions. If you're a gym goer and not sure if this is you, the general rule is if your activity doesn’t involve much sweating or is less than an hour in duration, the electrolytes found in whole foods should be sufficient. If your activity lasts longer than an hour or is in extreme heat, an electrolyte product may be helpful. The other occasions when an otherwise healthy individual may benefit from supplementation, is after bouts of sickness and diarrhoea, and possibly after a heavy drinking session, because excess alcohol may lead to dehydration which can throw your electrolyte levels out of balance. Signs of dehydration include excessive thirst, dark-coloured urine, a need to urinate less frequently and skin that when pinched is slow to return to its normal position. Consuming too many electrolytes, just as too few, may lead to an imbalance and in severe cases cause symptoms like weakness, headache, tremor, cramping, confusion and a rapid heartbeat. If you do supplement always check pack instructions carefully and don’t take more than the recommended amounts. Only use electrolyte supplements when needed, such as after strenuous exercise, excessive sweating or illness. If you’re on prescribed medication, including diuretics, refer to your GP for guidance. What is the best form of electrolytes? Electrolyte powders, ready to go drinks, salt chews and dissolvable tablets are designed to restore the body’s levels of electrolytes and promote rehydration in an optimal way. The best product for you is the one that works well for your specific needs, preferences and lifestyle. Look for a product that provides a balanced mix of essential electrolytes along with carbs, like glucose, as this will help deliver water to the cells quicker. More electrolytes tried and tested Dr Vegan Hydrate+: 4/5, Dr Vegan (from £19.99) Rejuvenated H3O Hydration: 3.5/5, Rejuvenated (£27.50) Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best pre-workout supplements Best creatine supplements Best multivitamin Best running hydration vests Related content Electrolytes: what are they and do I need to replenish them? What to eat before cycling What to eat when running a marathon What to eat before your run What to eat during your run What to eat after your run Do supplements work? How to get the most out of supplements What supplements should I take? Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Find out about medium-chain triglyceride fats and how they fit into the keto diet
What is MCT oil? Medium-chain triglyceride (MCT) oil is a supplement sourced from coconut or palm kernel oil, and is found naturally in some other foods, like dairy products. Fats are classified dependent on the number of carbon atoms they contain: Short contain less than six carbon atoms Medium contain between six and 12 carbon atoms Long contain more than 12 carbon atoms As its name suggests, MCT oil is made up of medium-chain triglycerides (fats); these are easier and potentially quicker to digest than the long-chain variety, which is why the oil may be effective at supporting energy levels. There are four main types of MCTs, but MCT oil will predominantly contain caprylic (C8) and capric acid (C10), with smaller amounts of caproic (C6) and lauric acid (C12). The rise in MCT oil’s fame is partly down to its ability to convert into chemical substances called ketones; this makes MCT oil a useful addition to a ketogenic diet. How is MCT oil made? MCT supplements may be naturally derived, whereby the fat is separated or fractionated from the original food source. Sometimes the MCTs may be blended with long-chain triglycerides. It’s also possible to buy MCT oil that is 100% synthetically made. The benefits of MCT oil include: May lower calorie intake May boost energy May promote fat burning May optimise body composition May support a ketogenic diet May be anti-microbial May support gut health May help blood sugar management Discover our full range of health benefit guides, including the benefits of coconut oil, and learn all about bulletproof coffee. 8 potential health benefits of MCT oil 1. May lower calorie intake One of the benefits of MCT oil is its ability to promote fullness and curb cravings. This helps reduce appetite and makes it easier to stay in a calorie deficit, potentially improving weight loss. That said, some research suggests a contradictory effect, reporting MCT oil may actually stimulate hormones associated with hunger, such as grehlin and neuropeptide Y – exactly why this requires more research. 2. May boost energy MCTs are absorbed differently to long-chain fats; they are absorbed intact from the small intestine – without the need for bile or pancreatic enzymes – and, as such, are used directly for energy. For this reason, they are a popular choice for sports people and athletes, and may even be used in infant formulations for premature babies. 3. May promote fat burning Because MCT oil is metabolised differently, it helps promote fat-burning by increasing heat production (thermogenesis), fuelling the body more efficiently and keeping the body in ketosis – a state where the body burns fat for energy instead of carbs. 4. May optimise body composition MCT oil is said to help reduce fat deposition and, in particular, abdominal belly fat. By doing so, it may improve waist to hip circumference, total body fat and subcutaneous and visceral fat. However, more research is needed to determine the amount necessary to achieve these benefits. 5. May support a ketogenic diet A ketogenic diet is a very low-carb, high-fat diet with moderate amounts of protein. It is designed to induce a metabolic state called ketosis. Many of us associate a keto diet with weight loss, but therapeutically, it has a long history of use for drug-resistant epilepsy. MCT fats are more ketogenic than their long-chain equivalents, which in practice means a keto diet that includes them may allow more carbs and protein – likely to improve the diet’s palatability and compliance. 6. May be anti-microbial MCT oil appears to inhibit the growth of some bacteria. The fatty acid known as lauric acid appears to be the most effective, although capric and caprylic acids were also seen to be inhibitory to a lesser extent. 7. May support gut health MCTs are absorbed without the need for bile or pancreatic enzymes, making them a useful dietary inclusion for those with fat malabsorption. Thanks to their anti-microbial and anti-fungal properties, the inclusion of MCT oil in the diet may improve the composition of the gut microbiome. However, it should be noted that the majority of research in this area has been conducted using animal models or in vitro (using test tubes). 8. May help blood sugar management MCT oil helps stabilise blood sugar and improves sensitivity to the blood sugar hormone insulin. Improved insulin sensitivity helps support metabolic health and manage blood glucose levels, making weight management more effective. How to use MCT oil for weight loss MCT oil has no taste or smell, so it can be mixed with a variety of foods and drinks, including salad dressings, smoothies and coffee, or taken off the spoon. It can also be used as a cooking oil, although temperatures should be kept below 150C. Alternatively, MCT oil can be taken as a supplement in either capsule or powder form. If you have an underlying health condition such as poorly managed diabetes, speak with your GP – MCT oil taken in excess or for long periods may have side effects. There’s no recommended dosage or upper limit for MCT oil, although some researchers suggest a safe upper limit for adult intake may be 60-100ml daily (4-7 tablespoons). It is always advisable to start on a low dose of 1-2 tsp per day and gradually increase to assess your body’s tolerance. Side effects of MCT oil Excessive intake of MCT oil has been associated with gut disturbances, including cramping, bloating and diarrhoea. While some studies suggest MCT oils may be beneficial for certain liver conditions, there’s evidence suggesting that over time, high intakes may result in the build-up of fatty deposits. Although saturated fats have been associated with the risk of heart disease, studies suggest that, when included in moderate amounts, MCTs do not adversely affect cardiovascular risk factors. Overall, is MCT oil good for you? MCT oil can be a useful source of energy, especially for those with fat malabsorption issues. For the weight conscious, MCT oil can be useful for fat loss, given it promotes ketosis, boosts metabolism and may help manage appetite. If fat loss is your primary goal, you may wish to consider a low-carb or ketogenic diet and include MCT oil to enhance the diet’s fat-burning potential and support your weight loss goals. Enjoyed this? Read more of our health guides: How to get the most out of supplements Is saturated fat bad for you? Weight loss hub What supplements should I take? How much fat should I eat each day Best supplements for energy Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The best multivitamins and minerals 2025 – tried and tested
What are the best multivitamin and mineral supplements, and are they worth it? Find out who may benefit from taking a multivitamin, and which nutrients should be included in a multi
A multivitamin and mineral refers to a supplement that blends vitamins, minerals and sometimes other health-promoting ingredients. There is no set list of ingredients, and these can vary from brand to brand – this can be an issue, as it’s difficult to compare products with different formulations. Do I need to take a multivitamin? First and foremost, you should be eating a balanced and varied diet in order to get the important vitamins and minerals our bodies need to perform at their best. Vitamins D, C and K, iron, fibre, zinc and omega-3, to name a few, are all essential for good mental and physical health. However, due to a range of factors, national surveys show that we are consistently falling short of recommended intakes. Over time, this may be a risk factor for chronic disease, especially for the elderly. So, it may be wise to top up with a well-chosen supplement. There are many high-street multivitamin and minerals (multis) available, which are generally considered safe. While supplements are never a substitute for poor diet, there is some evidence to suggest they help to reduce the nutritional gap. Whether or not to supplement with a multi can be a difficult decision, especially given that some studies suggest supplementation is not associated with improved health outcomes. One of the issues here is that studies tend to use different definitions for a multi, as well as varying doses of nutrients, combined with formulations that are subject to frequent change, all of which makes comparison difficult. Discover more in our guide: do supplements work? Best multivitamins at a glance JUMP TO REVIEWS Best multivitamin tablets Best multivitamin for meeting daily recommended values: Swallow Daily Multivitamin, £30 Best one-a-day multivitamin: HealthSpan Gold A-Z multivitamin, £15.99 Best multivitamin for women: Dr Vegan Women's ProMulti, £28.99 Best all-rounder multivitamin tablet: Higher Nature Advanced multi, £19.95 Runner-up multivitamin tablet: Centrum Advance, £4.27 Best budget multivitamin tablet: Healthspan Multivitality Pro, £18.99 Best multivitamin capsules Best all-rounder multivitamin capsule: Viridian High-5, £10.80 Runner-up multivitamin capsule: Heights Vitals, £40 Best chewable multivitamins Best multivitamin gummy: Weightworld multivitamin gummies, £16.49 Best chewable multivitamin: Centrum chewables, £8.50 Jump to: Best multivitamins to buy in 2025 Who might benefit from a multivitamin? Which nutrients are important in a multivitamin? What makes a good multivitamin? How we tested multivitamins All multivitamins were tested against a clear set of criteria, with detailed notes recorded during the process. We included samples from various brands, with a range of price points to suit different budgets. The key areas we assessed were: Taste and flavour: for gummies and liquids, we noted whether the flavour and texture were pleasant and suitable for daily use, without leaving an artificial aftertaste Nutrient profile: each product was examined to see which vitamins and minerals were included, the amounts provided per daily dose, and how those levels compared to the Nutrient Reference Values (NRVs). We also considered whether the nutrients were in forms that are easily absorbed by the body Additives: ingredient lists were reviewed for unnecessary extras such as preservatives, artificial sweeteners or colourings, with preference given to products that kept formulations simple Dietary requirements: we checked whether each supplement was suitable for specific dietary needs, including vegetarian, vegan and gluten-free options Value for money: cost per daily dose was compared across products, weighing price against nutrient quality, formulation and overall ease of use Best multivitamins to buy in 2025 Best multivitamin tablets Swallow Daily Multivitamin Available from Swallow (£30) Best multivitamin for meeting daily recommended values Price per day: (recommended dose) 84p Star rating: 5/5 What our testers find most impressive about this supplement is that it meets the recommended dosage for each nutrient, including vitamins C, D3, E, B12, zinc, iron and more. Available from: Swallow (£30) HealthSpan Gold A-Z multivitamin Available from HealthSpan (£15.99) Best one-a-day multivitamin Price per day: (recommended dose) 13p Star rating: 5/5 Suitable for vegans, these multivitamins provide 100% of the nutrient reference value for most key vitamins and minerals, though calcium and magnesium are present at lower levels. Some nutrients are not in their most bioactive forms but the overall formula covers a broad spectrum. One-a-day tablets are easy to remember and the packaging is recyclable, arriving in tamper-proof blister packs. The tablets are quite large but can be split in half if needed and have no flavour or smell. They offer good value for money and backed by a money-back guarantee. Available from: HealthSpan (£15.99) Dr Vegan Women's ProMulti Available from Dr Vegan (£28) Best multivitamin for women Price per day: (recommended dose) 93p Star rating: 5/5 Two capsules a day are easy enough to incorporate into a daily routine, and the standard-sized capsules are tasteless with a slight biscuit-like scent. The formula is vegan and free from gluten, dairy, lactose, soya and wheat. With a comprehensive nutrient profile, including high levels of B vitamins, vitamin D3, K2, C and key minerals, it covers most daily requirements, though iron is not included. Packaging is plastic-free and home compostable, making it an environmentally friendly choice. A 60-day money-back guarantee is also offered. Available from: Dr Vegan (£28) Higher Nature Advanced multi Available from Body Kind (£15.96), Higher Nature (£19.95), Amazon (£19.95) Best all-rounder multivitamin tablet Price per day: (recommended dose) 44p Star rating: 4/5 Providing 26 essential micronutrients in their optimal absorbable forms, this vegan-friendly formula is high-potency and offers the additional benefits of live probiotic bacteria. This product offers good value, given you can typically expect to pay a little more for products that include chelated minerals, and with vitamins that are better absorbed and used by the body. That said, these tablets are large and our tester found them difficult to take. Available from: Body Kind (£15.96) Higher Nature (£19.95) Amazon (£19.95) Centrum Advance Available from Amazon (£4.50), Boots (£10.50), Superdrug (£15.49) Runner-up multivitamin tablet Price per day (recommended dose): 23p Star rating: 4/5 Providing a good balance of nutrients, many of which are at 100% NRV, this one-a-day tablet is quite large, but has a pleasant ‘fruits of the forest’ aroma, with no aftertaste. The product does contain additives, including a synthetic colourant. Available from: Amazon (£4.50) Boots (£10.50) Superdrug (£15.49) Healthspan Multivitality Pro Available from Healthspan (£18.99), Amazon (£19.99) Best budget multivitamin tablet Price per day (recommended dose): 19p Star rating: 4/5 This balanced formulation provides a full complex of the vitamin B group, as well as vitamins A, D, E and C, as well as most key minerals, many of which are present at 100% of the NRV. The product is also enhanced by the addition of two strains of beneficial probiotic bacteria. Our tester found the one-a-day vegan tablet large, but its shape eased swallowing. This was the most cost-effective product in our trial. Available from: Healthspan (£18.99) Amazon (£19.99) Best multivitamin capsules Viridian High 5 Available from Body Kind (£10.80), Viridian (£10.80) Best all-rounder multivitamin capsule Price per day (recommended dose): 35p Star rating: 4.5/5 Named to reflect the higher levels of vitamin B5 in this product, this vitamin may help reduce tiredness and fatigue. Our tester found the one-a-day capsule easy to fit into their lifestyle and pleasant enough to take. The vegan-friendly formulation includes nutrients in their active and bioavailable forms, making this excellent value for money. Available from: Body Kind (£10.80) Viridian (£10.80) Heights Vitals Available from Heights (£40) Runner-up multivitamin capsule Price per day (recommended dose): £1.33 Star rating: 3.5/5 Delivered in a delayed-release capsule to maximise nutrient absorption, two capsules provide 20 essential micronutrients, along with omega-3 fatty acids in a vegan-friendly form. This is the most expensive product in our trial, although the manufacturer does offer a 30-day money-back guarantee. Our tester disliked the aftertaste, which made the two capsules per day less appealing. Expiry and batch number details are difficult to locate on the packaging. Available from: Heights (£40) Best chewable multivitamin Weightworld multivitamin gummies Available from WeightWorld (£16.49), Amazon (£19.98) Best multivitamin gummy Price per day (recommended dose): 25p Star rating: 4/5 Gummies and chewables tend not to supply a full spectrum of nutrients, but this product offers a reasonable balance, with the exception of some B vitamins, calcium and iron. Our tester found the gummies to be overly sweet, and described the flavour as being reminiscent of strawberry laces. The product is supported by a full money-back guarantee. Available from: WeightWorld (£16.49) Amazon (£19.98) Centrum fruity chewables Available from Pharmacy2U (£7.99), Superdrug (£7.99), Boots (£8.50) Best chewable multivitamin Price per day (recommended dose): 54p Star rating: 3.5/5 For those who find tablets and capsules difficult to take, a chewable or gummy supplement may be a good solution. Like other products of this type, this fruity chewable contains sweeteners (xylitol and aspartame) to help improve its palatability. The product provides a good range of vitamins and minerals, including iron. Our tester found the citrussy berry flavour pleasant, but did comment that two chewables a day ‘seemed quite a lot’. Contains E numbers. Available from: Pharmacy2U (£5.99) Superdrug (£7.99) Boots (£8.50) Who might benefit from a multivitamin? If your diet isn’t as good as it could be, perhaps because of a food intolerance, allergy or following a restricted form of eating, a multi may act as a nutritional safety net. In summary, a supplement may be useful for those who: Have an intolerance or allergy to foods like eggs, dairy or wheat Follow a plant-focused diet, avoiding all meat and animal derived products Follow a restricted diet for cultural, ethical or religious reasons Have a poor appetite or problems with chewing or swallowing Are planning a pregnancy or are pregnant Are over 65 years old and may be experiencing a decline in the absorption of some nutrients Which nutrients are important in a multi? A basic adult multi will provide the most important micronutrients, including vitamin A; the vitamin B group (including folic acid and B12); vitamins C, D, and E; and key minerals, which may include iron, iodine and zinc. These are likely to be present in amounts up to 100% of the recommended daily amount (or nutrient reference value, NRV). Calcium is usually present in lower quantities, because otherwise the one-a-day tablet or capsule would be too large (or the dose would need to be split into two or more per day). Other minerals like potassium are often kept low to avoid drug-nutrient interactions. Check that the product you choose includes vitamins, such as the B group and vitamin C, as these are water-soluble and not stored in the body, so we need to have a regular intake. Others, like vitamin D, are hard to get in adequate amounts from the diet, which is why UK guidelines suggest we consider a supplement of 10mcg from the months of October through March. It is worth remembering that exceeding 100% of the daily value of some nutrients may not be helpful – this is because micronutrients – like vitamins A, D, E, and K – can build up in the body and may pose a toxicity risk. This means that if you are taking a high-potency multi along with other supplements, you should check you are not taking too much. When you’re selecting a multi, consider your age and gender. This is especially relevant for children, who need different levels of nutrients depending on their stage of growth. For adults, vitamins and mineral needs may increase from mid-life onwards – for example, premenopausal women need more iron, while older adults may need more calcium, vitamin D and B6. A complete A-to-Z formulation may include additional micronutrients, such as vitamin K, selenium, boron and chromium. These products are often too large to create a single tablet or capsule, so the recommended dose may be two or more per day. What makes a good multivitamin? The best supplements will provide nutrients in their most bioavailable form; for example, vitamin E is most active in its natural form (d-alpha tocopherol). Similarly, vitamin D may more effectively maintain blood vitamin D levels when taken as vitamin D3 (cholecalciferol). Minerals that are chelated with amino acids – for example, zinc citrate – are also better absorbed, though the product may be more expensive and the minerals may be included at lower levels. Where the vitamin B group is included, look for a product that ideally provides all eight of these vitamins. This is because each B vitamin plays a unique role in the body, and they also work together to support bodily functions. Easily absorbed versions include vitamin B6 as ‘pyridoxal-5-phosphate’ and folic acid as ‘5-methyltetrafolate’. Enhanced products, which are likely to be more costly, may include additional ingredients such as beneficial probiotic bacteria, omega-3 fatty acids, antioxidant plant compounds (such as bioflavonoids) or herbal extracts like ginseng. For those on a vegetarian or vegan diet, check that the product is suitable for your needs – this means nutrients should be sourced from plant extracts, algae, lichen, yeasts and/or bacterial fermentation. Always keep supplements out of the reach of children. Unless otherwise stated, we tested products available in the UK market that are suitable for adults. Always check the product label and ingredients before purchase. If you're pregnant or breastfeeding, taking prescribed medication or have a medical condition, refer to your GP or pharmacist to ensure the product you choose is appropriate for you. More multivitamins tried and tested Centrum multi gummies: 3.5/5, Amazon (£12.24) Read more health and wellbeing reviews Best magnesium supplements Best iron supplements Best vitamin D supplements Best pre-workout supplements Best creatine supplements Best omega-3 supplements Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Best vitamin B12 supplements 2025 - tried and tested
Good Food tested a range of vitamin B12 supplements to help you find the best option for energy, nerve function and overall health, especially for plant-based diets
Vitamin B12 is an essential nutrient that's vital for energy production, red blood cell formation, nerve function and DNA synthesis. While many get enough from a balanced diet, certain groups of people may need supplementation, including those on plant-based diets, individuals over 50 or people with specific medical conditions. Deficiency symptoms can include fatigue, mood changes, memory issues and, in severe cases, anaemia or nerve damage. Vitamin B12 supplements come in various forms – such as tablets, capsules, sprays and gummies – to suit different preferences. Key considerations include the type of B12, dietary compatibility, cost and additional nutrients. Options range from budget-friendly tablets to convenient on-the-go sprays, ensuring there’s a supplement for every need. We’ve tried and tested effective and reliable vitamin B12 supplements, evaluating their format, absorption, value and suitability for diverse dietary requirements. By choosing a supplement that aligns with your needs, you can support your body’s vital functions and maintain optimal health. Best vitamin B12 supplements at a glance JUMP TO REVIEWS Capsules Best high-strength vitamin B12: Dr Vegan Vitamin B12, £9.99 Best vitamin B12 capsule for vegans: Viridian High Potency B12 capsules, £13.30 Runner-up vitamin B12 capsule for vegans: Wild Nutrition Food Grown Vitamin B12 Plus, £17.50 Best tasteless vitamin B12 capsule: Zooki Vitamin B12 capsules, £24.99 Tablets Best vitamin B12 supplement: ZipVit vitamin B12 1000mcg, £7.29 Best value vitamin B12: Vitabright Dual Active B12 1000mcg, £5.99 Best budget vitamin B12: Holland & Barrett Slow-Release Vitamin B12 1000mcg, £17.99 Liquids Best overall vitamin B12: Viridian – Liquid B12, £18.65 Best vitamin B12 for on the move: Zooki – Vitamin B12 Strawberry, £49.99 Oral Sprays Best vitamin B12 for digestive issues: BetterYou Boost 1200mcg B12 Daily Oral Spray, £8.95 Gummies Best chewable vitamin B12: Novomins Vitamin B12 Gummies (BB complex with 1000mcg vitamin B12), £19.99 Jump to section: Best vitamin B12 supplements to buy in 2025 Why do we need vitamin B12? How much vitamin B12 do I need? What should I look for on the label? How to use vitamin B12 supplements safely? Who might benefit from using a vitamin B12 supplement? Who shouldn't take vitamin B12 supplements? Is it possible to take too much vitamin B12? How to choose a vitamin B12 supplement What we looked for in vitamin B12 supplements All vitamin B12 supplements were assessed against the same set of criteria, with detailed notes recorded during the process. We included products from a range of manufacturers in different formats - tablets, capsules, gummies and sprays - and at a variety of price points to reflect the options available. We focused on the following areas: Taste and texture: for gummies and sprays, we noted whether the flavour was pleasant and the texture easy to consume Form of vitamin B12: we checked whether the B12 was provided in an effective form, such as methylcobalamin or cyanocobalamin, and if it was combined with other nutrients that might support its function Nutrient profile: each product was examined for the amount of vitamin B12 per daily dose and how this compared with the Nutrient Reference Value (NRV) Additives: ingredient lists were reviewed for bulking agents, preservatives, artificial sweeteners or colourings, with simpler formulations highlighted Dietary requirements: we checked whether products were suitable for vegetarians, vegans or those following gluten-free diets Value for money: cost per daily dose was compared across products, weighing price against dosage, formulation and overall quality Why you can trust Good Food reviews Our review of vitamin B12 supplements was created with input from a qualified nutritionist, who guided us on the most effective forms of B12, such as methylcobalamin and cyanocobalamin, and how they’re best absorbed by the body. We also considered whether products included other nutrients, like folate, that can support B12’s role in energy and overall health. Practical details were just as important: our testers noted how easy the supplements were to take day to day, whether that was a spray, capsule, tablet or gummy and if the cost felt reasonable for the strength and quality provided. As with all Good Food reviews, results weren’t shared with manufacturers or retailers before publication and no payment was accepted in exchange for positive coverage. That means the advice you’ll find here is independent, expert-informed and designed to help you choose a supplement that works for you. Best vitamin B12 supplements to buy in 2025 Vitamin B12 capsules Dr Vegan vitamin B12 Available from Dr Vegan (£9.99) Best high-strength vitamin B12 Price per day: 33p Star rating: 5/5 These tiny capsules make daily B12 supplementation simple. There’s a faint bitter smell, but no flavour once swallowed. The compostable pouch is easy to open and reseal. Each capsule contains a high-strength dose of methylcobalamin – the most bioavailable form of B12 – to support energy and absorption. Developed by nutritionists, the vegan and allergen-free formula offers strong quality and value at around 33p per day. Available from: Dr Vegan (£9.99) Viridian High Potency B12 Capsules Available from Amazon (£13.29), Viridian (£13.30) Best vitamin B12 capsule for vegans Price per day: 22p Star rating: 4.5/5 With active forms of vitamin B12 in a base of spirulina, alfalfa and bilberry, our testers found these small capsules easy to swallow with no taste or smell. Well suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives. Available from: Amazon (£13.29) Viridian (£13.30) Wild Nutrition Food Grown Vitamin B12 Plus Available from Amazon (£17.50), Content Beauty (£18) Runner-up vitamin B12 capsule for vegans Price per day: 58p Star rating: 4.5/5 This naturally derived food grown vitamin B12 is combined with beetroot powder to enhance its effects. This company prides itself on the use of ingredients from ethical sources. Available from: Amazon (£17.50) Content Beauty (£18) Zooki Vitamin B12 Capsules 2500mcg Available from Bodykind (£24.99) Best tasteless vitamin B12 capsule Price per day: 83p Star rating: 4/5 These easy to swallow capsules had no after-taste, supplied vitamin B12 as methylcobalamin, and in a liposomal form that the manufacturer claims enhance absorption. Available from: Bodykind (£24.99) Vitamin B12 tablets ZipVit vitamin B12 1000mcg Available from ZipVit (£7.29), Amazon (£7.49) Best vitamin B12 supplement Price per day: 0.02p Star rating: 5/5 This high-strength formula provides 1100mg of methylcobalamin, a natural form of B12, all for a a very reasonable price. If you're looking to increase your intake but you have a tight budget, this would be a good option. Available from: ZipVit (£7.29) Amazon (£7.49) Vitabright Dual Active B12 1000mcg Available from Amazon (£5.99), Vitabright (£12.99) Best value vitamin B12 Price per day: 22p Star rating: 4/5 Combining the two natural and active forms of vitamin B12, these small tablets are easy to swallow and free from added colours, flavours and preservatives. With a 100% money back guarantee, you can try the product to ensure you see the benefits. Available from: Amazon (£5.99) Vitabright (£12.99) Holland & Barrett Slow-Release Vitamin B12 1000mcg Available from Holland & Barrett (£16.49) Best budget vitamin B12 Price per day: 13p Star rating: 3.5/5 One of the most cost effective of the products we sampled. This product provides time-released vitamin B12, as cyanocobalamin. The tablets are small and easy to swallow. Available from: Holland & Barrett (£16.49) Vitamin B12 liquids Viridian Liquid B12 50ml Available from Viridian (£18.65), Bodykind (£18.65) Best overall vitamin B12 Price per day: 36p Star rating: 4.5/5 The natural orange flavour makes this product pleasant to take either directly under the tongue or in a cold drink. The vegan formulation includes two active forms of vitamin B12 in a glycerine base to ease absorption. Our testers rated this ethical brand highly and liked the 100% money back guarantee that allows you to try the product, and others in the range. Available from: Viridian (£18.65) Bodykind (£18.65) Zooki B12 Strawberry (sachets) Available from Victoria Health (£24.99 for two week supply), Zooki (£49.99 for one month supply) Best vitamin B12 for on the move Price per day: 83p Star rating: 3.5/5 Supplied in a portable sachet, the contents of which can be consumed in a multitude of ways, making this a convenient alternative to tablets or capsules. Our testers were divided on the taste with some preferring to add to a drink or food, rather than taking directly. Available from: Victoria Health (£24.99 for two week supply) Zooki (£49.99 for one month supply) Vitamin B12 oral sprays BetterYou Boost 1200mcg B12 Daily Oral Spray Available from BetterYou (£7.99), Amazon (£8.95), Victoria Health (£12.45) Best vitamin B12 for digestive issues Price per day: 26p Star rating: 4.5/5 Designed to bypass the digestive system, just four sprays into the inner cheek delivers 1200mcg of vitamin B12 to the bloodstream. Our testers loved the taste and flavour of the product, and found the four recommended sprays conveniently supported dividing the dose through the day. Available from: BetterYou (£7.99) Amazon (£8.95) Victoria Health (£12.45) Vitamin B12 gummies Novomins Nutrition – Vitamin B12 Gummies Available from Amazon (£19.99), Novomins (£19.99) Best chewable vitamin B12 Price per day: 60p Star rating: 3.5/5 Vitamin B12, as cyanocobalamin, is combined with other vitamins from the B group to support energy levels. Our tester commented on the strong fruity smell, but found the flavour acceptable. The product is both vegan and gluten-free. Available from: Amazon (£19.99) Novomins (£14.39) Why do we need vitamin B12? Vitamin B12 is a water-soluble vitamin that is important for proper red blood cell formation, for nerve function and DNA synthesis. A deficiency may lead to anaemia, neurological problems, low mood and depression, as well as confusion. How much vitamin B12 do I need? The NHS website advises that adults (aged 19-64 years) need about 1.5mcg per day. If you eat plenty of meat, fish and dairy foods its likely you’ll get plenty from your diet. However, certain groups of people may need to consider a supplement. Most supplements provide significantly more than the daily amount suggested by the NHS – this is because vitamin B12 is water-soluble and, as such, poorly absorbed by the body. Some studies estimate that absorption may be as low as 1.3% from a 1000mcg dose, which is why you are likely to see supplements offering high doses. What should I look for on the label? Vitamin B12 comes in several forms: Cyanocobalamin Adenosylcobalamin Methylcobalamin The natural forms of B12, that are identical to the forms found in our bodies and food, are adenosylcobalamin and methylcobalamin, and these are the active forms. While cyanocobalamin is a synthetic form and used in food fortification and some supplements. Although studies suggest all three forms are well absorbed, better retention appears to be achieved with the natural forms of vitamin B12. This means if you are addressing a B12 deficiency, check product labels for vitamin B12 in the form of methylcobalamin or adenosylcobalamin. On product labels you will see the dose presented as a percentage of the nutrient reference value (NRV). The NRV is a guidance level set by the European Union and is used for the purposes of food (and supplement) labelling – the figure set for vitamin B12 is 2.5mcg. How to use vitamin B12 supplements safely Unless you follow a restricted diet or are vegan it is likely that you’ll be eating vitamin B12-rich foods, but the issue may be how well you absorb and utilise it. This is where supplementation may help. Vitamin B12 is generally well tolerated and safe for most people, however, as with any supplement regime, if you have concerns or questions regarding the dose you should take, check with your GP first. Who might benefit from using a vitamin B12 supplement? Those unable to enjoy a varied and balanced diet or have a compromised digestive system – for example, if you have a diagnosed medical condition such as coeliac disease, Crohn's disease or you are elderly. Strict vegans who do not include two to three servings of fortified foods in their daily diet – for those following a largely plant-based diet, foods that are fortified with vitamin B12, such as nutritional yeast, plant milks, spreads and breakfast cereals, make valuable additions to your diet. If you are pregnant and are concerned that you may be at risk of low levels, refer to your GP, because low levels may increase your baby’s risk of a neural defect. Those on certain prescribed medications, such as the long-term use of antacids and metformin, may be at risk of lower levels of B12 and should seek advice from their GP. Who shouldn’t take vitamin B12 supplements? Those with a sensitivity or allergy to vitamin B12, cobalt or any other ingredients. If you are taking certain prescribed medication or chemotherapy, check with your GP or pharmacist to ensure this supplement is appropriate for you. Is it possible to take too much vitamin B12? Vitamin B12 is generally considered safe and the body will excrete excess amounts through the urine. However, only very small amounts are needed and, although there’s limited evidence to suggest what effects high doses may have, you should avoid taking too much as this may be harmful. However, taking 2mg (2000mcg) or less each day is unlikely to do any harm. How to choose a vitamin B12 supplement Source wisely – buy from a reputable company Check the product delivers an effective dose (you can check recommended daily intake – also known as NRV – together with the safe upper level guidance for most nutrients here Check the product carries a batch number and expiry date Choose a formulation suitable for your age and gender Take only as directed on the label Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best vitamin C supplements Best joints supplements Best biotin supplements Best multivitamins Related content What is vitamin B12 good for? Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Best iron supplements 2025 – tried and tested
We looked at a sample of the leading iron supplements – from sprays to gummies, capsules to tablets – to find which product might suit you best
Iron is a vital mineral that plays a central role in several key bodily functions, including the transport of oxygen in the blood, energy production, and supporting the immune system. Ensuring that iron levels remain within a healthy range is essential, as a deficiency can result in symptoms such as tiredness, a pale complexion, reduced resistance to infections, and, in more severe cases, iron-deficiency anaemia. Most people can meet their iron requirements through a balanced diet that includes iron-rich foods. Sources such as red meat (up to 70g per day), liver and plant-based options like lentils, kidney beans, kale and spinach are all valuable contributors. However, some groups - including menstruating women, pregnant people and those with restricted diets - may find it more challenging to maintain adequate iron levels and could benefit from supplementation. To help you find the most suitable option, a range of iron supplements has been tested, covering tablets, capsules, liquids, sprays and gummies. Each format has its own advantages, whether you are looking for convenience, gentleness on the stomach, or suitability for specific dietary needs. Read on to discover which iron supplements performed best, how to use them safely, and who might benefit from including an iron supplement in their daily routine. For more on iron, read on for how to use iron supplements safely, who might benefit from an iron supplement and how to choose an iron supplement below. Find out more about a high-iron diet. Best iron supplements at a glance JUMP TO REVIEWS Best iron tablets: Best iron supplement overall: Vitabright Gentle Iron Bisglycinate 28mg, £9.99 Best iron supplement for vegans: JS Health Iron+, £16.99 Best iron capsules: Best value iron supplement: Holland & Barrett Gentle Iron 20mg, £3.79 Best capsule iron supplement: Iron Zooki capsules, £19.49 Best iron liquid: Best liquid iron supplement: California Gold Liquid Iron, £11.06 Best iron supplement for vegetarians: Floradix liquid iron & vitamin formula, £15.75 Best iron supplement for convenience: Zooki Iron sachets, £29.99 – two week supply Best iron sprays: Best iron supplement for digestive issues: BetterYou Iron 10mg Oral Spray, £14.95 Best iron gummies: Best chewable iron supplement: Novomins – Iron Gummies, £19.99 Jump to section: Best iron supplements to buy in 2025 Why do we need iron? How much iron do I need? What should I look for on the label? How to use iron supplements safely Who might benefit from an iron supplement? Who shouldn't take iron supplements? Is it possible to take too much iron? How to choose an iron supplement Why you can trust Good Food reviews You can trust our reviews because every iron supplement featured here was tested by a qualified nutritionist with first-hand experience of assessing nutritional products. Each supplement was assessed for dosage, formulation, ease of taking, taste and value for money, alongside whether it met specific dietary needs such as vegan or being free from allergens. Our nutritionist also considered how well each product supports iron intake in the context of a balanced diet, drawing on clinical knowledge to highlight safety and effectiveness. As with all Good Food reviews, we don’t share results with manufacturers or retailers before publication, and we never accept payment for positive coverage. That means the recommendations you see here are based purely on expert testing and independent judgment. What we looked for in iron supplements All iron supplements were tested against the same rigorous criteria to make results fair and comparable. Each product was tried and evaluated using our trusted matrix format, with detailed notes recorded during testing. We included a wide selection of formats – from tablets and capsules to gummies, liquids and sprays – and chose products at different price points to reflect a range of budgets. Here’s what we looked at: Taste and flavour: For products with a flavour (such as liquids, sprays or gummies), we noted whether they were pleasant and easy to take day to day. Form of iron: We checked which form of iron was used – for example, ferrous bisglycinate or ferrous fumarate – and considered whether it was likely to be well absorbed and less prone to causing side effects like stomach upset. We also noted if the supplement included other nutrients, such as vitamin C, that can aid absorption. Nutrient profile: We assessed the amount of iron provided per daily dose and compared it with the nutrient reference value (NRV), noting where supplements offered significantly more or less than recommended. Additives: We examined the ingredient lists for extras such as preservatives, artificial sweeteners or colourings, highlighting products that kept things simple. Dietary requirements: Suitability for specific diets was factored in, including whether a supplement was vegan, vegetarian or free from common allergens. Value for money: Finally, we compared each supplement on a cost-per-day basis, weighing up price against dosage, formulation and overall quality. Best iron supplements to buy in 2025 Best iron tablets Vitabright Gentle Iron Bisglycinate 28mg Available from Amazon (£8.99), Vitabright (£12.99) Best iron supplement overall Price per day: 14p Star rating: 4.5/5 Providing 200% of your NRV from the suggested two tablets a day, this product offers the flexibility to reduce the dose as and when needed. Iron is provided in an easy to absorb form. Our testers found this product easy to take, gentle on the stomach and excellent value for money. Available from: Amazon (£8.99) Vitabright (£12.99) JS Health Iron+ Available from JSHealth (£13.60) Best iron supplement for vegans Price per day: 57p Star rating: 4/5 With iron levels exceeding the NRV (171%), B vitamins including folate, as well as vitamin C this is a good all-rounder. The easy-to-absorb form of iron is gentle on the digestive system and the additional nutrients help support energy levels and enhance iron absorption. However, testers reported the smell of the product ‘a little off-putting’. Available from: JSHealth (£13.60) Best iron capsules Holland & Barrett Gentle Iron 20mg Available from Holland & Barrett (£9.49) Best value iron supplement Price per day: 10p Star rating: 4.5/5 One of the most cost-effective of the products we sampled. This product provides iron at levels exceeding the NRV (143%) and in an easy to absorb form that is gentle on the stomach. Available from: Holland & Barrett (£9.49) Iron Zooki capsules Available from Healf (£19.49), Bodykind (£19.99) Best capsule iron supplement Price per day: 83p Star rating: 3.5/5 These easy-to-swallow capsules had no aftertaste, supplied iron in excess of the NRV (143%), delivered in a liposomal form that the manufacturers claim enhances absorption. Available from: Healf (£19.49) Bodykind (£19.99) Best iron liquid California Gold Liquid Iron Available from iHerb (£6.64) Best liquid iron supplement Price per day: 52p Star rating: 4/5 Our testers liked the taste of this liquid iron and found the 1 teaspoon a day easy to fit into their day. Suitable for vegans, the product contains no additives or preservatives. It supplies an easy-to-absorb form of iron and was more palatable than some of the other liquid products we trialled. Available from: iHerb (£6.64) Floradix liquid iron & vitamin formula (250ml) Available from Holland & Barrett (£11.61), Superdrug (£14.99), Boots (£15.75) Best iron supplement for vegetarians Price per day: £1.04 Star rating: 3.5/5 With herbal extracts, this liquid iron is combined with B vitamins and vitamin C to provide an all-round energy tonic. Being a natural product, without preservatives and additives, it must be refrigerated once opened and used within the specified time. Our testers liked the aromatic smell but were less keen on the taste and flavour. Available from: Holland & Barrett (£11.61) Superdrug (£14.99) Boots (£15.75) Zooki Iron sachets Available from Boots (£29.99 - two week supply) Best iron supplement for convenience Price per day: 83p Star rating: 3.5/5 Supplied in a portable sachet – the contents of which can be consumed in a multitude of ways – our testers found this a convenient alternative to tablets or capsules. With vitamin C included in the formulation, iron absorption may be enhanced. Our testers were divided on taste concluding that if intense fruity, sweet flavours are to your liking this innovative form of supplementation may be for you. Available from: Boots (£29.99 - two week supply) Best iron sprays BetterYou Iron 10mg Oral Spray Available from Amazon (£8.35), Boots (£10.80), BetterYou (£14.95), Victoria Health (£14.95) Best iron supplement for digestive issues Price per day: 47p Star rating: 4/5 Designed to bypass the digestive system, just four sprays into the inner cheek delivers 10mg of iron (71% NRV) to the bloodstream. Our testers found the product convenient and portable but reported mixed views on the sweet taste and flavour. Available from: Amazon (£8.35) Boots (£10.80) BetterYou (£14.95) Victoria Health (£14.95) Best iron gummies Novomins – Iron Gummies Available from Amazon (£14.99), Novomins (£19.99) Best chewable iron supplement Price per day: 33p Star rating: 4/5 ‘Pleasant tasting, sweet flavour’ were comments made by our testers about this sugar-free product. Two gummies a day supply in excess of the NRV (143%) from a bio-available form of iron. While gummies are inevitably higher in additives, they are a useful alternative if you struggle to take tablets or capsules. Available from: Amazon (£14.99) Novomins (£19.99) Why do we need iron? Iron is important for making red blood cells, these cells carry oxygen around the body and help keep us energised. Iron is also needed for growth and development and for making hormones. Low levels of iron may lead to iron-deficiency anaemia, however, the majority of us should be able to get the iron we need from a varied, balanced diet. How much iron do I need? This depends on your age, gender, life stage, and any health or dietary issues you might have. The Nutrient Reference Value or NRV (average recommended daily amount) of iron is 14mg for women and girls of reproductive age, with lower levels (8.7mg) needed for men and post-menopausal women. What should I look for on the label? Make sure you’re checking the amount of ‘elemental iron’ on the product label – this figure represents the amount of iron on its own and not when it is combined with another ingredient. If you’ve been advised to take an iron supplement check with your GP or a pharmacist about the daily dose you should be taking, although 17mg or less per day is unlikely to cause harm. How to use iron supplements safely Speak to your GP or a registered dietician to assess your need for an iron supplement. This is important because signs of iron overload are very similar to those of low levels. Who might benefit from using an iron supplement? Those most at risk of low iron levels include menstruating women, mums-to-be, those with a gastric disease or on a limited diet as well as children who are growing rapidly. Who shouldn’t take iron supplements? There are a number of reasons why an iron supplement may be inappropriate these include, but are not limited to: If you have another type of anaemia that is not affected by iron Have a condition called haemochromatosis Have a condition that affects red blood cells such as sickle cell anaemia or thalassemia Have a stomach ulcer or irritable bowel disease Are having repeated blood transfusions Is it possible to take too much iron? Yes - very high doses can be fatal, especially for children so always keep iron supplements out of their reach – this is especially relevant for products that taste nice, such as gummies. How to choose an iron supplement Source wisely and buy from a reputable company. Choose a formulation suitable for your age and gender. Check the product delivers an effective dose - you can check recommended daily intake (NRV) together with the safe upper levels for most nutrients at hsis.org. Check the product carries a batch number and expiry date. Take only as directed on the label. More iron supplements tried and tested: Spatone Original - 3.5/5: Amazon (£14.99) Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best multivitamins Related content: How to get the most out of supplements Do supplements work? What supplements should I take? Five nutrients every woman needs Iron-rich recipes How much red meat should I eat? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. Kerry Torrens Registered Nutritionist
The 20 healthiest green vegetables (and their benefits)
Discover the top 20 healthiest green vegetables, from kale to spinach. Learn their nutrition facts, health benefits, and delicious ways to enjoy them
On trend and with a reputation as a super food, kale and other leafy greens are versatile, nutritious and have a heap of health benefits too. Read on to discover our top 20 healthiest green vegetables, including their nutritional contribution, their specific health benefits as well as plenty of ways to enjoy them. Getting more greens on your plate is a surefire way to improve your health, not only are these tasty vegetables nutrient-rich, contributing vitamins, minerals and fibre, they can help support your health in a number of ways, including: Promoting a healthy balance of gut bacteria to support digestive health Strengthening immunity Promoting healthy bones Being low in calories, so good for the waistline. Packed with protective plant compounds (antioxidants) that help support the heart and protect cells from damage. Discover our full range of health benefit guides and check out some of our favourite vegetable recipes like kale caesar salad and salmon & broccoli cakes with watercress, avocado & tomato salad. 20 healthiest green vegetables and their benefits 1. Watercress An 80g (raw) serving of watercress contains: 18 kcal/75 kJ 2.4g protein 0.8g fat 0.3g carbohydrates 1.2g fibre 136mg calcium 1.8mg iron 36mcg folate 49.6mg vit C Watercress is an aquatic leafy green that’s often overlooked. However, as a member of the cruciferous family, it’s packed with compounds called isothiocyanates which may help protect against cancer. Watercress is also loaded with antioxidant plant compounds, that may play a role in combatting the chronic diseases associated with ageing. Discover the health benefits of watercress Get inspired with these delicious recipes: Peppered mackerel & new potato watercress salad Lamb meatballs with watercress dressing 2. Pak choi An 80g serving (steamed) of pak choi provides: 11 kcal/46 kJ 1.2g protein 0.1g fat 1.5g carbohydrate 1.6g fibre 64mcg folate A member of the brassica family, pak choi is rich in the same protective compounds as broccoli and cauliflower, this means it offers similar protective benefits. Pak choi is also a great source of folate as well as potassium and vitamin C. Try these tasty ways with this vegetable: Glazed greens Steamed pak choi Steamed fish & pak choi parcels 3. Chard An 80g (boiled) serving of chard contains: 16 kcals / 67 kJ 1.5g protein 0.1g fat 2.6g carbohydrate 440mg potassium 80mcg folate With fewer calories and more magnesium than kale, chard (also known as Swiss chard) is an unsung hero. It contributes iron and vitamin C. Don’t discard the stems because they’re a good source of heart-healthy potassium. Use chard in these delicious recipes: Chard, sweet potato & peanut stew Quick braised chard & lentils Quick chickpea & chard tamarind curry 4. Spinach An 80g (raw) serving of spinach contains: 20 kcal/82 kJ 2.2g protein 0.6g fat 1.3g carbohydrates 2.2g fibre 136mg calcium 1.68mg iron 91mcg folate Spinach has long been regarded as a plant that can restore energy, increase vitality and improve the quality of your blood. However, although spinach is rich in non-haem iron, it is not readily absorbed in the gut. That’s because high levels of oxalic acid, found in spinach, inhibits our ability to absorb the iron. Lightly cooking or wilting the leaves can help minimise these effects as well as eating spinach with a source of vitamin C such as oranges or peppers. If you do wilt spinach, don’t be tempted to squeeze out the excess liquid because this will be rich in water-soluble vitamin C and the B group vitamins. Discover the health benefits of spinach. Use up that bag of spinach in your fridge in our spinach pancakes, spinach & courgette lasagne, and tomato & spinach kitchari. 5. Cavolo nero An 80g serving (boiled) of cavolo nero contains: 19 kcals / 80 kJ 1.9g protein 0.9g fat 0.8g carbohydrate 3.3g fibre 128mg potassium 120mg calcium 69mcg folate 57mg vitamin C Cavolo nero (also known as black kale) is the pigmented cousin of curly kale. It adds bite and colour to most dishes, as well as an impressive nutrient line-up including the carotenoid lutein which supports eye health, as well as vitamins C and K. Give it a try with our braised cavolo nero, Moroccan chickpea, squash & kale stew and our cavolo nero pesto. 6. Kale An 80g serving (raw) of kale contains: 26 kcals / 112 kJ 2.7g protein 1.3g fat 1.1g carbohydrate 3.3g fibre 360mg potassium 104mg calcium Often called a ‘superfood', kale contains twice the vitamin C of spinach (although spinach has twice the vitamin E). It’s a useful source of plant-based calcium, needed for strong bones and teeth, and its low levels of oxalate makes the calcium more available for absorption. Discover the health benefits of kale. Enjoy kale in these delicious recipes kale pesto, kale crisps and spiced black bean & chicken soup with kale. 7. Rocket An 80g (raw) serving of rocket contains: 14 kcal / 59 kJ 2.9g protein 0.3g fat 1.4g fibre 173mg calcium 70mcg folate 16mg vitamin C Rocket (or arugula) provides a pepperiness to dishes, as well as a slight spice and mustard note. The green leaves are rich in chlorophyll, amino acids and vitamins C, B, E and K. Try our shaved fennel & rocket salad, rocket pesto and our egg rocket pizzas. 8. Purple sprouting broccoli An 80g serving (boiled) contains: 15 kcals / 64 kJ 1.7g protein 0.5g fat 1.0g carbohydrate 2.5g fibre 136mg potassium 88mg calcium 112mcg folate 35mg vitamin C Purple sprouting broccoli contains a plant compound called sulphoraphane, that may help prevent cancer as well as other chronic conditions like heart disease and diabetes. Purple sprouting broccoli is rich in vitamin C and folate. Read more about the health benefits of purple sprouting broccoli Check out these delicious recipes: Sesame salmon, purple sprouting broccoli & sweet potato mash Purple sprouting broccoli, jersey royal, burrata & anchovy salad Roasted purple sprouting broccoli with feta & preserved lemon 9. Broccoli An 80g portion broccoli (boiled) provides: 22 kcals/96kJ 2.6g protein 0.4g fat 2.2g carbohydrates 2.2g fibre 478mcg carotene 35mg vitamin C The brassica family of vegetables, including broccoli and cabbage, contain a plant compound called indole-3-carbinol (I3C), this helps balance hormones by regulating oestrogen levels. As a consequence I3C has shown promise in reducing the risk of oestrogen-induced breast and reproductive cancers in both women and men, although more studies are needed to clarify this. Discover the health benefits of broccoli. Use up the broccoli in your fridge by making these tasty recipes: Stir fried chicken with broccoli & brown rice Quinoa, squash & broccoli salad Sesame salmon, purple sprouting broccoli & sweet potato mash 10. Brussels sprouts An 80g portion of brussels sprouts (boiled) provides: 28 kcals/122 kJ 2.3g protein 1.0g fat 2.8g carbohydrates 3.3g fibre 256mcg carotene 88mcg folate 48mg vitamin C As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound, called kaempferol. This antioxidant has been studied for its many health-promoting properties, including its benefits for heart health. If possible, microwave or steam, rather than boil your sprouts, this helps retain as much as twice their nutritional goodness. Discover the health benefits of brussels sprouts. Enjoy sprouts in our flavoursome recipes, including: Chicken tagine with spiced brussels & feta Boxing Day sprout pad Thai Check out our how to cook brussels sprouts guide. 11. Green cabbage An 80g serving (boiled) of green cabbage provides: 14 kcal/56 kJ 1.2g protein 0.2g fat 1.8g carbohydrates 1.8g fibre 32mcg folate 36mg vitamin C Whether cooked or raw, cabbage offers a crunch, is low in calories, a good source of vitamin C and provides a useful dose of fibre. Get adventurous with cabbage and try these recipes: Cabbage soup Italian-style roast cabbage wedges with tomato lentils Roast Savoy cabbage with lemon 12. Avocado An 80g portion of avocado contains: 152 kcal/627 kJ 1.5g protein 15.6g fat 1.5g carbohydrates 3.6g fibre 360mg potassium 2.56mg vitamin E Technically a fruit, just half an avocado makes one portion of your five-a-day. They’re an excellent source of monounsaturated fat, vitamin E and a good source of folate – all of which benefit the heart. Avocado also supplies more soluble fibre than most other fruit and contains a number of useful minerals including iron, copper and potassium. Discover the health benefits of avocado. Use avocado to make our burrito bowl with avocado & chipotle black beans, our green goddess avocado salad and quick chicken hummus bowl. 13. Asparagus An 80g portion of asparagus (boiled) provides: 21 kcal / 88 kJ 2.7g protein 0.6g fat 1.1g carbohydrates 1.5g fibre 176mg potassium 311mcg carotene 138mcg folate 8mg vitamin C Asparagus is one of a number of vegetables that act as a prebiotic, this means they act as a food for the beneficial bacteria which live in our digestive tract, and help these bacteria thrive and increase in number. Asparagus is exceptionally high in folate and makes a useful contribution to your iron intake, too. The characteristic taste and smell of asparagus is thanks to a compound called asparagusic acid, these sulphur-containing compounds help support the liver and fight inflammation. Find inspiration with these delicious asparagus recipes: Asparagus soup One pan salmon with roast asparagus Asparagus & new potato frittata Learn how to cook asparagus with our practical guide. 14. Lettuce An 80g serving contains: 9 kcals / 38 kJ 1.0g protein 0.1g fat 1.1g carbohydrates 1.2g fibre 178mg potassium 48mcg folate Super hydrating and a useful source of electrolyte minerals including calcium, magnesium and potassium. Think beyond a basic salad and try our steak lettuce cups, our cucumber, pea & lettuce soup and our cod with bacon, lettuce & peas. 15. Peas An 80g (cooked) serving of peas contains: 63 kcal/263 kJ 5.4g protein 1.3g fat 8.0g carbohydrates 4.5g fibre 184mg potassium 104mg phosphorus 1.2mg iron Don’t let their small size fool you, peas are a nutrient powerhouse. Not only a source of protein, they contain minerals, including magnesium and potassium, which help manage blood pressure. Peas are also rich in fibre, which supports digestive health and fuels beneficial gut bugs. Much of the fibre content is in the form of soluble fibre, which may alleviate constipation. Eating adequate amounts of dietary fibre is associated with a reduced risk of a number of conditions, including obesity, type 2 diabetes, heart disease and cancer. Discover the health benefits of peas Celebrate the humble pea with our tasty recipes: Herby broccoli & pea soup Cauliflower, paneer & pea curry Smashed peas on toast 16. Fennel An 80g serving (raw) of fennel provides: 10 kcal/40 kJ 0.7g protein 0.2g fat 1.4g carbohydrates 2.6g fibre 352mg potassium Perhaps less popular than it should be, fennel is good source of fibre and potassium. It has a mildly sweet note with a distinct anise-like flavour, making it a delicious addition to numerous recipes. Read more about the health benefits of fennel. Give it a go with our barbecued fennel with black olive dressing, cannellini bean & fennel ragu and our spicy prawn & fennel chickpeas. 17. Green beans An 80g serving (boiled) of green beans provides: 21 kcal/86 kJ 1.7g protein 0.2g fat 3.2g carbohydrates 3.3g fibre 46mcg folate Green beans are in season from July until the end of September and are a great choice for late summer salads or sides. They’re fibre-rich and offer a variety of nutrients including B vitamins, K and E. Try our favourite recipes: Green beans with mustard, lemon & mint Green bean casserole Fry bodi 18. Broad beans An 80g portion of broad beans (boiled) provides: 38 kcals/163 kJ 4.1g protein 0.6g fat 4.5g carbohydrates 5.8g fibre 26mcg folate 16mg vitamin C Broad beans are a useful source of nutrients and minerals including iron, manganese and potassium, as well as the B group of vitamins that help support nerve and brain function. They’re rich in fibre, including resistant starch, which our good gut bugs enjoy as a food source. Broad beans are rich in plant compounds that have protective antioxidant effects and including them regularly in your diet may help support your immune system and manage blood sugar levels. Broad beans also contain L-dopa, a compound and precursor to the brain chemical dopamine. L-dopa is used by medical professionals in the treatment of Parkinson’s, and there have been some suggestions that consuming broad beans may be helpful for those with mild symptoms. Try our simple broad bean recipes, including: Broad bean shakshuka Chicken skewers with broad bean hummus Lemony broad beans with goat's cheese, peas & mint 19. Celery An 80g (raw) serving of celery contains: 6 kcals / 24 kJ 0.4g protein 0.2g fat 0.7g carbohydrates 1.2g fibre 256mg potassium Although celery has a high water and fibre content, it contains numerous vitamins, minerals and plant compounds including flavonoids. These support heart health, liver function and may help manage blood sugar levels. Discover the health benefits of celery. Try our simple celery recipes, including celery soup, celery juice and roast chicken with braised celery hearts. 20. Cucumber A 50g cucumber (¼ medium) serving contains: 15 kcal/318 kJ 0.7g protein 0.1g fat 3.6g carbohydrates 1.1g fibre 92.5g water 16.4mcg vitamin K 147mg potassium 16mg calcium Technically a fruit, cucumbers are a great addition to your diet. They help support your hydration levels and contain several antioxidants that reduce cell damage, including tannins, polyphenols and flavonoids. These antioxidants work to protect cells from free radical damage. Incredibly versatile, cucumbers can be added to smoothies or juices, included in a snack, added to salads and sandwiches and even pickled. Discover more healthy benefits of cucumber. Try these delicious recipes: Chiu chow chilli smacked cucumber Quick pickled cucumbers Overall, are green vegetables good for you? Including green vegetables in your diet can help support a healthy immune system, aid digestion, protect against chronic disease, while also supporting eye and bone health. Green vegetables are versatile, tasty and low in calories, and the leafy, non-starchy greens are low in carbs making them keto-friendly. 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.
Inflammation can cause cancer, Alzheimer's, depression and diabetes. Here's the simple diet we should all be following to reduce it
Anti-inflammatory diets are trending and our nutritionist, Kerry Torrens, believes it’s with good reason. Discover how key changes to how you eat could pay dividends, from reducing pain to lifting brain fog.
Inflammation is thought to be at the root of a number of chronic diseases, including auto-immune conditions like lupus and rheumatoid arthritis, as well as cancer, heart disease, diabetes, bowel disease, depression and Alzheimer’s. Opting for an anti-inflammatory diet could lead to a host of benefits, including reducing the risk of these conditions, helping our brains function better and managing symptoms such as joint and muscle pain. It's important to say that inflammation isn’t always bad – it’s a natural response triggered by our immune system when, for example, we cut or injure ourselves. In these situations, inflammation can help keep us well and protect us from infection and tissue damage. But, it’s when the body fails to switch off this important inflammatory process that problems can occur – what should have been a quick reaction becomes a chronic, long-term condition with a damaging impact on health and wellbeing. Our lifestyle can also be an inflammatory trigger – for example, being obese or overweight puts us at increased risk. Other inflammatory conditions have a hereditary connection, such as atopic conditions like asthma and allergy, and skin conditions such as eczema and psoriasis. Following an anti-inflammatory diet may help manage symptoms by reducing the effect inflammation has on the body. By eating this way, you’ll restrict certain foods while encouraging others. You may also choose to restrict when you eat to specific times of day to establish more control over the inflammatory process. We’ve simplified the steps and provided lots of practical anti-inflammatory diet suggestions. Discover our full range of health benefit guides and find out more about ingredients with anti-inflammatory properties such as turmeric and salmon. How does the anti-inflammatory diet work? An anti-inflammatory diet focuses on foods rich in key nutrients, including healthy fats, lean protein and protective plant compounds, so whole, plant-based foods and oily fish and nuts are key. The diet also aims to stabilise blood sugar, and by doing so, regulate our insulin response. This is important, because insulin may influence the control mechanisms that manage inflammation. How to follow an anti-inflammatory diet The good news is an anti-inflammatory diet isn’t a strict ‘diet’, but rather a set of principles that influence how we select, prepare and eat food. Most experts advocate for a Mediterranean-style diet, because it's thought that the variety of whole foods typically found in a traditional Mediterranean diet work together to promote anti-inflammatory effects. However, it’s worth remembering that the ideal composition of your diet may vary depending on the inflammatory process involved. For example, if you carry a lot of extra weight, you may benefit from more protein in your diet, because protein promotes a process called thermogenesis, which helps with weight management and hormonal control. Similarly, a food that may typically work to reduce inflammatory symptoms for most people may have the opposite effect if you happen to have an intolerance or allergy. Even the act of eating is a pro-inflammatory one, so allowing the gut time to rest between meals by adopting an 'eating window' may prove helpful. Here are more foods that may reduce inflammation: Olive oil Olive oil is a key component of the Mediterranean diet and a rich source of beneficial monounsaturated fats. Oil described as 'extra virgin' is minimally processed and retains more protective plant compounds – known as polyphenols – than standard olive oil, which may be effective against inflammation and pain. As a guide, aim to include 1-2 tbsp oil in your diet daily. Fatty fish, including salmon, trout and sardines Fatty varieties of fish, such as salmon, trout and sardines, supply long-chain omega-3 fatty acids that have potent anti-inflammatory properties. Aim for at least two portions (140g cooked weight) weekly. Unsalted nuts These are a source of omega-3 fatty acids, although in the less active short-chain form. Walnuts and their oil are especially valuable. Colourful fruit and vegetables Leafy greens, berries and avocado contribute beneficial plant compounds, which help lessen the effects of inflammation. Include at least five portions of different fruit and vegetables in your diet daily, and choose from a variety of colours like dark green, orange, yellow, red and purple. Non-starchy vegetables and wholegrains These provide fibre and slow-releasing energy that helps stabilise blood sugar and insulin response. We describe these foods as having a low-glycaemic index (GI). Combining these with healthy fats and lean protein reduces the glycaemic load of a meal, which helps stabilise blood sugar levels. Ever wondered which foods cause inflammation? Highly processed or refined foods These are easily broken down by the body and rapidly absorbed, which means they may cause spikes in blood sugar and, as a result, trigger insulin. They can also be of low nutritional value and easy to overeat. Examples include white rice, bread, pasta and processed foods, all of which have high glycaemic load. Foods high in fat and sugar These are associated with reduced gut health and can disrupt the beneficial bacteria that live there. This can lead to compounds known as endotoxins passing into the bloodstream and triggering an inflammatory response. Deep-fried foods Foods rich in trans fats and saturated fats increase inflammation, especially in those who are overweight or in the obese category. Processed seed and vegetables oils These are rich in omega-6 fatty acids and early research suggested that too many of these omega-6 fats may have a pro-inflammatory effect. More recent findings suggest this is not quite as clear-cut as was originally thought, but because our modern diets contain a lot of them, it may be valid to minimise our intake and focus instead on foods rich in omega-3 fatty acids. Read more about seed oils and their role in our diets. Processed meat Higher consumption of meats such as bacon, sausages and salami is associated with increased inflammation, especially for those who are overweight. Alcohol Although low to moderate consumption of alcohol, most notably red wine, may offer benefits, consistently high consumption may trigger inflammation. Does the anti-inflammatory diet work for weight loss? Obesity is an inflammatory condition in which excess fat causes overproduction of inflammatory chemicals. It's referred to as a 'silent' condition because it takes place without pain. In time, this may lead to systemic inflammation, metabolic syndrome and, eventually, type-2 diabetes. Following a calorie-restricted anti-inflammatory diet comprising low-GI foods, wholegrains, legumes, nuts, seeds, fish, olive oil and colourful fruit and vegetables may be effective both for weight loss and reducing problematic weight around your middle, known as belly fat. Do anti-inflammatory diets work for weight loss? We all have a unique immune system that responds to circumstances differently, so the effects of any diet will vary from person to person. Other factors include the level of compliance with the diet and your commitment to making positive change. With this in mind, it's important that any diet takes account of your personal likes and dislikes and lifestyle, because for long-term effect, you'll need to be compliant for life. You should also remember that the inflammatory process is complex, and for this reason most of us find a multi-pronged approach best for managing symptoms. An anti-inflammatory diet may form part of this approach, but may not switch off inflammation on its own. That said, evidence suggests that for some people, the right diet may indeed ease symptoms or act as a valuable complement to medical or physical interventions. In addition to the food you eat, you should also consider other aspects of your lifestyle that influence your immune system. One such factor is light exposure: 80 per cent of our immune system is under the influence of the circadian rhythm, and with modern lifestyles exposing us to more artificial light, including increased screen time, it may be worth reviewing your daily habits. With this in mind, be sure to get outdoors during daylight hours, especially in the morning, and reduce screen time in the evening. Stress, low levels of physical activity, smoking and lack of sleep also promote inflammation. Is an anti-inflammatory diet for everyone? Generally speaking, the healthy principles on which an anti-inflammatory diet is founded makes this way of eating beneficial for everyone, regardless of whether or not they suffer from an inflammatory condition. This is because the diet promotes blood sugar control and ensures adequate dietary fibre, ‘healthy’ fats, lean protein and plenty of colourful fruit and veg rich in protective plant compounds. A note on ‘anti-inflammatory’ claims In both Great Britain and the European Union, the term ‘anti-inflammatory’ is not an authorised health claim; this means no commercially sold food may carry this claim on its food label. This article is not intended as medical advice. Although diets may be effective in easing symptoms and aiding day-to-day management, it is important for anyone with a chronic inflammatory condition to follow a comprehensive treatment plan that's been approved and is overseen by a GP or registered health practitioner. Now try: Top 10 anti-inflammatory foods Why are Mediterranean foods so healthy? What is the intermittent fasting diet? Which is the healthiest fish? Oily fish: types, benefits and how to eat All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Best turmeric supplements, tried and tested
Discover Good Food's guide to the best turmeric supplements, find options for anti-inflammatory and antioxidant benefits, and tips on safe, effective use for various health needs
Long celebrated for its vibrant colour, turmeric, or more specifically its active compound curcumin, is also well known for its anti-inflammatory and antioxidant properties, and is an increasingly popular supplement. But, with so many supplement options available, choosing the right one can feel overwhelming. Whether you’re looking to boost your immune system; interested in exploring the possible benefits for chronic conditions like arthritis, Alzheimer’s or heart disease; or are simply curious about the health benefits of this golden spice, understanding what makes an effective turmeric supplement is key. Sponsored by Nature’s Zest Harness the power of turmeric with Nature's Zest Turmeric has long been valued for its ability to support joint comfort, mobility and overall wellbeing. At Nature's Zest, you'll find a range of premium supplements that combine turmeric with carefully chosen nutrients. Every formula is also backed by rigorous third-party testing for quality you can trust. Turmeric & Ginger Gummies: delicious orange-flavoured gummies with turmeric and ginger to naturally support joint health, immunity and digestion from 52p per day. Turmeric & Black Pepper Tablets: high-strength turmeric paired with black pepper for enhanced absorption and ginger for extra digestive and immune support, from 20p per day. Turmeric Glucosamine & Chondroitin Complex Capsules: a complementary joint formula with glucosamine, chondroitin and MSM that works alongside turmeric to support cartilage, comfort and flexibility from 63p per day. Take the step toward natural joint and immune support at Nature's Zest. As well as the top-performing picks, we’ve also shared tips on what to look for in a quality supplement, including information on absorption enhancers like black pepper, different formulations depending on your needs and the importance of curcuminoid content. Read on to discover how to use turmeric supplements safely and when to seek advice. Best turmeric supplements at a glance JUMP TO REVIEWS Best turmeric supplement: Dr Vegan Curcumin and Turmeric, £11.99 Best premium turmeric supplement: Feel Pro Turmeric, £35.04 £26.95 at Feel (Save £8.09 or 23%) Best turmeric for bones and joints: Bioglan Active Curcumin high-strength turmeric, £29.99 Best turmeric gummies: Nutrigums Turmeric gummies complex, £9.99 Best turmeric capsules: Zooki curcumin capsules, £24.99 Best turmeric tablets: JS Health Turmeric+, £24.99 Best pill-free turmeric: BetterYou Turmeric Daily Oral Spray, £11.94 Best liquid turmeric: Zooki turmeric sachets, £59.99 Jump to section: Best turmeric supplements to buy in 2025 What is turmeric? How much turmeric do you need? What should I look for on the label? How to use turmeric supplements safely Who might benefit from taking a turmeric supplement? Who shouldn't take turmeric supplements Is it possible to take too much turmeric? What we looked for in turmeric supplements How to choose a turmeric supplement How we tested turmeric supplements All turmeric supplements were tested using the same set of criteria, with detailed notes recorded during the process. Products came from a variety of manufacturers and included different formats: tablets, capsules, gummies and sprays, across a range of price points to reflect what’s available on the market. We focused on the following areas: Taste and texture: for gummies, sprays and powders, we noted whether the flavour and smell were pleasant and whether the texture made them easy to take regularly Form of turmeric: we checked the type of turmeric used, whether it was provided in a form less likely to cause side effects and if it was combined with nutrients such as black pepper extract to support absorption Nutrient profile: each supplement was examined for the amount of curcumin or other active compounds per daily dose and whether that matched levels used in research Additives: ingredient lists were reviewed for extras such as preservatives, artificial sweeteners or colourings, with simpler formulations noted Dietary requirements: suitability for vegetarian, vegan or gluten-free diets was factored into our assessment Labelling: we checked whether the labelling clearly stated the active compounds per serving, making it easy for consumers to compare products Value for money: cost per daily dose was compared across products, weighing price against strength, formulation and quality Why you can trust Good Food reviews This review was put together with guidance from a qualified nutritionist, bringing both expertise and practical insight to the process. We focused on the form of turmeric used, whether the active compound curcumin was included at meaningful levels and if black pepper or other ingredients were added to improve absorption. We also thought about the everyday experience of taking these supplements, from capsule size to taste, and whether the dosage and price made sense for long-term use. For many people, turmeric is chosen to support joint comfort or overall wellbeing, so we made sure our recommendations reflect what’s both effective and realistic to keep up with. As with all Good Food reviews, results weren’t shared with manufacturers or retailers before publication, and no payment was accepted in return for positive coverage. That way, you can be confident the advice here is independent, expert-informed and grounded in real-life testing. Best turmeric supplements to buy in 2025 Dr Vegan curcumin and turmeric Available from Dr Vegan (£11.99) Best turmeric supplement Price per day: 40p Star rating: 5/5 We like that these capsules combine high-quality curcumin extract with added vitamins C and D for extra immune support. They’re easy to take, fit seamlessly into a daily routine and don’t have any flavour, which is ideal for anyone sensitive to taste. The optimised formulation seems designed for better absorption and potential therapeutic benefits. Although the premium ingredients make them more expensive (though by no means the most expensive we tested), we think the quality and inclusion of additional nutrients justify the cost for those looking for an effective, all-round turmeric supplement. Available from: Dr Vegan (£11.99) Feel Pro Turmeric Available from Feel (£35.04) Best premium turmeric supplement Price per day: £1.17 Star rating: 5/5 If you're looking for a high quality turmeric supplement that's packed with additional health-promoting ingredients, such as vitamins C and D, this could be a good option. These capsules contain optimised curcumin extract, so that it can be absorbed more effectively, increasing its potential therapeutic effects. Although it's worth noting this quality does increase the price. Available from: Feel (£35.04) Bioglan Active Curcumin Available from Chemist Direct (£20.07), BodyKind (£22.71), Boots (£28.50), Holland & Barrett (£29.99) Best turmeric for bones and joints Price per day: 61p Star rating: 4/5 Combining 600mg of active curcuminoids with vitamin D, copper and vitamin C, this formulation may help maintain healthy bones and joints. The formulation includes black pepper in the form of BioPerine, a patented extract that aids absorption. Available from: Chemist Direct (£20.07) BodyKind (£22.71) Boots (£28.50) Holland & Barrett (£29.99) Nutrigums Turmeric Complex Available from Amazon (£8.50), Nutrigums (£9.99), Superdrug (£11.99) Best turmeric gummies Price per day: 17p Star rating: 4/5 Combining turmeric extract (59mg curcuminoids) with piperine and ginger to aid absorption, these vegan gummies have a spicy, fruit flavour. They're free of artificial colours and flavours, and our testers found one gummy a day easy to fit into their day, but beware the high sugar content. Available from: Amazon (£8.50) Nutrigums (£9.99) Superdrug (£11.99) Zooki curcumin capsules Available from Holland and Barrett (£24.99) Best turmeric capsules Price per day: £1.33 Star rating: 3.5/5 Although one of the most expensive of the products we tested, it’s backed by a 30-day money-back guarantee. Two capsules a day provide 500mg of active curcuminoids in a liposomal form that enhances their absorption. Our testers commented on the convenience, given the capsules can be taken with or without a meal. Available from: Holland and Barrett (£24.99) JS Health Turmeric+ Available from JSHealth (£24.99) Best turmeric tablets Price per day: 83p Star rating: 3.5/5 These easy to swallow, film-coated tablets had no after-taste and supplied turmeric extract as curcumin C3 complex, a well-studied form of active curcuminoids. Available from: JSHealth (£24.99) BetterYou Turmeric 1300mg daily oral spray Available from Amazon (£11.94) Best pill-free turmeric Price per day: 76p Star rating: 3.5/5 This formulation supplies turmeric extract equivalent to 1300mg of the root, with 27mg of active curcuminoids. Our testers were unsure about the strong orange taste and found the four recommended sprays a bit of a challenge, but they agreed that the product offers a convenient, pill-free option. Available from: Amazon (£11.94) Zooki Turmeric Tangerine (sachets) Available from Amazon (£29.99), Zooki (£59.99) Best liquid turmeric Price per day: 99p Star rating: 3.5/5 Supplied in a portable sachet, the contents of which can be consumed in a multitude of ways, making this a convenient alternative to tablets or capsules. Our testers found the tangerine flavour quite intense, preferring to add to a porridge or a smoothie, rather than taking direct from the sachet. In liposomal form, each sachet provides 750mg of active curcuminoids. Available from: Amazon (£29.99) Zooki (£59.99) What is turmeric? A popular spice derived from the roots of a plant from the ginger family (Curcumin longa), turmeric has an intense yellow colour and a distinct flavour. The main active components are called curcuminoids, of which curcumin is the most potent, this plant compound has a long history of use for therapeutic purposes but is present in very small amounts in the natural turmeric root (about 3-5 per cent). How much turmeric do you need? There is no standard or recommended dose of turmeric that should be taken each day. What should I look for on the label? Supplements may contain different forms of turmeric and you are likely to see any one of the following listed: turmeric powder organic turmeric turmeric extract Ideally, choose a product that contains ‘turmeric extract’, this form of turmeric is said to be more potent than regular or organic turmeric and is less likely to contain contaminants. Good quality products should also state the percentage of curcuminoids (active constituents) per dose, the best products contain up to 95 per cent. The formulation may also combine these active constituents with ingredients that aid their absorption. Examples include ginger (as gingerol), black pepper (as piperine) as well as fats such as coconut oil. How to use turmeric supplements safely When taken by mouth turmeric and curcumin are generally considered safe in the short term. However, recent reports suggest that the use of modified products that are designed to enhance our uptake of the purified extract may be linked to liver injury. It is likely there is a genetic component that may make some people more likely to experience this outcome. Restricting use for a set period and choosing a supplement with a moderate, rather than a high dose may be appropriate, and as always, discuss any new supplement regime with your GP. Who might benefit from using a turmeric supplement? Those with joint pain, arthritis, fibromyalgia or any similar inflammatory condition and if you are concerned about cognitive function. If you have been diagnosed with one of these conditions speak with your GP about the suitability of turmeric supplementation for your specific circumstances. Who shouldn’t take turmeric supplements? For the majority of us, turmeric is a safe option in the short term, however, there are some circumstances where caution may be needed. These include, but are not limited to: If you’re pregnant or breastfeeding, you should avoid taking therapeutic doses If you have iron deficiency anaemia If you suffer from gallstones, bile duct obstruction or liver disease, you should be aware that turmeric increases bile secretion If you’re taking prescribed medication, you should refer to your GP or pharmacist for guidance. Those taking blood thinners, diabetes medication or proton pump inhibitors (PPIs) such as omeprazole for acid reflux, should take particular care with turmeric. Is it possible to take too much turmeric? Typically supplements provide 500-2000mg – but check the label to see if this is in the form of ‘turmeric’ or the more active ‘curcuminoids’. The amount appropriate to you will depend on the symptoms you are hoping to manage and your personal circumstances. Taking large amounts consistently over a long period of time may cause stomach upset and in extreme cases ulcers and liver injury. How to choose a turmeric supplement Source wisely – buy from a reputable company. Check the product delivers an effective, but not excessively high dose. Check the product carries a batch number and expiry date. Choose a formulation suitable for your age and gender. Take only as directed on the label and for a scheduled period of time. This supplement is not recommended at high doses or for use over an extended period of time. Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best sleep supplements Best vitamin C supplements Best biotin supplements Related content What is vitamin B12 good for? Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.