The best ashwagandha supplements 2026 – for anxiety, stress, focus and sleep
You may have seen this herb recommended for reducing anxiety and stress and improving focus, sleep and immunity – but can a supplement really provide all these benefits? Our expert nutritionist hunts out the best options
Ashwagandha, or Indian ginseng, is a powerful adaptogen that has been used in Ayurvedic medicine for over 4,000 years. Adaptogens like ashwagandha help the body manage stress by targeting cortisol, the stress hormone, promoting balance and calm. Renowned for its versatility, ashwagandha supports both mental and physical well-being. It is celebrated for reducing stress and anxiety, improving sleep and enhancing mood. Additionally, it boosts cognitive function, aiding memory and attention, and combats physical exhaustion, making it a valuable supplement for those with busy lifestyles or athletes seeking performance support. Beyond stress relief, ashwagandha benefits overall health by regulating blood sugar and lipid metabolism, bolstering immune function and improving energy levels and stamina. Its ability to relax the nervous system makes it a natural choice for fostering calm and reducing insomnia. Sponsored by Wild Nutrition Don't miss 50% off Wild Nutrition’s trusted ashwagandha formula Looking for natural support for calm focus and steady sleep? Wild Nutrition’s Food Grown KSM 66 Ashwagandha Plus is made to help balance your mind and body during demanding routines. Loved by over 370,000 customers, it offers new year savings with 50% off for the first 3 months, giving you feel good energy with feel better savings. Food-Grown KSM-66 Ashwagandha Plus combines 600 mg of KSM 66 extract with 57 mg of food grown magnesium. This blend supports emotional steadiness, relaxation, clarity, stress resilience and healthier sleep, making it ideal for daily balance. Now from £12.90 (normally £26). Half the price, all the benefits. Start your 2026 foundation for wellness with Wild Nutrition today. Whether you're managing stress, enhancing physical performance or seeking better focus and rest, ashwagandha supplements offer a holistic solution for improved health and vitality. We've reviewed a range of ashwagandha supplements to help you select the best option to meet your needs. JUMP TO REVIEWS Why you can trust Good Food reviews This guide on the best ashwagandha supplements was created by a qualified nutritionist, who drew on both scientific evidence and clinical knowledge to assess each product. We looked at the type of ashwagandha extract used, dosage per serving and whether the formulation included other ingredients that might affect its effectiveness or tolerance. We also considered practical details, such as how easy the supplements were to take, the taste or texture where relevant and whether the cost felt fair for the quality and strength provided. As with all Good Food reviews, findings were not shared with manufacturers or retailers before publication, and no payment was accepted for positive coverage. The result is independent, expert-informed advice to help you choose ashwagandha supplements you can feel confident about adding to your routine. What we looked for in ashwagandha supplements All ashwagandha supplements were tested against set criteria, with detailed notes recorded during the process so results could be compared fairly. We included options from a range of brands at different price points, in formats such as capsules, liquids and gummies, to reflect the variety available on the market. We focused on the following areas: Taste and flavour: for gummies and liquids, we noted whether they were pleasant to take daily and whether any aftertaste made them harder to stick with long-term Strength: we checked how much ashwagandha was provided per serving and compared this to amounts commonly used in research to gauge whether the product delivered an effective dose Additives: ingredient lists were reviewed for extras such as preservatives, artificial sweeteners or colourings, highlighting products with simpler formulations Dietary requirements: we looked at whether supplements were suitable for specific needs, including vegetarian or vegan diets Value for money: we worked out the cost per day and weighed this against strength, formulation and overall quality to see how each product compared Best ashwagandha supplements at a glance: Best ashwagandha tablets Prowise Super Strength Ashwagandha, £9.99 WeightWorld High Strength Ashwagandha KSM-66 1500mg, £14.19 Vitabiotics Ultra Ashwagandha 600mg Root Extract, £14.95 Best ashwagandha capsules: Dr Vegan Ashwagandha KSM66, £12.99 Solgar Ashwagandha Root Extract, £18.49 Healthspan Ayurvedic Ashwagandha 500mg, £17.99 WeightWorld Ashwagandha with Organic Black Pepper 605mg, £18.58 Vitabright Organic Ashwagandha Premium KSM-66 with Black Pepper 550mg, £19.99 Together Health Organic Ashwagandha Whole Root Extract 500mg, £11.99 Wild Nutrition KSM-66 Ashwagandha Plus Magnesium, £26 Purolabs Puro Ashwagandha KSM-66 and Black Pepper 505mg, £34.99 MyVitamins Ashwagandha KSM-66 500mg, £8.99 Cytoplan Organic Ashwagandha 500mg, £15.49 Best ashwagandha gummies WeightWorld Ashwagandha Gummies 1200mg, £18.49 Nutrigums Mind and Focus Complex, £12.99 Best ashwagandha liquid sachets Zooki Ashwagandha Liquid sachets, £29.99 Jump to section: Best ashwagandha supplements 2025 How much ashwagandha should I take? When to take ashwagandha What format of ashwagandha is best? Best ashwagandha supplements 2025 Best ashwagandha tablets Prowise Super Strength Ashwagandha Available from Prowise (£9.99) Star rating: 5/5 Price per daily dose: 5.5p Easy to take daily, the tablet has a dried fruit or sultana-like aroma but doesn't taste of it. The high-strength 1500mg root extract offers good value at just 5.5p per dose, with 180 tablets per bottle and bulk discounts available. The tablet is simple to prepare and swallow with water, making it easy to incorporate into a routine. Manufactured in the UK to GMP standards and suitable for vegans, it is free from common allergens and additives are kept to a minimum. Packaging is straightforward and convenient for storage. Available from: Prowise (£9.99) WeightWorld Ashwagandha KSM-66 Available from Amazon (£9.98), WeightWorld (£9.99) Star rating: 5/5 Price per daily dose: 7p This supplement provides a six-month supply in one bottle which makes it great value for money. Despite the low price point, the quality is high as it includes 1500mg of ashwagandha which is above the standard amount of 500mg. KSM-66 is a highly concentrated extract of ashwagandha which has been extensively researched for its health benefits. The small tablet size makes this supplement easy to take, especially for those who struggle with the size of some capsules. Available from: Amazon (£9.98) WeightWorld (£9.99) Vitabiotics Ultra Ashwagandha Available from: Vitabiotics (£14.95) Star rating: 4/5 Price per daily dose: 50p Vitabiotics Ultra Ashwagandha contains 600mg of root extract plus vitamins B6 to help support tiredness, fatigue and contribute to normal psychological function. Available from: Vitabiotics (£14.95) Best ashwagandha capsules Dr Vegan Ashwagandha KSM66 Available from Dr Vegan (£12.99) Star rating: 5/5 Price per daily dose: 43p Ashwagandha in capsule form fits neatly into a morning or evening routine. The compostable pouch opens easily and keeps contents fresh. With a neutral taste, each serving provides 500mg KSM-66 root extract with five per cent withanolides, a clinically backed form with proven absorption. Vegan, allergen free and additive free, it’s well priced at about 43p per day and feels high quality for a single-ingredient supplement. Available from: Dr Vegan (£12.99) Solgar Ashwagandha Root Extract Available from Amazon (£18.49) Star rating: 4/5 Price per daily dose: 40p While not the cheapest we tried, these ashwagandha tablets are still good value at just 4p per tablet, with 60 tablets per bottle. We marked them down slightly as they contain 300mg of ashwagandha, which is at the lower end of recommended dosage. Compared to some others which had a detectable smell, these are very neutral with no aftertaste either. Testers liked the glass bottle which they felt looked high quality, despite the price point. Available from: Amazon (£18.49) Healthspan Ayurvedic Ashwagandha Available from Pharmacy2U (£14.39), Healthspan (£17.99), Amazon (£18.99) Star rating: 4.5/5 Price per daily dose: 27p One of only a few of the tried-and-tested ashwagandha supplements to contain extra nutrients. This supplement not only contains 500mg of Ashwagandha KMS-66, but also 100% of the NRV for vitamins B6 and B12, therefore further enhancing the benefits to energy levels. Available from: Pharmacy2U (£14.39) Healthspan (£17.99) Amazon (£18.99) WeightWorld Ashwagandha with Organic Black Pepper Available from Amazon (£18.58), WeightWorld (£18.59) Best value for money Star rating: 4.5/5 Price per daily dose: 6p Another great supplement from Weightworld providing six months supply, so just 6p per capsule. It's a slightly bigger capsule size, but with the addition of black pepper to aid absorption. One capsule contains 600mg of ashwagandha root per capsule with 5mg of black pepper to provide a decent dose. Available from: Amazon (£18.58) WeightWorld (£18.59) Vitabright Ashwagandha Premium Available from Amazon (£17.99), Vitabright (£19.99) Star rating: 4.5/5 Price per daily dose: 21p Here you get 90 tablets, or three months supply of ashwagandha capsules making it a convenient and good value for money supplement for everyday use. It contains 550mg of KSM-66 ashwagandha plus black pepper to aid absorption. The capsules are tasteless, but there is a slight smell of pepper as you open the jar (which may cause you to sneeze!). Available from: Amazon (£17.99) Vitabright (£19.99) Together Health Organic Ashwagandha Available from Amazon (£9.76), Together Health (£11.99) Star rating: 4.5/5 Price per daily dose: 36p A handy resealable, protective and travel friendly packet containing 30 highly absorbable Ashwagandha KSM-66 capsules. We were really impressed with the novel packaging of this one – plastic free and compostable giving it some great environmental credentials. Available from: Amazon (£9.76) Together Health (£11.99) Wild Nutrition KSM-66 Ashwagandha Plus Available from Amazon (£25), Wild Nutrition (£26) Star rating: 4/5 Price per daily dose: 83p Wild Nutrition’s Ashwagandha Plus provides 30 days supply. They recommend two capsules a day, so not suitable if you don’t like swallowing capsules, but the addition of magnesium has been shown to tackle tiredness and fatigue. Wild have a strong ethical stance, using sustainable ingredients from an organic farm. Available from: Amazon (£25) Wild Nutrition (£26) Purolabs Puro Ashwagandha Available from Purolabs (£34.99), Amazon (£34.99) Star rating: 4/5 Price per daily dose: 58p Here you get 60 capsules or two months supply of ashwagandha KSM-66 and black pepper, making it convenient for everyday use. It contains 500mg of ashwagandha KSM-66 and 5mg of black pepper to aid absorption. Available from: Purolabs (£34.99) Amazon (£34.99) MyVitamins Ashwagandha KSM-66 Available from Cult Beauty (£4.49), MyProtein (£4.49), Look Fantastic (£5.49) Star rating: 4/5 Price per daily dose: 21p Just one months’ supply of ashwagandha KSM-66 500mg. Still fairly affordable but doesn’t contain any other nutrients. Available from: Cult Beauty (£4.49) MyProtein (£4.49) Look Fantastic (£5.49) Cytoplan Organic Ashwagandha Available from Cytoplan (£13.94), Supplement Hub (£15.49) Star rating: 4/5 Price per daily dose: 22p 60 easy-to-take capsules providing 500mg of ashwagandha per capsule. You can choose to take two per day if you wanted to increase the amount, but it would result in buying more often. Available from: Cytoplan (£13.94) Supplement Hub (£15.49) Best ashwagandha gummies WeightWorld Ashwagandha Gummies Available from Amazon (£18.48), WeightWorld (£18.49) Best gummy Star rating: 4.5/5 Price per daily dose: 28p This gummy has 1200mg ashwagandha per serving (two gummies). The ashwagandha root powder is mixed with some sugar/sweeteners in an easy-to-take raspberry flavoured gummy. If you can’t swallow capsules or tablets, this is a great option, however it does have added ingredients that the capsules don’t. Available from: Amazon (£18.48) WeightWorld (£18.49) Nutrigums Mind & Focus Available from Nutrigums (£12.99), Amazon (£12.99) Runner up Star rating: 4/5 Price per daily dose: 21p A lower dose of 250mg in just one gummy, so you will end up taking two per day in order to get 500mg, but it does contain vitamin D, B6, B12 and L-theanine to support normal mental and psychological performance. Available from: Nutrigums (£12.99) Amazon (£12.99) Best ashwagandha liquid sachets Zooki Ashwagandha Liquid Sachets Available from Victoria Heath (£29.99) Best liquid Star rating: 4/5 Price per daily dose: £1.20 This is the only liquid formulation on the list. It has a distinctive taste due to the passion fruit flavouring plus the addition of 100mg of curcumin (turmeric) in the sachet. Curcumin is loaded with health benefits, too. The 30-day supply of sachets are easy to take, either on their own or added to drinks/foods if you find the taste a bit too strong. Each sachet contains 500mg of ashwagandha KSM-66 with liposomal encapsulation for four times higher absorption. They don’t need to be stored in the fridge so are an easy on the go option, too. Available from: Victoria Heath (£29.99) How much ashwagandha should I take? The recommended dosage of ashwagandha can vary depending on factors like the specific supplement form, the reason for taking it, and the individual health needs. Studies suggest doses of around 300-600mg of ashwagandha extract taken once or twice per day is effective for general wellness and stress relief. 500-600mg per day, often taken in the evening, is recommended for sleep improvement and anxiety support. The general upper limit is 1000-1500mg per day. However, many people find benefits with much lower doses of around 300-600mg daily. If in doubt, it’s best to start with a lower dose and gradually increase the amount, under guidance from a healthcare provider. Taking too much can lead to side effects including stomach upset, diarrhoea or nausea. It may also lead to drowsiness because of its calming effects. When to take ashwagandha The best time of day to take ashwagandha depends on the reason for taking it. For stress and anxiety, it is best taken in the morning to help manage daily stress levels. If you’re looking for support with sleep, taking it in the evening may be better. Some people find that splitting the dose between morning and evening offers more consistent benefits. Ashwagandha is best absorbed with food – so taken with a meal. This can also minimise any potential stomach upset. Some research suggests pairing ashwagandha with black pepper to aid absorption and bioavailability. What format of ashwagandha is best? The type of ashwagandha depends on your health goals, personal preference and how the body tolerates it. These are some popular choices: Capsules or tablets – are convenient, easy to dose and generally more standardised. Look for a high concentration extract like KSM-66 or Sensoril, which contain 5-10 per cent withanolides*. Capsules or tablets generally provide 300-600mg per day. Liquid extracts – are quickly absorbed and easily added to a drink. They are highly concentrated, so you might need less. They are suited to those who struggle to swallow capsules. Gummies – are convenient and provide a sweet, palatable way to consume ashwagandha which make they easy to take. However, they may contain added sugars/fillers. Typical dosage is 1-2 gummies per day. *Withanolides are the primary active compounds that contribute to the health benefits of ashwaganda. These compounds are known for their adaptogenic, anti-inflammatory and antioxidant properties. High quality ashwagandha supplements are often standardised to contain 5-10 per cent withanolides, ensuring potency. Two popular extracts are KSM-66 and Sensoril. KSM-66 is a popular form of root extract containing 5 per cent withanolides. It is well researched especially for stress relief, energy and improved physical performance. Sensoril is another standardised extract, typically with higher withanolide content (10 per cent or more) designed for relaxation, stress reduction and improved sleep. Powdered ashwagandha root is the traditional form available in powder which can be mixed with water, smoothies or other beverages. It is favoured by those who prefer a natural and unprocessed option but the taste is quite strong so some find it harder to consume this way. Since ashwagandha is a herb and not considered an essential nutrient, there are no set nutrient reference values or recommended daily allowances. The optimal dosage may also depend on the specific health benefits you seek, such as stress relief, immune support, cognitive enhancement, or physical performance. 500mg of full-spectrum KSM-66 ashwagandha should be enough to start feeling the benefits. Other ashwagandha supplements tested: Feel Ashwagandha + Mushroom complex: 3.5/5 - Feel (£46.74) Related content What are the symptoms of anxiety Natural remedies for anxiety What to eat for more energy Top 10 energy-boosting lunches Top 10 mood-boosting foods Best supplements for energy More health-focused reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best biotin supplements Best supplements for perimenopause Best menopause supplements Best multivitamins Best sleep trackers Best sleep earplugs
Best supplements for perimenopause – to support transition through the menopausal years
Hormonal changes leading up to menopause can result in a range of symptoms. Our expert nutritionist looks into which supplements might help
This review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. Perimenopause, the time leading up to the menopause (defined as a year after a person’s last menstrual period), usually refers to the time when cycles start becoming disrupted in the years preceding the menopause. Should I take a perimenopause supplement? Many people transition through the menopausal years with no issues and minimal symptoms. However, for those who do experience some of the very wide range of symptoms, there are some supplements that may complement lifestyle changes such as eating a nutrient dense diet, getting regular movement (particularly strength training), managing stress and prioritising sleep. Sponsored by Wild Nutrition Make a fresh start this January with 50% off perimenopause supplements at Wild Nutrition It's that time of year when we start to rethink how to take better care of ourselves – whether that’s a refresh of routine or trying a new health supplement. Wild Nutrition’s Food-Grown® Perimenopause Complex has been expertly formulated to support hormone regulation, fatigue reduction, cognitive health and nervous system and immune support, helping you to nurture your body from within. With responsibly sourced, sustainable ingredients and a flexible subscription, it’s never been easier to prioritise your wellbeing. And that’s not all, because this January Wild Nutrition is offering 50% off your first three months if you’re a new customer – half the price, all the benefits. Shop Wild Nutrition’s Perimenopause Complex at WildNutrition.com. There are nutrients that are important in supporting our natural hormone production and metabolism, and in supporting the other systems in the body that can be under strain during this time of turbulence. Many people can get what they need from eating a diet based around good quality protein, a wide variety of plant foods, and healthy fats from fish, nuts, seeds, avocado and olive oil – read what to eat to ease the menopause, for more. If you do decide to try a supplement, try to stick with a product for three-four months before deciding whether it is the right one for you, rather than chopping and changing all the time. If you are taking supplements alongside HRT, it is important to make sure that these have been professionally checked for possible interactions. JUMP TO REVIEWS How we tested perimenopause supplements All perimenopause supplements were assessed using a clear set of criteria, with detailed notes recorded during the process. Products came from a range of manufacturers and included different formats such as tablets, capsules, gummies and powders, at a variety of price points to reflect what’s available on the market. We focused on the following areas: Ease of use: we considered how straightforward each supplement was to take, including the taste, size of tablets or capsules, and how simple it was to build into a daily routine Ingredient quality: products were checked for allergens, GMOs, animal-derived ingredients and overall suitability for vegetarians or vegans. We also favoured supplements with fewer unnecessary additives and those produced to recognised quality standards Nutrient profile: each supplement was examined for the vitamins, minerals and botanicals it contained, whether the forms used were likely to be well absorbed, and how the daily dose compared to Nutrient Reference Values (NRVs) Health claims: any claims made by manufacturers were noted, alongside whether guidance for use and potential warnings for specific groups were clearly provided Packaging: we reviewed packaging for convenience, freshness and ease of storage Value for money: cost per daily dose was compared across products, weighing price against nutrient quality, formulation and the number of servings provided in each pack Our overall recommendations reflect a balance of these criteria, designed to give clear, independent advice for anyone considering supplements to support them during perimenopause. Best supplements for perimenopause at a glance Dr Vegan PeriMenoFriend, £21.99 Paused perimenopause all-in-one, £19.99 Nu Mind Wellness Menopause Support, £74.99 BioCare Menopause Multinutrient, £40.49 Vitl Menopause Support, £19.95 Together Health Menopause Multi, £19.49 Cytoplan Perimenopause Complex, £31.99 Wild Nutrition Perimenopause Complex, £36 Jump to section: Best supplements for perimenopause 2025 What are the best nutrients for perimenopause? What are the best herbs for perimenopause? Which perimenopause supplement should I choose? Best supplements for perimenopause 2025 Dr Vegan PeriMenoFriend Available from Dr Vegan (£21.99) Price per day (recommended dose): 73p Star rating: 5/5 Two neutral-tasting capsules deliver a balanced mix of botanicals, vitamins and minerals aimed at perimenopausal support. The pouch is fully compostable and reseals cleanly. With ingredients like red clover, sage and magnesium, plus key nutrients such as D3 and B12, it offers a well-rounded formula without unnecessary additives. The vegan, allergen-free approach and fair price make it an easy product to stick with every day. Available from: Dr Vegan (£21.99) Paused perimenopause all-in-one Available from Paused (£19.99), Boots (£19.99) Price per day (recommended dose): 67p Star rating: 5/5 This supplement offers a comprehensive blend of essential vitamins and minerals, including vitamin D, vitamin C, B6, B12, zinc and herbal extracts such as red clover, sage and shatavari. It’s vegan-friendly, gluten-free and easy to take with just two capsules daily. While the formulation is perhaps a little basic, it provides solid support for women navigating perimenopause. Available from: Paused (£19.99) Boots (£19.99) Nu Mind Wellness Menopause Support Available from Nu Mind Wellness (£74.99) Price per day (recommended dose): £2.49 Star rating: 4.5/5 This is an all-in-one product combining five separate formulas designed for perimenopause and into the menopausal years. It has been developed alongside a reputable menopause nutritionist and claims to be safe to take alongside HRT. The formulation comprises robust multi-nutrients in good volumes of easy-to-absorb forms, a range of herbs and antioxidants including 500mg Ashwaganda, and is free from undesirable additives. It contains around 2000iu of Vitamin D; vitamins B12 and B9 are in a good balance, and the level of iodine is safe for most people. The only micronutrient missing from this formula is iron, but this is because not every woman needs to supplement with iron, and this should be based on symptoms and blood analysis. It contains a potent blend of metabolism-supporting nutrients to support blood glucose control at a life stage where many women struggle with metabolic dysfunction. For ease, the six capsules for each day are contained in an easy to open paper sachet, and all packaging is made from 100% biodegradable paper. The price tag does reflect its high quality, but there is a hefty discount if you subscribe. Available from: Nu Mind Wellness (£74.99) BioCare Menopause Multinutrient Available from BioCare (£40.49) Price per day (recommended dose): £1.33 Star rating: 4/5 This is a comprehensive multi-nutrient formula containing all of the key micronutrients for perimenopause and beyond – again, with the exception of iron, for the same reasons as above. It has the addition of green tea extract. The nutrients are generally provided in higher levels than the NRV, particularly vitamin B12 which is exceptionally high in this product. It contains 1000iu of Vitamin D. All the forms are bioavailable, and there are no nasty additives. This product has a relatively high level of iodine so be mindful of this if you have a thyroid condition. Available from: BioCare (£40.49) Vitl Menopause Support Available from Vitl (£19.95) Price per day (recommended dose): from 33p Star rating: 3.5/5 This is a more basic product in terms of its contents, which quotes research studies on its website to back up the select use of ingredients. These include soy isoflavones to reduce hot flushes, calcium and vitamin D for bone health, B vitamins for hormone balance, and chromium for blood glucose regulation. It contains 1000iu of vitamin D and up to four times the NRV of the B vitamins B5, B6, B9 and B12. It is not a multi nutrient so does not contain other vitamins and minerals. The nutrients are in bioavailable forms and the product is free from nasty extras. This may be a good baseline support option for women in the mid to late phases of perimenopause to target hot flushes and bone health, and for those who struggle with swallowing lots of capsules. Available from: Vitl (£19.95) Together Health Menopause Multi Available from Regn (£18.99), Together Health (£19.49) Price per day (recommended dose): 63p Star rating: 3.5/5 This and the next three supplements are ‘food form’ supplements, meaning they provide nutrients in the form of freeze-dried herbs and plants. They are believed to be well absorbed as they come in their natural state, and contain few or no additives, but can also have lower levels of nutrients compared to laboratory-made products. This is a basic-level multi-nutrient meeting NRV for some of the B vitamins but significantly below NRV for minerals and some of the other vitamins. It contains 600iu vitamin D which may provide maintenance for those with good levels. This formula does contain a little iron which may be beneficial for those with heavy bleeds. It also has good doses ashwaganda and sage extract. Available from: Regn (£18.99) Together Health (£19.49) Cytoplan Perimenopause Complex Available from Cytoplan (£31.99) Price per day (recommended dose): £1 Star rating: 3.5/5 Another food form supplement, this is not a multi-nutrient, but contains a broad spectrum selection of herbs. Included are adaptogens for mood and the nervous system, plus phytoestrogens for vasomotor symptoms and to support libido. It also contains a good amount of Vitamin B6 and chromium, and a small amount of magnesium, but no vitamin D. Available from: Cytoplan (£31.99) Wild Nutrition Perimenopause Complex Available from Wild Nutrition (£36), Amazon (£36) Price per day (recommended dose): £1.17 Star rating: 3.5/5 This formula contains a few nutrients such as vitamins B5 and B6, along with small amounts of three minerals including a little iron, mostly below NRV and in ‘food form’. It also contains good doses of shatavari (another adaptogen) and saffron. It has the addition of N-Acetyl-Cysteine which can act as an antioxidant. This formula is more targeted towards supporting mood, concentration and emotional wellbeing. Wild Nutrition also have a targeted probiotic for peri and menopause, designed with bacterial strains to support fluctuations in the gut and genitourinary microbiomes during these life stages. Available from: Wild Nutrition (£36) Amazon (£36) What are the best nutrients for peri/menopause? It is best to consult with a healthcare practitioner or nutritionist before embarking on a supplement programme, to ensure they are right for you. The below may act as a general guide. B Vitamins Why: Support energy production, mood regulation, and nerve function. Specifically: B6: May help regulate mood swings B12: Supports cognitive function and energy levels Folate (B9): Essential for red blood cell production and heart health Dosage: B6: 1.5 mg/day (upper safe limit: 10 mg/day) B12: 2.4 mcg/day (higher doses may be beneficial for many) Folate: 200 - 400 mcg/day Research: B vitamins may reduce depressive symptoms and improve energy during hormonal transitions Magnesium Why: Helps reduce anxiety, improve sleep, and support bone health Dosage: 300-400 mg/day Research: Magnesium supplementation has shown benefits for sleep and stress reduction in perimenopausal women Taurine Why: May help with anxiety, sleep, and cardiovascular health. Particularly beneficial when taken with magnesium Recommended Intake: 500-3,000 mg/day Research: Shown to reduce oxidative stress, support metabolism, calm the brain and improve mood Vitamin D Why: Essential for bone health, immune function, and hormone regulation Dosage: 10 mcg (400 IU)/day (up to 4,000 IU/day if deficient) Research: Deficiency in Vitamin D is linked to increased risk of osteoporosis and mood disorders in perimenopause Iron Why: Prevents anaemia, especially important during heavy periods in perimenopause Dosage: Depends on iron status which can be checked with blood testing Research: Studies highlight iron’s role in preventing fatigue and supporting oxygen transport Vitamin C Why: Supports collagen production for skin health and boosts immunity Dosage: 75 mg/day (up to 2,000 mg/day) Research: Shown to enhance antioxidant defences and skin health during ageing Zinc Why: Supports immunity, skin health, and hormone regulation Dosage: 8–11 mg/day (upper limit: 40 mg/day) Research: Zinc supplementation can improve skin integrity and immunity in midlife women Iodine Why: Essential for thyroid health, which impacts metabolism and energy levels Recommended Intake: Up to 150 mcg/day (people with thyroid conditions need to work with a healthcare practitioner before supplementing) Research: Iodine deficiency may worsen thyroid dysfunction, though it can also exacerbate it in the case of autoimmunity, so best to check before taking Vitamin E Why: May help alleviate hot flushes and skin dryness Recommended Intake: 15 mg/day Research: Has been shown to reduce the severity of hot flushes Choline Why: Supports brain function and liver health, and can deplete with oestrogen Recommended Intake: 425 mg/day Research: Choline deficiency is linked to cognitive decline and liver dysfunction Chromium Why: Helps regulate blood sugar levels, reducing sugar cravings - ensure you get medical advice before taking if using diabetes related or weight loss medication Recommended Intake: 200-1000 mcg/day Research: Beneficial for stabilising glucose levels during metabolic shifts that come with perimenopause Glycine Why: Supports sleep, mood, and collagen production Recommended Intake: 3-5 g/day. Research: Glycine has been shown to improve sleep quality and reduce menopausal symptoms Inositol Why: Promotes hormonal balance and supports healthy cholesterol and cardiovascular health. Caution when using alongside medications that impact blood sugars Recommended Intake: 2-4 g/day. Research: Effective for regulating insulin sensitivity and lipids Fibre Why: Aids digestion and supports gut and heart health, as well as oestrogen metabolism Recommended Intake: 25-30g/day for women. Research: High-fibre diets improve metabolic health and may reduce inflammation Omega-3 Fatty Acids Why: Reduces inflammation, supports heart health, and may alleviate mood swings and hot flushes. Recommended Intake: 1-2 g/day of EPA/DHA. Research: Omega-3s have shown benefits for mental health, cardiovascular health, and hot flushes What are the best herbs for perimenopause? Herbs are trickier to assess than nutrients, because the scientific literature is far scantier, and most of the evidence offers mixed data, meaning this is an area of research that requires development. However, there may well be beneficial effects and the right herbs for the right person may be helpful. There is much anecdotal and case-study based evidence to support their use for relief of perimenopause-related symptoms and hormone-related conditions, and indigenous cultures have used herbs medicinally for generations. Certain herbs are thought to be beneficial for certain symptoms, so some are included in formulations to support vasomotor symptoms like hot flushes, and others are adaptogens which are known for supporting the nervous system and sleep. Popular herbs found in perimenopause complex supplements include: red clover extract green tea extract soy isoflavones Ashwaganda sage leaf extract Black Cohosh saffron extract Shatavari Maca Dong Quai Rhodiola Of these, one of the better researched formulations is Ashwaganda, which is an adaptogenic herb traditionally used for improving mood and mental wellbeing. A promising trial using 300mg Ashwaganda twice daily for 8 weeks suggested improvement in mood related symptoms and overall quality of life during the transition to menopause. Soy isoflavones, red clover extract and black cohosh also had promising results in a recent systematic review, but at present, the evidence is not clear enough to give broad spectrum recommendations regarding dosages and suitability. The science is constantly evolving however, and it is hoped that this is an area of research from which we can develop clearer frameworks. Generally speaking, herbs found in combination supplement formulas for perimenopause are in fairly low doses and shouldn’t do any harm, provided there are no interactions with medications. So, if you are taking medication (particularly HRT) or have a medical condition, or if you wish to focus on specific formulations, you should consult a medical herbalist or trained nutritionist. Which perimenopause supplement should I choose? There are no particular combinations of herbs and nutrients to counter overall perimenopause symptoms, but this is because every person’s journey towards menopause is different, and with no two alike, it is difficult to make generic recommendations. In an ideal world, supplements should be tailored to support an individual’s main symptoms, along with their health history and blood markers. There are no combinations that should be avoided, with the exception of ensuring safety if taking supplements with a pre-existing medical condition or if you are taking any medications (including HRT). Multi-nutrient products can be a good way to bolster some of the essential nutrients mentioned above, but each formulation is very different and would be best matched to an individual based on their experience, symptoms, diet and lifestyle, and blood markers. Related guides What is menopause? Eat the menopause Menopause diet: what to eat Women's health Food and hormones: what to eat during your period What supplements should I take? Do supplements work? How to get the most out of supplements More supplement reviews Best collagen supplements Best joints supplements Best ashwagandha supplements Best sleep supplements Best vitamin C supplements Best biotin supplements Best menopause supplements Best pregnancy supplements
If you’re in need of a sleep-health overhaul, then look no further – we’ve rounded up the best sleep trackers to help you analyse your shut-eye and achieve an optimal night’s rest.
Sleep trackers use your heart rate and movement to evaluate the efficiency of your rest, help you establish a healthy sleep routine and allow you to analyse those horrible nights spent tossing and turning. It’s important to prioritise sleep – regular poor sleep can have negative impacts on everything from cognitive function and blood pressure, to immune health and inflammation. If you don’t want to wear a sleep tracker, which you usually strap to your wrist, then there are non-wearable devices that slide under your mattress and communicate your sleep data via your WiFi. All devices are usually supported by an app, which gives a daily breakdown of how you slept, often alongside other insights such as fitness activity, stress levels and SpO2, also known as pulse oximetry, which measures oxygen saturation in your blood and can detect sleep apnea. Read on to discover our pick of the best sleep trackers and don’t forget to scroll down to our detailed buyer's advice section to research further before you invest. For more like this, visit our reviews section and discover over 400 practical buyer’s guides offering unbiased advice on what equipment is worth investing in, including the best fitness trackers and best gadgets for health lovers. Our health section also features expert advice on optimum sleep habits, including tips to improve your sleep hygiene, what food to eat before bedtime, and dietary changes that will help you sleep better. The best sleep trackers at a glance Best budget sleep tracker: Xiaomi Mi Band 5, £39.99 Best high-end sleep tracker: Apple Watch Series 6, from £379 Best all-in-one sleep tracker: Garmin Venu Sq, from £179.99 Best for ease of use: Whoop, from £30 (subscription) Best for sleep apnoea: Withings Sleep Analyzer, £99.95 Best wearable tracker for fitness fans: Polar Unite, £134.50 Best non-wearable tracker for fitness fans: Emfit QS Active, €299.98 Best for sleep and stress tracking: Fitbit Sense, £299.99 Best discreet sleep tracker: Oura Ring, $299 The best sleep trackers to buy online Xiaomi Mi Band 5 Available from <a href="https://www.amazon.co.uk/Fitness-Tracker-Activity-Bracelet-Magnetic/dp/B08DV4GXZ7/ref=sr_1_1_sspa?dchild=1&keywords=Mi+Band+5&qid=1608741209&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzMVRRSTNUSElCRTVBJmVuY3J5cHRlZElkPUEwNDk4NTQzMVBNTzhIRjdRN1ZYQyZlbmNyeXB0ZWRBZElkPUEwOTQzOTQ4MU1DV0RDTEQ4T0NLMCZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU%3D&tag=bbc00-21&ascsubtag=bbcgoodfood-675274" target="_blank" rel="sponsored">Amazon (£39.99) Best budget sleep tracker For this price we thought it impossible to find a reliable, durable sleep tracker, but we were proven wrong when we tested the Mi Band 5. You don’t get a breadth of intuitive functions and display options here, but you do get sleep tracking, heart rate monitoring and GPS activity tracking (when paired with your phone). The sleep tracking – which offers a sleep score, measures cycles, disturbances and efficiency – easily holds it own against rival, more expensive trackers. And the device’s app is easy to follow and it’s possible to isolate specific intel, plus you can integrate Apple Health or Google Fit into it. The touchscreen is responsive and easy to read, the device is water and swim proof, and the battery life is up to 14 days. The downsides are fair for under £40: only 11 sport modes, no wallet app and no inbuilt GPS, so you will always have to take your phone with you when you work out. Available from <a href="https://www.amazon.co.uk/Fitness-Tracker-Activity-Bracelet-Magnetic/dp/B08DV4GXZ7/ref=sr_1_1_sspa?dchild=1&keywords=Mi+Band+5&qid=1608741209&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzMVRRSTNUSElCRTVBJmVuY3J5cHRlZElkPUEwNDk4NTQzMVBNTzhIRjdRN1ZYQyZlbmNyeXB0ZWRBZElkPUEwOTQzOTQ4MU1DV0RDTEQ4T0NLMCZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU%3D&tag=bbc00-21&ascsubtag=bbcgoodfood-675274" target="_blank" rel="sponsored">Amazon (£39.99) Apple Watch Series 6 Latest Deals Best high-end sleep tracker You will pay top dollar for Apple’s latest watch (£379 is a starting price), but if you want every function, metric and app, plus beautiful and intuitive design, then the Series 6 is your only choice. Most importantly (for our testing purposes) it contains sleep tracking. Rather than a nerdy data-driven experience, the Series 6 pushes you to create a healthy sleep routine. To get the best of it, you need to follow its advice. Set a bedtime and sleep time, embrace the nightly Wind Down function, make the most of the mindfulness and breathing apps and use the data generated from your rest to improve your daily sleep schedule rather than a stick to beat yourself with. There are a lot of bells and whistles: an SpO2 sensor, a hand-washing feature, music apps, Alexa, excellent GPS fitness tracking and an ECG app to record your heartbeat. It’s hard to have such data whizzing around on your wrist and not look at it constantly – especially when all your calls, messages and social media is feeding into it – but we played around with the settings and after a few days, felt we had the right mix of information and peace. Battery life is 36 hours at best so you’ll need to find 83 minutes to charge it every day or so. Latest Deals Garmin Venu Sq Available from: Garmin (£179.99), Argos (£179.99). Currys (£179) Best all-in-one sleep tracker The Venu Sq packs in a lot of functions with only two buttons and a touch screen to navigate. It’s not a watch for sausage fingers, but it is a brilliantly reliable all rounder that ticks several important boxes. Sleep tracking is done in the background and must be viewed on the free Garmin Connect app, which could be seen as a downside but since the sleep data is so detailed, we preferred looking at it on an app. The app reviews sleep stages with a clear graph and stats, which we found accurate, alongside pulse ox analysis and respiration (the latter on-point, the former hard to verify). There’s a one-day and seven-day sleep review but note the sleep tracking doesn’t work for naps. On top of this, it has a stress tracking function, which is complemented by breath work and mindfulness functions – we utilised them in the evening as part of our sleep routine. There’s also menstrual tracking and accurate GPS fitness tracking for most sports (it’s waterproof up to 50 metres). Standby battery life is a decent six days, the strap is simple to adjust (something frustratingly rare in sleep trackers) and there’s also a music-enabled option for £229.99. Available from: Garmin (£179.99) Argos (£179.99) Currys (£179) Whoop Available from Whoop (join from £30) Best for ease of use If you’re only interested in sleep data then you need Whoop, a wrist strap so discreet and comfortable you’ll forget you have it on. The purchase model is different to other trackers: select a strap (black is included in your subscription, or there are 11 other colours that start at £25 each) and choose from one of three payment plans (from £18 a month). There’s no screen on a Whoop, instead analytics are viewed on its app, which might frustrate some but we enjoyed one less distraction in our data saturated lives. The app collates expected data: heart rate, calorie burn, hours slept, sleep stages, disturbances and respiratory rate. It also uses algorithms to generate scores for ‘strain’ (how far you’ve pushed your body) and ‘recovery’ (how rested your body is). It also measures heart rate variability (HRV) – the variance in time between the beats of your heart. Studies show the greater HRV, the more able your body is to perform at more strenuous levels. These metrics are Whoop’s USP. It’s an incentive to look after yourself, but also to push yourself when your watch says you can. The device has a five-day battery life and is charged by a USB battery pack. The only negative? The fabric strap needs replacing every few months. Available from Whoop (join from £30) Withings Sleep Analyzer Latest Deals Best for sleep apnoea This thin mat, which slips under your mattress, is the best way to check for sleep apnoea, a disorder that causes a person’s breathing to be interrupted during sleep and can cause extreme fatigue and headaches, and can lead to high blood pressure and a higher chance of stroke. You will need one mat per person and a plug socket within three metres of the bed to power it. Data is sent to Withings’ app, Health Mate, which presents the mat’s insights – including snore detection thanks to a small mic in the mat – in a helpful traffic light design. iPhone users can add their Apple Health data to incorporate daily steps and workouts. We found the sleep data accurate – particularly the nighttime wakings – and the daily sleep score usually matched how we ‘felt’ we’d slept. The stand out feature is its ability to detect signs of sleep apnea and while that function is awaiting FDA approval in the US, in a clinical trial, the Analyzer was shown to achieve similar results to polysomnography, a diagnostic test usually performed in sleep labs. Results are presented on a scale (mild, moderate, severe) with explanations of each, surveys to take and advice on when to see a doctor. It won’t replace a professional diagnosis but based on the research and our own results, it’s a reliable indicator of a potential problem. Latest Deals Polar Unite Fitness Watch Latest Deals Best wearable sleep tracker for fitness fans Endorsed by a long list of professional runners and triathletes, Polar Unite’s expertise lies in providing accurate insights on a range of activities and metrics, plus reliable evaluation of how you perform when you aren’t active. All the standard issue sleep analysis is present – sleep time, actual sleep percentage, disturbances, sleep cycles and sleep continuity – but it’s the measure of your autonomic nervous system recovery that sets it apart from other trackers. Your autonomic nervous systems activates in stressful situations – including workouts – but should stabilise. If it doesn’t – because you’re anxious or intoxicated, for example – that will affect your body’s ability to recover and perform. Unite reflects this in its Nightly Recharge score, which is available to view on the mostly touchscreen watch or in Polar’s Flow app. Fitness-wise, the device can track, and offer feedback on, 100 activities and features. The stand out is the FitSpark function, which recommends workouts to help improve your personal fitness levels. Add to that waterproofing up to 30 metres and an elegant watch face, and you have a reliable, accurate, wearable device all at a price much lower than competitors. The only negative is the GPS, which isn’t in-built and must be paired with a phone. Latest Deals Emfit QS Active Available from Emfit (€299.98) Best non-wearable sleep tracker for fitness fans Emfit QS Active isn’t for tracking the minutiae of every physical exertion. Instead, it gathers your nighttime data (heart rate, cycles, respiratory rate, disturbances), and informs you of your sleep quality and recovery state, which can then be used to formulate training plans and rest days. Like Whoop, heart rate variability is a key component here – the higher your HRV, the more ready you are to push yourself. And like Polar’s Unite, it also assesses your autonomic nervous system to gauge your recovery state. It’s a reliable, fuss-free way to measure your body’s ability to cope with strain. The device is a thin belt-like sensor that sits under your mattress, with a two-metre long cable for plugging it in. Data is viewed on a desktop app, which is easy to follow despite the scientific UX, and you can drill down on individual stats to gain more granular insights. Helpfully, information can be exported via CSV format, allowing you to share it with a fitness buddy or trainer. One bug bear is the multi-stage set up, which will only be successful if you are connected to your Wifi’s 2.4 GHz, rather than the standard 5GHz. Available from Emfit (€299.98) Fitbit Sense Latest Deals Best for sleep and stress-tracking Sleep and stress go hand in hand, or rather they don’t, which is where Fitbit’s Sense comes to the rescue. The smartwatch features the same spot-on sleep tracking tech that all its models do, but also offers daily stress-tracking and the world’s first electrodermal activity (EDA) sensor. Using EDA responses, detected via the conductivity of your skin, the device can measure your stress levels. The EDA scan doesn’t run in the background – you need to sit still for two minutes while it works its magic – but it’s worthwhile for the results, which we found spot on, and the mindfulness exercises were beneficial on high-stress days; we particularly liked using them before bedtime. Speaking of which, Fitbit’s sleep tracking is impressive, with data on your baseline temperature, SpO2 tracker to help spot sleep apnea and a thorough breakdown of your sleep cycles, efficiency, disturbances and so on. However, you will need a premium subscription to get a full breakdown (currently free for a 90 day trial). The smartwatch comes with several apps as standard, including wallet, Alexa and Spotify, plus a host of other paid-for apps that can be added. Battery life is six days (providing you don’t turn on GPS for long). Latest Deals Oura Ring Available from Oura ($299) Best discrete sleep tracker Prince Harry and Twitter CEO Jack Dorsey are reportedly fans of Oura, a minimalist tracker ring, which comes in two styles and up to four finishes, and packs a lot into such a tiny accessory. You will first need to measure your finger via a postal kit, and then order your ring. The exterior looks like a chunky ring, but the inside contains infrared LED sensors, two body temperature sensors, a 3D accelerometer, and a gyroscope. Your data pops up on Oura’s stylish app, an impressively comprehensive combination of data. Sleep duration, efficiency, cycles and latency are all present, but so too are heart rate, heart rate variability, body temperature, respiratory rate and training frequency. On top of that, the app features advice on sleep hygiene and audio stories, which act like guided meditation, and are designed to help you relax and fall asleep. The sleek design and holistic approach means Oura doesn’t feel like a tracker, rather a self care tool. Our only niggle is the charger cradle, which the ring sits on top of – but isn’t locked in. It’s fine for charging at home, but if you’re on the go – or have small children around who pick up everything – we can imagine the ring getting misplaced quickly. Available from Oura ($299) Sleep tracker buyer’s advice guide What is a sleep tracker? Sleep trackers monitor your heart rate and movement, interpret the data and display the results on an app on your phone or desktop, and in some cases show the data immediately on the device screen. They are mostly worn on the wrist but there are non-wearable devices, usually in the form of a thin sensor, which is mains-powdered and sits under a mattress. How do they work? By tracking heart rate and movement, they can detect your sleep cycles, how often you wake up, how long you were awake for and how long it takes you to fall asleep (known as latency). A person’s sleep cycles between non-rapid eye movement sleep (which has three stages: light, slow wave brain activity and deep sleep) and rapid eye movement sleep (where you dream). A sleep tracker will evaluate each night’s sleep, breaking it down into easy-to-understand graphs and percentages, often marking you an overall score for your night’s rest. The higher your sleep efficiency (what percentage of your time in bed you were actually asleep) the better your quality of rest. For the best results, wearables should be worn all the time (most are waterproof). Some sleep trackers measure only that; others track several activities, including fitness, stress levels and Sp02 levels, which can detect sleep apnea. There are also sleep trackers that can be synced with your smartphone to mirror your message, calls, photos and music apps. How accurate is a sleep tracker? For true accuracy you would need to be hooked up to an electroencephalograph to measure your brainwaves – but sleep trackers are the most accurate way of assessing your sleep efficiency and cycles without sleeping in a lab. There is also the function to edit data, so you can update your nightly results to help improve the accuracy, and import data from other health and fitness apps. Sleep trackers alone aren’t the golden pill for sleep health – they should be used in conjunction with good sleep hygiene. For some people, sleep trackers can add to their anxiety over sleep - or lack of it. If you suffer from orthosomnia – a sleep disorder where a patient becomes preoccupied by their sleep efficiency – then you should try a more intuitive sleep approach, and consider seeking professional help. Head here for more tips on how to get a good night's sleep. How should I choose a sleep tracker? Which device is right for you depends on how you want to track your sleep (on your body or in your room) and what data you want to collect (sleep, fitness, stress levels and so on). There are devices that will only track sleep, but if you also want to listen to music, field messages and track your fitness, then you would be wise to consolidated it all into one device. You should also consider style, materials and ease of use. Usually, the bigger the range of functions, the higher the price, ranging from £40-£400 depending on the spec. How to set up a sleep tracker Most devices have a straightforward set up. Wearables usually need a period of charging, and then they can be switched on and paired with your phone, often through a free app from the manufacturer. You can then review and edit your data at any point. With non wearables, the set up can be more complicated, as it involves connecting with your home WiFi, which you will need to be strong in the room you are sleeping in (a Wifi booster can help with this). All the devices we tested came with printed instructions, and we found YouTube tutorials on set up and usage for many of them. Running an app constantly in the background of your phone will drain your battery quicker, but it will allow your data to be processed immediately. What we looked for when testing Every device featured was tested for 24 hours a day for a minimum four-day period (often longer). We assessed the sleep tracking functions, battery life, fit, set up, design, and additional functions, such as music, activity tracking and messaging. Finally, we considered the type of person best suited to each device – if you only want to evaluate your sleep, there’s not much point in having a watch that can measure your mile pace or swimming speed. If you’re an athlete, on the other hand, those features will be essential. Health and fitness recipes and guides What to eat for better sleep How to tackle sleeplessness 5 tips to improve your sleep hygiene 7 late-night snacks for a healthier bedtime The best gadgets for health lovers Why am I always tired? 5 reasons you're waking up tired with no energy Fitness and nutrition advice This review was last updated in January 2021. 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.
Nutritionists predict 2026’s biggest healthy eating trends. And they’re SO much easier than you thought!
Forget expensive ‘superfoods’ and restrictive celebrity diets, next year will all be about ‘low-lift’ nutrition – easy and effortless with real health benefits. Read on to get a head start…
Our experts: Priya Tew, specialist dietitian from Dietitian UK and author of The complete low-FODMAP Diet Plan book Amanda Ursell, registered dietitian Ian Marber, nutritional therapist Jennifer Low, dietitian Lucy Jones, chief clinical officer, Oviva Bridget Benelam, nutrition scientist, British Nutrition Foundation Juliette Kellow, registered dietitian 2026 promises to be all about ‘low-lift’ nutrition – easy and effortless with real health benefits. Find out what leading nutritionists believe the new year will hold for our health... Discover our full range of health guides, whether it's intuitive eating, diet and lifestyle tips to help manage stress, or diet tips and foods that help you sleep. “Fibre is going to be in the spotlight” Priya Tew, specialist dietitian from Dietitian UK and author of The Complete Low-FODMAP Diet Plan The biggest nutrition buzzword in 2025 has been gut health and the cornerstone of a healthy gut is dietary fibre, says Priya. “In 2026 I think we can expect the focus to move away from protein to fibre. Fibre has notoriously been one of the least sexy of nutrients, so it is great it gets its moment in the spotlight,” she adds. A 2019 analysis in The Lancet confirmed that higher fibre intake dramatically reduces the risk of serious illnesses like heart disease, type 2 diabetes and certain cancers. “Fibre acts like a prebiotic, feeding the beneficial bacteria in your gut. This process aids in lowering ‘bad’ LDL cholesterol, stabilising blood sugar and helping our bowels stay regular,” says Priya. “It really is a nutrient your body needs and many of us are dramatically undereating it.” The daily recommended amount is around 30g a day, however, it is important to increase your fibre in step-by-step increments. “Too large an increase in one go can lead to bloating, constipation and pain,” she says. Priya recommends that you increase your intake with easy, meal-by-meal swaps: Morning boost: stir chia seeds or ground flaxseed into your morning smoothie or oatmeal. Lunch upgrade: swap refined grains for a half-cup serving of lentils, black beans or quinoa. Dinner hack: load your plate with non-starchy vegetables like broccoli, spinach or asparagus plus a wholegrain. “Better no- and low-alcohol drinks will end ‘sober shaming’” Amanda Ursell, registered dietitian “There’s a shift towards removing the stigma attached to not drinking alcohol, known as sober shaming, and I think non-alcoholic drinks will become even more popular in 2026,” says Amanda. The number of people doing the Dry January® challenge is going to hit an all-time high of 15.5 million in 2026, and the number of low and non-alcoholic drinks is surging to meet demand. “The drinks industry has responded well to the challenge and we’ve got so many better-tasting and better-looking alcohol-free options than ever before,” claims Amanda. “In Kent, where I live, there is a drive to promote alcohol-free drinks in pubs, where I've seen messaging on websites like 'No Alcohol, No Problem'. More pubs are offering low-alcohol (no-lo) options,” she says. “We are seeing more good quality alternatives to beers, gins and ciders,” says Amanda. For example, there’s cider that’s medium-sweet, plus an ever expanding range of good lager options such as Lucky Saint, Small Beers and Days. The range of still and sparkling wines also continues to rise, too, with most supermarkets carrying several options. Non-alcoholic drinks popular for their aromatics are now moving from niche to mainstream. These include Mother Root, a cider vinegar based switchel marketed as a feel-good aperitif with gut health benefits, and the botanical alcohol-free Botivo. The health benefits of going alcohol-free are well documented and include better sleep, more energy. lower anxiety and blood pressure and a slimmer waistline. “Younger people are already setting an example with 59 per cent of Gen Z-ers in Britain over the age of 18 claiming to have not drunk alcohol in the previous 12 months,” she says. “It’s 55-64 age group who are the most likely to drink more than 14 units each week,” she says. As we get older it gets harder to metabolise alcohol, so we feel the effects more. Find more about alcohol units and download an alcohol tracker via DrinkAware. “Choose greens for your prostate health” Ian Marber, nutritional therapist With prostate cancer diagnoses continuing to rise in the UK, according to Cancer Research UK, it’s important to look at preventative measures. Ian sees cruciferous vegetables – that’s cauliflower, cress, broccoli, brussels sprouts, cabbage and kale – as a nutritional positive in 2026 for men looking to lower their risk. The health benefits of these vegetables are well known, but they have an established link to some forms of cancer, notably prostate cancer, says Ian. “The benefits come from indole-3 carbinol and sulforaphane, natural plant chemicals that in part contribute to that strong, distinctive flavour of the vegetables,” he says. “The most cited research comes from the Journal of Nutrition published in 2004, and suggests that increased intake of these phytonutrients not only inhibits the spread of prostate cancer in its early stages but also reduces the risk of contracting aggressive forms of the disease in the first place,” he says. The best way to get the maximum nutritional benefits is to steam green veg rather than boil, roast cauliflower or broccoli and by adding greens to stir-fries or thinly sliced raw cabbage to slaws. Get started with these broccoli and cauliflower recipes. “Trusting your body, not your tracker” Jennifer Low, dietitian In 2026 Jennifer says we’ll be turning away from the tech – great news for all of us who find calorie-tracking or entering your lunch choices into your app a major bind. “These trackers are proved time and again to be inaccurate. They can drive anxiety, create food rules and mean that we stop listening to the innate wisdom of our body,” she says. Listening to what’s happening inside our body is called interoception. “One study found that greater interoception, especially awareness of hunger and fullness, meant that there were lower levels of disordered eating behaviours,” Jennifer explains. “Instead of relying on external measures to tell us when to eat, what to eat and how much to exercise, my hope is that we start to listen to what is going on inside. Our bodies are capable of making sensible choices – most of us are just too busy, stressed and distracted to listen. Slowing down, being mindful and allowing time are key to having a healthy body and mind.” “It’s going to be the year of the bean” Lucy Jones, chief clinical officer, Oviva (the weight-loss app partnered with the NHS) “I'm going to call it, 2026 will be the year of the bean,” Lucy claims. Why? Beans are a solution to so many of the emerging diet trends including protein-first, plant-based, sustainable (lower carbon footprint), high-fibre (gut health) and anti-UPF. Not to mention budget-friendly in an increasingly cost-pressured world. Every 50g of beans/legumes you eat daily is associated with a six per cent lower all-cause mortality risk, which is incredible, says Jones. “There are now large campaigns aimed at increasing bean consumption such as the Bang In Some Beans movement with the ambition to double UK bean consumption by 2028. It is being supported by major supermarkets and has some fantastic health facts,” she says. Diets that are low in beans are associated with up to 9,000 premature deaths in the UK each year. However, two thirds of the UK population eat less than one portion of beans per week. Currently half of children’s bean intake and over a third of adult’s total bean intake in the UK comes from baked beans, so there’s huge potential to diversify the beans we are eating. As 95 per cent of the beans we buy are eaten at home, the campaign is calling on restaurants and cafes to offer more menu options using beans. What are the positives? Beans are a lot cheaper than other meat alternatives – they cost on average 4.5 times less – plus one 400g can of baked beans contains half of the daily 30g fibre target. Beans have a lower carbon footprint that other sources of protein, but consumption needs to be seven times higher to align with the Planetary Health Diet, says Jones. To avoid ‘bean belly’ or bloating, Jones says you should get into the habit of rinsing canned beans before you use them as this removes some fermentable carbs and sodium. Start by small servings of 2-3 tbsp and build up your bean intake over 2-3 weeks. “A focus on nutrient-rich choices for weight-loss jab users” Bridget Benelam, nutrition scientist, British Nutrition Foundation Weight-loss drugs can be effective when it comes to dropping pound, controlling type 2 diabetes and improving quality of life, but they may result in diet and nutrient deficiencies if we’re not eating healthily, says Bridget. “Long-term health could be affected if healthy eating and lifestyle changes aren’t addressed when taking these medications,” she says. “Eating foods that are rich in the nutrients we need relative to their calorie content is going to be key in 2026,” she says. When your appetite is reduced, eating foods that meet your nutrient needs is vital. Look to include nutrient-dense foods like these into your diet: Lean protein such as chicken, beans, fish and seafood or tofu, which provide micronutrients such as selenium, zinc and iodine Wholegrains, which provide fibre, B vitamins and iron; Dairy foods that contain calcium, iodine and vitamin B12 (or fortified alternatives) Green leafy vegetables that provide folate, vitamin C and vitamin A. “Making nutrient-dense foods the cornerstone of your diet can ensure that health and wellbeing are supported alongside weight loss. The British Nutrition Foundation will be releasing a meal planner in the New Year to illustrate how to put nutrient dense eating into practice,” says Bridget. “A shift to natural plant-based products” Juliette Kellow, registered dietitian “As the desire to remove ultra-processed foods (UPFs) from our diet grows, we’re going to see a move away from products created to imitate meat to more natural alternatives,” says Kellow. “Some plant-based burgers that are designed to look and taste like meat can contain a high percentage of processed ingredients, which many people want to cut down on,” she says. “As a result, I think we’ll see a shift away from buying plant-based burgers or sausages that mimic meat towards getting protein from more natural ingredients like beans, chickpeas, lentils, seeds and nuts.” It’s important not to fear plant alternatives that come under the UPF umbrella though, she advises. "Tofu and Quorn are considered processed foods, but these are still good choices as they provide protein, are low in fat and fit into a healthy diet, especially if they’re served with wholegrains and vegetables." Meanwhile, if you’re swapping meat for vegetables, Kellow says it’s important to look at the bigger picture. "If you choose a cauliflower steak as a meat alternative, it will count towards your five-a-day but it won’t provide much protein, so it’s important to serve it with a soya-based dip and sprinkled with nuts or seeds to up the protein content." When you’re buying plant-based foods, always check labels, too, she says. "A long ingredients list doesn’t necessarily mean a food is bad for you. Take soya milk, for example. It may have more than five ingredients but many of these are nutrients added to fortify the product, such as vitamin D, calcium and vitamin B12." Kellow says to prioritise looking at the nutrition over the ingredients. "The products to leave on the shelf are those high in saturated fats, added sugars and salt. Also beware of plant-based products containing coconut oil, as these will likely be high in saturated fats," she says. Further reading: Why your ‘mouth microbiome’ is the new ‘gut health’ What is intuitive eating? A balanced diet for women A balanced diet for men All our healthy recipe collections More health & nutrition tips All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
New Year exercise gear: fitness experts on what you need and what you don't
Trying out a new sport or exercise regimen this January? Don’t waste your money on unnecessary kit with our experts’ advice
The experts: Sally Gunnnell, Olympic 400m hurdles gold medallist and founder of coaching platform Life’s Hurdle Sarah Campus, personal trainer and founder of LDN Mums Fitness, Louise Whitting, Team GB triathlete and triathlon coach Lotty Campbell Bird, yoga, Pilates and barre teacher New Year, new you? Are you making resolutions or promising yourself you’ll embrace a healthier lifestyle for 2026? One of the biggest obstacles to getting started with Couch to 5K, yoga or lifting weights is not having the right kit. So we’ve asked the experts exactly what you need to get your health kick started. Running Running is the ultimate no-fuss way to get fit. After all, you just pull on your shoes and get out of the door. But even if you’re starting off gently, you may need new shoes. “Running is a very high-impact sport and old, worn-out running shoes are a major cause of shin splints,” says Louise Whitting (louisewhitting.com), a Team GB triathlete and triathlon coach. She suggests having your gait analysed before buying new footwear. “Your shoes need to be supportive, comfortable and fit you well. You can expect to spend £100 to £130 on a mid-range pair of trainers,” she says. Sports bras are a must (“they should be a little bit tight but they shouldn’t chafe”). And while you might like jogging in tracksuit bottoms and a T-shirt, specialist clothing can improve comfort and performance. “I encourage people to experiment with what works for them, but when I run in winter, I wear a long-sleeved top, preferably reflective or brightly coloured, with running leggings and gloves.” For runners training for longer distances, a GPS sports watch can help track routes and running times. Louise uses a Garmin Forerunner, which she bought on sale. Because conventional earphones are banned at many races, Louise recommends bone-conducting headphones, like Shokz, which allow runners to hear what’s happening around them. Swimming A comfortable swimming costume that provides support and doesn’t chafe is all you need for doing laps at your local pool, says Louise. She also recommends goggles with anti-fog technology. But if you want to get more serious, particularly if you’re considering a triathlon, then fins, a pull buoy (a float placed between the legs) and swim paddles are useful equipment for drills that will improve your stroke. Cycling Enjoy the few hours of winter daylight while whizzing through the streets or countryside on your bike – just ensure you don’t get cold. Louise advises wearing a long-sleeved base layer (avoid cotton, which absorbs sweat, becoming cold and clammy), topped with a long-sleeved cycling jersey. A wind- and water-resistant jacket and gloves from a specialist brand such as Castelli will keep you warm and dry. Add thick winter cycling leggings and neoprene shoe covers to protect feet from the elements. Helmets are essential but don’t need to be expensive. For serious cyclists, a GPS bike computer can help map routes and monitor performance. Gym classes So you’re ready to try fitness classes, from circuits and body conditioning to boxercise, but unsure what to wear? “Leggings and tracksuit bottoms are fine as long as you can move easily,” says personal trainer and founder of LDN Mums Fitness, Sarah Campus (@sarahcampus). “Old T-shirts are also acceptable,” she says, although she notes that moisture-wicking tops made from polyester will dry faster than cotton. The right shoes are essential. “Look for general training or cross-trainer shoes designed for mixed gym use, including treadmills, classes and light lifting.” Women will need a sports bra (“It doesn’t need to be expensive, just supportive”), plus a water bottle, small towel and a lock for the lockers. Headphones and wipes can also be useful. But forget the protein bars and powders. “For most people, water and a balanced meal after a workout is enough,” she says. And don’t make her mistake of buying an ab crunch machine. “It’s simply not necessary!” Padel It’s been one of the hottest sport trends of 2025, and the popularity of Spanish racquet game padel shows no sign of declining. But be prepared to spend a little to get started. “You need a padel racket, which typically costs between £50 and £120,” says Sarah, a regular padel player. Specialist balls also cost around £10 for a pack of three. Trainers should be court-appropriate, rather than running shoes, with good grip and lateral support. Yoga Yoga is an ever-popular way for even the most exercise-phobic to stretch, strengthen and improve flexibility and balance. Lotty Campbell Bird (@collectivefitnessbylotty) a yoga, Pilates and barre teacher, advises buying a mat before starting. “It will cost around £30 or £40. You want good grip as it enhances your practice, and cheaper mats can be slippery. Look out for one that specifically mentions stability – cork is a great material.” (Lotty’s own Myga cork and rubber mat is £29.99) A yoga block and strap are also useful props, says Lotty. As for clothes, “you can wear tracksuit bottoms or pyjamas at home,” she says, but if buying leggings, choose pairs without zips, seams or pockets that can dig in. Her go-to is a pair of Lululemon Align leggings and a Sweaty Betty Stamina sports bra for medium support. Pilates While you may be able to use your yoga mat to start doing Pilates at home, Pilates mats are “thicker and more cushioned than yoga mats to support your spine,” Lotty says. She suggests picking up a Pilates ball (£7.99), resistance bands (from £7) and some light weights such as 1kg and 2kg dumbbells. She also recommends weighted Bala bangles, which can be worn on the ankles and wrists. Grip socks are also useful if you’re trying reformer Pilates. “They give added stability when your feet are pressing into the bed,” she says. Strength training Getting stronger doesn’t have to be difficult or expensive, says Sally Gunnell, Olympic 400m hurdles gold medallist and founder of coaching platform Life’s Hurdle (lifeshurdle.com) “Just 10 minutes a day can be enough to begin with: do some squats or assisted press-ups on the sofa,” she says. “You don’t need special clothing, but smooth, flat shoes or going barefoot work best for strength training. With squats and balance work, I often take my shoes off for stability,” says Sally. She then recommends progressing to light weights. “Buy a set with 2kg, 4kg and 6kg weights,” she says. If training at home, an online programme can help prevent injury. “Find someone accountable. I still have a coach,” she says. “If I start thinking too much about working out, I can talk myself out of it.” She suggests investing in your own gym kit. “I like to put nice clothes on as it makes me feel confident going into the gym. I get my kit out the night before so I don’t have to think about it too much. And I take a water bottle, as none of us drink enough.” So what is her worst fitness buy? “I’ve had some fancy watches in my time but I don’t run in my glasses and I couldn’t even read them!” Read more... How to start exercising How to winter-proof your workout The best fitness trackers for exercise lovers What is the healthiest exercise 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.
Everyone’s taking this mineral for their sleep; a nutritionist explains how to make magnesium work for you
We’re all in search of the perfect night’s sleep, and many think they’ve found the secret. Here’s the expert way to hack the ‘super-sleep’ mineral.
What do the Sleepy Girl Mocktail and Epsom bath salts have in common? They’re both supposed to help you peacefully drift off for the perfect night’s sleep, and they both contain the same ‘super mineral’: magnesium. Sales of magnesium supplements have skyrocketed, as it’s promoted everywhere as the hot new wellness aid. As a nutritionist, I can tell you that magnesium is an essential mineral that we need daily, and it’s involved in over 300 processes in the body. These include bone health, muscle and nerve function, stress regulation and heart rhythm – as well as sleep and relaxation. It does this in a number of ways, such as helping calm the nervous system, relaxing muscles, potentially supporting melatonin regulation, and playing a role in stress management. Next, read how to sleep better, find out the importance of a morning routine and why you're always tired. There is evidence that magnesium really can improve sleep, including a trial of the type that we scientists love: a randomised, placebo-controlled study. UK adults, aged 18-65 and suffering poor sleep, measured their sleep quality, mood and related health outcomes. Results showed improvements in all three areas with magnesium compared to placebo. (Though we’d always like to see more longer-term clinical trials looking at different populations and settings to back this up.) However, where it gets complicated is the fact that there are multiple different types of magnesium and ways of getting it into your body, and it can be a minefield out there. Different forms can target digestion, energy, muscle function or sleep, so it’s important to select the right type for your needs. What’s more, Epsom salts (magnesium sulfate) are often used in baths to help relax muscles. While they can feel soothing, evidence that magnesium is absorbed through the skin or corrects deficiency is limited. Here are the different types of magnesium that can help different sleep problems. Sleep issue: stress and a racing mind before bed What to take? Magnesium glycinate Nutritionist know-how: Stress is one of the most common causes of sleep problems, and we all know how frustrating it can be when your mind won’t switch off due to excessive thoughts. Magnesium glycinate contains the amino acid glycine, which has calming properties. The magnesium regulates GABA (a calming neurotransmitter) and can lower stress and anxiety levels. A dose of 150-300mg elemental magnesium taken 1-2 hours before bedtime is usually recommended, with some studies showing quicker sleep onset. (However there are mixed results overall and more research in to this area is needed.) Sleep issue: trouble dropping off to sleep What to take? Magnesium L-threonate Nutritionist know-how: If you are frequently finding it difficult to fall asleep, this could be due to an imbalance in melatonin, GABA and nervous system activation. Magnesium L-threonate is a compound known to cross the blood-brain barrier, supporting the nervous system. In turn, higher magnesium levels in the brain may support deep sleep and mental calmness. You can take this supplement in powder or capsule form and the usual dose is ~1 g/day, taken in the evening. A recent study found Mg L-threonate improved sleep quality, including deeper sleep stages and good daytime functioning. Sleep issue: restlessness What to take? Magnesium glycinate Nutritionist know-how: We’ve all experienced tossing and turning all night, where your legs are restless. This could be due to neuromuscular excitability or minor imbalances in magnesium and calcium. Magnesium glycinate may help due to its calming effects, allowing your body to enter the parasympathetic nervous system pathway (rest and digest) which can help reduce nighttime restlessness. Again, the dose would be between 150-300mg in the evening. Sleep issue: waking up during the night What to take? Either magnesium glycinate or L-threonate Nutritionist know-how: Disrupted nights can lead to severe fatigue as you’re not getting enough good quality deep sleep. The effect that magnesium has on GABA, melatonin (the sleep hormone) and your nervous system may help reduce the number of nighttime wakings, especially in those who have low magnesium levels. Research suggests a 150-300mg dose 1 hour before bed may help you fall asleep more quickly, but there’s still inconsistent evidence on sleep duration. Do you need to take a magnesium supplement? Many of us are deficient in magnesium and this can be due to increased ultra-processed food consumption, food grown in soil that’s depleted in minerals, food processing, or high stress levels. National nutrition surveys suggest that we aren’t eating enough magnesium-containing foods and, as a nutritionist, I am all about a food-first approach. I’d recommend eating nuts and seeds (almonds and pumpkin seeds), green leafy vegetables (spinach and broccoli), wholegrains, legumes, cereals, bananas and dates – and even dark chocolate. So, can magnesium improve your sleep? There is no magic pill for sleep, not even a magnesium one. Better rest usually comes from a combination of good nutrition, consistent routines, stress management and healthy lifestyle habits. Start by assessing your diet and whether you regularly eat magnesium-rich foods, such as those above. For some people, improving diet may be enough. If sleep problems persist, a magnesium supplement may be worth trying, but there is no guarantee it will help. If your problem is severe insomnia, sleep apnoea or major hormone or thyroid disorders, then magnesium will not help, and you should get medical advice. Despite social media claims, magnesium is not a guaranteed sleep cure. It may help those who are deficient, but evidence is mixed, and more UK-based research is needed before firm conclusions can be drawn. So, the jury is still out. While generally safe for healthy adults, magnesium may be unsuitable for people with certain conditions, such as kidney disease, and should only be taken with professional guidance. Enjoyed this? Now read... The best sleep trackers reviewed 5 ways to improve your sleep hygiene 8 top tips to support your child's sleep 7 late-night snacks for a healthier bedtime Energy-boosting breakfast recipes Low-sugar recipes Best sleep supplements Best sleep trackers Best sleep earplugs 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.
Ageing isn’t inevitable – 19 ways to keep your brain sharp
Research shows that there are simple measures you can take to help fight cognitive decline.
With the latest evidence suggesting we have a powerful influence over how we age and, more importantly, how our brains age, what are the practical ways we can try and take control over this key aspect of our health? There’s no surefire way to avoid cognitive decline because some factors that determine risk, like age, ethnicity and genetics, can’t be changed. But there are many factors we can control. New evidence suggests that reducing the risks of dementia by modifying key factors increases the number of healthy years we can expect to enjoy. It’s thought that up to 45% of dementia cases are linked to factors we can control. As we pass through midlife and beyond, there are positive steps we can all take that will help our brains age well and stay sharp. Things like the food we eat, how we challenge our thinking, getting together more often or having a positive outlook on life can make a powerful difference. Discover our full range of health benefit guides and check out our guide on diet and dementia as well as our brain-boosting recipe selection. Cognitive decline can start decades before you or your loved ones notice any symptoms, so whatever your age (but especially if you’re in your 40s or 50s), it's best to take action now. Only a third of people in the UK realise there are ways to reduce dementia risk, while experts suggest a huge difference could be made by addressing 14 risk factors. We’ve translated these risk factors into 19 steps you can put into practice straight away. Try focusing on the two or three steps that are most relevant for you initially; when they’re established as part of your routine, move on to the next ones. 19 ways to keep your brain sharp 1. Check your blood pressure Persistent high blood pressure (that’s a top reading of 130 or more) in midlife is linked to both a smaller brain volume and damage to the small blood vessels inside the brain, both of which put you at increased risk of dementia. A normal blood pressure reading is considered to be around 120/80 mm/Hg. Learn more about high blood pressure. 2. Know your cholesterol figures High levels of cholesterol (specifically low-density lipoprotein) in your brain can cause two proteins, amyloid and tau, to accumulate. These are strongly linked to Alzheimer’s disease. High cholesterol levels also increase your risk of stroke, with 1 in 3 stroke patients going on to develop vascular dementia. Anyone over 40 is entitled to a free NHS health check, which includes blood pressure and a cholesterol blood test, so get booked in today. Increase your understanding of high cholesterol . 3. Manage blood sugar levels Those diagnosed with type 2 diabetes during midlife, have an increased risk of dementia, especially vascular dementia. More research is needed to understand the relationship between diabetes and dementia risk, but it’s likely to relate to the damage caused to arteries and blood vessels, as well as the poor response to insulin. Eating a low-GI diet can help. 4. Quit smoking We all know that quitting smoking is one of the best things you can do for your health, including brain health. Don’t be fooled into thinking vaping is any better either, because animal studies suggest it has negative effects on the brain too. Speak to your GP surgery to understand what help and support is available. 5. Keep active Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Don’t be put off by the word ‘exercise’ – what we’re talking about here is movement. This could be as simple as taking the stairs instead of the lift, walking rather than getting the bus, or being more active in the home. Discover the benefits of walking. 6. Eat well A varied, balanced and healthy diet reduces the risk of conditions including high blood pressure, high cholesterol and type 2 diabetes. A study funded by Alzheimer’s Research UK, found that those who followed a Mediterranean-style diet performed better in memory and thinking tasks. Maintaining a healthy weight also helps your brain to be more resilient to changes. Learn more about the Med-style diet. 7. Supplement your diet If you suspect your diet may be unbalanced – if for example you follow a restricted diet or your digestive system is compromised – you may want to consider a multivitamin that includes the B group of vitamins and vitamin D, as well as an omega-3 supplement. Learn more about which supplements you should take. 8. If you drink, do so responsibly Moderate to heavy drinking can have a negative effect on the brain, your memory and how well you process information. Excess drinking damages the brain, causes it to shrink and can impact the body’s ability to absorb vitamin B1. Those with long-term alcoholism are at risk of severe B1 deficiency, which can lead to a specific form of dementia called Wernicke-Korsakoff syndrome. If you drink, stick to Government guidelines – that’s no more than 14 units per week. Read more about drinking responsibly. 9. Sleep well A good night’s sleep improves our brain’s ability to adapt. It helps us learn better, process memories and clear our brain's waste products. One UK study, which followed 10,000 civil servants over 25 years, found that, for those aged between 50 and 70, sleeping 6 hours or less a night increased the risk of dementia by up to 30% Check out our sleep guide. 10. Manage stress Factors such as experiencing the loss of a parent early on in life, psychological stress experienced in midlife, or extreme stress responses like PTSD, are linked with a higher risk of dementia. Reducing stress exposure and implementing strategies to help you manage your stress are important for reducing dementia risk. Check out ways to manage stress. 11. Keep learning Learning new skills, such as a foreign language or a musical instrument, builds what researchers call ‘cognitive reserve’. This refers to your brain’s ability to cope with day-to-day challenges and to keep functioning properly as you age. 12. Get puzzling Regularly taxing your brain reinforces existing brain connections and creates new ones. Researchers call this neuroplasticity, and it’s known to delay cognitive decline. This means a daily crossword or a jigsaw puzzle can help keep your brain young. 13. Join a club Studies show that social connection lowers our risk of dementia. A great way of doing this is to combine activity with meeting others, such as parkrun, a walking group or yoga class. If that's not your thing consider joining an art class or knitting group, or volunteering. 14. Look on the bright side Two small meta-analyses have suggested that a positive mood combined with a purpose or meaning in life predict a lower incidence of cognitive impairment or dementia. Practising gratitude has been found to be meaningful for older people living with dementia as well as for those with young-onset dementia. 15. Maintain good oral hygiene A 2020 study found a link between gum disease and an increased risk of dementia. The study specifically noted that gum disease may be associated with an increased risk of both Alzheimer’s and vascular dementia. While evidence to date falls short of confirming gum disease as a cause, and more research is needed, it’s yet another reason to get flossing. 16. Get your hearing checked Several studies have linked dementia with hearing loss. This may be due to increased isolation or, as in the case of vascular dementia, caused by a reduced blood flow to the parts of the brain that process sounds. 17. Get your eyesight checked Vision defects that remain untreated make it harder to connect with others and harder to stimulate the brain through reading, writing and drawing. These are important activities to build cognitive reserve. 18. Protect your head It’s estimated that about 3% of dementia cases in the UK are the result of a traumatic head injury, so if you’re involved in contact sport, or ride a bike or horse, always wear the appropriate head protection. Don’t forget that even accidents in the home can lead to a brain injury – especially so if you’re on anti-coagulant medication. 19. Avoid air pollution Those of us exposed to certain forms of air pollution are thought to be more likely to develop dementia. That said, there’s more research needed, plus as individuals this is a tricky area for us to control. Nevertheless, these three simple steps may be helpful: exercise away from traffic fumes, keep car windows closed when in busy traffic, and avoid burning wood in an open fireplace or stove. Enjoyed this? Now read… 15 foods to boost your brain health, memory and focus Top 15 foods to improve your memory What supplements should I take? Eat well to...boost your brain power 10 ways the food you eat affects your brain Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
How to spot health misinformation online
Can you trust the videos you’re watching, and how much harm do they do?
In 2023, a couple of 'momfluencers' (mums with a big social media following) racked up <a href="https://www.businessinsider.com/false-claims-pregnancy-childbirth-are-going-viral-tiktok-cons-list-2023-4#:~:text=These%20hormonal%20changes%20might%20also,t%20fall%20off%20from%20breastfeeding.https://www.businessinsider.com/false-claims-pregnancy-childbirth-are-going-viral-tiktok-cons-list-2023-4%23:~:text=These%20hormonal%20changes%20might%20also,t%20fall%20off%20from%20breastfeeding." target="_blank" rel="noopener">millions of views on TikTok claiming that pregnancy turns your sweat blue and makes your teeth fall out. Studies have found that over half of mental health advice on TikTok and almost 45 per cent of nutrition posts on Instagram contain inaccurate or dangerous information (such as a post that claimed eating an orange in the shower can treat anxiety). Discover our full range of health guides, whether it's intuitive eating, diet and lifestyle tips to help manage stress or diet tips and foods that help you sleep. What is the harm? The harm caused by health misinformation varies. Sometimes, it’s just about wasted time or money, but a 2023 study found that nearly 75 per cent of Youtube videos and 50 per cent of TikTok videos about birth control discouraged using it. Recent data from Wales shows a drop in the number of women using hormonal contraception and a rise in the number of abortions; researchers linked this to contraception misinformation. TikTok and Instagram are littered with posts about turmeric to fight inflammation, but the Australian Government and the US Drug Liver Injury Network have both warned about a rise in liver injuries from taking turmeric supplements. Dermatologists are reporting higher numbers of people with sun damage after scare stories were circulated about sunscreen causing skin cancer rather than preventing it. “More than half of us, across all generations, now go on social media as a first port of call for health information, before we go to places like the NHS, the World Health Organisation or call 111,” says Dr Rachael Kent, author of The Digital Health Self: Wellness, Self-Tracking, and Social Media and a leading researcher into how digital technologies shape our health at Kings College London. “Social media is now a public health platform – and it’s completely unregulated.” I’ve been writing about health and nutrition for more than two decades, covering topics like allergies, diabetes and women’s health. I receive health misinformation all the time: when I wrote about how badly menopause supplements are legislated in the UK, my feeds filled up with sponsored posts about exactly the products I was investigating; when I started writing a book on allergies I was deluged with accounts saying probiotics and local honey can ‘cure’ them (there is no evidence for either). Misinformation is not new – the smallpox vaccine was rumoured to turn people int0 cows in the 1800s – but recently I have become more and more alarmed by the way in which our understanding of health has shifted from away from being expert-led and evidence-based, to being guided by ideology and opinions, opinions which now spread at hyper-speed across social media and straight into the mouths of the AI chatbots that <a href="https://www.kff.org/public-opinion/kff-health-misinformation-tracking-poll-artificial-intelligence-and-health-information/#:~:text=dataDownload%20PNG-,One%20in%20Six%20Adults%20%E2%80%93%20and%20a%20Quarter%20of%20Young%20Adults,at%20least%20once%20a%20month.https://www.kff.org/public-opinion/kff-health-misinformation-tracking-poll-artificial-intelligence-and-health-information/%23:~:text=dataDownload%20PNG-,One%20in%20Six%20Adults%20%E2%80%93%20and%20a%20Quarter%20of%20Young%20Adults,at%20least%20once%20a%20month." target="_blank" rel="noopener">one in six of us (and 25 per cent of younger people) regularly use for healthcare advice. Why are we relying on social media for health info? The pandemic pushed a lot of healthcare online, which made us much more comfortable using digital devices to manage our wellbeing. At the same time, health services all over the world began to crack under the pressure of covid, it became harder to see a doctor in real life and waiting lists grew ever longer. Then, at-home covid testing got us used to monitoring our bodies, and the wellness industry saw an opportunity to sell us home tests for everything from our hormones to nutrient levels to our cancer risk, often endorsed by celebs. (The global home health testing market is forecast to be worth <a href="https://finance.yahoo.com/news/home-testing-kits-market-worth-112000489.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAALmFxt1_AiCY5bWX9PGM5pSvItH5UEKAygJ1gDGnULGaY80ufYA5_9JJ3jZkjQMUEJCv0MYQLn-P7OieDq5rAG046fe90h2D1cXDgDMw7qhm8dGCoS8LhYH1kPyOWpcUTETmXqAEmzI9mt3E0z2ly6x_vAld0sTkuc0ptuksB2Ohhttps://finance.yahoo.com/news/home-testing-kits-market-worth-112000489.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAALmFxt1_AiCY5bWX9PGM5pSvItH5UEKAygJ1gDGnULGaY80ufYA5_9JJ3jZkjQMUEJCv0MYQLn-P7OieDq5rAG046fe90h2D1cXDgDMw7qhm8dGCoS8LhYH1kPyOWpcUTETmXqAEmzI9mt3E0z2ly6x_vAld0sTkuc0ptuksB2Oh" target="_blank" rel="noopener">$12.3 billion by 2034.) Add to that the booming wellness tech industry and its ability to make wearable health-tracking devices like blood glucose monitors feel as ordinary as carrying a set of house keys, and you’ve got perfect conditions for an avalanche of misinformation and disinformation. Included in that is growing distrust of experts and institutions; a belief that perfect health is achievable with the right kit, diet and supplements; tech and tests generating buckets of personal health data, some of it alarming; and family doctors with many better things to do than support us through interpreting it. Our brains begin to trust information we see repeatedly. Seeing the same people on social media over and over creates parasocial relationships – where you feel like you know the creator personally – which make us more likely to trust unqualified influencers, sharks and grifters like they’re our friends. Plus, if you’re from a minority group and already experience unequal access to healthcare, have a health condition which isn’t well researched or just happen to be a woman, you’re even more vulnerable to being exploited. (Although, as Dr Kent puts it: “ If you are online, you are vulnerable to health misinformation.”) Finally, we’ve got people like Robert F. Kennedy making unfounded claims about everything from vaccines to paracetamol. The costs of internalising misinformation can be shatteringly high. Twenty three-year-old Paloma Shemirani died in 2024 after being influenced by her mother Kay to refuse chemotherapy for treatable cancer. Kay Shemirani is an anti-medicine influencer who worked as a nurse before being struck off for spreading covid misinformation. Paloma's brothers, Gabriel and Sebastian, blame Kay and are campaigning for better protections for people like Paloma. Kay has repeatedly rejected any accusations that her beliefs contributed to Paloma’s choice to reject conventional treatment, and blames the NHS for intervening in her daughter’s illness. “The narrative of misinformation needs polarisation and divisiveness in order to then grift,” says Jonathan Stea, a clinical psychologist at the University of Calgary and author of Mind The Science: Saving Your Mental Health from the Wellness Industry. “ The [wellness industry] messaging is that modern medicine, healthcare professionals and scientists don't know what the hell they're doing, that they're in it for Big Pharma and their own paychecks and you can't trust anything that they say. And then the wellness industry says: ‘But we have the knowledge; we are the ones who have the true pathways to health’. When you dig deeper into those treatment approaches, they have very limited evidence to support their use. If you tell them that, though, they'll say all science is corrupt anyway.” How to spot misinformation So how can we protect ourselves? “We need to understand the language of pseudoscientific grift – for example, are they elevating anecdotal evidence; are they just plastering testimonials everywhere saying that their treatment works?” says Stea. Look out for technical-sounding terms like ‘beadlet delivery’ or ‘liposomal encapsulation’ – both just mean supplement ingredients are held in an oil-like suspension and mean little about the product itself. Do they describe their health product as ‘natural’ and therefore better than scientifically validated treatments? We also need to recognise that social media algorithms are built to prefer extreme content – and so are we, explains Kent. “ Our feeds are tailored according to what goes viral and the algorithm amplifies the most sensationalist claims, personalised to our own preferences.” What other red flags should we look for? “ Outlandish lifestyle overhaul, transformation claims,” says Kent. “ No one behaviour or supplement is going change our health in the ways that social media content suggests they can. Look out for trends: it used to be kale and coconut oil, now it’s protein and collagen supplements.” “ Are they trying to sell you something?” says Katie Suleta, a Denver-based science communicator who researches misinformation. “That can be hard to discern, as marketing can be really subtle – it’s similar to how cigarettes were made to seem cool by infiltrating the culture. Try to figure out if they are aligned with scientific consensus. What are reputable agencies saying on the same topic?” Working out what qualifications an influencer has is important, but also hard – and medical training doesn’t necessarily rule out misinformation anyway. In 2023, multiple US-registered dietitians were found to have been paid by a drinks company to post about aspartame not being a carcinogen (WHO lists it as being “possibly carcinogenic to humans”) without declaring their interests. It’s a lot easier to let misinformation wash over us every time we scroll and, depressingly, there are many more misinformed content creators who are good at going viral than those who fight misinformation. There is little sign that platforms or governments want – or even know how – to reverse the tide. So it has to be up to us to do the work and refuse to be taken in. Further reading: Why your ‘mouth microbiome’ is the new ‘gut health’ What is intuitive eating? A balanced diet for women A balanced diet for men All our healthy recipe collections More health & nutrition tips All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
13 of the best healthy cookbooks to buy that will transform how you cook
This is our definitive list of the best healthy cookbooks. We've included our favourite gluten-free, veggie, vegan, healthy student and family books – add them to your repertoire and you'll never run out of ideas
We've got good news. Eating healthily (or making considerable changes to your diet) doesn't have to be hard. When you're armed with the right cookbook, you have a whole world of recipes to explore, meaning you'll never run out of inspiration and hopefully find it easier to stay on track. But with so many cookbooks available to buy, how do we know which ones are best? We asked our team of food experts to recommend their favourite cookbooks with a healthy angle and compiled a list of our top finds. From books which help with losing weight, eating less dairy, going gluten-free or following the change of the seasons, we have everything you need below. There are books filled with healthy family dishes, hearty salads, vegan brunch recipes, veggie weeknight dishes and even nourishing student meals. For more cookbook inspiration, head to our cookbooks review hub and check out our guides to the best keto cookbooks, best air fryer cookbooks or best gluten-free cookbooks. For more unbiased expert buyer’s guides, visit our reviews section to find over 400 round-ups, including the best healthy cereal, gluten-free bread and high-protein snacks. 13 best healthy cookbooks at a glance Best for easy healthy recipes: Eat Yourself Healthy, Jamie Oliver, £15 Best for avoiding UPFs: The Unprocessed Plate, Rhiannon Lambert, £14.61 Best vegetarian cookbook: A Modern Way to Cook, Anna Jones, £22.33 Best for uni students: The Green Roasting Tin, Rukmini Iyer, £13.60 Best for families: Joe's Family Food, Joe Wicks, £8 Best for healthy classics: Honestly Healthy for Life: Healthy Alternatives for Everyday Eating, Natasha Corrett and Vicki Edgson, £9.99 Best for fresh flavours: A Change of Appetite, Diana Henry, £13.80 Best for understanding nutrition: How Not to Die, Michael Greger, £15.93 Best budget vegan cookbook: Broke Vegan, Saskia Sidey, £7.32 Best healthy Indian cookbook: Chetna's Healthy Indian, Chetna Makan, £11.75 Best for seasonal cooking: The Magnificent Book of Vegetables: How to Eat a Rainbow Every Day, Alice Hart, £21.13 Best for gut health: The FODMAP Friendly Kitchen, Emma Hatcher, £21.13 Best for overall health: The Doctor's Kitchen, Dr Rupy Aujla, £12.96 The best healthy cookbooks to buy 2025 Eat Yourself Healthy by Jamie Oliver Available from Amazon (£15), Waterstones (£15) Best for easy healthy recipes If you want to start cooking more healthy recipes at home but aren't sure how to start, this is the book for you. In his signature approachable style, Jamie Oliver makes healthy eating feel easy with plenty of quick recipes using familiar ingredients that are sure to slip easily into your everyday routine. The 120 recipes will keep you on the healthy track, from sticky steak and aubergine salad to a supergreen stir-fry and hasselback salmon which is impressive enough for entertaining. The full-size photos will draw you in and have you bookmarking page after page. The book also has a two-week meal plan to get you started, and 50 easy healthy hacks to help you transform how you shop, cook and eat. Available from: Amazon (£15) Waterstones (£15) The Unprocessed Plate by Rhiannon Lambert Available from Amazon (£14.61), Waterstones (£15.99) We hear a lot about processed foods and the dangers of UPFs but it can be hard to know how to tackle these in daily life. This Sunday Times-bestseller from Rhiannon Lambert aims to help you understand the truths about UPFs and how to avoid them, with lots of unprocessed recipes. In a time where there can be a lot of myths and confusing information around 'healthy' foods, this unpacks the big questions as well as practical advice like easy swaps you can make when food shopping and how to build a UPF-free storecupboard. The recipe section puts this advice to good use with recipes for everything from overnight oats and homemade bread to vibrant salads, soups and traybakes filled with veg that make eating the rainbow feel easy. Available from: Amazon (£15.71) Waterstones (£15.99) A Modern Way to Cook by Anna Jones Available from Amazon (£22.33), Waterstones (£28) Best vegetarian cookbook This is the second book from Anna Jones, who we consider a queen of vegetarian cooking. Her first, A Modern Way to Eat, specialised in simple yet delicious meals, all made without meat. A Modern Way to Cook continues in this vein, but introduces slightly more adventurous dishes and unusual flavour pairings. It includes clean, nourishing, vegetable-focused recipes which can be enjoyed any night of the week. Chapters are broken down into cooking times (under 15, 20, 30 and 40 minutes). In classic Anna Jones style, every recipe is balanced – taste, texture, acidity, spice, sweetness and crunch are always considered. And she uses clever tricks to both save time and enhance flavour. The kale, tomato and lemon one-pot spaghetti, which makes a silky sauce using the starchy water, will change the way you cook pasta forever. Available from: Amazon (£22.33) Waterstones (£28) The Green Roasting Tin by Rukmini Iyer Available from Amazon (£13.60), Waterstones (£20) Best for uni students Rukmini Iyer's roasting tin books have been hugely successful, and for good reason. She takes one tin and a few simple ingredients then pops them in the oven, what comes out is a balanced, healthy meal that you can enjoy any night of the week. There are six books to try, and we love this veggie and vegan one. It contains 75 meat-free recipes, including hearty three-bean chilli with guacamole, miso aubergine, and beetroot, chickpea and coconut curry. We appreciate that there are no complicated ingredients and absolutely no faff. Available from: Amazon (£13.60) Waterstones (£20) Joe's Family Food by Joe Wicks Available from Amazon (£8) , Waterstones (£20) Best for family meals You'll probably recognise Joe Wicks from the cover of his Lean in 15 books, which promote healthy eating habits and helped millions to lose weight. Now he focuses his attention on helping families put nourishing meals on the table, while spending less time in the kitchen and more time together. His book offers family recipes with a healthy twist. It's approachable, as most of the recipes are classics the kids already know and love, from pasta to pizza, burgers and even popcorn. The chapters are divided into sections like speedy suppers, big batch and hob recipes, so you can choose meals depending on how much time and effort you feel like putting in. Available from: Amazon (£8) Waterstones (£20) Honestly Healthy for Life: Healthy Alternatives for Everyday Eating by Natasha Corrett and Vicki Edgson Available from Amazon (£9.99) Best for healthy classics Honestly Healthy is a book for anyone following the alkaline diet – a way of eating which aims to reduce acid in the body and restrict the amount of sugar, meat and processed foods consumed. The recipes are mostly vegetarian and packed with pulses, nuts, fruit and sprouted grains. There's lots of helpful information about the alkaline diet, should you wish to learn more. There's even a short five-day cleanse with meal plans to help get you started. Although there's no scientific evidence for some of the claims made about the diet, you'll still benefit from reducing your intake of processed ingredients and eating more healthy, balanced meals. Available from: Amazon (£9.99) A Change of Appetite by Diana Henry Available from Amazon (£13.80), Waterstones (£30) Best for fresh flavours This is senior food editor Anna Glover's go-to cookbook when she's looking for something lighter. "It made me think about eating healthy as something to enjoy rather than fear," she told us, "and I knew the recipes would be full of flavour and interesting. I was bookmarking every page as a ‘to make’ which is when I know it’s a good cookbook! The griddled Vietnamese chicken with table salad, Burmese chilli fish with hot and sour salad, and Israeli chicken with harissa griddled peaches and mint were the first things that caught my eye." Available from: Amazon (£13.80) Waterstones (£30) Foyles (£30) How Not to Die by Michael Greger Available from Amazon (£15.93), Waterstones (£12.99), Foyles (£12.99) Best for nutrition Dr. Michael Greger's best-selling book focuses on enriching your diet so that you can you reduce your risk of illness and disease. In a time when most doctors prescribe medicine or surgery, he suggests that adopting a healthy, plant-based diet could be enough to avoid some types of sickness and even reverse the effects of disease. Beyond the sensationalist title is a selection of excellent plant-based dishes waiting to be enjoyed. As well as cutting edge nutritional science and a helpful checklist of 12 foods we should consume every day. It offers a clear, actionable path for anyone looking to eat more mindfully to boost longevity. Available from: Amazon (£15.94) Waterstones (£12.99) Foyles (£12.99) Broke Vegan by Saskia Sidey Available from Amazon (£7.32), Waterstones (£12.99) Best budget vegan cookbook Whether it's for the health of the planet or ourselves, we all want to increase the amount of plant-based recipes in our repertoire. But going vegan can be expensive – there's meat and dairy-alternatives to buy, not to mention all the extra nuts, herbs and spices for flavour. Luckily there's this handy cookbook from food stylist Saskia Sidey, who breathes new life into vegan cooking while keeping costs down. From uni students to inexperienced vegans, plenty of people will enjoy this book. It's full of recipes that use whatever you have on hand, such as back-of-the-fridge fritters, vegetable tart and frozen smoothie bowls. Plus, there are tips for making food go further, batch-cooking ideas, and sweet recipes for times of indulgence. Available from: Amazon (£7.32) Waterstones (£12.99) Chetna's Healthy Indian Vegetarian by Chetna Makan Available from Amazon (£11.27), Waterstones (£20) Best healthy Indian cookbook You may remember Chetna from her time on The Great British Bake Off or her first best-selling cookbook, Chai, Chaat and Chutney. Either way, you'll be seriously impressed by this healthy offering. Its pages are lined with healthy and vibrant Indian recipes, all made without meat. Recipes include courgette kofta curry and spicy roasted cauliflower. Chetna proves that veg really can be the star of the show. Perfect for those times when you want big flavours without the calories, salt or fat. It's inspiring, especially to anyone who thinks Indian cooking only covers the cream-laden dishes we often order in restaurants. Available from: Amazon (£11.27) Waterstones (£20) Foyles (£20) The Magnificent Book of Vegetables: How to Eat a Rainbow Every Day by Alice Hart Available from Amazon (£21.15), Waterstones (£26), Foyles (£26) Best for seasonal cooking We all know the benefits of eating a wide variety of fruit and vegetables, with this beautiful collection of vegetarian and vegan recipes, you'll be eating a rainbow in no time. The book is split into seasons, so you can choose new wholesome dishes throughout the year. The focus is on simple-yet-satisfying flavours and ingredients which nourish our bodies and minds. Highlights include crispy courgette and sweetcorn fritters, beetroot puttanesca and purple sprouting broccoli pasta. Available from: Amazon (£21.13) Waterstones (£26) The FODMAP Friendly Kitchen by Emma Hatcher Available from Amazon (£21.13), Waterstones (£25) Best for gut health FODMAPs are foods which cause problems for anyone with digestive issues, such as coeliac disease and IBS. After suffering from a sensitive gut for years, Emma Hatcher was recommended the FODMAP diet by a doctor and never looked back. Now, she brings the joy of cooking and eating back to anyone living with bloating, tummy pains and feelings of discomfort by making recipes without these problem foods. Her recipes prove it's possible to look after your gut while enjoying quick, easy and nourishing meals every day. Try the baked eggs with tomatoes and feta, quinoa, kale and feta patties with rainbow slaw and rhubarb polenta cake. Available from: Amazon (£21.13) Waterstones (£25) The Doctor's Kitchen by Dr Rupy Aujla Latest Deals Best for general health For those who want to forget the fad diets and follow a doctor's advice, there's this fantastic first book from Dr Rupy Aujla. He's a strong believer in the power of food as medicine, something he calls 'plates over pills'. Within the pages, he explains the principles of living healthily, the impact of what we choose to put on our plate and how dangerous it can be to self-diagnose our intolerance to things like gluten. He includes plenty of wholesome recipes to get you started – each one is a balance of nutrients, as well as textures and flavours. Available from: Amazon (£14.19) WHSmith (£15.63) Waterstones (£16.99) Hungry for more? Try these... The best healthy cereals, tried & tested The best healthy chocolate The best gluten-free bread to buy Low FODMAP recipes Healthy vegan recipes Healthy vegetarian recipes Healthy gluten-free recipes Our most popular healthy recipes Best vegan cookbooks Best keto cookbooks Best gluten-free cookbooks Best vegetarian cookbooks This review was last updated in December 2025. 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. Do you have a favourite cookbook that hasn't been mentioned? Please let us know in the comments below.
I’m 48 with a biological age of 20. Here’s how I did it.
Read on for the secret to eternal youth…
‘Biological age’ is supposed to indicate the ‘real’ age of your body – or what age you are on the inside. It’s this that biohackers are trying to manipulate in their quest for longer, healthier lives. But I’m not a biohacker. I’m a quite tired, full-time editor, mother of two teenagers and wife to an overworked teacher. I don’t really exercise and I enjoy a drink. So how the hell is my biological age 20? Molecular biologist Dr Nichola Conlon is an expert on longevity, and explains: “Ultimately everything to do with the ageing process really starts on the inside at the cellular level. What's really interesting is that not everyone's biological age and chronological age match up. Some people are either ageing faster on the inside – in which case they have a higher biological age – or they're ageing slower on the inside, so their biological age is lower.” Dr Nichola appears on the podcast ‘What’s My Age Again?’, where comedian Katherine Ryan gives celebrity guests a biological age test. To give a bit of context, Katie Price was 70 (actual age 47), former footballer Jill Scott was 50 (38) and super scientist Prof Tim Spector was 42 (67). The test used in the show is the same one I tried, called GlycanAge. Jonathan White from the company says, “[it's] an at-home finger-prick blood test that measures your biological age through the lens of your immune system. We measure the chronic inflammation in your body and the patterns that cause it.” When I receive my rather fantastic results from Dr Nichola, I’m told that my inflammatory markers are in the top 1%. Most people in this centile are on some kind of supplement or medication to help with ageing or longevity (for instance HRT). Otherwise they have both good genes (family members living well into their 90s) and a very resilient immune system (with minimal inflammation). I’m not too sure how I’ve found myself here. My longevity genes don’t seem to be bad (my parents are soon turning 80 and look young for their age; but only one of my grandparents reached old age). And honestly, I’d never even considered my inflammation levels before now. “The way that we age is far more in our hands than we realised. We used to think ageing was ‘set’ by our genetics. But now we know it’s only 20% genetics and 80% lifestyle,” says Dr Nichola. Jonathan White adds, “The most important factors are genetics, your actual age, hormone levels, stress levels, optimised sleep and nutrition.” He claims that any small improvement you make to any of these factors should show up in the test metrics, but – for any meaningful change to your biological age – you’d need a more sustained and significant effort. So here’s how I accidentally hacked my biological age for one that’s less than half my actual age (let me know if you need any help with yours, Prof Spector!)… Late menopause “My immediate thought for this type of a brilliant result was that you were possibly on HRT – for women this makes a big difference to biological age,” says Dr Nichola. I’m not taking HRT; I’m not even sure if I’m perimenopausal as I haven’t had any symptoms (I’ve been period-free for many years thanks to contraception). The decline in hormones caused by perimenopause leads to a rapid increase in biological age. Dr Nichola explains: “There was a study done that looked at women going from perimenopause to full menopause and they found that, in just six months, their biological age increased by an average of nine years.” So while a later perimenopause is benefitting my biological age right now, I’m really just storing up trouble for later. Unless I go on to HRT, of course… Sleep Sleep is one of my few talents. I can pretty much drop off any time I’m allowed, and generally get a solid 8 hours. And it turns out this is absolutely key for your biological age. “People completely underestimate the power of sleep,” says Dr Nichola. “Lack of sleep or disturbed sleep absolutely wreaks havoc with health, ageing and everything else. If the sleep is not good, it doesn’t matter what else you’re doing, it’s so fundamentally important. “Studies show that people who have disrupted sleep, or people who are doing shift work, have a much higher incidence of chronic illness and disease, and a lower life expectancy. I think the fact that you say that your sleep is good is probably one of the things that is really helping.” Diet As health editor on Good Food and olive magazine, I have a real advantage when it comes to healthy eating. I enjoy food, love trying new things, and have a partner who’s a great cook. I know what’s good for me, but don’t restrict myself and eat my fair share of biscuits. According to Dr Nichola, it’s my enjoyment of homemade dinners that’s making the difference. “Home cooking your food instead of all the ultra-processed foods (UPFs) that a lot of people eat these days has a huge impact on biological age and health. First of all, there are the natural compounds that are in fruits, veg and other plant foods that encourage our cells to repair, and promote lower inflammation. If you’re eating UPFs that have had all the nutrients stripped out, you’re not getting all of nature’s medicine cabinet. “It’s not just the lack of nutrients, but also the harmful chemicals and ingredients that are added to UPFs – all the preservatives, the processed fats – that have a negative impact on our gut health.” Being gentle on yourself I ask Dr Nichola about fitness, saying that my only real exercise comes from a daily dog walk. Surprisingly, she says that it could be this gentle approach, rather than a more hardcore regime, that is doing me good. “The ideal lifestyle is about balance. The body doesn’t like extremes. It doesn’t like extreme diets or eliminating things. It doesn’t like doing 12 exercise sessions a week. Your body actually just likes a nice walk in nature to destress, with some good food and some good sleep.” It turns out that being gentle on yourself, and doing things that reduce stress and make you feel good, can make a big difference: “Stress will impact biological age because your body’s in a heightened state of cortisol, which is naturally pro-inflammatory. That’s fine if we’re running away from a tiger or something temporary, but not when it lasts for weeks or months and is keeping inflammation switched on in your body.” According to Dr Nichola, one study that looked at people diagnosed with PTSD showed their biological age was increased by an average of 15 years. How important is biological age? The big question is whether all this really will influence my longevity or health as I grow older. As biological age changes according to your circumstances, it seems realistic that stress or menopause will get me in the end. I also can’t be sure how accurate the test is, so I asked an expert from the Royal College of GPs. Their chair, Dr Victoria Tzortziou Brown, said, “Many of the home testing kits currently being marketed directly to the public may not be supported by strong, consistent evidence, and there is still significant uncertainty around how reliable or meaningful their results will be for individuals.” But the real clincher for me comes a few days later, at the optician of all places. At my annual eye test, I’m told that I’ll need to move on to varifocals, due to age-related longsightedness. And suddenly, as my mind fills with images of old ladies in half-moon spectacles, I realise: nobody told my body that it was supposed to be young! It’s still hitting its milestones, and no discussion of inflammatory markers or biohacking will stop it from eyesight deterioration, laughter lines or increasingly straggly eyebrows. While it was nice to be (briefly) 20 again, I know it can’t last for ever. Enjoyed this? Now read... Healthy diet for over 70s Am I at risk of calcium deficiency? 10 ways to lower cholesterol Risk factors for high cholesterol Can you avoid weight gain during menopause? I tried four ways to cut down on alcohol - here are the tactics I’d recommend 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.