The best brain supplements 2026 – tried and tested
From focus to memory support, these brain supplements feature ingredients that have been studied for their role in cognitive health.
Brain supplements are everywhere, often promising sharper focus and better memory, but it can be difficult to separate marketing claims from products supported by credible evidence. While research into many ingredients is still evolving and long-term cognitive benefits remain unclear, some supplements contain compounds that have been studied for their role in supporting brain health. Understanding what’s inside each formula, how ingredients are used and what the research actually suggests can help make navigating the shelves a little easier. In this guide, we’ve reviewed brain supplements that feature well-researched ingredients and transparent formulations. Read on to discover the best brain supplements, with options suited to a range of health goals and lifestyles. We've also included information on what ingredients you should look for and what you can expect from a brain supplement. Visit our review section to find more health-related reviews, including the best protein bars, best vegan protein powders and best meal prep containers. Next, read which supplements should I take? Best brain supplements at a glance JUMP TO REVIEWS Best overall brain supplement: BrainMD Brain and Memory Power Boost, £53.09 Best brain supplement for focus support: NOW Foods Brain Elevate Veg Capsules, £26.66 Best brain supplement for memory support: Vitabiotics Neuromind Plus Tablets, £18.95 Best cognitive performance blend: Form Nutrition Edge Capsules Cognitive Enhancer, £19 Best nootropic complex: Codeage Brain Focus Vitamins Plus, £41.56 Best traditional brain formula: Natures Best Refreshall Supplement with Ginkgo, £15.30 Best budget brain supplement: Nutrition Geeks Lions Mane Focus Plus, £9.99 Best brain supplement for mental support: Holland and Barrett Tribiotic Mind Balance Capsules, £31.99 Best ginkgo biloba supplement: Purolabs Ginkgo Biloba, £23.99 Best botanical brain supplement: New Nordic Clear Brain Tablets, £26.99 Best high-strength ginkgo extract: British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend, £10.39 How we tested brain supplements To compile our list of the best brain supplements, we combined expert nutrition insight with hands-on product testing. Nutritionist Kerry Torrens helped shape the review process, advising on the current evidence for commonly used nootropic ingredients and their relevance for memory, focus, alertness and overall cognitive performance. All supplements were assessed using the same framework. We reviewed capsules and tablets only, excluding powders, drinks and gummies, to allow for a fair comparison across products. Each supplement was taken in line with the manufacturer’s recommended dosage and findings were recorded using our established testing criteria. The Good Health by Good Food team tested a broad range of brain supplements, including single-ingredient products such as Ginkgo biloba and Lion’s Mane, as well as more complex multi-nutrient formulations. Products were selected to reflect different budgets, dietary preferences and cognitive goals. The key areas we assessed were: Ingredient relevance: whether the active ingredients are supported by credible evidence for cognitive health Formulation and transparency: clear labelling, sensible combinations and appropriate dosages Ease of use: tablet or capsule size and how easily the supplement can be incorporated into daily life Dietary suitability: including vegetarian or vegan status and the absence of unnecessary additives Intended benefit: how well the formulation aligns with specific goals such as helping to support focus, memory or mental balance Value for money: comparison with similar products based on price and formulation quality JUMP TO: Best brain supplements to buy in 2026 What are brain supplements and how do they work? What form of brain supplements should I take? Do brain supplements actually improve memory and focus? Are brain supplements safe and what ingredients should you look for? Best brain supplements to buy in 2026 BrainMD Brain and Memory Power Boost Available from Healf (£53.09) Best overall brain supplement Star rating: 5/5 This four-capsule daily formula combines several well-studied compounds that support different aspects of brain function. Phosphatidylserine helps maintain brain cell membranes, while acetyl-L-carnitine supports cellular energy production in neurons. Alpha-lipoic acid and N-acetylcysteine provide antioxidant support, and ginkgo biloba is commonly used in cognitive supplements to support healthy blood flow to the brain. Huperzine A helps maintain acetylcholine levels, a neurotransmitter involved in memory and learning. Rather than focusing on basic nutrients such as B vitamins or omega-3 fats, the formula centres on specialised nootropic compounds. The ingredient doses sit within commonly used supplemental ranges and the combination targets multiple cognitive pathways, making it one of the more complex formulas in this guide. This approach may appeal to those looking for a more advanced cognitive blend. Our tester liked the premium feel and the clearly detailed ingredient list. However, taking four capsules per day felt slightly excessive compared with simpler one-a-day options. At approximately £1.97 per daily serving, this is one of the more expensive supplements in the guide. The higher price reflects the multi-ingredient formula and standardised extracts used. The capsules are suitable for vegetarians too. Available from: Healf (£53.09) NOW Foods Brain Elevate Veg Capsules Available from iHerb (£26.66) Best brain supplement for focus support Star rating: 5/5 This flexible formula combines phosphatidylserine, which supports brain cell membrane structure, with choline (100mg per serving), a nutrient involved in normal cell function and neurotransmitter production. It also includes ginkgo biloba, commonly used in cognitive supplements to support blood flow to the brain and glutamine, an amino acid involved in normal protein metabolism. Compared with broader nootropic blends in the guide, this formula is more streamlined, focusing on a small number of targeted ingredients rather than a wide mix of vitamins and botanical extracts. The choline dose sits within the lower end of commonly used supplemental ranges, but works alongside phosphatidylserine and ginkgo to support several aspects of cognitive function. The option to take one or two capsules per day makes the formula adaptable depending on preference. Our tester appreciated the ability to adjust the dose and found the capsules easy to swallow. However, because the phosphatidylserine is derived from soy, it may not suit everyone. Cost ranges from approximately £0.22 to £0.44 per day, making it one of the better-value multi-ingredient blends in this category. The capsules are vegan and the product is labelled non-GMO. Available from iHerb (£26.66) Vitabiotics Neuromind Plus Available from Vitabiotics (£18.95) Best brain supplement for memory support Star rating: 4.5/5 This dual-pack supplement combines a fish oil capsule with a vitamin and botanical tablet. Each daily serving provides 300mg of DHA, meeting the 250mg intake associated with maintaining normal brain function. DHA has also been studied for its role in memory and cognitive performance. It also includes vitamins B6, B12 and folate, which contribute to normal psychological function and iodine, which contributes to normal cognitive function. Ginkgo biloba extract, often studied in relation to memory and circulation to the brain, is also included. Some specialist ingredients are included in supportive rather than high-strength amounts, making this more of a broad cognitive support formula than a concentrated herbal blend. Our tester liked the inclusion of DHA, although the 300mg dose is lower than many standalone omega-3 supplements. Taking three pills per day may also not appeal to everyone. At around £0.68 per serving, it offers good value for a formula combining omega-3 and B vitamins. It contains fish and soya, so it is not suitable for vegetarians or vegans. Available from: Vitabiotics (£18.95) Form Nutrition Edge Capsules Cognitive Enhancer Available from Form Nutrition (£19) Best cognitive performance blend Star rating: 4.5/5 This two-capsule blend combines bacopa (300mg), ginkgo biloba (120mg), phosphatidylserine (200mg) and alpha-GPC (300mg), which provides choline involved in neurotransmitter production and normal cell structure. The formula also includes B vitamins and iodine, which contribute to normal psychological and cognitive function. The doses broadly align with commonly used supplemental ranges for ingredients such as bacopa and ginkgo, making it one of the more targeted cognitive blends in the guide. Our tester liked the sustainable glass packaging and the competitive price for a multi-ingredient formula. However, it is simpler than some broader blends, with no omega-3s or additional botanicals. At around £0.63 per day, it represents good value within the blended supplement category. The capsules are suitable for vegans. Available from: Form Nutrition (£19) Codeage Brain Focus Vitamins Plus Available from iHerb (£41.56) Best nootropic complex Star rating: 4.5/5 Designed for teenagers, this one-capsule formula combines citicoline (250mg), a source of choline involved in neurotransmitter production, with magnesium (50mg) and B vitamins. Magnesium contributes to normal nervous system function, while vitamins B6 and B12 contribute to normal psychological function. The citicoline dose sits within commonly used supplemental ranges, while the vitamin and mineral levels are moderate compared with many adult blends. A small number of herbal ingredients are also included in supportive rather than high-strength amounts. Compared with adult-focused nootropic formulas in this guide, the ingredient list is simpler and more moderate in dosing, avoiding large stacks of stimulatory compounds or high-dose botanicals. Our tester liked the single daily capsule, which makes it easier to manage than multi-pill blends, although the price is higher than most adult formulas in the guide. At approximately £0.69 per day, it sits at the premium end of the category. The capsules are vegan and manufactured to cGMP standards. It is not suitable for children under 12. Available from: iHerb (£41.56) Natures Best Refreshall Supplement with Ginkgo Available from Natures Best (£15.30) Best traditional brain formula Star rating: 4.5/5 This two-tablet daily supplement blends ginkgo biloba extract (120mg) with sage (100mg), rosemary (100mg) and lemon balm (100mg). It also contains vitamin B1, which contributes to normal psychological function, vitamin B12 for normal nervous system function and iodine, which contributes to normal cognitive function. The formula reflects a traditional herbal approach, combining well-known plant extracts historically used to support memory and mental clarity alongside key nutrients, rather than relying on high-dose or complex nootropic compounds. This is straightforward to incorporate into a routine, particularly given the low daily cost. At approximately £0.25 per day, it is one of the most affordable options in this guide. It is suitable for vegans too. Available from: Natures Best (£15.30) Nutrition Geeks Lions Mane Focus Plus Available from Amazon (£8.99) Best budget brain supplement Star rating: 4/5 This formula centres on lion’s mane mushroom extract (4000mg equivalent), a mushroom commonly used in supplement blends linked to focus and cognitive support. It also includes vitamin B5, which contributes to normal mental performance and black pepper extract to aid absorption. Compared with the broader blends in this guide, the formula is simpler and more focused, relying on a single botanical rather than combining multiple nootropic ingredients. We appreciated the low price and straightforward approach, making it a good entry point for those curious about mushroom-based supplements without committing to a larger blend. At around 17p per day, it is one of the most affordable options in the guide. However, it does not include additional nutrients such as omega-3s or B vitamins found in some formulas. The capsules are vegan friendly. Available from: Amazon (£8.99) Holland and Barrett Tribiotic Mind Balance 60 Capsules Available from Holland and Barrett (£31.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/British-Supplements-CleaHolland-and-Barrett-Tribiotic-Mind-Balance-60-Capsules-n-Genuine-Ginkgo-Biloba-Extract-Uptake-Blend--12d04c8.png" width="1920" height="1080" alt="Holland and Barrett Tribiotic Mind Balance 60 Capsules on a white background next to a gold round Good Food rating badge" title="British Supplements CleaHolland and Barrett Tribiotic Mind Balance 60 Capsules n Genuine Ginkgo Biloba Extract Uptake Blend" /> Best brain supplement for mental support Star rating: 4/5 This supplement combines probiotics, ashwagandha extract and vitamin B12. Each two-capsule serving provides 3 billion CFU of probiotic cultures, 300mg of ashwagandha extract and 2.5µg of vitamin B12, which contributes to normal psychological function and the normal functioning of the nervous system. Probiotics are included to support the gut–brain connection. Research suggests that the balance of bacteria in the gut may influence mood, stress responses and aspects of cognitive wellbeing through communication between the digestive system and the nervous system. Including probiotics alongside nutrients such as vitamin B12 and adaptogenic herbs like ashwagandha aims to support both gut health and overall mental wellbeing. We found the two-capsule routine easy to maintain and it was gentle on the stomach. The formula leans more towards general wellbeing support rather than direct nutrient-based cognitive support. The cost works out at around £0.73 to £0.83 per day depending on promotions. The capsules are suitable for vegans. Available from: Holland and Barrett (£31.99) Purolabs Ginkgo Biloba Available from Amazon (£23.99) Best ginkgo biloba supplement Star rating: 4/5 This is a straightforward one-capsule daily ginkgo supplement designed for those who prefer a focused, single-herb option without added nutrients. Each capsule provides 120mg of concentrated ginkgo biloba extract, equivalent to around 6000mg of raw ginkgo leaf before extraction. The formula focuses purely on ginkgo extract without additional vitamins or herbal blends, which may appeal to those who prefer a simple, single-ingredient supplement. Our tester reported feeling slightly clearer mentally during the testing period, although it’s difficult to attribute this directly to the supplement. We liked the minimalist approach but at approximately £0.40 per day, it is priced similarly to or slightly higher than some other standalone ginkgo supplements. The capsules are vegan and manufactured in the UK. Amazon (£23.99) New Nordic Clear Brain Tablets Available from Holland and Barrett (£26.99) Best botanical brain supplement Star rating: 4/5 This one-tablet formula combines B vitamins with iodine and plant extracts such as green tea and pomegranate. Each tablet provides 1.4mg vitamin B6, 2.5mcg vitamin B12, 16mg niacin and 150mcg iodine, alongside botanical extracts including 100mg green tea extract and 50mg pomegranate extract. Vitamins B6, B12 and niacin contribute to normal psychological function and help reduce tiredness and fatigue, while iodine contributes to normal cognitive function. The plant extracts are included in moderate amounts, making this more of a balanced daily supplement than a high-strength botanical product. Our tester liked the convenience of a single daily tablet and found it easy to add to a morning routine. At around £0.33 per serving, it is positioned mid-range for price and is suitable for vegans, but contains walnuts, which may not suit some users. Available from: Holland and Barrett (£26.99) British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend Available from British Supplements (£10.39) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/British-Supplements-Clean-Genuine-Ginkgo-Biloba-Extract-Uptake-Blend--822cc21.png" width="1920" height="1080" alt="British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend on a white background next to a gold round Good Food rating badge" title="British Supplements Clean Genuine Ginkgo Biloba Extract Uptake Blend" /> Best high-strength ginkgo extract Star rating: 4/5 This single-ingredient supplement provides 248mg of standardised ginkgo biloba extract per capsule. Standardised means the active plant compounds are measured to ensure consistent levels in each batch. The formula also includes black pepper extract, which is often added to supplements because it contains piperine, a compound that may help improve the absorption of certain plant compounds. In this formulation, it is included to help support the uptake of ginkgo’s active components in the body. Our tester liked the transparency around extract strength but noted that it does not include additional vitamins or omega-3 fats, so it is best suited to those specifically looking for a standalone ginkgo supplement. At roughly £0.42 per day, it is priced moderately within the high-strength extract category. The capsules are suitable for vegans. Available from: British Supplements (£10.39) What are brain supplements and how do they work? Brain supplements, or nootropics as they’re commonly called, are marketed as brain cognition enhancers claiming to improve memory, alertness, mental clarity and even mood. They function through various mechanisms depending on their ingredients which may vary from nutrients, like the B complex of vitamins or omega-3 fatty acids, to herbal extracts, like Gingko biloba or Green tea extract, or a combination of these. Nutritionist Kerry Torrens says: “A product may be of benefit because it can boost blood flow to the brain (Ginkgo biloba), may reduce inflammation and nerve damage (Green tea extract), improves nerve messaging by preventing the breakdown of key brain chemicals (Huperzine A) or supports brain energy (Acetyl-l-carnitine). While some of these ingredients have promising support for their effects, others have limited evidence and there is need for more high-quality research.” What form of brain supplements should I take? Brain supplements are available as capsules, tablets, soft gels, gummies, powders, liquids or drinks. Dosage will vary dependent on the product, and its ingredients, so always check labels and keep to guideline amounts. The form of supplement you take may depend on the key ingredients you want and how the product meets your dietary and lifestyle needs. Do brain supplements actually improve memory and focus? Studies suggest there is some current evidence for benefits to memory with the supplementation of ingredients like ashwagandha, choline, curcumin, ginger, Lion’s Mane, phosphatidylserine and turmeric. There is, however, mixed results for carnitine, Gingko biloba, Huperzine A and vitamins D and E. Kerry added: “As such there is a need for more robust studies to assess both the long-term use of these supplements and to learn more about the key ingredients. Moreover, although some studies show limited potential for specific or early-stage dementia, there is no evidence, relevant to the general population or to support the prevention or control of dementia, in healthy adults who enjoy a balanced and varied diet.” Are brain supplements safe, and what ingredients should you look for? “If you’re on prescribed medication check with your prescribing clinician before supplementing,” says Kerry. “This is because some ingredients are known to interact with certain medications, for example, Ginkgo biloba with the blood thinning medication warfarin and green tea extract with digoxin, lisinopril and certain statins.” When adding a brain supplement to your regime, consider the other products you’re taking. This is important because it’s now common practice to take multiple products and as a result potentially double up on nutrients. With this in mind there is established evidence that when certain nutrients (including vitamins A and D as well as the mineral selenium) are consumed in excessive amounts, toxic levels may occur in the body and it can be surprising to learn just how easy it is to reach these levels. Enjoyed this feature? Now read: Ageing isn’t inevitable: ways to keep your brain sharp 15 foods to boost your brain health, memory and focus Lion’s Mane benefits Health benefits of green tea Ginkgo biloba benefits Read more health and wellbeing product reviews Best collagen supplements Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best vitamin C supplements Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Do you buy brain supplements? Leave a comment and tell us your favourite below.
8 signs and symptoms that you're not getting enough magnesium
How to spot if you’re not getting enough of this important mineral
Having low levels of magnesium is more common than you may realise, and can affect many areas of your health and wellbeing. If you’re plagued with poor sleep, tense muscles or low energy, magnesium could be a factor. Magnesium’s role in the body is an important one, affecting everything from energy production, blood sugar balance, weight management and even mood to the regulation of muscle contractions and blood pressure. It's perhaps no surprise that it’s the fourth-most abundant mineral in the body, and involved in more than 300 enzymatic reactions. Read on for the signs and symptoms of low magnesium levels, as well how to address a deficiency. Who is at risk of low magnesium levels? Most people with magnesium deficiency are undiagnosed. This is because magnesium levels in the blood don’t accurately reflect the amount in your cells. While any of us may develop magnesium deficiency, it’s more common in certain groups, including children and adolescents, older adults and post-menopausal women. Those with certain health conditions may also be at greater risk, including conditions that impact the efficiency of the gut, such as coeliac disease and inflammatory bowel disease, as well as people with type 2 diabetes, eating disorders like anorexia or those with an alcohol dependency. If you’ve been prescribed medications, including diuretics or antibiotics, then you should be aware that these are known to deplete magnesium levels. Discover our full range of health benefit guides including the best magnesium foods and the top 10 health benefits of magnesium. Why might our diets be low in magnesium? Many of us simply don’t get enough magnesium from our diets. Nutritional surveys support this, with reports of low magnesium levels among young adults, especially women. One reason for this is the high level of processed foods that many of us rely on for convenience and speed. Studies suggest that processing removes an estimated 80% of the magnesium from foods. Another factor is the declining magnesium content in many of our staple crops. Together these factors result in lower levels of magnesium in Western diets. Other dietary aspects that may affect our absorption of magnesium include a high intake of caffeine and zinc supplementation. Low magnesium symptoms The early signs and symptoms of low magnesium tend to be non-specific and hard to determine, although ongoing low levels may lead to deficiency and potentially result in chronic disease. Common symptoms of low magnesium 1. Muscle twitches and cramps Magnesium is a key electrolyte in the body. Electrolytes are electrically charged minerals that regulate nerve and muscle function, and maintain our hydration and pH levels. If the level of one or more electrolytes is out of balance, it can show up as frequent muscle cramps and twitches or even muscle tremors and weakness. 2. High blood pressure Emerging evidence suggests magnesium may play a role in lowering high blood pressure, although more research is needed. That said, it does appear that a higher intake of magnesium may be effective for those with diagnosed high blood pressure (hypertension). The mechanisms behind this may be multifaceted. For example, magnesium helps manage levels of sodium, calcium and potassium, and together these minerals influence blood pressure. Magnesium may also help the release of prostacyclin, a hormone-like compound that relieves tension in blood vessel walls, thus reducing pressure. 3. Irregular heartbeat An irregular heartbeat (arrhythmia) may be suggestive of a magnesium deficiency, although there are other explanations, so always consult your doctor if you have concerns. Irregular heartbeats often feel like a skipped beat or a palpitation and may cause dizziness or shortness of breath. Magnesium regulates calcium and potassium levels and these electrolytes help maintain the normal rhythm of your heart, so if magnesium is low you may sometimes feel as if your heartbeat is out of rhythm. Studies suggest magnesium may be especially helpful for a type of arrhythmia called atrial fibrillation. 4. Tiredness Magnesium plays a key role in energy production and metabolism, so any shortfall may result in a lack of ability to fuel your day-to-day activities. Magnesium is also involved in nerve signalling and maintaining adequate potassium levels in muscles, so again a shortfall may add to fatigue. 5. Nausea, vomiting and loss of appetite These may be indicators that levels of magnesium are low. If stomach issues persist, it may be worth mentioning this to your doctor, who may recommend a magnesium test. 6. Low mood Low levels of magnesium may lead to apathy and a sense of emotional numbness. Supporting levels of magnesium through supplementation appears to help depression as well as other mood disorders like anxiety. 7. Breathing problems Low magnesium levels may cause narrowing of the airways (bronchoconstriction), which is common in asthma. We need magnesium for muscle contraction and relaxation, including for the diaphragm and respiratory muscles. 8. Weaker bones Bone density is not something you’ll tend to know about until you experience a break or a fracture. However, magnesium deficiency is a risk factor for low bone density (osteopenia) and the onward development of osteoporosis. Low magnesium levels will reduce blood levels of calcium, one of the main building blocks of bones, and may also impact vitamin D’s role in supporting bone strength. If your deficiency becomes more pronounced then it may lead to chronic disease, including: Heart disease Osteoporosis Type 2 diabetes Migraine Alzheimer’s disease How to treat low magnesium Although magnesium is found in a number of foods, including leafy green vegetables, nuts, seeds, wholegrains and dairy foods, you may not achieve the recommended daily amount of 270mg for women and 300mg for men unless you’re eating a varied diet. Therefore, it's important to focus on a wide selection of foods to optimise your magnesium intake. Supplements may be useful for some people, but always use as directed on the label. Taking high levels can result in side effects like diarrhoea, low blood pressure and mood disorders. If you’ve been diagnosed with a condition such as kidney disease, don't supplement unless your doctor has specifically told you to do so. Those on prescribed medication including diuretics, heart medication and antibiotics should check with their prescribing clinician. If you’re taking antacids or laxatives, be aware that magnesium may affect the way these medications work. Check out our tried-and-tested review of the best magnesium supplements. Enjoyed this? Read more of our health guides Magnesium-rich foods 8 best magnesium supplements for sleep 2026, tried and tested The best supplements, tried and tested How to sleep better Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The best berberine supplements 2026 – tried and tested
When choosing the best berberine supplements, we've prioritised high bioavailability, trusted brands and formulations with minimal fillers
Berberine is a natural compound found in plants that has been used for centuries in traditional medicine. Today, it’s gaining attention as a supplement people take to help maintain healthy blood sugar levels, support metabolism and look after heart health. With so many products on the market, it can be tricky to know which ones are reliable. Some provide well-absorbed forms of berberine at research-backed doses, while others may rely more on marketing than quality. Checking the dose, ingredient form, number of capsules, and third-party testing can make it easier to pick a product that fits your lifestyle. In this guide, we’ve reviewed the top berberine supplements, looking at dosage, ingredient quality, value for money and practical considerations, so you can see which options stand out. We've also included information on what is berberine and why should I take it? Visit our review section to find more health-related reviews, including the best protein bars, best vegan protein powders and best meal prep containers. Next, read which supplements should I take? Best berberine supplements at a glance JUMP TO REVIEWS Best natural berberine supplement: NOW Foods Berberine Glucose Support, £24.23 Best high‑strength berberine supplement: Thorne Berberine 60 Capsules, £35.94 Best enhanced absorption berberine supplement: BIOptimizers Berberine Breakthrough, £59.99 Best liposomal berberine supplement: Renue by Science CardioMAX Liposomal Berberine, £39.49 Best berberine complex for metabolic health: Designs For Health Berberine Synergy, £47.99 Best berberine softgel: Designs For Health Berberine‑Evail, £48.99 Best premium berberine complex: Natroceutics Berberine Complex, £38.50 Best berberine supplement for longevity focus: ProHealth Longevity Berberine Pro, £28.53 Best berberine supplement with liver support: NMN Bio Berberine and Milk Thistle, £29.49 Best high-purity vegan berberine supplement: Vitabright Berberine HCL Capsules, £19.99 Best budget berberine supplement: Weight World Berberine Capsules, £18.49 Best simple berberine supplement: Bettervits Berberine Capsules, £35 Jump to: Best berberine supplements to buy in 2026 What is berberine and why should I take it? What form of berberine should I take? Is berberine safe to take daily and what are the side effects? When should I take berberine? Who should (and shouldn’t) take berberine supplements? How we tested berberine supplements To put together our edit of the best berberine supplements, we combined expert nutrition input with hands-on testing. Nutritionist Kerry Torrens helped guide the process, drawing on the current evidence base around berberine and its role in metabolic health, blood glucose management and lipid balance. This included consideration of appropriate dosing, formulation quality and safety for daily use. All supplements were tested in the same way. We focused on berberine capsules and softgels rather than powders or drinks, as these are the most common versions available. Each product was taken according to the manufacturer’s instructions, with observations recorded using our in-depth testing criteria. The Good Health By Good Food team reviewed supplements from a range of brands, spanning different price points and formulations, from single-ingredient berberine to more complex blends designed to enhance absorption or provide additional metabolic support. The key areas we assessed were: Dosage and potency: how much berberine is provided per daily serving and whether this aligns with amounts used in published research Formulation and absorption: whether the product uses standard berberine HCl or enhanced delivery systems such as liposomal or synergistic blends Ingredient quality: the presence of unnecessary fillers, additives or artificial ingredients Ease of use: capsule size, serving size and how easily the supplement fits into a daily routine Suitability for dietary requirements: including vegetarian or vegan suitability where relevant Value for money: cost per day compared with similar products on the market ​Best berberine supplements to buy in 2026 NOW Foods Berberine Glucose Support Available from: iHerb (£24.23) Best natural berberine supplement Star rating: 5/5 This well-priced softgel supplement provides 400mg of berberine hydrochloride per capsule, with three daily giving 1200mg, matching research-supported ranges for metabolic health. We found it easy to include in daily routines, with three to be taken a day with food, and the softgels are smooth to swallow. At around 27p per day, it’s one of the most cost-effective options we tested. The formula is free from gluten, dairy and soy but contains gelatin, so it’s not suitable for vegetarians or vegans. MCT oil is included, which may support absorption, although evidence for a significant clinical effect is limited. Overall, this is a simple, reliable berberine option at strong value. Available from: iHerb (£24.23) Thorne Berberine 1000 Milligrams Available from: iHerb (£35.94) Best high-strength berberine supplement Star rating: 5/5 Each capsule provides 500mg of berberine hydrochloride, with two capsules daily reaching 1000mg and three capsules 1500mg. We were impressed with the consistent formulation quality and the GMP-certified, NSF Certified for Sport manufacturing, which gives confidence in dose accuracy. The capsules are free from gluten, dairy, and soy. The cost per day is higher at around £1.20 for two capsules, but the reliability and clinical-grade standards make it ideal for experienced users comfortable with higher doses. Available from: iHerb (£35.94) BIOptimizers Berberine Breakthrough Available from: Bioptimizers (£59.99) Best enhanced absorption berberine supplement Star rating: 5/5 This softgel stood out for absorption support, combining 400mg berberine hydrochloride with MCT oil. Three capsules daily deliver 1200mg and we found them comfortable to swallow. The formulation may benefit users with digestive sensitivity or those looking for better uptake than standard capsules. It is free from unnecessary additives, but the premium price reflects the advanced delivery system. For those prioritising technology-driven absorption, this product performed well in our tests. Available from: Bioptimizers (£59.99) Renue by Science CardioMAX Liposomal Berberine Available from: Healf (£39.49) Best liposomal berberine supplement Star rating: 4.5/5 This supplement targets both cardiovascular and metabolic health, delivering 100mg of liposomal berberine per daily serving, designed to support blood sugar balance and lipid metabolism while improving absorption through a liposomal delivery system. The formula is combined with red yeast rice and CoQ10, two ingredients commonly included in heart-health supplements. Red yeast rice contains naturally occurring monacolins that can help support healthy cholesterol levels, while CoQ10 plays a role in cellular energy production and acts as an antioxidant that supports heart and mitochondrial function. We found the formulation thoughtfully designed and easy to swallow. The daily cost is higher at around £1.32, but the additional cardiovascular-supporting ingredients may justify the price for experienced users in search of a targeted, premium formula. Available from: Healf (£39.49) Designs for Health Berberine Synergy Available from: Healf (£47.99) Best berberine complex for metabolic health Star rating: 4.5/5 We liked this complex for pairing 500mg berberine hydrochloride per capsule with alpha-lipoic acid, providing 1000mg daily across two capsules. This combination supports metabolic and cardiovascular health and the vegetarian, non-GMO capsules are free from gluten, dairy and soy. The label is transparent and, while the daily cost is around 97p, the additional co-nutrient justifies the higher price for those wanting broader metabolic support. Available from: Healf (£47.99) Designs for Health Berberine Evail Available from: Healf (£48.99) Best berberine softgel Star rating: 4.5/5 This softgel uses an Evail-emulsified delivery system to improve absorption and ease digestive tolerance. This is a formulation technique that turns nutrients into very small emulsified particles (tiny droplets) so they are absorbed more efficiently in the digestive system, especially nutrients that are normally hard to absorb. Each softgel provides 400mg of berberine hydrochloride, with two softgels giving 800mg daily. Capsules are smooth and easy to swallow. The formula contains gelatin and soy, making it unsuitable for vegetarians or vegans. While the total daily dose is slightly lower than some alternatives, the emulsified system may appeal to those sensitive to standard capsules. Daily cost is about £1.63. Available from: Healf (£48.99) Natroceutics Berberine Complex Available from: Healf (£38.50) Best premium berberine complex Star rating: 4.5/5 This multi-ingredient formulation provides 550mg of berberine hydrochloride per capsule (including 50mg delivered via a liposomal form), alongside liposomal chromium for additional metabolic support. Chromium contributes to normal macronutrient metabolism and helps maintain normal blood glucose levels, which may complement berberine’s role in supporting metabolic health. In our testing, it was well-tolerated and the formulation includes a dual-delivery approach, combining standard berberine with liposomal berberine designed to support improved absorption and sustained activity in the body. Ingredient sourcing and product standards also appear transparent. The supplement is manufactured to GMP (Good Manufacturing Practice) standards, labelled as vegan-friendly and uses fully recyclable packaging, all of which can indicate attention to quality. We believe this is best suited for users already familiar with berberine who want a broader metabolic-support formulation. Absorption is enhanced through the dual-delivery system, and the premium price reflects the practitioner-style positioning. Available from: Healf (£38.50) ProHealth Longevity Berberine Pro Available from: iHerb (£28.53) Best berberine supplement for longevity focus Star rating: 4.5/5 Each capsule delivers 600mg of berberine hydrochloride, with two capsules daily providing 1,200mg, a dosage commonly used in metabolic health research. We appreciated the minimalist formulation and well-balanced dose, which makes it well suited to people following a long-term supplement routine focused on metabolic health. Unlike some formulations that add multiple additional ingredients, this product keeps the formula simple and focuses on delivering a clinically relevant dose of berberine without unnecessary fillers or extras. This straightforward approach may appeal to users building a longevity-focused supplement stack who prefer to control and combine individual ingredients themselves rather than relying on complex blends. Manufactured in a GMP-certified facility, absorption relies on standard capsules. At around 77p per day, it offers good value for a clinically supported dose. Available from: iHerb (£28.53) NMN Bio Berberine and Milk Thistle Available from: Healf (£29.49) Best berberine supplement with liver support Star rating: 4/5 This combination includes 400mg berberine hydrochloride per capsule alongside milk thistle. Milk thistle is commonly included in formulations like this because it contains silymarin, a compound known for supporting normal liver function and antioxidant activity. As the liver plays an important role in regulating cholesterol, blood sugar and fat metabolism, pairing milk thistle with berberine may help support overall metabolic health. One to three capsules daily provide 400mg to 1200mg depending on your goal. Capsules are vegan, non-GMO and manufactured in a GMP-certified facility. We found this product suitable for those who would like to combine metabolic and liver support in one supplement, with a sensible formulation and moderate price. Available from: Healf (£29.49) Vitabright Berberine HCL Capsules Available from: Vitabright (£19.99) Best high-purity vegan berberine supplement Star rating: 4/5 This straightforward supplement provides 500mg of berberine hydrochloride per capsule, standardised to 98 per cent purity, meaning almost all of the extract is the active compound. Taking the full suggested intake of three capsules daily (1,500mg) falls within the dose range commonly used in studies exploring blood sugar control, metabolism and appetite regulation, making it a solid option for metabolic support. The routine is simple – one capsule before meals, up to three times a day. The formula is also vegan and free from common allergens like gluten and dairy, with minimal fillers (just rice flour and a plant-based capsule). At roughly 22p to 66p per day depending on dose, it’s also a competitively priced option for a high-purity berberine product. However, the formula uses standard berberine hydrochloride, which is the most common form but is not designed for enhanced absorption. Some newer supplements use delivery systems like liposomal or dihydroberberine, which may help the body absorb the compound more efficiently. Available from: Vitabright (£19.99) Weight World Pure Berberine Capsules Available from: Weight World (£18.49) Best budget berberine supplement Star rating: 4/5 Each capsule provides 500mg berberine hydrochloride and is taken once daily. The vegan, gluten-free capsules contain minimal additives, making them simple and practical for cost-conscious users. We liked the affordability (around 15p per day) and straightforward formulation. There are no co-nutrients and absorption is standard, making it ideal for basic supplementation. Available from: Weight World (£18.49) Bettervits Berberine Capsules Available from: Boots (£35) Best simple berberine supplement Star rating: 4/5 Bettervits offer a straightforward berberine supplement providing 500mg of berberine hydrochloride per capsule, which is broadly comparable to many other products in this list that also deliver around 500mg to 600mg per serving. This makes it an accessible option for those who want a standard, research-aligned dose without committing to a more complex formulation. Where this product stands out is its simple, no-frills ingredient list. The formula contains berberine hydrochloride alongside basic capsule ingredients such as brown rice flour and plant-based capsule material, with no additional herbal extracts or absorption enhancers. Compared with some other supplements in the list that include liposomal delivery systems or added nutrients such as chromium or milk thistle, this product focuses purely on delivering berberine itself. That may appeal to users who prefer a single-ingredient supplement they can combine with other nutrients separately. However, the simplicity does mean absorption relies on standard berberine hydrochloride, whereas some newer formulations use liposomal delivery or added ingredients to improve uptake. It’s also slightly more expensive than some similar basic formulas we tested. Available from: Boots (£35) What is berberine and why should I take it? Berberine is an alkaloid extract found in a variety of plants, although barberry (Berberis vulgaris) is the primary source, with goldenseal and Oregon grape being common alternatives. With a long history of use in Ayurvedic and Chinese medicine, berberine has been used for infections including the herpes simplex virus, skin disorders like acne and atopic dermatitis, as well as digestive conditions. However, it is important to note that berberine is not a cure for any medical condition and evidence for many uses is still emerging. More recently interest has focused on berberine’s application for: Weight loss, especially for those with metabolic conditions like type 2 diabetes Blood sugar control Heart health, including cholesterol management Gut health Poly-cystic ovarian syndrome (PCOS) Inflammatory conditions And mood disorders, including mild depression Berberine should be viewed as a complementary supplement rather than a treatment or cure, and it should not replace prescribed medications or professional medical care. When choosing a berberine supplement consider your health goals, as some products are designed with certain objectives in mind such as heart health, blood sugar control or supporting metabolism. These products often combine berberine with other nutraceuticals, so always check the label to ensure that the product is suitable for your circumstances. What form of berberine should I take? Available in capsules, tablets, soft-gels and powders, berberine hydrochloride (berberine HCl) is one of the most studied and widely available forms. Although berberine is a natural product it can be synthetically made for commercial use, with the effectiveness of the product depending more on dosage and quality, than origin. Nutritionist Kerry says: “If more effective absorption is needed (given berberine has poor bio-availability) look for products that use liposomal berberine, dihydroberberine or berberine phytosome. These forms may be more expensive but enhance absorption, allowing lower doses to be used; this may be especially useful if you have a sensitive gut and are likely to experience digestive upset. It’s important to remember, if you supplement with an enhanced berberine form or a product that includes absorption enhancers, like milk thistle, and you take prescribed medications, the product may be more likely to promote a drug interaction.” Is berberine safe to take daily and what are the side effects? According to nutritionist Kerry: “For the average, healthy adult, daily use in accordance with product guidelines (typically up to 1.5g daily and in divided doses) is considered safe for periods of about six months. “Berberine is not recommended for long term use, without breaks, this is because there is limited support to confirm its safety beyond this period. What constitutes a suitable dosage will depend on the condition you wish to address, for example for blood sugar effects a dose of 500mg, taken three times daily after meals, has been reported to work well.” It should be noted, that there is more for us to learn with regards berberine’s clinical effects and more high-quality studies needed. For example, gender may be relevant, given males report greater improvements in cholesterol levels than females. If you choose to supplement you should be aware of the common side effects that include digestive upset like nausea, stomach pain, bloating, constipation and diarrhoea. These effects may be seen in those taking doses above 300g per day. When should I take berberine? Berberine is generally taken with or shortly after a meal to support digestive tolerance and consistent blood levels. Who should (and shouldn’t) take berberine supplements? Those likely to obtain benefit from berberine include people with metabolic disorders including PCOS, insulin resistance and type 2 diabetes as well as those with mildly high cholesterol. However, if you’re on prescribed medications check with your prescribing clinician before supplementing, this is because berberine is known to interact with some medications as it inhibits several liver enzymes that are involved in drug metabolism. This is of particular, but not exclusive relevance, to statins, calcium channel blockers, digoxin and the blood sugar drug, metformin. Berberine is not suitable for infants because it has been linked to a harmful build-up of the waste product, bilirubin, for this reason it may be unsafe during pregnancy and when breastfeeding. Nutritionist Kerry adds: “If you’ve been diagnosed with liver or kidney impairment, consult your doctor before using berberine. This is because both the liver and kidneys play a key role in metabolising and removing berberine from the body.” Read more health and wellbeing product reviews Best collagen supplements Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best vitamin C supplements Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Do you buy berberine supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.
Best omega-3 supplements 2026, tried and tested
We've tested and reviewed a variety of omega-3 supplements to help you find the best options for supporting heart, brain and overall health
Omega-3 is an essential fatty acid that the body cannot produce on its own, meaning it's vital to obtain it through food or supplements. Known for supporting overall health, omega-3 can be found in oily fish like salmon, mackerel and sardines, as well as plant-based sources such as flaxseed and chia seeds. A balanced diet should provide sufficient omega-3 for most people, but supplements can be a convenient option for those looking to boost their intake. We’ve tested some of the leading omega-3 supplements on the market, looking into factors like quality, purity and dosage to help you find a product that fits your needs. Some of our top picks include ZipVit Super Strength Omega 3 Fish Oil and Dr Vegan Vegan Omega 3, as well as recommended brands for 2026 like Seven Seas Omega-3 Max Strength With Vitamin D. Whether you're looking to enhance heart health, support brain function or simply maintain general wellness, our recommendations offer something for everyone. Read on to discover the products we rated, plus expert guidance on what omega-3 is, who may benefit from a supplement and important considerations for safe use. Best omega-3 supplements at a glance JUMP TO REVIEWS Capsules/softgels Best no fuss omega-3 softgels: ZipVit Super Strength Omega 3 Fish Oil 2000mg, from £9.99 Best budget-friendly vegan omega-3: Dr Vegan Vegan Omega 3, £21.99 Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £16.18 Runner up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £24.99 Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £12.71 Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £11.24 Best omega-3 with vitamin D: Seven Seas Omega-3 Max Strength With Vitamin D, £14 Best omega-3 for smaller capsules: Feel Vegan Omega-3, £35.04 Best high-strength omega-3: Swallow Omega-3, £30 Runner up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £29.59 Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £36.10 Best omega-3 for easy swallowing: Vitl Omega-3, £10.99 Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99 Jump to: Best omega-3 supplements to buy in 2026 Why we need omega-3 What are omega-3 fats? What should I look for on the label? What is the difference between a capsule and a softgel? How to use omega-3 supplements safely Who might benefit from using an omega-3 supplement? Who shouldn't take omega-3 supplements? How much omega-3 should I take? How to choose an omega-3 supplement How we tested omega-3 supplements All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats including capsules, softgels and gummies and with a range of price points to accommodate a variety of budgets. The key areas we assessed were as follows: Taste and texture: is the flavour pleasant? Is there any aftertaste? Source of omega-3: what is the source of omega-3: fish oil, cod liver oil, algal oil? Form of omega-3: is omega-3 provided in a form that is easy to take, less likely to cause side effects and supports absorption? Purity: has the product been independently tested so you can be assured that it is free from contaminants, such as heavy metals and toxins? Sustainability: is the product sourced from smaller species of fish or is it certified as sustainable? Nutrient profile: how much omega-3 is provided per daily dose? Additives: does the supplement contain filler oils or binding agents, additives such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet your dietary needs – is it vegan, gluten-free? Value for money: how does it compare to others on a cost-per-daily dose basis? Best omega-3 supplements to buy in 2026 Omega-3 capsules/softgels ZipVit Super Strength Omega 3 Fish Oil 2000mg Available from ZipVit (from £9.99) Best no fuss omega-3 softgels Price per day: 18p Star rating: 5/5 Offering a high daily dose of EPA and DHA, these odourless softgels are easy to swallow. Sustainably sourced and Friend of the Sea certified, the fish oil is distilled for purity. With minimal additives and clear labelling, it delivers excellent value for money and exceeds recommended omega-3 levels for heart and brain health. Available from: ZipVit (from £9.99) Dr Vegan vegan omega-3 Available from Dr Vegan (£21.99) Best budget-friendly vegan omega-3 Price per day: 73p per day Star rating: 4.5/5 Softgels are small and smooth, so taking them each day is effortless. The plastic-free, home-compostable pouch is sturdy and reseals securely. There’s a faint seaweed scent, but no taste, so they don’t repeat later. Each dose supplies EPA and DHA from a sustainable algal source, plus vitamin E for freshness. They’re fully vegan and allergen-free, making them suitable for many diets. At roughly 73p per day, they deliver good quality and reassurance for anyone avoiding fish-based omega-3. Available from: Dr Vegan (£21.99) WeightWorld Omega-3 2000mg fish oil Available from WeightWorld (£21.18), Amazon (£16.18) Best omega-3 softgels Price per day: 16p Star rating: 4.5/5 High-quality fish oils are expensive, but this product offers good value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee. Available from: WeightWorld (£21.18) Amazon (£16.18) Vitabright Omega-3 2000mg fish oil Available from Vitabright (£29.99) Runner up omega-3 softgels Price per day: 19p Star rating: 4.5/5 A capsule product similar to the one above, this offers high levels of EPA/DHA. The product has been molecularly distilled and filtered to remove contaminants and uses no filler oils or bulking agents. The fish oil is sustainably sourced ‘from several oceans’. Available from: Vitabright (£29.99) California Gold Nutrition Omega 3 premium fish oil Available from iHerb (£12.71) Best omega-3 for pescatarians Price per day: 23p Star rating: 4.5/5 These softgels are made with gelatin sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish. However, our testers found the size of the softgels large and a little difficult to swallow. Available from: iHerb (£12.71) Together Health Omega 3 – Algae Vegan Source Available from Holland & Barrett (£10.07), Superdrug (£11.99), Bodykind (£11.24) Best omega-3 for vegans Price per day: 47p Star rating: 4.5/5 Free from artificial additives and preservatives, and manufactured with the environment in mind, these vegan softgels are sustainably sourced and independently tested. They come from algal oil, which is considered to be a concentrated source of omega-3, especially DHA. Our testers found them easy to take with no unpleasant aftertaste. Available from: Holland & Barrett (£10.07) Superdrug (£11.99) Bodykind (£11.24) Seven Seas Omega-3 Max Strength With Vitamin D Available from Boots (£14), Ocado (£22), Holland and Barrett (£22) Best omega-3 with vitamin D Price per day: 62p Star rating: 4/5 This fish oil supplement provides a very high dose of omega‑3 in a single capsule, 1063mg total omega‑3, along with vitamin D to support bones, muscles, immunity and overall body function. The capsule is relatively large due to the high oil content, but only one per day is needed. It contains fish oil and beef gelatin, so it is not suitable for vegetarians. Available from: Boots (£14) Ocado (£22) Holland and Barrett (£22) Feel Vegan Omega-3 Available from Feel (£35.04) Best omega-3 for smaller capsules Price per day: 44p Star rating: 4/5 This vegan oil, derived from algae, contains a solid dose of 300mg DHA and 150mg EPA. The capsules are smaller than usual (so taking two is not a problem), although our tester found they smelled and tasted like seaweed, which many might find unpleasant. The packaging may be fiddly for some. Available from: Feel (£35.04) Swallow Omega-3 Available from Swallow (£30) Best high-strength omega-3 Price per day: £1 Star rating: 4/5 Although relatively pricy, these capsules are easy to take and contain a generous daily amount of 660mg EPA and 440mg DHA. They're filtered and advocated by Friends of the Sea for sustainability. Available from: Swallow (£30) BioCare vegan omega-3 Available from BioCare (£29.59), Amazon (£26.63) Runner up omega-3 for vegans Price per day: 97p Star rating: 4/5 Vegan-friendly and sustainably sourced from micro-algae, which is considered environmentally friendly and unlikely to contain contaminants. This is one of the few products to provide a warning on the label about the risk of taking omega-3 in combination with anti-coagulant medication. Our testers found them easy to take although with a slight grassy smell. Available from: Amazon (£26.63) BioCare (£29.59) Wild Nutrition Pure Strength omega 3 Available from Amazon (£36.10), Naturisimo (£37), BodyKind (£38), Content Beauty (£38) Best ethical omega-3 Price per day: £1.23 Star rating: 4/5 This company uses high quality, natural ingredients, including sustainably sourced using Marine Stewardship Council-certified wild Alaskan pollock for these supplements. The suggested four small capsules a day provided the highest dose of all of the products tested but our testers found adherence to all four capsules difficult. Available from: Amazon (£36.10) Natruisimo (£37) BodyKind (£38) Content Beauty (£38) Vitl omega-3 Available from Vitl (£10.99) Best omega-3 for easy swallowing Price per day: 25p Star rating: 4/5 Certified by Friends of the Sea*, these small softgels are sustainably sourced. Our testers found them pleasant to take with no discernible aftertaste. *Friends of the Sea – international sustainable fisheries certification. Available from: Vitl (£10.99) Holland & Barrett omega-3 fish oil 1500mg Available from Holland & Barrett (£15.99) Best budget omega-3 Price per day: 15p Star rating: 4/5 This was one of the most cost-effective of the products we tested. The label states that the product contains pure, contaminant-free fish oil. However, there was no information regarding the source of the fish or its sustainability. Available from: Holland & Barrett (£15.99) Why we need omega-3 Omega-3 plays important roles in the body, as well as being good for the heart, these fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye. Find out more about the top 10 sources for omega-3. What are omega-3 fatty acids? This family of fats are made up of three main types, these include: Alpha-linolenic acid (ALA) – this is a short chain omega-3 fatty acid and is considered less active. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long chain omega-3 fatty acids. We can make these in the body from ALA, however, this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing. Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish, like pollock, as well as shellfish contribute long chain omega-3 fats, but at lower levels. Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available, some of these are made from micro-algae, these small plants are found in water and are the dietary source of these fats for fish. Find out more about the various sources of omega-3 fatty acids. What should I look for on the label? Although a product may appear to be high-strength, for example claiming to contain “1000mg” or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Ideally look for a product that provides a daily dose of 450mg of EPA and DHA, combined. Most products require a minimum of two soft gels or capsules per day to achieve these levels. Fish oils, are one supplement that you need to buy the best you can afford, this is because high quality, sustainable fish oil providing a good level of EPA/DHA are unlikely to be found at a low cost. Also check the label to ensure the product is free from contaminants. What is the difference between a capsule and a softgel? Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may be best suited to a softgel, as their name suggests these are softer than capsules owing to the addition of ingredients like glycerin. However, they may still be large in size, so check before you buy. How to use omega-3 supplements safely If you’ve been prescribed anti-coagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3 fatty acids. This is because omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on and this may place you at an increased risk of bleeding. It is best to take these supplements with a meal that contains fat, as this will aid absorption. Who might benefit from using an omega-3 supplement? Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. These include pregnant and breastfeeding parents, older adults and people who don’t eat seafood. Who shouldn’t take omega-3 supplements? If you have an allergy to fish look for a vegan formulation. Omega-3 supplements may interact with certain prescribed medication so check with your GP before supplementing. How much omega-3 should I take? Omega-3 fatty acids are essential fats that support heart, brain and eye health, but the body can’t produce them on its own, so they must be obtained through diet or supplements. Oily fish like salmon and mackerel are rich sources, making them key to meeting your needs. While the UK Government doesn’t set a specific omega-3 intake recommendation, it advises consuming two portions of fish weekly, including one oily fish – roughly 450-500mg of EPA and DHA daily. Some health bodies suggest a minimum of 250mg of these long-chain omega-3s per day. Supplements can help bridge the gap, particularly for those who don’t eat fish. However, most require at least two capsules daily to meet recommended levels. It’s important to check labels for EPA and DHA content specifically, rather than just total fish oil. People who follow vegetarian or vegan diets, are pregnant or breastfeeding, or are older may benefit most from supplementation. Still, taking more than 5g of omega-3s per day can raise the risk of bleeding and cause side effects like digestive upset. Ideally, omega-3 should come from food, but high-quality supplements can be a useful tool to support overall health when dietary intake falls short. How to choose an omega-3 supplement Source wisely and buy from a reputable company Choose a formulation suitable for your age, gender and life-stage Check the product delivers an effective dose Check the product is free from contaminants, and subject to independent testing Check the product carries a batch number and expiry date Take only as directed on the label Omega-3 are highly perishable so avoid buying in bulk More omega-3 supplements tested ZipVit omega-3 - 3.5/5: from £9.59 Superdrug omega-3 fish oil 1000mg - 3.5/5: £11.99 Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe blood sugar monitor review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Best supplements for runners 2026 – tried and tested
Whether you’re looking to achieve a personal best or simply to increase your distance, running is an exercise that places high demands on your body, which means you need to be properly fuelled and supported to reach your goals.
If you enjoy more than just a casual run, you’ll know that intense training can deplete nutrient levels, making you more susceptible to injury, slow your recovery and potentially lead to a performance plateau. Although it’s not essential for any of us to take supplements and a balanced, varied diet is always the place to focus, there are some occasions when understanding the demands on your body and its nutritional needs may help improve your performance. When it comes to supporting your running, it is important to consider which nutrients play a role in your chosen exercise and as a result which products are most likely to provide the top-up you need. If you’re considering taking a supplement, read our guides to the various supplements on the market, plus check out our top-rated products in each category. Discover how to get the most out of supplements and what supplements should I take? Find more useful information in our handy guide on carb loading and check out how to stay hydrated on a run. Jump to: Greens powders Multivitamins and minerals Vitamin B12 supplements Iron supplements Magnesium supplements Zinc supplements Omega-3 supplements Joints supplements Electrolytes Creatine supplements Ashwagandha supplements What are the best supplements for runners? Greens powders Greens powders could be a useful addition to a runner’s diet as they offer a convenient way to boost daily intake of vegetables, fruit and beneficial plant compounds, especially when life gets busy. These powders are typically rich in polyphenols and antioxidants which may help reduce inflammation and support recovery after training. Many blends also provide added vitamins and minerals that are important for energy, immunity and overall wellbeing. Some greens powders include ingredients such as probiotics, digestive enzymes and adaptogens which might further support gut health and resilience during periods of intense exercise. While not a replacement for a balanced, varied diet, greens powders can help fill nutritional gaps and support the high demands running places on the body. AGI Available from AG1 (from £97 without a subscription) Star rating: 4/5 Certified by both the Cologne List and Informed Choice for being free from 250 banned substances in sport, AG1 is geared towards athletes. It's available in either individual sachets or a plastic pouch. The sachets are easy to open and ideal for taking to the gym or on the go. But, given the premium price, we found the plastic pouch feels somewhat out of place for a high-end supplement – a glass jar would feel more fitting. The preparation is straightforward – simply mix with cold water – though each day of our 30-day test, we found some sediment remained at the bottom of the glass, even after vigorous shaking. It tastes predominantly of strong, sweet vanilla, with a touch of subtle pineapple and some vegetal notes, which we found more palatable overall when served over ice. The mouthfeel is thin and smooth with no clumping, though the presence of sediment may put some off. The ingredient transparency is good, with a clear list of vitamins, minerals, probiotics and plant extracts, though the use of proprietary blends does limit exact knowledge of quantities. The claims of improved energy, immunity, digestion and even longevity are broad and not fully substantiated by evidence (though we did feel a marked improvement in our energy levels and digestion), and some micronutrient levels are notably higher than standard daily values, which is worth bearing in mind if you’re taking other supplements. The price point is very high, making it a significant investment for those seeking a convenient nutrient boost – if you’re willing to make the commitment, you’re likely to see an improvement in some areas, as well as clearer, brighter skin, as we did. But, its premium price point is off-putting for most. Available from: AG1 (from £97 without a subscription) Multivitamin and mineral supplements While supplements are never a substitute for a poor diet, there is some evidence to suggest that a multivitamin and mineral supplement may help minimise nutritional gaps. When choosing a product, check it includes vitamins, such as the B group and vitamin C, as these are water-soluble so they are not stored in the body, they also play a big part in supporting endurance and helping to fight fatigue. If you are considering a supplement, read our best multivitamin and mineral review. Higher Nature Advanced multi Available from Body Kind (£19.95), Higher Nature (£19.95), Amazon (£18.95) Star rating: 4/5 Providing 26 essential micronutrients in their optimal absorbable forms, this vegan-friendly formula is high-potency and offers the additional benefits of live probiotic bacteria. You can typically expect to pay a little more for products, like this, that include chelated minerals, and with vitamins that are better absorbed and used by the body. Available from: Body Kind (£19.95) Higher Nature (£19.95) Amazon (£18.95) Vitamin B12 supplements Vitamin B12 is essential for energy, red blood cell production and nerve function. For these reasons its crucial for supporting performance, a deficiency may also indirectly influence a runner’s form and alter foot strike mechanics. Found in animal-sourced foods including meat, fish and eggs, runners who follow a largely plant-based diet should consider a supplement. Read our guide to the best vitamin B12 supplements and learn more about the benefits of vitamin B12. Viridian high potency B12 capsules Available from Amazon (£13.30), Viridian (£13.30) Star rating: 4.5/5 These small, easy to swallow, tasteless capsules contain active forms of vitamin B12 with spirulina, alfalfa and bilberry. Well-suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives. Available from: Amazon (£13.30) Viridian (£13.30) Iron supplements Iron is important for the formation of haemoglobin, the protein that delivers oxygen to the muscles. Runners, especially those who partake in endurance runs, including marathons, may need to consider supplementation. This is because they have a greater need due to the higher level of oxygen transport, the risk of losing iron through sweat and the breakdown of red blood cells caused by foot strike. If you are considering a supplement, read our best iron supplements review and find out more about why we need iron. Vitabright gentle iron bisglycinate 28mg Available from Amazon (£8.99), Vitabright (£12.99) Star rating: 4.5/5 Two of these easy-to-swallow tablets contain 200 per cent of your nutrient reference value (NRV), and the iron provided is a form that's easy to absorb. Our testers felt this product to be good value for money and it offers the flexibility to reduce the dose as and when needed. Available from: Amazon (£8.99) Vitabright (£12.99) Magnesium supplements Magnesium plays a pivotal role in muscle function and energy production. If you’re looking to improve your personal best, optimise recovery after training and minimise tiredness, then this may be a useful addition to your regime. Magnesium for runners may also help reduce the accumulation of lactic acid post training. If you are considering a supplement, read our best magnesium supplements review and find out more about the health benefits of magnesium. Vitabright magnesium citrate Available from Amazon (£15.87), Vitabright (£19.99) Star rating: 5/5 Two easy-to-swallow capsules provide a readily absorbed form of magnesium. The product is free of allergens and unnecessary ingredients and contains no fillers or binding agents. Available from: Amazon (£15.87) Vitabright (£19.99) Zinc supplements Unlike some other essential nutrients, we don’t store zinc, so we need to get a regular supply from our diet. A deficiency may lead to detrimental effects especially in tissues that have a high demand, like skeletal muscle. In addition to this the oxidative effects of exercise may lead to mild deficiencies and, as a result the zinc levels of athletes, including runners, may be affected. If you are considering supplementation read our guide to the best zinc supplements and check out what is zinc? BioCare zinc citrate 17mg Available from BioCare (£7.85) Star rating: 4.5/5 These small tablets supply 171 per cent of the nutrient reference value (NRV). Testers felt they offer good value for money and found them an easy addition to their routine. Available from: BioCare (£7.85) Omega-3 fatty acid supplements Omega-3 fatty acids play important roles in the body, as well as being good for the heart, they are needed to form the membranes of every cell. They are particularly beneficial for runners because their anti-inflammatory properties may help alleviate delayed onset muscle soreness, improve blood flow during a run and support performance. If you are considering a supplement, read our best omega 3 supplement review and learn more about useful food sources of omega 3. WeightWorld Omega-3 2000mg fish oil Available from Amazon (£17.97), WeightWorld (£18.99) Star rating: 4.5/5 High-quality fish oils are expensive, but this product offers value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee. Available from: Amazon (£17.97) WeightWorld (£18.99) Joint care supplements Running is a high-impact sport that may stress the joints and increase the risk of injury. Taking a joint specific supplement may help maintain cartilage, tendons and ligaments and potentially improve tissue recovery. Some products include botanicals for their anti-inflammatory effects. If you are considering a supplement, read our best joint health supplement review and check out what to eat for healthy joints. Wild Nutrition Bone & Muscle support Available from Wild Nutrition (£36.50), Bodykind (£36.50) Star rating: 4/5 This food-grown multi-nutrient complex supplies key nutrients like vitamins C, D and K as well as calcium, magnesium and silicon to support bones, muscles, teeth and gums. The product also includes Boswellia extract (100mg) for its anti-inflammatory properties and protective plant compounds (bioflavonoids). Our tester found the capsules easy to swallow but chose to take the recommended three capsules in divided doses with each meal. Suitable for vegetarians and allergen free. Available from: Wild Nutrition (£36.50) Bodykind (£36.50) Electrolyte supplements Electrolytes such as sodium, magnesium and potassium are lost through sweat making replenishing them important during long or hot runs. Opting for an electrolyte drink is a useful strategy for sustaining body fluids, this supports performance and helps your body cope with endurance training and marathon runs. If you are considering a supplement, read our best electrolyte supplement review and read more about whether you need to replenish electrolytes. SIS Hydro+ electrolyte drink mix Available from SiS (from £8.99) Star rating: 4/5 A balanced mix of five key electrolytes with added vitamins to support energy levels and fight fatigue. This powdered product has been independently tested for banned substances making it a reliable choice for those involved in competitive sport. That said, our tester found the taste a little salty. Available from: SiS (from £8.99) Creatine supplements Creatine monohydrate is a naturally occurring substance and has been well researched for its impact on exercise performance. Its value for runners is that it may help muscles regenerate energy (in the form of ATP) quickly, and as such may improve muscle strength and power, especially during high intensity training. Read our guide to the best creatine supplements Innermost The Power Booster creatine Available from Bodykind (£16.96), Innermost (£24.95) Star rating: 4.5/5 One serving of this supplement contains 166 per cent of the recommended dose. Although the product is flavourless our testers found it less pleasant with water and preferred it blended into a smoothie or juice. Available from: Bodykind (£16.96) Innermost (£24.95) Ashwagandha supplements A traditional ayurvedic herb, that’s thought to increase energy and support the stress response. Adding an ashwagandha supplement to your regime may help increase the capacity of the blood to transport oxygen (VO2max) to exercising muscles and as a result potentially enhance performance. If you are considering a supplement, read our best ashwagandha supplement review. WeightWorld ashwagandha KSM-66 Available from Amazon (£9.98), WeightWorld (£9.99) Star rating: 5/5 This provides 1500mg of high-quality ashwagandha, which is above standard. It's good value for money, as you'll get enough for six months and the type of ashwagandha extract used has been well researched. The tablets are small, making them easy to take, especially for those who struggle with the size of some capsules. Available from: Amazon (£9.98) WeightWorld (£9.99) Enjoyed this? Now read.. What to eat before a run What to eat during your run How to recover after your run What to eat and drink while running a marathon Best running gels 2026 – tried and tested Best running hydration vests Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The best prenatal vitamins and supplements in 2026
We reviewed the best prenatal supplements to help support fertility and prepare your body for a healthy pregnancy, with expert tips on essential nutrients and what to avoid.
Being in your best health if you’re looking to conceive is important for fertility, but also to prepare your body for the physiological challenge of pregnancy – and nutrition is a key part of this. Awareness of the link between diet and fertility even goes back to the time of Hippocrates, who recognised the importance of special diets for both men and women to optimise their fertility. Nowadays, studies suggest that you should look to prepare your body for pregnancy around three months before conception. Supplements can be a useful way to ensure that women (and men) are physically ready for conception. Read on below for the most important prenatal nutrients – but remember to check that whichever supplements you’re taking do not contain high amounts of vitamin A, as too much can lead to birth defects and increased risk of miscarriage. Vitamin A is needed for normal reproduction, but most people will receive enough vitamin A from their diet alone. Best prenatal vitamins and supplements at a glance Best prenatal supplement for a wide range of nutrients: Artah Enhance Fertility, £36 Best prenatal supplement for pregnancy and breastfeeding: Purolabs Pregnancy Complex, £31.99 Best prenatal supplement for meeting nutrient reference value: Vitl Female Fertility, £19.95 Best prenatal supplement for hormonal support: MyOva Preconception, £36 Best prenatal supplement for vegans: Cytoplan Pregna-Plan, £18.89 Best prenatal supplement for cost effectiveness: Solgar Prenatal Nutrients, £16.13 Best prenatal supplement for fertility-specific nutrients: Ovum Time to Conceive, £44 Runner-up prenatal supplement for fertility-specific nutrients: Ova Her, £19.99 Jump to section Best prenatal vitamins and supplements 2026 What are prenatal vitamins? When should you start taking prenatal vitamins and supplements? What we looked for in prenatal vitamins and supplements Best prenatal vitamins and supplements 2026 Artah enhanced fertility Available from Healf (£36), Artah (£36), Boots (£36) Best prenatal supplements for a wide range of nutrients Star rating: 4.5/5 Price per day (recommended dose): £1.20 A useful combination of a wide range of vitamins, minerals plus phytonutrients. It has a high price tag, but the high content of vitamin B12 (6,000% NRV) and vitamin D, plus added inositol, CoQ10 and extra antioxidants could be beneficial when trying to conceive. Artah do also offer a discounted price of £27 a month if you subscribe. The supplement can be used throughout pregnancy and is formulated by a US dietitian to optimise hormonal health, foetal development and maternal wellbeing. Three daily capsules is a lot if you find it hard to swallow tablets. Available from: Healf (£36) Artah (£36) Boots (£36) Purolabs Pregnancy Complex Available from Purolabs (£31.99) Best prenatal supplement for pregnancy and breastfeeding Star rating: 4.5/5 Price per day (recommended dose): £1.06 Contains 28 natural ingredients, including a good range of essential nutrients, with 200% NRV for folic acid and vitamin D, and no very high doses of any nutrients. Additional ingredients include CoQ10, inositol and VitaCholine, although calcium and iodine come in below the NRV. Our tester found them easy to swallow and liked the slim bottle. Also contains probiotic Lactobacillus rhamnosus to support a healthy gut microbiome, and is suitable for vegetarians and vegans. Available from: Purolabs (£31.99) Vitl Female Fertility Available from Amazon (£10.86), Vitl (£19.95) Best prenatal supplement for meeting NRVs Star rating: 4.5/5 Price per day (recommended dose): 57p This mid-price product has no bonus ingredients but it ticks the boxes for the basics and includes folic acid, vitamin D and iodine. There are 17 essential nutrients with all of the key nutrients providing at least 100% NRV (except magnesium at 32%) and no bulking agents. This supplement aims to prepare the body for a healthy conception and claims to aid hormonal balance. It's suitable for vegans as it contains no animal-derived vitamin D. One coated tablet per day, but our tester found it to have a strong smell. Available from: Amazon (£10.86) Vitl (£19.95) MyOva Preconception Available from MyOva (£36), Boots (£36), Amazon (£32.40) Best prenatal supplement for hormonal support Star rating: 4/5 Price per day (recommended dose): £1.20 One of the pricier options but it has a high content of myoinositol and vitamin B6, which might support those with irregular hormonal cycles. It's suitable for women with PCOS and can be used throughout pregnancy. The tablets are larger than standard and contain some glazing and anti-caking agents. Our tester found taking four large tablets a day quite unpleasant. Available from: MyOva (£36) Boots (£36) Amazon (£32.40) Cytoplan Pregna-Plan Available from Cytoplan (£18.89), Bodykind (£20.99) Best prenatal supplement for vegans Star rating: 4/5 Price per day (recommended dose): 61p Cytoplan's supplement contains a wide spectrum of essential nutrients for prenatal and throughout pregnancy. It contains a very high amount of vitamin B12, which is of key importance to vegans. At 10,000% NRV it’s probably far higher than most people need, but as it’s a water-soluble vitamin, such a high dose is not considered harmful. This supplement has added phytonutrients, which may have antioxidant activity, reducing oxidative damage to cells, and also contains ginger, which studies have shown to have some benefit in managing nausea in pregnancy. Natural plant extracts such as kelp and marigold provide additional nutrients. It also contains an anti-caking agent and bulking agents. Two large tablets per day, but our tester found them manageable. Available from: Cytoplan (£18.89) Bodykind (£20.99) Solgar Prenatal Nutrients Available from Amazon (£16.13) Best prenatal supplement for cost effectiveness Star rating: 4/5 Price per day (recommended dose): 38p The cheapest of the supplements we tested, but with 20 pregnancy-supportive nutrients including folic acid and vitamin D, plus added inositol and choline, this offers a solid nutrient range. The supplement claims to be specially formulated for the needs of pregnant and lactating women, however there was only 50% NRV iodine, a nutrient which is of concern during pregnancy. It's suitable for vegans but contains soya-derived amino acids so may not be suitable for those with a soya allergy. It also contains bulking and anti-caking agents; two large tablets to be taken daily. Available from: Amazon (£16.13) Ovum Time to Conceive Available from Ovum (£44) Best for fertility-specific nutrients Star rating: 4/5 Price per day (recommended dose): £1.47 This was the most expensive supplement we tested, with three large tablets needing to be taken every day – a bit of a challenge for our tester. The manufacturers claim that Ovum has been developed in collaboration with fertility doctors and backed by over 550 clinical studies. It contains 2,000% NRV of vitamin D, as well as added CoEnzyme Q10 and folate in a highly bioavailable form (methylfolate). It also contains antioxidants and a small range of other nutrients that have potential roles in supporting healthy fertility and the early stages of conception. Available from: Ovum (£44) Ova Her Available from Ova (£19.99), Boots (£19.99) Runner-up for fertility-specific nutrients Star rating: 3.5/5 Price per day (recommended dose): 72p This supplement contains 26 ‘transformational nutrients’ and has a high content of vitamin D and vitamin B12 (6,000% NRV), but only 6% NRV for calcium, which is very low for breastfeeding. Ova Her is designed to be taken in the three months leading up to trying to conceive and throughout pregnancy as well as postnatally. This supplement contains some vitamin A, which is generally not advised during pregnancy, although a note on the Ova website addresses this issue, stating that the amount is well within safety guidelines. Choline is also included. While it has been recognised as supporting brain function, it is unclear how this might be of use prenatally. Our tester found the capsules to have a strong taste and smell, which may be off-putting during early pregnancy. Available from: Ova (£19.99) Boots (£19.99) What are prenatal vitamins? While there is currently no specific recommendation for the amounts of nutrients which will promote fertility, levels of some vitamins and minerals have been shown to be important in healthy conception. Some studies have shown that antioxidant nutrients including vitamins C and E, folate and zinc have a beneficial effect on fertility for both men and women, while the Mediterranean diet is often recommended as a way to achieve nutrient targets in readiness for conception and a healthy pregnancy. All people planning a pregnancy are advised to take a supplement containing 400 micrograms (mcg or µg) of folic acid (also known as vitamin B9) every day up to the 12th week of pregnancy. Some people may need a higher dose of 5mg if they have been affected by neural tube defects, but this needs to be discussed with your GP. In addition, studies suggest that iodine and vitamin D should also be taken – in fact, all adults should take a 10mcg vitamin D supplement between October and March when synthesis of vitamin D on the skin is insufficient. Other useful nutrients to look for in a prenatal supplement are: Omega-3 (350mg EPA and DHA): improves egg quality and implantation Iron (14.8mg): essential for healthy menstruation and regular ovulation Zinc (8mg): important for healthy ovulation and early development of the embryo Iodine (150mcg): needed for healthy menstruation and egg maturation Vitamin B12 (1.5mcg): important for implantation and maintaining a healthy pregnancy In addition to these nutrients, emerging evidence suggests that there may be a role for other compounds to support healthy conception, including CoEnzymeQ10, and inositol, although more research is needed. As previously mentioned, it's also important to check that prenatal supplements do not contain high amounts of vitamin A, as too much can lead to birth defects and increased risk of miscarriage. Find out more about key prenatal nutrients: What is folic acid? Am I getting enough vitamin D? What is zinc? Best omega 3 supplements What is vitamin B12 good for? When should you start taking prenatal vitamins and supplements? It is recommended that both partners prepare for conception from 3 months before trying to conceive so that the egg and sperm can be in optimal condition for fertilisation. This is because it takes around 90-100 days for an egg to mature, and similarly 2-3 months for sperm to mature. A healthy balanced diet during this time is also of key importance, but supplements can help to reduce the risk of nutrient gaps and deficiencies. Most of the supplements formulated for use prenatally are safe to continue throughout pregnancy, and certainly for the first few weeks you might not even know you are pregnant. However, it is worth investigating whether a pregnancy-specific supplement might be a more economical option. See our tried and tested review of pregnancy supplements for more information. What we looked for in prenatal vitamins and supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, with a range of price points to suit different budgets. The key areas we assessed were: Taste and flavour: is the consuming experience pleasant? Nutrient profile: which nutrients are included? And at what levels? How does this compare to the NRV? 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? Related guides All you need to know about pregnancy Pregnancy, food and body image What to eat for a vegetarian pregnancy What is a healthy pregnancy diet? What do my pregnancy food cravings mean? What can't I eat when pregnant? More supplement reviews Best collagen supplements Best joints supplements Best ashwagandha supplements Best sleep supplements Best vitamin C supplements Best biotin supplements
The best probiotic supplements 2026 – tried and tested
Also known as ‘friendly’ gut bacteria, probiotics are recognised as live micro-organisms that may provide health benefits. Read our review to discover the best probiotic supplements to choose
Probiotics, often referred to as ‘friendly’ gut bacteria, are live micro-organisms that, when taken in sufficient amounts, may offer various health benefits. Supporting your gut health is vital for overall wellbeing, as maintaining a good balance and diversity of gut microbes can lead to proven digestive advantages, such as preventing or managing diarrhoea. The potential benefits of probiotics extend beyond digestion too, including supporting your immune system during times of stress. While diet plays a central role in fostering a healthy gut – think fibre-rich plant foods and fermented options like kimchi or kefir – there may be moments when a probiotic supplement could be a useful addition to your routine. JUMP TO REVIEWS If you're considering supplementation, we – with the help of an expert nutritionist – have tested a variety of probiotic products to determine the best for quality, effectiveness and value. Read on to discover the top probiotic supplements to support your gut health which includes one of our favourites for 2026, Natures Zest Biocultures Powder and the highly rated Smart Strains For Your Immune System. The potency of probiotics is measured in colony-forming units (CFU). Find out more about probiotics and what they do. Best probiotic supplements at a glance Best probiotic for gut health: Vitabright Advanced Bio-Cultures, £19.99 Best probiotics for when you're on antibiotics: Smart Strains For When You're on Antibiotics, £16.49 Best probiotics for immune support: Smart Strains For Your Immune System, £26.49 Best three-month supply of probiotics: Healthspan Pro20 Biotic, £47.99 Best vegan probiotics: Dr Vegan Gut Works, £28.99 Best high-strain diversity probiotics: Seed DS-01 Daily Synbiotic, £53.99 Best powdered probiotic: Natures Zest Biocultures Powder, £19.95 Best probiotics for diverse strains: Swallow Probiotic Live Cultures, £30 Best postbiotics: Ancient and Brave - True Biome,£36 Runner-up probiotic: ProVen Probiotics ShapeLine, £24.99 Best probiotics for potency: Epetome Synbiotic Duo Cap, £54.99 Best probiotics for detailed strain transparency: Garden of Life Microbiome Once Daily 10B, £18.49 Best probiotics for high CFU: Natures Zest Bio Cultures Advanced Formula, £20.99 Best probiotic for timing guidance: Zipvit Pro-Bio 20 Probiotic 20 Billion CFU, £7.99 Best probiotics for convenience: ProVen Probiotics 25B, £18.25 Jump to: Best probiotics to buy in 2026 How to choose a probiotic Which probiotic strain is best? How much should I take? What format of probiotic is best? How should I take a probiotic supplement? When to start taking probiotics before travel How we tested probiotic 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 and liquids, with a range of price points to suit different budgets. The key areas we assessed were: Taste and flavour: are they pleasant to consume? Active ingredients: what are the different species of probiotic and are details of the strain included? What is the potency (CFU) of the individual bacteria? Are there details regarding the expiry date? Formulation: Does the product include a prebiotic? And has it been formulated to deliver the probiotics to the part of the gut where they are needed? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan, gluten-free? Value for money: how does it compare to other products on a cost-per-day basis? Clarity of instructions: are storage details and how to take the product clearly described? Best probiotics to buy in 2026 Vitabright Advanced Bio-Cultures Available from Vitabright (£19.99), Amazon (£16.14) Best probiotic for gut health Price per day: 63p Star rating: 5/5 Offering a 100 per cent money-back guarantee, this product ticked most of our boxes, with 17 different species, 11 of which are at amounts above 1bn CFU (there are 45bn CFU in total). However, there are no details of the exact strains of bacteria used in the product. An enteric-coated capsule offers protection against stomach acid, and inulin acts as a food source to support the gut-friendly bacteria. Vegan and gluten-free. Available from: Vitabright (£16.99) Amazon (£16.14) Smart Strains For When You're On Antibiotics Available from Boots (£16.49) Best probiotics for when you're on antibiotics Price per day: 82p Star rating: 5/5 Taking antibiotics can wreak havoc on your gut, so it's wise to give your body extra support. Testers were impressed that these probiotics had been thoughtfully created to do just that. Each capsule provides 10 billion live Lactobacillus rhamnosus and should be taken daily from the first antibiotic treatment, and continue for seven days after treatment has ended. Suitable from four years of age. Available from: Boots (£16.49) Smart Strains For Your Immune System Available from Amazon (£15.89) Best probiotics for your immune system Price per day: 88p Star rating: 5/5 What stands out about these probiotics is the addition of vitamin D3. Not only will you benefit from two strains of bacteria (that's 20 billion CFU), you also get 100 per cent of your recommended dose of vitamin D. This supports your immune system but we often don't get enough during winter. Testers found the sachets dissolved well in the mouth, although not as well in water. However, the flavour is intense and challenging straight from the sachet, so we'd advise mixing in water as well as you can. Available from: Smart Strains (£26.49) Amazon (£15.89) Healthspan Pro20 Biotic Available from Healthspan (£47.99) Best three-month supply of probiotics Price per day: 40p Star rating: 5/5 With 20 billion live organisms across five well-researched strains naturally found in the human gut, this probiotic is formulated for general digestive health and immune balance. Easy to open and completely tasteless, the capsule format is convenient for daily use and requires no refrigeration. A vegan and vegetarian-friendly supplement, it is free from gelatin and lactose, and contains minimal additives. Each batch is third-party tested to GMP standards, providing reassurance on purity. Overall, this is a straightforward, reliable choice for anyone seeking a high-strength, multi-strain probiotic. Available from: Healthspan (£47.99) Dr Vegan Gut Works Available from Amazon (£23.16), Dr Vegan (£24.64) Best vegan probiotics Price per day: 97p Star rating: 5/5 Easy to take and featuring a neutral flavour with no noticeable smell, this Dr Vegan probiotic supplement offers a blend of six well-known probiotic strains, including Lactobacillus and Bifidobacterium species, alongside prebiotic inulin and psyllium husk. Each capsule delivers an impressive 50 billion CFU, which have a delayed release to help protect bacteria through the stomach. The formula is vegan, allergen-free and comes in a recyclable pouch. While claims reference clinical studies, more transparent evidence for the specific formulation would be reassuring. A 60-day money-back policy adds peace of mind. Available from: Amazon (£21.49) Dr Vegan (£23.16) Seed DS-01 Daily Synbiotic Available from Seed (£53.99), Healf (£59.99) Best high-strain diversity probiotic Price per day: £1.27 Star rating: 5/5 Easy to take with no noticeable taste or smell, these capsules are standard-sized and vegan-friendly, making them suitable for a wide range of dietary needs. The packaging is thoughtfully designed, being recyclable and shelf-stable with no need for refrigeration, and a handy travel container is included. They're shipped from the US with a $10 delivery charge per order; it’s a premium product that may not suit every budget, although free worldwide shipping is available for subscriptions delivered every three months. With 24 clinically studied strains and a guaranteed 53.6 billion AFU (active fluorescent units) to expiry, the formulation is robust and supported by strong clinical evidence. The capsule-in-capsule delivery system aims to ensure bacteria reach the gut, providing convenience and peace of mind for daily use. Available from: Seed (£53.99) Healf (£59.99) Natures Zest Biocultures Powder Available from Natures Zest (£19.95), Amazon (£17.95) Best powdered probiotic Price per day: 66p Star rating: 5/5 Offering a high-strength probiotic in powder form, this product delivers 60 billion CFU per daily scoop across nine strains, with prebiotic fructooligosaccharides to support the growth of beneficial bacteria. It supports digestive health and overall gut balance. Suitable for vegans and gluten-free, made in the UK in a GMP-certified facility. Available from: Natures Zest (£19.95) Amazon (£17.95) Swallow Probiotic Live Cultures Available from Swallow (£30) Best probiotics for diverse strains Price per day: £1 Star rating: 4.5/5 Plenty of reassurance is provided on the website and packaging about the quality of the ingredients (third-party lab tested, clinically proven strains). With 16 different strains at a total of 35 billion CFU, this made for a popular product with testers. Gastro-resistant capsules and added prebiotic fibre help promote longer survival of the probiotic bacteria, too. Available from: Swallow (£30) Ancient + Brave True Biome Available from Ancient and Brave (from £36) Best postbiotics Price per day: £1.28 Star rating: 4.5/5 This neutral-tasting powder blends smoothly into drinks or smoothies and is easy to add to a daily routine. It contains a single postbiotic strain, prebiotic fibre and L-glutamine to support the gut lining and microbiome balance without using live bacteria. The vegan formula comes in secure, clearly labelled packaging with a good shelf life. It’s a gentle, effective option for sensitive digestion, though those after live probiotics may prefer another product. We love that it's available in either individual sachets as well as a glass jar. Available from: Ancient and Brave (from £36) ProVen Probiotics ShapeLine Available from Amazon (£24.99), Pro-Ven Biotics (£31.99), BodyKind (£25.59) Runner-up probiotic Price per day: £1.05 Star rating: 4.5/5 With 50bn CFU of ‘extensively researched’ microbes, this has one of the highest contents of the products we tested. However, although we are given the details of five different strains, there’s no detail of proportions. Corn starch acts as a prebiotic, and an enteric coating protects against stomach acid, meaning there’s a good chance the bacteria will survive and establish themselves in the gut. The capsules also include vitamins D3 and C, plus zinc. The packaging includes a claim they’re proven to support a ‘shapelier you’, but there’s no further explanation of how or what that means. Vegetarian (not vegan), dairy- and gluten-free. Available from: Amazon (£24.99) Provenbiotics (£31.99) BodyKind (£25.59) Epetome Synbiotic Duo Cap Available from Epetome (£54.99) Best probiotic for potency Price per day: £1.83 Star rating: 4.5/5 There are 11 different live cultures in these capsules, the majority at a level between 1.2 and 12.88bn CFU; three more are just below this (at 0.88bn each). Providing a total of 50bn CFU, this product offers one of the highest potencies of the products we tested. The space-age looking capsule is formatted with a ‘duo cap’ designed for targeted delivery within the gut, and claiming to be 30 times more effective than other delivery mechanisms. It contains FOS fibre as a prebiotic, plus vitamin D, zinc and biotin. Available from: Epetome (£54.99) Garden of Life Microbiome Once Daily 10B Available from Garden of Life (£18.49) Best probiotic for detailed strain transparency Price per day: £1.10 Star rating: 4/5 With 10 billion CFU and 13 strains of bacteria, this product is designed to be taken once a day so fits into your busy lifestyle. The strains are specified and listed and this supplement is vegan-friendly. It's slightly cheaper than others, but also contains considerably lower CFUs. Available from: Garden of Life (£18.49) Natures Zest Bio Cultures Advanced Formula Available from Natures Zest (£20.99) Best probiotic for high CFU Price per day: 57p Star rating: 4/5 As the name suggests, this contains a whopping 100 billion CFU per dose within 12 different probiotic strains. It's good value for money and GMP certified, but our testers felt more information (including full ingredients) was needed on the pack. Available from: Natures Zest (£20.99) Zipvit Pro-Bio 20 Probiotic 20 Billion CFU Available from Zipvit (£7.99), Amazon (£5.98) Best probiotic for timing guidance Price per day: 24p Star rating: 4/5 Our testers appreciated the useful advice to take this supplement at breakfast, as this is when stomach acid is at its most neutral. Three different probiotic strains are included, at a total of 20 billion CFUs. However it lost marks due to the fillers included in the product and the additional packaging. Available from: Amazon (£5.98) Zipvit (£7.99) ProVen Probiotics 25B Available from ProVen Biotics (£18.25) Best probiotic for convenience Price per day: £1.20 Star rating: 4/5 There are a few added extras in this product, as well as four popular bacterial strains. Nutrients such as vitamins C and D3, plus calcium, selenium and zinc are included to help support immunity. The total combined CFU of the four strains is 25bn, but there is no breakdown so we can’t be sure all are provided in sufficient amounts. The capsules contain FOS as a prebiotic and have an enteric-coating. For ease of use, the capsule can be opened and the contents sprinkled on food (but you will lose the benefits of the enteric coating), the product does not require refrigeration. Vegetarian (not vegan), dairy- and gluten-free. Available from: ProVen Biotics (£18.25) Other probiotics tried and tested: Symprove, 3.5/5, from £49.99 Holland & Barrett Live Friendly Bacteria, 3.5/5, £7.99 The Gut Co Care, 3.5/5, £44 Feel Daily Biotic: 3/5, £35.04 Feel Beauty Probiotic+: 3/5, £35.04 Vitl Daily Biotic: 3.5/5, £14.99 JS Health Probiotic: 3.5/5, £21.99 How to choose a probiotic When choosing a supplement check the label for the following information: A list of the species of bacteria included in the product. Are these appropriate for your needs (e.g. have they been assessed in clinical trials)? A good starting base is the inclusion of families such as Bifidobacterium and Lactobacillus. The number of colony-forming units (CFU) supplied by the product. The higher the number, the more active microbes per dose. Either the manufacture date or an expiration date. This is a useful guide to determine the potency of the product, because the number of live bacteria will reduce over the life of the product. Has the product been tested by a third party to confirm the CFU and potency? Does the product contain a fuel source (known as a prebiotic) to support the microbes? Check the ingredients label for accepted prebiotics which include inulin, fructooligosaccharides (FOS) and galactooligosaccharides (GOS). You may see these combination products (pro- and prebiotics) referred to as ‘synbiotics’. Has the product been designed to promote the safe delivery of the microbes to the small intestine and colon (where they are needed)? This may be thanks to an enteric coating on a capsule or the way a liquid product is taken, e.g. on an empty stomach. If you have a specific dietary need, check the ingredients carefully, for example, not all products will be suitable for vegans because they may contain traces of dairy. Which probiotic strain is best? Look at the ingredients label to check the details – you’re likely to see the bacteria and/or yeast described as Bifidobacterium longum W11. We read this is as follows: Bifidobacterium is the ‘genus’ or family name longum is the species, or type within that family group W11 is the specific strain. The most common and effective probiotics that are included in a supplement are those of the Lactobacillus, Bifidobacterium and Streptococcus families as well as Bacillus. Outside of these four, you will need to do your own research. If you want to verify whether the particular probiotic can help with a specific health need, check the relevant clinical studies and then ensure that the product you are considering contains the same strain, at the same potency that was evaluated in the trial. How much should I take? There are no official recommended daily doses or upper limits for probiotics, although most experts suggest a product should supply 1-10 billion CFU per dose; with multi-strain products potentially offering doses of 1-10 billion CFU for each strain. Taking high doses isn’t advised due to the risk of unwanted side effects such as bloating, wind and loose bowels or constipation. For most people, probiotic supplementation is generally safe; however, those with certain gut disorders, compromised immune systems (including those on immune-suppressant medication), severe illness or allergies, as well as pregnant and breastfeeding women should seek advice from their GP prior to supplementing. Furthermore, if you are taking certain medications including antibiotics or anti-fungals, discuss the use of a probiotic supplement with your GP. What format of probiotic is best? This depends on a number of factors: The bacteria you choose How you wish to store the product Whether the formulation is designed to ensure the probiotics reach the part of the digestive system where they are needed. Liquid and dairy-based products will likely need refrigerating and tend to be the least shelf-stable. Probiotics in solid form, such as capsules and powders, are more stable and can be stored for a longer period of time often under cool, dry conditions, such as in a cupboard. Probiotics that are encapsulated in a hard capsule shell or ‘enteric’ coating stand a better chance of reaching the colon, while dairy-based foods and drinks that tend to stay in the stomach longer may result in more of the bacteria being lost. Studies suggest that suppositories, which avoid the stomach altogether, may deliver a greater proportion of viable probiotic, but these aren’t as commonly available over the counter. How should I take a probiotic supplement? Follow the instructions on the label, as how you should take the product will depend on the ingredients. Often the recommendation is to take on an empty stomach, to avoid it being held up in the digestive system. Most studies support taking once or twice a day for about 12 weeks. When to start taking probiotics before travel Travelling and going on holiday – particularly abroad – can have a noticeable impact on gut health and digestion. Changes in time zones, dietary habits, water sources and even increased stress levels can disrupt the balance of gut bacteria, sometimes resulting in digestive issues such as bloating, constipation or diarrhoea. Exposure to unfamiliar foods and environments may also increase the risk of gut upsets, including traveller’s diarrhoea. Taking a probiotic supplement can help support digestive health during travel by helping to maintain a healthy balance of gut bacteria. An analysis of studies has found that the most effective probiotic strain for traveller's diarrhoea is Saccharomyces boulardii CNCM I-745, so be sure to check your product contains this specific strain. For best results, it is recommended to start taking a probiotic supplement at least a week before travel and continue throughout your trip. This gives the beneficial bacteria time to establish in your gut and offer protection during your travels. We also reviewed Nutrigums (£9.99). More health and wellbeing product reviews Best personalised nutrition tests Zoe review Best collagen supplements 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 pre-workout supplements Best creatine supplements Best calcium supplements Best sleep supplements Best joints supplements Related content What are probiotics and what do they do? Top probiotic food Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstance
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? 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. All health content on Good Food 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 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 How to wake up early in the morning 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