Best running socks 2026 for training, trails and long-distance runs, tried and tested
From anti blister and breathable designs to cushioned and compression styles, these are the best running socks we tested for road running, indoor sprints and marathon training
A good pair of running socks might not seem like a big deal, but it starts to matter once the miles add up. Much like the small kit choices around them, from running belts and bottles to backpacks and hydration vests. Whether it’s a quick lunchtime run, building towards a half marathon or heading out on muddy trails, the right socks help keep your feet comfortable and supported. Poorly designed socks can trap sweat, slip down inside your shoes or rub in the wrong places, which quickly leads to blisters. The best running socks stay put, manage moisture and add cushioning where it counts, keeping your feet dry and comfortable on longer runs. To find the best options for different runners and budgets, we tested a wide range across road runs, longer sessions and everyday mileage. Lightweight ankle socks suited to warm runs and cushioned crew styles for longer miles were all tested thoroughly, with comfort, durability and performance in focus. Brands including Sealskinz, STOX, Gymshark and a few smaller specialist names were among those put through rigorous testing. Best running socks at a glance JUMP TO REVIEWS Best running socks for durability: Falke RU4 Ergonomic Cushioned Crew Running Socks, £26.99 Best eco-conscious running socks: Monkey Sox Ultra Hex Sports Socks, £18 Best anti-slip running socks: Gymshark Running Elite Crew Sock, £20 Best value running socks: Puresport Performance Running Socks Neon Pink, £12 Best ankle running socks: Lululemon Power Stride Ankle Socks 3 Pack, £48 Best running socks for half marathon: New Balance Pro Run Crew Socks, £15 Best budget running socks: Kiprun Run500 Thick Mid Calf Running Socks, £6.99 Best compression running socks: STOX Energy Socks Running Compression Socks, £44.99 Best waterproof running socks: Sealskinz Holverstone Waterproof Running Socks, £27.89 Best affordable compression running socks: Reebok Technical Recycled Long Compression Running Socks, £19.99 Best running socks for warm days: Oner Active Crew Running Socks, £10 Best breathable running socks: MP Move Club Running Socks, £16.99 Best running socks for visibility: Proviz Classic Airfoot Short Running Socks, £8.99 Best lightweight running socks: Enertor Energy Run Ultralight Running Socks, £13.99 Jump to section: Best running socks to buy 2026 How should running socks fit? What type of socks are best for running? What are anti-blister running socks? What material is best for running socks? How we tested running socks As a qualified fitness coach, health and fitness journalist and pro-level athlete, most of my training focuses on shorter runs and high-intensity sessions where comfortable running socks are essential. The Good Food team testing these socks have a mix of experience from casual joggers to those training for 10Ks and marathons, so we could see how each pair performed across different distances. Each pair on a mix of runs, including shorter sessions, steady jogs and longer efforts to see how they felt over time and whether they stayed comfortable. We focused on comfort and fit first, looking at whether the socks stayed in place, if there was any slipping or bunching and how the toe seams and arch support felt. Breathability was also important. We looked at how well they managed moisture, how quickly they dried and whether they stayed comfortable in different conditions. Durability was another key factor. Each pair was worn and washed multiple times to see how well they held their shape and whether there were signs of wear, especially around the heel and toe. Finally, we compared performance against price to see which socks are worth the price tag. Best running socks to buy 2026 Falke RU4 Ergonomic Cushioned Crew Running Socks Available from Sock Shop (£26.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/Falke-RU4-Ergonomic-Cushioned-Crew-Running-Socks-on-a-white-background-with-a-gold-round-Good-Food-rating-badge--4411de5.png" width="1920" height="1080" alt="Falke RU4 Ergonomic Cushioned Crew Running Socks on a white background with a gold round Good Food rating badge" title="Falke RU4 Ergonomic Cushioned Crew Running Socks" /> Best running socks for durability Pros: Exceptional long term durability Very comfortable and secure fit Breathable with good airflow Cons: Expensive Some may find ankle elastic firm Cotton blend less technical than synthetics Star rating: 5/5 These Falke running socks are a premium option for runners who want something that will last. The fit is excellent, with an anatomical left and right design that keeps them secure without slipping or bunching. They feel comfortable straight away, with cushioning around the heel, toe and underfoot that adds protection without feeling bulky. The toe box is well-padded, seams are smooth, and comfort holds up well on longer runs. They were worn on an outdoor run along the Tamsin Trail (11km) in London’s Richmond Park on a cold day, where they felt warm without overheating. Breathability is strong thanks to built-in air channels that improve airflow. The cotton blend isn’t as effective at wicking as more technical fabrics, but in practice this wasn’t a major issue. My feet stayed comfortable, though they felt slightly damp by the end of the run. Durability is a standout. After repeated washing and several runs including the 11km trail, they’ve held their shape well, with reinforced heel and toe areas helping them feel supportive over time. Available from: Sock Shop (£26.99) Monkey Sox Ultra Hex Sports Socks Available from Monkey Sox (£18) Best eco-conscious running socks Pros: Very comfortable cushioned feel Seamless toe reduces friction Breathable mesh upper Cons: Not the lightest option for speed sessions Bold design not for all runners Star rating: 5/5 These Monkey Sox are a strong option if comfort is your priority, especially for shorter to mid-distance runs. One of the Good Food team, currently training for a marathon, wore them across recovery runs and a longer 19K effort. She found them comfortable straight away, with a secure fit that stayed in place and offered good support around the ankle. The cushioned toe and seamless design helped prevent rubbing, and they felt soft and premium on foot. Breathability and temperature control were good, even for a runner who tends to overheat, though they felt slightly heavy and airflow could be better. On longer runs, the thinner sole became more noticeable. For shorter runs, though, they remained comfortable and supportive throughout. They hold their shape well after washing and dry quickly. The bold design stands out, and they are made in Portugal using recycled fibres, with part of profits going to MS charities. Available from: Monkey Sox (£18) Gymshark Running Elite Crew Sock Available from Gymshark (£20) Best anti-slip running socks Pros: Excellent breathable feel Comfortable and supportive fit Good cushioning in key zones Cons: Expensive for a single pair Crew height will not suit everyone Star rating: 4.5/5 I tested these on both treadmill sessions and outdoor runs, where they felt comfortable and stayed firmly in place throughout. The shaped toe and built-in arch support create a close fit without feeling tight, and they didn’t slip or bunch up mid-run. The crew height adds a more locked-in feel around the ankle, though it won’t suit everyone. Breathability is a standout. The knit allows good airflow and manages sweat well, so feet stayed cool even during faster efforts. They also dried quickly after runs. Cushioning is focused on the heel, toe and underfoot, which helps soften impact on harder surfaces without making the sock feel thick. This added comfort on longer runs and helped reduce rubbing in key areas. They’ve held their shape well after washing, and reflective detailing is a useful extra for low-light runs. Available from: Gymshark (£20) Puresport Performance Running Socks Available from Amazon (£12) Best value running socks Pros: Excellent comfort and secure fit No blisters during testing Lightweight and breathable feel Cons: Compression could be stronger Material slightly thin for those wanting more cushioning Star rating: 4.5/5 These are a strong option if you want something comfortable and reliable without spending much. The fabric feels soft against the skin and sizing is true to size, with a secure fit that stays in place. Across runs ranging from short treadmill sprints to outdoor sessions at Finsbury Park, north London of around 8km to 10km, there was no slipping or bunching, and the toe seams stayed comfortable throughout. The cuff feels secure without digging in. The lightweight fabric helps keep feet cool, and moisture-wicking fibres manage sweat well, drying quickly after runs. Cushioning is minimal, which helps breathability but gives a thinner feel underfoot. Compression is also light which, while not a performance issue, is worth noting if you prefer a more locked-in, supportive feel. Durability is solid for the price, holding shape after washing, with reinforced heel and toe areas adding extra structure. Available from: Amazon (£12) Lululemon Power Stride Ankle Socks 3 Pack Available from Lululemon (£48) Best ankle running socks Pros: Excellent fit and comfort Soft breathable fabric Secure locked-in fit Cons: Expensive upfront cost No recycled materials stated Star rating: 4.5/5 These Lululemon socks are a reliable option for everyday running and gym sessions, with a close, secure fit that works well across different types of training. I wore them for HYROX-style sessions indoors at the gym and track runs in Finsbury Park, north London. Foot movement on the treadmill or track can sometimes cause rubbing, but they stayed firmly in place throughout. The anatomical left and right shape and 360-degree arch support give a locked-in feel, with no slipping or bunching. The seamless toe and balanced cuff add to the comfort. Breathability is strong, with mesh ventilation helping keep feet cool during higher intensity efforts. They manage moisture well and stay comfortable, even during longer sessions. The secure fit and targeted cushioning help reduce friction, which makes a noticeable difference on the treadmill. They hold their shape well after washing, maintaining stretch and structure over time. The build feels durable and premium, and the three-pack makes them a practical option for regular training. Available from: Lululemon (£48) New Balance Pro Run Crew Socks Available from New Balance (£15) Best running socks for longer runs Pros: Very lightweight and breathable Secure left and right specific fit Comfortable with good midfoot hold Cons: Thin feel will not suit runners who want plush cushioning Crew height will not suit everyone Star rating: 4.5/5 These New Balance socks are a quality lightweight option that still offer good support. Tested on a 15km mixed-terrain run through west London and Wimbledon Park, they felt comfortable from the start. The true-to-size fit, with left/right shaping, stays secure without slipping or bunching, and the crew height sits snugly at the ankle. Breathability is a highlight, thanks to the thin, moisture-wicking fabric that keeps feet dry and comfortable in varying conditions. They also dry quickly and minimise friction, with no rubbing or hotspots. Despite their light feel, they hold their shape well after washing, and reflective details add extra visibility in low light. Available from: New Balance (£15) Kiprun Run500 Thick Mid Calf Running Socks 2 Pack Available from Kiprun (£6.99) Best budget running socks Pros: Excellent value for money Comes as a two-pack No blisters during testing Cons: Cuff can feel tight for some Not the most breathable in hot weather Slightly snug fit for some runners Star rating: 4.5/5 The Kiprun two-pack socks are a practical choice if you’re looking for comfort without spending much. On test runs of around 5km, they felt soft and comfortable straight away, with no noticeable seams or irritation. The fit is slightly snug but secure, hugging the foot without feeling restrictive, and they stayed in place with no slipping or bunching. The cushioning adds protection underfoot, helping reduce friction and improve comfort. Blister protection was strong, even for a tester who usually gets hotspots. They are breathable enough for steady runs, with ventilation zones aiding airflow, though they feel slightly warmer than thinner socks. But as the product is described as ‘thick’, it was expected during testing. So these might be best for cooler temperatures or those who prefer the extra cushioning. Moisture management is reliable, and the temperature stayed consistent. They also held up well beyond running, staying comfortable when worn all day and leaving no pressure marks. After washing, they keep their shape and stretch. The cuff can feel slightly firm, but overall the build feels durable for the price. Available from: Kiprun (£6.99) STOX Energy Socks Running Compression Socks Available from Amazon (£44.99) Best compression running socks Pros: Excellent compression support Secure fit that does not slip down Cons: Expensive Can be difficult to put on Less cushioning than traditional socks Star rating: 4.5/5 I used these STOX running socks on a longer 11km trail through Richmond Park, where the firm compression felt noticeable straight away. It runs through the calf and arch, giving a supported feel that helps reduce muscle movement as you go. They take a bit of effort to get on, especially for larger calves like mine, but once in place they stay put with no slipping or bunching. On the run, they felt secure and stable, particularly over longer distances. The thinner fabric gives a close feel inside the shoe, though there’s less cushioning underfoot compared to standard running socks. The seamless toe helps avoid irritation, and I didn’t notice any rubbing or hotspots. After longer runs where my calves felt tender, the compression took some of the heaviness out of tired legs, but the effect was subtle rather than a dramatic recovery boost. That makes the higher price harder to justify unless you specifically want compression support over cushioning or everyday comfort. They’re also breathable, keeping feet dry without overheating, and have held their shape well after washing. Available from: Amazon (£44.99) Sealskinz Holverstone Waterproof Ankle Length Running Socks Available from Amazon (£27.89) Best waterproof running socks Pros: Comfortable with secure fit Good for wet and trail conditions Cons: Thicker than standard running socks Can feel warm on milder runs Expensive compared to standard socks Star rating: 4.5/5 These Sealskinz socks are a strong option for wet-weather running, particularly in colder conditions. On runs of around 5K, they were comfortable from the start and easy to forget about once on. The fit is snug without feeling restrictive, staying securely in place with no slipping or need for adjustment. They also sit slightly higher than expected for an ankle sock, though this did not cause any issues during the run. They feel soft and cushioned, with a smooth lining and no noticeable seams, which helps prevent irritation. Even for our Good Food tester, who is prone to blisters, there were no hotspots or rubbing. They do run warm, so are better suited to winter, but moisture-wicking performance is good and our tester’s feet never felt overly sweaty. The thicker construction feels premium and durable. After a couple of washes they held their shape well, with no change in fit. These are best saved for wet or cold runs rather than everyday training. Available from: Amazon (£27.89) Reebok Technical Recycled Long Compression Running Socks Available from Sock Shop (£19.99) Best affordable compression running socks Pros: Strong compression support Good cushioning underfoot Breathable mesh panels Cons: Not as technical as premium compression brands Long length may not suit all runners Moderate drying speed Star rating: 4/5 I tested these Reebok compression socks on a relaxed 6km jog back home from work and found that they strike a good balance between support and comfort. The compression through the calf is noticeable without feeling overly tight, and once they’re on they stay put with no slipping. The anatomical left and right shape helps them sit neatly on the foot, while the cushioned sole adds a bit of protection on longer efforts. Breathability is decent for a compression sock. Mesh panels allow some airflow and they manage sweat well enough to keep feet dry, though they are not the quickest to dry after washing. The smooth seams and cushioning help reduce friction, and I didn’t notice any rubbing or irritation while running. After several washes they have kept their shape and compression well, with no obvious wear. They also use 94 per cent recycled polyamide, which is a nice touch. The longer length will not suit everyone, but they offer solid compression support without the price tag of more specialist brands. Available from: Sock Shop (£19.99) Oner Active Crew Running Socks Available from Oner Active (£10) Best running socks for warm days Pros: Affordable price point Breathable and moisture-wicking Comfortable with good fit Cons: Less cushioning than premium socks Compression is subtle rather than strong Limited size range Star rating: 4/5 One of the Good Food team tested these Oner Active socks while marathon training, using them across recovery, tempo and long runs up to 25K. On easier runs they were a standout. The lightweight fabric kept feet cool and comfortable, even for a runner who tends to overheat, and the cushioning around the arch and toes added support without feeling bulky. They performed especially well on warmer runs, with excellent breathability and moisture control that kept feet feeling fresh. Even during a rainy run, they stayed comfortable and did not feel heavy or soggy. The fit is slightly snug, particularly for runners at the top of the size range, and the crew length took some getting used to. During faster tempo sessions the cuff occasionally slipped slightly down the calf, but it didn’t cause any rubbing or distraction. The foot stayed secure throughout, with no bunching or hotspots. They washed well and dried quickly, keeping their shape and freshness. They may look fairly simple, but for lightweight summer training, they are dependable and comfortable. Available from: Oner Active (£10) MP Move Club Running Socks Available from Myprotein (£18) Best breathable running socks Pros: Good value pack Comfortable cushioning and fit Breathable mesh construction Cons: Less premium feel than specialist brands Limited technical fabric detail Not designed for elite performance running Star rating: 4/5 Not only is Myprotein well known for fuelling professional athletes with supplements, but the brand also has a solid range of activewear, including these running socks. I tested them during HIIT-style training sessions on an outdoor track, where comfort is important during repeated sprinting drills. They fit true to size, with a ribbed arch band that keeps them secure without slipping or bunching. Cushioning through the heel, toe and footbed adds comfort during repeated runs and drills, and the overall fit stays consistent throughout the session. Breathability is good, with mesh panels helping airflow and keeping feet reasonably cool during training. Moisture management is reliable, so they stay comfortable even through longer workouts. The cushioning and secure fit help reduce friction, which is useful when doing repeated running intervals. They hold their shape well after washing, with reinforced heel and toe areas adding durability. They work well for everyday training, though they do not feel quite as technical as some specialist running brands. Available from: Myprotein (£18) Proviz Classic Airfoot Short Running Socks Available from Proviz (£8.99) Best running socks for visibility Pros: Excellent visibility with reflective yarn Lightweight and breathable Good moisture management Cons: Minimal cushioning Can feel thin underfoot Not ideal for those wanting plush comfort Star rating: 4/5 These Proviz socks are a good option if visibility is a priority, particularly for early morning or evening runs. During an evening 6km jog back home from work, the reflective cuff stood out well in low light, adding a bit of extra safety without affecting comfort. They feel lightweight on the foot and fit true to size, with arch bands that help keep them secure without slipping or bunching. They perform best in warmer conditions. The breathable fabric and air vent channels allow good airflow, while moisture-wicking fibres manage sweat well and dry quickly. They feel light and unobtrusive on the run, though the thinner construction means less cushioning underfoot, which may not suit everyone on longer distances. Comfort remains consistent on short to mid-distance runs, with smooth external seams helping reduce friction and irritation. The fit sits just above the ankle, and the cuff stays in place without feeling tight. They also hold their shape well after washing and come with recyclable packaging and carbon-neutral shipping. Available from: Proviz (£8.99) Enertor Energy Run Ultralight Running Socks Available from Amazon (£13.99) Best lightweight running socks Pros: Very lightweight design Breathable and well ventilated Good moisture management Cons: Very thin cushioning Not suitable for those wanting plush comfort Star rating: 3.5/5 These Enertor socks have a lightweight, minimal feel. I wore them on a 4km jog through city pavements on a cool afternoon, where the thin construction felt comfortable without adding bulk. They fit true to size, with a light cuff that sits around the ankle without digging in, and the smooth finish helped avoid irritation. Breathability is a clear strength. The ventilated design allows plenty of airflow, helping keep feet cool, while moisture-wicking fibres manage sweat and dry quickly. Temperature regulation is excellent in warmer weather, and antimicrobial yarn helps reduce odour over repeated use. Anti-blister features, yarn material and a lip design, help reduce friction, though the lower grip inside the shoe can make them feel slightly slippery depending on your footwear. The minimal cushioning will not suit everyone, especially on longer runs, but it does create a close connection with the shoe. Despite the thin fabric, they hold their shape well after washing. Available from: Amazon (£13.99) How should running socks fit? Running socks should feel snug but comfortable. They should sit securely on the foot without slipping down into your shoe or bunching around the arch or heel. A good pair of running socks will usually include features such as arch support zones and elastic cuffs that help keep the sock in place while you run. Toe seams should feel smooth and unobtrusive, especially if you plan to run longer distances. Many runners prefer ankle running socks for warm weather and races, while crew running socks can offer extra protection during trail running or colder months. What type of socks are best for running? The best type of socks for running are designed specifically for running rather than everyday sports use. Good running socks typically include: Breathable fabrics Moisture wicking materials Targeted cushioning Reinforced heels and toes Seamless or low friction toe seams Lightweight running socks are often preferred for races and faster training runs, while cushioned running socks can provide extra comfort during long distance running. Some runners also choose compression socks for running to help support muscles during longer sessions. What are anti blister running socks? Anti blister running socks are designed to reduce friction between the sock, foot and running shoe. Blisters are usually caused by repeated rubbing combined with moisture from sweat. Anti blister socks often include: Seamless toe construction Moisture wicking fabrics Extra cushioning in high friction areas Double layer fabric technology These features help keep feet dry and reduce rubbing, which can be especially helpful during marathon training, trail running or ultra running. What material is best for running socks? The best running socks are usually made from synthetic performance fabrics such as polyester, nylon and elastane. These materials are lightweight, breathable and very effective at wicking sweat away from the skin. Merino wool running socks are also popular, particularly for colder weather. Merino wool helps regulate temperature and naturally resists odours, making it a great choice for winter running or trail runs. Many modern running socks also use specialist fibres such as Coolmax to improve airflow and moisture management. Cotton socks are generally not recommended for running because they absorb moisture and can stay damp, increasing the risk of blisters. Related content What to eat during your run Common running mistakes you should avoid What to eat when running a marathon 8 things I wish I'd known before running a marathon Marathon nutrition What to eat before a run What to eat when training for a marathon 10 foods that runners should avoid How to run faster Vegan marathon meal plan Related reviews Best supplements for runners Best pre-workout supplements Best joints supplements Best creatine supplements Best collagen supplements Best supplements for muscle growth Best electrolytes
Best running backpacks 2026 for commuting, trails and long-distance runs, tried and tested
In this guide, you’ll find a selection of lightweight running backpacks alongside larger packs suited to everything from commuting to trail runs
Whether you're running to work, heading out for a long trail run or squeezing in a training session before the day starts, a good running backpack can make life much easier. It gives you somewhere secure to carry the things you really need on a run, whether that’s water, a jacket, snacks or even a laptop for the commute. That said, not every backpack is comfortable to run with. Some feel too bulky once you start moving, others bounce around or leave your back feeling sweaty after a few kilometres. The best running backpacks sit close to the body, stay put as you run and make it easy to grab essentials without stopping. The selection includes a mix of lightweight trail packs, hydration backpacks with space for water bladders and larger options suited to commuting. We’ve tested a range of brands including Montane and Kiprun, alongside performance-focused labels like Stolt and Built For Athletes, covering everything from minimalist racing bags to more spacious everyday running backpacks. Best running backpacks at a glance JUMP TO REVIEWS Best lightweight running backpack: Stolt Athlete Ultralight 12L Hydration Running Backpack, £149 Best premium trail running backpack: Silva Strive Mountain Pack, £98.90 Best ultralight running backpack: OMM Ultra 12 Running Backpack, £58.49 Best 10L running backpack: Lululemon All Sport Backpack 10L, £88 Best reflective running backpack: Proviz Reflect360 Tour Backpack, £44.99 Best running hydration backpack: Kiprun 500 5L Unisex Trail Running Bag, £34.99 Best chest running backpack: Built For Athletes Running Rig Chest Pack, £49.99 Best trail running backpack: Montane Trailblazer LT 20L Backpack, £95 Best value running backpack: OEX Cactus 10L Daysack, £45 Best minimalist running backpack: New Balance 4L Running Backpack, £60 Best hybrid hiking-running backpack: Thule AllTrail Hydration Pack 10L, £100 Best gym-to-run running backpack: Gymshark Running Backpack, £56 Jump to section: Best running backpacks to buy 2026 What is the best running backpack? How should a running backpack fit? How we tested running backpacks Running backpacks need to feel secure, comfortable and practical while you move. To find the best running backpacks, we tested a range of packs across different types of runs as well as everyday use. As a health and fitness journalist and Hyrox athlete, my own training mostly involves shorter, high intensity runs where a lightweight backpack is useful for carrying hydration, a phone or spare layers. The wider Good Food team who helped test the packs includes runners training for 10Ks, half marathons and trail runs, along with those who use running backpacks for commuting. This helped us see how each pack performed across different distances and loads. Comfort and fit were key during testing. We assessed how adjustable the straps were, how stable the backpack felt while running and whether the weight was distributed evenly across the torso. We also considered breathability through the back panel and whether any areas caused rubbing or discomfort on longer runs. We also looked at how practical the storage was. Each backpack was packed with common running essentials such as hydration flasks or bladders, phones, keys, gels and spare layers to see how well the compartments worked and whether items could be reached easily during a run. Material quality and durability were assessed throughout testing. We paid attention to the strength of fabrics, stitching and zips, as well as how well the materials handled sweat, light rain and repeated use. Additional features such as reflective details, hydration compatibility and overall design were also taken into account. Best running backpacks to buy 2026 Stolt Athlete Ultralight 12L Hydration Running Backpack Available from Stolt (£149) Best running backpack for commuting Pros: Highly versatile for running and commuting Includes two soft flasks Excellent pocket organisation Lightweight for its size (420g) Cons: Expensive compared to basic packs Larger than race-focused bags Star rating: 5/5 Tested on a 6K run into the office carrying a laptop, clothes and the included flasks, this pack handled the load without shifting or digging in. The structured fit and adjustable straps spread weight evenly across the torso, with no noticeable chafing around the shoulders or neck. Storage is the standout. The roll-top design expands depending on what you’re carrying, and the front and side pockets are easy to reach on the move. The front flask pockets are particularly useful for quick access. The fabric feels tough and holds its shape well, with a water-repellent finish that coped with light rain. It’s more than you need for short runs, but a strong choice if you’re combining running with commuting, like I often do. Available from: Stolt (£149) Silva Strive Mountain Pack Available from Amazon (£98.90) Best premium trail running bag Pros: Excellent bounce-free fit Large adjustable capacity Highly organised with 11 pockets Strong weight distribution Cons: Not fully waterproof Premium price Flasks and bladder not included Star rating: 5/5 This backpack was tested on a drizzly morning during a longer trail run in London’s Richmond Park. Carrying layers, food and water, the pack stayed stable even when fully loaded. The harness wraps around the torso, with adjustable chest straps that help distribute weight evenly, so it doesn’t pull on the shoulders or shift on uneven ground. Storage is a highlight, with multiple front and side pockets that are easy to reach, plus an expandable main compartment for bulkier kit. Everything stays organised without needing to stop. The fabric handles light rain well, though it doesn’t appear to be fully waterproof. However, it is hard to judge this as my testing took place during light rainfall. It’s best suited to ultra distances or mountain days where you need capacity without sacrificing stability. Available from: Amazon (£98.90) OMM Ultra 12 Running Backpack Available from Sport Shoes (£58.49) Best ultralight running bag Pros: Very lightweight (270g to 285g) Stable, body-hugging fit Good hydration compatibility Strong value at current price Cons: Not fully waterproof Limited load range No dedicated pole system Star rating: 5/5 Tested on the Tamsin Trail in Richmond Park, carrying water, a waterproof layer, snacks and essentials like a phone and keys, this pack sits close to the body and stays stable, even when running on uneven ground. The harness keeps everything tight to the torso, reducing movement over the 11km distance. There’s enough space for layers, food and hydration, with room for a bladder and side pockets for bottles. Front pockets are easy to reach while running. The fabric feels light but holds up well, drying quickly after use. It’s not waterproof, so you’ll need extra protection in heavy rain. Best suited to race days or long training runs where weight matters. Available from: Sport Shoes (£58.49) Lululemon All Sport Backpack 10L Available from Lululemon (£88) Best 10L running backpack Pros: Lightweight and versatile Good adjustability and secure fit Hydration compatible Reflective safety details Cons: Not fully waterproof Premium price for size Limited capacity for long runs Star rating: 4.5/5 Tested on a rainy 5K run and a short commute through London’s busy streets carrying a change of clothes, this pack stayed stable with no noticeable bounce. The sternum strap and compression system help keep everything close to the body, while the padded back panel adds comfort over longer wear. Storage is well organised for its size, with space for essentials and a hydration sleeve. Side pockets hold bottles, though space fills quickly if you’re carrying more. The fabric feels durable and handles light rain, but it’s not fully waterproof. A good fit for shorter runs or everyday use where you want something compact but practical. Available from: Lululemon (£88) Proviz Reflect360 Tour Backpack Available from Proviz (£44.99) Best reflective running backpack Pros: Outstanding reflectivity for safety Includes waterproof rain cover Highly durable construction Excellent storage options Cons: Not fully waterproof without cover Can feel bulky for running Straps can feel firm when fully loaded Star rating: 4.5/5 Tested on a dark 6K evening run through Finsbury Park in London and a short commute to a friend’s house, this pack stands out immediately when light hits it. Under streetlights and car headlights, it becomes highly visible, which makes a noticeable difference in low-light conditions. The 20L capacity is generous, with enough space for clothing and daily essentials. Once adjusted, the chest and waist straps keep the load stable, although it feels bulkier than smaller running packs. Storage is well organised, with multiple compartments that are easy to access. The fabric handles light rain, and the included cover adds proper protection in heavier conditions. Best suited to commuting or winter running rather than fast sessions. Available from: Proviz (£44.99) Kiprun 500 5L Unisex Trail Running Bag Available from Decathlon (£34.99) Best running hydration backpack Pros: Excellent value including 1L bladder Lightweight and stable for the price Accessible pockets and easy adjustment Good front and rear storage Cons: One-size fit won’t suit everyone Bladder can have a plastic taste initially Front flask setup is limited to smaller bottles Star rating: 4.5/5 Tested on a 5K and a longer leisurely 10K through London’s Hyde Park with a friend, this backpack offers a lot for the price. The included 1L bladder provided enough water for both runs, and the straps stayed stable with only slight movement as the bladder emptied. The fit is adjusted using chest and side straps, which helps keep it close to the body. Storage is strong, with multiple pockets for a phone, gels and layers. Front pockets work for smaller flasks, though they are less refined than more expensive backpacks. The fabric feels light and dries quickly. The bladder needs a few uses to lose the initial taste. Best suited to training runs and everyday use where value matters. Available from: Decathlon (£34.99) Built For Athletes Running Rig Chest Pack Available from Built For Athletes (£49.99) Best chest running pack alternative Pros: Secure chest-mounted design Excellent stability with no bounce High quality YKK zips Durable reinforced construction Cons: Not a traditional running pack Limited total capacity Can feel bulky on the chest Star rating: 4.5/5 Tested on a couple of 5K runs while commuting on dry evenings, this setup keeps everything at the front, which makes it easy to reach items while running. Once adjusted, it stays completely stable with no bounce. The compartments are structured, so items do not move around, and the zips feel solid. Storage is limited, but there is enough space for essentials like a phone, keys and a few small extras. Because it sits on the chest, it can feel warmer than a running hydration vest, especially as the run goes on. Best suited to short to mid-distance runs if you prefer not to use a bag that sits on the back. Available from: Built For Athletes (£49.99) Montane Trailblazer LT 20L Backpack Available from Montane (£95) Best trail running backpack Pros: Very lightweight for a 20L pack Comfortable body-hugging fit Fully taped waterproof construction Strong side pocket storage Cons: Chest straps can detach too easily Pole carry system is fiddly in use Front pockets not ideal for soft flasks Star rating: 4/5 Tested on a 7km off-road run in wet conditions, this pack handled rain well thanks to its fully taped construction. It sits close to the body, which helps reduce movement when carrying layers and essentials over uneven ground. Side pockets are the most useful for bottles, while the front storage works better for smaller items. Access is straightforward once moving, though some features, including the chest straps and pole carry, feel less secure than expected. The fabric is light and dries quickly after use. Best suited to longer trail runs or fastpacking where low weight and weather protection matter most. Available from: Montane (£95) OEX Cactus 10L Daysack Available from Go Outdoors (£45) Best value running backpack Pros: Often discounted Includes 2L hydration bladder Lightweight and simple Adjustable straps for fit Cons: Limited technical features Basic pocket layout Not highly breathable Star rating: 4/5 Tested on a short trail run and a 6K commute to a friend’s house in London, this bag covers the basics without complication. The included 2L bladder provides enough water for longer efforts without needing to carry extra bottles. The fit is simple, with chest and waist straps helping keep it stable. Storage is limited to a main compartment and front bungee, which works but lacks the organisation of more technical packs. While the backpack is worth £45, there are often discounts on the bag depending on retailer’s member deals, so it can drop as low as £18 via websites like Go Adventure. The fabric feels durable for the price, though airflow is more limited, so it can feel warmer over time. Best suited to shorter runs, hikes or occasional use where simplicity and value matter most. Available from: Go Outdoors (£45) New Balance 4L Running Backpack Available from Amazon (£60) Best minimalist running backpack Pros: Lightweight, compact design Hydration compatible Adjustable secure fit Durable construction Cons: Limited storage capacity Basic pocket organisation Lacks advanced ventilation Pricey for size Star rating: 4/5 Tested on a 5K through west London’s Wimbledon Park on a mild morning and a 7K jog to the office, this pack keeps things simple. The 4L capacity is enough for water and a few essentials, and once adjusted it sits close to the body with minimal bounce. Storage is straightforward, with just enough room but no real separation between items. It works fine for short runs, though it lacks the organisation of larger packs. The fabric feels durable and holds its shape, but airflow is limited, so it can feel warmer over time. Best suited to short runs or casual use where you want something compact without extra features. Available from: Amazon (£60) Thule AllTrail Hydration Pack 10L Available from Go Outdoors (£100) Best hybrid hiking-running backpack Pros: Versatile for running, hiking and commuting Magnetic hydration hose system Good storage layout Detachable waist strap Cons: Not fully waterproof Heavier than running-specific packs Feels bulkier at faster pace Star rating: 4/5 Tested on a 6K run returning from the office and a longer weekend walk with a friend, this pack works best at an easy pace. The 10L capacity gives enough space for layers and water, making it useful beyond just running. The magnetic hose system is the standout feature, snapping back into place after drinking so it does not swing around. The pack feels comfortable, though heavier than more minimal options. Storage is well organised with easy-access pockets. It is more of a crossover option, suited to mixed use rather than faster runs or racing. Available from: Go Outdoors (£100) Gymshark Running Backpack Available from Gymshark (£56) Best gym-to-run backpack Pros: Lightweight and simple design Adjustable straps with removable waist strap Hydration compatible Quick-access front and strap pockets Cons: Limited technical features No waterproofing Basic storage layout Stability depends on load Star rating: 4/5 Tested on a 5K jog running errands and a short lunchtime run, this bag works well for gym-to-run use. It carries a change of clothes and essentials without feeling too bulky, and the adjustable straps help keep it stable with lighter loads. The front pouch and strap pockets are easy to reach while running. Storage is simple but functional, covering the basics without much organisation. The fabric holds up well and dries reasonably quickly, though it offers little protection in rain. If you need something more breathable and better suited to longer efforts, the Salomon Pulse Running Belt is a stronger option. Available from: Gymshark (£56) What is the best running backpack? The best running backpack depends on how much you need to carry and the type of running you do. Lightweight running backpacks are often preferred for trail running or marathon training because they sit close to the body and minimise movement while running. Larger running backpacks are often used for commuting, allowing runners to carry laptops, clothing or other work essentials. Hydration running backpacks include space for water bladders or soft flasks, making them useful for longer runs where regular hydration is needed. How should a running backpack fit? A running backpack should sit snugly against the back without bouncing or shifting while you run. Most running packs include adjustable chest straps and shoulder harness systems that help distribute weight evenly across the torso. The pack should feel secure but not restrictive, allowing you to run naturally without the backpack moving excessively. Breathable back panels and lightweight fabrics can also help improve comfort, particularly during longer runs or warmer weather. Related content What to eat during your run Common running mistakes you should avoid What to eat when running a marathon 8 things I wish I'd known before running a marathon Marathon nutrition What to eat before a run What to eat when training for a marathon 10 foods that runners should avoid How to run faster Vegan marathon meal plan Related reviews Best supplements for runners Best pre-workout supplements Best joints supplements Best creatine supplements Best collagen supplements Best supplements for muscle growth Best electrolytes
The surprising signs you’re training too hard – and what I did to recover
Too much time in the gym can have some surprising side effects. Here’s how to repair your body and mind
If someone had told me a few years ago that exercising too much would show up dramatically in my hairline, skin and mental health, I doubt I would have believed them. I have always been a ‘more is more’ kind of person when it comes to exercise. An hour of morning cardio, weights at lunchtime, spin classes in the evening and hitting my step goal, all with the belief that if I was not sore or exhausted, I had not done enough. But if I had seen the outcome waiting for me, I would have stopped immediately. Alongside working full time in the media, I am a natural bodybuilder, competing in strictly drug-tested events. But it was hard not to compare my progress with ‘assisted’ athletes who compete in untested shows. I tried to keep up with impossible standards, pushing harder and resting less, until discipline eventually turned into damage. How I fell into over-training and under-fuelling Balancing a nine-to-five job with four hours of training a day meant my diet choices had to be fast and easy to repeat for consistency. Most days followed the same pattern. A post-cardio protein shake, oats with blueberries and zero per cent fat Greek yogurt, and a small protein bar as my daily ‘treat’. Main meals were chicken or lean mince with microwave rice and prepped vegetables, with the occasional calorie-counted ready meal from Field Doctor or the M&S healthy range when time ran out. Protein and carbohydrates were evenly split, fats were kept low and everything was fuelled by supplements, zero-sugar energy drinks, far too much black coffee and around six litres of water a day. On paper, aside from the copious amount of caffeine, it looked relatively clean and controlled as I worked towards my bodybuilding shows. Calories sat at around 1,800 to 2,000. While that might suit some people, it was nowhere near enough for the training volume I was clocking up. Protein intake was high, but carbohydrates and fats were too low to support recovery, hormones or basic physiological function. That mismatch showed up in my blood work. I test three times a year using Medichecks because I know I physically push my body hard. So, this is a useful indicator of when I need to take a breather or any deficiencies I need to look into. This time, results showed chronically elevated cortisol and early thyroid issues. Around the same time, I lost my period. Losing periods in this context is not a minor side effect, says Dr Jack McNamara, senior lecturer in clinical exercise physiology at the University of East London. It is a recognised clinical warning sign of relative energy deficiency in sport, known as RED-S. RED-S occurs when prolonged under-fuelling disrupts hormonal function and can affect bone health, metabolism, immunity and long-term wellbeing. At the time, I did not fully appreciate how serious that was. The early signs of damage The early warning signs were not dramatic injuries or sudden drops in performance. They were subtle. Small aches stayed longer than they should have. But caffeine powered me through weary sessions. The mentality among fellow bodybuilding athletes at the time was to put up with the short-term struggle. What caught me off guard though were the changes I could not explain as just fatigue . My hair began to thin. My skin erupted into painful breakouts. My mood became unpredictable and reactive. After months of ignoring it, I began to realise these were not separate issues. This was my body shouting out for recovery. Sign: Thinning hair The first visible sign was my hair. A friend commented on it and once I noticed, I could not unsee it. My hairline looked thinner and the shower drain filled with extra strands. What causes it: “Training does not directly cause hair loss, but chronic physical stress can push the body into survival mode,” explains Kieran Tudor, award-winning hair and scalp wellness expert. “When recovery and calories are lacking, energy is diverted towards essential systems. Hair growth is not prioritised.” Hormones also play a role. Intense, prolonged training keeps cortisol elevated. Over time, this can push more hair follicles into the shedding phase. “Hard training combined with under-fuelling depletes nutrients needed for hair structure and growth,” says nutritionist Kerry Torrens. “Key nutrients such as protein, iron, zinc, niacin and biotin come under pressure.” My blood work reflected exactly that. Chronically high cortisol, borderline thyroid markers and menstrual disruption all pointed to prolonged stress and low energy availability. How to fix the damage: When I showed my results to a GP, she suggested swapping bodybuilding for pilates. While well intentioned, the advice missed the point according to Dr McNamara. The issue was not the type of training I was doing, but the overall load and lack of recovery. I did not stop lifting weights. Instead, I pulled back on daily cardio, reduced volume and allowed proper rest days lounging in my leg compression boots, which can help support with inflammation. Diet changes mattered too. I added variety to my meals, including iron-rich leafy greens, omega-3 fats and enough carbohydrates to support recovery. Perhaps one area I had underestimated was the energy cost of building new muscle, so I re-evaluated my nutrition needs to align with my exercise goals. I also simplified my hair care routine, used silk pillowcases and invested time in scalp treatments to improve circulation. In addition, I tried the Currentbody red-light therapy hair regrowth helmet. While the evidence base is still developing and it is not a miracle cure, I found it supported regrowth alongside improved nutrition and reduced training stress. Sign: Skin breakouts My skin followed a similar pattern. Occasional breakouts turned into painful, cystic acne along my jawline and cheeks – areas that had always previously been clear. They were inflamed, persistent and resistant to quick fixes. What causes it: “Chronic physical stress disrupts hormonal signals, increases oil production and drives inflammation,” explains Dr Ahmed El Muntasar, an award-winning aesthetics doctor. “Poor sleep, heavy sweating, frequent hot showers and inadequate nutrition weaken the skin barrier, making breakouts more likely.” How to fix the damage: I focused on calming things from the inside first. That meant eliminating sugar-free energy drinks, prioritising sleep, improving hydration and reintroducing dietary fats that support skin health. I also cleaned up my supplements, switching to protein powders without fillers, artificial sweeteners or unnecessary additives. Research suggests that dairy and some highly processed foods may exacerbate acne for some by influencing insulin, IGF-1 and inflammatory responses, although evidence varies between people. I switched cheaper bulk-buy protein powder brands for organic options including The Organic Protein Co. and Organised. In my skincare routine, I used LED therapy along with polynucleotide and microneedling treatments, all aimed at stimulating cellular repair, collagen production and skin regeneration. The process was slow, expensive and required patience, but over time scarring and inflammation began to reduce. Sign: Poor mental health and mood The most unsettling change was my mood. I was not just tired. I was irritable, emotional and more anxious than usual. Small inconveniences felt overwhelming and my family joked about my short fuse. What causes it: According to Dr McNamara, this is one of the most overlooked signs of overtraining: “When training consistently outpaces recovery, stress hormones like cortisol stay elevated for longer than they should. Over time, this can disrupt the brain chemicals that regulate mood and motivation. Irritability, anxiety and emotional swings are often among the earliest signs of overtraining, and the easiest to dismiss. Most people blame a bad day on life stress, when it is actually the body telling them to pull back.” How to fix the damage: Once I recognised this, I had to rethink my relationship with training. Magnesium supplements supported relaxation and sleep. Wearing an Oura ring helped highlight just how depleted I was, although I had to be careful not to obsess over the data and instead use it as a reminder to rest and rebuild rather than push harder. Recovery Looking back, the biggest lesson is that overtraining rarely announces itself through obvious failure. It shows up in ways we dismiss as vanity issues or personality flaws. Hair that sheds more than usual, skin that refuses to settle or moods that feel off. But I now know that rest is not the enemy of progress. When I finally treated recovery with the same respect as intensity, my energy returned, hair became thicker and skin started to smooth out. Training became something I enjoyed again, rather than something I used to punish my body. Enjoyed this? Now try... How much exercise should I do each day? The best fitness trackers to buy The benefits of exercise on mental health What is the healthiest exercise? Browse our all our fitness content 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. 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Best running water bottles 2026 for every runner, tried and tested
From handheld running water bottles to soft flasks and running belts, these are the best options we tested for road runs, trail sessions and long-distance training
It’s easy to overlook hydration when you are locked in, but the right bottle can make a noticeable difference to how a session feels, especially once distance or pace starts to build. Having water within reach means you can stay focused on your run rather than planning where to stop next. The challenge is finding something that works well while you’re moving. A bottle that feels fine at a standstill can quickly become distracting if it shifts around, feels unbalanced or is awkward to drink from mid-run. The best designs feel unobtrusive and easy to use, whether you’re carrying them in your hand, a belt or a vest. We tested a range of options to find the best running water bottles for different types of runs, including handheld styles, soft flasks and hydration systems from brands such as CamelBak, Salomon, Osprey and Ultimate Performance. Each one was assessed for comfort, stability and ease of use across a mix of distances and conditions. Best running water bottles at a glance JUMP TO REVIEWS Best filtered running water bottle: LifeStraw Peak Series Collapsible Squeeze Bottle,£45 Best handheld running water bottle: CamelBak Quick Grip Chill Handheld 620ml, £33.74 Best soft flask for running: On Soft Flask 500ml, £22 Best handheld running bottle for short runs: Osprey Duro Dyna Handheld 360ml, £28 Best water bottle for treadmill runs: Lululemon Back to Life Clear Bottle Straw Lid, £35 Best water bottle for post-run hydration: Thermos Icon Series Bottle with Straw and Lid, £21 Best budget soft water bottle for running: Myprotein Soft Running Bottle 500ml, £12 Best insulated running water bottle: Gymshark Run Club Graphic Metal 1L Straw Bottle, £35 Best foldable water bottle for running: Puresport Soft Flask 250ml, £15 Best lightweight running water bottle: Kiprun Running Flexible 250ml Water Bottle, £9.99 Best trail running water bottle: Silva Soft Flask 500ml, £15 Best eco friendly running water bottle: Ultimate Performance Eco Bottle 580ml, £10 Best water bottle for running vest: Salomon Soft Reservoir 1.5L, £35 Best running water bottle belt: New Balance Performance Bottle Waist Belt, £40 Best hydration pack for running: Vango Hydration Pack 2L, £22 Jump to section: Best running water bottles to buy 2026 What is the best running water bottle? Best way to carry a water bottle when running How we tested running water bottles The Good Food team have tested a wide range of running kit over the years, from everyday training gear through to race-day essentials, so we have a strong sense of what works in practice. The team testing these bottles also represents a broad mix of experience, which allowed us to assess each one in different contexts. Some were used during indoor training sessions, others on easy-paced runs and parkruns, while a number were tested over longer distances as part of half-marathon and marathon training. Each bottle was used across a variety of runs rather than a single type of session. Shorter efforts, steady runs and longer distances all helped build a clearer picture of how the bottles performed over time. Some were also used alongside running belts and hydration vests to see how well they fitted into a wider setup. Comfort was an important factor throughout. We considered how each bottle felt to carry once we had settled into a run, whether it stayed secure and how easy it was to hold as conditions changed. We also looked at how straightforward it was to drink while moving, focusing on how the bottle handled in use rather than at a standstill. Over repeated use, we assessed build quality, paying attention to how well materials held up and how easy each bottle was to clean and maintain. We also noted any additional features, such as insulation or collapsible designs, and how useful these felt in practice. Best running water bottles to buy 2026 LifeStraw Peak Series Collapsible Squeeze Bottle Available from Go Outdoors (£45) Best filtered running water bottle Pros: Filters water on the go Lightweight and collapsible Different uses beyond running Cons: Higher price than standard bottles Requires cleaning and maintenance Star rating: 5/5 I took this LifeStraw bottle out on a 15km run through Richmond Park in London, where I’d usually either carry all my water or refill at one of the drinking fountains. Being able to top up partway through meant I didn’t have to start with a full bottle, which made it easier over the second half of the run. To test the filter itself, I used it separately with tap water rather than just drinking straight from the bottle. According to the product specifications, it’s designed for situations where clean water isn’t guaranteed, filtering out bacteria, parasites and microplastics. In practice, this is less relevant for treated tap water in places like London, but more useful when travelling or using uncertain water sources. Weighing 102g (650ml model), the bottle is lightweight and packs down as you drink, so it’s easy to carry without getting in the way. Refilling is straightforward thanks to the wide opening, and the flow is decent for a filtered bottle, though it slows slightly over time. It didn’t leak during testing. The filter lasts up to 2,000 litres, but you do need to clean it regularly. Available from: Go Outdoors (£45) CamelBak Quick Grip Chill Handheld 620ml Available from Amazon (£33.74) Best handheld running water bottle Pros: Excellent ergonomic hand strap Strong insulation keeps water cool High flow valve easy to drink from Cons: Expensive compared to basic bottles Bulkier than soft flasks Larger size not needed for short runs Star rating: 5/5 I used this CamelBak handheld on a 5K and a 10K, where having water within reach meant I didn’t need to stop or slow down to drink. The hand strap is easy to adjust and holds the bottle in place without needing to grip it, which makes a difference after a few kilometres. It stayed secure even with sweaty hands and didn’t rub or slip. The bite valve is straightforward to use on the move, with a consistent flow and no leaks during testing. The insulation kept water cooler than a standard bottle, especially on the longer run. It feels balanced when full, though it is bulkier than a soft flask. The small, zipped pocket fits keys or a phone and stayed stable without bouncing. The materials feel durable, and the reflective details add some visibility in lower light. Available from: Amazon (£33.74) On Soft Flask Available from On (£22) Best soft flask for running Pros: Lightweight and compressible Secure, leak-resistant design Wide opening for easy filling Cons: More expensive than basic flasks Slightly slippery when wet Star rating: 4.5/5 This 500ml soft flask is designed for use with a running vest and weighs 38g when empty, so it doesn’t add much bulk. It compresses as you drink, which helps limit movement, and fits securely into vest pockets, including On’s own packs. The squeeze design gives a controlled flow that’s easy to manage while running. The bite valve seals properly and didn’t leak during testing, even when stored upside down. The wide opening makes it easy to fill and clean. It’s made from a soft, flexible material that holds its shape well after repeated use and dries quickly. The surface can feel slightly slippery when wet, and there aren’t any additional features beyond the basic design. Available from: On (£22) Osprey Duro Dyna Handheld 360ml Available from Osprey (£28) Best handheld running bottle for short runs Pros: Very lightweight and compact Secure hand-fit design Useful storage pockets Cons: Small 360ml capacity Takes time to get used to fit Limited for longer distances Star rating: 4.5/5 This Osprey handheld running bottle is designed for shorter runs where you want something light and easy to carry. Used on a 5K run, the 360ml capacity felt just about right, offering enough hydration without adding bulk. The hand strap is the key feature, holding the bottle securely so you do not need to grip it constantly. It takes a little time to adjust the fit, but once set it feels stable, with good weight distribution even when full. The soft flask is easy to use on the move, with a controlled flow and no leaks during testing. There are also small storage options, including a zip pocket and mesh stash pocket, which are useful for keys or a gel. The build feels high quality, using recycled materials and Bluesign-approved fabrics. This means the materials meet stricter environmental and safety standards, and it dries quickly after use. Available from: Osprey (£28) Lululemon Back to Life Clear Bottle 32oz Straw Lid Available from Lululemon (£35) Best water bottle for treadmill runs Pros: Large capacity for longer sessions Easy to drink from straw lid Leakproof lid design Cons: Expensive Bulkier than running specific bottles Can feel heavy when full Star rating: 4.5/5 With a larger 946ml capacity, this Lululemon bottle is better suited to gym or treadmill sessions than outdoor running, where the size is harder to carry comfortably. It was used during HYROX-style training, including eight 1km treadmill runs at a faster pace, where it was easy to stop and start for water breaks. Having more water on hand meant fewer refills, which worked well for longer, structured sessions. The folding straw lid is the main highlight. It allows you to sip quickly between efforts without breaking running rhythm, and the flow feels consistent rather than too fast. The lid stays secure when closed, with no leaks during testing. It is lightweight for its size, though once full it does feel heavier than running-specific bottles. The smooth surface can feel slightly slippery, but the carry band helps when moving it around the gym. The Tritan construction feels durable and holds up well with regular use, and the clear design makes it easy to track how much you have left. Available from: Lululemon (£35) Thermos Icon Series Bottle with Straw and Lid Available from Dunelm (£21) Best water bottle for post-run hydration Pros: Excellent temperature retention Lightweight for an insulated bottle Leakproof design Cons: Not designed for running carry Hand-wash only Star rating: 4.5/5 This Thermos bottle is better suited to post-race recovery or gym use than carrying mid-run. I used it after laps on the running track in London's Finsbury Park on a warmer day. We left our bags in the middle of the track and it kept water cold until the finish around two hours later, which is where it really stands out. The vacuum insulation works as expected, maintaining temperature for extended periods without any condensation on the outside. The slim design makes it easy to hold, and it feels lighter than most insulated bottles. The direct drink spout is easy to use, with a controlled flow that works well when rehydrating after a run. The screw cap seals securely, with no leaks when thrown into a gym bag. Available from: Dunelm (£21) Myprotein Soft Running Bottle 500ml Available from Myprotein (£12) Best budget soft water bottle for running Pros: Lightweight and packable Reduces bounce as you drink Very good value Cons: Lower durability than rigid bottles Less structured grip in hand Not insulated Star rating: 4/5 This soft flask works best when used with a running vest rather than handheld. On 5K and 10K runs it felt light and unobtrusive, sitting securely in my pocket without bouncing. As you drink, the flask compresses, which helps keep movement to a minimum. The valve is easy to use on the move, delivering a consistent, controlled flow without leaking. It is not the fastest flow, but it is easy to manage. It dries quickly after washing and is easy to clean. While it is not as durable as a rigid bottle, it holds up well for regular training and is a practical, affordable option at just £12 to rotate through sessions. Available from: Myprotein (£12) Gymshark Run Club Graphic Metal 1L Straw Bottle Available from Gymshark (£35) Best insulated running water bottle Pros: Keeps drinks hot and cold Large 1-litre capacity Durable stainless steel build Cons: Not dishwasher-safe Bulkier than soft flasks Is heavy when fully filled Star rating: 4/5 Similar to the Lululemon running bottle above, this Gymshark model is better suited to treadmill workouts than outdoor runs, mainly due to its size and weight. The 1-litre capacity is useful for longer sessions where you do not want to keep refilling, and during testing it worked well for keeping drinks within reach between efforts. The insulated metal design kept my drink cold for around two hours, and it can also be used for hot drinks if you remove the straw. The straw itself is easy to use mid-session, with a consistent flow that makes sipping straightforward without stopping. It does feel heavier than running-specific bottles, especially when full, and the smooth metal finish can be slightly slippery. That said, the build feels very durable. Available from: Gymshark (£35) Puresport Soft Flask 250ml Available from Puresport (£15) Best foldable water bottle for running Pros: Lightweight and compact Shrinks as you drink Easy squeeze and controlled flow Cons: Smaller capacity than standard bottles Not insulated Less suitable for long distances Star rating: 4/5 This soft flask is best suited to shorter runs or race efforts where keeping weight low matters. The 250ml size was easy to carry on a drizzly 11km trail run through Richmond Park, and on shorter dry runs while carrying out errands it stayed out of the way without bouncing. It compresses as you drink, which helps keep things stable. The squeeze design allows for controlled hydration on the move, with a consistent flow that is easy to manage. It fits neatly into belts or vests and can also be used for carrying gels. The lightweight build holds up well with regular use and dries quickly after washing, though the surface can feel slightly slippery when wet. Available from: Puresport (£15) Kiprun Running Flexible 250ml Water Bottle Available from Decathlon (£9.99) Best lightweight running water bottle Pros: Compact and lightweight Flexible and easy to carry Durable puncture-resistant design Cons: Small capacity Plastic taste noticeable initially May not stay secure in all belts Star rating: 4/5 This is a simple option for short runs or races where you only need small amounts of water. For example, it worked well for me when I was at the Finsbury Park track completing shorter 1km bursts. It would also work if you are trying to keep weight low on longer runs. The 250ml size keeps it light, and it compresses as you drink, helping reduce movement. The bite valve is easy to use on the move, with a controlled flow and an on/off cap to help prevent leaks. There was a slight plastic taste initially, though this improved after a few washes. It feels durable for a soft flask and dries quickly after cleaning. The finger loop helps with grip, though it may not feel fully secure in every belt setup. Available from: Decathlon (£9.99) Silva Soft Flask 500ml Available from Silva (£15) Best trail running water bottle Pros: Lightweight and flexible Wide opening for easy filling Self sealing bite valve Cons: Nozzle can leak under pressure Rigid neck can affect vest fit Hand-wash only Star rating: 4/5 I found this Silva flask useful while running the Tamsin Trail in Richmond Park on a mild but drizzly afternoon, where the mixed terrain and steady distance made having water on hand more important. Not needing to stop at fountains or carry a rigid bottle made it easier to keep a consistent pace. This flask works well for longer runs where you need a balance between capacity and weight. The 500ml size offers enough hydration without adding too much bulk, and it compresses as you drink, which helps reduce movement over uneven ground. The bite valve is easy to use on the move, even with wet hands, and the wide opening makes filling and cleaning straightforward. It fits well in most running vests, though the slightly rigid neck can affect how it sits depending on the pocket. Available from: Silva (£15) Ultimate Performance Eco Bottle 580ml Available from Greaves (£10) Best eco friendly running water bottle Pros: Very affordable Lightweight and easy to carry Wide mouth for easy filling Cons: Plastic taste noticeable initially Lacks secure lock for spout Star rating: 4/5 This is a straightforward option for my everyday 6km commute runs to and from work. The 580ml capacity works well for steady distances, and the ergonomic shape makes it comfortable to carry. The wide mouth is useful for adding electrolytes and cleaning, while the soft spout allows for controlled drinking on the move. The cap needs to be fully secured to avoid leaks, and there is a slight plastic taste initially. It holds up well for regular use and dries quickly after washing. It is also carbon-neutral-certified and fully recyclable. Available from: Greaves (£10) Salomon Soft Reservoir 1.5L Available from Salomon (£35) Best water bottle for running vest Pros: Large capacity for long runs High flow hydration system Fits securely in running vests Cons: Durability can be inconsistent Can leak if worn or damaged Hose may feel long depending on vest Star rating: 4/5 Designed for longer efforts, this reservoir allows you to carry more water without stopping. It was used on a 15km run through the city and into Richmond Park, where the mix of steady paths and light trail terrain made the extra capacity useful. The 1.5-litre capacity works well for longer runs, and when tested in a running vest, it sat securely with minimal bounce. The hose system makes drinking easy while moving, with a strong flow rate. The wide opening and slider closure make it easy to refill and clean. When filled, it can feel slightly less structured, though it still performs well for long-distance running. Available from: Salomon (£35) New Balance Performance Bottle Waist Belt Available from New Balance (£40) Best running water bottle belt Pros: Hands-free hydration Useful storage pocket Padded bottle pocket helps keep water cooler Cons: Bottle capacity is only 500ml Can be fiddly to adjust Expensive for what it is Star rating: 4/5 This belt is useful if you prefer not to carry a bottle in your hand. On a 6km jog through the city, it kept hydration easy to access and spread the weight evenly around the waist. The bottle is easy to access and the padded holder helps keep water cooler briefly. For my run, it stayed relatively cool for around an hour. Once adjusted, the belt stays secure with minimal bounce. The front pocket adds extra practicality for carrying small items, though the overall build is more functional than premium. Available from: New Balance (£40) Vango Hydration Pack 2L Available from Go Outdoors (£22) Best hydration pack for running Pros: Large 2L capacity Spillproof valve system Removable hose for cleaning Cons: Basic feature set Not running-specific fit Limited technical detail provided Star rating: 4/5 This hydration pack is a practical option for longer runs. During a 15km breezy run in Wimbledon Park, the 2-litre reservoir provided enough capacity for an extended session with a few pauses, without needing to refill. The hose system allows for hands-free drinking, with a consistent flow that was easy to manage while running. The shut-off valve helped prevent leaks when not in use, and the removable hose made it easier to rinse out after the run. At full capacity, the pack still felt relatively balanced, with the weight sitting evenly across the back rather than pulling in one area. It didn’t bounce noticeably on steady sections, and the overall setup felt stable enough to run comfortably without needing to adjust it mid-run. The design is simple, but it does what you need for longer efforts. Available from: Go Outdoors (£22) What is the best running water bottle? The best running water bottle will depend on how far you are running and how you prefer to carry hydration. Handheld running water bottles are often popular for shorter runs because they provide quick access to water without needing additional gear. Many modern handheld bottles include adjustable straps or ergonomic grips to make them easier to carry. Soft flasks are another popular option, particularly for runners using hydration vests. These collapsible bottles shrink as you drink, reducing movement and making them easier to store. For longer distances, some runners prefer a running water bottle belt or vest that allows them to carry hydration hands-free. Best way to carry a water bottle when running There are several ways to carry hydration while running, and the best option will depend on the type of running you do. Handheld running water bottles are simple and lightweight, making them a good choice for shorter runs. Running water bottle belts allow you to carry hydration without holding anything in your hands, which many runners prefer during longer sessions. Hydration vests are often used for trail running or marathon training because they allow runners to carry larger amounts of water as well as snacks and other essentials. Collapsible soft flasks are commonly used with running vests because they compress as you drink and take up less space. Related content What to eat during your run Common running mistakes you should avoid What to eat when running a marathon 8 things I wish I'd known before running a marathon Marathon nutrition What to eat before a run What to eat when training for a marathon 10 foods that runners should avoid How to run faster Vegan marathon meal plan Related reviews Best supplements for runners Best pre-workout supplements Best joints supplements Best creatine supplements Best collagen supplements Best supplements for muscle growth Best electrolytes
Best running belts 2026 for trails, road running and longer distances, tried and tested
From minimalist waist packs to hydration running belts designed for longer distances, these are the best running belts we tested for road running, trail runs and marathon training
Having somewhere secure to carry your essentials can make running much more convenient, whether you are heading out for a short training run, building mileage for a marathon or tackling longer trail routes. Running belts allow you to bring items like your phone, keys, electrolytes or hydration without needing to hold anything in your hands. However, not every belt works well for running. Some can bounce while you move, feel uncomfortable around the waist or struggle to keep heavier items like phones secure. Others may be difficult to adjust or too bulky for shorter runs. A good running belt should sit comfortably around your waist, stay secure as you move and provide easy access to essentials mid-run. For this guide, we tested a range of options to find the best running belt options runners can rely on – including lightweight belts designed for carrying phones and keys, hydration running belts with space for water bottles, and stretch belts suited to longer runs or trail sessions. We looked at popular models from well-known running belt brands including Osprey, Lululemon, Salomon, CamelBak and Gymshark. Best running belts at a glance JUMP TO REVIEWS Best marathon running belt: Salomon Pulse Running Belt, £32 Best running belt overall: Osprey Duro Dyna LT Running Belt, £25 Best running hydration belt: CamelBak Ultra Belt with Quick Stow Flask, £44.71 Best water bottle running belt: Kiprun Belt 500 Unisex Running Bottle Hydration Belt, £19.99 Best trail running belt: OMM Classic Waistbelt 3, £26.99 Best lightweight trail running belt: Silva Strive Loop Running Belt, £34.99 Best sustainable running belt: Fabletics The Running Belt Bag, £49 Best running belt for women: Lululemon Fast and Free Running Belt, £35 Best budget running belt: MP Compact Running Belt, £19.99 Best reflective running belt: H&M Reflective Running Waist Bag, £9.99 Best value running belt: New Balance Performance Bottle Waist Belt, £40 Best lightweight running belt: Gymshark Running Waist Belt, £16 Jump to section: Best running belts to buy 2026 What is the best running belt? How should a running belt fit? How we tested running belts Running belts are designed to solve a simple problem: how to carry essentials without interrupting your run. To see which ones work in practice, we tested a range of belts across different types of runs and training sessions. As a health and fitness journalist and pro-level athlete, my own running tends to focus on shorter, faster commutes or weekend 10k jogs where a compact belt for carrying a phone or keys can be useful. Other members of the Good Food team who tested the belts include runners who cover half marathons, as well as more casual runners. This meant we could see how the belts performed across different running styles, distances and paces. During testing, we wore each belt on multiple runs to assess stability and comfort over time. One of the most important things we looked at was how well the belt stayed in place. A good running belt should sit securely around the waist without shifting or bouncing, even when carrying heavier items like phones or small water bottles. We also looked closely at storage and practicality. Belts were tested with typical running essentials such as phones, keys, energy gels and hydration bottles to see how much they could hold and whether items remained secure while running. Ease of access was also considered, particularly for runners who want to grab gels or a phone without stopping. Material quality and durability were also considered. We assessed how robust the fabrics felt, how well the zips and pockets held up during use and whether the belts maintained their shape after repeated wear. Finally, we considered design features that could make a difference during training, including reflective details for visibility, compatibility with hydration bottles and the overall adjustability of the belt for different waist sizes. Best running belts to buy 2026 Salomon Pulse Running Belt Available from Salomon (£32) Best marathon running belt Pros: Very light and low bounce Fits phone, gels and soft flask Breathable and comfortable Useful for race day and training Cons: Zip durability is a recurring concern Can ride up if sizing is off Flask fit can be tight depending on shape Not ideal if overloaded Star rating: 5/5 Salomon is one of my go-to brands for running accessories, and I wore this belt on a 9km easy run through Wimbledon Park in west London. It felt like a natural fit for that mix of road and park running. The belt is built for longer runs where you need more than just a phone and keys, without switching to a running vest; it carried everything I needed without feeling bulky. I packed a phone, gels and a soft flask, and the stretch fabric kept it close to the body so it stayed in place and didn’t bounce when loaded sensibly. Storage is split across two stretch layers, which gives it more versatility than it first appears. A phone sits flat against the body, while gels and a soft flask can be tucked into the rear. In practice, it handled a phone, up to four gels and a small soft flask before it started to feel a bit overloaded. The pull-on design avoids any digging from buckles and the fabric stays comfortable even when damp with sweat. As long as you get the sizing right and don’t overfill it, it’s a solid option for marathon training and race day. Available from: Salomon (£32) Osprey Duro Dyna LT Running Belt Available from Osprey (£25) Best minimalist running belt Pros: Very lightweight and comfortable Secure, bounce-free fit Good pocket organisation Reflective detailing for visibility Cons: Limited storage capacity Some pockets are not zipped Star rating: 5/5 I tested this stylish Osprey belt on a 5K commute to a friend’s house and a 10K through London’s Richmond Park on a mild evening. As well as looking more stylish than some of the other belts on this list, this sits flat against the waist and stayed in place with no bouncing, even when picking up the pace. The phone pocket holds phones securely without shifting and there is enough space for keys or a gel across a mix of zip and stretch compartments. It is easy to grab items mid-run, thanks to the layout and pull tabs. Storage is limited and not all pockets are zipped; when I placed my phone and keys in the unzipped pockets, they stayed in place, but I found myself double-checking they were still secure. The close fit and lightweight feel make this belt a strong choice for shorter runs where you want to travel light. Available from: Osprey (£25) CamelBak Ultra Belt with Quick Stow Flask Available from Amazon (£44.71) Best running hydration belt Pros: Includes soft flask hydration system Excellent breathability Strong storage options Trekking pole carry feature Cons: More expensive than basic belts Bulkier than minimalist belts Only one bottle included Star rating: 5/5 This CamelBak belt was used on an 11km longer weekend run on mixed terrain through the Tasmin Trail in London’s Richmond Park, where having water and storage in one place made things feel more organised. The 500ml soft flask sits securely and is easy to pull out and slot back in while moving. The belt wraps closely around the waist and stays stable, even when carrying a phone, gels and keys. On a mild-weather run, the mesh fabric helped with airflow, so it didn’t feel overly warm or heavy as the run went on. There’s a good mix of zipped and stretch pockets, all easy to reach. It is bulkier than simpler belts, but that extra space makes it more useful for longer distances or trail runs. Available from: Amazon (£44.71) Kiprun Belt 500 Unisex Running Bottle Hydration Belt Available from Decathlon (£19.99) Best running water bottle belt Pros: Includes two 250ml bottles Excellent pocket layout Good value for a hydration belt Includes race bib clips Cons: Can bounce when fully loaded Phone pocket is small for larger phones Bottle caps can be fiddly to open Can rotate slightly for some runners Star rating: 4.5/5 Our tester from the Good Food team used this on two dry 5km runs, where the two bottles provided enough water without needing a refill. The belt was easy to adjust, with a long strap that fits a wide range of sizes, and the excess can be tucked away, although this is slightly fiddly at first. Once set, it stayed in place without twisting or rubbing, with only a small amount of bounce when fully loaded. The storage is practical, with a main zipped pocket for a phone and keys, plus smaller compartments for gels or snacks. Everything was easy to access on the move, and it helped distribute weight more evenly than carrying items in pockets. Space is still fairly limited, but enough for essentials. The overall design is simple and fairly basic in terms of features, but effective. It feels secure and comfortable once adjusted, making it a reliable option for shorter training runs where you want everything in one place. Available from: Decathlon (£19.99) OMM Classic Waistbelt 3 Available from Sport Shoes (£26.99) Best trail running belt Pros: Excellent capacity for race kit Stable fit with compression straps Removable pockets add versatility Very light for its size Cons: Only one main zipped compartment Not as minimal as slimmer belts Less suited to short road runs Star rating: 4.5/5 During a longer 13km trail run in Richmond Park, I used the OMM running belt while carrying layers and a small bottle. The extra space made it feel closer to a stripped-back pack than a traditional running belt, which works well for longer trail runs where you need to carry more kit. Despite its 3-litre capacity, it stayed stable with no shifting on uneven ground. The main compartment handles bulkier items, while the removable side pockets are useful for smaller essentials. Access is straightforward on the move, although larger items sit within the same main compartment. The mesh back panel helps with airflow, and even when loaded it didn’t feel overly heavy. It is best suited to longer trail runs or races where you need to carry more than the basics. Available from: Sport Shoes (£26.99) Silva Strive Loop Running Belt Available from Decathlon (£34.99) Best lightweight trail running belt Pros: Very lightweight (from 64g) Excellent pocket variety Secure, snug fit Includes pole attachments Cons: Can feel tight to get on Not ideal for larger loads Limited capacity compared to hydration belts Star rating: 4.5/5 This was worn on a 5K and a relaxed jog around Wimbledon Park on a mild evening, and the stretch fit kept everything stable, with no bounce. The elasticated waistband sits close to the body, and while it takes a bit of effort to pull on, it stays secure once in place. Weighing 64g (size small), it feels very light when worn. Storage is compact but practical, with a zipped pocket and key hook for valuables, three mesh pockets for gels or a small soft flask, and a rear pocket that can hold a lightweight jacket. The material is thin and breathable, with a mix of nylon and mesh that helps it stay comfortable and dry quickly if you sweat. Everything sits flat against the body, making it easy to grab items while running. Best for short runs or as extra storage alongside a running vest. Available from: Decathlon (£34.99) Fabletics The Running Belt Bag Available from Fabletics (£49) Best sustainable running belt Pros: Strong sustainability credentials Lightweight and comfortable Reflective stripe for visibility Good internal organisation Cons: VIP pricing model needed for best value Higher non-member price Storage not as advanced as technical belts Star rating: 4.5/5 I wore this on a 5K through north London’s Finsbury Park and a slightly longer jog home from the gym, where it sat comfortably at the waist and didn’t shift when carrying a phone and keys. The main zipped compartment has a 1-litre capacity which was enough for my essentials. Inside, there’s a mesh pocket and key latch that help keep things organised, so nothing moves around while you’re running. The zip felt secure and I didn’t need to worry about items slipping out. Around 79% of the material is recycled nylon, which is a nice added detail. There’s also a reflective strip on the front for better visibility. It works best for short to mid-distance runs where you only need the basics. Fabletics also offers cheaper prices when you sign up to become a VIP member on the website, reducing the cost from £49 to £14.70. Available from: Fabletics (£49) Lululemon Fast and Free Running Belt Available from Lululemon (£35) Best running belt for women Pros: Lightweight and very comfortable Secure zip pocket for phone Low bounce fit Soft, smooth, sweat-wicking fabric Cons: Pocket can feel tight with larger phones Limited storage once loaded Star rating: 4.5/5 This Lululemon running belt was worn on a cool evening completing rounds of 1km track runs in Finsbury Park, where it sat flat against the waist and stayed in place, even when picking up the pace. The main zipped pocket is designed to hold a phone securely against the body, and it did exactly that, although it may feel tight with a larger phone. There’s also space for small essentials like keys or a gel in the additional pockets, and everything is easy to reach while running. The fabric is made from Lululemon’s smooth, sweat-wicking material (similar to their Fast and Free tights), so it feels lightweight and comfortable without becoming damp. Reflective details add some visibility in lower light. The fit runs small, so sizing up is worth considering. It’s best suited to short or mid-distance runs where you want something simple and low-bounce. Available from: Lululemon (£35) MP Compact Running Belt Available from MyProtein (£19.99) Best budget running belt Pros: Lightweight and low bulk Adjustable secure fit Easy to pack for travel Simple, practical layout Cons: Limited storage capacity No dedicated bottle storage Side pockets are small Star rating: 4/5 This came with me on shorter runs, including faster-paced track laps around Finsbury Park for my Hyrox training. It sat comfortably at the waist and stayed in place when filled. The adjustable elastic strap clips securely and is easy to tighten, although it feels most stable when carrying lighter items. The front zipped pocket fits a phone snugly against the body and kept it from bouncing, with just enough extra space for a key or card. Smaller side sections are useful for separating essentials, but they’re fairly limited. In practice, I could fit a phone, lip balm and keys, which covers the basics but doesn’t leave room for anything extra. The fabric is a lightweight, slightly stretchy polyester with a smooth finish that dries quickly and doesn’t feel heavy with sweat. It’s also compact enough to fold into a bag or pocket. It works best for short runs or travel when you only need the essentials without extra bulk. Available from: Myprotein (£19.99) H&M Reflective Running Waist Bag Available from H&M (£9.99) Best reflective running belt Pros: Very affordable Reflective detail for visibility Lightweight and compact Adjustable elasticated belt Cons: Basic storage setup Limited capacity for longer runs Synthetic materials feel less premium Star rating: 4/5 This came out on an evening 5K commute, where the reflective front panel was noticeably bright under streetlights and when cars passed, adding a bit of reassurance in low light. The elasticated strap adjusts easily with a plastic buckle and sits comfortably at the waist, though it feels most secure with lighter items. The single zipped compartment is fairly compact but fits a phone, keys and a card without issue. There’s no internal organisation, so everything sits in one space, but it’s quick to access while running and the zip feels secure enough for essentials. Made from woven polyester, the fabric is thin and lightweight with a slightly plasticky feel, but it dries quickly and doesn’t hold onto sweat. The reflective coating across the front panel is the standout feature, designed specifically for visibility. I would say that it works best for short runs or evening sessions where visibility is more important than storage. Available from: H&M (£9.99) New Balance Performance Bottle Waist Belt Available from New Balance (£40) Best running belt UK (best value) Pros: Includes water bottle Hands-free hydration Good storage for essentials Padded bottle pocket helps insulation Cons: Can be fiddly to adjust Bottle capacity is limited Build quality slightly inconsistent Star rating: 4/5 This was used on a slower-paced 8K jog, where the included 500ml bottle felt like a good amount of water for the distance and was easy to grab once the belt was positioned properly. The angled bottle holder sits at the back and is lightly padded, which helps keep it stable and reduces bounce while running. The angle also makes it easier to reach and pull the bottle out mid-run without twisting too much. The front zipped pocket fits a phone, keys and a gel, with just enough space for essentials without overloading it. There’s also a small internal divider to help keep items from moving around too much. Storage is simple but works well for everyday runs. The belt uses an adjustable strap with a clip fastening, which can take a bit of tweaking to get right. If it’s not tightened enough, it can shift slightly as you run. Made from durable polyester, it feels built for regular use. Best suited to training runs where you want straightforward hydration and storage in one. Available from: New Balance (£40) Gymshark Running Waist Belt Available from Gymshark (£16) Best lightweight running belt Pros: Very lightweight design Breathable fabric for comfort Adjustable fit Simple, low-profile design Cons: No zip pocket for secure storage Items can feel insecure during runs Pockets can feel loose Star rating: 3.5/5 This Gymshark running belt was used on a relaxed 4km recovery run on a warm day, where the lightweight design helped keep it comfortable without trapping heat. The elasticated waistband sits flat against the body to start with, but it can shift slightly once you add a phone or heavier items. Storage is very simple, with stretch compartments built into the waistband that can hold a phone, keys or a gel. There are no zipped sections, so everything relies on the tightness of the fabric to stay in place. That works for lighter items, but it feels less secure if you’re running faster or carrying valuables. Made from a soft, breathable polyester-elastane blend, the fabric feels similar to a lightweight sports top and dries quickly if it gets damp. It’s also flexible enough to move with the body without digging in. It’s best suited to short, easy runs where you only need the basics and want something low-profile. Available from: Gymshark (£16) What is the best running belt? The best running belt will depend on how much you need to carry and the type of running you do. Minimalist belts are ideal for shorter runs where you only need space for a phone and keys. These lightweight options often sit flat against the waist and reduce movement while running. Hydration running belts are designed for longer runs or marathon training and often include space for water bottles alongside storage pockets. Trail running belts typically offer more storage and durability so you can carry snacks, hydration or small pieces of kit during longer outdoor runs. How should a running belt fit? A good running belt should sit securely around your waist without bouncing or shifting while you run. Most belts are designed to sit around the hips or lower waist, with adjustable straps or stretch fabrics that help keep them in place. The fit should feel snug but comfortable, allowing you to move freely without the belt feeling restrictive. It is also important that items inside the belt stay secure and evenly distributed, particularly if you are carrying heavier items like phones or water bottles. 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Is your multivitamin working for you? Why men and women need different multivitamins
Men and women have different nutritional priorities – and the right multivitamin from DR.VEGAN® should reflect that.
If you take a multivitamin and wonder whether it is doing anything, you are not alone. With so many products on the market, it can be hard to know if your supplement covers all your needs. Men and women have different nutritional requirements, so a one-size-fits-all approach often falls short. DR.VEGAN® create clinically backed formulations and their Women’s ProMulti and Men’s ProMulti provide targeted daily support for women and men. They combine research-backed nutrients, botanicals, amino acids, and probiotics tailored to women and men to support hormones, brain function, gut health, energy, immunity, and hair, skin, and nails. Why do men and women need different multivitamins? Men and women share many basic nutrient needs, but biology changes priorities over time. Women generally need extra support for bone strength, hormonal balance, and gut and vaginal health, especially after menopause. Over 45, men benefit from nutrients that support prostate health, testosterone, energy, and cognitive function. Many generic multivitamins provide low doses, fillers, or ingredients not optimised for sex-specific needs. DR.VEGAN®’s Women’s ProMulti and Men’s ProMulti deliver nutrients in forms and doses suited to each gender. What does DR.VEGAN®'s Women's ProMulti include for women? A multivitamin for women goes beyond filling dietary gaps. Women need nutrients to support hormones, energy, immunity, bone strength, mood, and hair, skin, and nails. Post-menopause, gut and vaginal health become increasingly important. What multivitamin should I buy as a woman? Awarded ‘Best multivitamin for women’ by Good Food, the DR.VEGAN® Women’s ProMulti contains 29 active ingredients backed by over 500 peer-reviewed clinical studies. It combines vitamins, minerals, botanicals, amino acids, and probiotics, including: Lactobacillus reuteri and Lactobacillus crispatus for gut and vaginal microbiome diversity, which research suggests supports comfort and digestive health Cranberry for urinary tract support Calcium, magnesium glycinate, vitamin D3, vitamin K2, and boron for bone density. Magnesium glycinate is included for sleep regulation and for high absorption and gentle stomach tolerance Ginkgo biloba and amino acids that support cognitive function and mood Biotin, CoQ10 and other nutrients for hair, skin, and nails Unlike any other quality multivitamin, Women’s ProMulti also contains 5 billion live cultures and no additives, making it a comprehensive and clean multivitamin and probiotic for women. What nutritionists say “Women’s ProMulti is one of my favourites. I often recommend it to patients starting the maintenance phase of their wellness plan. It contains active forms of key nutrients at doses supported by research and no unnecessary additives,” Maya Oakley, nutritional therapist and medical herbalist says. Customer feedback “Only a few days in and my gut feels much better. I had reflux, but it is now so much improved. I am gluten and lactose free, and it is difficult to find suitable products to help,” adds Lesley Willcocks, verified customer. Buy Women’s ProMulti for £28.99 at DR.VEGAN® What does DR.VEGAN®'s Men's ProMulti include for men? Men need nutrients that support energy, testosterone, cognitive function, immunity, prostate health, and gut health. The DR.VEGAN® Men’s ProMulti contains 31 active ingredients and 5 billion live cultures. What multivitamin should I buy as a man? Men’s ProMulti is the only comprehensive multivitamin for men that includes the essential nutrients for men and probiotics. Key ingredients include: Beta-sitosterol and lycopene for prostate support Ashwagandha to support stress response and hormonal balance B vitamins to support energy metabolism Panax ginseng and beetroot for circulation and vitality Selenium and iodine for general wellbeing What nutritionists say "I really like how comprehensive the Men’s ProMulti formulation is. It contains vitamin D3, selenium, and iodine, along with immune-supporting ingredients. It is a well-rounded supplement for daily wellbeing," says Rohini Bajekal, nutritionist and board-certified lifestyle medicine professional. Customer feedback "Extremely happy. I have been taking Men’s ProMulti for a few months. It has helped me fight off winter viruses. I am now encouraging my wife to take the Women’s ProMulti, " Ben, verified customer adds. Shop Men’s ProMulti for £29.99 at DR.VEGAN® How to save on multivitamins with DR.VEGAN® Subscribe to a 3-month plan on DR.VEGAN®’s Women’s ProMulti and Men’s ProMulti to save 20%. You will also receive a free travel pill tin and can cancel at any time. This makes daily wellness simple and consistent. This article is for general information only and is not a substitute for medical advice. Food supplements should not replace a varied, balanced diet and healthy lifestyle. For clinical references on ingredients, see DR.VEGAN® Practitioner Papers. This is a sponsored article in partnership with DR.VEGAN® and DR.VEGAN® adheres to ASA Regulations.
The best brain supplements 2026 – tried and tested
From focus to memory support, these brain supplements feature ingredients that have been studied for their role in cognitive health.
Brain supplements are everywhere, often promising sharper focus and better memory, but it can be difficult to separate marketing claims from products supported by credible evidence. While research into many ingredients is still evolving and long-term cognitive benefits remain unclear, some supplements contain compounds that have been studied for their role in supporting brain health. Understanding what’s inside each formula, how ingredients are used and what the research actually suggests can help make navigating the shelves a little easier. In this guide, we’ve reviewed brain supplements that feature well-researched ingredients and transparent formulations. Read on to discover the best brain supplements, with options suited to a range of health goals and lifestyles. We've also included information on what ingredients you should look for and what you can expect from a brain supplement. Visit our review section to find more health-related reviews, including the best protein bars, best vegan protein powders and best meal prep containers. Next, read which supplements should I take? Best brain supplements at a glance JUMP TO REVIEWS Best overall brain supplement: BrainMD Brain and Memory Power Boost, £53.09 Best brain supplement for focus support: NOW Foods Brain Elevate Veg Capsules, £26.66 Best brain supplement for memory support: Vitabiotics Neuromind Plus Tablets, £18.95 Best cognitive performance blend: Form Nutrition Edge Capsules Cognitive Enhancer, £19 Best nootropic complex: Codeage Brain Focus Vitamins Plus, £41.56 Best traditional brain formula: Natures Best Refreshall Supplement with Ginkgo, £15.30 Best budget brain supplement: Nutrition Geeks Lions Mane Focus Plus, £9.99 Best brain supplement for mental support: Holland and Barrett Tribiotic Mind Balance Capsules, £31.99 Best ginkgo biloba supplement: Purolabs Ginkgo Biloba, £23.99 Best botanical brain supplement: New Nordic Clear Brain Tablets, £26.99 Best high-strength ginkgo extract: British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend, £10.39 How we tested brain supplements To compile our list of the best brain supplements, we combined expert nutrition insight with hands-on product testing. Nutritionist Kerry Torrens helped shape the review process, advising on the current evidence for commonly used nootropic ingredients and their relevance for memory, focus, alertness and overall cognitive performance. All supplements were assessed using the same framework. We reviewed capsules and tablets only, excluding powders, drinks and gummies, to allow for a fair comparison across products. Each supplement was taken in line with the manufacturer’s recommended dosage and findings were recorded using our established testing criteria. The Good Health by Good Food team tested a broad range of brain supplements, including single-ingredient products such as Ginkgo biloba and Lion’s Mane, as well as more complex multi-nutrient formulations. Products were selected to reflect different budgets, dietary preferences and cognitive goals. The key areas we assessed were: Ingredient relevance: whether the active ingredients are supported by credible evidence for cognitive health Formulation and transparency: clear labelling, sensible combinations and appropriate dosages Ease of use: tablet or capsule size and how easily the supplement can be incorporated into daily life Dietary suitability: including vegetarian or vegan status and the absence of unnecessary additives Intended benefit: how well the formulation aligns with specific goals such as helping to support focus, memory or mental balance Value for money: comparison with similar products based on price and formulation quality JUMP TO: Best brain supplements to buy in 2026 What are brain supplements and how do they work? What form of brain supplements should I take? Do brain supplements actually improve memory and focus? Are brain supplements safe and what ingredients should you look for? Best brain supplements to buy in 2026 BrainMD Brain and Memory Power Boost Available from Healf (£53.09) Best overall brain supplement Star rating: 5/5 This four-capsule daily formula combines several well-studied compounds that support different aspects of brain function. Phosphatidylserine helps maintain brain cell membranes, while acetyl-L-carnitine supports cellular energy production in neurons. Alpha-lipoic acid and N-acetylcysteine provide antioxidant support, and ginkgo biloba is commonly used in cognitive supplements to support healthy blood flow to the brain. Huperzine A helps maintain acetylcholine levels, a neurotransmitter involved in memory and learning. Rather than focusing on basic nutrients such as B vitamins or omega-3 fats, the formula centres on specialised nootropic compounds. The ingredient doses sit within commonly used supplemental ranges and the combination targets multiple cognitive pathways, making it one of the more complex formulas in this guide. This approach may appeal to those looking for a more advanced cognitive blend. Our tester liked the premium feel and the clearly detailed ingredient list. However, taking four capsules per day felt slightly excessive compared with simpler one-a-day options. At approximately £1.97 per daily serving, this is one of the more expensive supplements in the guide. The higher price reflects the multi-ingredient formula and standardised extracts used. The capsules are suitable for vegetarians too. Available from: Healf (£53.09) NOW Foods Brain Elevate Veg Capsules Available from iHerb (£26.66) Best brain supplement for focus support Star rating: 5/5 This flexible formula combines phosphatidylserine, which supports brain cell membrane structure, with choline (100mg per serving), a nutrient involved in normal cell function and neurotransmitter production. It also includes ginkgo biloba, commonly used in cognitive supplements to support blood flow to the brain and glutamine, an amino acid involved in normal protein metabolism. Compared with broader nootropic blends in the guide, this formula is more streamlined, focusing on a small number of targeted ingredients rather than a wide mix of vitamins and botanical extracts. The choline dose sits within the lower end of commonly used supplemental ranges, but works alongside phosphatidylserine and ginkgo to support several aspects of cognitive function. The option to take one or two capsules per day makes the formula adaptable depending on preference. Our tester appreciated the ability to adjust the dose and found the capsules easy to swallow. However, because the phosphatidylserine is derived from soy, it may not suit everyone. Cost ranges from approximately £0.22 to £0.44 per day, making it one of the better-value multi-ingredient blends in this category. The capsules are vegan and the product is labelled non-GMO. Available from iHerb (£26.66) Vitabiotics Neuromind Plus Available from Vitabiotics (£18.95) Best brain supplement for memory support Star rating: 4.5/5 This dual-pack supplement combines a fish oil capsule with a vitamin and botanical tablet. Each daily serving provides 300mg of DHA, meeting the 250mg intake associated with maintaining normal brain function. DHA has also been studied for its role in memory and cognitive performance. It also includes vitamins B6, B12 and folate, which contribute to normal psychological function and iodine, which contributes to normal cognitive function. Ginkgo biloba extract, often studied in relation to memory and circulation to the brain, is also included. Some specialist ingredients are included in supportive rather than high-strength amounts, making this more of a broad cognitive support formula than a concentrated herbal blend. Our tester liked the inclusion of DHA, although the 300mg dose is lower than many standalone omega-3 supplements. Taking three pills per day may also not appeal to everyone. At around £0.68 per serving, it offers good value for a formula combining omega-3 and B vitamins. It contains fish and soya, so it is not suitable for vegetarians or vegans. Available from: Vitabiotics (£18.95) Form Nutrition Edge Capsules Cognitive Enhancer Available from Form Nutrition (£19) Best cognitive performance blend Star rating: 4.5/5 This two-capsule blend combines bacopa (300mg), ginkgo biloba (120mg), phosphatidylserine (200mg) and alpha-GPC (300mg), which provides choline involved in neurotransmitter production and normal cell structure. The formula also includes B vitamins and iodine, which contribute to normal psychological and cognitive function. The doses broadly align with commonly used supplemental ranges for ingredients such as bacopa and ginkgo, making it one of the more targeted cognitive blends in the guide. Our tester liked the sustainable glass packaging and the competitive price for a multi-ingredient formula. However, it is simpler than some broader blends, with no omega-3s or additional botanicals. At around £0.63 per day, it represents good value within the blended supplement category. The capsules are suitable for vegans. Available from: Form Nutrition (£19) Codeage Brain Focus Vitamins Plus Available from iHerb (£41.56) Best nootropic complex Star rating: 4.5/5 Designed for teenagers, this one-capsule formula combines citicoline (250mg), a source of choline involved in neurotransmitter production, with magnesium (50mg) and B vitamins. Magnesium contributes to normal nervous system function, while vitamins B6 and B12 contribute to normal psychological function. The citicoline dose sits within commonly used supplemental ranges, while the vitamin and mineral levels are moderate compared with many adult blends. A small number of herbal ingredients are also included in supportive rather than high-strength amounts. Compared with adult-focused nootropic formulas in this guide, the ingredient list is simpler and more moderate in dosing, avoiding large stacks of stimulatory compounds or high-dose botanicals. Our tester liked the single daily capsule, which makes it easier to manage than multi-pill blends, although the price is higher than most adult formulas in the guide. At approximately £0.69 per day, it sits at the premium end of the category. The capsules are vegan and manufactured to cGMP standards. It is not suitable for children under 12. Available from: iHerb (£41.56) Natures Best Refreshall Supplement with Ginkgo Available from Natures Best (£15.30) Best traditional brain formula Star rating: 4.5/5 This two-tablet daily supplement blends ginkgo biloba extract (120mg) with sage (100mg), rosemary (100mg) and lemon balm (100mg). It also contains vitamin B1, which contributes to normal psychological function, vitamin B12 for normal nervous system function and iodine, which contributes to normal cognitive function. The formula reflects a traditional herbal approach, combining well-known plant extracts historically used to support memory and mental clarity alongside key nutrients, rather than relying on high-dose or complex nootropic compounds. This is straightforward to incorporate into a routine, particularly given the low daily cost. At approximately £0.25 per day, it is one of the most affordable options in this guide. It is suitable for vegans too. Available from: Natures Best (£15.30) Nutrition Geeks Lions Mane Focus Plus Available from Amazon (£8.99) Best budget brain supplement Star rating: 4/5 This formula centres on lion’s mane mushroom extract (4000mg equivalent), a mushroom commonly used in supplement blends linked to focus and cognitive support. It also includes vitamin B5, which contributes to normal mental performance and black pepper extract to aid absorption. Compared with the broader blends in this guide, the formula is simpler and more focused, relying on a single botanical rather than combining multiple nootropic ingredients. We appreciated the low price and straightforward approach, making it a good entry point for those curious about mushroom-based supplements without committing to a larger blend. At around 17p per day, it is one of the most affordable options in the guide. However, it does not include additional nutrients such as omega-3s or B vitamins found in some formulas. The capsules are vegan friendly. Available from: Amazon (£8.99) Holland and Barrett Tribiotic Mind Balance 60 Capsules Available from Holland and Barrett (£31.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/British-Supplements-CleaHolland-and-Barrett-Tribiotic-Mind-Balance-60-Capsules-n-Genuine-Ginkgo-Biloba-Extract-Uptake-Blend--12d04c8.png" width="1920" height="1080" alt="Holland and Barrett Tribiotic Mind Balance 60 Capsules on a white background next to a gold round Good Food rating badge" title="British Supplements CleaHolland and Barrett Tribiotic Mind Balance 60 Capsules n Genuine Ginkgo Biloba Extract Uptake Blend" /> Best brain supplement for mental support Star rating: 4/5 This supplement combines probiotics, ashwagandha extract and vitamin B12. Each two-capsule serving provides 3 billion CFU of probiotic cultures, 300mg of ashwagandha extract and 2.5µg of vitamin B12, which contributes to normal psychological function and the normal functioning of the nervous system. Probiotics are included to support the gut–brain connection. Research suggests that the balance of bacteria in the gut may influence mood, stress responses and aspects of cognitive wellbeing through communication between the digestive system and the nervous system. Including probiotics alongside nutrients such as vitamin B12 and adaptogenic herbs like ashwagandha aims to support both gut health and overall mental wellbeing. We found the two-capsule routine easy to maintain and it was gentle on the stomach. The formula leans more towards general wellbeing support rather than direct nutrient-based cognitive support. The cost works out at around £0.73 to £0.83 per day depending on promotions. The capsules are suitable for vegans. Available from: Holland and Barrett (£31.99) Purolabs Ginkgo Biloba Available from Amazon (£23.99) Best ginkgo biloba supplement Star rating: 4/5 This is a straightforward one-capsule daily ginkgo supplement designed for those who prefer a focused, single-herb option without added nutrients. Each capsule provides 120mg of concentrated ginkgo biloba extract, equivalent to around 6000mg of raw ginkgo leaf before extraction. The formula focuses purely on ginkgo extract without additional vitamins or herbal blends, which may appeal to those who prefer a simple, single-ingredient supplement. Our tester reported feeling slightly clearer mentally during the testing period, although it’s difficult to attribute this directly to the supplement. We liked the minimalist approach but at approximately £0.40 per day, it is priced similarly to or slightly higher than some other standalone ginkgo supplements. The capsules are vegan and manufactured in the UK. Amazon (£23.99) New Nordic Clear Brain Tablets Available from Holland and Barrett (£26.99) Best botanical brain supplement Star rating: 4/5 This one-tablet formula combines B vitamins with iodine and plant extracts such as green tea and pomegranate. Each tablet provides 1.4mg vitamin B6, 2.5mcg vitamin B12, 16mg niacin and 150mcg iodine, alongside botanical extracts including 100mg green tea extract and 50mg pomegranate extract. Vitamins B6, B12 and niacin contribute to normal psychological function and help reduce tiredness and fatigue, while iodine contributes to normal cognitive function. The plant extracts are included in moderate amounts, making this more of a balanced daily supplement than a high-strength botanical product. Our tester liked the convenience of a single daily tablet and found it easy to add to a morning routine. At around £0.33 per serving, it is positioned mid-range for price and is suitable for vegans, but contains walnuts, which may not suit some users. Available from: Holland and Barrett (£26.99) British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend Available from British Supplements (£10.39) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/British-Supplements-Clean-Genuine-Ginkgo-Biloba-Extract-Uptake-Blend--822cc21.png" width="1920" height="1080" alt="British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend on a white background next to a gold round Good Food rating badge" title="British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend" /> Best high-strength ginkgo extract Star rating: 4/5 This single-ingredient supplement provides 248mg of standardised ginkgo biloba extract per capsule. Standardised means the active plant compounds are measured to ensure consistent levels in each batch. The formula also includes black pepper extract, which is often added to supplements because it contains piperine, a compound that may help improve the absorption of certain plant compounds. In this formulation, it is included to help support the uptake of ginkgo’s active components in the body. Our tester liked the transparency around extract strength but noted that it does not include additional vitamins or omega-3 fats, so it is best suited to those specifically looking for a standalone ginkgo supplement. At roughly £0.42 per day, it is priced moderately within the high-strength extract category. The capsules are suitable for vegans. Available from: British Supplements (£10.39) What are brain supplements and how do they work? Brain supplements, or nootropics as they’re commonly called, are marketed as brain cognition enhancers claiming to improve memory, alertness, mental clarity and even mood. They function through various mechanisms depending on their ingredients which may vary from nutrients, like the B complex of vitamins or omega-3 fatty acids, to herbal extracts, like Gingko biloba or Green tea extract, or a combination of these. Nutritionist Kerry Torrens says: “A product may be of benefit because it can boost blood flow to the brain (Ginkgo biloba), may reduce inflammation and nerve damage (Green tea extract), improves nerve messaging by preventing the breakdown of key brain chemicals (Huperzine A) or supports brain energy (Acetyl-l-carnitine). While some of these ingredients have promising support for their effects, others have limited evidence and there is need for more high-quality research.” What form of brain supplements should I take? Brain supplements are available as capsules, tablets, soft gels, gummies, powders, liquids or drinks. Dosage will vary dependent on the product, and its ingredients, so always check labels and keep to guideline amounts. The form of supplement you take may depend on the key ingredients you want and how the product meets your dietary and lifestyle needs. Do brain supplements actually improve memory and focus? Studies suggest there is some current evidence for benefits to memory with the supplementation of ingredients like ashwagandha, choline, curcumin, ginger, Lion’s Mane, phosphatidylserine and turmeric. There is, however, mixed results for carnitine, Gingko biloba, Huperzine A and vitamins D and E. Kerry added: “As such there is a need for more robust studies to assess both the long-term use of these supplements and to learn more about the key ingredients. Moreover, although some studies show limited potential for specific or early-stage dementia, there is no evidence, relevant to the general population or to support the prevention or control of dementia, in healthy adults who enjoy a balanced and varied diet.” Are brain supplements safe, and what ingredients should you look for? “If you’re on prescribed medication check with your prescribing clinician before supplementing,” says Kerry. “This is because some ingredients are known to interact with certain medications, for example, Ginkgo biloba with the blood thinning medication warfarin and green tea extract with digoxin, lisinopril and certain statins.” When adding a brain supplement to your regime, consider the other products you’re taking. This is important because it’s now common practice to take multiple products and as a result potentially double up on nutrients. With this in mind there is established evidence that when certain nutrients (including vitamins A and D as well as the mineral selenium) are consumed in excessive amounts, toxic levels may occur in the body and it can be surprising to learn just how easy it is to reach these levels. Enjoyed this feature? Now read: Ageing isn’t inevitable: ways to keep your brain sharp 15 foods to boost your brain health, memory and focus Lion’s Mane benefits Health benefits of green tea Ginkgo biloba benefits Read more health and wellbeing product reviews Best collagen supplements Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best vitamin C supplements Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Do you buy brain supplements? Leave a comment and tell us your favourite below.
The best berberine supplements 2026 – tried and tested
When choosing the best berberine supplements, we've prioritised high bioavailability, trusted brands and formulations with minimal fillers
Berberine is a natural compound found in plants that has been used for centuries in traditional medicine. Today, it’s gaining attention as a supplement people take to help maintain healthy blood sugar levels, support metabolism and look after heart health. With so many products on the market, it can be tricky to know which ones are reliable. Some provide well-absorbed forms of berberine at research-backed doses, while others may rely more on marketing than quality. Checking the dose, ingredient form, number of capsules, and third-party testing can make it easier to pick a product that fits your lifestyle. In this guide, we’ve reviewed the top berberine supplements, looking at dosage, ingredient quality, value for money and practical considerations, so you can see which options stand out. We've also included information on what is berberine and why should I take it? Visit our review section to find more health-related reviews, including the best protein bars, best vegan protein powders and best meal prep containers. Next, read which supplements should I take? Best berberine supplements at a glance JUMP TO REVIEWS Best natural berberine supplement: NOW Foods Berberine Glucose Support, £24.23 Best high‑strength berberine supplement: Thorne Berberine 60 Capsules, £35.94 Best enhanced absorption berberine supplement: BIOptimizers Berberine Breakthrough, £59.99 Best liposomal berberine supplement: Renue by Science CardioMAX Liposomal Berberine, £39.49 Best berberine complex for metabolic health: Designs For Health Berberine Synergy, £47.99 Best berberine softgel: Designs For Health Berberine‑Evail, £48.99 Best premium berberine complex: Natroceutics Berberine Complex, £38.50 Best berberine supplement for longevity focus: ProHealth Longevity Berberine Pro, £28.53 Best berberine supplement with liver support: NMN Bio Berberine and Milk Thistle, £29.49 Best high-purity vegan berberine supplement: Vitabright Berberine HCL Capsules, £19.99 Best budget berberine supplement: Weight World Berberine Capsules, £18.49 Best simple berberine supplement: Bettervits Berberine Capsules, £35 Jump to: Best berberine supplements to buy in 2026 What is berberine and why should I take it? What form of berberine should I take? Is berberine safe to take daily and what are the side effects? When should I take berberine? Who should (and shouldn’t) take berberine supplements? How we tested berberine supplements To put together our edit of the best berberine supplements, we combined expert nutrition input with hands-on testing. Nutritionist Kerry Torrens helped guide the process, drawing on the current evidence base around berberine and its role in metabolic health, blood glucose management and lipid balance. This included consideration of appropriate dosing, formulation quality and safety for daily use. All supplements were tested in the same way. We focused on berberine capsules and softgels rather than powders or drinks, as these are the most common versions available. Each product was taken according to the manufacturer’s instructions, with observations recorded using our in-depth testing criteria. The Good Health By Good Food team reviewed supplements from a range of brands, spanning different price points and formulations, from single-ingredient berberine to more complex blends designed to enhance absorption or provide additional metabolic support. The key areas we assessed were: Dosage and potency: how much berberine is provided per daily serving and whether this aligns with amounts used in published research Formulation and absorption: whether the product uses standard berberine HCl or enhanced delivery systems such as liposomal or synergistic blends Ingredient quality: the presence of unnecessary fillers, additives or artificial ingredients Ease of use: capsule size, serving size and how easily the supplement fits into a daily routine Suitability for dietary requirements: including vegetarian or vegan suitability where relevant Value for money: cost per day compared with similar products on the market ​Best berberine supplements to buy in 2026 NOW Foods Berberine Glucose Support Available from: iHerb (£24.23) Best natural berberine supplement Star rating: 5/5 This well-priced softgel supplement provides 400mg of berberine hydrochloride per capsule, with three daily giving 1200mg, matching research-supported ranges for metabolic health. We found it easy to include in daily routines, with three to be taken a day with food, and the softgels are smooth to swallow. At around 27p per day, it’s one of the most cost-effective options we tested. The formula is free from gluten, dairy and soy but contains gelatin, so it’s not suitable for vegetarians or vegans. MCT oil is included, which may support absorption, although evidence for a significant clinical effect is limited. Overall, this is a simple, reliable berberine option at strong value. Available from: iHerb (£24.23) Thorne Berberine 1000 Milligrams Available from: iHerb (£35.94) Best high-strength berberine supplement Star rating: 5/5 Each capsule provides 500mg of berberine hydrochloride, with two capsules daily reaching 1000mg and three capsules 1500mg. We were impressed with the consistent formulation quality and the GMP-certified, NSF Certified for Sport manufacturing, which gives confidence in dose accuracy. The capsules are free from gluten, dairy, and soy. The cost per day is higher at around £1.20 for two capsules, but the reliability and clinical-grade standards make it ideal for experienced users comfortable with higher doses. Available from: iHerb (£35.94) BIOptimizers Berberine Breakthrough Available from: Bioptimizers (£59.99) Best enhanced absorption berberine supplement Star rating: 5/5 This softgel stood out for absorption support, combining 400mg berberine hydrochloride with MCT oil. Three capsules daily deliver 1200mg and we found them comfortable to swallow. The formulation may benefit users with digestive sensitivity or those looking for better uptake than standard capsules. It is free from unnecessary additives, but the premium price reflects the advanced delivery system. For those prioritising technology-driven absorption, this product performed well in our tests. Available from: Bioptimizers (£59.99) Renue by Science CardioMAX Liposomal Berberine Available from: Healf (£39.49) Best liposomal berberine supplement Star rating: 4.5/5 This supplement targets both cardiovascular and metabolic health, delivering 100mg of liposomal berberine per daily serving, designed to support blood sugar balance and lipid metabolism while improving absorption through a liposomal delivery system. The formula is combined with red yeast rice and CoQ10, two ingredients commonly included in heart-health supplements. Red yeast rice contains naturally occurring monacolins that can help support healthy cholesterol levels, while CoQ10 plays a role in cellular energy production and acts as an antioxidant that supports heart and mitochondrial function. We found the formulation thoughtfully designed and easy to swallow. The daily cost is higher at around £1.32, but the additional cardiovascular-supporting ingredients may justify the price for experienced users in search of a targeted, premium formula. Available from: Healf (£39.49) Designs for Health Berberine Synergy Available from: Healf (£47.99) Best berberine complex for metabolic health Star rating: 4.5/5 We liked this complex for pairing 500mg berberine hydrochloride per capsule with alpha-lipoic acid, providing 1000mg daily across two capsules. This combination supports metabolic and cardiovascular health and the vegetarian, non-GMO capsules are free from gluten, dairy and soy. The label is transparent and, while the daily cost is around 97p, the additional co-nutrient justifies the higher price for those wanting broader metabolic support. Available from: Healf (£47.99) Designs for Health Berberine Evail Available from: Healf (£48.99) Best berberine softgel Star rating: 4.5/5 This softgel uses an Evail-emulsified delivery system to improve absorption and ease digestive tolerance. This is a formulation technique that turns nutrients into very small emulsified particles (tiny droplets) so they are absorbed more efficiently in the digestive system, especially nutrients that are normally hard to absorb. Each softgel provides 400mg of berberine hydrochloride, with two softgels giving 800mg daily. Capsules are smooth and easy to swallow. The formula contains gelatin and soy, making it unsuitable for vegetarians or vegans. While the total daily dose is slightly lower than some alternatives, the emulsified system may appeal to those sensitive to standard capsules. Daily cost is about £1.63. Available from: Healf (£48.99) Natroceutics Berberine Complex Available from: Healf (£38.50) Best premium berberine complex Star rating: 4.5/5 This multi-ingredient formulation provides 550mg of berberine hydrochloride per capsule (including 50mg delivered via a liposomal form), alongside liposomal chromium for additional metabolic support. Chromium contributes to normal macronutrient metabolism and helps maintain normal blood glucose levels, which may complement berberine’s role in supporting metabolic health. In our testing, it was well-tolerated and the formulation includes a dual-delivery approach, combining standard berberine with liposomal berberine designed to support improved absorption and sustained activity in the body. Ingredient sourcing and product standards also appear transparent. The supplement is manufactured to GMP (Good Manufacturing Practice) standards, labelled as vegan-friendly and uses fully recyclable packaging, all of which can indicate attention to quality. We believe this is best suited for users already familiar with berberine who want a broader metabolic-support formulation. Absorption is enhanced through the dual-delivery system, and the premium price reflects the practitioner-style positioning. Available from: Healf (£38.50) ProHealth Longevity Berberine Pro Available from: iHerb (£28.53) Best berberine supplement for longevity focus Star rating: 4.5/5 Each capsule delivers 600mg of berberine hydrochloride, with two capsules daily providing 1,200mg, a dosage commonly used in metabolic health research. We appreciated the minimalist formulation and well-balanced dose, which makes it well suited to people following a long-term supplement routine focused on metabolic health. Unlike some formulations that add multiple additional ingredients, this product keeps the formula simple and focuses on delivering a clinically relevant dose of berberine without unnecessary fillers or extras. This straightforward approach may appeal to users building a longevity-focused supplement stack who prefer to control and combine individual ingredients themselves rather than relying on complex blends. Manufactured in a GMP-certified facility, absorption relies on standard capsules. At around 77p per day, it offers good value for a clinically supported dose. Available from: iHerb (£28.53) NMN Bio Berberine and Milk Thistle Available from: Healf (£29.49) Best berberine supplement with liver support Star rating: 4/5 This combination includes 400mg berberine hydrochloride per capsule alongside milk thistle. Milk thistle is commonly included in formulations like this because it contains silymarin, a compound known for supporting normal liver function and antioxidant activity. As the liver plays an important role in regulating cholesterol, blood sugar and fat metabolism, pairing milk thistle with berberine may help support overall metabolic health. One to three capsules daily provide 400mg to 1200mg depending on your goal. Capsules are vegan, non-GMO and manufactured in a GMP-certified facility. We found this product suitable for those who would like to combine metabolic and liver support in one supplement, with a sensible formulation and moderate price. Available from: Healf (£29.49) Vitabright Berberine HCL Capsules Available from: Vitabright (£19.99) Best high-purity vegan berberine supplement Star rating: 4/5 This straightforward supplement provides 500mg of berberine hydrochloride per capsule, standardised to 98 per cent purity, meaning almost all of the extract is the active compound. Taking the full suggested intake of three capsules daily (1,500mg) falls within the dose range commonly used in studies exploring blood sugar control, metabolism and appetite regulation, making it a solid option for metabolic support. The routine is simple – one capsule before meals, up to three times a day. The formula is also vegan and free from common allergens like gluten and dairy, with minimal fillers (just rice flour and a plant-based capsule). At roughly 22p to 66p per day depending on dose, it’s also a competitively priced option for a high-purity berberine product. However, the formula uses standard berberine hydrochloride, which is the most common form but is not designed for enhanced absorption. Some newer supplements use delivery systems like liposomal or dihydroberberine, which may help the body absorb the compound more efficiently. Available from: Vitabright (£19.99) Weight World Pure Berberine Capsules Available from: Weight World (£18.49) Best budget berberine supplement Star rating: 4/5 Each capsule provides 500mg berberine hydrochloride and is taken once daily. The vegan, gluten-free capsules contain minimal additives, making them simple and practical for cost-conscious users. We liked the affordability (around 15p per day) and straightforward formulation. There are no co-nutrients and absorption is standard, making it ideal for basic supplementation. Available from: Weight World (£18.49) Bettervits Berberine Capsules Available from: Boots (£35) Best simple berberine supplement Star rating: 4/5 Bettervits offer a straightforward berberine supplement providing 500mg of berberine hydrochloride per capsule, which is broadly comparable to many other products in this list that also deliver around 500mg to 600mg per serving. This makes it an accessible option for those who want a standard, research-aligned dose without committing to a more complex formulation. Where this product stands out is its simple, no-frills ingredient list. The formula contains berberine hydrochloride alongside basic capsule ingredients such as brown rice flour and plant-based capsule material, with no additional herbal extracts or absorption enhancers. Compared with some other supplements in the list that include liposomal delivery systems or added nutrients such as chromium or milk thistle, this product focuses purely on delivering berberine itself. That may appeal to users who prefer a single-ingredient supplement they can combine with other nutrients separately. However, the simplicity does mean absorption relies on standard berberine hydrochloride, whereas some newer formulations use liposomal delivery or added ingredients to improve uptake. It’s also slightly more expensive than some similar basic formulas we tested. Available from: Boots (£35) What is berberine and why should I take it? Berberine is an alkaloid extract found in a variety of plants, although barberry (Berberis vulgaris) is the primary source, with goldenseal and Oregon grape being common alternatives. With a long history of use in Ayurvedic and Chinese medicine, berberine has been used for infections including the herpes simplex virus, skin disorders like acne and atopic dermatitis, as well as digestive conditions. However, it is important to note that berberine is not a cure for any medical condition and evidence for many uses is still emerging. More recently interest has focused on berberine’s application for: Weight loss, especially for those with metabolic conditions like type 2 diabetes Blood sugar control Heart health, including cholesterol management Gut health Poly-cystic ovarian syndrome (PCOS) Inflammatory conditions And mood disorders, including mild depression Berberine should be viewed as a complementary supplement rather than a treatment or cure, and it should not replace prescribed medications or professional medical care. When choosing a berberine supplement consider your health goals, as some products are designed with certain objectives in mind such as heart health, blood sugar control or supporting metabolism. These products often combine berberine with other nutraceuticals, so always check the label to ensure that the product is suitable for your circumstances. What form of berberine should I take? Available in capsules, tablets, soft-gels and powders, berberine hydrochloride (berberine HCl) is one of the most studied and widely available forms. Although berberine is a natural product it can be synthetically made for commercial use, with the effectiveness of the product depending more on dosage and quality, than origin. Nutritionist Kerry says: “If more effective absorption is needed (given berberine has poor bio-availability) look for products that use liposomal berberine, dihydroberberine or berberine phytosome. These forms may be more expensive but enhance absorption, allowing lower doses to be used; this may be especially useful if you have a sensitive gut and are likely to experience digestive upset. It’s important to remember, if you supplement with an enhanced berberine form or a product that includes absorption enhancers, like milk thistle, and you take prescribed medications, the product may be more likely to promote a drug interaction.” Is berberine safe to take daily and what are the side effects? According to nutritionist Kerry: “For the average, healthy adult, daily use in accordance with product guidelines (typically up to 1.5g daily and in divided doses) is considered safe for periods of about six months. “Berberine is not recommended for long term use, without breaks, this is because there is limited support to confirm its safety beyond this period. What constitutes a suitable dosage will depend on the condition you wish to address, for example for blood sugar effects a dose of 500mg, taken three times daily after meals, has been reported to work well.” It should be noted, that there is more for us to learn with regards berberine’s clinical effects and more high-quality studies needed. For example, gender may be relevant, given males report greater improvements in cholesterol levels than females. If you choose to supplement you should be aware of the common side effects that include digestive upset like nausea, stomach pain, bloating, constipation and diarrhoea. These effects may be seen in those taking doses above 300g per day. When should I take berberine? Berberine is generally taken with or shortly after a meal to support digestive tolerance and consistent blood levels. Who should (and shouldn’t) take berberine supplements? Those likely to obtain benefit from berberine include people with metabolic disorders including PCOS, insulin resistance and type 2 diabetes as well as those with mildly high cholesterol. However, if you’re on prescribed medications check with your prescribing clinician before supplementing, this is because berberine is known to interact with some medications as it inhibits several liver enzymes that are involved in drug metabolism. This is of particular, but not exclusive relevance, to statins, calcium channel blockers, digoxin and the blood sugar drug, metformin. Berberine is not suitable for infants because it has been linked to a harmful build-up of the waste product, bilirubin, for this reason it may be unsafe during pregnancy and when breastfeeding. Nutritionist Kerry adds: “If you’ve been diagnosed with liver or kidney impairment, consult your doctor before using berberine. This is because both the liver and kidneys play a key role in metabolising and removing berberine from the body.” Read more health and wellbeing product reviews Best collagen supplements Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best vitamin C supplements Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Do you buy berberine supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.
Power your runs with iHerb’s best supplements for runners
Support your training and recovery with carefully selected running supplements from iHerb
Whether it’s fast‑acting performance boosters, hydration support, or foundational nutrition for stamina and recovery, these essentials can help you push harder and recover smarter. You might have asked yourself: “which supplement is best for runners?” or “what supplements should I take if I run?” While no supplement replaces consistent training and proper fuel, research suggests ingredients like creatine, electrolytes, and omega‑3s can help maintain energy and performance, and nutrients like magnesium and iron may support muscle function and healthy blood oxygen levels when included as part of a balanced lifestyle. With this in mind, here’s a curated line‑up of runner‑focused supplements from iHerb to help you build your best training and recovery routine. Get 20% off your iHerb order when you spend £60 or more Alongside balanced meals and proper recovery, many runners turn to supplements to help maintain energy, hydration and muscle recovery during demanding training blocks. With a global catalogue of trusted brands and clear ingredient information, iHerb makes it easy to explore supplements that fit your training goals – whether you’re preparing for a race, building endurance or simply looking to recover well between runs. Spend £60 or more and enjoy 20% off your order using the code GOODFOOD. Browse iHerb’s range of sports nutrition and supplements to save on your order today. Which supplements are best for runners? Several nutrients, powders, gels and capsules are frequently chosen by runners looking to support endurance, recovery and performance: Magnesium may help support muscle and nerve function and reduce feelings of tiredness after long runs. Creatine monohydrate can support energy production in muscle cells, helping you sustain effort during repeated intense intervals. Protein powders provide amino acids that are the building blocks of muscle repair after endurance workouts. Electrolyte supplements help replace sodium, potassium and magnesium lost in sweat, which may help you avoid cramping. Omega‑3 fish oil supplies EPA and DHA, which support recovery and normal cell function after training. Iron supplements provide absorbable iron to help maintain red blood cell health, which may support energy levels in runners low in iron. Multivitamins deliver a broad range of vitamins and minerals that work together to support energy and metabolism throughout training. Endurance gels deliver quick‑absorbing carbohydrates that can keep energy levels up during long runs. While research is ongoing, these products may help strengthen your training foundation when combined with balanced nutrition, good hydration and smart rest. Best supplements and vitamins for runners in 2026 Best supplements for running endurance ABE Pre-workout Fuel your training with a blend of creatine, beta alanine and caffeine that has been made for better energy, sharper focus and sustained performance through longer or harder sessions. This formula also includes B vitamins known to support normal energy metabolism and help reduce tiredness. What does it do? Supports energy, focus and strength by combining performance ingredients known to help with physical output and endurance. What is it good for? Great for powering up before long runs or intense interval sessions. Buy ABE Pre-workout now California Gold Nutrition Sport Creatine Monohydrate Providing 5g of pure creatine per serving, this micronised powder supports muscle energy production that can help you push harder and longer during challenging workouts. It mixes smoothly into water or shakes for easy use. What does it do? Supports muscle energy production and may help you push harder during repeated training efforts. What is it good for? Great for runners who include hill repeats, speed work or strength circuits in their training. Buy California Gold Nutrition Sport Creatine Monohydrate now BPN Go Gel, Endurance Gel, Mixed Berry Designed to provide fast energy, this endurance gel delivers quick-absorbing carbohydrates that help keep your blood glucose levels steady and your legs moving during long runs. What does it do? Designed to provide quick energy to delay fatigue and keep performance steady. What is it good for? Best suited to marathons, ultras or long training runs when you need fuel on the go. Buy BPN Go Gel, Endurance Gel now Thorne RecoveryPro Chocolate Recovery is just as important as training. This chocolate-flavoured recovery drink blends whey protein with ingredients that support relaxation and sleep, helping your body repair and recharge overnight. Simply mix a scoop with water before bed after hard training days. What does it do? Provides protein for muscle repair while ingredients like tryptophan, magnesium and PharmaGABA help promote restful sleep and overnight recovery. What is it good for? Ideal after tough workouts or long training days when you want to support muscle recovery and wake up feeling refreshed. Buy Thorne RecoveryPro now Best supplements for running recovery Centrum Adults Multivitamins Providing a broad spectrum of essential vitamins and minerals, this multivitamin supports daily health and energy metabolism. With B vitamins and iron included, it helps support the body’s normal energy release from food while supporting immune function. What does it do? Designed to deliver a balanced blend of micronutrients to help fuel normal metabolic processes, including energy release from food. What is it good for? Useful as a baseline nutrient foundation for runners with busy training schedules. Buy Centrum Adults Multivitamins now Life Extension Magnesium Caps 500 mg Magnesium plays a key role in muscle relaxation, nerve signalling and energy production, all of which are important for runners during heavy training blocks. These vegetarian capsules provide a high-strength dose to help support recovery and overall muscle function. What does it do? Helps maintain healthy muscle function and nerve signalling while supporting energy production and relaxation after exercise. What is it good for? Helpful for runners looking to support recovery, maintain electrolyte balance and reduce the risk of cramps or fatigue during intense training periods. Buy Life Extension Magnesium Caps now Swanson Glucosamine Chondroitin MSM This formula brings together glucosamine, chondroitin and MSM, three compounds often chosen by athletes to maintain healthy cartilage and connective tissue. What does it do? Provides ingredients that may help support joint comfort after frequent or long runs. What is it good for? A good choice for runners who want daily support for joint mobility. Buy Swanson Glucosamine Chondroitin MSM now Nuzest Clean Lean Protein, Smooth Vanilla Plant-based and easy to digest, this vanilla protein powder delivers high-quality amino acids that help repair and rebuild muscle tissue after long runs. Its clean formula is ideal for runners focused on recovery without unnecessary additives. What does it do? Delivers high-quality protein that supports muscle recovery and lean tissue maintenance. What is it good for? Perfect for post-run shakes or to add into smoothies for sustained recovery support. Buy Nuzest Clean Lean Protein now California Gold Nutrition Iron Iron supports oxygen transport in the blood, helping maintain endurance and energy levels. This formula combines ferrous bisglycinate chelate with yellow dock root designed for better absorption and gentle digestion. What does it do? This can help supply absorbable iron to support normal oxygen transport in blood. What is it good for? Helpful for runners with higher iron needs or low iron status. Buy California Gold Nutrition Iron now California Gold Nutrition Omega 3 Premium Fish Oil High-potency EPA and DHA from fish oil help maintain cell function and joint comfort after training sessions. This product was highlighted in our best omega-3 review for its quality and purity. What does it do? Supplies EPA and DHA to support normal cell maintenance and joint comfort after runs. What is it good for? Great for runners who want gentle support for joint recovery and overall wellbeing. Buy California Gold Nutrition Omega 3 Premium Fish Oil now This article is for general information only and is not a substitute for medical advice. Food supplements should not replace a varied, balanced diet and healthy lifestyle. This is a sponsored article in partnership with iHerb and iHerb adheres to ASA Regulations.
The best fibre supplements 2026 – tried and tested
We've tested and reviewed a variety of fibre supplements to help you find the best options for supporting digestion and overall health
If fibre isn’t something you actively think about, you’re not alone. Most adults in the UK fall well short of the recommended 30g per day, despite its importance. Found naturally in wholegrains, fruit, vegetables, beans and pulses, fibre plays a key role in digestion, helping to keep bowel movements regular and support overall gut health. Different types of fibre work in different ways. Soluble fibre absorbs water to form a gel-like substance that can help soften stools, regulate blood sugar and support cholesterol levels, while insoluble fibre adds bulk and helps food move through the digestive system. Some fibres are also fermentable, acting as prebiotics that feed beneficial gut bacteria. While it’s best to get fibre from whole foods, supplements can be useful when diet alone isn’t enough. Fibre supplements are available in powders, capsules and tablets, with psyllium husk and glucomannan among the most commonly used. A gradual increase is recommended, along with plenty of fluids, to minimise digestive discomfort. Safe, affordable and widely available, fibre supplements can help bridge the gap between what we eat and what our bodies need. Whether you’re aiming to improve regularity, support gut health or manage appetite, they can be a practical addition to a balanced diet. Read on to discover the best fibre supplements, tailored to meet a variety of health and lifestyle needs. Visit our review section to find more health-related reviews, including the best protein bars, best vegan protein powders and best meal prep containers. Next, read which supplements should I take? Best fibre supplements at a glance JUMP TO REVIEWS Best high-strength option: Zipvit Psyllium Husk 1400mg, £11.99 Best psyllium and probiotic combo: New Leaf Psyllium Husk Fibre with Acidophilus Capsules, £14.95 Best clean capsules: Cytoplan Psyllium Husk Capsules, £20.64 Best budget option: NOW Foods Psyllium Husk Caps, £9.89 Best premium fibre blend: Dr Vegan Fibre Complex, £39.99 Best organic fibre: Kiki Health Organic Psyllium Husks, £22 Best synbiotic for gut support: Roundway Supplements Akkermansia and Inulin Capsules, £12.59 Best probiotic blend: Terranova Microflora Complex, £25.69 Best advanced colon support: Higher Nature ColoClear Extra, £24.18 Best for simple ingredients: GP Nutrition Fibre Capsules, £16 Best for feeling lighter: Colon Broom Colon Cleanse Capsules, £24.99 Best appetite-support fibre: Protein Works Hunger Killa, £9.99 Jump to: Best fibre supplements to buy in 2026 Why do we need fibre supplements? What is the difference between soluble and insoluble fibre? What are the different types of fibre supplements? When should you take fibre supplements? Fibre supplements vs probiotic supplements What happens if we don’t consume enough fibre? How we tested fibre supplements To put together our edit of the best fibre supplements, we combined expert advice with hands-on testing. Nutritionist Kerry Torrens helped guide the process, sharing her insight into how different types of fibre work in the body, which forms are most effective for digestive health, and what to look for in terms of safe and tolerable dosing. All supplements were tested in the same way: we only reviewed fibre capsules, rather than powders or gummies. Each capsule was taken according to the manufacturer’s instructions, and observations were recorded using our in-depth testing criteria. The Good Food team included samples from a variety of brands, covering different price points and formulations to suit different budgets. The key areas we assessed were: Ease of use: how easy are the capsules to take and incorporate into a daily routine? Fibre content: how much fibre is provided per daily dose, and how does this contribute towards recommended daily intake? Additives: does the product contain unnecessary additives such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet specific dietary needs, for example, is it suitable for vegetarians or vegans? Value for money: how does it compare to similar products on a cost-per-day basis? Best fibre supplements to buy in 2026 Zipvit Psyllium Husk 1400mg Available from Zipvit (£11.99) Best high-strength option Star rating: 5/5 If you want a simple, high-potency product, Zipvit is a must for your supplement stack. These capsules are soluble, gel-forming fibre for regularity and fullness. They are easy to swallow, neutral in taste and deliver a good amount of fibre without the need for powders or mixing. The price feels fair for the quantity provided, and the bottle size suits regular use. There are no added extras here, but that simplicity will appeal if you’re looking for something straightforward and effective rather than a more complex blend. Available from: Zipvit (£11.99) undefined New Leaf Psyllium Husk Fibre with Acidophilus Capsules Available from New Leaf Products (£14.95) Best psyllium and probiotic combo Star rating: 5/5 These capsules are small, neutral in taste and easy to take, making them simple to use every day. New Leaf's offering is a soluble, gel-forming fibre that supports bowel and gut bacteria. The addition of friendly bacteria provides an extra layer of help without complicating the formula. I noticed that the bottle provides a generous number of servings for the price, and the clear instructions make taking these capsules easy. Overall, New Leaf's product is an effective option that delivers more than basic fibre alone. Available from: New Leaf Products (£14.95) undefined Cytoplan Psyllium Husk Capsules Available from Cytoplan (£20.64) Best clean capsules Star rating: 5/5 I've been using Cytoplan products for years as I really rate the brand for its simplicity and consistency. These are a soluble, gel-forming fibre to help with digestion and stool regulation. They’re completely tasteless, easy to swallow and fit into a daily routine. Each serving delivers a decent amount of fibre without any unnecessary ingredients, making them a strong choice for regular use. The packaging feels sturdy and is clearly labelled, so everything about this product feels carefully considered. While they’re more expensive than some alternatives, I find that the quality and ease of use make them feel worth the investment. Available from: Cytoplan (£20.64) NOW Foods Psyllium Husk Caps Available from iHerb (£9.89) Best budget option Star rating: 4.5/5 NOW Foods is another brand I have been using for years, and their soluble, gel-forming fibre capsules impress me for their value. Despite the low price, they deliver reliable ingredients and are suitable for long-term use. The capsules are slightly larger than some others, but still easy enough to swallow with water. There’s no taste or unpleasant texture, and the large bottle size means fewer repeat purchases. While the packaging is basic, the product itself performs reliably and offers excellent value compared with higher-priced options. Available from: iHerb (£9.89) undefined Dr Vegan Fibre Complex Available from Dr Vegan (£39.99) Best premium fibre blend Star rating: 4.5/5 I've always found that Dr Vegan capsules are easy to swallow and the packaging is handy for travelling with. The Fibre Complex capsules are made with mixed plant fibres that can support with digestion and satiety. It’s more expensive than some of the others listed, but if you’re looking for something more advanced and are happy to pay more, this is a strong contender. The formulation is carefully designed and the on-pack information is clear. Dr Vegan, as the name suggests, is also the perfect choice for anyone following a plant-based diet, and is regularly used by my vegan professional athlete friends. Available from: Dr Vegan (£39.99) undefined Kiki Health Organic Psyllium Husks Available from Kiki Health (£22) Best organic fibre Star rating: 4/5 Kiki Health's offering is a super-clean and premium soluble, gel-forming fibre for bowel and gentle digestion support. The brand sources its organic psyllium husks from plantago seeds grown without pesticides or herbicides on sustainable farms. So these capsules prioritise convenience and purity, which makes them easy to use every day with very little effort. They’re completely tasteless when swallowed and the tub is compact, so stores well. A little bit more pricy, but I rate them as a solid option if you want a reliable, organic psyllium product. Available from: Kiki Health (£22) undefined Roundway Supplements Akkermansia and Inulin Capsules Available from Healf (£12.59) Best synbiotic for gut support Star rating: 4/5 These soluble, fermentable fibre capsules are designed to feed beneficial gut bacteria. So if you are looking for a product that leans more on gut balance than fibre alone, Roundway is a smart option. They’re small, tasteless and easy to take, making them simple to include in a routine. The price feels reasonable for what’s included, although the fibre content is lower than some other options in this list. This makes them better suited to general gut support rather than significantly increasing fibre intake, but they’re still a useful addition for the right person. Available from: Healf (£12.59) undefined Terranova Microflora Complex Available from Bodykind (£25.69) Best probiotic blend Star rating: 4/5 As a prebiotic fibre blend that supports gut microbial balance, Terranova leans more towards digestive balance than fibre intake. The capsules are easy to swallow and clearly labelled, but the price is high compared with simpler fibre products. It’s best viewed as a specialist option rather than an everyday fibre supplement. If gut comfort is your main concern, it may be worth considering, but it’s less cost-effective if fibre is your primary goal. Available from: Bodykind (£25.69) undefined Higher Nature ColoClear Extra Available from Higher Nature (£24.18) Best advanced colon support Star rating: 4/5 Higher Nature's offering is a quality blend of ground flax seeds, aloe vera, probiotic and digestive herbs fenugreek and fennel. Its mixed fibre and herbs make this a good option if you are looking to support normal bowel movement, help with bloat and ease discomfort. I'd say this is an ideal daily support for feeling lighter. The capsules are easy to take and the instructions are clear, but the price reflects the supplement's more specialist positioning. It may suit those dealing with ongoing digestive discomfort, though it feels less necessary if you’re simply looking to increase daily fibre intake. Available from: Higher Nature (£24.18) undefined GP Nutrition Fibre Capsules Available from GP Nutrition (£16) Best for simple ingredients Star rating: 4/5 A soluble, gel-forming fibre designed for regularity and simple fibre support, GP Nutrition's capsules offer a straightforward approach with no added extras. They’re easy to swallow, and simple to store as they are in a packet rather than a bottle, making them easy to use every day and travel with. The price sits comfortably in the middle of the range, and the packet lasts a reasonable length of time. I would recommend GP Nutrition if you want something uncomplicated that does the job without paying for premium blends. Available from: GP Nutrition (£16) undefined Colon Broom Colon Cleanse Capsules Available from Colon Broom (£24.99) Best for feeling lighter Star rating: 3.5/5 Colon Broom's formula includes psyllium husk, probiotics (5 billion CFU), senna leaf extract, aloe vera leaf extract, magnesium citrate and ginger root extract. It is a soluble, gel-forming plus laxative fibre for quick bowel relief; a combination designed to support digestion and help you feel lighter. While this isn’t the simplest fibre blend on the market, each ingredient serves a clear purpose, particularly when it comes to easing bloating and promoting regularity. I did notice it worked fairly quickly, which makes it appealing if you’re looking for short-term relief. However, the price is noticeably higher than many similar products that deliver comparable results. For me, it does what it claims in terms of quick relief and digestion support, but it is pricier. Available from: Colon Broom (£24.99) Protein Works Hunger Killa Available from The Protein Works (£9.99) Best appetite-support fibre Star rating: 3.5/5 Hunger Killa is a less-concentrated fibre product containing soluble, gel-forming glucomannan, along with ginger extract, chromium, and inositol. Protein Works’ formula is more focused on supporting feelings of fullness than on providing a large amount of fibre. While the capsules are easy to swallow and convenient, and the fibre content is relatively modest. It may be useful as part of a diet plan, but it is not intended as a primary fibre supplement. Think of this as a supporting product rather than a core fibre option. Available from: The Protein Works (£9.99) undefined Why do we need fibre supplements? According to nutritionist Kerry Torrens, we don’t actually need fibre supplements. However, when dietary fibre intake consistently falls below the recommended 30g per day for adults, supplements may be useful as a top-up. They can help manage certain issues such as constipation, high cholesterol, appetite regulation and weight control. It’s important to distinguish between fibre from whole foods and fibre supplements. Whole foods naturally contain different types of intrinsic fibre from plant sources such as legumes, wholegrains, fruit and vegetables. Fibre supplements, by contrast, are typically isolated or extracted fibres. There are many ways to increase fibre intake without supplements, including swapping refined grains for wholegrains, adding ground flaxseed to porridge or smoothies, and including more beans and pulses in meals. Most evidence linking fibre to health benefits is based on diets rich in a wide variety of fibrous whole foods, while there is less clinical evidence for fibre supplements alone. Anyone considering a fibre supplement should speak to their GP if they have a diagnosed digestive condition such as diverticulitis, inflammatory bowel disease or Crohn’s disease, or if they are taking prescription medication. What is the difference between soluble and insoluble fibre? Soluble fibre dissolves in water and may become viscous or gel-like. This makes it gentler on the digestive system and helps slow digestion, which can support blood sugar control and cholesterol management. Insoluble fibre is often referred to as ‘roughage’ – it adds bulk to stools, supports regular bowel movements and helps prevent constipation. When considering supplements, this distinction needs to go further. Fibres are also categorised by whether they are fermentable by gut bacteria and whether they form a gel. These properties determine how a fibre behaves in the body and which benefits it offers. Some fibres primarily act as laxatives, others feed beneficial gut bacteria (prebiotics), while gel-forming fibres slow nutrient absorption and promote fullness. Not all fibre works in the same way – for example, only viscous, gel-forming soluble fibres have been shown to support blood sugar management. What are the different types of fibre supplements? Fibre supplements generally fall into one of four categories based on their properties: whether they are soluble or insoluble, fermentable or non-fermentable, and whether they form a gel. These characteristics determine what the supplement is best suited for, such as relieving constipation, supporting gut health, managing cholesterol or helping regulate appetite. Highlighting these differences is important, as not all fibre supplements deliver the same outcomes. Supplements are available in several formats, including powders, syrups, capsules, tablets and gummies. While the format may affect convenience or tolerance, the fibre’s properties are what ultimately determine its effect. When should you take fibre supplements? Fibre supplements should generally be taken away from prescription medications and other supplements, as high fibre intakes can interfere with absorption. Products designed to support bowel regularity are often recommended in the evening or before bedtime, but guidance can vary depending on the product. It’s important to follow label instructions and introduce fibre gradually to minimise digestive discomfort. Fibre supplements vs probiotic supplements Fibre supplements provide non-digestible carbohydrates that support digestion and, in some cases, act as prebiotics – a food source for beneficial gut bacteria. This can help improve gut diversity and overall digestive health. Probiotic supplements, on the other hand, contain live bacteria intended to support or rebalance the gut microbiome. While prebiotics and probiotics work well together, they serve different functions. You may also see the term synbiotic, which refers to supplements that contain both prebiotic fibre and probiotic bacteria. For more, read our guide: 'What are prebiotics and what do they do?'. Need help choosing a product? Check out our best prebiotic supplements guide. What happens if we don’t consume enough fibre? Consistently low fibre intake can have both short- and long-term health implications. Over time, it may increase the risk of digestive conditions such as diverticular disease and potentially bowel cancer. Other effects include blood sugar fluctuations, increased hunger after meals, difficulties with weight management, poorly controlled cholesterol and hormonal imbalance. Many of the well-established health benefits of fibre come from diets rich in fibrous whole foods. Much of this evidence predates the widespread use of synthetic and extracted fibres, reinforcing the importance of prioritising fibre from a balanced, varied diet wherever possible. If you are unsure about how much fibre you are consuming, it is worth using a tracking app like Nutracheck to make sure that you are getting enough from food sources. Read more health and wellbeing product reviews Best collagen supplements Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best vitamin C supplements Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Do you buy fibre supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.