Best vitamin D supplements 2026, tried and tested
In the UK we’re advised to take vitamin D during the winter months, as we mainly source it from sunlight. Read our review to discover the different types of supplements you can take, and the best brands to choose
Vitamin D is an essential nutrient that plays a crucial role in keeping us healthy. It is well known for its part in maintaining strong bones and teeth by helping our bodies absorb calcium, but its benefits go much further. Vitamin D also contributes to a well-functioning immune system and supports mental wellbeing. In the UK, our main source of vitamin D comes from sunlight, as our skin produces it when exposed to UV rays. However, with our often overcast weather and shorter days during the autumn and winter months, it can be difficult for many people to get enough vitamin D from sunlight alone. While certain foods, such as oily fish, egg yolks and some fortified products, do provide small amounts of this important vitamin, it is widely recognised that supplementation is often necessary to maintain healthy levels throughout the year. Sponsored by Natures Zest Shine a light on your health with Natures Zest Vitamin D Known as the sunshine vitamin, vitamin D is essential for bone strength, immunity and muscle function, yet many of us don't get enough. At Natures Zest, its premium formulas are designed for maximum effectiveness and are all backed by rigorous third-party testing for quality you can trust. <a href="https://www.awin1.com/cread.php?awinmid=102967&awinaffid=489797&campaign=VITAMIN+D+BBC&clickref=NaturesZestXGFVitD010226&ued=https%3A%2F%2Fwww.natureszestnutrition.com%2Fproducts%2Fnatures-zest-vitamin-d3-4000-iu-high-strength-d3-vitamin-for-calcium-absorption-immune-support-strengthen-bones-teeth-muscles-vegetarian-easy-to-swallow-150-gummies" target="blank" rel="sponsored noopener noreferrer">Vitamin D3 4000IU Gummies: tasty vegetarian gummies that deliver high-strength vitamin D3 to support bones, teeth and immunity from 21p per day. <a href="https://www.awin1.com/cread.php?awinmid=102967&awinaffid=489797&campaign=VITAMIN+D+BBC&clickref=NaturesZestXGFVitD010226&ued=https%3A%2F%2Fwww.natureszestnutrition.com%2Fproducts%2Fnatures-zest-vitamin-d3-4000-iu-100%25C2%25B5g-high-strength-d3-vitamin-for-calcium-absorption-immune-support-strengthen-bones-teeth-muscles-vegetarian-easy-to-swallow-365-tabs-1-year-supply" target="blank" rel="sponsored noopener noreferrer">Vitamin D3 4000IU Tablets: convenient one-a-day tablets providing a year's supply of high-strength vitamin D3, supporting bone density, muscle health and immunity from just 4p per day. NAC (N-Acetyl Cysteine): a powerful antioxidant supplement that works alongside vitamin D to help protect cells, support respiratory health and promote overall wellbeing from 24p per day. Take the step toward stronger bones and immune resilience with Natures Zest. To help you choose the most suitable option, we’ve reviewed a wide range of vitamin D supplements currently available in the UK. Our assessment includes various formats such as capsules, tablets, sprays, and liquids, making sure that there are options to suit different preferences and lifestyles. We’ve taken into account supplements suitable for vegetarians and vegans, alongside products that offer added convenience or strong value for money. Each product has been assessed based on its nutritional content, ease of consumption and compatibility with specific dietary requirements, helping you make a confident, informed choice. Our selection highlights high-quality, effective vitamin D supplements designed to support healthy vitamin D levels and maximise the benefits of this essential nutrient. Plus, find out everything you need to know about how much vitamin D to take, which form of vitamin D is best and what to look for in a vitamin D supplement below. Best vitamin D supplements at a glance JUMP TO REVIEWS Best vitamin D capsules and tablets: Dr Vegan Vitamin D3, £8.99 ZipVit Vitamin D3 4000iu, £8.49 Natures Zest Vitamin D3 4000 IU, £15.99 Prowise Vitamin D3 4000IU and K2, £11.49 Vitabright Vitamin D3, £19.99 JS Health Vegan Vitamin D, £19.99 Zooki Vitamin D3+K2, £18.49 Vitl Vitamin D3, £5.95 VitamoreD D3, £12.99 Performance Lab D3+K2, £19 Best liquid vitamin D: Zooki Vitamin D, £49.99 Best spray vitamin D: BetterYou D3000+K2, £4.99 Jump to section: Best vitamin D supplements to buy in 2026 How much vitamin D should I take? How should I take a vitamin D supplement? What form of vitamin D is best? How we tested vitamin D supplements All vitamin D supplements were tested within the same review period, so results could be compared fairly. Each product was tried and assessed against our set criteria, with detailed notes recorded during the process. We included a broad mix of brands and formats, from tablets and capsules to gummies, sprays and liquids, at a range of price points to reflect different budgets. We focused on the following areas: Taste and flavour: for products that were flavoured or chewable (such as gummies, liquids or sprays), we noted whether they were enjoyable to take daily, or if they left an aftertaste. Nutrient profile: each supplement was checked for the amount of vitamin D provided per daily dose, and compared against the Nutrient Reference Value (NRV). We also considered whether the dosage suited different needs, from everyday maintenance to higher support levels. Additives: we reviewed ingredient lists to see if supplements contained extras such as preservatives, artificial sweeteners or colourings, highlighting products with a simpler, cleaner formulation. Dietary requirements: suitability for different diets was factored in, including whether products were vegetarian, vegan or free from common allergens. Value for money: we compared the cost per day against quality, formulation and ease of use, weighing up whether a supplement offered good value compared with similar products on the market. Why you can trust Good Food reviews When reviewing vitamin D supplements, we combined editorial independence with expert guidance. Our health editor led the review process, working alongside a freelance nutritionist to make sure every product was judged against both practical and scientific standards. Expert insight: our nutritionist advised on dosage, formulations and safety, helping us identify which products met evidence-based recommendations. Real-life focus: our health editor considered how easy each supplement was to take, whether in tablet, capsule, spray or gummy form and whether the cost felt justified. Independence: as always, findings were not shared with manufacturers or retailers before publication, and we don’t accept payment for coverage. This guide blends expert nutritional advice with everyday usability, so you can choose vitamin D supplements with confidence. Best vitamin D supplements to buy in 2026 Best vitamin D capsules and tablets Dr Vegan Vitamin D3 Available from Dr Vegan (£8.99) Star rating: 5/5 Each tasteless capsule provides 63 micrograms (2,500 IU) of vegan vitamin D3 – a high-strength but safe daily dose. They’re easy to take with food and come in plastic-free, compostable packaging. The additive- and allergen-free formula is certified by respected industry bodies and completely plant-based. For anyone wanting a clean, reliable vitamin D3 supplement, this is a straightforward and sustainable option. Available from: Dr Vegan (£8.99) ZipVit Vitamin D3 4000iu Available from ZipVit (£8.49), Amazon (£7.21) Star rating: 5/5 This super-strength formula provides a potent dose of 100mcg vitamin D3. This amounts to 2000 per cent of your recommended daily dose, all in a one-a-day tablet and for a reasonable price. This almost-year-long supply (360 tablets) contains tablets that are suitable for vegetarians. Our testers found these small tablets easy to take, plus they have no taste or smell. Available from: ZipVit (£8.49) Amazon (£7.22) Prowise Vitamin D3 4000IU and K2 Available from Prowise (£11.49) This high-strength combo from Prowise pairs vitamin D3 (4000 IU) with vitamin K2 (MK-7), a form shown to support better calcium utilisation in the body. This can helping nutrients deposit in bones rather than soft tissues. Vitamin D3 promotes immune function, strong bones, teeth and muscle health, while K2 helps direct calcium where it’s needed most, enhancing overall effectiveness. The tablets are vegetarian, easy to swallow, offering excellent value with a six-month supply for everyday use. Available from: Prowise (£11.49) Natures Zest Vitamin D3 4000 IU Available from Natures Zest(£15.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/01/Natures-Zest-Vitamin-D3-4000-IU-for-Bones-Muscles-Immune-Support-deaead3.png" width="1920" height="1080" alt="Natures Zest Vitamin D3 4000 IU for Bones, Muscles & Immune Support supplements on a white background with a gold, circular-shaped Good Food rating badge" title="Natures Zest Vitamin D3 4000 IU for Bones, Muscles & Immune Support" /> Star rating: 4.5/5 This high-strength formula from Natures Zest provides a potent dose of 100 µg (4000 IU) vitamin D3 per tablet, designed to support immune function, calcium absorption, strong bones, healthy teeth and muscle function. These easy-to-swallow vegetarian tablets are enough for a full year’s daily intake. The tablets are made in the UK under strict GMP quality standards and contain no artificial colours or preservatives, making them suitable for vegetarians. We found Natures Zest's tablets easy to take with no taste or smell. Available from: Natures Zest (£15.99) Vitabright Vitamin D3 Available from Amazon (£16.99), Vitabright (£19.99) Star rating: 4.5/5 At the a maximum dose of 100mcg (2000% NRV) vitamin D3, it’s combined with sunflower oil for better absorption, but not vitamin K. The capsule shell contains gelatin so these aren’t vegetarian, although they are gluten- and lactose-free. The huge pack of 425 one-a-day softgels offers excellent value. This product is best suited to those who have had their vitamin D levels checked and as a result have been advised to supplement at a higher dose. Available from: Amazon (£16.99) Vitabright (£19.99) JS Health Vegan Vitamin D Available from Amazon (£19.99), JS Health (£19.99) Star rating: 4/5 Small and smooth, these capsules still contain the recommended daily dose of 25mcg (500% NRV) of vitamin D3. Combined with bran oil to help your body absorb the vitamin, these are suitable for vegans. Available from: Amazon (£17.99) JS Health (£19.99) Zooki vitamin D3+K2 Available from Zooki(£24.99), Healf (£18.49) Star rating: 4/5 The manufacturer claims that ‘liposomal technology’ increases absorption, although you might still want to take it with a high-fat food to ensure maximum absorption. These contain a generous 75mcg (1500% NRV) of vitamin D3 along with vitamin K (avoid if you’re on blood thinners). Suitable for vegans and those on a gluten-free diet. Available from: Zooki (24.99) Healf (£18.49) Vitl Vitamin D3 Available from Vitl (£5.95) Star rating: 4/5 An optimum serving of vitamin D. Supplying 25mcg (500% NRV) of vitamin D3, these vegan softgels contain sunflower oil to help you absorb more vitamin D. They’re also available in a nifty, portable little tin and are excellent value. Available from: Vitl (£5.95) VitamoreD D3 Available from Vitamore (£12.99) Star rating: 4/5 Made from calcifediol, the form of vitamin D that we make in the liver, the manufacturers claim that this form of vitamin D is more potent and better absorbed than cholecalciferol (used in the other supplements here). So no oil or vitamin K is deemed necessary. Contains 50mcg (1000% NRV) of vegan-suitable vitamin D3. The tiny capsules are very portable and easy to take. Available from: Vitamore (£12.99) Performance Lab D3+K2 Available from Performance Lab (from £19) Star rating: 3.5/5 Although a hefty initial outlay (£57), this does get you a four-month supply of the recommended daily dose of 25mcg (500% NRV). They contain vitamin K to help draw calcium into the bones, which means they aren’t suitable if you’re on blood thinners or have certain health conditions. Containing vitamin D3 from freeze-dried algae, they’re suitable for vegans. You’ll need to take them with fat-containing foods as they don’t contain any oil. Free from gluten, additives, preservatives and artificial colours. Available from: Performance Lab (from £19) Other options for supplementing Best vitamin D drinks Zooki Vitamin D Available from Victoria Health (£24.99 for two week supply), Zooki (£49.99 for one month supply) Star rating: 4.5/5 These sachets contain 75mcg (1500% NRV) of vitamin D3 plus vitamin K2 in an oil base. You can drink them straight from the sachet or add them to a smoothie. Our tester described the flavour as reminiscent of a mixed berry yogurt. Suitable for vegans (derived from lichen algae) and free from preservatives. Among the most expensive of the supplement products we tested. Available from: Victoria Health (£24.99 for two week supply) Zooki (£49.99 for one month supply) Best vitamin D spray BetterYou D3000+K2 Available from Amazon (£6.37), Better You (£11.49), Superdrug (£10.99), Holland & Barrett (£10.99) Star rating: 4.5/5 Three sprays to the inside of your cheek provides 75mcg (1500% NRV) of vitamin D3. It also contains vitamin K2 to support bone strengthening and is one of the few supplements to carry a warning that people on blood thinners shouldn’t take vitamin K. Extracted from lanolin, this is not vegan. Our tester appreciated the clear instructions and the pleasant peppermint oil flavour. Available from: Amazon (£4.99) Better You (£7.49) Superdrug (£10.99) Holland & Barrett (£10.99) How much vitamin D should I take? The NHS advises a daily dose of 10 micrograms (or 400 International Units or IU) for most adults and children over the age of one, but individual requirements will vary depending on your age, skin colour, if you’re pregnant or breastfeeding, and how much time you spend outdoors (with your skin uncovered). Our expert nutritionist suggests that 10-25mcg per day should be sufficient for most people. The NHS advises adults should not take more than 100mcg (4000 IU) a day. For labelling purposes, the nutrient reference value (NRV) or recommended daily amount, that you will see on labels, is 5mcg. This is the amount set by the EU for food labelling purposes, this figure has been retained and now forms part of our UK food law. How should I take a vitamin D supplement? Vitamin D is fat-soluble, so a supplement is best taken with food to improve absorption. Most people in the UK should consider a supplement daily between October and late March, although individual needs vary. What form of vitamin D should I take? Vitamin D2 and D3 can both help a deficiency, although D3 is naturally produced in the skin and is generally considered slightly more active and longer-lasting. Vegans should be aware that D3 is often sourced from sheep’s lanolin, so look for a product made from lichen or micro-algae to avoid animal derivatives. What format of vitamin D is best? Look for an oil-based formula as D3 is fat soluble. This could be in capsule (or ‘pearl’) form, in a spray (as it bypasses the gut, the delivery is more direct) or in drops which can be added to food or drink. Tablets tend not to be as easy to digest; gummies or chewables – although easier for children to take – may be more susceptible to heat and moisture which can affect stability and shelf life. Vitamin K can be a useful addition to the supplement as it helps the body use calcium appropriately (although it is not suitable for all people including those on blood thinners). Read more health and wellbeing product reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
The best pre-workout supplements 2026 – tried and tested
What are the best nutrients to be taking to boost your training? Whether you’re looking for performance enhancement or muscle building, our expert nutritionist has looked into the best supplements on the market
For those looking to maximise their workouts, pre-workout supplements have become a popular choice to boost energy, focus and endurance. Designed to support physical performance, these supplements can help you push through fatigue, whether you’re tackling high-intensity training, building muscle or improving stamina. By combining active ingredients like caffeine, amino acids and creatine, they provide the extra edge needed to reach fitness goals. The effectiveness of a pre-workout supplement depends on its ingredients and your individual needs. Some focus on enhancing energy and concentration, while others target muscle recovery or endurance. Caffeine is a common inclusion that's known for improving alertness and performance, while creatine aids short bursts of intense activity. Beta-alanine and nitrates are also often included to help delay fatigue and improve blood flow during exercise. Timing is key when using pre-workout supplements, with most designed to be taken 30-60 minutes before exercise. Experimenting with timing and formulations can help you find what works best for your routine. Best pre-workout supplements at a glance JUMP TO REVIEWS Podium Athlete Pre, £23.99 ProMix PreWorkout, £39.99 Innermost The Energy Booster, £29.95 Optimum Nutrition Fruit Punch Gold Standard Pre-Workout 330g, £27 Jump to: Best pre-workout supplements to buy in 2026 What should be in a pre-workout supplement? What makes a good pre-workout supplement? When should you take a pre-workout supplement? Why you can trust Good Food reviews This review was developed with the help of a qualified nutritionist and registered dietitian, who combined her clinical expertise with a practical understanding of how pre-workout supplements fit into real training routines. Each product was checked for its formulation, dosage, ease of use and value for money, with special attention to ingredients like caffeine, creatine and beta-alanine and whether they were included at levels shown to be effective. And of course all pre-workout supplements were tried to offer you genuine guidance on what the supplement was like to prepare and drink – including whether it was pleasantly palatable or something we felt we had to chug. Our expert also considered the experience from a gym-goer’s perspective. For example, whether a supplement genuinely boosts energy and focus without being difficult to take or unrealistic to use every day. As with all Good Food reviews, the results were not shared with manufacturers or retailers before publication, and no payment was accepted for positive coverage. What we looked for in pre-workout supplements All the pre-workout supplements featured were tested over the same period to keep results consistent and comparable. Each product was trialled and scored against set criteria, with detailed notes taken during use. We tested a variety of options from a mix of brands at different price points and in a variety of formats, such as powders, capsules and ready-to-drink sachets, to reflect the range available on the market, though only the powder offerings made it into our final list. Here’s what we assessed: Taste and flavour: For powders and drinks, we noted whether the flavour was enjoyable, how well the powder mixed with liquid and whether the taste lingered pleasantly or left an artificial aftertaste. Nutrient profile: We looked closely at the key ingredients, such as caffeine, creatine, beta-alanine and electrolytes and whether they were present in evidence-based amounts that could realistically support energy, focus and performance. Additives: Ingredient lists were reviewed for extras like preservatives, artificial sweeteners or colourings, highlighting products that kept formulations cleaner or more minimal. Dietary requirements: We checked whether each supplement was suitable for specific needs, including vegetarian, vegan or allergen-free formulations. Value for money: We compared cost per serving, weighing the price against the quality of the formulation, taste and overall performance in use. Best pre-work out supplements to buy in 2026 Podium Athlete Pre – blue raspberry Available from Healf (£23.99) Star rating: 4.5/5 Blue raspberry flavour gives this pre-workout a tangy, sour kick that’s easy to drink despite its artificial edge. The powder mixes quickly and includes a measuring scoop. Each serving provides 165mg caffeine and 5g creatine monohydrate for both energy and strength. Beta-alanine is slightly lower than in top-tier options, but with 25 servings per tub, it’s a convenient and reliable pre-workout for intense training. Available from: Healf (£23.99) ProMix PreWorkout Available from Healf (£39.99) Star rating: 4.5/5 This pre-workout mixes smoothly with water and tastes pleasantly sweet thanks to stevia. The powder dissolves cleanly with no clumps and comes with a handy scoop. It’s vegan, keto-friendly and free from gluten, soy and artificial additives. With beta-alanine, caffeine and amino acids, it’s best for high-intensity sessions. At £1.40 per serving, it sits at the premium end, but performs well. Available from: Healf (£39.99) Innermost The Energy Booster Available from Cult Beauty (£24.95), Innermost (£29.95) Star rating: 4/5 This mid-price pre-workout contains caffeine and guarana, which can help with energy and focus, so is best suited to sports rather than a general gym workout. Although one serving didn’t contain the recommended daily levels of all ingredients, Innermost offers a free consultation with a nutritionist, which offers good value for money. Available from: Cult Beauty (£24.95) Innermost (£29.95) Optimum Nutrition Fruit Punch Gold Standard Pre-Workout Available from <a href="https://www.amazon.co.uk/Optimum-Nutrition-Standard-Creatine-Monohydrate/dp/B00TFB0YTM/ref=sr_1_5?crid=1LKHX7JQ4RU4W&dib=eyJ2IjoiMSJ9.LjoJxPov9QxyeYlfSLszBIVWix1GUrw71EipaFypVAQiz4o0zSiO2krOA1F3fIEpTuxOOeE9wGFH7pusYVcgWsp2R4kqpS7nxvBDz7DY9ImP7yjzUbZRgYZ-itt3TvZ8uIhJuAQdRint-puFIRLUeGcFFrAwzSZaItbFjAndqpOlYfyuxEGHxBKbTGFvqObDxnGmtuySYEBtOl6OTFiKP_JikIdj486v7UXxco3-YXCAs9FOH8MOc6MWy6Cq0zLtLxE9PXzk8L_D5R67vkIYLMU6-peRgaRsYrf9ygem5W8.OSd_Nx2X9z-8JCzZAJwnuwWs0x_1Nm6kKWIwNZ1MDSo&dib_tag=se&keywords=Optimum%2BNutrition%2BFruit%2BPunch%2BGold%2BStandard%2BPre-Workout&nsdOptOutParam=true&qid=1731507862&sprefix=optimum%2Bnutrition%2Bfruit%2Bpunch%2Bgold%2Bstandard%2Bpre-workout%2Caps%2C75&sr=8-5&th=1&tag=bbc00-21&ascsubtag=bbcgoodfood-920069" target="_blank" rel="sponsored">Amazon (£21.90), Optimum Nutrition (£27), Holland & Barrett (£30) Star rating: 4/5 This pre-workout scored high for taste, ease of mixing and value for money. It contains caffeine, creatine and beta alanine, but no BCAAs so is better suited to team sports where short bursts of energy are needed and good focus, rather than muscle-building workouts. This pre-workout is also subject to monthly, third-party testing by the Informed Choice organisation, giving peace of mind about what’s actually in the product. Available from: <a href="https://www.amazon.co.uk/Optimum-Nutrition-Standard-Creatine-Monohydrate/dp/B00TFB0YTM/ref=sr_1_5?crid=1LKHX7JQ4RU4W&dib=eyJ2IjoiMSJ9.LjoJxPov9QxyeYlfSLszBIVWix1GUrw71EipaFypVAQiz4o0zSiO2krOA1F3fIEpTuxOOeE9wGFH7pusYVcgWsp2R4kqpS7nxvBDz7DY9ImP7yjzUbZRgYZ-itt3TvZ8uIhJuAQdRint-puFIRLUeGcFFrAwzSZaItbFjAndqpOlYfyuxEGHxBKbTGFvqObDxnGmtuySYEBtOl6OTFiKP_JikIdj486v7UXxco3-YXCAs9FOH8MOc6MWy6Cq0zLtLxE9PXzk8L_D5R67vkIYLMU6-peRgaRsYrf9ygem5W8.OSd_Nx2X9z-8JCzZAJwnuwWs0x_1Nm6kKWIwNZ1MDSo&dib_tag=se&keywords=Optimum%2BNutrition%2BFruit%2BPunch%2BGold%2BStandard%2BPre-Workout&nsdOptOutParam=true&qid=1731507862&sprefix=optimum%2Bnutrition%2Bfruit%2Bpunch%2Bgold%2Bstandard%2Bpre-workout%2Caps%2C75&sr=8-5&th=1&tag=bbc00-21&ascsubtag=bbcgoodfood-920069" target="_blank" rel="sponsored">Amazon (£21.90) Optimum Nutrition (£27) Holland & Barrett (£30) What should be in a pre-workout supplement? Caffeine Caffeine is a stimulant, but not everyone responds to it in the same way, as it is dependent on your genetic make-up. However, 3-6mg of caffeine one hour before a workout has been shown to improve aerobic endurance and focus and attention in some, and the International Society for Sports Nutrition (ISSN) recommends it for improving performance. Too much caffeine can affect sleep, which won’t help your exercise in the long run, so be careful about having too much caffeine over the course of a day and also close to bed time. Carbohydrates Carbohydrates are the primary source of fuel for exercise as glucose gets converted to adenosine triphosphate (ATP) – which the body uses for energy. Maltodextrin has been best studied for its use in exercise as it is rapidly absorbed. The ISSN recommends consuming some carbohydrate 30-90 minutes before exercise. Creatine Creatine helps muscles regenerate ATP energy quickly, which is especially useful for short bursts of intense exercise like sprinting or weightlifting. There is lots of evidence that it improves performance – however, there is no clear consensus of whether it is better to take it pre- or post-workout, or whether timing matters at all. Nitrates Nitrates cause blood vessels to open up so can increase blood flow. They are often found in pre-workout supplements in the form of beetroot. A study showed that supplementing 300-600mg nitrates two to three hours prior to exercise may improve performance in some people. Amino acids Amino acids are the building blocks of proteins and are found in many foods, but have also been widely studied in supplement form for their effect on performance and recovery. There are many different types: Beta alanine Beta alanine has been shown at a dose of 4-6g/d to improve performance during exercise, most probably because it reduces acid build-up in muscles, delaying fatigue. However, most supplements don’t offer this in such quantities. Branched-chain amino acids (BCAA) Although BCAAs are in lots of pre-workout supplements, the evidence that they improve performance is mixed. They have been shown to promote anabolic (muscle-building) signalling and reduce catabolic (muscle breakdown) signals, but whether this translates into better performance is still up for debate. However, they have been shown to be safe at daily levels of up to 20g for each kg of body weight and may reduce muscle soreness during resistance training. Most studies suggest an intake of 6-10g, but pre-workout supplements generally provide much less than this. Other amino acids Other amino acids are less well studied with a lower quality of evidence. L-citrulline malate (found in watermelon) converts in the body to L-arginine. Some small studies have found that this may improve muscle function, although the findings are not consistent. L-arginine helps to convert nitrates into nitric oxide to improve blood flow but the evidence is not strong enough to show that this actually improves performance in the quantities found in most pre-workout supplements. Taurine is often included in pre-workout supplements but there is no evidence that it can increase performance. It may, however, reduce oxidative stress caused by exercise, potentially having an anti-inflammatory effect. There is no clear agreement on the best timing or quantity to take though. Guarana Guarana contains caffeine and has a stimulant effect, and there is some evidence that it can improve focus. B vitamins B vitamins are necessary for energy metabolism and the production of ATP. However, there is very little evidence they improve performance if you are not deficient in them (with any excess getting excreted in your urine). Vitamin C Like B vitamins, vitamin C is also water soluble so any excess gets excreted, but because it has anti-oxidant properties there is some evidence that it may help reduce oxidative stress from exercise. However, very few people are actually deficient in vitamin C because it is so widely available in food. Electrolytes Electrolytes added to fluids aid the rate of absorption so can prevent dehydration or improve rehydration. Some examples of electrolytes are calcium, magnesium, potassium, sodium and chloride. Maca A small study of elite athletes showed improvements in fitness, inflammation and ATP production when supplementing with 250mg of black maca. A review of the evidence has shown promising outcomes in reducing cellular oxidative stress but, although this is promising, there is not enough evidence from human studies to recommend it in a pre-workout supplement. What makes a good pre-workout supplement? According to the most robust evidence, a pre-workout supplement should contain caffeine, creatine (unless you are taking this as a separate supplement) and beta alanine. However, from there it does depend on what kind of workout you are doing. Carbohydrate has been shown to be useful for endurance workouts and, if you are looking to build muscle and reduce muscle soreness, you can potentially look for the inclusion of branched-chain amino acids. Electrolytes are also useful because they tend to promote more fluid consumption and less excretion meaning they can prevent dehydration, which is especially important if you are exercising for longer periods. However, recommending specific amounts of these active ingredients is tricky because many of the studies have been done on elite athletes or men, meaning that it can be hard to extrapolate the results to women or people who are exercising only a couple of times a week. Most of the supplements tested contained less of each ingredient than the amounts studied in research, so the effectiveness is hard to judge. People should be aware that because guarana contains caffeine, supplements with both of these ingredients will mean higher caffeine than is on the label, which may cause sleep issues in some people, especially if taken alongside other sources of caffeine like coffee. Some contain creatine, but many people take this as a separate supplement. Always check the ingredients list if you are taking multiple supplements to check you aren’t doubling up. Some pre-workout supplements have been banned because they contained illegal substances such as amphetamines which were not listed in the ingredients. It is extremely important that you buy from a reputable source, ideally with third-party testing. When should you take a pre-workout supplement? The evidence on timing of pre-workout supplements is a bit muddy because research is varied across supplements containing different ingredients at different doses on different populations, so it’s difficult to translate into one-size-fits-all advice. However, doing some experimenting with different timings around your own exercise to see what works best for you is likely to be a good course of action. Some things to look out for include: how quickly you become fatigued; how many reps you can do; how much weight you can lift; the intensity of your exercise and so on, building up a picture of how your own performance is affected by timings. Try taking before or even during a workout. Related content Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best creatine supplements Best calcium supplements Best sleep supplements More health-focused reviews Best sports water bottles Best health gadgets Best fitness trackers Best fitness trackers for kids Best meal prep containers Best kombucha to buy Do you buy pre-workout supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. 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The best sleep supplements 2026 – tried and tested
Trouble dropping off? There are a host of tablets and tinctures out there that promise a better night, but which are worth trying? Our expert’s judgement is in
Over 5 million prescriptions for sleep medications were issued in England in 2022 to 2023, highlighting the widespread struggle with sleep. While such treatments offer short-term relief, many are exploring gentler alternatives, like herbal and nutritional supplements to support natural sleep. These supplements aim to ease tension, promote relaxation and align the body with its natural circadian rhythm. Unlike stronger sleeping pills, sleep supplements combine botanical extracts, amino acids and minerals for a milder approach to improving sleep quality. Common ingredients include valerian root, passion flower, chamomile and hops, which are known for their sedative and anxiety-reducing effects. Many formulations also feature magnesium for muscle relaxation, L-theanine to reduce stress, or tryptophan, which aids mood regulation and melatonin production for restful sleep. Most supplements work best when taken 30 minutes to an hour before bed. Available as capsules, powders or teas, these products offer a natural solution for restorative sleep, catering to those seeking an alternative to traditional medication. We reviewed a range of sleep supplements to help you find a product tailored to your needs. Best sleep supplements at a glance JUMP TO REVIEWS Best capsules Paused Sleep Aid, £19.99 Verve Eclipse Duo, £50 OTO Night Time Complex, £34 Together Health Night Time, £14.99 Vitl Sweet Sleep, £6.70 Best tablets Healthspan NightTime 5-HTP, £19.54 Best powders Ancient & Brave True Nightcap, from £32 Jump to section: Best sleep supplements to buy in 2026 Which botanicals are good for sleep? What makes a good sleep supplement? How to make the most of a sleep supplement Who should take a sleep supplement? What we looked for in sleep supplements How we tested sleep supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, gummies, soluble offerings, liquids and sprays, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: which active ingredients are included and are they at effective amounts? Additives: does the supplement contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis? Best sleep supplements to buy in 2026 Best capsules Paused Sleep Aid Available from Paused (£19.99), Amazon (£17.99) Star rating: 5/5 Paused Sleep Aid offers a straightforward, fuss-free approach to improving sleep. Each bottle contains 30 servings, with two neutral-tasting capsules to be taken an hour before bed. The formula is free from GMOs and gluten, suitable for vegetarians and vegans, and contains no unnecessary additives. Packaging is practical and convenient. It's basic and easy to incorporate into a nightly routine and offers good value for money. Available from: Paused (£19.99) Amazon (£17.99) Verve Eclipse Duo Available from Verve (£50) This is a premium dual-capsule system designed for evening and bedtime. The capsules are neutral in flavour and relatively easy to incorporate into your nightly routine, however, if you're prone to forgetting to take supplements, then having to take two products at different times in the evening may prove inconvenient. The glass jars are attractive and practical, with refill pouches available for ongoing use. Each serving contains a blend of botanicals, amino acids, vitamins and minerals including Montmorency cherry, lemon balm, magnesium and reishi mushroom. The formulation is clean and all-natural, though not explicitly labelled vegan. Despite a higher price point compared to typical supplements, the convenient format and thoughtful formulation add to its appeal. Available from: Verve (£50) OTO Night Time Complex Available from OTO (£34) Star rating: 4.5/5 OTO Night Time Complex offers a premium blend of ingredients including Montmorency cherry, reishi mushroom, chamomile, ashwagandha and lemon balm. The vegan capsules are free from additives and come in recyclable, luxe-looking packaging. Easy to take with a neutral flavour, this supplement is on the pricier side but justifies its cost with high-quality ingredients. Available from: OTO (£34) Together Health Night Time Available from Superdrug (£14.99), Bodykind (£11.99), Together Health (£14.99) Star rating: 4/5 This handy, plastic-free compostable pouch houses one month’s supply. The USP of this product, aside from the environmentally friendly packaging, is the unique blend of five forms of highly bioavailable natural marine magnesium and 100 per cent NRV of 5-HTP and natural hops to promote relaxation and sleep. It is recommended you take two capsules per day 30 minutes before bed, but this didn’t pose a problem as the tablets are average size and tasteless. Available from: Superdrug (£11.99) Bodykind (£11.24) Together Health (£14.99) Vitl Sweet Sleep Available from Amazon (£6.66), Holland & Barrett (£6.70), Vitl (£11.99) Star rating: 4/5 An optimum serving of B6 and zinc, plus magnesium to support normal cognitive function, the onset of sleep and healthy melatonin levels. The capsules also contain lemon balm and sweet cherry to calm you as you drift off. Available from: Amazon (£6.36) Holland & Barrett (£6.70) Vitl (£11.99) Best tablets Healthspan Night Time 5-HTP Available from Pharmacy2U (£22.99), Healthspan (£19.54) Star rating: 4.5/5 An optimum source of B vitamins B3, B6 and B12, all of which contribute to a calmer body and mind. It contains 100 per cent NRV of 5-HTP, an amino acid that is converted to melatonin and serotonin – both of which are brain chemicals that can influence mood and sleep. The 5-HTP is from Griffonia seed, one of the rare natural sources. Plus, it contains magnesium to support muscle and nerve function. Available from: Pharmacy2U (£20.69) Healthspan (£19.54) Best powders Ancient & Brave True Nightcap Available from The Natural Living Shop (£26), Ancient & Brave (£32), Healf (£25.60) Star rating: 3.5/5 Another powder formulation, this time with a lemon and ginger flavour. The recommended amount is 6g, which is one rounded teaspoon, and again it required regular stirring to make sure the heavier parts didn’t sink to the bottom of the mug. The ginger flavour is strong and a little spicy. Available from: The Natural Living Shop (£26) Ancient & Brave (£32) Healf (£32) Amazon (£32) Which botanicals or minerals are good for sleep? When looking at sleep supplements there are a few key vitamins, minerals, herbs and other nutrients to look out for. Here we have compiled our shortlist: Magnesium Magnesium is an essential mineral involved in muscle relaxation and stress reduction. Some studies suggest that magnesium influences both sleep quality and quantity. It’s easy to get enough through diet, but if you are looking to supplement, the NRV is around 300mg, and look for magnesium glycinate which has been shown to be the best tolerated and most useful for insomnia. Vitamin D Growing evidence has demonstrated that vitamin D has a role in sleep regulation. Specifically, vitamin D deficiency can increase the risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and waking through the night. Are you getting enough vitamin D? If not, consider these supplements. Vitamin C Vitamin C may impact sleep. Some research has shown low levels of vitamin C corresponding with short sleep. Quite a few of the supplements we looked at contained vitamin C, most notably in the form of Montmorency and Acerola cherries, selected for their ability to aid sleep. L-Theanine A naturally occurring amino acid that occurs in the leaves of tea plants. A small body of research suggests that L-Theanine supplements can reduce stress and anxiety, boost relaxation, and improve sleep. Combining L-theanine with magnesium might enhance its benefits. Tryptophan Tryptophan is another amino acid. It is converted to 5-HTP and serotonin which can help with mood and help with better quality sleep. It’s not readily available as a supplement, but it can be found in foods such as turkey, eggs, cottage cheese and oats. 5-HTP 5-HTP is a compound made in the body from tryptophan and is used to make serotonin. Serotonin is a critical neurotransmitter which can help moods and sleep. Increasingly, 5-HTP is featuring in sleep supplements in the form of around 100mg of Griffonia seed extract. Valerian Valerian is a herbal sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. Hops Hops are a well regarded natural sedative that calm nerves, lower body temperature and help you to fall asleep. Studies suggest that when hops are combined with valerian it helps improve the sedative effects, enhancing sleep onset and quality. Passion flower This flowering vine is believed to help with insomnia by aiding relaxation and supporting the reduction of anxiety. Similarly to hops, it is often used in combination with other sleep inducing herbs like valerian or lemon balm to enhance its overall sedative effects. Lemon balm Lemon balm has mild sedative properties which help calm the mind and body. It is well documented for its anxiety reduction effects, and may be useful for those who suffer with a ‘racing mind’ and frequent night wakings. What makes a good sleep supplement? While the above ingredients all have helpful properties, the combination and levels of these within individual supplements are key. For example, some nutrients are synergistic, which means they work together to exert benefits. L-theanine synergises with melatonin or magnesium for better sleep quality. Black pepper enhances the bioavailability of ashwagandha, which is thought to reduce cortisol and enhance the effects of melatonin. 5-HTP paired with magnesium and B6 can enhance melatonin. High doses of a single ingredient, however, may lead to unwanted side effects like grogginess or digestive discomfort which might impact on sleep. How to make the most of a sleep supplement Sleep supplements should be taken at bedtime, most commonly 30-60 minutes before bed. This allows the sleep-inducing nutrients time to work. Like with most supplements, being consistent is important. Take the supplement at the same time each night if you can. Some state that they can be taken without food, others might be better absorbed if accompanied by a light snack. Fat-soluble nutrients like vitamin D or valerian root paired with a healthy fat like avocado or nuts may help. Tryptophan-rich foods like bananas, turkey and cottage cheese can help to boost serotonin and melatonin production, so could be a good choice if you’re looking for a late snack. Who should take a sleep supplement? Sleep is important for our health, as our bodies do most of their renewal and recovery while we are asleep. Broken sleep can affect our mood and ability to concentrate. In the long term, poor sleep can affect the immune system, increase stress hormones and impact our weight. Sleep supplements are not suitable for children, or for use during pregnancy or breastfeeding. Do not combine herbal sleep supplements with melatonin, unless advised by a professional. The sleep supplements may have reduced effect if you are consuming a lot of caffeine, for example from coffee and energy drinks. Avoid driving or operating heavy machinery if you are regularly taking a sleeping aid as it may make you drowsy and reduce reaction times. Consult with a doctor if you're under medical supervision, taking medicines for another condition, or experience any adverse symptoms since starting to take sleep supplements. If you are struggling with persistent insomnia, please consult a doctor. More sleep supplements tested BioCare Sleep Powder, £31.29 Related content How to sleep better 10 tips to improve your sleep hygiene How to get to sleep More health-focused reviews Best magnesium supplements Best calcium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best vitamin C supplements Best ashwagandha supplements Best multivitamins Best sleep trackers Best sleep earplugs Best immune support supplements
The best biotin supplements 2026 – for dry skin, hair loss and more
Also known as vitamin B7, biotin is commonly taken for its perceived beauty benefits. Discover more, and find our expert nutritionist’s best-rated supplements
Biotin, or vitamin B7, is a popular supplement for promoting healthy hair, skin and nails. This essential nutrient supports keratin production, a key protein for maintaining strength and structure. While many people meet their biotin needs through foods like eggs, nuts and seeds, supplements can provide additional support for those experiencing brittle nails, thinning hair or dry skin. The wide range of biotin supplements on the market can make it difficult to choose the right one. Available in formats such as capsules, tablets and gummies, these supplements often vary in dosage and may include added nutrients like zinc or selenium to enhance their benefits. Identifying your specific needs and preferences can help you select the most suitable option for your lifestyle. We've reviewed some of the best biotin supplements on the market, assessing everything from their effectiveness and affordability, to their compatibility with various dietary requirements. Whether you’re exploring biotin for the first time or after an upgrade of your current supplement, our recommendations will help you make an informed decision to support your beauty and wellness goals. Best biotin supplements at a glance JUMP TO REVIEWS Best high-strength biotin supplement: Solgar Biotin 5000 mcg, £24.53 Best all-in-one beauty biotin supplement: Paused Beauty Complex, £19.99 Best multi-purpose biotin supplement: Natures Zest Biotin Complex for Hair, Skin and Nail Health, £19.99 Best budget biotin supplement: Nutrition Geeks Biotin Growth+, £6.99 Best luxury formula biotin supplement: Biocare Hair, Skin & Nail Complex, £38.35 Best natural support biotin supplement: Cytoplan Hair, Skin & Nails, £24.49 Best mineral boost biotin supplement: New Leaf Biotin, Zinc & Selenium, £8.97 Jump to section: Best biotin supplements to buy in 2026 Is biotin good for skin? Is biotin good for hair? How much biotin should I take per day? How should I take a biotin supplement? What format of biotin is best? What we looked for in biotin supplements How we tested biotin supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, tablets, gummies and soluble offerings, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much biotin per daily dose? How does this compare to the NRV? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs– is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis Best biotin supplements to buy in 2026 Solgar Biotin 5000 mcg Available from Amazon (£15.49), Solgar (£24.53) Best high-strength biotin supplement Star rating: 5/5 With 5000 mcg per capsule, these biotin supplements provide more than your recommended intake but at a fairly decent price. There's no noticeable taste or smell and they're easy to take. Testers felt these capsules would fit easily into a daily supplement regime. Available from: Amazon (£13.20) Solgar (£24.53) Paused Beauty Complex Available from Paused (£19.99), Boots (£9.99) Best all-in-one beauty biotin supplement Star rating: 5/5 Paused's Glow offers a comprehensive blend of nutrients: 200µg biotin (that hits 400% NRV) with hyaluronic acid, grape seed, resveratrol, CoQ10, vitamins, minerals and botanicals such as Japanese knotweed. The capsules are easy to take, have no noticeable taste and are suitable for vegans. Packaging is simple and convenient, and it's free from GMOs and gluten, making it a solid all-rounder for daily beauty support. Available from: Paused (£19.99) Boots (£9.99) NaturesZest High Strength Biotin Complex 10,000 mcg Available from Natures Zest (£19.99) Best multi-purpose biotin supplement Star rating: 4.5/5 Each tablet contains 10,000 mcg of biotin, a high-strength dose to support your daily intake. Vegan-friendly, tasteless and easy to swallow, it’s simple to include in a daily routine for hair, skin and nail maintenance. Formulated as a vegan tablet, it’s free from common allergens and suitable for most diets. Available from: Natures Zest (£19.99) Nutrition Geeks Biotin Growth + Available from Nutrition Geeks (£6.99), Amazon (£6.99) Best budget biotin supplement: Star rating 4.5/5 For a general biotin supplement with some zinc (helps maintain healthy skin, hair and nails) and selenium, this is a good basic supplement and best value for money. There are bigger discounts available if you buy on subscription, and the product has small, easy-to-swallow tablets with a neutral taste and smell. Available from: Nutrition Geeks (£6.99) Amazon (£6.99) Biocare Hair, Skin & Nail Complex Available from BioCare (£38.35), Victoria Health (£38.35) Best luxury formula biotin supplement Star rating 4.5/5 A good all-rounder, this product contains a good blend of biotin and zinc together with other vitamins, minerals and antioxidants. The dose is two capsules a day, which are easy to swallow and tasteless but a few of the testers did comment on a slight grassy smell. There are no additional fillers or additives. Available from: BioCare (£38.35) Victoria Health (£38.35) Cytoplan CytoProtect Hair, Skin & Nails Available from Cytoplan (£24.49) Best natural support biotin supplement Star rating 4/5 This is a blend of biotin, zinc and selenium as well as important antioxidants specifically formulated to support healthy hair, skin and nails. They are easy-to-swallow capsules, but some testers found that they do have quite a strong smell which may be off-putting for some. Available from: Cytoplan (£24.49) New Leaf Biotin, Zinc & Selenium Available from Amazon (£8.97), New Leaf (£10.95) Best mineral support biotin supplement Star rating 4/5 This biotin supplement has really small easy-to-swallow, tasteless tablets and delivers a high dose of biotin in just two tablets a day. It provides all your daily selenium requirements, plus 50 per cent of your zinc reference intake. You can buy on subscription and receive a discount, making it good value too. Available from: Amazon (£8.97) New Leaf (£10.95) Is biotin good for skin? There are limited studies on the benefits of biotin in skin health, unless you happen to have a biotin deficiency. In fact, there is some concern about the levels of high dosing that can be found in some products as high levels of biotin may interfere with thyroid function. A few small studies demonstrate that when people with thin and brittle nails took high doses of biotin it did have a positive effect. Is biotin good for hair? Like with skin health, there also appears to be limited scientific evidence about the effectiveness of biotin for hair health, and any beneficial studies appear to be in those who had a biotin deficiency. How much biotin should I take per day? There is no recommended daily allowance for biotin in the UK, because there isn’t enough evidence, and the NHS supports that we should be able to get enough from our diet. Their recommendation is to take 0.9mcg or less without any side effects, but there is also some evidence that supports 30mcg a day for adults being safe, and even higher levels have currently not been found to cause toxicity. How should I take a biotin supplement? No single nutrient works on its own, so if you are going to take a biotin supplement, look for one that has other vitamins and minerals as well to maximise efficacy. The standard recommendation is to take biotin supplements with food, and plenty of fluid; the time of day is not thought to be important. What format of biotin is best? There is some evidence that liposomal formats may provide better nutrient uptake, but as tablets and capsules tend to contain more nutrients, it might be wise to look for one of these rather than a liposomal format which may have fewer nutrients. More biotin supplements tested Perfectil SKIN - 3.5/5: £18.95 Further reading How gut health affects skin What foods are good for my skin? Collagen boosting recipes Eat your way to fabulous skin Eat these dietary fats to improve your skin Liz Earle's top five secrets for radiant skin What to eat for healthy hair Related content: Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best supplements for perimenopause Best multivitamin
Best zinc supplements 2026 – for immune health, wound healing and healthy hair and skin
We looked at a sample of the leading zinc supplements – from sprays to gummies, capsules to tablets – to find which product might suit you best
Zinc is an essential nutrient that supports vital functions in the body, from boosting immune health to promoting healthy skin and hair. As the body cannot store zinc, a regular intake through diet or supplementation is necessary to maintain optimal levels. While many people meet their needs through foods like seafood, red meat, nuts, seeds and wholegrains, some groups may require additional support. Pregnant women, vegetarians, vegans and those with specific medical conditions or dietary restrictions may find it difficult to obtain enough zinc from food alone. For these individuals, a high-quality zinc supplement can help ensure the body has the resources it needs for cell repair, enzyme activity and overall health. For more information, read our guide: what is zinc? We’ve reviewed a range of supplements to find some of the best zinc supplements available, catering to different preferences, budgets and nutritional requirements. Whether you prefer tablets, capsules, sprays or gummies, we’ve considered a range of formats to help you find the ideal option for your lifestyle. Read on to discover the best zinc supplements. Best zinc supplements at a glance JUMP TO REVIEWS Best zinc tablets Best zinc supplement with copper: Vitabright Zinc Bisglycinate & Copper tablets, £8.99 Best budget zinc supplement for long-term use: ZipVit Zinc 25mg, £9.99 Best zinc tablet: BioCare zinc citrate 17mg, £7.85 Runner-up zinc supplement for value for money: Boots Max Strength zinc 25mg, £11.20 Best high-strength, budget-friendly zinc supplement: Holland & Barrett zinc 25mg, £9.49 Best zinc supplement for longer term use: Vitabiotics Ultra zinc 15mg with copper, £3.85 Best zinc capsules Best zinc capsule: PuroLabs Puro zinc 15mg, £23.99 Best natural zinc: Wild Nutrition zinc 15mg, £16 Best zinc liquid/spray Best zinc for digestive issues: Betteryou zinc oral spray 10mg, £8.87 Best zinc for easy absorption: BioCare Nutrisorb zinc 7mg, £12.10 Best zinc for a high-strength dose: BioCare Nutrisorb zinc 15mg, £15.65 Jump to section: Best zinc supplements to buy in 2026 What does zinc do for the body? Is zinc good for hair and skin? What is the best form of zinc to take? How much zinc should you take per day? Who might benefit from using a zinc supplement? Who shouldn't take a zinc supplement? How we tested zinc supplements Our key criteria were price (which we judged by the cost of a recommended daily dose), the percentage of Nutrient Reference Value (NRV) provided in the recommended dose of each product, and how the format (capsule, tablet, drink, gummy, etc) and form of zinc might affect the amount absorbed in the body. Our panel of Good Food testers also trialled each product to see how easy it was to take or use, and they judged flavour and smell where appropriate. All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats, including tablets, capsules, gummies, liquids and sprays, and with a range of price points to accommodate a range of budgets. Read more about how we test different products at Good Food. Best zinc supplements to buy in 2026 Best zinc tablets Vitabright Zinc Bisglycinate & Copper tablets Available from Vitabright (£8.99) Best zinc supplement with copper Star rating: 5/5 Vitabright Zinc Bisglycinate & Copper offers excellent value, providing 200 vegan-friendly tablets per pack, with each serving containing 50mg zinc (500% NRV) and 0.5mg copper. The tablets are easy to take, tasteless and free from common allergens and additives. The product is GMP certified, comes with a money-back guarantee, and is formulated in collaboration with nutritionists and medical practitioners. Available from: Vitabright (£8.99) ZipVit Zinc 25mg Available from ZipVit (£9.99) Best budget zinc supplement for long-term use Star rating: 4.5/5 These tiny tablets couldn’t be easier to take and deliver 25mg of zinc - that’s 250% of the Nutrient Reference Value (NRV). With 360 tablets per bottle, this provides nearly a year’s supply, making it one of the most economical options available. At just 2-3p per day (depending on where you buy), it's excellent value. While the formula contains standard excipients like microcrystalline cellulose and magnesium stearate to aid tablet formation and prevent clumping, these are widely used across the industry. A solid choice if you're after a simple, long-lasting zinc supplement. Available from: ZipVit (£9.99) BioCare Zinc citrate 17mg Available from BioCare (£7.85) Best zinc tablet Star rating: 4.5/5 From a long established and reputable manufacturer, these small, easy to take tablets offer excellent value for money. Supplying 171% of the NRV as zinc citrate our tester found these an easy addition to their daily routine. Available from: BioCare (£7.85) Boots Max Strength Zinc 25mg Available from Boots (£11.20) Runner up zinc supplement for value for money Star rating: 4/5 At just 6p each, these small zinc tablets provide 25mg of zinc as citrate. Our tester found these vegan-friendly tablets easy to take, they are also free from artificial colours, flavours and preservatives. Available from: Boots (£11.20) Holland & Barrett Zinc 25mg Available from Holland & Barrett (£9.49) Best high-strength, budget-friendly zinc supplement Star rating: 4/5 Larger in size than some of the other tablets we trialled these high strength tablets offer good value supplying 25mg of zinc gluconate. Available from: Holland & Barrett (£9.49) Vitabiotics Zinc 15mg with 1 mg copper Available from Amazon (£3.55), Holland & Barrett (£3.85), Vitabiotics (£3.85), Superdrug (£3.99) Best zinc supplement for longer term use Star rating: 4/5 Providing 15mg of zinc as sulphate, this product may be suited for those who are advised to supplement over the longer term. This is because the product combines zinc with 1mg of copper to help prevent copper deficiency (zinc and copper compete for the same absorption sites). These tiny green tablets have no taste or smell, and were easy to swallow. Available from: Amazon (£3.55) Holland & Barrett (£3.85) Vitabiotics (£3.85) Superdrug (£3.99) Best zinc capsules PuroLabs Puro Zinc 15mg Available from PuroLabs (£23.99), Amazon (£23.99) Best zinc capsule Star rating: 4.5/5 Produced to GMP standards and with no synthetic additives, this clean and natural product supplies 15mg (150%NRV) of zinc in a gentle and easily absorbed form. Our tester found the one a day capsule easy to swallow and was impressed with the offer of a 15-minute free product advice call with a nutritionist. Available from: PuroLabs (£23.99) Amazon (£23.99) Wild Nutrition Zinc Plus 15mg Available from Wild Nutrition (£16), Amazon (£16), Naturisimo (£16) Best natural zinc Star rating: 4/5 Using high quality, natural ingredients this food-grown product combines 15mg of zinc (150% NRV) with vitamins B1, B2 and B6. Our tester likened these easy to take capsules to the ‘taste and smell of cornflakes.’ Although one of the pricier products, of those we tested, Wild Nutrition offer save and subscribe discounts and a 100% money back guarantee. Available from: Wild Nutrition (£16) Amazon (£16) Naturisimo (£16) Best zinc liquid/spray BetterYou Daily Zinc Oral Spray 10mg Available from Bodykind (£7.96), Amazon (£8.87), BetterYou (£9.99) Best zinc for digestive issues Star rating: 4/5 Designed to bypass the digestive system, just five sprays into the inner cheek delivers 10mg of zinc (100% NRV) into the bloodstream. Our testers found the product convenient and portable being ‘easy to fit into my bag,’ and liked the natural lemon-lime flavour. Sweetened with stevia. Available from: Bodykind (£7.96) Amazon (£8.87) BetterYou (£9.99) BioCare Nutrisorb Zinc 7mg Available from BioCare (£12.10) Best zinc for easy absorption Star rating: 4/5 Supplying 70% of the NRV as zinc gluconate, this easy to absorb liquid is taken with food either as seven drops in water or directly under the tongue. Our tester preferred to take the drops diluted in water alongside a main meal. Available from: BioCare (£12.10) BioCare Nutrisorb Zinc Complex 15mg Available from BioCare (£15.65) Best zinc for a high-strength dose Star rating: 4/5 Just one tsp (5ml) daily mixed with water or juice (and taken with food) supplies 15mg of zinc (150% NRV). Although this product provides zinc in an easily absorbed form, our tester disliked the smell of the product and found mixing with juice tainted the taste of the drink. Available from: BioCare (£15.65) What does zinc do for the body? Zinc plays a wide and varied role in the body – we need it to grow, develop and repair as well as to help wounds heal. This trace mineral plays an important part in immunity, fertility and reproduction as well as processing the protein, carbs and fats in our food. As well as this, zinc contributes to normal brain function and vision and plays an antioxidant role, protecting the body’s cells from damage. Is zinc good for hair and skin? Yes, zinc contributes to the normal maintenance of skin, hair, bones and nails so if you’re concerned about the condition of your hair and skin, zinc may be relevant for you. In particular, zinc helps maintain normal hair growth and it may be helpful for those with inflammatory skin conditions, like acne. What is the best form of zinc to take? Available in a number of forms with the less well absorbed, zinc sulphate, typically founded in cheaper, budget products. That said there is not a huge amount of evidence of greater effectivity of one form of zinc over another as absorption in the body is subject to many different factors. However, one study indicated that zinc picolinate may be better absorbed in some cases whilst other common forms include zinc citrate, zinc glyconate and zinc methionine. How much zinc should you take per day? The recommended daily nutrient reference value (NRV) of zinc is 10mg, with most zinc supplements containing 10–25 mg. However, make sure you read the label carefully– the relevant figure or ‘elemental’ amount is the figure that represents the amount of zinc on its own and not when it is combined with another compound. Most of us are able to obtain the NRV for zinc by enjoying a wide variety of foods, however. If you do choose to supplement do not exceed the upper safe limit of 25mg of zinc per day, as consuming high amounts may cause digestive issues, flu-like symptoms, affect how much copper you absorb and if you are prescribed certain antibiotics, it may impact how well they work. Ideally take your zinc supplement with a meal and away from other supplements that contain minerals like iron or calcium. A supplement that provides a conservative dose of zinc may actually improve absorption, so don’t assume you need to choose a high dose product. Who might benefit from using a zinc supplement? Certain groups may benefit from supplementation, these include pregnant or breast-feeding women, vegetarians and vegans, people with digestive disorders as well as heavy drinkers who are at a higher risk of zinc deficiency. Who shouldn’t take zinc supplements? Do not give zinc supplements to a child without talking to your doctor first. If you are on prescribed medication including certain blood pressure pills, diuretics and some antibiotics refer to your GP before supplementing. Other zinc supplements tested: Superdrug Zinc 15mg - 4/5: £4.49 HealthAid Zinc Gluconate 70mg - 4/5: £7.22 Related content What is zinc? Do supplements work? How to get the most out of supplements What supplements should I take? Five nutrients every woman needs 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 pre-workout supplements Best creatine supplements Best calcium supplements Best sleep supplements Best vitamin C supplements Best ashwagandha supplements Best biotin supplements Best multivitamins Best immune support supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Best menopause supplements – to support mood, metabolism and vaginal health
Changes to your health following menopause mean that additional nutritional support can be useful. Find out which supplements are best for you with advice from our expert nutritionist
This review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. The menopause is a natural stage of life, and for some, it comes with physical and emotional changes that can be a new challenge to navigate. Although the menopause transition (perimenopause) is frequently discussed, the health challenges and priorities that arise after the menopause are equally important. From managing hot flushes and mood swings to supporting bone density and cardiovascular health, many women seek solutions to ease this change, while also maintaining overall wellbeing. While lifestyle adjustments such as regular exercise and a nutrient-rich diet are crucial, targeted supplements can offer valuable support tailored to menopause-specific needs. If you'd like guidance on how your diet can help ease menopause symptoms, read our helpful guide on what to eat during menopause. Supplements can help address a variety of concerns, including hormonal imbalances, sleep difficulties and joint discomfort, while also boosting energy, cognitive function and skin health. Choosing high-quality products and understanding your unique health requirements are essential steps in finding the right support for your journey. We’ve tested and reviewed some of the best menopause supplements available, exploring their benefits and how they can complement a holistic approach to health. Read on for our top picks. Best menopause supplements at a glance Best general menopause supplements Dr Vegan MenoFriend, £21.99 Paused menopause all-in-one, £19.99 OTO menopause complex, £34 Nu Mind Wellness Menopause Support, £74.99 Wild Nutrition Food-Grown Menopause Complex, £36 Best menopause supplements for mood Integrative Therapeutics HPA Adapt, £49.49 Best menopause supplements for metabolism Vitanica Metabolic Manager, £51.91 Best menopause supplements for musculoskeletal health Vitanica Osteoblend, £36.97 Pharma Nord Bio-Pycnogenol, £15.35 Thorne Curcumin Phytosome, £23.55 Best menopause supplements for vaginal health Wild Nutrition Food-Grown Peri and Menopause Biotic, £40 Pharma Nord Sea Buckthorn Oil, £18.36 Jump to section: Best menopause supplements 2026 Should I take a menopause supplement? What are the best nutrients for menopause? What are the best herbs for menopause? Best menopause supplements 2026 Best general menopause supplements Note that some herbs and nutrients can interact with medications or be unsuitable for certain medical conditions, and may be true for several of the products listed below. Please consult with your healthcare provider before starting a new supplement. Dr Vegan MenoFriend Available from Dr Vegan (£21.99) Star rating: 5/5 Only two capsules a day deliver an impressive blend of nutrients in this vegan, allergen-free menopause formula. The eco-friendly pouch opens and reseals easily, and although the capsules carry a mild turmeric scent, there’s no taste when taken. Inside is a thoughtful mix of B12, D3, K2 and botanicals such as red clover and sage. Free from additives and easy to take, it’s a dependable daily option for menopause support. Available from: Dr Vegan (£21.99) Paused menopause all-in-one Available from Boots (£19.99), Paused (£19.99) Star rating: 5/5 Paused Menopause All In One offers a convenient, vegan-friendly multi-nutrient supplement designed to address over 80% of common menopause symptoms. It provides key vitamins, calcium and herbal extracts such as shatavari, flaxseed and sage, with no additives or GMOs. The capsules are easy to take, have a neutral flavour and meet recommended nutrient reference values for essential micronutrients, making it a practical daily option. Available from: Boots (£19.99) Paused (£19.99) OTO menopause complex Available from OTO (£34), Oceans Alive (£31) Offering a comprehensive blend of 11 vitamins and minerals alongside adaptogens and botanicals – such as Dong Quai, red clover and lion’s mane – OTO menopause complex is designed for all stages of menopause. The neutral-flavoured capsule is easy to take with water in the morning and fits effortlessly into a daily routine. Packaging has a luxe quality, and is recyclable and vegan-friendly with no fillers or additives. Although the price is at the premium end, the quality ingredients and third-party testing justify the cost for those seeking targeted, science-backed support. Available from: OTO (£39) Oceans Alive (£39) Nu Mind Wellness Menopause Support Available from Nu Mind Wellness (£74.99) This is a comprehensive product, a daily sachet, designed for perimenopause and into the menopausal years. It contains herbs and nutrients to support mood, metabolism and nutrient deficiencies, and is free from undesirable additives. This is a firm favourite, but the price tag does reflect its high quality. Consider subscribing for a good discount. Available from: Nu Mind Wellness (£74.99) Wild Nutrition Food-Grown Menopause Complex Available from Wild Nutrition (£36) Star rating: 3.5/5 This is a food-form supplement meaning it contains freeze-dried foods and herbs to provide nutrient content. It is not a multi-nutrient, but contains magnesium and a combination of herbs and antioxidants aimed at supporting mood, metabolism, liver and cardiovascular health in the menopausal years. Available from: Wild Nutrition (£36) Also consider: B vitamins A B-vitamin complex, and particularly vitamin B12, are important for general menopause support. Read more about the role of B vitamins in the body. Best menopause supplements for mood Integrative Therapeutics HPA Adapt Available from The Supplement Hub (£49.49) This is a herbal combination formula containing a range of adaptogenic herbs to calm the nervous system and support cognitive function. Available from: The Supplement Hub (£44.49) Also consider: Magnesium and omega-3 Other single nutrient supplements to support mood and adrenal function include magnesium and omega-3. Best menopause supplements for metabolism: Vitanica Metabolic Manager Available from Supplement Hub (£51.91) This is a potent nutrient and botanical formula for supporting blood glucose levels and a healthy insulin response. It has the addition of antioxidants, liver-supporting nutrients such as NAC, and anti-inflammatory turmeric. Although pricey, it is a great all-rounder for metabolic health. Available from: Supplement Hub (£51.91) Best menopause supplements for musculoskeletal health Vitanica Osteoblend Available from Supplement Hub (£36.97) Osteoblend is a multi-nutrient combining a helpful blend of vitamin D, calcium, vitamin K, B vitamins and additional minerals to support bone health. Available from: Supplement Hub (£36.97) Pharma Nord Bio-Pycnogenol Available from Victoria Health (£15.35), Bodykind (£13.82 Pycnogenol is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health. Available from: Victoria Health (£15.35) Bodykind (£13.82) Thorne Curcumin Phytosome Available from Healf (£25.49), iHerb (£26.17) Curcumin is the active form of turmeric and is well researched for its anti-inflammatory effects and cardio-protective properties. Available from: Healf (£25.49) iHerb (£26.17) Best menopause supplements for vaginal health Wild Nutrition Food-Grown Peri and Menopause Biotic Available from Wild Nutrition (£40), Amazon (£38) Star rating: 3.5/5 This is a targeted probiotic with bacterial strains that are well researched for women’s health. Probiotics are particularly helpful in menopause because when oestrogen drops, we are more susceptible to vaginal and urinary tract infections. Available from: Wild Nutrition (£40) Amazon (£38) Pharma Nord Sea Buckthorn Oil Available from Bodykind (£18.36), Victoria Health (£45.75) Omega-7 from sea buckthorn is well researched to support mucous membrane production and, as such, can be helpful for vaginal dryness and atrophy which are common in the menopause. Available from: Bodykind (£18.38) Victoria Health (£45.75) Should I take a menopause supplement? Supplements can provide targeted nutritional and herbal support, helping to manage symptoms and disease risk, but they do not replace hormones. Hormone replacement therapy (HRT) is the only option for directly replacing hormones that are no longer being produced. For those who cannot or choose not to take HRT, supplements and lifestyle changes –such as weight-bearing exercise, a nutrient-rich diet and stress management – play a crucial role. After menopause, the adrenal glands take over producing sex hormones in low volumes, so having good adrenal health is important. There are some supplements that may help mood and adrenal health in menopause, covered above, but it’s also important to get a handle on the elements in your life causing you stress. Getting good at boundary setting and utilising stress management techniques are invaluable! What are the best nutrients for menopause? Many of the same nutrients that are important in perimenopause continue to be crucial through the menopausal years. These include: 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 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 flashes Recommended intake: 1-2 g/day of EPA/DHA. Research: Omega-3s have shown benefits for mental health, cardiovascular health, and hot flushes Iron, while beneficial, can mostly be acquired through diet once periods have stopped because you are no longer losing blood regularly – though it is always worth checking iron levels. Omega 3, fibre, protein, choline, and inositol are of particular importance to support the metabolic shifts that occur in menopause. In addition, calcium and CoQ10 become important nutrient considerations, to support bone health, energy production, and heart health. It is thought that menopausal women benefit from 1.2 grams of calcium daily (which can be obtained from diet, or topping up with supplements if really needed) to reduce the risk of osteoporosis, and 100-200mg of CoQ10 for energy production and cardiovascular health. What are the best herbs for menopause? Herbs are not as well researched as nutrients, and there is little agreement on specific doses, which is why it’s usually best to work with a qualified herbalist for bespoke preparations. A few herbs that might be helpful for menopausal women are: Turmeric A potent anti-inflammatory antioxidant and one of the better researched herbs. It may help with joint pain and heart health, typically dosed at 500-1000mg daily. Adaptogens and mushrooms Adaptogenic herbs and mushrooms such as ashwaganda (Withania somnifera), rhodiola, lion’s mane and reishi. Adaptogens are calming for the nervous system and may help support the function of the adrenal glands which is where all of our sex hormones are synthesised in the menopause. Dosing depends on the herb, and the research is variable. Liver-supporting herbs For example, dandelion and milk thistle: these may assist in the liver being able to metabolise hormones and support metabolic health. Again, research on dosing is variable. Pycnogenol This is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health. Dosage is typically 100-200mg daily. 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 supplements for perimenopause Best pregnancy supplements 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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The best calcium supplements 2026 – tried and tested
A must for supporting strong bones and teeth, calcium supplements should be considered if you're vegan, allergic to dairy, or menopausal. Read our expert's assessment of the top supplements
Please note, this review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. Around 99 per cent of the body’s calcium is stored in bones and teeth, where it contributes to their strength and structure. Calcium works with phosphorus to build and maintain bone density, which is especially important for children, adolescents and older adults – particularly menopausal women – to prevent bone diseases like osteoporosis. As well as being essential for strong bones and teeth, calcium is essential for muscle function and nerve signalling. It helps with blood clotting and supports the release of hormones and enzymes that regulate body processes. If there isn’t enough calcium in the diet, the body takes it from the bones, which can weaken them over time. Dairy is generally thought to be the highest source of dietary calcium, but it is found in other sources, too. It should be relatively easy to get enough calcium from your diet, although the groups mentioned above might need a supplement, as well as vegans and people who avoid dairy. We tested and reviewed a variety of calcium supplements to find the best offerings on the market. JUMP TO REVIEWS Why you can trust Good Food reviews When reviewing calcium supplements, we combined expert guidance with practical testing. Our freelance nutritionist advised on the different forms of calcium – such as carbonate and citrate – and how well they are absorbed by the body, as well as what levels are appropriate for daily use. Meanwhile, our testers looked at how these products fit into real life. That meant checking whether tablets or capsules were easy to swallow, if powders had a pleasant taste and whether the daily dose felt realistic to keep up with. Cost was also factored in, with value judged by both dosage and overall quality. We don’t share our reviews with manufacturers or retailers before they’re published and we don’t accept payment for positive coverage. The recommendations you’ll find here reflect independent testing and expert knowledge, so you can feel confident choosing a calcium supplement that works for your needs. How we tested calcium supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers available in the UK, offering both tablets and capsules, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much calcium per daily dose? How does this compare to the NRV? Bioavailability: does the product contain forms of calcium that are easily absorbed? Does it contain any additional ingredients that might support efficacy? Additives: does the product contain additives, such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis? Best calcium supplements at a glance Together Health Calcium, £10.99 Solgar Calcium Citrate with vitamin D3, £7.20 Cytoplan Organic Whole Food Calcium, £16.19 Purolabs Calcium Complex, £29.99 BioCare Calcium Citrate, £19.85 Jump to section: Best calcium supplements How much calcium should I take per day? When should I take calcium? What form of calcium should I take? What format of calcium supplement is best? Best calcium supplements 2026 Together Health Calcium Available from Superdrug (£8.79), Bodykind (£8.24), Regn (£9.99), Together Health (£10.99) Star rating: 4.5/5 Affordable, easy to swallow and tasteless capsules, this vegan supplement is likely to be well absorbed and scored highest across all areas. Two capsules provide 76% of the NRV and are free from listed allergens, with recyclable packaging. This supplement doesn’t contain vitamin D, which may aid absorption, but it does contain a synergistic blend of trace minerals that occur naturally from the seaweed that the product is derived from. This product also scored highly as it is free from undesirable additives. Available from: Superdrug (£8.79) Bodykind (£8.24) Regn (£9.99) Together Health (£10.99) Solgar Calcium Citrate with vitamin D3 Available from Solgar (£7.20), Boots (£9.99) Star rating: 4/5 These tablets scored highly for effectiveness, thanks to the 1000mg of calcium they provide, over the recommended dosage. However, in order to achieve this you're required to take four tablets a day. Testers felt this would be hard to keep up with, so you may not end up hitting that full dose. Marks were given for the inclusion of vitamin D3, which aids calcium absorption and contributes to healthy bones. Available from: Solgar (£7.20) Boots (£9.99) Cytoplan Organic Whole Food Calcium Available from Cytoplan (£16.19) Star rating: 4/5 Another food source calcium supplement, made from calcified seaweed, in the form of a tasteless, easy to swallow capsules. This provides 50% NRV of calcium in an organic product, with no undesirable additives and is free from allergens. Available from: Cytoplan (£16.19) Purolabs Calcium Complex Available from Purolabs (£29.99) Star rating: 4/5 This is a pricier product, but is a multi nutrient, not just calcium. It is a synergetic complex of calcium, magnesium, vitamin C, zinc and vitamin D designed to support bone health. All of the nutrients come in absorbable forms and the calcium takes the form of calcium citrate. The capsules are tasteless and easy to swallow, and the product is free from undesirable additives. It provides almost 50% of the NRV which is fine if you’re getting some calcium from the diet, which most people are. It is suitable for vegetarians. Available from: Purolabs (£29.99) BioCare Calcium Citrate Available from Bodykind (£15.88), BioCare (£19.85) Star rating: 3.5/5 This is a plain calcium citrate product in a tasteless, easy to swallow capsule. It is likely to be well absorbed by most, with or without food, providing 38% NRV. It does contain some additives (silicone dioxide and microcrystalline cellulose) which are thought to be safe in low amounts. It is free from allergens and suitable for vegans. Available from: Bodykind (£15.88) BioCare (£19.85) How much calcium should I take per day? The daily nutrient reference values (recommended daily intake) for calcium in the UK are as follows: 0-12 months (non-breastfed only) – 525mg 1-3 years – 350mg 4-6 years – 450mg 7-10 years – 550mg 11-18 years, boys – 1000mg 11-18 years, girls – 800mg Adults (19+) years – 700mg Pregnant women – 700mg Breastfeeding women – 700mg + 550mg The safe upper limit for adults ranges from 2,000 to 3,000mg, with pregnant and lactating women sitting at the higher end. Very high calcium intake, or excessive calcium in the blood can pose risks to our health. These include gastrointestinal upset and digestive issues, kidney stones, cardiovascular issues, and interference with other nutrients. When should I take calcium? To maximise absorption and minimise side effects, it is advisable to split the dose of calcium supplementation if taking over 500mg. Calcium carbonate supplements are best taken with food. Vitamin D can support calcium absorption, while caffeine, phytates, oxalates and excessive iron or zinc may inhibit absorption if taken at the same time. Very importantly, calcium supplements can interfere with some medications. For example those taking thyroid medication should wait at least four hours before taking calcium supplements. Those considering taking a calcium supplement who have a medical condition or take medication, should get advise from their healthcare provider before commencing. What form of calcium should I take? The main forms of supplemental calcium are calcium carbonate, which is the same as chalk, and calcium citrate. Food source calcium from seaweed is also available and likely to be well absorbed. The research suggests that calcium citrate may be better absorbed than calcium carbonate, though the evidence is mixed and mostly based on small scale studies. However, we do know that calcium carbonate, which is the cheaper product to produce, can cause digestive upset for some people, and that it should be taken with food which not all supplements specify. We also know that calcium carbonate requires sufficient stomach acid to be able to be well absorbed, and that typically the people who may benefit from calcium supplementation (menopausal women, older adults and vegans) might be more prone to low stomach acid. Calcium citrate and food source calcium supplements do not need to betaken with food. Vegans should be aware that many calcium supplements also contain vitamin D3 to aid absorption, which may not be vegan friendly. What format of calcium supplement is best? There’s no preference as to the delivery mechanism in the research. Mostly, any delivery is thought to be sufficient; it is more the dose, form, and biochemistry of the individual taking that makes the biggest difference. Related content Vital minerals – what do I need? Top 8 calcium-rich foods Am I at risk of a calcium deficiency? The best vegan calcium sources Healthy bones recipes 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 sleep supplements Best vitamin C supplements Best ashwagandha supplements Best biotin supplements
Best vitamin B12 supplements 2026 - tried and tested
Good Food tested a range of vitamin B12 supplements to help you find the best option for energy, nerve function and overall health, especially for plant-based diets
Vitamin B12 is an essential nutrient that's vital for energy production, red blood cell formation, nerve function and DNA synthesis. While many get enough from a balanced diet, certain groups of people may need supplementation, including those following plant-based diets, individuals over 50 or people with specific medical conditions. Deficiency symptoms can include fatigue, mood changes, memory issues and, in severe cases, anaemia or nerve damage. Vitamin B12 supplements come in various forms, such as tablets, capsules, sprays and gummies, to suit different preferences. Key considerations include the type of B12, dietary compatibility, cost and additional nutrients. Options range from budget-friendly tablets to convenient on-the-go sprays, ensuring there’s a supplement for every need. We’ve tried and tested effective and reliable vitamin B12 supplements, evaluating their format, absorption, value and suitability for diverse dietary requirements. By choosing a supplement that aligns with your needs, you can support your body’s vital functions and maintain optimal health. Best vitamin B12 supplements at a glance JUMP TO REVIEWS Capsules Best high-strength vitamin B12: Dr Vegan Vitamin B12, £9.99 Best vitamin B12 capsule for vegans: Viridian High Potency B12 capsules, £13.30 Runner-up vitamin B12 capsule for vegans: Wild Nutrition Food Grown Vitamin B12 Plus, £15 Best tasteless vitamin B12 capsule: Zooki Vitamin B12 capsules, £39.99 Tablets Best vitamin B12 supplement: ZipVit vitamin B12 1000mcg, £7.49 Best value vitamin B12: Vitabright Dual Active B12 1000mcg, £5.99 Best budget vitamin B12: Holland & Barrett Slow-Release Vitamin B12 1000mcg, £16.49 Liquids Best overall vitamin B12: Viridian – Liquid B12, £18.65 Best vitamin B12 for on the move: Zooki – Vitamin B12 Strawberry, £49.99 Oral Sprays Best vitamin B12 for digestive issues: BetterYou Boost 1200mcg B12 Daily Oral Spray, £8.53 Jump to section: Best vitamin B12 supplements to buy in 2026 Why do we need vitamin B12? How much vitamin B12 do I need? What should I look for on the label? How to use vitamin B12 supplements safely? Who might benefit from using a vitamin B12 supplement? Who shouldn't take vitamin B12 supplements? Is it possible to take too much vitamin B12? How to choose a vitamin B12 supplement What we looked for in vitamin B12 supplements All vitamin B12 supplements were assessed against the same set of criteria, with detailed notes recorded during the process. We included products from a range of manufacturers in different formats – tablets, capsules, gummies and sprays – and at a variety of price points to reflect the options available. We focused on the following areas: Taste and texture: for gummies and sprays, we noted whether the flavour was pleasant and the texture easy to consume Form of vitamin B12: we checked whether the B12 was provided in an effective form, such as methylcobalamin or cyanocobalamin, and if it was combined with other nutrients that might support its function Nutrient profile: each product was examined for the amount of vitamin B12 per daily dose and how this compared with the Nutrient Reference Value (NRV) Additives: ingredient lists were reviewed for bulking agents, preservatives, artificial sweeteners or colourings, with simpler formulations highlighted Dietary requirements: we checked whether products were suitable for vegetarians, vegans or those following gluten-free diets Value for money: cost per daily dose was compared across products, weighing price against dosage, formulation and overall quality Why you can trust Good Food reviews Our review of vitamin B12 supplements was created with input from a qualified nutritionist, who guided us on the most effective forms of B12, such as methylcobalamin and cyanocobalamin, and how they’re best absorbed by the body. We also considered whether products included other nutrients, like folate, that can support B12’s role in energy and overall health. Practical details were just as important: our testers noted how easy the supplements were to take day to day, whether that was a spray, capsule, tablet or gummy and if the cost felt reasonable for the strength and quality provided. As with all Good Food reviews, results weren’t shared with manufacturers or retailers before publication and no payment was accepted in exchange for positive coverage. That means the advice you’ll find here is independent, expert-informed and designed to help you choose a supplement that works for you. Best vitamin B12 supplements to buy in 2026 Vitamin B12 capsules Dr Vegan vitamin B12 Available from Dr Vegan (£9.99) Best high-strength vitamin B12 Star rating: 5/5 These tiny capsules make daily B12 supplementation simple. There’s a faint bitter smell, but no flavour once swallowed. The compostable pouch is easy to open and reseal. Each capsule contains a high-strength dose of methylcobalamin – the most bioavailable form of B12 – to support energy and absorption. Developed by nutritionists, the vegan and allergen-free formula offers strong quality and value at around 33p per day. Available from: Dr Vegan (£9.99) Viridian High Potency B12 Capsules Available from Viridian (£13.30) Best vitamin B12 capsule for vegans Star rating: 4.5/5 With active forms of vitamin B12 in a base of spirulina, alfalfa and bilberry, our testers found these small capsules easy to swallow with no taste or smell. Well suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives. Available from: Viridian (£13.30) Wild Nutrition Food Grown Vitamin B12 Plus Available from Amazon (£15), Content Beauty (£18) Runner-up vitamin B12 capsule for vegans Star rating: 4.5/5 This naturally derived food grown vitamin B12 is combined with beetroot powder to enhance its effects. This company prides itself on the use of ingredients from ethical sources. Available from: Amazon (£17.50) Content Beauty (£18) Zooki Vitamin B12 Capsules 2500mcg Available from Bodykind (£39.99) Best tasteless vitamin B12 capsule Star rating: 4/5 These easy to swallow capsules had no after-taste, supplied vitamin B12 as methylcobalamin, and in a liposomal form that the manufacturer claims enhance absorption. Available from: Bodykind (£39.99) Vitamin B12 tablets ZipVit vitamin B12 1000mcg Available from ZipVit (£7.49), Amazon (£7.49) Best vitamin B12 supplement Star rating: 5/5 This high-strength formula provides 1100mg of methylcobalamin, a natural form of B12, all for a a very reasonable price. If you're looking to increase your intake but you have a tight budget, this would be a good option. Available from: ZipVit (£7.49) Amazon (£7.49) Vitabright Dual Active B12 1000mcg Available from Amazon (£5.99), Vitabright (£12.99) Best value vitamin B12 Star rating: 4/5 Combining the two natural and active forms of vitamin B12, these small tablets are easy to swallow and free from added colours, flavours and preservatives. With a 100% money back guarantee, you can try the product to ensure you see the benefits. Available from: Amazon (£5.99) Vitabright (£12.99) Holland & Barrett Slow-Release Vitamin B12 1000mcg Available from Holland & Barrett (£16.49) Best budget vitamin B12 Star rating: 3.5/5 One of the most cost effective of the products we sampled. This product provides time-released vitamin B12, as cyanocobalamin. The tablets are small and easy to swallow. Available from: Holland & Barrett (£16.49) Vitamin B12 liquids Viridian Liquid B12 50ml Available from Viridian (£18.65), Bodykind (£14.92) Best overall vitamin B12 Star rating: 4.5/5 The natural orange flavour makes this product pleasant to take either directly under the tongue or in a cold drink. The vegan formulation includes two active forms of vitamin B12 in a glycerine base to ease absorption. Our testers rated this ethical brand highly and liked the 100% money back guarantee that allows you to try the product, and others in the range. Available from: Viridian (£18.65) Bodykind (£14.92) Zooki B12 Strawberry (sachets) Available from Victoria Health (£24.99 for two week supply), Zooki (£49.99 for one month supply) Best vitamin B12 for on the move Star rating: 3.5/5 Supplied in a portable sachet, the contents of which can be consumed in a multitude of ways, making this a convenient alternative to tablets or capsules. Our testers were divided on the taste with some preferring to add to a drink or food, rather than taking directly. Available from: Victoria Health (£24.99 for two week supply) Zooki (£49.99 for one month supply) Vitamin B12 oral sprays BetterYou Boost 1200mcg B12 Daily Oral Spray Available from BetterYou (£9.99), Amazon (£8.53), Victoria Health (£12.45) Best vitamin B12 for digestive issues Star rating: 4.5/5 Designed to bypass the digestive system, just four sprays into the inner cheek delivers 1200mcg of vitamin B12 to the bloodstream. Our testers loved the taste and flavour of the product, and found the four recommended sprays conveniently supported dividing the dose through the day. Available from: BetterYou (£9.99) Amazon (£8.53) Victoria Health (£12.45) Why do we need vitamin B12? Vitamin B12 is a water-soluble vitamin that is important for proper red blood cell formation, for nerve function and DNA synthesis. A deficiency may lead to anaemia, neurological problems, low mood and depression, as well as confusion. How much vitamin B12 do I need? The NHS website advises that adults (aged 19-64 years) need about 1.5mcg per day. If you eat plenty of meat, fish and dairy foods its likely you’ll get plenty from your diet. However, certain groups of people may need to consider a supplement. Most supplements provide significantly more than the daily amount suggested by the NHS – this is because vitamin B12 is water-soluble and, as such, poorly absorbed by the body. Some studies estimate that absorption may be as low as 1.3% from a 1000mcg dose, which is why you are likely to see supplements offering high doses. What should I look for on the label? Vitamin B12 comes in several forms: Cyanocobalamin Adenosylcobalamin Methylcobalamin The natural forms of B12, that are identical to the forms found in our bodies and food, are adenosylcobalamin and methylcobalamin, and these are the active forms. While cyanocobalamin is a synthetic form and used in food fortification and some supplements. Although studies suggest all three forms are well absorbed, better retention appears to be achieved with the natural forms of vitamin B12. This means if you are addressing a B12 deficiency, check product labels for vitamin B12 in the form of methylcobalamin or adenosylcobalamin. On product labels you will see the dose presented as a percentage of the nutrient reference value (NRV). The NRV is a guidance level set by the European Union and is used for the purposes of food (and supplement) labelling – the figure set for vitamin B12 is 2.5mcg. How to use vitamin B12 supplements safely Unless you follow a restricted diet or are vegan it is likely that you’ll be eating vitamin B12-rich foods, but the issue may be how well you absorb and utilise it. This is where supplementation may help. Vitamin B12 is generally well tolerated and safe for most people, however, as with any supplement regime, if you have concerns or questions regarding the dose you should take, check with your GP first. Who might benefit from using a vitamin B12 supplement? Those unable to enjoy a varied and balanced diet or have a compromised digestive system – for example, if you have a diagnosed medical condition such as coeliac disease, Crohn's disease or you are elderly. Strict vegans who do not include two to three servings of fortified foods in their daily diet – for those following a largely plant-based diet, foods that are fortified with vitamin B12, such as nutritional yeast, plant milks, spreads and breakfast cereals, make valuable additions to your diet. If you are pregnant and are concerned that you may be at risk of low levels, refer to your GP, because low levels may increase your baby’s risk of a neural defect. Those on certain prescribed medications, such as the long-term use of antacids and metformin, may be at risk of lower levels of B12 and should seek advice from their GP. Who shouldn’t take vitamin B12 supplements? Those with a sensitivity or allergy to vitamin B12, cobalt or any other ingredients. If you are taking certain prescribed medication or chemotherapy, check with your GP or pharmacist to ensure this supplement is appropriate for you. Is it possible to take too much vitamin B12? Vitamin B12 is generally considered safe and the body will excrete excess amounts through the urine. However, only very small amounts are needed and, although there’s limited evidence to suggest what effects high doses may have, you should avoid taking too much as this may be harmful. However, taking 2mg (2000mcg) or less each day is unlikely to do any harm. How to choose a vitamin B12 supplement Source wisely – buy from a reputable company Check the product delivers an effective dose (you can check recommended daily intake – also known as NRV – together with the safe upper level guidance for most nutrients here Check the product carries a batch number and expiry date Choose a formulation suitable for your age and gender Take only as directed on the label Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best vitamin C supplements Best joints supplements Best biotin supplements Best multivitamins Related content What is vitamin B12 good for? Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
The best joints supplements 2026 – treat stiffness and joint pain
We looked at a sample of the leading joint care supplements to find which product might suit you best
Joint health is essential for maintaining mobility and independence, but issues like stiffness and discomfort often increase with age as the body’s ability to regenerate joint-supporting tissues naturally declines. Joint problems are not limited to older adults; athletes and those who are physically active may also experience strain or injuries that impact their quality of life. Knowing what to eat for joint health can play a key role in supporting your joints, helping to reduce inflammation and keep them working smoothly. Key nutrients and compounds are vital for supporting the structure and function of joints. Supplements can help maintain healthy cartilage, ligaments, tendons and the fluid that cushions our joints. Vitamins C, D and K, along with minerals like calcium, magnesium and silicon, are essential for bone and tissue health, while protein supports the building and repair of connective tissue. Sponsored by Nature's Zest Premium joint support you can trust with Natures Zest Strong, flexible joints are the foundation of staying active and enjoying daily life. At Natures Zest, you'll find premium supplements that combine key nutrients with rigorous third-party testing, helping you to look after your joints with confidence – from just 33p per day. Glucosamine & Chondroitin Complex: a max-strength formula with MSM to support cartilage, cushion joints and promote mobility from 63p per day. <a href="https://www.awin1.com/cread.php?awinmid=102967&awinaffid=489797&campaign=Joint+BBC&clickref=NaturesZestXGFJoints010226&ued=https%3A%2F%2Fnatureszestnutrition.com%2Fproducts%2Fjointcalm-vegan-glucosamine-supplement-with-turmeric-msm-vitamin-c-supports-joint-bone-flexibility-immunity-120-capsules%3F_pos%3D1%26_psq%3Djointcalm%26_ss%3De%26_v%3D1.0" target="_blank" rel="sponsored noopener noreferrer">JointCalm Vegan Glucosamine: plant-based joint care enriched with turmeric, MSM and vitamin C to aid flexibility, bone health and immunity from 33p per day. Turmeric & Ginger Gummies: tasty orange gummies combining turmeric and ginger for natural joint comfort, plus immune and digestive support, from 52p per day. Take the step toward lasting mobility and discover more at Natures Zest. For those dealing with joint discomfort, botanical ingredients such as curcumin (turmeric) and ginger are popular for their anti-inflammatory properties. Whether your goal is to preserve flexibility, support recovery or ease discomfort, the right supplement can make a significant difference. We’ve tested a range of joint supplements, offering insights into their ingredients, benefits and suitability for various needs. Read on to discover the top options to help you stay active and support your joint health, and find out more about healthy joints. Best joint health supplements at a glance JUMP TO REVIEWS Wild Nutrition Bone & Muscle support, £36.50 Together Health Joint Aid, £10.99 Cytoplan Glucosamine Complex, £18.99 WeightWorld Glucosamine & Chondroitin, £19.49 PuroLabs Glucosamine Complex, £29.99 Vitabright Glucosamine Chondroitin MSM+, £18.99 BioCare Glucosamine MSM Chondroitin, £25.49 Vitabiotics Ultra Glucosamine & Chondroitin, £16.30 Healthspan Optiflex Glucosamine HCL 1325mg with vitamin C, £26.99 Jump to section: Best joint health supplements to buy in 2026 What are the best nutrients for healthy joints? How to choose a good joint health supplement How to take a joint health supplement How we tested healthy joints supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers at a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: Is the consuming experience pleasant? Nutrient profile: How much of each nutrient per daily dose? How does this compare to the nutrient reference value (NRV), where relevant? Additives: Does the supplement contain additives, for example preservatives, artificial sweeteners or colourings? Dietary requirements: Does the product meet any specific dietary needs – is it vegetarian, vegan, allergen-free? Value for money: How does it compare to other products on a cost-per-day basis? Why you can trust Good Food reviews Every healthy joints supplement in this guide was tested by a qualified nutritionist with experience assessing nutritional products. Each was reviewed for formulation, dosage, ease of use and value for money, with a close look at ingredients linked to joint health such as glucosamine, chondroitin and turmeric. We also assessed the overall taking experience, noting the taste and texture of each supplement, how easy capsules or tablets were to swallow and whether the number required each day felt realistic to keep up with. Our nutritionist also considered how these supplements might support mobility and comfort as part of everyday life, offering insight into which options are most practical and effective. As with all Good Food reviews, findings weren’t shared with manufacturers or retailers before publication and no payment was accepted in return for positive coverage. The result is independent, expert-led advice you can feel confident relying on. Best joint health supplements to buy in 2026 Wild Nutrition Bone & Muscle support Available from Planet Organic (£36.50), Bodykind (£36.50), Wild Nutrition (£36.50) Best all-rounder Price per 3 capsules: 93p Score: 4/5 This food-grown multi-nutrient complex supplies key nutrients like vitamins C, D and K as well as calcium, magnesium and silicon to support bones, muscles, teeth and gums. The product also includes Boswellia extract (100mg) for its anti-inflammatory properties and protective plant compounds (bioflavonoids). Our tester found the capsules easy to swallow but chose to take the recommended three capsules in divided doses with each meal. Suitable for vegetarians and allergen free. Available from: Planet Organic (£36.50) Bodykind (£36.50) Wild Nutrition (£36.50) Together Health Joint Aid Available from Superdrug (£8.79), Together Health (£10.99), Re:gn (£10.99) Best anti-inflammatory Price per capsule: 37p Score: 4/5 This natural formula uses a mix of botanicals to help maintain joint flexibility and comfort. With no artificial additives or unnecessary processing aids, this product uses high levels of 200mg curcuminoids (with piperine to enhance absorption) as well as 230mg Boswellic acid. Our tester found the one-per-day capsule easy to fit into her routine. Suitable for vegans, coeliacs and allergen free. Available from: Superdrug (£8.79) Together Health (£10.99) Re:gn (£10.99) Cytoplan Glucosamine Complex Available from Cytoplan (£18.99) Runner up Price per 2 capsules: 49p Score: 4/5 This glucosamine complex (two capsules) combines 600mg glucosamine hydrochloride along with MSM (400mg) and anti-inflammatory botanicals including 50mg turmeric (95% curcuminoids) and 50mg Boswellia extract (65% Boswellic acids). Two capsules can be taken every eight hours, reducing to two per day as a maintenance dose. Our tester noted a spicy smell on opening the pot but found the capsules easy to swallow, with no aftertaste. Available from: Cytoplan (£18.99) WeightWorld Glucosamine & Chondroitin Available from Amazon (£17.54), WeightWorld (£19.49) Best combination Price per 2 capsules: 18p Score: 4/5 Our tester found two of these neutral tasting capsules easy to fit into her day. This comprehensive formulation provides Glucosamine (595mg) and Chondroitin (180mg) along-with other supportive ingredients like MSM (200mg), vitamin C (50mg) and hyaluronic acid (60mg). This product offers value for money along with a 100% money back guarantee. Not suitable for vegetarians. Available from: Amazon (£17.54) WeightWorld (£19.49) Vitabright Glucosamine Chondroitin MSM+ Available from Amazon (£16.99), Vitabright (£18.99) Runner up Price per 2 capsules: 21p Score: 4/5 Produced to good manufacturing standards (GMP) this glucosamine complex includes 651mg of glucosamine from a well-absorbed source (glucosamine sulphate 2KCL), with additional joint support including chondroitin (135mg), MSM (50mg), vitamin C (105mg) as well as anti-inflammatory ingredients, including rosehip. This product offers value for money along-with a 100 per cent money-back guarantee. Not suitable for vegetarians or those with a shellfish allergy. Available from: Amazon (£16.99) Vitabright (£18.99) BioCare Glucosamine MSM Chondroitin Available from Bodykind (£25.49), BioCare (£25.49) Best Tablet Price per 2 tablets: 56p Score: 4/5 This high potency complex combines Glucosamine hydrochloride (1000mg) and Chondroitin (200mg), which are natural structural components of connective tissue, with MSM (1000mg) for collagen production. Although, our tester found the tablets large and difficult to swallow. Not suitable for vegetarians or those with a shellfish allergy. Available from: Bodykind (£25.49) BioCare (£25.49) Vitabiotics Ultra Glucosamine & Chondroitin Available from Amazon (£15.10), Vitabiotics (£16.30) Runner up Price per 2 tablets: 54p Score: 4/5 Two tablets per day provide an easy to absorb form of glucosamine (glucosamine sulphate 2KCL) at 800mg along-with 800mg of chondroitin sulphate. Our tester found these tablets easy to take. Not suitable for vegetarians or those with fish or shellfish allergy. Available from: Amazon (£15.10) Vitabiotics (£16.30) PuroLabs Glucosamine Complex Available from Purolabs (£23.99) Best clean label Price per 2 capsules: 67p Score: 4/5 Produced to GMP standards and with no synthetic additives, this natural product supplies a combination of glucosamine sulphate (532mg) with vitamin C (300mg) and chondroitin (200mg). Our tester found the two capsules per day easy to swallow but commented on the slight smell. Not suitable for vegetarians or those with shellfish allergy. Available from: Purolabs (£23.99) Optiflex Glucosamine HCL 1325mg with vitamin C Available from Healthspan (£26.99), Amazon (£17.09) Best budget joint supplement Price per tablet: 12p Score: 4/5 Delivering 1100mg of plant-sourced glucosamine per one-a-day tablet with vitamin C (20mg) to support cartilage and collagen formation. This was the best value product in our trial. Our tester found the tablet large, but not too difficult to swallow. Available from: Healthspan (£26.99) Amazon (£17.09) What are the best nutrients for healthy joints? Ideally, aim to eat a healthy, nutrient-dense diet that includes protein, vitamins and minerals – including vitamin C, which is important for the collagen that supports cartilage, plus vitamins D and K needed for bone and muscle health. Minerals, like calcium, magnesium and silicon support bone health and – in the case of silicon – support collagen production in the joints, too. How to choose a good joint health supplement Key ingredients for a joint care supplement include the nutrients needed to maintain healthy cartilage, tendons and ligaments as well as substances that, although naturally synthesised by the body, may be supplemented to improve tissue recovery and maintenance. Some products may also include botanicals for their anti-inflammatory effects. In addition to the nutrients for healthy joints, here are some of the additional ingredients to look for in a joint care supplement: Glucosamine - naturally synthesised by the body but rarely found in natural food sources, glucosamine provides the raw material for the building blocks of the cartilage tissue that surrounds joints. Chondroitin – another component of cartilage that attracts water to the tissue giving the joint ‘bounce’ and providing a degree of resistance. Hyaluronic acid – this compound works by lubricating the connective tissue and acting as a shock absorber for the joint, helping to minimise damage. MSM (methyl sulfonyl methane) – this sulphur compound, found in dairy foods, eggs and legumes, is important for the production of structural components, like collagen. Botanicals - Boswellia serrata, curcumin (turmeric), rosehip powder and ginger are often added to formulations for their anti-inflammatory effects. If you already take a multivitamin and mineral, check the levels of nutrients you are taking to ensure you are not doubling up. If you have a seafood or fish allergy or are vegetarian or vegan, check labels carefully because many joint care supplements may contain animal or fish derivatives. How to take a joint health supplement Joint supplements may be taken at any time of day, although some manufacturers recommend taking them with a meal to minimise stomach upset. Remember to also keep active aiming for 30 minutes of gentle, mobilising exercise on most days while also listening to your body and taking time out to rest your joints when you need to. If you are pregnant, breastfeeding, have a diagnosed health condition or are on prescribed medication check with your GP prior to supplementation. Related content What to eat for healthy joints Top diet tips to help ease arthritis Collagen supplements: do they work? Healthy diet tips for ageing well Recipes for healthy bones More health-focused reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best supplements for perimenopause Best menopause supplements Best multivitamin Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in personalised nutrition and nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Best iron supplements 2026 – tried and tested
We looked at a sample of the leading iron supplements – from sprays to gummies, capsules to tablets – to find which product might suit you best
Iron is a vital mineral that plays a central role in several key bodily functions, including the transport of oxygen in the blood, energy production, and supporting the immune system. Ensuring that iron levels remain within a healthy range is essential, as a deficiency can result in symptoms such as tiredness, a pale complexion, reduced resistance to infections, and, in more severe cases, iron-deficiency anaemia. Most people can meet their iron requirements through a balanced diet that includes iron-rich foods. Sources such as red meat (up to 70g per day), liver and plant-based options like lentils, kidney beans, kale and spinach are all valuable contributors. However, some groups – including menstruating women, pregnant people and those with restricted diets – may find it more challenging to maintain adequate iron levels and could benefit from supplementation. To help you find the most suitable option, a range of iron supplements has been tested, covering tablets, capsules, liquids, sprays and gummies. Each format has its own advantages, whether you are looking for convenience, gentleness on the stomach, or suitability for specific dietary needs. Read on to discover which iron supplements performed best, how to use them safely, and who might benefit from including an iron supplement in their daily routine. For more on iron, read on for how to use iron supplements safely, who might benefit from an iron supplement and how to choose an iron supplement below. Find out more about a high-iron diet. Best iron supplements at a glance JUMP TO REVIEWS Best iron tablets: Best iron supplement overall: Vitabright Gentle Iron Bisglycinate 28mg, £12.99 Best iron supplement for vegans: JS Health Iron+, £16.99 Best iron capsules: Best value iron supplement: Holland & Barrett Gentle Iron 20mg, £9.49 Best capsule iron supplement: Iron Zooki capsules, £19.49 Best iron supplement for gentle support: Dr Vegan Iron + Vitamin C, £8.99 Best high-strength iron supplement: ESN Iron + Vitamin C, £17.99 Best iron liquid: Best liquid iron supplement: California Gold Liquid Iron, £9.95 Best iron supplement for vegetarians: Floradix liquid iron & vitamin formula, £15.75 Best iron supplement for convenience: Zooki Iron sachets, £29.99 Best iron sprays: Best iron supplement for digestive issues: BetterYou Iron 10mg Oral Spray, £9.40 Best iron gummies: Best chewable iron supplement: Novomins iron gummies, £19.99 Jump to section: Best iron supplements to buy in 2026 Why do we need iron? How much iron do I need? What should I look for on the label? How to use iron supplements safely Who might benefit from an iron supplement? Who shouldn't take iron supplements? Is it possible to take too much iron? How to choose an iron supplement Why you can trust Good Food reviews Every iron supplement featured here was tested by a qualified nutritionist with first-hand experience of assessing nutritional products. Each supplement was assessed for dosage, formulation, ease of taking, taste and value for money, alongside whether it met specific dietary needs such as vegan or being free from allergens. Our nutritionist also considered how well each product supports iron intake in the context of a balanced diet, drawing on clinical knowledge to highlight safety and effectiveness. As with all Good Food reviews, we don’t share results with manufacturers or retailers before publication, and we never accept payment for positive coverage. That means the recommendations you see here are based purely on expert testing and independent judgment. What we looked for in iron supplements All iron supplements were tested against the same rigorous criteria to make results fair and comparable. Each product was tried and evaluated using our trusted matrix format, with detailed notes recorded during testing. We included a wide selection of formats – from tablets and capsules to gummies, liquids and sprays – and chose products at different price points to reflect a range of budgets. Here’s what we looked at: Taste and flavour: For products with a flavour (such as liquids, sprays or gummies), we noted whether they were pleasant and easy to take day to day. Form of iron: We checked which form of iron was used – for example, ferrous bisglycinate or ferrous fumarate – and considered whether it was likely to be well absorbed and less prone to causing side effects like stomach upset. We also noted if the supplement included other nutrients, such as vitamin C, that can aid absorption. Nutrient profile: We assessed the amount of iron provided per daily dose and compared it with the nutrient reference value (NRV), noting where supplements offered significantly more or less than recommended. Additives: We examined the ingredient lists for extras such as preservatives, artificial sweeteners or colourings, highlighting products that kept things simple. Dietary requirements: Suitability for specific diets was factored in, including whether a supplement was vegan, vegetarian or free from common allergens. Value for money: Finally, we compared each supplement on a cost-per-day basis, weighing up price against dosage, formulation and overall quality. Best iron supplements to buy in 2026 Best iron tablets Vitabright Gentle Iron Bisglycinate 28mg Available from Amazon (£7.99), Vitabright (£12.99) Best iron supplement overall Price per day: 8p Star rating: 4.5/5 Providing 200 per cent of your NRV from the suggested two tablets a day, this product offers the flexibility to reduce the dose as and when needed. Iron is provided in an easy to absorb form. Our testers found this product easy to take, gentle on the stomach and excellent value for money. Available from: Amazon (£8.99) Vitabright (£12.99) Dr Vegan Iron + Vitamin C Available from Dr Vegan (£8.99) Best gentle support iron Price per day: 30p Star rating: 4.5/5 Packing 100 per cent of your daily iron needs in a single tablet, this supplement combines iron with vitamin C for maximum absorption. Easy to swallow, gentle on the stomach and excellent value, it’s a standout choice for anyone looking for a hassle-free, vegan-friendly boost. Available from: Dr Vegan (£8.99) ESN Iron + Vitamin C Available from ESN (£17.99) Best high-strength iron supplement Price per day: 20p Star rating: 4.5/5 This supplement delivers a quality dose of iron paired with vitamin C to maximise absorption. This combined product is designed to be more effective at supporting iron levels, though it comes at a premium compared with other options. Ideal for anyone looking for a robust daily iron boost. Available from: ESN (£17.99) JS Health Iron+ Available from JSHealth (£16.99) Best iron supplement for vegans Price per day: 57p Star rating: 4/5 With iron levels exceeding the NRV (171%), B vitamins including folate, as well as vitamin C this is a good all-rounder. The easy-to-absorb form of iron is gentle on the digestive system and the additional nutrients help support energy levels and enhance iron absorption. However, testers reported the smell of the product ‘a little off-putting’. Available from: JSHealth (£16.99) Best iron capsules Holland & Barrett Gentle Iron 20mg Available from Holland & Barrett (£9.49) Best value iron supplement Price per day: 10p Star rating: 4.5/5 One of the most cost-effective of the products we sampled. This product provides iron at levels exceeding the NRV (143%) and in an easy to absorb form that is gentle on the stomach. Available from: Holland & Barrett (£9.49) Iron Zooki capsules Available from Healf (£17.54), Bodykind (£19.99) Best capsule iron supplement Price per day: 59p Star rating: 3.5/5 These easy-to-swallow capsules had no aftertaste, supplied iron in excess of the NRV (143%), delivered in a liposomal form that the manufacturers claim enhances absorption. Available from: Healf (£17.54) Bodykind (£19.99) Best iron liquid California Gold Liquid Iron Available from iHerb (£9.95) Best liquid iron supplement Price per day: 52p Star rating: 4/5 Our testers liked the taste of this liquid iron and found the 1 teaspoon a day easy to fit into their day. Suitable for vegans, the product contains no additives or preservatives. It supplies an easy-to-absorb form of iron and was more palatable than some of the other liquid products we trialled. Available from: iHerb (£9.95) Floradix Liquid Iron & Vitamin Formula (250ml) Available from Holland & Barrett (£15.49), Superdrug (£15.50), Boots (£15.75) Best iron supplement for vegetarians Price per day: £1.32 Star rating: 3.5/5 With herbal extracts, this liquid iron is combined with B vitamins and vitamin C to provide an all-round energy tonic. Being a natural product, without preservatives and additives, it must be refrigerated once opened and used within the specified time. Our testers liked the aromatic smell but were less keen on the taste and flavour. Available from: Holland & Barrett (£15.49 Superdrug (£14.99) Boots (£7.87) Zooki Iron sachets Available from Boots (£29.99) Best iron supplement for convenience Price per day: £2.15 Star rating: 3.5/5 Supplied in a portable sachet – the contents of which can be consumed in a multitude of ways – our testers found this a convenient alternative to tablets or capsules. With vitamin C included in the formulation, iron absorption may be enhanced. Our testers were divided on taste concluding that if intense fruity, sweet flavours are to your liking this innovative form of supplementation may be for you. Available from: Boots (£29.99) Best iron sprays BetterYou Iron 10mg oral spray Available from Amazon (£9.40), Boots (£8.64), BetterYou (£11.99), Victoria Health (£14.95) Best iron supplement for digestive issues Price per day: 47p Star rating: 4/5 Designed to bypass the digestive system, just four sprays into the inner cheek delivers 10mg of iron (71% NRV) to the bloodstream. Our testers found the product convenient and portable but reported mixed views on the sweet taste and flavour. Available from: Amazon (£9.40) Boots (£5.40) BetterYou (£11.99) Victoria Health (£14.95) Best iron gummies Novomins – Iron Gummies Available from Amazon (£19.98), Novomins (£19.99) Best chewable iron supplement Price per day: 33p Star rating: 4/5 ‘Pleasant tasting, sweet flavour’ were comments made by our testers about this sugar-free product. Two gummies a day supply in excess of the NRV (143%) from a bio-available form of iron. While gummies are inevitably higher in additives, they are a useful alternative if you struggle to take tablets or capsules. Available from: Amazon (£19.98) Novomins (£19.99) Why do we need iron? Iron is important for making red blood cells, these cells carry oxygen around the body and help keep us energised. Iron is also needed for growth and development and for making hormones. Low levels of iron may lead to iron-deficiency anaemia, however, the majority of us should be able to get the iron we need from a varied, balanced diet. How much iron do I need? This depends on your age, gender, life stage, and any health or dietary issues you might have. The Nutrient Reference Value or NRV (average recommended daily amount) of iron is 14mg for women and girls of reproductive age, with lower levels (8.7mg) needed for men and post-menopausal women. What should I look for on the label? Make sure you’re checking the amount of ‘elemental iron’ on the product label – this figure represents the amount of iron on its own and not when it is combined with another ingredient. If you’ve been advised to take an iron supplement check with your GP or a pharmacist about the daily dose you should be taking, although 17mg or less per day is unlikely to cause harm. How to use iron supplements safely Speak to your GP or a registered dietician to assess your need for an iron supplement. This is important because signs of iron overload are very similar to those of low levels. Who might benefit from using an iron supplement? Those most at risk of low iron levels include menstruating women, mums-to-be, those with a gastric disease or on a limited diet as well as children who are growing rapidly. Who shouldn’t take iron supplements? There are a number of reasons why an iron supplement may be inappropriate these include, but are not limited to: If you have another type of anaemia that is not affected by iron Have a condition called haemochromatosis Have a condition that affects red blood cells such as sickle cell anaemia or thalassemia Have a stomach ulcer or irritable bowel disease Are having repeated blood transfusions Is it possible to take too much iron? Yes - very high doses can be fatal, especially for children so always keep iron supplements out of their reach – this is especially relevant for products that taste nice, such as gummies. How to choose an iron supplement Source wisely and buy from a reputable company. Choose a formulation suitable for your age and gender. Check the product delivers an effective dose - you can check recommended daily intake (NRV) together with the safe upper levels for most nutrients at hsis.org. Check the product carries a batch number and expiry date. Take only as directed on the label. More iron supplements tried and tested: Spatone Original - 3.5/5: Amazon (£14.99) Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best multivitamins Related content: How to get the most out of supplements Do supplements work? What supplements should I take? Five nutrients every woman needs Iron-rich recipes How much red meat should I eat? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. Kerry Torrens Registered Nutritionist