Biohacking has been big business for the past few years, with many of us adjusting our lifestyles, supplements, workouts, sleep and more in an attempt to boost wellbeing and enhance longevity.

And our pursuit of a longer health span has led to people trying out pretty much anything and everything - from the wonderful (creatine, for example, is one of the most rigorously researched supplements out there) to the weird (snake venom injections, anyone?) and everything in between.

The latest buzz? Peptides. One of the most talked about ingredients on the wellness scene, peptides are being framed as something of a miracle cure-all, largely for their multi-use applications and overall versatility.

Beauty geeks among us (guilty as charged) are likely to be familiar with the term, as peptides are abundantly marketed in skin and hair care products such as firming eye creams and plumping lip balms, while A-listers such as Gwyneth Paltrow, Hailey Bieber and Jen An (who is rumoured to have called peptides 'the future' of wellness) are among those espousing the use of peptides for everything from beauty benefits to longevity gains, muscle recovery, weight management and more.

And it's easy to get drawn in: the claims are hugely appealing. After all, who doesn't hanker after smoother skin and glossier hair? But aside from their beauty uses, peptides are also available in the form of ingestables (think collagen supplements) and, controversially, injectables.

While research (such as this study, published in the journal Signal Transduction and Targeted Therapy) states peptides do have potential therapeutic benefits, with more and more largely unregulated clinics springing up across the UK, what does the science say about the efficacy and, more importantly, safety of these products? We asked the experts for their take; keep scrolling for everything you need to know.

While you're here, though, you might be interested in Em The Nutritionist's life-changing wellness lessons, team MC UK's favourite electrolyte products, plus find out how one Health Writer got on when she tried a trending longevity health test, here.

Peptides are everywhere right now, claiming to boost wellbeing and longevity - but do they really work?

What are peptides?

Safe to say, while we've heard the term, it's always good to know exactly what it is we're choosing to put in and on our bodies (or not, as the case may be). So, what are peptides?

"Peptides are short chains of amino acids, which are the building blocks of protein," explains registered dietician and author of How Not To Eat Ultra Processed, Nichola Ludlam-Raine. "They are naturally found in the body and in foods, and they play important roles as signalling molecules, helping to regulate processes such as hormone release, appetite, immune function and tissue repair. Some peptides, like insulin, act as hormones, while others are formed during digestion when protein-rich foods are broken down."

It's important, here, to make the distinction between fully approved, prescribed peptides such as GLP1s and ones such as collagen that can be found in wellness supplements and beauty products. There's also a greyer area of so-called experimental peptide injections, which are booming across the pond and gaining traction in the UK.

Why are peptides so popular right now?

Our collective fascination with biohacking and even looksmaxxing has led us to try ever more extreme treatments, in an attempt to look and feel younger, for longer. And this messaging is straight out of the peptide playbook, explains Dr Nirusha Kumaran, certified peptide therapy practitioner, and chief medical officer of Founders Health Longevity Clinic.

"Peptides have had a bit of a moment recently, largely due to the rise of GLP-1 medications for fat loss, which have brought them into the mainstream," she tells MC UK. "At the same time, there’s a growing shift toward longevity and preventative health. People have shifted away from asking 'How do I fix this?' to asking, 'How do I optimise my health long-term?'

"Social media has also played a role, but not necessarily a helpful one. There’s a lot of misinformation, particularly around 'research use only peptides' being sold online, which can be unsafe and unregulated."

What are the purported benefits of peptides?

So, are there any benefits to ingesting/injecting/slathering on peptides, as promised? Well, there can be.

"One of the reasons peptides are generating so much interest is that they tend to work with your body, rather than overriding it," notes Dr Kumaran. "In the right patient, and when clinically appropriate, peptides can support key processes such as:

• Metabolic health and weight regulation
• Energy and recovery
• Skin quality and ageing
• Hormonal balance
• Sleep and stress resilience.

1. They can aid the treament and diagnosis of diabetes

From a clinical perspective, there are also advantages to peptide use, as Robert Bradshaw, lead clinical pharmacist at Oxford Online Pharmacy, explains. “Peptides can have several benefits," he tells MC UK. "Firstly, peptide-based therapies are being increasingly used in diabetes research to enhance insulin sensitivity, stimulate natural insulin secretion, and control blood sugar levels.

"Researchers at the National Institute of Health and Care Research developed an affordable C-peptide test to measure insulin production, confirming whether a patient has Type 1 or Type 2 diabetes, which could save the NHS millions annually.

2. They're an established beauty supplement

“Meanwhile, as peptides are short chains of amino acids that act as building blocks for proteins like collagen, they can also increase collagen production to aid skin firmness and cartilage health," notes Bradshaw.

3. They aid fat loss and appetite regulation

“Lastly, peptides are present in GLP-1’s fat loss medications like Semaglutide (Wegovy) and Tirzepatide (Mounjaro)," says Bradshaw. "These are useful for appetite control, as they mimic hormones that tell the brain you are full to reduce calorie intake and hunger sensations."

Who are peptides suitable for?

All this being said, peptides aren't suitable - or advisable - for everybody.

"Peptides are not a one-size-fits-all solution," cautions Dr Kumaran. "They may be appropriate for individuals who have specific metabolic, hormonal or inflammatory concerns, those who are looking to support healthy ageing in a medically guided way or people who have not responded fully to lifestyle interventions alone.

"But suitability depends on a full clinical assessment, including a full medical history, blood results and overall health goals. They are not appropriate for everyone, and should never be used casually or without supervision."

What does the science say about peptides?

Here's where things get complicated. Just because our bodies naturally produce peptides doesn't mean that they're safe - or effective - for all the uses we're being led to believe. So, what does the science say about clinics offering 'pre-clinical' synthetic injectable peptides, supposedly for the purposes of health and wellbeing gains? It's proving to be a bit of a grey area, to say the least.

"There is evidence that some peptides, particularly those that are fully approved medications, are effective," says Dr Kumaran. "GLP-1 therapies, for example, have strong clinical evidence supporting their use in weight management, blood sugar control and even cardiovascular health.

"For other peptides, the evidence is still emerging. Some are supported by early-stage or smaller studies, but do not yet have the same level of large-scale clinical data."

The takeaway? Practice informed scepticism when it comes to injectable peptides - and don't be tempted to go off-label for your wellness gains.

"It is important to work with a practitioner who understands the difference between regulated and unregulated products, and who applies peptides responsibly, rather than following trends," warns Dr Kumaran.

Consider yourself de-influenced.

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Looking after my hormonal health has often felt like a losing battle. In a world where most healthcare professionals will suggest the contraceptive pill or a series of pricey supplements as the only solution to combat conditions like PCOS, cycle irregularities, or hormonal imbalances, many of us are left doing absolutely nothing. Someone who shares this feeling is Grace Beverley, the brains behind supplement brand Shreddy, and she reckons she's created a women's wellness blend that could be the answer to many of our woes. Naturally, I had to try it out for myself.

Shreddy's Superwoman formula is a superblend of eight different supplements, including 4,000mg of Myo-Inositol, which is commonly studied in clinical research related to women's wellness and found in most PCOS support supplements. The goal is to have a once-a-day drinkable formula that supports normal fertility, normal testosterone levels, normal carbohydrate metabolism, normal blood glucose levels, and healthy hair and skin. In short, it addresses a range of the most common PCOS symptoms.

While hormonal medication and adjusting your lifestyle with things like PCOS workouts can do some good, expert-backed supplements are the one thing that can do some good for everyone. After testing for a month, this is my verdict on Superwoman.

Ingredients and claims

Now, it's important to note that Superwoman isn't marketed as an exclusively PCOS-support supplement. It's an all-rounder, feminine support formula that contains essential nutrients you may be lacking. Most importantly, it tastes just like apple and blackcurrant squash.

The full supplements included are:

• Myo-Inositol - A nutrient spinning a lot of plates and commonly studied in clinical research related to women's wellness.
• CoQ10 - A naturally occurring coenzyme that works inside your cells' mitochondria, often referred to as the body’s energy centre.
• NAC - N-Acetyl L-Cysteine - a stable form of L-Cysteine that is involved in the body’s natural production of glutathione.
• Folate (from folic acid)- Contributes to the reduction of tiredness & fatigue. It also plays a role in supporting normal homocysteine metabolism.
• Selenium - Contributes to the maintenance of normal hair, skin and nails, and supports normal thyroid function.
• Chromium - Contributes to normal macronutrient metabolism and helps maintain normal blood glucose levels.
• Zinc - Supports normal skin, fertility, cognitive & immune function, and contributes to the maintenance of normal testosterone levels in the blood.
• Vitamin D - Vitamin D contributes to the maintenance of normal bones and immune system function.

This unique blend takes a host of everyday supplements that many of us are probably taking separately and puts them into one drinkable formula.

How to take it

One of the best things about Superwoman is how easy it is to take. You just mix 8g, or one scoop (which comes in the bag), with 500ml of water. You can adjust the amount of water based on your flavour intensity preference.

As mentioned, it tastes exactly like squash—and I mean exactly. If I did a blind taste test, it would be almost impossible to distinguish between apple and blackcurrant cordial off a supermarket shelf. Best of all, it blends completely with no lumps or grittiness whatsoever.

Superwoman: My review

The first thing I want to note is that I haven't actually been diagnosed with PCOS, but I have almost every single symptom. My lack of diagnosis is a whole other issue up for discussion, but I've spent the last few years seeking out anything designed to help with PCOS symptoms. I know they won't do any harm, and anything is worth a try in my book.

Shreddy notes that "Superwoman was formulated as a women's wellness blend and is suitable for anyone with PCOS. As with all supplements, it is not intended to treat or cure any medical condition. It is a supplement and not a medicine, so individual experiences will vary." However, it can also "be taken by anyone looking for a daily women's wellbeing supplement," not exclusive to those with PCOS. Great news.

When it comes to tablets, I am admittedly terrible at taking supplements. I hardly remember to take my prescriptions every day. This becomes even trickier when I have five or more supplements to take on a daily basis—the whole thing just goes out the window.

So, any supplement that requires no more effort than drinking a glass of water in the morning is just what appeals to me. However, I've previously spoken about my struggle with many drinkable powders. Most of them I don't find particularly tasty, I don't like the gritty texture, or they're inconvenient to take (i.e. mixed in a smoothie, which can be simply too much effort some days).

If you haven't already gathered, Superwoman couldn't be further from that. Opening the packet for the first time was a little intimidating, as it looks just like a protein powder and has a slightly artificial scent. So, I was expecting not to particularly enjoy the taste and to be met with lumps in my drink. However, it's totally different when dissolved. I used my small electric whisk to mix one scoop with a glass of water the first time I tried it, and it took no more than five seconds to blend. You're left with a liquid that looks exactly like squash, as well as tasting like it.

After establishing this was something I felt happy to drink every day—and, in fact, started to look forward to—the next step was to see how it made me feel. And honestly? While I don't want to claim it's a miracle worker or has improved my symptoms tenfold, I have felt better in myself. I feel less tired, more well-rested, and have more energy day-to-day. I'll have to test for a few more months, but I'm looking forward to doing so—not something that I can readily admit about other supplements I've tried in the past.

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I'm a firm believer that the best wellness investments are the least complicated ones. There are countless supplements, treatments, pieces of tech, and fads swirling around that have most of us scrambling to keep up, so anything that can become a simple and quick addition to my day while adding multiple health benefits, is my idea of a very worthwhile investment. Greens powders are exactly that.

My Bloom review goes to show just how highly I rate multi-tasking formulas, and the science behind products like Free Soul mango greens proves that you really can get 20+ superfoods into your diet in one go. Offering a concentrated hit of nutrients, greens powders can help with your digestion, gut microbiome diversity, immune system, and even nervous system.

Of course, they're not a magic potion, and they certainly aren't a replacement for a balanced diet and exercise routine. Like all supplements and protein powders, greens powders work in addition to nutrient-dense foods, plenty of water, and daily movement - not as an alternative. But if, like me, you struggle to get all your nutrients in, they can make for a seriously beneficial shortcut when you need it. In the same way you might use creatine supplements or stress supplements for an added boost, greens can function as a great all-rounder to keep your body in check.

Most greens powders on the market are fairly similar in terms of the ingredients and benefits they offer, but the taste can very hugely. Below are formulas our team has put to the test, and all pass the test in terms of benefits, texture, and taste.

Best greens powders: Quick shopping links

• Bloom: £25 at Amazon
• Rheal: £20 at Amazon (save 20%)
• AG1: £79 at AG1
• Free Soul: £25.41 at Amazon
• Shreddy: £34 at Amazon
• Holland & Barrett: £15.75 at Holland & Barrett (save 25%)

Shop our favourite greens powders

I have no problem starting new healthy habits - what I struggle with is sticking to them. So, the promise of a daily intake greens powder that is both delicious and supports a healthy gut seems like just the thing to keep me on top of my wellbeing. When I found out that Bloom, the TikTok viral supplement brand, had launched at Holland & Barrett in the UK, I knew that this was something I needed to try.

Greens powders, like Free Soul, have exploded in popularity in recent years. Content related to the hashtag #greenspowder has had billions of views on TikTok, and there was a period of time when I couldn't go more than a few scrolls without seeing someone sipping on one on my FYP. But here at Marie Claire UK, we're firm believers in testing out viral trends for ourselves before recommending you buy into them.

I've been slightly sceptical about greens powders in the past, mainly because the idea of something that is genuinely tasty and delivers a ton of nutrients in one small drink felt slightly too good to be true. But after thoroughly testing Bloom's offering - which also contains creatine supplements and protein powders - I'm sold.

If you're keen to know more about the brand, or add to your collection of the best clear proteins, best menopause supplements, or stress supplements, Senior Health Editor Ally Head and I have rounded up the Bloom products we genuinely rate.

Our Bloom Nutrition review

Bloom Greens Powder

One 2020 study found that the use of supplements contributes "substantially" to total vitamin and mineral intakes at the population level, meaning powders like Bloom's are responsible for a lot of us getting our nutrients in. As someone notoriously bad at remembering to take pill supplements, a drink like this makes the daily habit much easier.

Touted as a simple way to ingest 20+ fruits, veggies & greens, Bloom's powder is high in fibre and promises to support digestion and energy. The ingredients speak for themselves: a mixture of elderberry fruit powder, Matcha tea powder, broccoli powder, kale powder, gingerroot powder, beetroot powder, goji fruit extract, and other superfood blends make for a pretty exciting product.

But how does it actually perform? I've been drinking the mango flavour of the powder for several weeks now - and yes, I have actually managed to stick with it - and I've noticed several things.

The first thing I liked about Bloom's greens powder is how quickly and easily it dissolves into water. I put one scoop into a glass, fill it up with cold water, and blast it for a couple of seconds with my mini electric whisk before it's ready to drink. It only takes a few more moments to prepare than a plain glass of tap water would. You can also add it to juice, or any drink of your choice, if you want even more flavour.

I don't typically love artificial fruit flavours, so I wasn't sure if this mango edition would agree with me - but I couldn't believe how genuinely fresh and natural it tasted. There are absolutely no bits or lumpiness, and it feels and tastes exactly like a mango-flavoured squash. If I didn't know what it was, there's no way on tasting that I'd assume this was a health drink.

In the few weeks I've been trying it, I have noticed less bloating, slightly increased energy levels, and the positive impacts of the fibre. Best of all, it allows me to be lazy. Replacing just one regular glass of water with the greens powder offers countless benefits without me changing my routine whatsoever. Of course, it shouldn't be used as a replacement for all fruits and veggies in your diet. As it says on the tin, it's a supplement that forms part of a healthy lifestyle.

But having this on hand when I've been under the weather, haven't eaten quite as well as usual, or just want to give my body a boost is so beneficial. At £25, it's well priced against other greens powders on the market. Plus, only needing one small scoop a day ensures it'll last well - it contains at least 30 servings in one little tub. The coconut flavour is definitely next on my list.

Bloom Protein Powder

I have a serious love/hate relationship with protein powder. Most I can't tolerate due to the thick, gritty texture that just feels too heavy, and the ones I've found that I can drink become too sickly after a few sips. Yes, I've tried mixing it into oats or smoothies, but I often find that protein powders change the texture too much or dominate all the other flavours. Well, Bloom might have just cured my protein powder affliction.

As soon as I opened up the Peach Mango flavour, I was pretty sure I was onto a winner here. It smells incredible - and thankfully tastes just as good. I can say that this is one of the few protein powders that I've ever enjoyed drinking, or managed to finish without wincing. Mixed with water, it's incredibly light and refreshing. I've been adding some ice to mine, and it feels like having a fizzy drink rather than something I'm making myself get down for the health benefits.

You get an impressive 20g of protein per serving, and it's sugar-free, too. The amount of protein you should consume will depend on your lifestyle, but even if you have a high goal, just one serving of this sets you up incredibly for hitting your intake.

The specialist formula combines whey protein and collagen peptides, so it's not just about one thing. Whey isolate protein helps with lean muscle maintenance, and collagen and zinc support healthy hair, skin and nails too. So much like Bloom's other products, you're getting a multitude of benefits in one.

Considering this is the first protein powder I have actually managed to consume regularly, I'm really seeing the benefits. I'm staying fuller for longer throughout the day, and my energy feels less up and down. Maybe it's just a placebo, but I do feel as though my hair has felt softer recently too...

At £20 for ten servings, it is very reasonably priced against other powders on the market. And considering it's one of the few I've ever tried that I genuinely think is delicious, it's worth every penny.

Bloom Creatine Powder

"I've become quite obsessed with the Bloom creatine," shares Head. "It's simple to use, mixes well into water, coffee, or smoothies, and is specifically designed for women and to support muscle growth, cognitive function, and recovery." If you've ever researched creatine for women, you'll know that it can be particularly beneficial for helping you to experience less fatigue and have quicker recovery after exercising.

"It's also a specifically anti-bloat formula, so a great option if you've read about creatine bloat and are keen to avoid," says Head of Bloom's formula. I've also tried the raspberry and lemon flavour a few times now, and I can't get enough of the taste. It's like having a sweet treat pre-workout when I feel like I need an extra hit of energy.

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Magnesium sleep gummies are to some, the darling of late-night routines; to others, a co-dependent relationship they never meant to start. I fall firmly in the latter camp - the notion of a blissful night's sleep is far too seductive, and with a few chews, I’m promised just that. But I'm far from alone - the magnesium gummy market is expanding rapidly, valued globally at roughly $1.52 billion last year and predicted to grow 11.5% over the next few years.

But, question: are magnesium gummies actually good for sleep? Or are they just another overhyped wellness fad without adequate scientific research to back the trend?

It's a good question - but first, let's take a look at why we're all going wild for sleep supplements right now. Data shows that 35% of adults report symptoms of insomnia, with further research finding that one in five turn to supplements to boost sleep quality.

Gummies are the most appealing option to many; they're tasty, easy to consume, and, let's be real, far more appealing than film-coated capsules or messy-to-mix powders. But before you reach for another, know this: emerging research suggests these pocket-sized remedies might not be the harmless fix we’ve been led to believe - a bitter pill (or gummy?) to swallow.

So, we've quizzed top industry experts for their verdict. Below, they delve into the current research on magnesium gummies and confirm whether or not they'll boost your sleep in the way the packet promises. Keep scrolling for more - and don't miss our expert and science-backed guides to lion's mane gummies, collagen supplements, and nutritionist-recommended supplements, while you're here.

Magnesium gummies are trending - but do they actually boost sleep quality? Your guide

Why are magnesium gummies trending?

Somewhere between burnout and bedtime, magnesium gummies entered the chat. As Hannah Alderson, registered nutritionist and hormone specialist, says, "Sleep sells.”

And she’s not wrong. “When you’re juggling work, life, hormones, and a to-do list that never ends, the promise of better sleep in gummy form feels like an easy win. They taste good, require zero routine, and appeal to those with zero bandwidth for another wellness habit.”

​From a trends perspective, boxes are ticked. “Many of us aren’t consistently getting enough magnesium-rich foods, especially when rushed meals and ultra-processed options creep in," she goes on. "Magnesium is closely linked to calming functions in the body, so as a sleep aid, it makes intuitive sense.”

What are the risks of supplementing magnesium?

Magnesium’s main claim to fame? Calming the nervous system. As Stephanie Romiszewski, sleep physiologist and founder of Sleepyhead Clinic, explains, “Magnesium is marketed as if it calms the nervous system in a way that automatically translates into better sleep."

A word of warning, though - it's not quite that simple. "It doesn’t work like that," Romiszewski goes on. "Insomnia and broken sleep are not usually driven by single nutrient deficiencies. What often happens is that people take magnesium, feel a mild calming sensation (or simply expect one), and interpret that as evidence it’s helping, even when their sleep patterns don’t change.”

Understood. Calm doesn’t equal sleep, and as anyone who’s ever felt blissfully relaxed yet wide awake at 2 am can attest. At its core, sleep works like a timing system, not an on/off switch you relax your way into. What actually drives it is routine and regular sleep-wake patterns, not pills or powders.

Alderson agrees, adding: "While magnesium can help some women drift off, it can quietly backfire for others, tinkering with hormones that regulate sleep: too little magnesium can tank melatonin and spike cortisol, leaving you wondering if you can’t nod off."

Research does, however, suggest magnesium can help some people, mainly when stress or deficiency is involved, because it calms the system rather than knocking it out cold. But Romiszewski warns that what starts as a support can easily turn into a psychological crutch, a nightly ritual that tells us sleep needs supervision. That beloved gummy might be fighting the wrong battle.

Who are magnesium supplements best for?

File this under good-to-know: Magnesium mishaps usually have less to do with the bottle and more to do with the person taking it. "Most people aren’t struggling to sleep because of their lack of magnesium; they’re struggling because their sleep system has become dysregulated," says Romiszewski. In other words, things start to unravel when magnesium is drafted in to fix a behavioural, psychological or circadian problem.

She also flags a subtler danger: dependence. “When this becomes part of your nightly ritual that feels necessary for sleep, it can signal that sleep has been outsourced to an external object instead of rebuilt within the system itself.”

From a nutritional lens, dosage matters, too, and more doesn't always mean better. "In the UK, the recommended daily intake from food is around 270mg for women and 300mg for men, with a general belief that up to 400mg per day is considered safe", says Alderson. Push beyond that, and the side effects can creep in: bloating, cramps, and a sudden urge to the bathroom.

Her advice? Start low. If magnesium leaves you feeling restless, wired, or digestively uncomfortable, consider this your cue to reassess.

Which magnesium works best?

Not all magnesium is created equal, and the form you choose can make a real difference. Here, Cara Shaw, Women’s Health Nutritional Therapist, breaks it down for us: by type, quirk and strength.

• Magnesium glycinate: "This is a really calming form, often well tolerated, and a great option for sleep and anxiety.
• Magnesium citrate: "This is often used in gummies and is great for constipation, but it can loosen the bowels and isn't actually the most useful for sleep or stress-prone individuals."
• Magnesium malate: "Bound to malic acid, this one's more energising. It's better for muscle fatigue or pain rather than bedtime. So I usually suggest taking earlier on in the day."
• Magnesium taurate: "This combines magnesium with taurine, an amino acid that supports the nervous system and heart. It can be calming without being sedating."
• Magnesium chloride: "Often added to bath salts, this form is absorbed through the skin. A warm bath with magnesium not only boosts levels gently, but also signals to your nervous system that it's time to wind down."

A quick tip for those with sensitive digestion or who want a low-effort option, Shaw recommends topical magnesium. “One of my favourites is Sweet Bee Organics Magnesium Balm. Apply it to the soles of the feet as part of an evening wind-down.”

What are the simplest ways to boost sleep quality?

Let's chew on the facts....figuratively. Are these little bedtime chews really worth it?

When it comes to sleep, Alderson makes it clear: these delicious gummies wrapped in promise won’t fix sleep. The real wins come from working with your body's natural cortisol and melatonin rhythms, and sticking to a good sleep routine.

If you’re wondering how to put this into play: think morning sunlight to kickstart cortisol, dim the lights in the evening to cue melatonin (yes, phone down), and turn your bedroom into a cool, dark, quiet sanctuary. She also advises eating breakfast within 90 minutes of waking, soaking up the morning sun, ditching all devices by 8 pm, and slipping an eye mask on - all tiny tweaks your body will happily respond to.

Sleep works best when you let your body lead. At the end of the day, your body still knows what it needs; we just need to trust it a little. Consistent choices, showing up for yourself night after night - that’s what keeps your sleep, your sanity, and yes, your eye bags in check. Magnesium can be helpful, sure, but for now, maybe it can just sit on the nightstand while we actually do the work.

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Who among us wouldn’t like to have full, volumised, bouncy hair? Sure, finding the best shampoos and conditioners for your hair type is a great place to start when it comes to taking care of your hair, and moisturising hair masks and oils will add an unreal shine to your lengths.

But, as is often the case with beauty, nourishing your hair from *within* can be far more effective than anything you may apply topically. That’s where the best supplements for hair come in.

As someone with fine and flyaway-prone wavy hair, I’ve made it my mission to find the right products to tame my tangles and bring out my natural curl pattern without weighing down my waves. Of course, my hair goals are unique and there are plenty of hair concerns any one individual could wish to address: whether your hair has recently started thinning or has always lacked fullness, whether you’re experiencing hair loss due to hormonal changes or simply want more bounce, shine and fullness.

Luckily, there are loads of supplements for hair available right now, many of them tailored to suit a plethora of different hair concerns, but tackling such a saturated market can be daunting. The search for the best supplements for hair often produces more questions than answers - what ingredients should I be looking for in a hair supplement? What on earth are DHT blockers? And crucially: which hair supplement is the best for my specific concerns?

The answers are not so straightforward, which is why I’ve gone on a deep dive to answer these questions for you, recruiting the help of hair industry experts for their advice. Find their answers to my burning hair supplement questions below, and keep scrolling to shop the best supplements for hair for yourself.

Best supplements for hair at a glance:

• Best for healthy hair growth: Viviscal Healthy Hair Vitamins | £29.99 at Holland & Barrett
• Best for thinning hair: Hair + Me The Capsules | £14.99 at Hair + Me
• Best for hair loss: Victoria Health Superior Hair | £33 at Victoria Health
• Best for on the go: Unfabled Collagen Pureblend | £12.59 at Unfabled
• Best for thicker hair: Hairburst Advanced+ Hair Formula | £54.99 at Hairburst
• Best for hair, skin and nails: INGENIOUS Collagen + | £48 at INGENIOUS
• Best for gut health: Epetome Synbiotic Duo Cap | Shop at Epetome

Why does hair start thinning?

“Hair thinning is primarily driven by the influence of androgens, particularly dihydrotestosterone (DHT), on hair follicles,” says Hannah Gaobardi, Celebrity Trichologist, “this leads to a gradual shrinking and miniaturization of follicles, ultimately causing them to produce finer, shorter hair until they cease to produce hair altogether.”

According to Gaobardi, changes caused by hormonal shifts can also play a huge factor: “menopause can cause hair thinning and female pattern hair loss due to hormonal changes,” she continues, “primarily the drop in oestrogen and progesterone. Lower oestrogen shortens the hair growth cycle, while higher relative levels of androgens (like DHT) can shrink hair follicles, leading to thinning.”

While it’s not possible to reverse the effects of hair thinning completely, Gaobardi points out, you’re likely to have the most luck treating your scalp with "medications which work to widen the blood vessels, improving blood flow to hair follicles, and potentially prolonging the growth phase of hair follicles. This," Gaobardi states, "can lead to hair regrowth and a reduction in hair loss."

Pupinder Ghatora, pharmacist and co-founder of INGENIOUS, weighs in on the importance of collagen for our hair health. “As we age, collagen production declines, which weakens our skin and can cause hair follicles to shrink. Collagen plays an important role in forming keratin and in supporting the strength and elasticity of the dermis (where your hair roots live). When collagen levels decline, the scalp environment becomes less supportive of healthy hair growth, increasing the likelihood of thinning.”

“While genetic hair loss cannot be fully reversed,” he continues, “thinning associated with ageing, hormonal changes or lifestyle factors can often be supported. Maintaining collagen levels through diet or supplements may help support follicle health, prevent further thinning and support ongoing hair growth.”

What should I be looking for in a hair supplement?

"When choosing a hair supplement, it is important to look for ingredients that support the structure of the hair follicles and overall scalp health,” says Ghatora, “collagen is a key component as it provides the amino acids required to form keratin and can also help maintain the integrity and elasticity of the dermis by stimulating collagen production in specialised cells known as fibroblasts.”

Gaobardi adds that we should be looking for nutrients like protein, iron, zinc, biotin, vitamins A and E, and omega-3 fatty acids, which she states are “essential for maintaining healthy hair growth, strength, and texture. Protein, in particular,” she shares, “is a building block for hair, and its deficiency can lead to hair thinning and loss. Iron supports the delivery of oxygen to hair follicles, while zinc aids in hair tissue repair. Biotin is crucial for keratin production, a protein that forms the structure of hair.”

But it’s not just what’s in our supplements that matters, it’s also important to make sure these ingredients are absorbed into our bodies effectively, as Ghatora points out: “products that prioritise bioavailability and repeatable dosing are more likely to provide results than formulations that solely focus on ingredient quantities. This is important because many protein based supplements will be broken down by stomach acid and pepsin enzymes before they reach the small intestine, therefore meaning very poor absorption and hence low efficacy.”

Emily English, Nutritionist and Founder of Epetōme, points out the importance of establishing a healthy diet before we look at adding any supplements into our routines: “skin, hair and nails are built from the nutrients we eat every day. If you are not getting enough protein, healthy fats, or key vitamins and minerals, your body will prioritise more essential functions first, and that is often when you start to notice things like thinning hair, brittle nails or dull skin.”

Are expensive hair supplements more effective?

"Not necessarily,” insists Ghatora, “price isn’t a reliable indicator of effectiveness when it comes to supplements. What matters most is the quality of ingredients and whether they are absorbed predictably by the body. Many higher-priced formulations rely on large doses without clear evidence of how much actually reaches the bloodstream.”

“A well-formulated supplement with targeted, repeatable delivery can be more effective than a more expensive alternative that lacks absorption control. In this context, consistency and bioavailability are more important than price point.”

English adds: “what matters most is whether a supplement is evidence-based, well-formulated and used for the right reason,” so if you’re keen to start shopping for one of the best supplements for hair yourself, I’ve rounded up my top picks - at all budgets - below:

The best supplements for hair to shop in 2026

1. Viviscal Healthy Hair Vitamins

“There are so many supplements on the market, however a clinically backed supplement like Viviscal is a trusted source to ensure you are taking the correct and right doses. This supplement includes all the vitamins and minerals needed for hair health. With nutrients and minerals like Biotin and zinc which help build the protein back in the hair shaft and maintain structure and strength. Vitamin C also helps to store iron, which will further help reduce shedding.” - Hannah Gaobardi, Celebrity Trichologist

2. Hair + Me The Capsules

These clever capsules are personalised to suit your hair’s *specific* needs: whether you’re looking to help with pattern hair loss, hair thinning, density, regrowth, or general scalp and hair health. You only have to take one potent capsule a day, making it great for those who aren’t a fan of swallowing multiple pills in one go.

3. Victoria Health Superior Hair

Victoria Health’s Superior Hair supplement contains hormone-balancing vitamins that nourish the hair follicles and may not only help to combat hair loss but also encourage new growth. Not only does it contain well-researched vitamins and minerals, specifically chosen to strengthen the hair, the bottle will also look incredibly chic on your dressing table.

4. Unfabled Collagen Pureblend

If you’re in the market for a collagen-based supplement to boost your hair health, I’m a huge fan of the Unfabled Collagen Pureblend capsules and Collagen gummies. The capsules come in a slim, compact case which is perfect for slipping into your handbag (because I don’t know about you, but if I have my supplements with me on the go, I’m much less likely to forget to take them). Not only are these supplements travel-friendly, they’re also pretty affordable, plus they contain Type 1 Hydrolysed Marine Collagen - the most absorbent collagen out there - and vitamin C to boost your body’s natural collagen production.

5. Hairburst Advanced+ Hair Formula

If your goal is to boost your hair’s thickness, Hairburst’s Advanced+ Hair Formula helps to balance hormonal shifts that can impact density and growth. My favourite thing about this supplement, though, is that it also aims to alleviate stress levels to help minimise stress-related shedding. Those of us who have experienced it ourselves will know that stress is often the cause and effect of hair loss, so I’m a huge fan of the fact that this supports sleep, mood and overall wellbeing as well as targeting hair density and scalp health.

6. INGENIOUS Collagen+

Ever felt like your supplements aren’t having the effect you’re after, even though you take them day in, day out? It might be down to the product’s bioavailability. INGENIOUS’ Collagen + contains collagen peptides which are specifically engineered to reach your small intestine, where it can be most effectively absorbed into your body. Healthier hair, skin and nails, here you come!

7. Epetome synbiotic duo cap

“I always recommend starting with food first and addressing any underlying deficiencies with a healthcare professional. If someone is experiencing hair thinning or loss, evidence-based topical treatments such as minoxidil should be considered alongside lifestyle factors like nutrition, stress and sleep.”

“From a more holistic perspective, supporting gut health may be helpful. A high-quality gut health supplement, such as Epetōme, is not designed as a hair supplement, but by supporting digestion and nutrient absorption, it can play a small supportive role in overall hair, skin and general health.” - Emily English, Nutritionist and Founder of Epetome

As someone who has experienced rough texture and dull skin for most of their life (not to mention a decade-long bout of adult acne), my quest for clear, healthy-looking skin has often felt never ending. Having tried pretty much every serum, moisturiser, cleanser and treatment on the market, it was only when I started using the best supplements for skin that I really noticed a difference.

But the skin supplement market is not so straightforward. Yes, their rise in popularity in recent years has introduced a plethora of genuinely effective options, but the market has become somewhat saturated lately. So, how to filter through the noise and find the best supplements for skin that truly deliver? I asked the experts. Find their advice below and keep scrolling to shop them for yourself.

Best supplements for skin, at a glance

• Best collagen supplement: Pura Collagen Glow+ | £28.25 at Amazon
• Best for acne: Aegles Clear Skin Complex | £33 at Aegles
• Best for your gut: Epetōme | Shop at Epetōme
• Best omega 3 supplement: Ancient + Brave True Omegas+ | £32 at Amazon
• Best Greens supplement: AG1 | £59 at AG1
• Best for skin, hair and nails: Wild Nutrition Beauty Support | £39 at Amazon
• Best dissolvable supplement: Diso® Derma Vitamin Strips | £15.99 at Amazon
• Best for calming inflammation: Onovo Deep Cleanse | £31 at Onovo
• Best for wholefood ingredients: Together Health Beautiful | £16.99 at Holland & Barrett

What should I look for when buying supplements for skin?

"The most effective formulas are built around ingredients that support collagen synthesis, reduce inflammation, balance hormones, and protect against oxidative stress," states Jacqueline Young, Holistic Facialist and skin health expert.

There are certain ingredients to look out for which target different skin concerns. Dr Ross Perry, Medical Director of Cosmedics skin clinics, highlights a few key ones: “collagen peptides may help improve elasticity and reduce fine lines, while vitamin C is essential for collagen synthesis and antioxidant protection. Other nutrients worth looking for include vitamin E and selenium, which help protect against oxidative stress; zinc, which supports skin repair and barrier function; and omega-3 fatty acids, which can help reduce inflammation and improve hydration.”

If you’re looking to tackle acne with your skin supplements, Dr Tina Tian, consultant dermatologist at Stratum Dermatology Clinic Oxford, highlights how the gut–skin axis is an increasingly active area of research on this topic. “Acne has been associated with differences in gut microbiome diversity,” she shares, “and oral probiotics have shown modest benefits in some clinical trials. While this does not prove a direct cause-and-effect relationship, it is an interesting and biologically plausible link.” No matter what your skincare goal, the experts agree on one thing: your focus should be on supplements containing nutrients with strong research supporting skin health.

What should I avoid when buying skin supplements?

When it comes to ingredients, it’s important to avoid unnecessary fillers, binders and additives. According to Lola Biggs, Registered Dietitian at Together Health, “these can dilute the quality of a supplement and, in some cases, counteract its benefits and irritate the gut.” Dr Perry also advises avoiding “superfoods”, as these often carry inflated claims and little real benefit. Don’t forget the golden rule,” says Biggs, “if you can’t recognise the ingredients on the back as food, your body might struggle to recognise them too”.

Dr. Jonquille Chantrey, Surgeon, Published Global Thought Leader and Founder of ØNE aesthetic studiø, also points out the rise of celebrity biohacking within the supplement space: "whilst this has accelerated curiosity about healthspan, it has also created confusion and physiological fallout, reinforcing the need for clinically moderated, evidence-based longevity strategies.”

"When it comes to skin supplements,” she continues, “safety and relevance matter far more than trends. Supplements should sit within a wider, personalised treatment plan based on assessment, not guesswork.”

Are expensive skin supplements more effective?

Not necessarily. While it’s easy to be wowed by fancy-sounding ingredients and new technologies, you still can see impressive results with more affordable key ingredients. “Budget doesn’t have to be a barrier,” insists Dr. Perry, “simple, affordable options such as vitamin C, zinc, and omega-3 capsules can provide noticeable benefits over time. Mid-range options may include collagen powders or capsules combined with antioxidants, while premium formulas often feature clinically studied ingredients and convenient dosing, though these aren’t strictly necessary for effective results.”

It’s also often the small (often free) healthy choices we make day-to-day which can have the biggest impact on our skin. “Supplements should complement, not replace, a healthy lifestyle” Dr. Perry points out, “a nutrient-rich diet, sun protection, adequate sleep, and proper hydration remain the foundation of healthy skin.”

Lovely stuff. Now you’re all clued up on the best supplements for skin, we’ve rounded up the best options - at all budgets - for you to shop below.

Best supplements for skin in 2026

1. Pura Collagen Glow+

Collagen is one of the top ingredients listed when speaking about the best skin supplements, and Pura’s offering comes expert-approved: “I love this supplement as it combines collagen and vitamin D with other skin supporting ingredients. It’s also reasonably priced at around £40/month and contains Verisol® at 10g per serving, plus supportive ingredients like vitamin C, vitamin D, hyaluronic acid, zinc, and modest (not excessive!) amounts of biotin—this is significantly less expensive than many comparable products while using evidence-based collagen peptides.” - Dr Tina Tian, consultant dermatologist at Stratum Dermatology Clinic Oxford.

2. Aegles Clear Skin Complex

This skin supplement has gone viral on social media - and for good reason. It tackles the 3 main causes of hormonal acne head on: hormone imbalance, poor gut health and blood sugar instability. It’s currently the only UK supplement formulated with SkinAx²™, which is clinically proven to increase skin luminosity and elastin while tackling acne, redness and dark circles. The brand’s website is full of rave reviews from customers, attributing the improvement in their acne to the unique formula. Plus, the jar will look very chic in your bathroom cabinet (because these things matter too).

3. Epetōme synbiotic duo cap

Epetōme's synbiotic duo cap, created by BSC qualified nutritionist Emily English (AKA Em the Nutritionist), is a gut-health supplement backed by science-led nutrition. With studies suggesting a strong link between gut health and clearer skin, a more balanced digestive system is just the start of the benefits this clever supplement offers. One daily dose contains 11 clinically trialled bacterial strains alongside FOS fibre, vitamin D, zinc and biotin, so it’s packed with skin-boosting ingredients and technologies. It’s currently sold out (yes, it’s really that good), but you can sign up to be notified when it’s back in stock right here.

4. Ancient + Brave True Omegas+

For Angela Marsh, Aesthetics Nurse Practitioner, Menopause & Nutrition Coach, Ancient + brave is one of her top skin supplement brands, as it works closely with scientists, pharmacists, nutritionists, dermatologists, and medical professionals, and places ethics and integrity at the centre of its formulations. She shares, Ancient + Brave supplements are “not only affordable and accessible, but they are transparent about their ingredients, testing processes, and clinical trials, and the brand’s website clearly shows their research, ethical manufacturing practices, and sustainability commitments.”

I’ve used and loved quite a few Ancient + Brave supplements in my time (their collagen and hydration powders are excellent), and the True Omegas capsules are next on my list to try. Enriched with Omega-3 and Omega-7, they reduce inflammation, boost hydration, support gut health and promote hormonal balance. Yes please.

5. AG1

In the market for a great-tasting greens powder for overall health (and a boost for your skin)? I’d highly recommend AG1. A new greens powder to me, it tastes amazing - like caramelised pineapples - and I’ve noticed a big improvement not only in my skin’s clarity and brightness, but also my energy levels, digestion and focus since I started implementing it into my morning routine. It’s packed full of vitamins and gut-friendly bacteria which all support clearer, brighter, more hydrated skin. I’m a fan.

6. Wild Nutrition Complete Beauty Support

I’ve used Wild Nutrition’s supplements for years now (the brand’s Pregnancy and New Mother multivitamins helped me through a testing postpartum period), and the Complete Beauty Support supplements have transformed my skin, hair and nails in recent months. The small capsules are tasteless and easy to swallow, and my skin is arguably glowing more now than it did during my pregnancy.

These supplements come expert-approved, too: “Wild Nutrition's skin-focused supplements combine vitamins like vitamin C and E, biotin and trace minerals that are directly linked to collagen support, barrier health and antioxidant protection.” - Jacqueline Yong, Holistic Facialist and Skin Health Expert.

7. Diso® Derma Skin & Hair Supplements

If you’re not a fan of swallowing pills or dissolving powders into liquid, Diso Derma’s vitamin strips might be the perfect option. Simply place a strip on your tongue and allow it to dissolve. With a watermelon flavour, it’s a much easier (non) pill to swallow than many supplements I've tried in the past. The vegan and sugar free strips are infused with collagen peptides, hyaluronic acid, vitamins A & E, and antioxidants to nourish the skin and promote suppleness and bounce.

8. Onovo Deep Cleanse

This supplement contains botanical blends, antioxidants and green algae which all work together to provide a number of benefits to your skin and overall health. With regular use, it flushes out toxins, strengthens the gut-skin axis to promote clearer skin, reduces redness and inflammation, balances oil production and even helps to clear acne scars.

9. Together Health Beautiful

For those prioritising the ‘cleanest’ ingredients above all else, this supplement combines 12 skin-supporting wholefood vitamins, minerals and extracts, making it a great choice. It’s also entirely free from pesticides, herbicides, fillers, allergens and artificial additives - impressive!

I’ve noticed a boost in my skin’s hydration, brightness and smoothness since using these (that would be down to the hyaluronic acid, vitamin C, niacin and silica), and I’m confident in taking them knowing they use only the cleanest ingredients.

It's a tale as old as time: set a resolution, struggle to make it stick, abandon it altogether. That's my personal cycle almost every January. But this year, I was determined to make intentional changes that I knew I could really stick with, starting with supplements. I've tried to be consistent with daily supplements countless times, but the truth is, most of them are either a pain to take or just don't taste good. But since NEWROAD 30 entered my life, I'm certain this is a habit I can make stick.

Although psychologists have pointed out that breaking your resolutions doesn't matter all that much, it still feels good to see something through - particularly when it's a healthy habit. And while other gut health hacks might feel a little overwhelming to implement, NEWROAD 30 is certainly an exception to the rule.

A powder blend made from 30 organic fruits and vegetables, it can be added to water, mixed into porridge, or added to smoothies once a day, with the aim to benefit the gut microbiome, add fibre to your diet, and deliver fresh, concentrated nutrients. And considering it was developed with scientists from the University of Oxford, Inrae Paris, and Queen's University Belfast, you can trust the data is there to back up these claims.

In fact, a 2021 study found that freeze-dried fruit and vegetable supplements can improve glucose metabolism and even reduce the risk of insulin resistance. And considering the high fibre, 100% natural formula of NEWROAD 30, you're looking at pretty good results.

In terms of the best supplements for winter - and just supplements in general - I find simple changes work the best, and this is one tweak that feels incredibly easy to implement. But most crucially, it's clear exactly what you're ingesting and how it can improve your overall wellbeing. After trying it out for the last few weeks, I have plenty to say about NEWROAD 30.

My NEWROAD30 review? I'm a woman obsessed

What does NEWROAD 30 do?

NEWROAD 30 aims to support sleep, energy, immunity, digestion, recovery, metabolism, skin health, and lower inflammation.

Research from The American Gut Project shows that dietary diversity of 30 plants a week supports a robust gut microbiome. NEWROAD 30's blend of 30 different freeze-dried fruits and vegetables, in particular, is fibre and polyphenol-rich, which provides even more gut benefits.

"Fibre is finally getting the attention it deserves," says Catherine Hurley, Founder of NEWROAD 30. "We are learning that our guts aren’t just for digestion; they are central to immunity, inflammation and long-term health. A diverse, plant-rich diet is high in fibre that nourishes the trillions of microbes that protect us."

Studies prove that a healthy diet directly contributes to a functioning gut microbiome, the benefits of which include a boosted immune system and better responses to disease in later life. As highlighted by the NHS, a healthy gut microbiome "helps us digest and absorb our food and metabolise vitamins, minerals and medicines," - essential functions for a healthy lifestyle.

If you've already tried habits like walking at different times and tracking your diet in a wellness journal but just feel as though you need that extra nutrient boost, this could be the supplement for you.

What is fibre and why is it crucial to weave it into your diet?

"Dietary fibre is found in plant foods and made up of complex carbohydrates that the human body can’t digest. It plays a vital role in health," explains Hurley. "We have known for a long time the benefits of a high fibre diet to bulk stool, speed up transit time and decrease constipation, but we now know it’s also important to feed the ecosystem inside us.

"Although we can’t digest fibre, our gut microbes can ferment it to act as fuel for the beneficial bacteria. The fermentation process yields short-chain fatty acids and other compounds that help maintain a healthy gut barrier, regulate inflammation, influence the immune system, brain, and metabolism, and keep our microbial communities diverse and stable," she says.

How can NEWROAD 30 contribute towards increasing your daily fibre intake?

"NEWROAD 30 is a blend of 30 different fruits, vegetables, and pulses, high in fibre and diversity," says Hurley. "It is 100% natural and organic and designed to make it easy and delicious to get 30-a-week, by adding it to yoghurt, smoothies, porridge, matcha, water- anything really."

I can attest to the fact that it is by far the easiest supplement to add to your diet due to its versatility. Of course, it's important to still eat a varied, balanced diet, but a supplement like this is ideal to have on hand when you need an effective nutrient boost.

My experience with NEWROAD 30

When I say this is the only supplement I've tried that I look forward to taking, I really mean it. The taste is almost identical to a freeze-dried strawberry you'd find in your cereal or granola, so it's a total joy to have every day. I've tried it both mixed into my water (as pictured above) and stirred through yoghurt and porridge, and it's delicious every time - most importantly, it has no nasty aftertaste.

It does have a bit-y texture that makes it feel like a smoothie when you drink it, which is something to bear in mind if you prefer drinks without any texture. But for me, this only makes it feel like more of an enjoyable drink than something I'm just trying to get down for the health benefits.

The packaging is gorgeous, which of course isn't crucial when it comes to a supplement, but is always a nice plus. I happily leave the box and sachets sitting out on my countertops.

Although I'm still in the early stages of taking NEWROAD 30, I have undoubtedly noticed the impact of the fibre. Fibre is one thing I know I don't get enough of in my diet, and this has made a tangible difference over just a couple of weeks - I'm much more regular going to the toilet and I feel less bloated.

Like most supplements, it isn't exactly cheap. However, one box of 30 sachets will cost you £45, so you're paying roughly £1.50 a day. Compared to how much you might spend on a comparative superfood smoothie or wellness shot, and considering the number of functions it supports, I think it's a pretty great deal.

While there is plenty of science to back up the benefits of this supplement, what I love most about it is its simplicity. It's an organic blend of fruits and veg (which you can see laid out here) that we know are good for us, and it's easy to take every day in whichever format you prefer. There's no confusion about what you're actually ingesting, making it a brilliant starter supplement if you want to take your health more seriously but feel slightly overwhelmed by the number of tablets on the market and the jargon associated with them.

Shop gut health support

Over the past five years, gut health has had quite the glow-up, moving from a vaguely embarrassing, definitely misunderstood topic to a welcome conversation on the gym floor, over flat whites, and increasingly within the mental health space.

And frankly, it deserves the airtime. Our digestive tract, a seven to nine-metre-long system with a surface area roughly the size of a tennis court, has a direct communication line to the brain. It plays a role in everything from digestion and immunity to mood, metabolism and even skin health. In short, the chances are that when your gut is unhappy, the rest of you is going to feel it too.

In the interests of oversharing, I’ve always had a complicated relationship with mine. At 15, I was diagnosed with an inguinal hernia, which is where part of the intestine pushes through a weak spot in the lower abdominal wall. At the time, it was a welcome explanation for years of painful bloating and digestive upset. But while surgery improved things, it didn’t fix them entirely. I still experience regular cramping and bloating, and have suspected IBS.

I’m far from alone. IBS affects around one in five people in the UK, with women more likely to experience it - something thought by research to be linked to hormonal factors and our biological response to stress. And as anyone who’s dealt with it will tell you, it’s more than an inconvenience. I’ve left parties early, dropped out of races, and missed workdays thanks to debilitating abdominal pain that’s hard to ignore and even trickier to soothe.

So far, the most reliable relief I’ve found is Buscopan, an antispasmodic medication available over the counter. It works wonders, but as someone who tries to take a measured, low-intervention approach where possible, I’m always curious about evidence-backed natural alternatives.

Which is why my interest was piqued when a report from Holland & Barrett landed in my inbox last month, spotlighting Indian Frankincense, also known as Boswellia serrata, as a potential aid for gut comfort and inflammation.

Ever willing to be a guinea pig, I decided to try it. Two weeks of daily capsules, taken with food during December (arguably the most digestively testing month of the year).

If you’re an IBS sufferer, read on. What follows is my honest, unfiltered experience of taking Indian Frankincense over the festive period.

And if you’re trying to build gut-healthy habits in 2026, you don’t want to miss our guides to expert-approved gut health hacks, the 30-30-3 gut health method, plus tell-tale signs of poor gut health, here. Plus, don't miss a dietitian's take on whether you need probiotics (spoiler: the answer may surprise you).

Two Weeks of Indian Frankincense Settled My Gut More Than Expected - Here's What Happened

What is Indian Frankincense?

Derived from the Boswellia tree, which is native to India, Pakistan and parts of North Africa, Indian Frankincense is the resin extracted from the tree’s bark. Also known as Boswellia Serrata, it’s traditionally used in Ayurvedic medicine for its potential anti-inflammatory and pain-relieving properties.

But as Alex Glover, Nutritionist and Global Product Formulation Lead at Holland & Barrett, explains, it’s becoming increasingly used by mainstream health and wellness practitioners. “The resin is rich in active plant compounds called boswellic acids, which have been a staple in traditional medicine in countries like Persia and India for centuries,” he explains. “Today, it is widely available in supplemental forms (pills, creams, resins), and it is often combined with turmeric.”

That’s because the two work so well together, explains Dr Vijay Nayar, Lead GP at Healthium Clinics. “Turmeric contains curcumin, which helps inhibit inflammatory pathways. Together, they provide more rounded support, helping the body manage inflammation more effectively than either ingredient could on its own.”

What are the benefits of taking Indian Frankincense?

It’s still early days for scientific research into Indian Frankincense, and so far, studies are only small-scale. But though they vary, the results are promising. “There's some suggestion that Boswellia Serrata may support general digestive wellbeing and day-to-day gut comfort when taken consistently,” Glover explains, adding “ that it could also support joint wellbeing and flexibility, when combined with an overall healthy lifestyle.”

It’s all down to the anti-inflammatory properties of the acids within the resin, explains Dr Nayar. “Preclinical work indicates that boswellic acids may reduce pro-inflammatory cytokines that contribute to gut irritation and discomfort, helping to support healthy digestion and nutrient absorption.”

She also points to placebo-controlled studies, which show that Boswellia extract may help reduce pain and stiffness in patients with knee osteoarthritis. These effects, she says, are likely caused by Boswellia “reducing inflammatory mediators and supporting the structural environment of the joint.”

Of course, it’s still early days and larger studies are needed to confirm these anti-inflammatory effects across different populations. But even once there is more research, it’s highly unlikely that Boswellia will be a cure-all solution, especially when it comes to our gut health. That’s because our gut is home to a highly complex and diverse system of microbes, which depend on a range of dietary and lifestyle factors. “Our gut thrives on a symphony of nutrients, not one solo act,” says Glover, who recommends thinking holistically about “daily fermented foods, fibre, live cultures, and exercise patterns alongside traditional herbal products,” when looking to improve your gut health.

Who would Indian Frankincense work best for?

For those who struggle with inflammation in their joints or bowels, and who prefer natural over conventional medicines, Indian Frankincense is one possible remedy. According to Glover, it’s generally safe for most adults, but with very little research on pregnant or breastfeeding mothers, he recommends avoiding taking it during this time period, unless advised otherwise by your doctor.

And for those with preexisting medical conditions, it’s always advised to discuss it with a medical professional before introducing a new supplement.

“It’s important to note that research is still developing,” says Glover, “but Boswellia has been used for hundreds of years in traditional wellness practice, which adds to the appeal for those who enjoy incorporating botanicals into their wellness routines.”

I took Indian Frankincense every day for two weeks - and my digestion has never been better

Week one

Coming into my Indian Frankincense experiment, my digestion was not in a good place. I’d been feeling particularly anxious in the run-up to the festive season (don’t we all?), and I was dealing with daily cramping, pain, and bloating (the kind that makes you want to live in tracksuit bottoms and an oversized hoodie). As anyone who also suffers with it will know, it’s actually quite exhausting, and can leave you feeling self-conscious in activewear or party clothes.

At that point, I was willing to try anything. I should note that I was also practising a gentle acupressure routine and daily breathwork to manage stress and tension, both of which are linked to gut health via the gut-brain connection, so there were multiple factors at play in the changes I noticed over the two weeks.

The supplement itself isn’t cheap, but it’s not unreasonable either: £19.99 for a pot of 60 capsules, with one per day. I’m notoriously bad at taking supplements (my multi-vitamin and probiotic habits were kicked to the curb months ago), but one capsule a day felt doable. I kept it on the kitchen counter by the kettle, so I’d remember to take it with breakfast.

That’s actually an important point, because like most natural remedies, Boswellia’s benefits accumulate over time, so building it consistently into your daily routine could be the thing that determines whether you notice a tangible change to your digestion.

The first real difference came around day three. My gut spasms after meals had generally eased, and I felt less bloated throughout the day. That said, I’d been fairly cautious to avoid foods which cause my gut to flare up. So on day five, I decided to test it a bit further. Dairy yoghurt usually triggers significant bloating for me, but on this occasion, I barely noticed any discomfort. I don’t have a dairy allergy, so I can’t speak to more severe issues, but for a mild intolerance, there was a definite change.

Week two

By the start of week two, I’d been about five days without pain or bloating. Then came Christmas week, which naturally meant larger portions and meals that were different from my usual routine (all things which are totally normal for the season, I might add).

For the first time in years, I woke up on Boxing Day without stomach pain. My gut was settled, my bowel habits were regular (TMI, I know), and I had more energy than usual, all things that definitely haven’t always been true for me in the past.

I haven’t noticed any change in joint pain - years of running mean I have chronic knee issues - though that’s another reported benefit of Indian Frankincense, so perhaps that may come later. For now, I’m taking a break from it to see if my gut discomfort returns, and I’ll decide from there whether it becomes a regular part of my routine.

If you’re struggling with chronic gut inflammation, speaking to a doctor should always be the first step. But if you’re curious about natural remedies, Boswellia seems like a reasonable place to start. Everyone’s body responds differently, and the key is listening to yours, but for me, the results so far have been genuinely promising.

Shop MC UK approved gut-health support now:

I have spent most of my life on a quest to keep my spot-prone skin as balanced as possible, but the last few months it has been going through one of its most challenging phases yet. It started as a few stress-related breakouts that I could put down to some bouts of sleep deprivation and some unnervingly quiet periods as a freelancer, but quickly escalated into more persistent, inflamed acne that I hadn’t been faced with since my teenage years. After trying and failing to not only find the root cause, but also to find a solution (my carefully curated skincare routine just wasn’t cutting it) I decided it was time to try something new. And while I’ve always been incredibly sceptical (and also incredibly lazy) about the efficacy of supplements, when a dermatologist recommended that I add a targeted skin supplement into my routine I decided to go for it.

I’ve never really bought into the idea that clear skin can be achieved by taking a pill, as acne in particular is rarely the result of one clear-cut cause. Instead, it tends to be a rather messy web of hormones, lifestyle, genetics, stress, diet and our skincare routines. However, cautiously optimistic, I started taking the Advanced Nutrition Programme Skin Accumax (£48), targeted at “problem skin”, and noticed that over the following weeks, something started to shift. The breakouts eased up, the redness started to settle and the pigmentation began to fade. Slowly, slowly, my skin began to look like itself again, but I still couldn’t shift those seeds of scepticism. How much of this improvement was thanks to these supplements and how much of it was the result of my nightly commitment to retinol, getting more sleep, and taking steps to reduce the daily stressors in my life. After all, the beauty industry is notorious for overblown claims dressed up in shiny packaging.

In an attempt to decipher which supplements, if any, really do deliver real results when it comes to skin I reached out to GPs, dermatologists and nutritionists to find out whether you really can supplement your way to spot-free skin. Here’s what I found out…

Can you actually supplement your way to spot-free skin?

Every expert I spoke to was in agreement on one thing, and that is that supplements are rarely a one-stop remedy to spot-free skin. “Supplements can potentially play a role in managing acne, but the evidence is mixed and they are rarely a standalone solution,” explains GP and dermatology expert Dr Sonia Khorana. In fact, Dr Khorana points that many of the acne supplements available over the counter in the UK don’t actually have much evidence to support their efficacy. “Acne is a medical condition influenced by hormones, genetics, inflammation and the skin microbiome. So while supplements can support, a lot of them aren’t backed by strong clinical trials and don’t replace proven treatments like tropical retinoids, benzoyl peroxide, azelaic acid or prescription options when needed,” she says.

However, as part of a more holistic approach to treating acne-prone skin, Dr Khorana does think that there can be a place for supplements. “I always tell patients that supplements can play a supportive role, but they’re not magic bullets and never the main driver when it comes to acne,” she explains. “Certain supplements can help, particularly things like zinc, omega-3s and vitamin D, but as part of a wider treatment plan.”

How long do supplements take to work?

As with anything related to improving your skin, it can take time to see visible results as skin cell turnover takes between 4 and 6 weeks naturally. And working out whether a skin supplement is efficacious can vary greatly from person to person. “Everyone responds to supplementation differently depending on their current nutrient status, how well their gut might be functioning to absorb the nutrients, and lifestyle factors such as stress levels and sleep quality, which can all influence how quickly results might be seen when adding a supplement into your routine,” explains Maz Packham, nutritionist at W-Wellness. “Typically though, with skin-focused supplements you’d expect to see some noticeable effects after 4 to 12 weeks if you take it consistently.”

While you do need to be patient, if you haven’t noticed any improvements after 3 months then Dr Khorana recommends trying something else. “I’d reassess the supplement, the dose and seek professional advice to understand whether the underlying cause of your breakouts has been properly addressed,” she suggests.

The best supplements for spot-free skin

How to pick the best supplement for spot-free skin

The market is incredibly oversaturated when it comes to acne supplements so there are some things to consider if you’re looking to choose one. “Try and pick supplements that have been third-party tested and have bigger sample sizes for clinical trials,” suggests Dr Khorana. This should give you some confidence that their efficacy has been more rigorously tested before they’ve hit the shelves.

There are also certain ingredients to seek out if you’re looking to supplement your way to spot-free skin. “Zinc is the most studied acne supplement with a meta-analysis finding lower serum zinc levels in acne patients and supplementation significantly reducing inflammatory acne lesions,” explains Dr Khorana. She advises that you choose a bioavailable form of zinc for better absorption and to be cautious of taking it at higher doses—anything that’s over 30-40mg per day. “There is also some evidence that omega-3s from fish oil can reduce inflammation in acne and that inositol might be good for people with PCOS acne.”

Probiotics are also a great supplement for skin health. “Thy can really positively influence the health of the skin because when we experience imbalance in the gut microbiome, it can lead to systemic inflammation which can affect the skin and manifest as acne or rosacea,” says Packham. “Beta-coretene that converts into vitamin A in the body can also help with cell renewal and repair, vitamin E is a powerful antioxidant with evidence supporting it working well alongside vitamin C to support improvements in acne and selenium is also an important antioxidant nutrient with some studies finding lower selenium levels in people with acne,” Packham explains.

For me, I think that supplementation has definitely provided another tool in my arsenal during a particularly problematic skin period and I’ll reach for them again during flare-ups. However, it’s important to note that when supplementing your way to spot-free skin it needs to work in conjunction with a wider routine. “I always encourage people to use consistent skincare with proven actives like salicylic acid, retinoids or azelaic acid and address underlying triggers like stress, disrupted sleep, diet and menstrual cycle changes which can all flare breakouts,” agrees Dr Khorana.

I'm willing to bet that constipation is something every one of us has dealt with at some point in our lives, but the reluctance to talk about bowel movements remains strong. However, it's far more common than most of us realise, and can have some devastating effects.

"Constipation is very common, affecting around one in seven adults in the UK at any given time," says Dr Anisha Patel, GP and bowel cancer survivor and educator. "It’s more frequent in women than men, and tends to become more common with age. Studies suggest that up to a third of adults over 60 experience constipation regularly, while younger women often notice it around menstrual cycles, pregnancy, or menopause due to hormonal changes."

A word of warning, however: "Although occasional constipation is normal, persistent constipation (lasting more than three weeks) should always be checked by a GP to exclude any underlying causes such as thyroid problems, medication side effects, or bowel conditions," says Dr Patel.

Someone who struggled with constipation is Holly Brooke, who was impacted so heavily by her experience that she decided to create a supplement with the aim of easing constipation and its symptoms. This is where WE ARE. REGULAR was born - the inspiration and process for which she discusses below.

Plus, I spoke to Registered Associate Nutritionist Laura Jennings and Dr Patel about causes, symptoms, and methods of improving constipation that are easy to implement for anyone having difficulty.

And if you've found yourself with other queries - like how to boost gut health, whether you should take probiotics, or even which foods cause bloating, be sure to check out our other expert-led guides.

Struggling with regularity? Your guide to the best constipation treatments

What are the common causes of constipation?

"Constipation is incredibly common and can affect anyone at any age. It occurs when the bowel doesn’t move as frequently or as easily as it should," explains Dr Patel. "Common causes include low fibre intake (96% of the UK population are eating the recommended 30g of fibre a day), not drinking enough fluids, a sedentary lifestyle, and ignoring the urge to open your bowels.

"It can also be linked to stress, changes in routine (such as travel), or hormonal fluctuations, for example, around menstruation, pregnancy, or menopause. Certain medications (like iron tablets, painkillers, antacids, or antidepressants) and underlying medical conditions (such as thyroid problems, Parkinson's, diabetes or irritable bowel syndrome) can also contribute."

What are the symptoms to look out for?

Symptoms of constipation typically include "infrequent bowel movements (fewer than three times per week), straining, passing hard or lumpy / peels-like or rabbit dropping-like stools, or feeling that your bowel hasn’t emptied completely," says Dr Patel. "You might also experience bloating, abdominal discomfort, or a general sense of sluggishness.

"However, if constipation lasts more than three weeks, or if it’s associated with unexplained weight loss, unexplained fatigue, tummy pains, blood in your stool, or a change in your normal bowel pattern, it’s essential to see your GP to rule out anything more serious."

When it comes to a gut-related problem that could be triggering your constipation, nutritionist Jennings notes the slightly different warning signs to be aware of. "Two evidence-based red flags to watch for are blood in your stool (red or black/tarry) and unintentional weight loss, both of which warrant prompt medical review.

"Also see your GP if you have a new, persistent change in bowel habit (constipation, diarrhoea, or alternating) lasting more than three to four weeks, night-time gut symptoms that wake you, or signs of anaemia (marked fatigue, dizziness, pallor). Severe or ongoing abdominal pain, fever, or vomiting are additional reasons to seek urgent care. Persistent bloating is also a sign that there might be some dysbiosis (imbalance in gut microbes where unfavourable bacteria outweigh beneficial bacteria)," she explains.

Where to start with treating constipation

"Once any underlying causes have been excluded, the foundation of managing constipation lies in lifestyle and dietary changes," says Dr Patel. Jennings agrees, noting it is a good idea to "raise fibre slowly. Build toward 25 to 30 g/day from foods (oats/whole grains, beans/lentils, veg, fruit, nuts/seeds). Increase over one to two weeks to reduce gas and bloating," she says.

Both note the importance of drinking plenty of fluids and staying active. "Move after meals," says Jennings. "A five to ten-minute walk after breakfast and dinner boosts colonic motility. Aim for daily activity overall."

Finally, both Dr Patel and Jennings recommend creating a regular toilet routine. "Sit after breakfast (gastro-colic reflex is strongest), don’t ignore the urge, and use a footstool to straighten the anorectal angle - less straining, easier passage," says Jennings.

"If these measures don’t help, fibre supplements, stool softeners, or gentle laxatives can be used," says Dr Patel.

My journey with chronic constipation

I spent my entire adult life in and out of doctors surgeries

I’ve never wanted to be "normal" more than I have with my bowel habits. I remember visiting a GP at 18 when I finally plucked up the courage to speak to someone. I spent my entire adult life being in and out of doctors, specialists, trying every test imaginable, every diet imaginable - whether it be FODMAP or excluding gluten and dairy - stool tests, blood tests, supplements. You name it, I've tried it.

I spent a lot of my life being told I had IBS, but with little explanation as to what that meant. I was the girl who pooed once a week at best, and once, I went two weeks without any bowel movement. It was debilitating.

Often, on a Friday evening at 6 pm, when I was clearly relaxing for the weekend, I would poo. Yet despite all of the tests, no one was able to give me answers. It was evident I just had a slow-moving gut; your gut-brain connection is so strong, and for me, stress was a big contributor to my constipation. I did all the things you’re meant to, plenty of water, fibre, exercise, fruit and vegetables - I lived a healthy lifestyle, but nothing really got things moving.

When I finally became regular, I felt like a cloud had lifted

The biggest worry was being constantly told that this was "normal", and that there wasn’t a huge amount to be done about it apart from laxatives, avoiding certain foods and more kiwis (I mean, please?!). This held me back from living life to the full. I was always so envious of people with healthy bowel habits - and yep, bowel envy is a thing.

I would minimise my portions, because I was in fear of eating too much and it just sitting in my gut. The impact of toxins sitting in your gut has huge mental health impacts: the brain fog, feeling subpar, lack of energy, and mood swings. When I finally became regular, I felt like a cloud had lifted; I couldn’t get over how much better in myself I felt in so many ways.

My lifestyle now

That's why I decided to launch WE ARE. REGULAR. Selfishly, at the time of deciding to launch, I was taking 30 supplements a day and spending hundreds of pounds to be regular. I’d discovered a concoction of ingredients that was making me regular - Magnesium Citrate, Vitamin C, Peppermint, plus many more - but 30 supplements a day isn't sustainable or affordable.

I knew so many constipated women. Everybody has a constipated friend. Whether it is chronic constipation like my own or intermittently impacting women at certain times of their cycle or life, constipation and bloating affect us all, and I just knew I wasn’t alone. Above all, I was on a mission to just help women feel better.

Taking WE ARE. REGULAR in the morning works really well for me. I like to have a morning poo as it just sets my day off right - if there’s a day I don’t poo, I feel the impact. It’s packed full of ten good-for-you ingredients, the Vitamin C is great for energy, and the Barley Grass is what gives it that green look, but is full of fibre. I’m a huge believer in the power of antioxidants and botanicals, so no matter what, I know if I take it, I’m having a good day.

Finally, I am now a regular girl. I never thought I’d be able to say that, but pooing regularly is such a game-changer. My mood, my mental clarity, my energy - I’m no longer asking myself if I'll get caught out or need to go at an inconvenient time, because when you’re irregular, you will have to go at any given moment (even if that moment is minutes before a friend's wedding). You never know when the opportunity will come again. I’m no longer living anxiously, wondering when the next time will be, as I know it will be soon.

I have become so attuned to my body through this process. Over the years, I’ve learnt what does and doesn’t help. I avoid certain foods such as gluten and dairy as they really impact my gut motility. I take electrolytes to stay hydrated, because despite how much water you drink, sometimes it’s the absorption of it that is the problem, and electrolytes help with that. Eating as whole foods as I can, lots of fruit and vegetables and minimal fats.

We’re all different, and I’ve learnt that it takes time to listen to your body and understand what works for you.

Shop MC UK's go-to gut health products

Slightly dreading the winter season and cold, dark nights that come with it? We get it - keeping on top of your fitness goals, nutrition, and general wellbeing as the seasons change can be tricky. Cue: the best winter wellness products to make the transition a little bit easier.

Having a range of the best supplements for winter on hand offers a great starting point, but sometimes you need to treat yourself to a few more wellness-focused products to really ease into the colder months without struggle. From bath salts to habit tracking journals, these little things can make all the difference when you need them.

As well as asking health experts, nutritionists, and fitness enthusiasts what they rely on during winter, I've compiled some of MC UK's favourite wellness products that our knowledgeable team members regularly turn to for real results and general support when the chill sets in. Everything below has been tried and tested, and found to make a noticeable difference that makes it well worth the investment.

To further nail your goals, don't skip our guides to the best self care products, collagen supplements, and magnesium supplements, as well as the best wellness journals and sunrise alarm clocks, while you're at it.

Winter wellness products: Quick shopping links

• Wellness journal: £26 at Papier
• Electrolytes: £28 at Amazon
• Epsom salts: £6.90 at Amazon
• Greens powder: £29.99 at Amazon (save 25%)
• Sleep spray: £20 at Amazon (save 20%)
• Matcha: £47.99 at Amazon.

Magnesium supplements

"As I've gotten older, I find magnesium is a must, especially at bedtime," says Nancy Trueman, Sound Practitioner, Yoga Teacher and Owner of True North Studio in London. "I either use a supplement, topical spray, or magnesium flakes in a warm bath at the end of the day. It really eases muscle tension and improves my sleep quality."

Manuka honey

"I swear by Manuka honey during the winter months," says Michelle Swer, consultant gynaecologist at London Gynaecology. "It has a number of great qualities, being antibacterial, anti-inflammatory and antioxidant, and I find it useful in boosting the immune system. It's really reduced the number of colds I have in the winter, as well as improving symptoms quickly. A teaspoon a day does the trick."

Wellness journal

We're huge fans of wellness planners at MC UK, and for good reason. As well as being proven to help with the management of common mental health symptoms such as anxiety and PTSD, they offer an opportunity for self-reflection and organisation when you need it. I always find this particularly beneficial during the winter months, when SAD symptoms can come in strong. Papier's journals are my personal favourites, as they provide plenty of prompts for all types of wellness.

Electrolytes

"I've tried a fair few Humantra flavours, and the Berry Pomegranate is my favourite. Each sachet is plant-based, sugar-free, and contains all six essential electrolytes, as well as 100% of your daily Vitamin C, promising to support your immune system and help to reduce tiredness and fatigue, too. Their USP is that they claim to include four times the amount of electrolytes than other leading sports drinks, meaning you're getting good bang for buck, too," says Senior Health Editor, Ally Head.

Epsom salts

I swear by Epsom salt baths, particularly in winter when muscles might be more prone to seizing up or aching post-workout. Not only is a warm bath exactly the kind of treat I love at the end of a freezing day, but the mineral salts work wonders to aid sleep and soothe sore muscles. I always notice a huge difference in my aches and pains the day after an Epsom bath, and it offers the perfect restorative reset all season.

Greens powder

It's even more important to ensure you're getting the right vitamins and minerals during the winter, and a good-quality greens powder can really help with that. "Knowing that I can run out of the house with my mango-tasting greens and cut five minutes off my morning routine while still getting some nutritional benefits on the go gets a big yes from me," says our Fashion Writer, Sofia Piza. The Free Soul powder contains adaptogens, including KSM-66 Ashwagandha, and a whole host of healthy greens to aid in keeping your health in check.

Calming pen

I have relied on Neom's calming pens for years, and I won't be retiring mine any time soon. Although the aromatherapy formula comes in handy year-round, I find myself reaching for it even more during winter when work gets busier and I spend less time outdoors. Rubbing the roller ball onto my wrists provides a soothing sense of calm, and I love that I can use it as often or as little as necessary - on the go or at home, thanks to the handy size.

Sleep spray

The darker mornings often mean that I struggle to wake up, so a sleep spray that promotes deeper rest and helps me fall asleep faster is a much-needed addition to my winter nighttime routine. This 75ml bottle lasts a long time and really does work, making me feel much more recharged come morning.

Eye mask

"I use my Drowsy eye mask every night, and take it on every overnight trip, without fail," says Head. "It's soft, soothing, and ideal for anyone who wants to boost their bedtime zen." Another sleep aid that will ensure you get your full eight hours, this is a wellness investment you'll use year after year.

Matcha

Although I drink matcha year-round, I make sure to prioritise it over coffee during winter. Thanks to its slow-release energy that prevents crashes, I find it works far better for me on sleepy winter days when I find it slightly more difficult to stay awake and alert compared to the summer. This formula contains functional mushrooms and adaptogens, is naturally high in Vitamin B12, and features Moringa, a rich source of vitamins A, B, C, D, E, calcium, magnesium, zinc, iron, copper, and essential amino acids.

Ankle weights

If you're anything like me, exercising outside and getting yourself to the gym becomes slightly trickier during the winter. Instead, I prioritise home workouts to keep active in the warm. A high-quality pair of ankle weights like Bala Bangles can enhance all forms of workouts without taking up any space, ensuring you can stay on top of your fitness goals without feeling the chill.

As much as it pains me to admit it, winter is firmly on its way. And aside from digging out your fluffy coats and waterproof boots, there's another essential change that health experts recommend you make: adding the best supplements for winter to your diet.

"During the darker winter months, many of my clients find their energy levels dip, sleep patterns are disrupted, and they feel more susceptible to seasonal bugs. Supporting your body with the right nutrients is key," says nutrition expert Kate Cook. However, it pays to be mindful of what exactly you're investing in, and ensure that any supplement you add to your diet is actually having a positive effect on your overall wellbeing.

"The world of supplements can feel really confusing," says Kirsten Humphreys, Nutritional Therapist at Bare Biology. "As a Nutritional Therapist, I always recommend focusing on a few core essentials for year-round wellbeing: magnesium and omega-3 and vitamin D during the winter months. These cover so many of the fundamentals our bodies need to stay balanced; they’re also the nutrients that are often low in the general population. Beyond these, it’s important to consider each person’s individual needs and lifestyle before adding more."

To narrow down exactly what's worth considering for your personal health goals, I spoke to a range of nutritionists, fitness experts, PTs, and wellness experts to find out which supplements they turn to themselves during the colder months, as well as the supplements they recommend to clients to keep their health in check.

Of course, it goes without saying that every individual is different and will benefit differently from different supplements, depending on their diet, exercise regimen, and genetics. If you're unsure, seeing a qualified professional or registered dietitian who can perform blood tests and assess your diet and lifestyle is the first step.

For even more pointers, don't miss our expert-led guides to collagen supplements, menopause supplements, nutritionist-recommended supplements, magnesium supplements, and lion's mane gummies for in-depth advice.

Best supplements for winter: Quick shopping links

• Vitamin D3: £21.95 at Amazon
• Magnesium: £15.95 at Amazon
• Reishi: £34.99 at Amazon
• NAC: £9.95 at Amazon
• Vitamin C: £5.75 at Amazon
• Omega-3: £24.95 at Amazon

Magnesium

"One of my non-negotiable supplements for winter is a high-quality magnesium," says Cook. "It’s an essential mineral for energy production, muscle function, and supporting the nervous system, which helps manage stress and improve sleep quality. Crucially, it’s also vital for converting the Vitamin D we take—which so many of us supplement with in winter—into its active form in the body.

"I particularly recommend AltruVita’s Magnesium because of its excellent formulation. It uses magnesium bisglycinate, which means the magnesium is bound to amino acids, making it highly absorbable. Your body can actually utilise the full 375mg dose, unlike many other forms that are harder to absorb."

Vitamin D

"Vitamin D is absolutely vital in winter, when we don’t get enough sunlight to make it ourselves, supporting immune and bone health," says Humphreys. Likewise, Maz Packham, Registered Nutritional Consultant at W-Wellness, recommends Vitamin D3.

"My winter non-negotiable is Vitamin D3. It’s needed for optimal immune function, and insufficient levels have been linked to low mood and fatigue. With the reduced exposure to sunlight during the winter months I use this supplement to keep my levels topped up and support healthy immune function, mood and energy which can be affected during these colder, darker months."

Packham recommends Bare Biology's Beam & Balance, which Humphreys notes "is a powerful daily dose of vitamin D to shore up your immune defences. Three sprays give you 4,000 IU (100 micrograms) of vitamin D3 sustainably sourced from algae, and 100 micrograms of K2, a plant-derived nutrient that shifts calcium where you need it. Together they strengthen your bones, teeth and muscles."

NAC

“I often recommend N-acetylcysteine (NAC) as a beneficial supplement," says Dr Naveed Asif, GP at The London General Practice. "It supports respiratory health by thinning mucus and enhancing lung function, which is particularly helpful during cold and flu season. Additionally, NAC serves as a powerful antioxidant, boosting the immune system and reducing oxidative stress, which further augments my overall well-being during the winter months."

Xanthohumol

"For more robust support against winter illnesses, I also love AltruVita’s Xanthohumol Hop Extract+," says Cook. "This is a powerful, science-backed antioxidant derived from hops. Winter is when our immune systems are under constant pressure, and Xanthohumol is fantastic for supporting a balanced inflammatory response and boosting the body's natural resilience. It’s a great supplement for holistic health, helping you feel robust and recovered during the challenging season."

Turmeric

"As the temperatures dip, I turn to turmeric for its nourishing effects; it helps regulate inflammation, supports circulation and joint comfort. It is also naturally warming and mood-lifting, making it an easy daily ritual when daylight drops and the body needs more seasonal support," says Belle Amatt, Registered Nutritional Consultant at W-Wellness.

Reishi

"I add this powder to my morning coffee as it’s a nutrient powerhouse. Medicinal mushrooms act as adaptogens, helping the body adapt to stress while supporting relaxation, recovery, and balanced immune function," says Packham. "They’re rich in beta-glucans, compounds that help strengthen immune resilience to help minimise the risk of catching infections."

Creatine

"I like to take Ovrload Gummies through the winter to help keep my energy and recovery consistent when it’s colder and training routines can feel a bit slower," says Pilates instructor James Shaw. "They’ve got creatine and electrolytes, which support strength, hydration and muscle repair especially useful when we’re moving less or training indoors. Plus, they’re an easy, tasty way to stay on top of my supplements when motivation dips a little over the winter months. My favourite is sour green apple."

Vitamin C

"Vitamin C offers antioxidant support for immune cells during peak cold season and it's a co-factor for collagen formation, helping keep skin and connective tissue resilient," says best selling author, Nutritionist and women's wellness expert Alison Bladh. Zinc is also "key for antiviral defences and normal immune signalling. Short courses at first symptoms may help reduce the duration of colds," she explains. A supplement like this contains both for even more protection.

Omega-3

"Omega-3s are brilliant for winter skin—they strengthen the skin’s lipid barrier, improve hydration, and help keep the complexion supple when cold air and central heating cause dryness," says Dr Tina Tian, consultant dermatologist at Stratum Clinics Oxford. "These healthy fats also have gentle anti-inflammatory properties and can enhance elasticity and smoothness over time. A small daily dose from fish oil or algae oil is an easy way to restore that lost glow and comfort."

Bladh agrees, noting that Omega-3 "provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—key fatty acids that help calm inflammation and support joint comfort, brain function and skin barrier health."

Ashwagandha

Bladh also recommends Ashwagandha, "an adaptogen that helps the body cope with stress and supports deeper sleep." She notes that it's particularly useful through busy periods - we're looking at you, Christmas fun...

Iron

"Low iron levels can worsen tiredness and brain fog, which often feel more noticeable in winter when energy naturally dips. Correcting a deficiency supports oxygen delivery, helping energy and focus feel steadier through the darker months," says Bladh.

Lion's Mane

"I take Lion's Mane, which is often referred to as the smart mushroom," says cognition expert Natalie Mackenzie. "It is thought to promote neuronal growth, something that is super important as we age. Research also suggests it can aid memory, focus and overall cognitive function, as well as promoting mood and wellbeing."

Echinacea

"Echinacea has long been used as a treatment for upper respiratory tract infections," says Siobhan Carroll, Clinical Herbalist and Naturopath. "Crucially, tackling colds and flu early with the treatment of Echinacea may help to reduce the duration and severity of the symptoms experienced. I use A.Vogel’s Echinaforce Chewable tablets. They are great for those who want to take echinacea, but don't like swallowing tablets."

Hands up if, like me, your teenage years were plagued by irregular or absent periods, oily skin resulting in stubborn and persistent acne, and thinning hair?

As my twenties rolled around, despite getting used to the more physical symptoms and accepting them as part of my daily "norm", I struggled with mood swings, debilitating and unexplained fatigue, and daily brain fog.

If you hadn't already guessed, all of the above are common symptoms of PCOS (Polycystic Ovarian Syndrome), an underfunded and underresearched female health condition that one in five women in the UK (20%) are thought to have. I myself was diagnosed in a starkly lit doctor's office at the age of fourteen, and sent on my way with little information about what the condition actually was or how it would impact my life.

Sadly, the symptoms manifested in all areas of my life. I was always tired, despite getting 8+ hours of sleep every night. My skin was consistently angry, despite regular dermatologist appointments and mindfully tracking both my sugar and carbohydrate intake (which isn't necessarily the answer, by the way). And I felt like I could gain weight from simply looking at a bowl of pasta, when other friends who were far more sedentary could eat whatever they wanted, whenever they wanted.

The list of ways PCOS can impact your life goes on and on, with data also proving that women with PCOS are at a higher risk of eating disorders like anorexia, bulimia, and binge-eating disorder, and mental health conditions like anxiety and depression. Recent research even indicates that PCOS can affect brain function and cognitive abilities.

I decided something had to change during my late twenties. Alongside starting to think about the impact of PCOS on fertility and my chances of conceiving in the future, I was, quite frankly, tired of feeling tired all of the time. And while it took a few years to ease my symptoms and tailor my lifestyle to my condition, a handful of products have been absolute gamechangers - and MyOva's Myoplus supplement is one of them. I've been supplementing it for nearly three years now, and month by month, it's been absolutely invaluable in reducing my inflammation, improving my insulin resistance, and balancing my hormone levels.

If you're in the throes of PCOS, know this: you're not alone, and this supplement could work wonders. Don't be overwhelmed by the TikTok videos or pseudo-science - instead, keep scrolling for an expert's take, and my honest MyOva Myoplus review. While you're here, don't miss our other Wellness Win reviews of Artah's Cellular Hydration Electrolytes, BetterMe's viral ankle weights, and YogiBare's Acupressure Mat.

What is the MyOva Myoplus supplement?

Founded in 2016 by Leila, a woman who'd struggled with PCOS symptoms her whole life, the aim of MyOva was simple: to make supplementation for women in her position that bit simpler. Her story is inspiring, albeit heartbreaking: she miscarried six times over the course of five years, all between six and 19 weeks. "It was a hugely tumultuous time," she's shared previously. "There were moments when I felt like I simply couldn’t keep trying – and failing – to have a baby."

"After my fourth miscarriage, I decided I could no longer bear to hear another doctor tell me it was ‘just bad luck' - I was one of the 1% of women in the UK who suffer over four miscarriages. So I started researching recurrent miscarriage, especially in relation to PCOS. Finally, I came across a natural food supplement called myo-inositol. After a few months, I felt happier and my body was finally functioning properly - and it was a real lightbulb moment. Perhaps other women could also benefit from this amazing natural food supplement."

In 2017, Leila gave birth to her miracle baby, Louie, with his brother Luca arriving less than two years later. And the MyOva brand has gone from strength to strength since, helping women around the UK with not only their own fertility journeys, but their PCOS symptoms, too. "I’m so touched by the messages we receive from women whose lives we have helped to change, and I’m incredibly grateful that such a challenging personal experience has been a force for good," she goes on.

Myoplus, specifically, according to registered dietician Jodie Relf, is a supplement that "contains a combination of key nutrients that have been shown to help manage PCOS symptoms."

"These ingredients work together to support hormonal balance, insulin sensitivity, and menstrual regularity, which are all key concerns for women with PCOS," she goes on.

What are the pros of supplementing MyOva Myoplus?

Wondering what's so effective about the Myoplus formulation? And if there are any proven benefits of the ingredients?

1. Myo-inositol

Each MyOva Myoplus serving contains 4000mg of Myo-inositol, which Reif describes as "a well-researched supplement for PCOS" that's scientifically proven to balance your hormonal and menstrual health.

A type of sugar alcohol that's found naturally in the body, we need Myo-inositol to function. It supports cell structure and signalling, and plays a key role in hormone balance and fertility - but women with PCOS tend to have lower levels of it in their ovarian tissue.

"Supplementing Myo-inositol has been scientifically proven to improve insulin sensitivity, reduce elevated testosterone levels, support ovulation, and regulate menstrual cycles," she shares.

2. Chromium

"Chromium plays a role in enhancing insulin function, helping to improve insulin sensitivity and blood sugar regulation in women with insulin resistance, which is one of the key drivers of PCOS symptoms," Reif goes on. Each MyOva Myoplus serving contains 100µg, and, in short, will help with the maintenance of normal blood glucose levels.

3. Vitamin B6

Did you know? Vitamin B6 can actually help to reduce PMS symptoms and, as Reif explains, "may contribute to mood stability by supporting neurotransmitter function." Each portion of MyOva contains 0.42mg to help ease physical symptoms.

4. Folate

Finally, folate has been shown to reduce insulin resistance and fasting glucose levels, as well as help support immunity and energy levels. "It also plays a crucial role in fetal development by preventing neural tube defects," shares Reif. In each recommended serving of MyOva, you're getting 200µg of folate.

Do note, though: For women trying to conceive, the recommended daily intake is 400µg, so additional folate may be needed.

Who is MyOva Myoplus best for?

Anyone with diagnosed PCOS will benefit from taking Myoplus - but especially those who are looking to improve insulin sensitivity and blood sugar regulation, support hormonal balance, and regulate menstrual cycles and ovulation, shares Reif.

"It's also a great supplement for reducing PCOS symptoms, such as the side effects of elevated testosterone, like acne and hair loss," she goes on.

How can Myoplus help with PCOS symptoms specifically?

There are a whole host of ways that Myoplus can ease PCOS symptoms and elevate quality of life - but the main way it promises to do so is by improving your insulin sensitivity. In short, the supplement helps your body to use insulin more effectively, which means you'll notice reduced cravings, more stable satiety, and fewer midday hunger pangs. This, in turn, can also help with stubborn fat gain that so many women with PCOS struggle with.

It should also support ovulation and menstrual regularity, meaning your periods should become more regular and evenly spaced out. "Myo-inositol has been shown to help regulate menstrual cycles and support healthy ovulation, which is particularly important for women with irregular periods or difficulty conceiving," shares Reif.

The B6 and folate in the formulation have been shown to contribute to neurotransmitter production, which should mean you'll notice a more stable mood, fewer mood swings, and less brain fog, too.

And finally, you should see reduced testosterone and androgen levels in the body, which can improve symptoms like acne, unwanted hair growth (hirsutism), and hair thinning.

How long should women with PCOS supplement Myoplus?

Women with PCOS typically benefit from consistent, long-term supplementation with myo-inositol, shares Reif.

"While some improvements can be noticed within a few weeks, studies suggest that three to six months of daily use leads to significant improvements in insulin sensitivity, cycle regularity, and ovulation," she goes on.

I've been supplementing MyOva Myoplus for three years now - and it's honestly changed my life, as a woman with PCOS

I know what you're thinking - it sounds too good to be true, right? And I do want to front-load this review with one clear disclaimer: there's no such thing as a "cure-all" wonder supplement. That said, MyOva's Myoplus is the closest I've ever come to finding one - and I should know, as a Health Editor who's tested quite literally hundreds of supplements in her time.

Let's rewind a bit, first. I've been looking for ways to ease my PCOS symptoms since my mid-teens diagnosis, and can confirm first-hand that it's a total minefield out there. Pair the questionable, restrictive nutrition advice some "experts" dole out (no, women with PCOS don't need to cut carbs entirely) and rage-bait TikTok feels instructing you to overhaul your entire life (also not necessary), and it's hard not to feel overwhelmed.

But come the end of 2022, I was ready for change. Luckily, I'm in constant comms with some of the best experts in the business, and so I've heard nutritionists and dieticians repeatedly rave about the science-backed benefits of Myo-insitiol specifically. A friend who also has PCOS had also shared glowing reviews of the MyOva products, and so I was keen to give it a go.

Three years on, and it's hard to quantify the impact the supplement has had on my life. While it took a few months to really notice the tangible side effects - I'd always recommend testing supplements for a minimum of three months - I now sleep better and feel more energised each day. My skin is clearer than it's been in years, my brain fog is gone, and my mood is more stable.

The stubborn weight gain I'd accepted as part of life - despite being a highly active marathon runner and all-round wellness enthusiast - has slowly eased, and I now enjoy a balanced 80/20 approach to nutrition, rather than constantly restricting myself for fear of PCOS-related weight gain.

Most interestingly and importantly, at a recent full-body Neko health scan, I was told what I've dreamt of hearing my entire life: that my HbA1c is optimal at 30 mmol/mol and glucose normal at 6.5 mmol/L, suggesting excellent blood sugar control. (While the scan doesn't directly measure hormones, it does look at blood sugar levels, which can be related to hormonal function - women with PCOS tend to have a higher risk of elevated blood sugar levels due to insulin resistance).

It makes me quite emotional to think about it, and I'll never forget the lightbulb moment when I realised that this is how most people without the condition (or another health condition impacting their daily quality of life) get to feel each and every day. Yet feeling well - finally - is something I'll never take for granted.

It's worth noting that my MyOva Myoplus supplementation also came alongside some lifestyle tweaks. Over the past three years, I've honed my sleep routine, making my bedroom a screen-free space, embraced a more PCOS-specific and inflammation-reducing diet, and educated myself on the foods that cause blood sugar spikes and, in turn, impact insulin levels. But I believe the supplementation has played a key part in getting my symptoms in check - so much so, it's the one supplement I wouldn't be without.

MyOva isn't just a product, but a promise to all women with PCOS: that we aren't alone in this.

Shop other products Ally's been loving recently, here:

Looking to up your supplement game in 2026 and not sure where to start? You're almost certainly familiar with the benefits of vitamin and protein supplements, but one of the best creatine supplements might be the addition you're missing.

While once shrugged off as a supplement for male bodybuilders, PTs and fitness enthusiasts now rave about the many benefits of creatine - especially for women. With searches for the supplement steadily rising on Google since 2021 and global market estimates soaring from $1.11 billion in 2024 to over $4.21 billion by 2030, interest started going really viral last year, with many a fitness influencer, dietician, nutritionist, and personal trainer raving about their experiences with it.

Never heard of it or keen to learn more about how you take this wonder supp? Much like the best protein powders, creatine can be added to water, shakes, or even your overnight oats for your daily dose of energy.

It's one of the most science-backed supplements on the market, too, with one study finding that not only does creatine increase strength, fat-free mass, and muscle morphology, but also enhances neuromuscular function and neurological and cognitive function.

"I use creatine because it’s one of the most researched supplements out there, proven to support strength, power, and recovery. It’s especially useful if you do resistance training, high-intensity workouts, or sports that require short bursts of energy," says James Bickerstaff, personal trainer at OriGym.

I spoke to a range of health experts, personal trainers, and fitness coaches to find out exactly why they recommend creatine, as well as the brands they swear by for noticeable results. Whether you want to find out exactly what this supplement can do for you or narrow down which powder to invest in, they've got the answers below.

Don't skip our guides to the best clear proteins, best menopause supplements, and stress supplements, while you're at it, and scroll through our creatine for women review and Free Soul Mango Greens review, if you're keen to boost your wellness further.

Best creatine supplements: Quick shopping links

• Bloom Creatine: £15 at Holland & Barrett
• MyProtein Impact Creatine: From £4.49 at MyProtein
• Artah Essential Creatine: £28 at Artah
• Applied Nutrition Creatine Monohydrate Powder: £13.85 at Amazon (save 27%)
• ESN Ultrapure Creatine Monohydrate: £28.76 at Amazon

How does creatine work?

Simply put, creatine helps your muscles produce energy during exercise. Creatine is produced naturally by our bodies for this exact reason, and a supplement will only enable your body to produce more energy for your sweat sessions and daily movement.

Many athletes and fitness enthusiasts regularly supplement creatine to make their workouts more effective and to enhance their strength, including our Senior Health Editor Ally Head. She's noticed a tangible difference since she started supplementing creatine four months ago, spanning improved muscle mass, mental clarity and mood.

However, creatine isn't just for those who do regular, high-intensity exercise. Experts recommend it for anyone who could benefit from a boost in energy, strength, or brain function, and especially women, who have been scientifically proven to have lower baseline creatine levels than men.

Who should take a creatine supplement?

"I’d recommend creatine monohydrate to everyone, especially older people, as it’s perfectly safe to use and well researched, plus the benefits to energy, neurological health, and training are massive," says Keiren Douglas, personal trainer at Nuffield Health. "It’s also been shown to be beneficial for women when menstruating, going through peri/post menopause, and during pregnancy."

Creatine has developed a reputation for causing bloating, which is why many people have chosen to avoid it in the past. However, Lottie Lamb, qualified personal trainer and ambassador at leading sports nutrition brand, ESN, is quick to dispel this thinking. "I like to emphasise, especially to women, that creatine does not cause bloating or excessive water retention. As long as you stay properly hydrated and follow a balanced, whole foods-based diet, creatine will only enhance your training and body composition goals. The benefits far outweigh the myths," she says.

In terms of fitness, Bickerstaff recommends creatine to "anyone who trains regularly and wants to improve performance or maintain muscle. It’s not just for bodybuilders. I’ve seen clients who run, lift, or even play team sports benefit from adding it into their routine."

9 best creatine supplements

1. Artah Essential Creatine

"Taking a high quality creatine powder consistently can have many positive benefits to women in everyday life. Recently, I’ve been using Artah's Essential Creatine daily and have seen a notable change in my muscle performance and recovery during and after my workouts," says PT and fitness in midlife expert, Caroline Idiens of Caroline’s Circuits.

"It’s easy to take - I simply mix a teaspoon into a glass of water each morning. I’ve experienced a visible increase in my energy levels and mental clarity, too and recommend creatine to anyone, especially in midlife, where these things can often feel against us," says Idiens.

Senior Health Editor Ally Head also raves about this formula. "Probably my go-to creatine, this is one of the only third-party tested products on the market, proven to improve energy, strength, and cognitive function (and I can attest to all of these things, having noticed as much myself over my 8+ months of testing). I find it especially useful as someone who works out a lot, as it's helped to ease DOMs and boost muscle recovery after hard sessions. One of the more premium options on the market, it's a dream to use, absorbs easily into most liquids and has a handy resealable packet, so none of your money or product goes to waste. You get 4g of creatine per serving, and it blends well into water," she says.

2. MyProtein Impact Creatine

"I personally use MyProtein’s creatine monohydrate," says Douglas. "I like this one simply because it mixes well into my overnight oats, so it’s easy to consume. I use creatine for a variety of reasons, most of which are for the increased energy for workouts, which leads to more muscle growth, better performance in high-intensity training, and the health benefits for my brain and recovery."

"I’ve personally noticed increases in muscle mass, strength, and fitness since starting creatine. Although do note - it’s not a magic potion, and you still need to work hard to see the results," he says.

3. Applied Nutrition Creatine Monohydrate Powder

"My go to is Applied Nutrition Creatine Monohydrate Powder. It's unflavoured, mixes easily into water or a protein shake, and doesn't leave that gritty texture you sometimes get with other brands," says Bickerstaff. "Personally, I’ve noticed real differences since using creatine. My energy levels stay more consistent during tough sessions, my lifts feel stronger, and recovery between sets is faster. Over time, it’s also helped me maintain lean muscle, which is key for overall strength and tone," he says.

4. MyProtein Impact Creatine Vimto

Although I'm very new to the creatine game, I've been enjoying this Vimto flavour from MyProtein. I like a sweet flavour, which this definitely delivers on, and it's easy to add to my water and incorporate into my diet. I love that it offers 3g of creatine per serving, and I find it a lot easier to drink than protein powder. I've noticed a small improvement in my energy levels when I have it just before going to the gym, which I hope will improve the longer I use it. It can be slightly gritty, but that's not a huge problem for me as it's still very easy to drink.

5. ESN Ultrapure Creatine Monohydrate

"I use creatine monohydrate, which is widely regarded as the most effective and well-researched form of creatine on the market," says Lamb. "I typically opt for the powdered version, but I love that ESN also offers convenient tablet alternatives perfect for staying consistent while on the go.

"As a hybrid athlete, I take creatine to enhance both my performance and muscle growth. It plays a key role in helping me push harder in training and recover more efficiently. Since incorporating creatine into my routine, I’ve noticed a significant improvement in performance and strength, and it’s been far easier to build and maintain lean muscle mass," she says.

6. Ancient + Brave True Creatine+

Senior Health Editor Ally Head has been testing this creatine since mid 2025 - and is a big fan. "From B Corp certified and female founded Ancient + Brave, this creatine mixes is one of my go-to's. It's tasteless, easy to use, and comes in a glass jar, making recycling or reusing really simple. I also love that the blend contains both magnesium and Vitamin D - ideal for recovery and helping your muscles to feel their best." she shares.

7. PureSport Creatine Monohydrate

Another of Health Editor Head's go-to brands, these PureSport satchets are what she throws in her bag for race days or gym workouts. "They're ideal for busy lifestyles, as the design of the satchets means you can always have one on hand - in your race kit, work bag, or on your nightstand. The blend is basically flavourless, doesn't clump as much as other competitor brands, and delivers 5g of creatine per serving. I've seen a noticeable difference in marathon training aches and pains since using this supplement, and would definitely recommend it to anyone who's highly active."

8. Ancient + Brave True Creatine+

"B Corp certified Ancient and Brave also designs clean, organic supplements, and their creatine is no exception," says Head. "It's USP's? Their formula contains taurine, Vitamin D, and Magnesium, all key for boosting energy, muscle, and brain health, plus is almost odourless with a barely there taste. I like that the product comes in glass jars, too, which are recyclable or reusable. Their handy travel sachets are also a godsend for work travel, and I constantly have a few in my handbag for when I'm on the go or forget to take my morning dose."

9. Bloom Creatine

"I've become quite obsessed with the Bloom creatine, since the US-favourite brand launched in the UK earlier last month," says Head. "It's super simple to use, mixes well into water, coffee, or smoothies, and is specifically designed for women and to support muscle gorwth, cognitive function, and recovery. It's also a specifically anti-bloat formula, so a great option for if you've read about creatine bloat and are keen to avoid. Choose from nnflavoured or raspberry lemon."

Just when you thought collagen was the holy grail of healthy ageing, a new molecule enters the chat—and completely changes the game. Introducing NAD+ (nicotinamide adenine dinucleotide), a naturally occurring coenzyme that plays a critical role in cellular health, energy metabolism, and DNA repair. It's found in every living cell and is often described as the silent workhorse behind nearly every vital function in the body, from powering mitochondria (your cell's batteries) to facilitating the repair of genetic material. In other words, without NAD+, your cells can’t function.

Like many good things, our natural NAD+ levels decline as we age, and this is linked to fatigue, cognitive decline and visible signs of ageing such as fine lines and sagging skin. New research, combined with clinical use of injectable NAD+, is beginning to paint an exciting picture of what replenishing our cellular reserves might mean for long-term health, longevity, and overall wellness.

To delve deeper into this rapidly emerging field, I spoke with Gemma Wilkins, founder of the innovative wellness clinic Body Brilliant, to unpack the science—and the hype—around NAD+ therapy.

What exactly is NAD+ and how does it work?

“NAD+ is a critical coenzyme that supports a wide array of essential biological processes,” Wilkins tells me. “When you supplement it—especially via intravenous or injectable forms—it helps restore cellular function, enhances mitochondrial performance, and ultimately supports overall vitality.”

The idea of supplementing something so integral to life itself is compelling. “It can increase energy and stamina, improve mental clarity and focus, enhance mood and resilience to stress, improve sleep quality, and accelerate recovery from burnout or illness. It also supports detoxification and anti-ageing processes,” she adds.

According to Wilkins, there are a growing number of scientific studies exploring the benefits of NAD+ supplementation—and she's right. One study from Harvard Medical School found that boosting NAD+ levels helped restore muscle function and energy levels, and other research has linked higher NAD+ to better brain health, especially as we age.

How do I supplement my natural NAD+ levels?

There are two ways to boost your natural NAD+ levels—with oral supplements, or injections. As for which one is more effective, Wilkins is clear: "Injectable NAD+ offers 100 percent bioavailability directly into the bloodstream, bypassing the digestive system. That means faster and more complete absorption.”

She explains that when NAD+ is taken orally, much of it degrades before reaching the bloodstream, particularly in people with impaired gut health. “Injectables allow a much greater amount to reach your cells. You also get more immediate effects, especially in cases of fatigue or burnout. And we can customise dosing based on individual needs.”

How long should someone continue NAD+ therapy for best results?

“It depends on your goals,” says Wilkins. “For general wellness and anti-ageing, we recommend injections be taken over four to twelve weeks to really elevate your NAD+ levels. After that, a maintenance protocol can be followed to suit your lifestyle and needs.”

For those dealing with more acute issues, a short-term, intensive protocol might be more appropriate. “We have a team of medical professionals who tailor the duration and frequency based on lifestyle, health status, and desired outcomes,” she says.

Are there any side effects to NAD+ therapy?

While NAD+ therapy is generally considered safe and well-tolerated, some people may experience mild, temporary side effects, including nausea, dizziness, cramping, or headaches during or shortly after the infusion.

These symptoms are often linked to the speed at which NAD+ is delivered and slowing the infusion rate usually reduces discomfort. Some individuals also report a sensation of chest tightness, muscle tension, or flushing during treatment.

Luckily, clinical studies and anecdotal reports suggest these effects are typically short-lived and resolve once the session ends.

Is there anyone who shouldn't have NAD+ therapy?

Yes. People with certain medical conditions, including active cancer, severe liver or kidney disease, or uncontrolled cardiovascular issues, should avoid NAD+ therapy unless specifically advised by their doctor. NAD+ can influence cellular metabolism and energy production, which could, in rare cases, affect underlying disease processes. Additionally, anyone who is pregnant or breastfeeding should steer clear of the therapy until more safety data is available.

As with any medical treatment, reactions can vary from person to person and NAD+ therapy should always be administered under medical supervision, following a full health consultation and clinical history, particularly for individuals with chronic conditions or who are taking medications.

How will NAD+ therapy make me feel?

According to Wilkins, the most consistent feedback she hears is that people feel more focused, less tired and even happier. :Clients regularly describe a noticeable improvement in mental clarity, sustained energy throughout the day, better sleep, and an overall sense of calm," she says. "Some describe it as a ‘cellular reboot’ or say they feel like they’ve ‘wiped the slate clean’, especially after periods of stress or burnout.”

Not Ready for NAD+ Therapy? Start with These Oral Supplements

"Did I put a wash on? When is sports day? Did I pay for next week's school trip?" These are just a few of the thoughts that run through my mind after I turn the light off at night. I listen to my husband's soft snores next to me and am in disbelief that he has managed to drift off already. Does he not feel the need to run through the day's to-do list and wonder whether he has enough time to get everything done? I certainly do. Call it the 'mental load' or the 'mother's load', whatever its name, it causes many unsettled nights.

I have always struggled with sleep, in my twenties I experienced such terrible bouts of insomnia that I survived on Red Bull, coffee and Diet Coke. My insides were extremely upset. After I had my first child, I couldn't believe my luck, I suddenly had no problem falling asleep (in those early months, I'd be asleep in seconds, such was my newborn-induced exhaustion), and then, when I had my daughter a couple of years later, nodding off remained easy. I'm now out of the baby phase, but instead am in the midst of the almighty 'juggle', trying to look after a five-year-old, a two-year-old, myself, a home, my relationship, and a job. Whilst I am permanently drained and find falling asleep swiftly, that feeling of anxiety and worry means that I rarely feel like I've had a good sleep. I rarely feel rested.

So, when I was first introduced to Diome Rested, a sleep supplement designed to give you a restful sleep, I was all ears.

What is Rested?

"Rested was designed as a clean solution to support sleep naturally, without melatonin, fillers, or artificial additives," says Naturopath and Director of Product at Diome Emilie Delanoue. She says they wanted to create something different to the other sleep aids on the market, which target the brain. Rested, she explains: "takes a systemic approach that addresses multiple body systems simultaneously: calming the nervous system to ease mental overload and facilitate the natural transition from wakefulness to sleep; supporting digestive processes and elimination, which is crucial since digestive overload often disrupts sleep; providing antioxidant protection to combat inflammation and oxidative stress and gently supporting the body's natural sleep-wake cycle without forcing or overriding natural rhythms."

Founder Jianne Jamil and her team also wanted to create a non-pharmaceutical option that was "non-addictive and supports your body's own capacity to sleep well, so you wake up truly rested and energized, not just sedated."

"I knew from personal experience that there was a real gap in the market for an effective and safe product that would help people not only have more restorative sleep but also feel better in the morning," says Jamil who saw her mother become dependent on sleep medication that was initially prescribed as a short-term protocol.

The formula

Rested is crafted from a blend of premium natural ingredients that work together as a team, each selected for both safety and efficacy.

"While some supplements rely on single ingredients in high doses, we've taken a different approach," says Delanoue. "We carefully select premium ingredients that work together in synergy. Each ingredient has been carefully selected not only for its individual benefits, but also for how it enhances and supports the effects of the other ingredients in the formula."

In Rested's formula, you'll find chamomile to promote relaxation, California poppy and lemon verbena for stress relief, linden flower that acts like an antioxidant with calming effects, rosemary to support cognitive function, cardamom to help with digestion, and black pepper, which enhances how all of these botanical extracts can be absorbed into the body. There are also B-vitamins and a plethora of micronutrients, like zinc and magnesium, that work together to support the body's neurotransmitter production.

First impressions

As someone who works in an industry bursting with supplements promising better hair, skin, and gut health, I am notoriously terrible at taking them. In all honesty, they just feel like another thing to add to my never-ending to-do list. Plus, have you seen the size of some of these things? And, you're meant to take more than one at a time. It's just something I've never got on board with. However, I decided to give Rested a go. The brand recommends taking two half an hour to an hour before sleep. I decided to start with one (something that the brand suggests too "If effects are too strong, you can reduce the dose to 1 capsule"). Despite my prior issues, I have never taken a sleeping tablet. For some reason, I was always put off by the idea of them. Even amid the melatonin craze of today, I have never even flirted with the idea. So, one tablet seemed to me a good starting point. Plus, they're only slightly bigger than a paracetamol, which was a big plus for me.

I'm not sure if there was a slight placebo effect, but on that first night, sleep came easily, and I didn't wake until my alarm the next morning. I was keen to see if this was a fluke and took another the next night. I was woken a few times by tiny humans, but the sleep on either side of those wake-ups felt decent.

I have since experimented with two pills before bed. I usually go for this dosage if I am feeling particularly stressed, knowing that as soon as the lights go off, I will start overthinking and overanalysing. This does seem to do the trick. Whilst I do not think Rested is a cure for my anxiety, I do think that it allows me to switch off and let my mind and body relax overnight.

The verdict

I have been taking Rested now for over three months, and I can honestly say that there has been a dramatic difference in the quality of my sleep. It sometimes takes me a little longer to fall asleep, but my body feels calmer as I drift off. I've also noticed that the way that I jump out of bed in the morning has changed. I no longer feel groggy, desperately clinging to the extra minutes of my snooze button. Instead, I'm able to get up when needed, with a lightness that I used to crave.

In the digital age that we live in, it's wonderful that we can access so much nutritional advice online. But there's a caveat to this, and that's the fact that we simply can't trust everything that we see, read, and hear about when it comes to nutrition. Common nutrition "myths" can be a waste of our efforts at best, and potentially dangerous at worst, which is why it's so important to fact-check any advice before putting it into practice.

Registered dietitians are our saving grace here. These are the qualified experts who really know what they're talking about when it comes to nutrition, and having them as the voice of reason in the never-ending nutrition discourse can help us breathe a sigh of relief.

Because doing the right thing when it comes to nutrition can often feel overwhelming. Wellness trends are constantly evolving, and it feels like there's new advice being shared around nutrition choices every other week. Now, I write about health for a living, so I'd be lying if I said that I don't enjoy consuming content around nutrition - but it's pretty frustrating to know that some of the advice being shared online isn't what the qualified experts would recommend.

That's why dispelling the most common nutrition myths feels like a good place to start with regards to joining the conversation. At MC UK, we know how important it is to make the right choices when it comes to nutrition, which is why we've enlisted the help of registered dietitians to set the record straight. Below are the ten most common nutrition myths they see on a regular basis, which they themselves would never follow.

While you're here, we've got lots of other nutrition content to keep you informed. From balanced nutrition tips to nutritionist-approved health hacks to guides on intuitive eating and anti-inflammatory diets, there's plenty to support you on your journey.

10 common nutrition myths a dietician warns against trying

Myth 1: Carbohydrates are bad

No-carb diets are (thankfully) becoming a thing of the past, but there are still some misconceptions about carbs being "bad" for us. If you've heard that cutting down on carbs (or, cutting them out completely), is the trick to losing fat, dietitians would urge you to think again.

"Carbohydrates are essential for providing energy as well as supporting brain function, and fuelling physical activity," says Bethany Francois, specialist eating disorder dietitian. "Carbs are also crucial in providing us with fibre which is important for gut health too."

Restricting carbs can therefore be detrimental to our health, and often leads to higher hunger levels afterwards. "We're therefore more likely to overeat and engage in binge eating behaviours when we follow a low-carb diet," Francois adds.

Myth 2: Supplements are necessary

Disclaimer: I take supplements every morning, as they help me feel like I'm taking positive action with regard to my health. But, the growing supplement market can feel overwhelming, to say the least, and knowing which supplements we should take can leave us feeling stuck.

Well, the idea that everyone should be taking supplements actually isn't true, according to dietitians. "Of course, everyone is free to take the supplements they wish, but the narrative that they are necessary for everyone is inaccurate," Francois told MC UK. "Most people who eat a balanced and varied diet will be meeting their micronutrient needs."

So, if supplements feel like an added expense (and effort) that you don't want to add to your plate, then don't stress. The key is to prioritise eating a nutritious and balanced diet instead.

Myth 3: Low fat is best

Just like carbs, fat is a food group that has a place in a balanced, nutritious diet. Dietitians emphasise that fat is not the enemy, despite rhetoric around weight loss suggesting the opposite.

"It's not always the case that low-fat options are healthier," says Claire Stuckey, specialist gastroenterology dietitian. "Some low-fat products can contain more sugar. It's also really important to include healthy fats (unsaturated) in our diet, such as fat from nuts, seeds and olive oils."

When faced with a low-fat and full-fat version of a product, compare the ingredients list of both. Often, the low-fat version will have added sugars or preservatives to make up for the missing fat content, making it a less healthy alternative.

Myth 4: We shouldn't eat after 8pm

This is one I've definitely heard before, and have tried to implement myself - with little success. Thankfully, registered dietitian Francois says that the idea that we shouldn't eat after 8 pm is a myth and not something she would ever recommend to her clients.

"Total energy and nutritional intake over time is more important than the specific timing of meals themselves," she explains. "Rigid rules about not eating after a certain time can promote disordered eating patterns, including guilt, restriction, and subsequent bingeing."

In certain parts of the world, it's customary to have the final meal of the day later on, so the idea that we shouldn't eat after 8 pm has little ground. Plus, everyone's schedules look a little different, so a rigid cut-off time isn't realistic for all of us.

Now that Francois has debunked this myth, we can relax a little bit around when we have our last meal.

Myth 5: All processed foods are bad

The word "processed" has earned a bit of a bad rep in recent years, but this can actually mean a number of things. Note that there's a difference between processed and ultra-processed, with the latter meaning foods that have undergone extensive industrial processing. But processed is a term that can be used in a much broader sense.

"Food being processed doesn't inherently make it 'bad' for you," Francois reveals. "Freezing, canning, drying and pasteurisation are all methods of processing aimed at preserving food and extending its shelf-life without compromising nutritional value."

So there's no need to panic when you hear the word processed, and definitely don't feel pressured to cut processed foods out of your diet. We actually need certain foods to be processed to be able to consume them safely, according to Francois. "Avoidance of processing has led to dangerous fads like raw milk which carries significant risk of food-borne illness from the bacteria it contains," says.

Myth 6: Juice cleanses are a good way to detox

Juice cleanses - where we consume only juices for a period of time - have always had a bit of hype around them. They're an LA-esque wellness trend that promises a cleanse from the inside out.

But it turns out that dietitians wouldn't recommend juice cleanses, especially not in the bid to detox our bodies. "Many people believe that drinking only juices for a few days will ‘cleanse’ their bodies of toxins, but in reality, your liver and kidneys are already designed to do this naturally," says Karine Patel, registered dietitian and private nutritionist at Dietitian Fit. "No juice, tea, or special cleanse can replace the body's built-in detoxification system."

Rather than relying on juice to reset our bodies, Patel recommends that we focus on eating a balanced diet rich in whole foods, hydration, and regular exercise instead.

Myth 7: Seed oils are dangerous

You might have heard some scary stories about seed oils recently - I know my TikTok FYP has shown me a lot of content about why we need to avoid foods that contain them. But given that seed oils are often present in many of the foods we buy at the supermarket (sunflower, rapeseed and soybean are some of the most common), this can feel intimidating.

Thankfully, dietitian Francois has shared that the idea of seed oils being dangerous has little scientific backing. "This narrative has come from science that has been completely misinterpreted and based on the assumption that the omega-6 found in seed oils is pro-inflammatory," she explains.

"In reality, the science if far more complex than this and there are actually studies highlighting that omega-6 has shown to be associated with reduced risk of cardiovascular disease and lower levels of inflammation."

As there's limited evidence to suggest that seed oils are harmful to us, we don't need to stress about avoiding them. One less thing to worry about.

Myth 8: Snacking is bad for us

This one is music to my ears. I'm just not someone who can cut snacking out of my diet, and I know I'm not alone here. Thankfully, the experts have shared that snacking isn't inherently bad for us, and it's not something we should pressurise ourselves into giving up. "Snacking itself is not unhealthy," Stuckey confirms. "It comes down to what you are snacking on and how much of it you eat."

Obviously, if we're snacking on a lot of sugary foods, this isn't ideal. But the idea that we shouldn't eat between meals is false, and actually, it can sometimes be beneficial to snack, as it stops our hunger levels from peaking.

"It's actually very difficult for someone to meet their dietary needs without having some kind of snack between meals," Francois says. "Snacks play an important role in stopping our hunger from reaching high levels, which in turn supports us to be able to respond to fullness properly when we next eat."

So, if we feel ravenous when we come to eat our next meal, we're more likely to over-eat and put extra pressure on our body's digestive processes. Just opt for healthy snack choices whenever you can.

Myth 9: "Natural" sugars are healthier than table sugar

While natural sugars like agave, coconut sugar, maple syrup and honey have a place in a balanced diet, the idea that these are "healthier" than table sugar is a little complicated. That's because our body processes all sugar in the same way, so we're still going to get a glucose surge (and subsequent drop) when we consume natural sugars.

"There are minor differences between natural and table sugars, such as there may be a small amount of minerals in some sugars like agave," Francois explains. "But you would have to be consuming a huge amount of this to consume a level of these minerals that would be considered beneficial, by which point any benefit has been lost by the sheer amount of sugar you've had."

So, opt for natural sweeteners like honey and maple syrup if you prefer, but keep in mind that these are still going to cause fluctuations in your blood sugar. Consume them in moderation, and try some of the Glucose Goddess hacks to mitigate their impact.

Myth 10: Products with added protein are better

The last of the common nutrition myths dietitians want us to reconsider is the marketing of "high protein" food products. While protein is an essential part of our diet, we don't need to pay extra for products with added protein - and often, the way these products are marketed can be misleading.

"Many high protein labelled foods don't actually have a significantly higher amount of protein than the regular version (take cereal bars and breakfast cereals for example), and they're usually more expensive," Francois says. "There's been a big focus on protein for a while in relation to the increased focus on building muscle, which has created a gap in the market for products labelled in this way - but focusing too much on protein leaves a risk of other essential nutrients being neglected."

Stuckey agrees, adding that "most individuals in the UK meet or exceed their protein requirements through their normal diet." So, don't feel like you need to buy the 'high protein' version of snacks. It's more important to focus on including sources of protein at mealtimes, such as poultry, fish, eggs, pulses, and lentils.

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If you're anything like team MC UK, you're a fan of supplements and are constantly on the lookout for tried and tested formulations that will boost your wellbeing. Whether it's a daily Vitamin D tablet in winter, an iron vitamin year-round to improve energy and beat fatigue, or a magnesium boost pre-bedtime to improve sleep quality, there are plenty of research-backed options out there.

Probiotics are having a bit of a moment right now, too, with new formulations popping up left, right and centre promising to do everything from boost gut health to improve mental wellbeing. Heard the term bandied around but not entirely sure what they actually are? "Probiotics are widely promoted as a quick and easy fix for gut health," shares Dr Megan Rossi, a gut health doctor and leading Research Fellow at King's College London who has an award-winning PhD in probiotics.

Dr Rossi knows pretty much everything there is to know about the topic and is one of the most well-respected experts in the industry. So, question - have you been taking a probiotic for three months or more and are yet to notice any benefits? Enter, Dr Rossi's guide to why your probiotics might not be delivering the results they promised.

She cautions that sadly many products currently on the market simply don't live up to their claims. "If it sounds too good to be true, it probably is," she warns. "New consumer research commissioned by SMART STRAINS has shown that over two-thirds of us (77%) have seen no significant improvements to our health when taking probiotics."

Keen to learn more? Keep scrolling for five simple reasons she reckons your probiotic supplements might not be working for you. Yet to dabble in the world of gut health boosting supps and wondering, should I take probiotics? Read our expert-backed guide. We've also got explainers on what causes bloating, simple gut health hacks to incorporate in your day-to-day, and the unhealthy gut symptoms to have on your radar, too.

Wondering, why aren't my probiotics working? 5 simple reasons

1. Too many strains are competing

Reason number one? "Each probiotic strain is basically a different type of bacteria, and there are tens of thousands of them," Dr Rossi explains. "The probiotic you’re taking might have too many strains thrown in together (yes, this is a thing!) and therefore, the bacteria can compete with each other, affecting the product’s overall efficacy."

2. You're not only taking them when you need them

Interestingly, the same consumer survey she touched on above also revealed that 56% of women are taking probiotics for their "general gut health and digestion" - yet scientific research shows that if you're healthy, there is actually no evidence to support the use of a daily probiotic for your gut bacteria.

"In fact, there are international probiotic guidelines confirming that live bacteria supplements used in this way are ineffective," she warns.

3. You're using the incorrect dosage

Did you know? Another reason that your probiotic might not be working is simply because the dose isn't right.

"The right amount of bacteria taken at the right time is crucial for a probiotic to work effectively," she goes on. "Studies have shown that we need to ensure we match the dose to what is used in clinical trials in order to reap the health benefits."

4. You're using the wrong format

As well as taking the right strain of probiotic at the right time, it's also important to be mindful of the format of the supplement you're including in your daily routine.

"The format might not be right for your needs," she stresses. "For example, for cold and flu, it's best taken in powder form - in the clinical trials, that's when it starts working in the nose and throat without impacting your lung microbiome where the winter viruses often target." For your vaginal microbiome, she goes on, you’re best off with a capsule format to support things down under.

5. You're not using the right strains for your needs

This one might seem obvious, but Dr. Rossi warns that many of us aren't taking the right strain of bacteria for the specific outcome we want to see. "It’s like taking a vitamin D supplement to treat an iron deficiency - it doesn’t make sense," she stresses.

Case in point: "According to randomised placebo-controlled trials, the Lactobacillus rhamnosus LGG® strain has been clinically proven to reduce Antibiotic Associated Diarrohea (AAD) gastrointestinal side effects, including the incidence and duration of loose stools, bloating and taste disturbance that commonly occur alongside taking antibiotics," she explains.

On the other hand, for fussy, colicky babies, Bifidobacterium lactis BB-12® strain has been shown to significantly reduce the duration and number of episodes of crying or fussing in infants with colic, shares the doctor. "It can also improve sleep duration, improve their gut microbiome and stool outcomes and importantly, improve parents’ physical, emotional and social functioning scores."

What should I look for in a good quality probiotic?

Good question. If you're still keen to boost your gut health with probiotics, there are a few things to consider before you buy. "The formulation should have been tested in a human clinical trial showing a clear benefit, otherwise, it’s probably not worth your time or money and risk of taking the wrong one," shares Dr Rossi.

She also recommends checking that it's been lab tested for potency to ensure the product contains what’s promised. "There are also recommendations from The World Health Organization relating to particular probiotics with clear scientific evidence," she concludes.

Any tips for choosing an effective probiotic for you?

The consumer survey that Dr Rossi touched on above showed that almost three-quarters (70%) of regular probiotic users find it difficult to choose the right probiotic for their needs. "This is a big problem," Dr Rossi highlights. Her top tips include:

1. Invest in a specific strain for a specific need

"Many probiotics claim to support general gut health, but there’s actually no scientific evidence to support this," she warns.

Top tip: "I'd avoid spending money on a generalist probiotic, and aim for a targeted product that’s condition-specific."

2. Check the ingredients

"Another watch-out is to look for products with no added sugars or emulsifiers, as these go against gut health fundamentals," she goes on.

3. Ask - has the probiotic been tested in a human clinical trial?

If someone is trying to sell you a probiotic, Dr Rossi recommends always asking: has this product been tested in a human clinical trial for my specific symptoms? "If the answer is no, it’s probably not worth taking," she shares.

To get into the nitty gritty of it... "The most reliable studies are randomised placebo-controlled trials, known as RCTs, where participants are randomly assigned to either take the probiotic or a placebo," she explains. "Neither the participants nor the researchers know who is receiving the real probiotic (known as a blinded study). This prevents the placebo effect, where people experience a perceived benefit simply because they believe the product is working."

Bottom line? "RCTs are the gold standard for proving whether what you’re testing truly has a benefit.

However, one final warning - it’s important to highlight that while they can certainly be helpful in your overall gut health journey, supplements are not the be-all and end-all for good gut health. "The latest research, which our team at King’s College London is working to validate, highlights the importance of eating a variety of plants, the target being 30+ different types per week to support your everyday gut health. A more diverse plant-based diet supports a richer mix of gut bacteria, which is linked to better immunity, mental health, and metabolism."

Try this: "Small swaps, like choosing a mixed bag of berries instead of just blueberries or a pack of mixed seeds instead of a single variety, can make achieving this goal much more attainable," she concludes.

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Pop the term "glucose spike" into any search engine right now and you'll be inundated with results. Over the past couple of years, there's been a huge interest in how our blood glucose levels fluctuate throughout the day, with advice on managing spikes ranging from clothing our carbs (adding protein or fats to carbohydrates to flatten their associated sugar spike) to investing in continuous glucose monitors (CGMs) or even taking anti glucose spike supplements.

Among the noise around glucose is some compelling research (such as this study, published in the journal Frontiers in Cardiovascular Medicine) showing a link between blood sugar spikes and inflammation, which can lead to cardiovascular disease and other conditions.

All this is to say, we know that inflammation in the body is not a good thing. While glucose levels naturally fluctuate throughout the day according to what we're eating and when, it's generally accepted that if our blood sugar levels are wildly swinging from high to low, we're likely to suffer both long and short-term health implications, from low mood, fatigue, feeling cold and hungry to potentially developing more serious health complications.

This has led to a surge in wellness influencers promoting ways to control our insulin peaks and troughs, with anti-glucose spike supplements being hailed as a natural cure-all. Spearheaded by biochemist Jesse Inchauspé (aka The Glucose Goddess), Inchauspé launched her controversial anti-spike supplement last year, and the backlash from the nutrition community was - well, immediate. Experts have challenged the scientific backing behind Inchauspé's product as well doubting its efficacy and necessity (or lack of).

But she's far from alone: similar anti-glucose spike supplements are popping up left, right and centre RN. We know that supplements that promise the world are, for the most part, nothing more than expensive fads, but wanted to ask top experts whether these newly trending pills are any different.

Scroll for their honest take on the viral anti-glucose spike supplements. Do they really work, and - more importantly - do we actually need them? For more on all things glucose, read our explainers on inflammation diets, glucose monitors and blood sugar spikes, here. Wondering, do the Glucose Goddess hacks work? Senior Health Editor Ally Head explores, here.

Anti glucose spike supplements are trending, but what do the experts think?

What are anti glucose spike supplements?

First up, let's take a look at what the supplements actually are. "Anti-glucose spike supplements are supplements designed to help regulate blood sugar levels and prevent sharp spikes in blood glucose after having a meal," explains registered nutritional therapist and director of Ardere Wellbeing, Lauren Windas. "They typically contain ingredients such as cinnamon, chromium, berberine and alpha-lipoic acid that help to slow down the absorption of glucose, improve insulin sensitivity and enhance glucose metabolism."

What are the purported benefits of anti glucose spike supplements?

Sweeping scepticism aside for a second, there are some legitimate benefits to not having massive blood sugar spikes. Research (such as this study, published in the PLOS Biology journal) shows that many people have so-called "covert" glucose spikes (ie not related to an insulin sensitivity such as diabetes) which increase their risk of developing cardiovascular disease and insulin resistance, a known precursor to diabetes.

The aim of the supplements is to naturally flatten out these spikes, resulting (ideally) in more sustained energy levels, and reducing the associated risks of spikes. "The goal of anti-glucose spike supplements is to minimise rapid blood sugar increases after meals," notes Harley Street nutritionist, Clarissa Lenherr. "This could, in theory, reduce insulin resistance over time by preventing repeated spikes, help manage cravings and energy crashes linked to glucose fluctuations and support metabolic health by keeping glucose levels more stable."

And there is some expert support for the claims, as registered dietician and author of How Not To Eat Ultra-Processed, Nichola Ludlam-Raine explains. "Some ingredients in these supplements, such as vinegar and soluble fibre, may slow carbohydrate absorption, leading to a more gradual rise in blood glucose," she tells MC UK. "Over time, better blood glucose control may help to support weight management, reduce the risk of type 2 diabetes, improve energy levels, and encourage more stable hunger hormones."

However, it's important to note that any evidence is purely anecdotal, and while some ingredients may have scientific backing, there haven't been any clinical trials on the supplements as a whole - but more on this below.

"While some ingredients may have modest benefits, whole food sources (like fibre-rich meals, protein, and healthy fats) remain the most effective and evidence-based way to manage blood sugar 'spikes'," advises Ludlam-Raine. "If someone is considering an anti-glucose spike supplement, I’d recommend speaking to a registered dietitian or healthcare provider first to ensure it's safe and suitable for their individual needs."

Who are anti glucose spike supplements useful for?

All this being said, there may be some benefits for some people taking the supplements - or, at the very least, being aware of how their body deals with food.

"Anti-glucose spike supplements may be of interest to individuals with insulin resistance, prediabetes, or type 2 diabetes, but they should never replace medical treatment or dietary changes," says Ludlam-Raine. "For most people, a balanced diet is the best way to manage blood sugar levels rather than relying on supplements."

And there are many ways that we can all support our blood sugar balance through daily habits, according to registered nutritional therapist and clinical director at Integral Wellness, Natalie Louise Burrows.

"Sustainable dietary and lifestyle changes remain the foundation of long-term health," she says. "Shifting our focus toward whole, nutrient-dense eating is far more impactful than seeking a quick fix, and for the majority of people, enjoying a slice of cake is not an issue; our body will naturally regulate it with appropriate insulin sensitivity. If blood sugar levels are generally balanced, occasional spikes are not a cause for concern."

What does the current research into anti glucose spike supplements say?

Depending on which anti-glucose spike supplement you're looking at, some of the ingredients may have undergone scientific testing, but none of the supplements currently on offer have had rigorous testing for efficacy once the ingredients have been combined.

"While some of the ingredients in the supplements have been individually studied for their effects on blood sugar, the supplements themselves haven't undergone clinical trials," notes Burrows. "This means that while the components may have benefits, their combined effectiveness remains unproven."

Do anti glucose spike supplements actually work?

Well, the jury's out. Anecdotally, some people do report feeling fewer energy crashes on the supplements, but the experts warn that there is little to no actual science behind the claims.

"The majority of research suggests that the benefits [of taking the supplements] may be small, and importantly, we do not have clinical studies on the entire supplement formula to confirm real-world effects," cautions Lenherr. "Most studies have only looked at individual ingredients, and even those studies often have limitations such as small sample sizes and short durations. While some ingredients have promising preliminary research, the efficacy of these supplements - especially in individuals without diabetes - remains uncertain."

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In our hectic modern world, it's hard not to see the appeal of supplements. They're quick, convenient, and promise to help you meet your daily recommended dietary allowance (RDA) of nutrients if you're deficient or concerned that you're not getting enough vitamins from your food. And one supp that's currently trending? Nicotinamide mononucleotide, otherwise known as NMN.

As per the National Institute of Health website, NMN is a "precursor for NAD+ biosynthesis" that has the potential to "...mitigate aging-related disorders such as oxidative stress, DNA damage, neurodegeneration, and inflammatory responses." And while it's skyrocketed in popularity in recent years, we've asked top experts whether all the many reported NMN supplement benefits are too good to be true...

NMN supplements promise a whole lot, you see, including age-defying properties, boosted energy, enhanced metabolism, and improved brain health, in addition to the above. "Although it's anti-ageing effects remains speculative, NMN has sparked significant interest in the longevity and wellness space," says registered dietician Sapna Peruvemba.

Sure, it's easy to get swept up in the latest diet fads, but here at MC UK, we always want to paint a balanced picture of the current scientific evidence, not to mention credible research, on trending health hacks.

To cut through the noise of these claims, we've talked to anti-ageing experts to see what they really think of this popular supplement and its various benefits. From registered dieticians to gerontologists, these specialists have answered all your burning questions about this so-called fountain of youth. Are the NMN supplement benefits backed up by science? Are they actually safe to try? And what supplements actually do offer a simple way to improve your health?

And once you've read the experts' honest take, do check out more research-backed health advice, from what supplements you should take, to science-backed nutrition tips, to expert-approved stress supplements. Plus, take a look our guides to the benefits of mindful eating and MC UK's Senior Health Editor Ally Head's take on the viral inflammation diet.

The benefits of NMN supplements are all over TikTok - so, do they actually work to boost metabolism, enhance brain health and improve energy?

What is NMN?

First - let's explain what NMN actually is. A molecule that occurs naturally in humans, animals, and plants, we're all born with NMN in our bodies and, in time, it forms an important substance called nicotinamide adenine dinucleotide (NAD+). "Our cells need NAD+ to keep them healthy via several different mechanisms, such as metabolism and DNA repair," explains Dr Cathy Slack, an associate professor at the University of Warwick specialising in the biology of ageing. "Several of these processes become dysfunctional as we age – and, indeed, NAD+ levels also decline with age."

And that's where NMN supplements step in. "NMN supplements aim to boost NAD+ levels to counteract some of the damaging effects of ageing on our cells," Slack tells us.

However, the researcher also says supplements aren't the only way to get more NMN in our bodies. "We normally derive it from our diet, from fruits like avocados, dairy, and red meat," she says. "Our cells can also produce NMN indirectly from vitamin B3."

What are the benefits of taking NMN?

As mentioned above, the main aim of NMN supplements is to act against the effects of ageing and even age-related disorders. "NMN supplements are primarily used for those wanting to support their NAD+ levels as they naturally decline with age," explains Trista Best, a registered dietician at The Candida Diet ."Those wanting to boost their cellular health and cognitive health have also found success with NMN supplements."

In short, they promise to bring about a host of benefits. "The potential benefits of NMN include improved metabolic health, enhanced muscle strength and performance, better insulin sensitivity, and other anti-aging effects," says dietician Peruvemba.

However, both Slack and Peruvemba assert that the current research on the health benefits of NMN supplements are unclear, so these potential benefits are just that - potential. More research needs to be done before we can conclusively prove the above.

What does the scientific research say on NMN?

According to Slack, a number of studies have demonstrated that NMN supplements increases NAD+ levels in small animal models (particularly mice). In each study, this has lead to numerous health and anti-ageing benefits, such as the suppression of fat gain, increased muscle function, better physical activity, and improved insulin sensitivity.

"The scientific research has shown that in cultured cells or animals, NMN supplements can indeed increase the cellular levels of NAD+, and this increase in NAD+ is associated with improved function." says the researcher. "These studies are encouraging as they suggest that NMN supplementation may have beneficial effects on health, particularly in older animals."

However, she points out that there are two major limitations with the current research into NME supplement benefits. Firstly, the lack of human trials that demonstrate the effects of NMN on human health and ageing, and secondly, a lack of human trials to investigate the safety of humans taking NMN supplements over long periods at the relatively high doses given to mice. "Most of the research conducted so far has been carried out on cells in culture or in animal models," says Slack.

While there has been research on NMN supplements benefits in people - such as a 2021 study that found NMN supplements increased aerobic capacity in runners, or a 2022 study that found NMN increased muscle response in older adults - Slack and Peruvemba argue that more human trials are needed.

Peruvemba explains that it’s difficult to make conclusive claims about NMN’s efficacy over time or its potential risks without more comprehensive human studies. "Human studies are limited," she says. "They're typically short-term (four to 12 weeks), and do not provide clarity on long-term safety, optimal dosing, or whether the effects observed in animals actually translate to humans."

Dr Richard Faragher, a professor of Biogerontology at the University of Brighton, also agrees that human data is limited, and emphasises that studies on the safety of these supplements are scarce. "The major drawback at the moment, in my view, is that there is a dearth of studies on the safety of these supplements," he tells us. "It's fair to say that the jury is currently out - while it's probably safe to take, but the numbers of individuals involved in the trials seems to have been quite small."

And while studies have demonstrated that NMN supplementation increases NAD+ concentration in both humans and experimental animals, Faragher also casts doubts over whether NAD+ declines at all. "Across species NAD+ levels are believed to fall with age, but the quality of evidence that this happens is not especially good – particularly in humans," he argues.

These drawbacks of research into NMN supplement benefits were outlined in a recent review, which concluded that a number of actions need to be taken before NMN supplement benefits can be confidently marketed: conducting more human trials to investigate safety and tolerance; conducting more comprehensive studies to better understand the benefits; and gaining a clear definition of what a ‘normal’ concentration of NAD+ looks like.

Who are NMN supplements best for?

"Right now, nobody," says Faragher. "But when it comes to effectiveness, absence of evidence is not evidence of absence."

Peruvemba suggests that there are some who could benefit more from the potential advantages than others. "While many people are drawn to NMN for its anti-aging appeal, it may hold the most promise for those at higher risk of age-related diseases," she says. "These include Alzheimer’s, diabetes (as aging can contribute to insulin resistance), cognitive decline, and muscle weakness."

However, as with most supplements, Peruvemba says gaining the benefits of NMN should start with what's on your plate. "While the allure of NMN and other supplements is understandable," says the dietician. "There’s no replacement for the powerful anti-aging benefits of a diet rich in fruits, vegetables, nuts, seeds, and whole grains."

With that in mind, Slack also says that she only recommends the supplements to those who aren't able to gain NMN from diet. "Supplementation is most likely beneficial for individuals who are deficient in NMN or who find it difficult to incorporate NMN-containing foods into their daily diet," she says.

Supplements that dieticians actually recommend

In case you missed it, the supplements market is booming, right now. Estimated to be worth a whopping £1.7 billion, the UK vitamin and supplement market is only growing as we become more focussed on our health and wellbeing.

While having an awareness of what our bodies need to thrive and operate at their best can only be a good thing, it's fair to say that the sheer amount of different supplements on offer can be overwhelming, at best - and at worst, bewildering and off-putting.

A simple scroll on our FYP throws up a myriad of pills, potions and powders all claiming to help us bio-hack our way to the best versions of ourselves, and many of us are being drawn in. According to research, an estimated two-thirds (66%) of UK adults took vitamins, minerals, or supplements in 2023 - a figure which is only set to increase.

"The pandemic created an increased interest in illness prevention as well as more rounded, holistic support for already present conditions," explains nutritionist at Higher Nature, Lynsey Vaughan. "Supplementation has now become a useful tool for many with goals of bolstering longevity and ensuring a better quality of life."

However, it's safe to say that it can be a pricey little habit, too. With the ongoing cost-of-living crisis throwing all our spending into sharp relief, Vaughan maintains it's more important than ever to consider the value and efficacy of the products we're choosing.

So, from collagen to cacao, lion's mane to magnesium - we've made it our mission to cut through the noise and offer some expert advice on which supplements are worth it and why. Consider this your guide - and, while you're here, you might be interested to check out our guides to the best menopause supplements, expert-approved stress supplements, plus how a Health Writer got on when she took creatine for three months, here.

7 supplements nutritionists and dieticians take themselves

1. Omega-3

2. Magnesium

3. Vitamin D

4. A broad spectrum multivitamin

5. Probiotics

6. A Vitamin C supplement

7. L-theanine

If you've been on TikTok recently, you've likely seen videos of people raving about the many castor oil benefits. A quick scroll of the app led me to find multiple videos claiming that by dropping the oil into your belly button, you can "detoxify your gut and liver, promote bathroom regularity, and reduce period pain and ovarian cysts."

We're sure you'll agree that these are seriously big claims, especially if they're not backed by scientific research or qualified experts. And while we're all for natural health alternatives - we cited biohacking, drinkable nutrition and postbiotics as some of the wellness trends to watch for the year ahead, and Senior Health Editor Ally Head has written a whole review of the calming shroom cacao she drinks before bed - we're also journalists keen to cut through the noise and debunk diet fads that are just that - fads.

It's important to remember that the fact that the vast majority of health advice on TikTok comes from individuals with no formal or relevant qualifications, so you can understand why these viral trends often do more harm than good, spreading misinformation and encouraging people at home to try potentially damaging hacks.

Enter stage right, the latest viral TikTok nutrition trend. Castor oil applied topically has been attracting the attention of holistic health lovers everywhere, but here at MC UK, we're a little sceptical about some of the claims being made on the app. So, we scoured the latest research and spoke to top experts to get to the bottom of the viral health hack once and for all. Is it really a supplement you should consider adding to your rotation, and can it really boost wellbeing as much as the viral videos claim? Keep scrolling for the experts take.

For expert-backed, scientifically approved nutrition tips, don't miss our guides to the benefits of mindful eating, our favourite Em The Nutritionist's recipes, plus MC UK's Senior Health Editor Ally Head's take on the viral inflammation diet, while you're at it.

Castor oil is trending as a way to supercharge your health - so, is it a fad?

What is castor oil?

In a nutshell, castor oil is vegetable oil pressed from beans of the castor bean plant that, once pressed, makes a pale yellow, almost colourless liquid. It's been around for a long time - cultivated for over 3,000 years - and is widely used in cosmetics, pharmaceuticals, and even the mechanical industry. You'll likely have used it in small amounts in natural soaps and perfumes, and further paints, waxes, and polishes.

As a natural health remedy, it's historically been used as a laxative and as a tool for midwives in the 19th century to ease pain.

Why is putting castor oil in your belly button so popular on TikTok right now?

It’s hard to know but the interest has moved fast, as does any advice for a health pick-me-up. With that said, it's important to know when you have encountered a diet fad to avoid.

"This latest trend, often called navel pulling, has been making waves recently, with claims that applying castor oil to the belly button can aid digestion,” explains Holly Roper, a registered nutritionist and Health & Science Communications Manager at Holland & Barrett. “While this practice might appear to have surfaced out of nowhere, it actually has roots in Ayurvedic traditional medicine, which dates back over 3,000 years."

Still, Roper warns you to approach the trend with caution. "There is currently no scientific evidence to support the idea that putting castor oil in your navel has any benefits for digestion—or for any other health concerns. While traditional remedies may sometimes offer valuable insights, they should be viewed with caution and complemented by evidence-based medical advice." More on this later.

What is TikTok claiming that castor oil can do?

On the app, people are putting drops of castor oil in their belly buttons or in a body wrap to sit over their liver before leaving it on overnight. They then claim that this offers a whole host of benefits.

Some TikTok users claim to have used it for years to help with detoxing, fat loss and even the symptoms of women’s health conditions, like PCOS and endometriosis. Below are a few of the I read on TikTok castor oil videos:

• Has anti-inflammatory properties
• Has detoxifying properties
• Promotes fat loss
• Eases endometriosis symptoms
• Eases polycystic ovary syndrome (PCOS) symptoms
• Eases perimenopause symptoms

But let's be very clear here: there simply isn’t the relevant scientific backing at current to validate these claims, and certainly not enough to imply you shouldn't visit a qualified medical professional for help with any of the above.

Papers like this 2019 study from the Department of Experimental, Diagnostic and Specialty Medicine say that the castor bean plant may have originated from Africa and Asia, and further highlight its pharmacological usage in ancient Eygpt (before 1500 BC), mostly as a laxative and to treat baldness. Moving forward to 400 BCE, Greek philosopher and physician Hippocrates is said to have prescribed it again for its laxative effects and detoxing properties.

Some years later, a fellow Greek herbalist and physician, Pedanius Dioscorides, claimed that it had anti-inflammatory properties as well as the ability to cure burns, varicose veins, and so on. But Dr Shahzadi Harper, a qualified doctor who specialises in women’s health, warns that despite the history, you should be vigilant. “While castor oil has gained popularity, particularly for hair growth, it is essential to approach these claims with a critical eye. Anecdotal evidence might suggest some benefits, particularly in reducing inflammation, however, there is insufficient clinical support to back these assertions."

There are studies and reports on the Ricinus communis, aka the plant castor oil comes from, however. One 2014 paper about medicinal plants for women's healthcare in southeast Asia highlights that "the plant was also reported to be used to treat breast tumours, menstrual disorders and abnormal vaginal discharges." Castor oil, however, was mostly linked to the induction of labour and as Dr Harper highlights, has historically mostly been used as a laxative.

And even though castor oil may have been thought to induce labour in the past, the research is really mixed. One University of Texas Southwestern Medical Center study found that castor oil itself can cause uterine contractions and irritation which aren't actually labour contractions, but rather, digestive distress symptoms that women mistake for contractions (their study concluded that castor oil has no effect on inducing labour).

Especially regarding the more extreme claims, the results people may be experiencing are likely not due to the use of castor oil. One TikTok user claimed that they'd dissolved their kidney stone by using the oil, and as someone who's had kidney stones herself, Dr Harper "attests that no amount of castor oil would dissolve one." She reckons the individual may have been a coincidence from massaging or it passing naturally, which can happen with small kidney stones. "In reality, the primary action of castor oil is its laxative effect, which impacts the bowels rather than the genitourinary tract."

Bottom line? There is limited research on the health benefits of castor oil, and study results are inconsistent. Every expert we spoke to warned that you should approach with caution and consult a healthcare professional before taking castor oil for any purpose.

So, does castor oil in your belly button work?

While there's no doubt that castor oil certainly has a long history (one which the TikTok fans love to highlight), it's evident that there's a clear lack of factual findings on its effectiveness – especially in your belly button.

For period pains and those going through perimenopause specifically, massaging your stomach with castor oil might soothe and offer some relief adds Dr Harper, "but it is unlikely to address more severe conditions like endometriosis or PCOS".

There's also no scientific research to back up the claims that castor oil promotes fat loss, other than as a laxative which has the potential to make you seriously unwell. The term "detoxing" is also problematic and, again, isn't scientifically backed. “The only way that it could assist fat loss is as a result of its laxative effect - it'll likely clear out the bowels. But proceed with caution, as this can cause extreme diarrhoea, pain, and loss of electrolytes and nutrients,” says Dr Harper.

The trend seriously oversimplifies health, ignoring the importance of nourishing our bodies with vitamins and nutrients and instead focusing on quick fixes for fat loss. It goes without saying that this certainly isn't a trend that gets the MC UK seal of approval. It might be trending right now, but all of our experts advise approaching this one with vigilance. If you are suffering from any of the medical conditions above, do speak with your healthcare professional.

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It's been brewing for a while, but this year has seen interest in weight-loss drugs and supplements sky-rocket. Ozempic is the word on everyone's lips, and research reveals that the market for weight management supplements is worth over five billion USD, with analysts predicting a 14% uptick in the next ten years.

The approval of semiglutide (Ozempic) for weight loss purposes back in 2018 (US) and 2019 (UK) has led to what can only be described as a cultural phenomenon: those who have used it are evangelical about it - and there's no denying that it's helped celebrities and mere mortals alike shed the pounds.

"As obesity rates continue to rise, there's a growing demand for effective weight-loss solutions," says GP and Integrative Wellbeing Coach, Dr Rosie Khan. "The buzz around these drugs has been amplified by viral social media discussions, media coverage, and even celebrity endorsements. With both scientific backing and cultural spotlight, it’s no surprise these medications are so popular right now."

And where market trends go, so celebrity influencers tend to follow - hot on the heels of Ozempic's popularity has come a wave of so-called "natural" alternatives claiming to support weight loss by stimulating the production of an appetite-suppressing hormone known as GLP-1 .

Never one to miss a money-making opportunity, Kourtney Kardashian's wellness supplements brand, lemme, has launched the GLP-1 Daily capsule, which promises to boost GLP-1 production, reduce hunger cravings and support weight loss. And the Internet, it appears, has bought into it hook, line and sinker.

So, with this in mind, we ask: what are GLP-1 boosting supplements, do they really work and - crucially - are they safe? For more on all things Ozempic, check out our explainers on Ozempic for weight loss, a deep dive into whether Ozempic can really delay ageing, and discover the difference between Ozempic and WeGovy.

Kourtney Kardashian just launched an Ozempic-style supplement - so what do the experts think?

What is GLP-1?

If you're wondering what on earth GLP-1 is, allow us to explain. "GLP-1 stands for Glucagon-Like Peptide-1, which is a hormone produced in the gut in response to eating," explains GP and women's health expert, Dr Deepali Misra-Sharp. "It boosts insulin release from the pancreas, suppresses glucagon (which raises blood sugar), and slows gastric emptying. These actions help regulate blood sugar and reduce appetite."

Here's the science bit: drugs like Ozempic, WeGovy and Mounjaro work as GLP-1 agonists - essentially, they mimic the effects of our natural GLP-1 production, meaning they can help treat obesity and conditions such as diabetes, and insulin sensitivities such as polycystic ovarian syndrome (PCOS).

Do GLP-1 supplements actually work?

There's no doubt that semaglutide medications assist weight loss. Studies (like this one, published in the Journal of the American Medical Association) show patients taking the drug consistently showed weight loss over a 6-month period, and there are other reports (such as this landmark study) that the medication might even help to delay ageing, reducing the risk of mortality from heart disease and other factors.

However - and here's the rub - the supplements we are discussing here don't actually contain synthetic GLP-1, nor are they GLP-1 agonists, meaning their efficacy is dubious, at best.

"While supplements like weight-loss gummies claim to increase GLP-1 naturally, their effects are not comparable to prescription GLP-1 receptor agonists," notes Dr Misra-Sharp. "Prescription medications are highly targeted and have been through rigorous testing and clinical trials . Natural substances found in supplements may affect metabolism in a broad sense but do not produce the same scientifically proven effects on GLP-1 pathways."

Therefore, if your main goal is weight loss, at best - you might just be wasting your money. But, more than this, the experts were clear that not only are the supplements not tested in the same way as the drugs, but they're largely unregulated, meaning you can't be sure what's actually in them.

"The supplement industry, particularly in the U.S. and U.K., is not as tightly regulated as pharmaceuticals," agrees Dr Khan. "This means it's harder to know exactly what’s in a product and whether it’s safe. Not only that, but supplements can potentially interact with other medications you're taking or cause unexpected side effects. Before trying any new supplement, it's important to consult a healthcare professional and do thorough research. Otherwise, you could end up wasting money—or worse, putting your health at risk."

Can GLP-1 supplements benefit people with insulin sensitivities?

So, it's clear that we should take the weight-loss benefit claims of these supplements with a pinch of salt, but is there a place for them in the treatment of insulin-sensitive conditions such as PCOS and pre-diabetes?

Kardashian's supplement contains a lemon fruit extract called Eriomin, which the brand claims is "shown to increase GLP-1 levels, support insulin function and support healthy blood glucose levels in the normal range." However, while the website refers to clinical studies, we can't find any links to the studies to be able to analyse them.

In short, our experts were clear: stick with medically advised treatments for the best outcomes and safety. "If you've been diagnosed with insulin resistance or another metabolic condition, it's always best to follow the guidance of your healthcare provider," says Dr Khan. "Prescribed GLP-1 agonists are backed by clinical evidence and regulated to ensure safety and efficacy. Supplements like weight-loss gummies may not have the same level of scientific scrutiny, and they might not address underlying health issues in the same way."

Furthermore, the website FAQs direct the consumer to lifestyle factors which can "optimise" the effect of the supplement - a healthy, balanced diet, regular exercise, good sleep habits and reduced stress levels. Incidentally, these are the same lifestyle tweaks recommended for managing insulin spikes generally. A coincidence? We think not.

How damaging is it for stars like Kourtney Kardashian to promote weight loss supplements?

Lemme's website is undeniable appealing. It's easy to see how the pastel colours, cute pop-ups and claims of scientific-backing could attract (particularly younger) consumers, while Kardashian herself is reason enough for some of us to be influenced - but let us be very clear: spending your hard-earned money on expensive supplements won't make you look like or feel like Kourtney.

As ever, the best and most effective way to optimise your health is to have a healthy and active lifestyle - consider us (un)influenced.

Shop MC UK's go-to expert-approved supplements here:

You'll likely know that vitamin D is not only good for you, but essential for bone, muscle, and nerve health, as well as for maintaining stable energy levels and mood. While we get the fat-soluble vitamin naturally in summer in the UK via sunlight, it's harder to get naturally come winter (thanks, weather).

While there’s a wealth of evidence to show the many benefits of getting your daily dose of vitamin D, a shocking 57% of Brits aren't getting enough of it - despite everyone in the UK being advised to supplement 10mg daily in the colder months, as per the NHS website.

So, why is vitamin D so important? Good question. "Vitamin D is one of the most important vitamins because it has an abundance of uses," says nutritionist for health and fitness app lifesum, Lovisa Nilsson. "It also enhances the body's absorption of other vitamins and minerals like calcium, iron, magnesium, zinc, and phosphate." Mel Wakeman, senior lecturer in Nutrition & Applied Physiology at Birmingham City University, adds that vitamin D "may also have roles in preventing health problems such as cancers, heart disease, diabetes, and viral infections."

Below, some of the country's top nutritionists explain what vitamin D is and why it's so important to supplement. Don't miss our guides to the best magnesium supplements, stress supplements and menopause supplements, while you're at it.

Supplementing Vitamin D in winter is key for mood and mental health - your guide

As we've touched on above, sunlight is our main source of vitamin D (although, it's always important to make sure you're using the best sun protection when soaking up those rare rays).

But what about during the winter months in the UK? "Spending 20 to 30 minutes between 11 am and 3 pm in the sun each day from April to September should enable us to make enough vitamin D to meet our requirements," says Wakeman. "But for the rest of the year, we have a much heavier reliance on other sources."

Symptoms of vitamin D deficiency, according to world-renowned dermatologist Dr. Howard Murad, include fatigue, muscle pain and weakness, weight gain, poor concentration, restless sleep, and headaches.

If you're worried, your GP can do a blood test to check your levels.

How else can a Vitamin D deficiency affect you?

Below, Doctor Clare Morrison of MedExpress reveals the five signs you might notice if you're deficient in vitamin D.

1. Dull complexion

"Much like all organs, skin needs vital vitamins to function properly, and vitamin D is one of them," shares Doctor Morrison. Noticed that your colouring is a little grey, your under-eye circles are darker, or your skin is lacking in its normal plump or supple texture? Then it might be time to opt for supplements.

"These are common signs that your skin needs more vitamin D, as it's essential for your skin cells to regenerate properly and remain healthy," she explains.

2. Acne or rosacea issues

As well as affecting the general appearance of your skin, vitamin D can reduce inflammation in your skin, which helps to fight certain skin conditions. "You may notice issues with acne and rosacea, as vitamin D can directly impact your blood insulin response," the doctor shares. "With the right amount of vitamin D, your inflammation levels will be lowered which will help with your general skin health."

3. Dry skin

One tell-tale skin sign of a vitamin D deficiency? Dry or itchy skin on your face. "This may occur on areas such as cheeks, chin and forehead, and in some severe cases, those with a deficiency may also develop eczema, this is thought to be caused by an immune system dysfunction," the expert continues. Case in point: studies have shown that vitamin D can be effective in its treatment whether the vitamin comes from direct sunlight, supplement or a topical skin application.

4. Sweating

Last but by no means least, an increase in the amount you sweat is considered one of the first signs of a vitamin D deficiency. "If you're sweating excessively, including on your face, upping your vitamin D could help," Doctor Morrison concludes.

How much Vitamin D should I be supplementing?

As per the NHS website and the Department of Health and Social Care, adults and any children over the age of four need to take ten micrograms (mcg) of vitamin D a day during the autumn and winter months.

Supplements are available to buy in health stores, like Boots and Holland & Barrett, and also in most major supermarket chains.

Is there such thing as too much Vitamin D?

The experts we consulted for this piece share that it's rare. "Vitamin D toxicity is uncommon and usually only affects people who have been taking vitamin D supplements well above the recommended dosage for several months," shares Wakeman.

Of course, if in doubt, do consult with your doctor if you have any concerns.

Am I at risk of Vitamin D deficiency?

Wakeman shares that any adults living in the UK should consider supplementing the vitamin, simply because we don't get enough sunlight during winter.

That said, according to the 2014 NICE (National Institute for Health and Care Excellence) guidelines, anyone on the list below is considered "at-risk" and so should definitely take a supplement. These include:

1. All pregnant and breastfeeding women
2. All babies and young children from 6 months to 5 years
3. Breastfed infants from one month of age (if their mother has not taken vitamin D supplements throughout pregnancy)
4. People aged 65 years and over
5. People who are not exposed to much sunlight
6. People with a darker skin tone.

Now, if you'll excuse us - we're off to stock up on vitamin D.

As a Senior Health Editor with eight years of industry experience under my belt, I’m very - and I mean very - sceptical when it comes to wellness trends. You see, most of the supposedly “game-changing” health hacks or workouts you see trending on social media have often been specifically designed to garner views, rather than actually boost your health. While not the most glamorous, the fact is that healthy living isn’t about expensive supplements, treatments, or overhauls - it’s about the little (largely free) habits you can build into your day-to-day and actually stick to.

That said, there are some health supplements that I rate and would recommend you spend your money on, having tested hundreds, if not thousands, over the course of my career. Chia seed water, creatine and skin supplements packed full of filler ingredients aren't for me, but electrolytes are something I’ve long sworn by for boosting my workouts and hydration levels - and it seems I’m not the only one, either.

Recent data shows that the global electrolyte mixes market soared from $36.56 billion last year to $40.32 billion this year - a staggering 10% increase year on year - and Google searches about the benefits of electrolytes are at breakout. Celebrities seem in on the hype, too - both Gwyneth Paltrow and Jennifer Aniston have promoted products containing electrolytes, with other stars including Kendall Jenner, Hailey and Justin Bieber, and James Corden, among several others, investing in the electrolyte drink mix Liquid IV.

Of all the electrolytes I’ve tried over the years - and as a nine-time marathon runner, trust me when I say I’ve tried the vast majority on the market - there’s one clear frontrunner, and that’s ARTAH’s Cellular Hydration electrolytes. Not only does it have a far more natural flavour than competitors, but it's packed full of vitamins and minerals, including magnesium, potassium, Vitamin C, and the adaptogen maca, which shows promise when it comes to hormone regulation.

And it's scientifically-backed, too. A recent four-week study on the supplement conducted by Citrus Labs in the USA showed statistically significant benefits of taking the electrolyte.

After a month of testing, 85% of the 50 participants felt more energetic, 76% felt their concentration improved, 70% experienced less brain fog, and 75% felt more productive, with further benefits reported, including improved mood, fewer food cravings, and better exercise performance. 91% said they would continue using the product.

This marks a milestone for the brand and makes them one of the first in the UK to independently test both product efficacy and performance.

No doubt the recent boom in interest in running has only helped the supplements case (electrolytes are arguably most beneficial to runners or those who regularly do high-intensity exercise, as they help to replenish the minerals you lose when you sweat). But still wondering what all the fuss is about, not sure what electrolytes actually are, or keen to learn how they could benefit you? Below, I explain all, plus go into detail about why the ARTAH Cellular Hydration electrolyte mix is, hands down, my favourite. Don't miss our guide to the many benefits of electrolytes, while you're here.

So, what exactly is ARTAH Cellular Hydration? 

First, a bit about what electrolytes actually are. In case you're not in the know about the latest wellness must-try, electrolytes are electrically charged minerals crucial for various bodily functions, including muscle contraction, nerve signalling and regulating fluid balance. In short, they regulate essential bodily chemical reactions, and further help to maintain your cell's fluid balance and, in turn, hydration levels.

"Electrolytes are present in our blood, sweat and urine, and common ones include sodium, potassium, calcium, magnesium, chloride and also phosphate," explains nutritionist and co-founder of Ardere, Lauren Windas.

So, why are electrolytes important to supplement day to day? In short, because we all lose electrolytes when we urinate or sweat. While you'll already be topping up your levels via your food and water intake, if you don't eat a balanced diet or struggle to drink enough water, you might not be getting the amount you need.

It's possible for some to experience an electrolyte imbalance - that's when "the levels of these essential electrolytes in your body become either too high or too low," adds the expert. This commonly occurs when you're dehydrated, taking certain medications, or have experienced excessive sweating or hormonal issues, and can present itself in the form of muscle cramps, weakness, confusion, fatigue, heart palpitations or nausea.

"Maintaining proper levels of electrolytes is so key for your overall health," stresses Windas. "We have the power to do this through diet, hydration, and supplements - the easiest way is to incorporate enough potassium-rich foods, like bananas, calcium-rich foods, like dairy, and sodium-rich foods, like salt, as well as drinking enough water and opting for high-quality supplements."

So, what's so special about the ARTAH product specifically? According to Rhian Stephenson, nutritionist, naturopath and founder of ARTAH, their best-selling energy and hydration drink stands out thanks to its added electrolytes, phytonutrients, and Peruvian maca. "It's rich in potassium and magnesium, which women aren't getting enough of and are essential for everything from mood and stress management to energy and metabolism," she explains. Not only that, but it also has Vitamin C, calcium, a small dose of Himalayan sea salt, and a phytonutrient called malic acid, which is utilized by our energy-producing pathways to boost ATP production, she explains.

How does ARTAH Cellular Hydration work?

According to Stephenson, it works in a few different ways. "Most importantly, though, it properly hydrates you," she shares. Wondering whether you're already doing this through your daily water intake? Well, spoiler alert: hydration isn't just about the amount of water we drink. "If we don't maintain a good balance of electrolytes, our cells won't be able to use it and we'll find ourselves drinking a lot, but never really feeling hydrated. Electrolytes help maintain the fluid balance in cells and are essential for the function of our nervous system, cognitive performance, and energy production."

Case in point: The National Diet + Nutrition Survey found that, of the over 3200 participants, women in all age groups didn't meet the RNI for potassium and magnesium. "This doesn't take into account any increased requirements from things like stress, coffee and alcohol intake, exercise, and certain diets," the expert continues, going on to add that low carb diets and regular fasting will affect this, to name a few.

On a more practical level, the supplement is as simple as adding to fresh water, mixing, and enjoying.

Who should supplement ARTAH Cellular Hydration?

Anyone can benefit from supplementing their electrolytes, but runners and those who regularly do high intensity workouts will benefit from it the most.

"Science has established a place for the importance of athletes taking electrolytes during periods of prolonged exercise, helping them to maintain fluid balance and improve endurance by replacing electrolytes lost via sweat," explains Windas. "A study published in the Journal of the International Society of Sports Nutrition (JISSN) found that supplementing electrolytes improved hydration and performance while reducing muscle cramps compared with water alone."

In short, athletes and endurance runners need to pay special attention to their electrolyte levels because of the amount of excessive sweating they do during intense exercise, which depletes these vital minerals. Benefits of electrolyte supplementation for runners includes overall hydration, fluid balance, prevention of muscle cramps, and enhanced performance and recovery, while also regulating blood pressure, the expert goes on.

When should I drink ARTAH Cellular Hydration?

You can drink it any time, and up to three times a day, too. In summer, when I'm sweating more, I normally have a glass first thing in the morning, and in the winter months, I'll add a teaspoon to my water bottle with some ice to take to the gym with me.

Stephenson agrees, adding: "It's really versatile, so you can implement it into your lifestyle in a variety of ways. It's fantastic to add to your litre of water first thing in the morning to help replenish electrolytes and mood focus." But you can also use it during or after a workout session, or as an afternoon pick-me-up.

Another important need to know (and this one, I've tried and tested): "It can also be a great tool to help with hangovers, especially throughout the holiday season," adds the expert.

What does an independent nutritionist think of the ARTAH Cellular Hydration?

According to registered nutritionist Helen Perks, the ARTAH blend combines several key electrolytes - magnesium, potassium, and calcium - alongside additional ingredients like Peruvian maca root, inulin, and Vitamin C. "This formula claims to support hydration, energy, and recovery while also offering benefits for the microbiome and emotional well-being," shares the expert.

Nutritionist Amie Alexander adds that the product has several standout elements. "Magnesium citrate, one of the product's ingredients, is a highly bioavailable form of magnesium and therefore better absorbed in the body. Studies have proven that a deficiency in magnesium undermines the efficiency of work and increases oxygen demand during exercise itself."

Not just that, but the addition of Peruvian maca and inulin gives Cellular Hydration some very unique benefits, she goes on. "Maca itself is an adaptogen studied for its potential to improve endurance and reduce general fatigue. One Journal of Ethnopharmacology study found that maca supplementation improved endurance performance in athletes. Inulin, on the other hand, is a prebiotic fibre that nurtures gut health through the encouragement of gut bacteria growth. Healthy gut microbiota can help in improving nutrient absorption and hence is useful for anyone keen to optimise their nutrient absorption."

However, Perks does point out that it is possible to reach your daily requirement via foods naturally rich in electrolytes. Her personal favourite is coconut water - in her view, "one of the best natural sources of potassium, along with magnesium and calcium." She also recommends leafy greens, like spinach, bananas, nuts, seeds, and salted foods, like olives and pickles.

Top tips for using ARTAH Cellular Hydration

The great thing about this product is that the taste is really inoffensive, unlike other super sweet electrolytes on the market, which makes it versatile. Expect a slight tart flavour with a hint of citrus.

You can drink it on its own, mixed with water, or you can mix it into your morning smoothie for an electrolyte boost. Wondering when to take it? Again, any time works, but Stephenson normally opts for it first thing or before a big run or cardio session. "As it's free from artificial sweeteners, sugar, emulsifiers, fillers, and preservatives, and also unsweetened, it has a slightly sour taste," she explains. Because of this, she recommends starting slowly and finding your perfect taste. "I like it to be quite mild in the day, but a little heavier if I'm doing a big run or cardio session, but it's really up to you. You can also add a little squeeze of lemon or lime to flavour it even more."

Follow the below steps to make the perfect drink:

• Pour yourself 500ml (one glass) of water.
• Spoon 7g (a heaped teaspoon) into your water
• Mix until the powder dissolves and enjoy.
• If you'd prefer it cold, add some ice, or if you'd rather, you can mix into your favourite smoothie.

My ARTAH Cellular Hydration review

So, how did I get on with the product? 

As someone who runs regularly and sweats a lot, making sure I'm on top of my hydration levels is actually key to my performance. I figured this out a few years back when I worked out that the cramps I was experiencing every time I ran were actually a result of being dehydrated. I was always on top of my daily water intake, you see, but wasn't getting enough of the other minerals through my diet.

I've been supplementing electrolytes ever since, particularly during the summer months or when I'm upping my training during a marathon training block. That said, most of the other brands I've tried have quite a few unnecessary ingredients and are also super sweet - like Vimto levels of sweet - which I didn't love. After all, if you've decided to pay for a health supplement, you likely won't want it to be super sweet.

I first discovered ARTAH's Cellular Hydraton mix around two years ago and it quickly became my go-to. I really love the flavour - it tastes like summer in a cup and is delicious any time of year. I normally enjoy a glass first thing or pop in my water bottle to take to the gym with me for my strength training or speedwork.

I've noticed a significant improvement in cramps, since supplementing - I hardly ever get stitches or cramping during my runs now, and I'm confident that my electrolyte supplementing, especially during marathon training season, has something to do with this. As a woman with PCOS who also sometimes struggles with fatigue, I've also noticed more consistent energy levels since using the product, plus like the fact that it promises to help with nervous system regulation (again, something that's really important for women with PCOS due to our insulin sensitivity).

My only complaints about the product are minor. It comes in a powder format, which makes it slightly more messy than other electrolyte tabs that you simply pop in water to dissolve. Plus, if you leave the bag even slightly unsealed (which I will admit I have done on several occasions), the powder will become hard and unusable quite quickly. Not an issue, per se, just one to note if you do invest and want to get the most out of your investment.

Another day, another trending supplement that promises the world. It's hard to know which supps could genuinely boost your health and which are, in short, a waste of time and money. It’s a minefield out there, and we've likely all tried wellness fads that don't deliver the results they promised. Which is where this honest creatine for women review comes in, one gym-goer's experience of testing the viral supp for three months.

Why creatine, why now? It's the buzzy supplement of the moment, you see, and as a highly active Health Writer who's been running, swimming and cycling for years, I’m always looking for healthy food and lifestyle choices that keep me happy and energised.

Alongside the hundreds of Instagram posts I've seen about the supp, a friend of mine started (repeatedly) telling me about the many creatine benefits, including improved muscle mass, increased strength, and boosted mood.

So, I asked her to share her honest creatine for women review, as well as interviewing top experts in their field for their take, too, all while scouring research papers for the latest studies. Keen to read more? Keep scrolling, and don't miss our guides to the best protein powders, the best clear proteins and vegan protein sources to add to basket, too, as well as and how to get enough vegan protein from vegan protein sources if you don't eat meat.

Creatine for women review: "It's a total gamechanger."

What is creatine?

Creatine is a natural substance that your body produces in the liver, kidney and pancreas, with an additional one to two grams a day usually absorbed from meat and fish consumption.

So, what exactly does it do? In short, support your skeletal muscles during anaerobic exercise and further support other vitals, like your heart and brain.

It’s popular with athletes and is pretty widely researched, with this study highlighting how creatine might benefit vegetarians who don’t get enough from their diet and further papers demonstrating what a beneficial supplement it can be for regular gym goers and those above the age of 60.

How does creatine work?

In layman's terms, creatine powers up your muscles, increasing performance, endurance and recovery. Which leads us nicely to its many benefits...

What are the benefits of supplementing creatine?

With a good bank of phosphocreatine (aka creatine in your muscles), you should experience less fatigue and quicker recovery, meaning you’ll feel ready to hit the gym (and experience fewer DOMs) than if you didn't use the supp.

"Creatine is widely acknowledged for its ability to improve muscle strength and endurance, making it a popular supplement among athletes," says Varsha Khatri, a registered nutritionist and ayurvedic practitioner at Prowise Healthcare. "Creatine can also help women develop lean muscles and recover from heavy workouts."

Not just that, but as Lesley Kumar, RD and Nutrition Consultant at Ringside24 explains, "Creatine helps expand muscle volume by drawing water into your muscle cells." Sounds good, right?

How to decide if creatine is for you?

As with any supplementation, it's a highly personal choice and a decision that should be made with the advice of a qualified medical professional.

That said, the majority of experts I spoke to for this piece recommend creatine, mostly to clients who do a lot of high-intensity workouts, strength training, or endurance training.

Of course, more casual gym goers can enjoy the benefits of creatine, too. Just be sure to consider all of the variables that might impact your training and avoid supplementing for the sake of it, warn our experts. "If you're not doing any sort of resistance training, endurance workouts, fitness classes or gym workouts then the benefits are likely to be far less pronounced," stresses Maddie Pasquariello, a registered dietitian (RD) based in Brooklyn.

Plus, studies don't always tease apart the effects of resistance and endurance training and the creatine itself, she goes on. "In the case of a population of athletes all taking creatine, these folks are already incredibly strong, have great endurance, and have muscle reserves built up, not to mention live pretty healthy lifestyles." TLDR: These individuals are tailoring most aspects of their lives towards muscle building, and studies don't always take this into account when sharing conclusions about creatine.

Wondering whether creatine is safe for women to supplement? Our experts don't see any problem with it. "As a woman and a registered dietician, I consider creatine to be as safe as it is for men. It offers similar benefits regardless of your gender," continues Kumar.

What to look for in a good creatine supplement?

Creatine comes in powder, tablet or gummy form, although experts we've spoken to have warned that gummies might not have the same efficacy.

"As a registered dietician and a nutritionist, I emphasize quality - opt for reputable brands to ensure purity and safety," shares Kumar. Not sure what to look for? Always check the label for HPLC pure creatine monohydrate, which you can find at Holland & Barrett, Amazon and more.

Rather go with a nutritionist's favourite brands? Kumar's are below.

An honest creatine for women review

Annabel is a 35-year-old who works in the emergency services and works out regularly. She started supplementing creatine three months ago and has seen encouraging results.

My friend started at the gym just shy of two and a half years ago and slowly but surely started gaining confidence and seeing results with her weight training. She was also incorporating running and cycling workouts each week, meeting the criteria for highly active. I see first-hand how much positivity she gets from strength training and working her body in a variety of ways.

We've both incorporated protein powders into our morning shakes before, but creatine was alien to us until the start of summer. That was, until she friend saw it slip into her TikTok For You page, did her research on using it as a pre-workout for women and decided to give it a go herself. So, three months later, how did she find the supplement?

A month of using creatine: 5 grams per day

Often, athletes take up to 15g a day of creatine for a couple of weeks, but my friend started on 5g a day in powder form. "It made me gain a little weight at first," she notes, and she also noticed increased thirst and as a result more trips to the bathroom.

That said, she didn’t notice any stomach upsets or breakouts during this first month, and felt her mood was improved too.

Creatine after three months: 5 grams per day

Three months in, my friend said she finally understood why people rave about the supplement so much. Now she’s feeling the benefits of more tone, increased energy in workouts, and a lifted mood – which she admits goes hand in hand with positive gym and exercising sessions.

Qualified expert Pasquariello also shares what you could expect in weeks four to eight and beyond. "This is when you should notice more significant changes taking place in terms of muscular endurance and power, when you pair the supplement with regular resistance training. You should also notice increases in lean tissue mass and chest press strength, as well as other measures of overall strength," she explains.

For Annabel personally, she saw the most noticeable results around weeks eight to twelve, where she felt really energised for her workouts and, in turn, able to push her personal bests. She also liked that she didn't notice any of the negative side effects she'd seen with other pre-workout supplements previously (eg an upset stomach, bloating, skin issues or shakiness. "It doesn't make me feel like I’ve had ten coffees, which I liked."

Bottom line? As with all supplements, consult your doctor or health practitioner to rule out any issues you may have and decide on the correct dosage, and then monitor how your body reacts. So, will you be giving it a go?

Shop a nutritionist's go-to creatine products now:

You don’t need to be a wellness warrior or health hero to know medicinal mushrooms are trending right now. But the latest edible to be served its time in the spotlight? Lion’s Mane gummies.

2024 has seen quite the shroom boom and, if your FYP is anything like mine, one quick scroll on TikTok will open up a functional food frenzy, filled with people consuming multi-mushroom capsule blends, dropping liquid tinctures containing mushroom extract into their tea or coffee and stirring mushroom powders into, well…anything. Just last month, "Lion’s Mane gummies" were identified as one of Google's "exploding topics", as these mushrooms have been reported to come with nootropic properties like an improvement in cognitive function, memory and focus.

We get it. Containing antioxidants, Vitamin D and B6 — mushrooms, in general, have long been lauded for their ability to help with inflammation, boost brain health and promote lower cholesterol. It’s been proven that these nutrition powerhouses can even help regulate the immune system. But how does Lion's Mane stack up?

To decipher whether Lion’s Mane gummies are worth the hype or just another food fad, we looked at the research and asked registered dieticians and nutritionists for their take. So, to discover everything there is to know about Lion’s Mane powders, tinctures, capsules and gummies, keep scrolling.

While you’re here, you might also be interested in discovering what differences Senior Health Editor, Ally Head, noticed after drinking Shroom cocoa for a year. Or for more expert-backed, science-approved content on nutrition, check out our healthy smoothie recipes and healthy dinner recipes, which are quick, nutritious and delicious.

Lion's Mane gummies are trending — but do they actually work? 

What are Lion's Mane gummies?

Before we take a deep dive into Lion’s Mane gummies, it’s worth getting to the bottom of what this Lion's Mane actually is. “Lion's Mane is an edible mushroom which looks large, white and shaggy, resembling a lion’s mane as they grow,” says nutritionist Sonal Jenkins, who’s the founder of Synergy Nutrition and a Nutritionist Resource member.

“Their natural habitat is hardwood trees and they have a long history of use in Traditional Chinese Medicine, where they've been consumed raw, cooked, dried, or steeped as tea for centuries,” Jenkins adds.

Lion’s Mane is rare in the UK. So much so, it’s protected under Schedule 8 of the Wildlife and Countryside Act 1981. This means it's illegal to pick from the wild. Instead, you can pick up these adaptogenic mushrooms in raw forms in health shops, or in powder, liquid, capsule or gummy forms pretty much everywhere.

And the gummies themselves? “Lion's Mane gummies are dietary supplements that contain an extract of the Lion's Mane mushroom,” registered dietitian and Nutritionist Resource member, Lizzie Sanchez, shares. “These gummies are designed to provide the potential health benefits associated with Lion's Mane mushrooms in a convenient, tasty form.”

What are the benefits of supplementing Lion's Mane?

Studies show that in Traditional Chinese Medicine, Lion’s Mane has been and continues to be used as a "tonic to relieve depression, anxiety and stress." But in more modern times, a small (but slowly growing) bank of research suggests that this white, globe-shaped fungi can bring about a handful of other noticeable benefits, specifically related to brain function, mental health and its ability to protect against neurodegenerative diseases such as Alzheimer's and Parkinson's.

For starters, one small 2023 pilot study that tasked 41 participants to take a 600mg capsule of Lion’s Mane across 28 days, found cognitive and mood-enhancing effects. Researchers said participants who took the capsules performed "significantly quicker" on a Stroop task (a psychological experiment) and a stress reduction was also observed.

In 2010, researchers conducted a small-scale four-week randomised controlled test on 30 women and concluded that Lion's Mane has the "possibility to reduce depression and anxiety."

Another small 2020 study, which looked at the effect of supplementing three 350mg capsules of Lion’s Mane for 49 weeks in a group of people aged over 50, who have been diagnosed with mild Alzheimer’s disease, saw "significantly improved" cognitive test scores compared to the placebo group. Researchers said this suggests that H. erinaceus mycelium (aka Lion's Mane) is "safe, well-tolerated, and may be important in achieving neurocognitive benefits."

And the research goes on. Another 2018 review concluded that Lion’s Mane can help protect against neurodegenerative diseases and disorders, such as ischemic stroke, Parkinson's disease, Alzheimer's disease, and depression — however, it’s important to note that this review was based on studies in mice.

What are the side effects of lion's mane?

“Lion's Mane is generally considered safe,” Registered dietician Nichola Ludlam-Raine says, who’s a member of the British Dietetic Association and author of How Not to Eat Ultra-Processed. But Ludlam-Raine says some potential side effects of taking Lion's Mane include:

• Allergic reactions - “Individuals allergic to mushrooms should avoid it,” the dietician notes.
• Gastrointestinal discomfort - “Some people might experience stomach upset or nausea,” the expert adds.
• Skin rash - “In rare cases, skin rashes have been reported,” Ludlam-Raine tells us.”

Who can't take Lion's Mane?

According to Ludlam-Raine, there are a few people who should avoid Lion's Mane.

This includes: “Those with a known allergy to mushrooms,” Ludlam-Raine says. “Pregnant or breastfeeding women, due to insufficient safety data. And individuals with autoimmune diseases as Lion's Mane can stimulate the immune system, it may exacerbate autoimmune conditions.”

Either way, do consult with a registered health professional before taking dietary supplements — Lion’s Mane included — especially if you have any underlying health conditions or are already on medication.

How does Lion's Mane make you feel?

The answer we all want to know. Well, every body and everybody is different. And the impact of taking nootropics will vary from person to person — and Lion's Mane is no different.

Nutritionist Jenkins says the research shows a gentle boost in mental clarity and focus, like a "fog lifting from your mind." “Small studies in humans have found faster processing times, decreased stress levels, a subtle uplift in mood, feeling more balanced and less weighed down by stress or anxiety,” the expert explains.

So, does the current research prove they work?

In short: the current bank of research on Lion's Mane looks promising, but experts say there is still room for improvement to determine its efficacy and safety.

“Current research on Lion's Mane shows promising results, particularly in cognitive function, neuroprotection and mood enhancement,” registered dietitian Sanchez says. “The bioactive compounds in Lion's Mane, such as hericenones and erinacines, are believed to contribute to these effects.” However: “Supplement-use based on medicinal mushrooms is still in very early stages of development and further research is needed to evaluate the effects and safety of its use across different age groups and health conditions.”

Ludlam-Raine agrees, stating that the current research on Lion's Mane is promising but far from conclusive. "Most studies have been conducted on animals or in vitro," the registered dietician says. "Limited human trials have shown positive results, but larger, more rigorous studies (randomised controlled trials) are needed to confirm these benefits.”

Along with larger studies in humans, experts also note that further research into the different forms of Lion's Mane needs to be conducted, as the jury on gummies is still out.

“Gummy forms of vitamins are becoming popular, perhaps due to their taste and convenience,” Jenkins notes. “However, in my opinion, they are not an effective way to deliver nutrients and [may] contain added sugars, sugar alcohols, or food colourings. I also question the dosage contained in them and if they are properly absorbed.”

According to Jenkins, the "better form of delivery" to take Lion’s Mane would be in capsule or powder form or as a liquid tincture. “The mushroom powder can be mixed into hot water, coffee, tea, a smoothie or other beverages. And also added to soups, stews, or gravy." While dietician Ludlam-Raine says she would always advocate eating whole mushrooms as a part of a healthy and balanced diet.

Do nootropics really work?

According to a 2022 review published in the journal Nutrients, Nootropics, also known as "smart drugs", can be defined as medicinal substances whose action improves human thinking, learning, and memory, especially in cases where these functions are impaired. “Some nootropics have shown real benefits, but their effectiveness varies depending on the substance and the individual,” Sanchez explains.

Ludlam-Raine shares this point of view, adding: “Some, like caffeine, have well-documented benefits, while others, like certain supplements and herbs, lack strong scientific backing."

"My brain fog has gone and I’m remembering simple things I found myself forgetting"

Denise Palmer-Davies, 45, is a company director and co-founder of Borne Media. Palmer-Davies has been taking Lion's Mane for six months and noticed a shift in her focus and memory. Here she explains why…

"I first came across Lion's Mane on social media and it caught my attention. Is also had a few friend mention they had been taking it. I started taking it at the beginning of 2024 as I'd found myself experiencing brain fog and a lack of focus."

"I’ve taken it pretty much every day since January, and I even take it when I’m away on holiday now too. I first tested it in coffee, but I didn’t love the taste and much preferred my usual coffee. I then came across a company called TwentyTwo that has Lion’s Mane in capsule form which I found much more convenient. I love that they are grown in the UK, are organic and use no bulkers or fillers."

"I’ve noticed a much clearer and sharper mind. My brain fog has gone and I’m remembering much more simple things I found myself forgetting. The daily anxiety I used to get is also gone and I’m much more present when with the family and at work."

Should I give it a go?

Bottom line: every one is individual and so will respond differently to lifestyle choices and supplements. While the current research is promising, all experts we spoke to for this piece said more needs to be done and that they'd avoid supplementation in gummy form.

That said, if you've spoken to a healthcare professional who recommends giving Lion's Mane ago, it certainly looks promising.

Shop MC UK's Lion's Mane picks now:

The last few years have been huge for green powders. As of September 2025, there are over 32,000 TikTok posts using the hashtag #greenspowder, making it a standout wellness trend of the 2020s. Towards the end of 2023, the Free Soul mango greens were launched, a new (and supposedly better tasting) version of the brand's original greens powder that quickly went viral.

That's right - the greens powders haven't only been getting more popular, but more innovative, too. So, after seeing the new product flood my TikTok For You page, I was keen to finally give them a go.

To be totally transparent, I've never been a massive fan of health "powders". I usually found them too expensive for a chalky, bitter drink and much preferred getting my greens in food form. That said, wellness brand Free Soul had well and truly caught my eye - hence why I tested the new launch for four weeks.

I'd been struggling hard to get my greens in recently, plus was interested to see how dietary supplements could aid my nutrition. Keen to see how I got on? Well, you'll have to keep scrolling. Don't miss our guides to what to eat before a workout, what to eat after a workout, and the best foods for your hormones, while you're here.

I tried the Free Soul mango greens powder for four weeks - my review

What is the Free Soul mango greens powder?

In short, it's a dietary supplement that promises to deliver 21 different vegetables in a handy drinkable powder. Simply add water and you're good to go.

Hugely popular on social media and with the wellness crowd, greens powders have soared in notoriety this year as a simple and effective way to up your intake of vitamins and minerals.

Case in point: as this study from Cambridge University suggests, dietary supplement use has vastly increased in the UK since 2018. That said, as it notes, micronutrient deficiencies are still prevalent and it's important to follow public health guidelines when using these supplements (in other words, they definitely shouldn't be relied on as your only source of vegetables).

"Green powders should complement, not replace, a diet rich in whole vegetables and fruits," confirms Lara Buckle, nutritionist and health coach. "They can be a convenient way to boost your nutrient intake, but they should never substitute the diverse array of nutrients and fibre that whole vegetables and fruits provide. These powders are best used as a supplement to a well-rounded, plant-rich diet."

Why would you try the Free Soul mango greens powder?

Good question. Apart from being really convenient for those on the go, these powders offer plenty of benefits.

While it varies from brand to brand, some of the added nutrients in the Free Soul blends span digestive enzymes, probiotics, and adaptogens. “Green powders deliver a concentrated hit of nutrients often along with pre and probiotics and even adaptogens like ashwagandha," explains Lauren Johnson Reynolds, nutritional therapist and Free Soul advisor. "They also offer a great way to top-up your daily intake of greens - as they contain a large variety of different plant foods, they support gut microbiome diversity. They can also help to improve digestion and even potentially support the immune and nervous system," she adds.

Rimas Geiga, a medical doctor and registered dietician, agrees and adds that adaptogens like ashwagandha, holy basil, and rhodiola, all commonly seen in greens powders, are known for their ability to help the body manage stress and maintain balance. Also interesting to note: “Brands are investing in research and development to enhance the formulations of their green powders to improve the bioavailability of the nutrients they contain. This includes optimising the drying process to preserve nutrient content and adding ingredients that can aid in nutrient absorption.”

Other brands, like Free Soul, are taking a crucial step in ensuring these powders have a more enjoyable taste. “The industry is also making strides in improving the taste and solubility of green powders, which have traditionally been points of contention for many users. By investing in research and development, companies are striving to create products that are not only nutritionally robust but also enjoyable to consume,” says Veronika Matutyte, medical doctor at the Lithuanian University of Health Sciences.

What sets FS-Greens apart from other green powders?

The brand prides itself on including 21 different vegetables and nutrients in one serving, which definitely piqued my interest. Pricing-wise, these fall at £24 with a subscription or £30 as a one-time purchase which, compared to competitors, isn't too bad (other retails sell similar formulations for £40+).

Another interesting claim from the brand - their formulations are supposedly designed "to support women’s bodies," in particular. Experts at the brand share that ashwagandha, golden kiwi, and maca powder help to support hormones, help digestion, and reduce bloating.

They're also one of the only greens powders on the market to contain actazin, livaux, and KSM-66 Ashwagandha - more on what these are and how the purport to boost your health below from registered nutritional therapist Marilia Chamon.

• Actazin: "Derived from Kiwi, this ingredient is a gentle nurturer of your digestive system," shares the expert. "It helps aid in the maintenance of healthy gut bacteria and maintain regular bowel movements."
• Livaux: "Sourced from the gold kiwi, this ingredient works alongside Actazin to further promote a balanced gut microbiome and support digestive health," she continues.
• KSM-66 Ashwagandha: "Finally, ashwagandha aids in stress reduction and balance your body and mind," she concludes.

One final thing worth noting: the Free Soul mango greens powder does contain sweetener (likely the reason it tastes so good). However, the brand opted for stevia as they maintain it's a "natural source" that "aligns with the preference of many UK consumers for natural alternatives to artificial sweeteners."

How did I find testing the Free Soul mango greens powder?

I tested both the traditional Free Soul greens powder and the viral Free Soul mango greens throughout testing to make sure I could get a feel for both formulas.

At first, I decided to start with the original unflavoured version. My first trial with it was simply by adding 5 grams (250 ml) into my favourite smoothie (scroll our round-up of nutritionist-approved healthy smoothie recipes, here). First impression: I was pleasantly surprised. The greens powder didn't overpower the other ingredients and I could still taste the berries, my favourite protein powder, and the almond nut butter. If you've tried incorporating greens powders into your meals before, you'll know this is quite the feat.

I definitely found myself enjoying my morning smoothies more knowing mine was super-charged with vitamins and minerals yet still had the same yummy taste.

As for the mango-flavoured powder, I enjoyed them in the office as a quick pick-me-up snack. I don’t say this lightly - but wow. This formulation was a massive game-changer for me. I'd never thought I'd be the type to be drinking green shakes daily, but they're so tasty, it made the trial a dream.

By week three, I went on a weekend trip to visit my husband’s family in Cardiff and decided to bring my powders so I could continue testing on the go. Normally, all routine goes out the window when you're travelling, but I found the ease and simplicity (not to mention, the delicious taste) of this powder meant I was far more inclined to continue my new habit while I was away. It helped with bloating after heavy meals and also provided my body with some nutrients during a beige-food-heavy holiday.

By week four, I was a convert. I loved both Free Soul formulations but for different purposes. The unflavoured one became my go-to for recipes such as green pancakes, smoothies, and even homemade soups, while the mango mix became part of my snacking roster simply on its own with water.

Do note, though: I did make sure not to exceed the daily recommended amount (5 grams/250 milligrams) and most importantly continue to prioritise eating my greens apart from just drinking them.

Will I continue using green powders?

Overall, I loved experimenting with green powders. I found it easy to implement them into my day-to-day recipes, plus it felt great knowing my body was enjoying the added nutrients.

Did I notice any major changes to my overall health during the four-week experiment? Not particularly, but it did feel great knowing that I was taking conscious steps to increase my health. Call it a placebo effect if you like, but it made me feel good about myself, and anything that boosts wellbeing gets a yes from us here at MC UK.

With all of this in mind, I'll definitely be keeping these handy powders as part of my routine (while enjoying lots of balanced, veg-packed meals, too).

Also, knowing that I can run out of the house with my mango-tasting greens and cut five minutes off my morning routine while still getting some nutritional benefits on the go gets a big yes from me. Is it a replacement for greens in your actual meals? Certainly not. But is it a good way to add to an otherwise healthy, balanced diet? Almost certainly. What do you reckon? Will you be giving them a go?

Shop our favourite Free Soul products:

If you're on the hunt for the best protein powder for women, trust me when I say: as a Senior Health Editor, I've tried the lot and know the ones worth investing your money in (and the ones that aren't).

Focusing on your wellbeing and finding yourself Googling, what is protein, or wondering what protein powders actually are? In the simplest sense, the latter is a powdered shake designed to help you up your protein intake if you're struggling to get enough through your diet. As dietician Nichola Whitehead explains, protein is vital for everything from muscle growth to preserving lean muscle mass to repairing muscle.

While most people can - and do - get plenty of protein day to day via their food, if you're highly active or looking to build muscle, you might be considering supplementing protein. Why? Well, because studies have found that drinking a protein shake post-workout not only provides the essential amino acids needed to grow lean muscle, but also boosts satiety and muscle recovery, so you'll be more capable come your next workout session.

That said, implementing nutritional supplements into your diet can be pretty scary if you've never tried them before. So let me and my fellow experts help you cut through the confusing jargon. Keep scrolling for our rundown of the best protein powders for women currently available to buy, as well as the most common myths not to fall for. I've personally tested every protein powder in this roundup and they get my Health Editor seal of approval.

Don't miss our guides to the best clear proteins and vegan protein sources to add to your basket, and how to get enough vegan protein if you're plant-based, too.

13 best protein powders for women: Shop Health Editor-approved brands

Quick links

• Best protein overall: Welleco, £23.39 at Healf
• Best bulk buy: Impact Whey Isolate, £50.99 at MyProtein
• Best sustainable protein: Form Nutrition , £27.00 at Amazon
• Best vegan protein: FreeSoul, £27.49 at Amazon

How did we test the protein powders in this guide?

Good question. It's worth noting that protein powders are something of an acquired taste - they're a supplements, after all. That said, we did consider the following before including:

• Chalkiness: As a Health Editor who's tested close to fifty different protein powders in her time, trust me - there's nothing worse than a chalky, grainy shake. To have made the cut and been featured in this buying guide, you're getting my personal guarantee that they're silky smooth in consistency.
• Grams of protein per serving: Nutritionists and dieticians alike are in agreement that we need around 30g of protein per serving, so we only considered proteins that offered between 25 and 30g of protein per shake.
• Protein type: There are animal and plant-based protein powder options, and we've included a range in this guide. Whey,  casein, and egg are all derived from animal sources, while rice, pea, soya and hemp are best for vegetarians, vegans, and those who are allergic or intolerant to dairy.
• Ease of use: Was the protein easy to use? Did it mix well with water, milk or plant-based milk? And was it easy to drink and digest? We considered all of these factors prior to inclusion.
• Price point and value for money: Finally, was the product worth the price point? Did you get a generous number of servings for the amount you spent?

13 Best Protein Powders, Tested By a Health Editor

1. Form Nutrition

Why to buy? Easily one of the smoothest, tastiest (chocolate peanut flavour, we're looking at you) and least artificial protein powders on the market, you'll get 30g of protein per Form serving. I've used this protein for close to ten years now, mixing with both water and milk - I've never experienced any lumps, and the consistency always remains smooth and easy to drink.

Plus, you'll be doing good by people and planet, as the company is a B Corp on a mission to shake up the wellness industry.

2. MyProtein

Why to buy? MyProtein has been winning the supplement game for a while now, with this particular product voted the UK’s most popular protein. Impressively, it comes in a massive range of over 40 flavours, including chocolate brownie and strawberries and cream.

While I was a bit sceptical pre-testing, I was pleasantly surprised by the taste and consistency - smooth, light, and creamy, with no bitter, chalky aftertaste so synonymous with other competitor brands. The kg-sized bags mean you save money and stock your cupboards for the foreseeable - although if you live in a small London flat like me, it is worth considering where you're going to store your protein before you buy.

For a budget-friendly, surefire win of a supplement, you can't go far wrong with MyProtein.

3. Innermost

Why to buy? Formulated to encourage muscle growth, healthy fat loss, and reduce cravings - and coming in deliciously smooth vanilla or chocolate flavour options too - there's a reason Innermost protein products are top-rated. When I tested, I mixed the powder with water and, again, it mixed easily in my protein shaker and didn't stick to the bottom or result in the dreaded lumps. NB here, too - I've always found the Innermost proteins have a slightly subtler taste than other competitors on the market, a win if you're not a fan of strong protein flavours, or a reason to avoid if you prefer your protein to pack a flavour punch.

4. Hermosa 

Why to buy? Fun fact: Hermosa protein is made from the premium whey protein of grass-fed, Lake District-based cows and contains only natural sweeteners. And you can tell - it's deliciously smooth and goes well in just about anything. Easily one of the best protein powders for women, it's easy to mix and my go-to post-workout for muscle repair and refuelling.

5. The Organic Protein Company

Why to buy? News Editor Jadie Troy-Pryde has been testing this protein powder and can't recommend it enough. "These protein powders are made with organic whole ingredients and taste delicious," she shares. "The raw cacao & maca flavour is now my go-to post-workout (blended with milk, it’s smooth, creamy and tastes like a chocolate milkshake), and the Madagascan vanilla works perfectly in pancakes for a protein bump. They also mix well with yoghurt for a quick high-protein snack - just remember to add some honey for sweetness - and they seamlessly blend into baked goods, too."

6. Wild Nutrition

Why to buy? One of my favourite B Corp brands, Wild Nutrition's supplements are all organic, with no fillers or binders. They're also packed full of super greens and mushrooms, you'll be upping your intake of phytonutrients and antioxidants with every scoop. While the mix is slightly chalkier than other alternatives, it is great for those who are vegan or sensitive to whey formulas, as it's made from a mix of rice and pea protein.

7. FreeSoul

Why to buy? Like the sound of an industry-leading protein-to-serving ratio – 20g lean protein per 30g scoop? Then you'll like FreeSoul. One user, Maria, went as far as to call them the only IBS-friendly protein powder - "it's the best protein powder for anyone suffering from IBS or with a sensitive stomach - don't look elsewhere, it will save you lots of time."

8. SF Nutrition

Why to buy? Another no-nasties powder, this blend from SF Nutrition promises to be a "clean" protein - that is, no additives, artificial sweeteners or flavours, and no added sugar. It's great in a morning smoothie, but also in pancakes, muffins, cakes, and more.

9. Pulsin 

Why to buy? This vegan, non-GM protein powder - which also has no added fillers or sugar - is all-natural and therefore easily digestible, to boot. Also rich in iron and zinc - win, win, win.

10. ESN IsoClear Whey Protein

Why to buy? This protein powder is light and refreshing, and a great option for hot summer days or if you don't like the rich, creamy, milkshake-esque qualities of standard protein powders. While all clear proteins are having a bit of a moment right now, this one is one of the best quality in our opinion - there are a wide and impressive range of flavours on offer and all that we've tested taste just like squash. 25g of protein for a glass of squash? We're sold.

News Editor Jadie agrees, adding: "I haven't stopped yapping about ESN's clear protein range to anyone who will listen (ask Team MC UK). It's such a good alternative to traditionally thick and creamy protein shakes; mixed with water and topped with ice, it's a light and refreshing drink that's packed with protein - 25g per serving, in fact. My favourite is strawberry and lime as it's sweet enough to curb sugar cravings, and there's an impressive selection of flavours to choose from."

11. Selfish Supps

Why to buy? Junior Shopping Editor Amelia Yeomans really rates Selfish Supplements. Founded by the Hembrow sisters Tammy, Emilee and Amy, the brand has a cult-like following in Australia, where they're from, and landed in Boots in the UK in June. "I've never been able to stomach a huge amount of protein powder, so I love that this one only needs to be mixed with 250ml of water or milk for 20g of protein. The vanilla flavour is lovely and sweet, which is my preference, and as far as vegan protein powder options go, it isn't gritty or chalky. It's made from pea protein, so suitable for plant-based diets, and the flavour is ideal for putting into oats or smoothies. It does still have a slight protein-y taste to me (that is, it doesn't taste like a pure vanilla milkshake), but it's still easily one of my favourite vegan powders I've tried."

12. Welleco

Why to buy? Trust me, this is one of the best protein powders you'll ever try, and easily the best plant-based option. And I truly mean that - I actually didn't realise it was vegan the first time I tried it, it's that creamy and smooth.

A product from Elle Macpherson's wellness company, Welleco, the protein powder is a blend of pea and brown rice and contains magnesium, B vitamins, and more. And the best bit? You're getting an impressive 21g of protein per serving.

When testing, I found it almost unbelievably smooth, easy to mix, and easy to digest, too. There were zero lumps in my protein shaker and no bitter or chalky aftertaste. Need more convincing? It tastes the most like a (sugarless) chocolate milkshake than any of the other protein powders I've tested in my time.

13. Bloom

Why to buy? Junior Shopping Editor Amelia Yeomans also highly rates Bloom's protein powder, which is newer to the UK. "As mentioned, I find protein powders pretty hard to drink - but this one is a total joy. It's fresh, lightweight, not lumpy, and it's sugar free too. I would happily replace a fizzy drink with this powder, which is how you know it's good. At 20g protein per serving, it gives a great boost to my daily intake. Above all, it's just delicious," she says.

What are the main benefits of protein powder?

1. Protein aids muscle recovery

People most commonly supplement protein alongside regular workouts - that is, regularly moving three or more times a week - as protein can ease DOMs and aid muscle repair post-workout. That's because protein is the 'building block' macronutrient and is made up of amino acids, which act as building blocks for recovery.

As Whitehead puts it, "protein, which breaks down into amino acids in the body, aids muscle growth and repair as well as helping to preserve lean muscle tissue when losing fat."

2. Boosts satiety

Eating enough protein also promises to boost satiety - that is, keep you fuller for longer - which is why protein is often also hailed as a good supplement for fat loss.

3. Enables you to hit your macros easily

Similarly, it's a good way to ensure you're getting enough of the macro if you're vegan or just struggling to get enough protein in your daily diet generally.

3 most common protein powder myths, debunked 

1. Protein powder makes you gain weight

False. According to Whitehead, many people confuse protein powders with "weight gain" powders which people use for bulking or - yep, you guessed it - gaining weight.

Her advice? Always check the ingredients label before you buy. Think about it - you wouldn't eat a snack bar or buy a sandwich without at least having a vague idea of what was in it, right? "Weight gainer powders tend to have high fat and carbohydrate content, whilst pure protein powders will only contain a small number of sweeteners and flavourings, if any," shares the dietician.

2. Protein powders should only be consumed post-workout

False. A lot of people assume that protein powders must be used immediately after a workout but Whitehead explains that you can enjoy a protein shake at any time of day.

“Although your body does need more protein when working out regularly, drinking a protein shake immediately after a workout isn't the only way to supplement," she explains. "I say go and have a shower and some lunch, then have one after… or just add it to a breakfast shake," she recommends.

3. Protein powder shouldn't be used during pregnancy

False. Whitehead maintains that you can use protein powders pretty much any time, even during pregnancy.

"This can be especially helpful if you’re not consuming enough protein due to morning sickness," she explains.

Do be careful, however: to opt for the powders with the fewest amount of ingredients. Look to avoid the ones with added caffeine, sweeteners, vitamins, and fillers, and do consult your doctor if you have health conditions including diabetes and renal failure.

Also, do note that you *can* get enough protein from your daily diet, and that should be Goal A. But if you're struggling, supplementing can be an easy way to balance your macros.

Magnesium supplements might seem a little simple to be the biggest trend of the moment, especially in a world where health routines tend to be OTT (read: sleepy girl mocktails and metabolism tracking). Alongside the likes of Ashwagandha and creatine, the mineral is non-stop trending right now - and it might be one of the most sensible health hacks we've come across.

You see, up to 15% of healthy women are thought to be deficient in magnesium, according to a 2021 paper from the Nutrition and Food Science Journal, with a further BMC Pregnancy and Childbirth paper finding that it might be even more, with up to 79% of pregnant women and 55% of women with hormonal conditions low in the mineral. 

In short: there are a lot of us not getting enough magnesium. Wondering why? Well, magnesium needs to come through our diets, so if you're skipping foods high in magnesium, then you might not be eating enough. "Magnesium is found in a variety of foods including dark leafy greens, wholegrains, nuts and seeds, Brazil nuts and chia seeds," says Maz Packham, nutritionist at Nourishful Nutrition. "Do note, though: increasingly poor soil quality can mean we are not getting as much of this important mineral through our diets as we used to." 

Bottom line: Even if you're eating loads of the mineral, magnesium levels can be depleted through our lifestyle. "High stress levels, excessive alcohol intake and some medications can deplete magnesium and we can also lose it through sweat during intense exercise," she goes on. 

She's here to explain exactly why your magnesium levels are so important. And I - Chloe Gray, a Health and Fitness Editor - want to share what happened when I supplemented with magnesium, too. Don't miss our guides to the best stress supplements and menopause supplements, while you're at it.

Magnesium supplements: your guide

What is magnesium?

"Magnesium is a mineral that is needed for over 300 different reactions in the body and is involved in everything including sleep, mood, bone health, blood pressure and energy production," details Packham. "As an electrolyte, is also plays a role in maintaining fluid balance in the body, nerve and muscle function and helps regulate hydration." That's a lot of reasons to top up on your magnesium - and women need around 270mg a day of the nutrient for health, according to the NHS. 

With 100g of spinach containing 79mg of magnesium, or 10g of cashews giving you 25mg of the mineral, it should be pretty simple. But remember: our lifestyles can drain the magnesium bank, meaning we're in constant catch-up. One study showed people with alcohol use disorder had magnesium levels around 32% less than controls due to "the alcohol's effects on the kidneys and liver and their functions resulting in decreased absorption and transportation [of minerals]." A Magnesium Research paper also reported that strenuous exercise increases the amount of magnesium lost in urine and sweat and may lead to a 10 to 20% increase in requirements.

What are the benefits of magnesium?

Given how vast magnesium's role in the body is, the side effects of being low or deficient in magnesium also range a lot. "Low magnesium has been linked to neurological problems like migraines as well as chronic pain," explains Packham. "Muscle cramps are one of the most common symptoms of magnesium deficiency as the mineral is needed for nerve and muscle function." 

Indeed, studies - like a 2022 paper from The Journal of Strength and Conditioning - show that supplementing with magnesium helped ease post-workout muscle pains as well as exercise performance. It's why Epsom Salts - a form of magnesium that you sprinkle into the bath - are so popular among those who train hard. Plus, a 2017 review found that magnesium's impact on muscle health and pain means it's effectively aided period pains and PMS. 

Magnesium can also hugely benefit our mental health. "In times of chronic stress, magnesium can become depleted, so it’s worth looking at supplementation to support the body and mind during stressful periods," explains Packham. In fact, the link between magnesium and mood seems to be circular: stress depletes magnesium and low magnesium increases perceived stress and lowers mood, so it's vital to ensure you're getting enough. 

Then there's the sleep side. "Magnesium is dubbed nature’s tranquiliser for its relaxation benefits," says Packham. "It’s been proven to work on GABA receptors in the brain - GABA is a calming neurotransmitter that supports relaxation."

Who should supplement magnesium?

Supplementing always needs to be done with your own individual health in mind. The NHS doesn't advise that anyone goes over 400mg of magnesium a day, so be mindful not to over-supplement, especially if you eat a lot of magnesium-rich foods. 

"Anyone with kidney problems should seek advice from an expert before supplementing magnesium too," says Packham. As ever, always check with a medical professional before adding supplements to your diet. 

How, when and what type of magnesium to choose will also come down to your individual requirements. "There's very good evidence that magnesium glycinate can support sleep, while magnesium citrate is good for people with constipation as it quickly stimulates muscle contractions in the intestines which helps to cause a bowel movement - though this can cause diarrhoea in some people," she explains. 

"For women in their perimenopausal and menopausal years, magnesium is an important mineral to support bone health, working with vitamin D to facilitate absorption of calcium in the gut," she goes on.

So, when should you be taking yours, if you're keen to give it a try? Magnesium can be taken at any time of day, she says, "but I recommend my clients take it in the evening with food to get the most from its relaxing benefits."

"I tried magnesium supplements and couldn't believe the difference they made"

As a Wellness Editor, I get to try my hand at a lot of supplements. So the first time I supplemented with magnesium, I didn't even know it. I was testing Holland & Barrett's Gut Powered Night Capsules - a blend of probiotics, vitamins, minerals and herbal blends designed to help you sleep - to try and stop waking up in the night. Spoiler alert: it worked a treat. I felt so relaxed, slept well (with no waking) and felt more energised during the day. 

Spurred on by my positive experience, I decided to properly dig into whatever magic ingredients had helped me out - and it seemed magnesium was the hero. Turning back to magnesium, this time with VitaBiotics Ultra Magnesium, within days, my body felt less stressed out and my muscles way calmer (my muscles had been feeling achy and heavy after workouts). I even noticed that my period cramps were a little more manageable during my next time of the month.

I don't believe in continuously living by supplements and much prefer a food-first approach, but every time I've felt like I could use a little more love I've turned back to magnesium and been blown away. In fact, as I'm writing this, I've just re-stocked some of my favourite products to support my sleep cycle and to take in the lead-up to my period, just in case. 

For the supplements I recommend, keep scrolling.

4 best magnesium supplements: 

1. Best affordable magnesium supplement

What we thought when testing? An affordable tablet that contains 100% of your daily recommended allowance of magnesium in just two pills.

2. Best magnesium supplement for sleep

What we thought when testing? Maz Packham recommends this for topping up her magnesium. "Containing magnesium and the amino acid L-Glycine, this is a dream combination for sleep support," she says. Not to mention, the brand is a certified B Corp.

4. Best magnesium supplement for relaxation

What we thought when testing? Another recommendation from Packham, this is a great choice for those who just want to top up their levels of magnesium without worrying about overdoing it. 

2. Best bioavailable magnesium

What we thought when testing? These capsules contain three types of magnesium (marine magnesium, magnesium bisglycinate and magnesium threonate) all selected for their superior bioavailability.

If you've noticed yourself displaying some of the tell-tale signs of stress (we're looking at you, stress eating), then you might be hurriedly Googling the best stress supplements to help boost your calm.

Know this - we live in pretty stressful times and feeling frazzled is normal from time to time. That said, if you feel overwhelmed or like it's impacting your every day, it might be time to seek change.

While you could download a stress app or invest in an essential oil for stress, stress supplements promise to help you deal with stress from the inside out.

According to qualified nutritionist Lily Soutter, stress is a natural response which can be triggered by psychological issues, such as anxiety, or physiological causes, like a lack of sleep. "That said, our body can’t distinguish between the two causes of stress and responds in the same way by pumping out the stress hormone, cortisol."

So how do you know when stress has become too much? Good question. "If stress is chronic it can eventually lead to burnout, and while it’s not always possible to remove the source of stress, there are several ways we can manage stress more effectively," she explains.

That's where stress supplements come in, designed to help the biochemical processes in your brain which affect your mood. While they won't eradicate stress altogether, one 2013 study found that stress supplements reduced levels of perceived stress, boosting your everyday mood.

Not sure about the difference between stress vs anxiety? Our guide will help, as will our expert-led explainers on how to manage stress, how to reduce stress, and how to avoid burnout. For supplements to boost your zen - keep scrolling. 

What do stress supplements do?

While the verdict is still out on whether supplements can actually prevent stress in and of themselves, one thing research has proven time and time again is that general health will lower your likelihood of burnout.

Think about it: if you're experiencing a particularly stressful time at work, you're likely to be better equipped to handle the situation if you've slept well, eaten nutrient-dense food that makes you feel good, and taken some supplements that support both your body and mind.

As Soutter points out, the most effective ways of managing stress are often lifestyle techniques. "Think mindfulness, regular exercise, a healthy diet and even looking at supplements can enable us to have a healthier response to stress," she explains.

How we tested the stress supplements in this round up

In other words, what did our qualified experts look for when recommending their go-to stress supplements? 

They considered the following:

• Did the supplement reduce feelings of stress?
• Did the product promote a healthy lifestyle?
• Were the ingredients largely natural? 
• Was the packaging environmentally friendly? 
• Were they reasonably priced? 

7 stress supplements nutritionists recommend 

1. Calm Drops

Recommended by: Qualified nutritionist Lily Soutter.

Good for: "These soothing drops provide a blend of botanicals to decompress and soothe unsettled nerves," shares Soutter. So, why's it so great? Well, using plant extracts such as lemon balm, ashwagandha, vervain, rosehip and oat straw, this supplement is an all-natural way to soothe stress and tension, she explains. 

"These drops are made from 100% natural plant ingredients and are convenient to take, especially when on the go," she adds.

2. Magnesium Glycinate

Recommended by: Qualified nutritionist Jenna Hope.

Good for: "Magnesium plays a vital role in over 600 processes in the body," explains Hope. "The stress response utilises a significant amount of magnesium which, in turn, can contribute to magnesium depletion, which is why supplementation can be beneficial."

She goes on to add that magnesium helps to support muscle and nerve relaxation and can help with reducing the effects of both stress and anxiety. Do note, though: "some magnesium supplements can contribute to changes in bowel movements, so always seek professional advice."

3. B-Complex

Recommended by: Qualified nutritionist Jenna Hope and qualified nutritionist and naturopath Lauren Windas.

Good for: "B Vitamins play a vital role in energy production, which can often be zapped when we’re under intense periods of stress," explains Hope. 

Not only that, but when we're stressed, we tend to lose vital water-soluble B vitamins which we need daily to support vital processes such as manufacturing cellular energy and supporting the nervous system. "These vitamins contain methylated forms of B vitamins which are better absorbed and used by the body," shares Windas. This is particularly beneficial for those who have genetic variations in an enzyme called MTHFR, which means that they are unable to properly convert folic acid (the synthetic form of folate often found in B vitamin supplements), into the active form (methylfolate) which the body can actively use."

Bottom line: ensuring that you’re consuming adequate amounts of B Vitamins on a daily basis is vital for supporting energy and the stress response, concludes Hope.

4. Omega-3

Recommended by: Qualified nutritionist Jenna Hope.

Good for: Did you know? "High levels of stress over a prolonged period of time can increase oxidative stress and inflammation in the body," shares Hope. 

That's where omega 3 comes in, which plays an important role in helping to reduce inflammation. That said, it can be difficult to get adequate amounts from the diet, particularly for those who don’t eat fish. "It’s important to be consuming plant sources such as flaxseeds, walnuts and seaweed, although a good quality supplement, like this one from Bodykind, can also play a role in supporting requirements during high levels of stress."

5. Super Me + capsules

Recommended by: Qualified nutritionist and naturopath Lauren Windas.

Good for: "An apoptogenic formula containing Ashwagandha KSM-66 - which is great for stress support and resilience - this supplement is coupled with other nervous system tonics such as passionflower, Rhodiola, as well as ionic magnesium," she explains. "This is one of my go-to essentials for day-to-day life stress."

6. Balance capsules

Recommended by: Qualified nutritionist and naturopath Lauren Windas.

Good for: "The Clinique la Prairie Balance capsules offer a two tablets, both of which offer stress-supportive plant extracts and botanicals. This includes adaptogens such as valerian which can help to calm the nervous system and reduce anxiety levels."

It's important to note here that these supplements are a higher price point than the others in this edit, so won't be for everyone. That said, if you are looking to invest, they're a nutritionist recommended option. 

7. Vitality Balance 

Recommended by: Qualified nutritionist Lily Soutter.

Good for: "Fast-paced lifestyles can quickly lead to burnout which can leave us feeling worn out and run down," she shares. "This Vitality Balance supplement harnesses the power of nature to fight stress and calm both the body and mind. This supplement includes Siberian Ginseng to boost energy, Rhodiola Rosea to fight mental stress and fatigue, and a passionflower for that sense of calm."

Not to mention the fact these vegan supplements are manufactured in pharma-grade facilities using good manufacturing practices (GMP), aka the most respected manufacturing standard.

As a Health Editor, I'd say the product I get emailed about the most is supplements. From collagen supplements, to protein powders, to probiotic gut health boosters, there's a whole world of options out there, with 2,770,000,000 results on Google alone.

What supplements you'll go for will largely depend on your lifestyle, deficiencies, and personal preference. I'm a marathon runner with PCOS, for example, who takes magnesium for DOMs, a probiotic, and Vitamin D daily.

I've also tried various raved-about skin supps in the past to combat occasional bloating and the cystic spots that often come with hormonal imbalances, but have never found anything that works for me. Any I've tried in the past have fallen a bit... flat, and despite trying many for the recommended twelve weeks before judging, I've never noticed a difference in my skin.

That's until I discovered the J.S. Health supplements earlier this summer. I'd heard lots about the brand and was intrigued, as they have a cult following and thousands of five-star customer reviews. Fun fact: one J.S. Health product sells every 27 seconds, giving you an idea of just how popular they are. Plus, stars like  Jennifer Lopez, Jessica Alba, and Romee Strijd are all rumoured to be fans.

Founded by qualified nutritionist Jessica Spiel in 2018, she developed the range of skin, hair, and mood-boosting supplements over the course of three years alongside a team of scientists, GPs, and experts. They promise to combine "the transformational power of nutrients with powerful ingredients backed by science" - which, of course, I was keen to test.

They've got a whole load of supplements on offer, from de-bloating to libido-boosting formulas and tablets targeting skin and hair health - plus, they're currently offering their biggest discount ever (25% off sitewide until 10am on 28th November) for Black Friday.

I've always been a little sceptical of tablets that promise the world. Nothing can replace daily movement, good hydration, adequate sleep, and balanced nutrition, but their Detox and Debloat, Skin and Digestion, and Hair and Energy formulas have become a staple in my daily routine. 

Here's why. 

J.S. Health supplements are the only thing I'm buying this Black Friday - here's why

Best for skin health

Best for debloating

Best for hair health

Other J.S. Health products currently on offer: 

Black Friday quick links:

• The Our Place Black Friday sale is offering £40 lots of products RN
• These are the best weighted blankets on sale for Black Friday
• Which Hydrow Black Friday deal is best, plus which to buy
• Save big on sex toys this Black Friday

We asked the experts for their take.

Ever heard of the link between pre-workout coffee and an improved sweat session?

Well, you have now, and for good reason, too. Pre-workout coffee is trending as an easy way to pep yourself pre-workout and, in turn, smash your run, weight training, Reformer Pilates class, or whatever other workouts you might have on the agenda for this week.

First things first: a quick definition for you. A pre-workout is a supplement that gym-goers and athletes sometimes take pre an intense session to give them energy. How? Well, spoiler alert: with lots of caffeine. "Most popular pre-workouts have between 300 and 500mg caffeine, the equivalent of drinking three or four double espressos in one go," explains Gymbox sports scientist George Coote.

Obviously that's an awful lot of caffeine - so what about a slightly less intense alternative? Enter stage right, a good old cup of coffee. Ellie Loxton of Two Chimps Coffee explains: "Experts published the first study into the link between caffeine and an improved workout in 1907," she shares. "Most point to the same conclusion - that coffee is effective as an ergogenic aid, can increase power output, boost endurance and fine-tune focus, too."

Here, we pick the brains of the two experts to get their take on whether a cup of pre-session joe can really boost your workout. Don't miss our guides to workout recovery, delayed onset muscle soreness, and what to eat after a workout, while you're here.

Pre-workout: so, can coffee improve your workouts? 

One 2016 study found that those who supplemented pre-workout saw "significant improvements" in both anaerobic peak and mean power values. That being said, Cootes warns that your daily recommended intake of caffeine is between 3mg/kg and should not exceed 6mg/kg/day. "This means a 60kg female should be consuming between 180-360mg per day," he shares.

Other top tips: pre-workout supplements are unregulated and often the ingredients label can be misleading, so make sure to do thorough research before buying or taking any supplement. "Check the World Anti Doping Agency (WADA) for their list of approved supplements, as well as follow guidance from the Food and Drug Administration (FDA)," he recommends.

What about coffee as a pre-workout, instead? "Caffeine has many positive effects on exercise - a 2014 study found it can reduce the effect of effort, pain and fatigue associated with exercise, potentially giving people an opportunity to work harder and longer in order to reach their fitness goals," explains Coote.

"Your speed, strength and endurance will likely increase," explains Loxton. "One report by the British Journal of Sports Medicine found regular coffee drinkers to be 4.2 seconds speedier than their decaf-drinking counterparts. They had a faster 'finishing burst' in the 1500 metres, too."

Not only that, but coffee also takes care of the cognitive side of things by improving your rate of perceived exertion (RPE). In other words, you'll feel motivated to push harder and for longer.

Why is coffee so popular pre-workout? 

A few reasons. It's cheap, it's easy to consume, and it's readily available. Just, as above - be careful not to overdo it.

What's the difference between coffee and a pre-workout for women?

As above, a pre-workout is a pre-bought supplement that takes kind of like squash designed specifically for consumption - yep, you guessed it - pre-workout to boost your energy and, in turn, your session.

Do note, though: there's a lot more caffeine in pre-workout than coffee, and more doesn't always = better.

"An espresso has approximately 60mg of caffeine whereas pre-workout contains anything from 300 to 500mg," shares Coote (remember that you should aim for 180 to 360mg per day). "Plus, a pre-workout will have more ingredients, ranging from caffeine, to electrolytes, to creatine, to protein."

4 benefits of drinking coffee pre-workout

So, how do you actually benefit from drinking coffee before a sweat session? Good question.

1. Reduces tiredness

Caffeine is an effective natural stimulant, explains Loxton. "It makes us more alert - by blocking the drowsiness-inducing adenosine compound and allowing the pituitary gland to release adrenaline making you feel awake."

2. Increases power output

Not only that, but drinking coffee stimulates your central nervous system. "This elevates heart rate and, some studies suggest, increases blood flow to muscles – essential providing mid-workout muscles with the energy they need," continues Loxton.

Fun fact: the liver also releases glucose into the bloodstream, giving your blood sugar level a boost.

3. Improves reaction time and concentration

Adrenaline is our 'fight or flight' hormone. "With your muscles primed and concentration on-point, pre-workout coffee leaves you ready to go, lightning-quick in tennis or cutting all-important seconds off your PB," she shares.

4. Increases fat oxidation

And finally, multiple studies have found coffee to increase fat oxidation. "By raising your core body temperature (thermogenesis), caffeine has been found to help you burn more calories as you exercise," she explains.

Keen to give it a go? 

The optimum time to drink coffee would be 30 to 60 minutes before you start your exercise, share the experts. "This allows time for the caffeine to take effect.

Do note, however - as with anything in life, you do need to be careful not to overdo it. "If you train in the evening, then caffeine can be over-stimulating and have a negative effect on your sleep and recovery," shares Cootes.

Try this: limit caffeine intake after 2pm or workout earlier if that is possible.

Struggling with your PCOS symptoms and keen to regulate your hormones? Writer Jennifer Medlicott shares how supplementing changed her cycle - and her life.

You'll likely have heard of polycystic ovary syndrome, commonly known as PCOS. The health condition affects one in ten women in the UK and, in its most basic form, means a woman has multiple cysts on one or both of her ovaries.

Not all PCOS sufferers will have ovarian cysts - some may receive a diagnosis based on menstrual cycle irregularity or imbalanced hormone levels - but all women with the condition will experience symptoms such as infertility, acne, excessive hair growth, weight gain and more.

While the exact cause of PCOS remains unknown, doctors do know that the problem is largely rooted in hormonal imbalances. These imbalances are responsible for higher levels of insulin and an increased production of or sensitivity to testosterone in the body, as well as the symptoms mentioned above.

Sadly, although PCOS is an undeniably common health condition, there's a distinct lack of treatment options. More funding for women with conditions like endometriosis and PCOS is currently being debated in parliament, but for now, most women are prescribed the contraceptive pill to treat their PCOS, despite many more holistic doctors arguing that this doesn't get to the root cause of the problem but cover it, comparing it to putting a plaster over a bullet hole.

That's where the Myo and D-Chiro supplement comes in: a new PCOS supplement promising to change the PCOS landscape entirely.

What is the Myo and D-Chiro PCOS supplement?

A product named after its ingredient composition, Myo and D-Chiro inositol (MI:DCI), is becoming increasingly known and popular amongst PCOS sufferers. Why? Well, they say its both effective in restoring ovulation amongst users while also promoting healthy hormone levels and increasing insulin sensitivity.

Supplementation is often a route women with PCOS turn to, given the lack of specialised treatment available for the condition. Supplements such as vitamin D, omega 3 and probiotics are thought to help with symptoms such as insulin sensitivity, inflammation and reducing testosterone levels.

So far, Myo and D-Chiro inositol appears to be working. What distinguishes this supplement from standalone Myo-inositol is its pairing of not just one, but two different inositols in the specific 40:1 ratio, explains doctor Amina Ahmed, founder of Skin Britannia. “This ratio is very important and the authors of several studies found that the 40:1 ratio was the best for PCOS therapy directed at restoring ovulation and normalising important parameters," she goes on.

Ahmed explains this is because it imitates the body’s naturally occurring ratio of these same two substances.

I tried Myo & D-Chiro Inositol: did it ease my PCOS symptoms? 

As someone with PCOS myself, I can understand why you might feel sceptical about new "miracle" supplements. I’ve suffered from the symptoms of PCOS since puberty, struggling particularly with an irregular cycle impacting my self-esteem.

As is often the case for women with PCOS, I struggled to receive a doctor's diagnosis and was prescribed the contraceptive pill, which resulted in an unprecedented impact on my mental health. Six months after coming off the pill, my period came to a crashing halt. Although I had always suffered from an irregular period, it would usually present itself around every four months, but an entire twelve months with no period was abnormal for my typical cycle.

By the eighth month of my period’s absence, I found my hair falling out at a distressing rate and in a desperate attempt to find a fix, I decided to invest in PCOS supplements, namely Myo and D-Chiro inositol. Due to the very limited supply at the time, it had to be shipped in from the US, which ended up becoming a costly and timely investment. When it finally arrived, I took it religiously in the months that followed.

Admittedly, it’s a supplement that needs a certain level of patience and dedication, as it requires at least three months of use before seeing any visible benefits, and in my case, even after three months I saw no change. However, I decided to hold out a little longer, and to my pleasant surprise almost exactly a year since my last period, it finally made a reappearance.

And I think it’s safe to say after nearly a year of taking PCOS supplements and seeing a regular cycle – the first regular cycle in my life, might I add – the supplement was the cause of its return.

So, what does a doctor think? 

As doctor Nitu Bajekal, co-author of Living PCOS Free explains, while this supplement could be the beginning of genuine change for PCOS sufferers, further research needs to be carried out.

While she recommends it to certain patients - the combination of the two supplements has shown to help improve “the metabolic profile of women with PCOS, also increasing SHBG [sex hormone-binding globulin] when supplementation lasted for at least 24 weeks” - she does stress that more research is important and that it's efficiacy may vary from person to person.

Both doctor Ahmed and doctor Bajekal confirmed they felt this supplement could offer more support to PCOS sufferers, although doctor Bajekal reinforced the necessity of “more standardised high quality research."

Keen to try? Myo and D-Chiro inositol is available in most major health stores and retailers, including Amazon. Do make sure to inform your GP or doctor before beginning any new supplement.

Words by Jennifer Medlicott

So, you're keen to invest in some probiotics for women but need some guidance. They're a bit of a buzz-term in the health and wellness world RN, but it can be hard to know which brands are actually worth your investment.

Studies published in the BMJ of Nutrition, Prevention & Health and Neurosci Biobehav Rev suggest that probiotics could help with digestive issues, like IBS, but mental conditions, like depression and anxiety, too. While further research is needed, the gut-brain axis is being explored more and more and, generally speaking, is now widely accepted as being far more important than originally thought.

Expert-approved supplements are a great place to start when it comes to your intake, and targeted supplements for winter, menopause supplements, and magnesium supplements can make a real difference to specific symptoms. The beauty of probiotics is that they're a brilliant all-rounder for holistic wellness.

Here, Holly Zoccolan, nutritional health coach and founder of The Heath Zoc, shares her honest take on which eight probiotics for women she'd actually recommend (and spends money on herself).

Plus, we break down what probiotics are, how they work, and the science behind how probiotics work to improve your gut health.

Probiotics for women: your guide

What is a probiotic?

According to the health coach, probiotics are live strains of bacteria which support the absorption of nutrients in the body and help to fight off infections.

In supplement form, they contain the probiotics which help to keep our GI tract healthy and improve our health - in other words, helping to keep the body in balance, shares Zoccolan.

The NHS website agrees, defining probiotics as "live bacteria and yeasts promoted as having various health benefits. They're usually added to yoghurts or taken as food supplements, and are often described as "good" or "friendly" bacteria."

How do probiotics work?

Simply enough, probiotic supplements contain the good strains of bacteria. This increases your absorption of nutrients and, in turn, enhances your immune system, explains Zoccolan.

benefits of probiotics

Whether you're on the hunt for probiotics to help with gut health, vaginal health or fat loss, there's a supplement for all needs.

Essentially, probiotics are a bit of an all rounder, and promise to help with the following:

• Can improve your digestive health
• Can help with conditions like IBS and stop unwanted side effects, like diarrhoea
• Can keep your heart healthy
• Can help with eczema and allergies
• Can improve mental health
• Can improve your immune health.

What's the difference between a probiotic and a prebiotic? 

Good question, and one that causes quite common confusion. In short, probiotics are the living strains of 'good' bacteria that live in your digestive system or gut. By taking probiotic supplements, you can up your levels of healthy gut bacteria and, in turn, enjoy the benefits of improved digestion and more.

Prebiotics, on the other hand, are what your probiotic gut bacteria feed on, and a type of plant fibre that makes sure your pre-existing gut flora stays healthy.

Should I start taking probiotic supplements? 

It's totally up to you. FYI, you can get probiotics from your food, so if you eat a varied enough diet - and make sure to include probiotic foods, like the below - there may be no need to supplement.

The best probiotic foods, according to Zoccolan, are as follows:

• Yoghurt
• Sourdough bread
• Kimchi
• Miso
• Cottage cheese

However, Zoccolan points out that people are increasingly not eating a varied enough diet, so supplementation may be necessary. "The majority of our diets contain more processed and less natural foods, so probiotics could be of benefit to most," she shares.

Note here: probiotics can also be particularly beneficial to those who have been on antibiotic medications for extended periods of time. "Taking probiotics after antibiotics helps to repopulate the good gut bacteria which was destroyed by the antibiotics and bring your body back in balance," the health coach explains.

Best probiotics for women

I'm a big fan of Symprove. I love the ease with which I can incorporate it into my daily routine and the feeling of boosting my gut bacteria with ten billion live cultures every morning. Since taking it, my bloating has improved - I can't remember the last time I got a painful bloat, which I was prone to. Not to mention the fact that my bowel movements are regular. Probably TMI, but a great sign, as someone who's health-conscious, that things are working as they should be down there.

TERRANOVA is another brand Zoccolan recommends - and it comes with rave reviews too. Take 1-2 capsules daily depending on the size of your meals and expect improved digestion amongst other benefits. "These work brilliantly, digestive issues run in my family and I would feel bloated, tired and awful after a meal. Taking one of these before starting a meal has stopped all the symptoms, every single one," says one reviewer.

This formula contains twelve strains and multiple classes of scientifically blended, live, fermented bacteria. It's formulated for sensitive stomachs to help to restore the normal function of your gut, and reviewers note the difference it has made. "I have been using Naked Biotics for years and love the effect that it has on my body. I take 30mls daily first thing in the morning and feel that it really does support my gut health and microbiome. I feel more energised and have no digestive issues when I’m taking it daily," shares one.

Formulated with a blend of inulin derived from artichoke tuber and a live bacteria complex which delivers five billion potent Bacillus Coagulans spores per capsule, The Nue Co.'s capsules support daily wellbeing. They are on the expensive side for 30 servings (2/day), but users report that they make a huge difference to both gut and skin health.

Users note how effective these probiotics are, helping with both bloating and digestion without any side effects. It's shelf-stable so you don’t need to refrigerate it, making it a great option for travel. Plus, it's made with Bifidobacterium longum, Bifidobacterium lactis, and Lactobacillus rhamnosus for optimal digestion.

This formula contains friendly bacteria strains especially found in the vaginal and urinary tracts, scientifically proven to reach the intimate area and to complement the vaginal flora. It's safe for all women to take, and more convenient than creams or pessaries for daily use. Backed by over 30 years of research, it's a commonly expert-recommended brand too.

These daily capsules by Innermost contain probiotics and prebiotics to encourage the growth of good gut bacteria, with digestive enzymes and ginger to improve digestion and reduce bloating too. Take one a day and expect a healthy gut microbiome over time. Customers note a very quick improvement in their bloating after taking these regularly.

The supplements market is booming, with doctors, celebrities and health influencers alike professing the benefits.

But with endless tablets, tinctures and gummy pills to choose from and vast amounts of information to wade through, it can be an overwhelming health trend to get into.

What supplements should you go for? What benefits will you see? When will you start to see results? And what should your quantities be? The questions are endless and it’s enough to make anyone run for the hills.

Luckily, health addict Octavia Coates has done the hard work for you, choosing to experiment with supplements over lockdown and test whether they are worth the hype.

Spoiler alert - she has come out a dedicated supplement follower and after taking in her glowy skin, we get it.

While most of us have exited the year-long lockdown pale, blotchy and a few stone heavier, Octavia has noticeably had a glow up - something she credits to supplements.

Luckily for us all, she documented her experience. Here is her supplement journey…

Octavia’s supplement journey:

I spent the year previous to lockdown learning all about beauty supplements for my work. The more I learnt, the more convincing it became that the only real way to improve my skin and replenish the areas that were quickly ageing, was to start from within.

As lockdown hit and the world went into hibernation, my first reaction was pretty standard - panic, shock and to comfort eat and drink through the sheer boredom.

My skin was puffy, blotchy and the lines under my eyes were becoming deeper. I was convinced that this was due to my Botox wearing off. It probably was. My nails were flaky, and my skin was so dry that it really exaggerated the pores on my chin and nose. I looked awful and extremely tired - and that was just on my face.

I decided to embark on a few projects to keep myself on the straight and narrow, off the booze and out of the biscuit tin. One was to renovate a custom-made camper van as a project, and the second was to put myself on a serious trial of supplements with key ingredients backed by science that I could test to improve my skin and complexion.

As we age, the production of collagen and hyaluronic acid slows down and our elastin fibres break up. This results in the top surface of the skin becoming lined, wrinkled, dull and uneven. It is the universal ageing process and I wanted to see if these made a difference in comparison to my super expensive topical skincare products that offered the same ingredients. I also wanted to see how they might affect my whole body, not just my face.

I took detailed notes of the state of my skin, on my face and body, and started the trial taking the daily recommended doses of Hyaluronic Acid, Collagen, Vitamin C and Astaxanthin religiously. It took a few weeks to get into the rhythm of remembering to take them - it wasn’t difficult, but to be honest everyone’s heads were all over the place back then.

My daily dosage:

Morning: Half a scoop of Aeterna Gold Collagen Powder (with Vitamin C) added to water 1 Aeterna Gold Astaxanthin Capsule 2 Aeterna Gold Hyaluronic Acid Capsules (with Vitamin C)

Lunch Time: 2 Aeterna Gold Beauty Capsules per day (Collagen and Vitamin C)

At Night: Half a scoop of Aeterna Gold Collagen powder (with Vitamin C) added to water

Shop Aeterna Gold supplements:

The process and results:

Month one: The first two months were pretty unremarkable. I couldn’t really see any difference at all in any area. I can imagine that this is when people give up and make the assumption that they don’t work.

Month three: By the third month I suddenly noticed that my nails were whiter and much, much stronger. I looked at my feet and they mirrored the freshness of my new French tipped talons.

Month four: During month four, I noticed a change in my skin tone. Gone was the blotchy pasty Octavia, and instead I looked glowy and my facial colouring was much more even. Stripping off for a full body assessment, I noticed that my legs looked like I had used a slightly tinted body cream too. Then came the improvement in my dry skin. I noticed that my heels, elbows, and the backs of my arm that usually feel a little rough, were super smooth. Even the post shaving rash I usually get for a few hours on my privates stopped coming up by month four. No redness whatsoever.

Month six: It wasn’t until month six that I could suddenly see a difference in my face in terms of hydration and volume. Suddenly, my skin felt so much smoother and my eyeballs looked moist. (If you know, you know). The dark circles around my eyes were gone and the fine lines around my deeper crow’s feet, much less. (Bearing in mind I was now almost a whole year with no aesthetics at all). I’ve also noticed that my face has subtly become a little plumper and helped to lift my jawline, creating a more even profile. I really do feel my face has softened.

Month nine: Nine months in, there have been areas of improvement that came as a complete surprise. I have found that some of my most prominent scars (my left wrist and top of my hand is covered with so many oven and ironing accident marks), have reduced drastically and the discolouration on my legs I had from scars and old wounds, have gone. Plus, my roots are now barely noticeable. By the time we came out of the first lockdown, my locks were super grey and I was going through a weekly root touch up to mask it, but as I write this in March 2021, having not been to the hairdresser since August, I can hand on heart say, my roots are barely noticeable. There has also been a noticeable difference in terms of facial hair. I used to get the odd whisker, and since my supplement journey, I haven’t had one for over 6 months.

I questioned Aesthetic expert Dr Johanna Ward after this revelation and she explained, ‘As your body adapts to the youthful supplements, it starts to balance out in terms of these little ageing issues too’.

NB: The first 2 months I admit I was drinking a little too much white wine, coffee and eating a little too much sugar. So I did start with the worst skin I have had for a while.

I improved my diet to support the process so that the supplements would perform and have a chance to work their magic to: • 2 cups of coffee a day • A few glasses of wine at the weekend only • Upping my water intake • Cutting out sugar where I could • Eating a balanced diet with added fatty acids.

The verdict:

I am now totally obsessed with supplements. They act in the same way to your topical skincare that your primer does for your make up. I honestly believe that if you keep them up, your skin will look the best it can be and help to replenish itself. I definitely won’t be stopping my journey any time soon.

Visit the Higher Nature website for more information on Aeterna Gold supplements.

Although you might have created your perfect skincare routine, according to experts, one of the most important things when it comes to a glowing complexion is what you eat and drink.

There are a whole host of ingredients that can optimise your skin health, but sometimes it can be hard to know how to include these in your daily meals - which is where skin supplements come in.

These clever food supplements have been created to help provide some of the nutrients that your skin needs to look it's best in a quick, simple and easy way.

Want to know more, and read an expert take on whether skin supplements actually work? We've asked a range of experts to share their thoughts - and they've even recommended some of their favourite brands. Keep on scrolling for your need-to-knows.

What are skin supplements? 

First things first, what actually are skin supplements? As described by Georgie Cleeve, founder of Oskia Skincare, "Skin supplements are a range of food supplements that are designed to support skin health or target skin concerns."

They can come in all different forms - from tablets to powders - with different supplements designed to tackle different skin concerns.

"They contain a variety of vitamins and minerals to support skin health," adds consultant dermatologist and author of Skin Food, Dr Thivi Maruthappu.

Why do we need skin supplements?

Although you don't need skin supplements, as explained by Dr Maruthappu, "they can be a helpful addition if for any reason you aren’t able to meet your nutritional needs through food."

Dr Howard Murad, a world-renowned, board-certified dermatologist, says that supplements can help to top you up with the essential vitamins and minerals your body needs. 

"Diet has a huge impact on skin because topical products address only 20% of your skin on the surface," explains Dr Murad. "The other 80% of your skin is affected by what you eat and drink, including dietary skin supplements."

That being said, supplements should never be a substitute for eating a healthy diet. Instead, Lorraine Perretta, head of nutrition at Advanced Nutrition Programme, stresses that these supplements should work in synergy with your diet.

It's also worth noting that skin supplements won't "cure" any of your skin issues—in the same way diet alone can't. Dr Maruthappu utilises a four-step approach to treating skin concerns, through topical skincare, diet, mindfulness and medical treatments. With this in mind, it's important to remember that no skin supplement on its own will treat a skin condition.

Do skin supplements really work?

Although these supplements sound like a great addition to your daily routine, do they really work?

This is a question that divides experts far and wide. Many experts argue that the majority of skin supplements aren't formulated in a way for the digestive system to fully absorb them (however, it's worth noting that many are extremely well formulated and can survive the digestive process). It's also widely regarded that you will only see results from skin supplements if your diet is deficient in any of the key ingredients.

"Skin supplements do work, but don’t expect visual miracles if your skin is in good condition already," says Cleeve. "In this case they are great as a method of 'keeping' your skin in good condition as you grow older, but their magic is really visible when you have specific skin concerns."

Which supplements are best for specific skin concerns?

No matter whether you are worried about acne, fine lines or pigmentation, there is a skin supplement out there for you. We've listed the key ingredients to look out for below, alongside lots of information on how they can help. We've even asked the experts for their top recommendations, so you know you're in good hands. Just keep on scrolling...

Vitamin C

It's no secret that we love using vitamin C serums on our skin, so why not take a vitamin C supplement, too? According to Dr Maruthappu, "Vitamin C acts as a powerful antioxidant, that aids healing (for things such as acne scars) and helps tackle ageing." 

Dr Ahmed El Muntasar, GP and award-winning aesthetician, says that when it comes to choosing a supplement, sometimes it's best to keep it simple. "When it comes to vitamin C, I like really simple ones that you can get from Holland and Barrett. Advanced Nutrition supplements are also great as they have a selection to take each day to get the right amount of everything."

Vitamin A

Perretta says that vitamin A is a key ingredient for skin health. If you've read our guide to retinol, then you'll know that this is form of vitamin A, so it's great for applying directly to the skin, but it's worth looking for it in supplements as well to support your skin's health from the inside out. A word of warning though, make sure you're not taking too much vitamin A and applying it to your skin at the same time—it could leave your skin irriated.

Collagen

"As you get older, the body starts to slow down and doesn't make collagen and elastin as efficiently as it once did," says Perretta. "Fine lines can become more apparent and the damage from free radicals can result in pigmentation."

If you want to help tackle fine lines and pigmentation, try introducing a collagen supplement into your routine. Team Marie Claire UK are big fans of the below Gold Collagen drinks, which can be consumed as is, with water or even popped in a smoothie. The issue with collagen supplements is that they're not easily absorbed during digestion, however Gold Collagen Pure uses expertly formulated marine collagen that ensures maximum absorption—and compared to some other formulas out there, it tastes pretty good. Plus, right now the brand is running a partnership with Mary's Meals to form their 'Make Every Sip Count' campaign. When you subscribe to a Gold Collagen programme, for every bottle you drink the brand will provide a nourishing school meal to a child in need in Malawi, Zambia or Kenya.

Vitamin D

Dr Stefanie Williams, dermatologist and medical director of Eudelo, says that vitamin D is not only important for skin health, but general health too. "I recommend wearing SPF daily, and if you want to keep your skin healthy, sun avoidance is important too. However, many if us are deficient in vitamin D and these factors do not help, as the sun stimulates our skin to synthesise vitamin D naturally. 

"The good news is that a simple over-the-counter vitamin D3 supplement can help remedy any deficiency, so you don't have to compromise on sun protection. My favourite brand of supplements is called Evernutri. The quality is very high, and they also have amazing ingredient blends such as the Evernutri Cytocalm, which I recommend to patients with micro-inflammation in the skin such as rosacea."

Beauty writer, Grace Lindsay, also likes Purolabs vitamins, and they have a great vitamin D3 supplement.

Omega 3

"Omega 3 is an essential fatty acid which helps to dampen unwanted inflammation," says Dr Maruthappu. "In the skin it is needed to form the skin barrier, without it skin can feel dry and rough." 

We love HUM Nutrition supplements, and they have a great Omega 3 option.

Zinc

"Zinc also has anti-inflammatory properties," explains Dr Maruthappu. "It can help support the normal function of skin and hair, and it may even help some people with eczema and acne." 

Our beauty writer is a big fan of JSHealth supplements, and the below tablets contain zinc, vitamin C and calcium to help support the normal function of skin and digestion. What more could you want?

Promotional feature with Solgar®

Supporting our bodies from within...

With so many formulas, vitamins and ‘miracle’ remedies available these days, both online and over the counter, it’s hard to know which brand to trust when selecting the right supplements to complement your busy lifestyle.

Even if you are eating well, working out and living your best life, you may not be getting all the vitamins, minerals and nutrients you need, which is why we’re putting our confidence in the experts.

Since 1947 Solgar® has committed itself to using only the highest quality ingredients, innovation and research-backed advances when delivering premium supplements, all designed with optimum wellbeing in mind.

Plus, all Solgar® products meet the brand’s ‘Gold Standard’™ mark of excellence, and with more than 350 products available, including vegetarian, vegan, gluten, dairy and wheat-free alternatives, along with Kosher and Halal certified options, you can rest assured there’s a product to suit your specific needs.

So whether you’re rocking a high-pressure career, a hectic exercise regime or simply getting through the week without feeling fried by Friday (amen), these three Solgar® supplements are the ones to choose if you want to support those daily wellness vibes.

To support: your fitness routine

Rich in phytonutrients, antioxidants, vitamins and amino acid chelated minerals for optimal absorption, Omnium® is an award-winning multivitamin and mineral formula which is a must for popping in your gym bag. Perfect for athletes, exercise enthusiasts and health-savvy individuals, this complex is rich in Vitamin C and B Vitamins offers multiple benefits such as energy production¹, antioxidant protection² and the reduction of tiredness and fatigue³.

To support: your busy 9 to 5

Sourced from deep sea, cold-water fish, this advanced Triple Strength Omega-3 formula contains Solgar®’s highest concentration of Omega-3, which is great for keeping your brain⁴ and heart⁵ in tip-top shape. An effective multi-tasker, this supplement will help you enjoy your daily rhythm.

To unlock

Turmeric is popping up everywhere these days, but Solgar® has gone one step further with this premium supplement. Unlocking the power of curcumin – the principal curcuminoid of turmeric — Full Spectrum Curcumin harnesses a form that boasts 185x greater bioavailability than standard turmeric, meaning better and faster daily absorption, so you feel the benefits faster.

Used alongside a varied balanced diet and healthy lifestyle, these three supplements are the dream trio you need to meet life head on.

Food supplements should not be used instead of a varied balanced diet and a healthy lifestyle.

Ref:

1. Thiamine, Riboflavin and Vitamin B12 contribute to normal energy-yielding metabolism.

2. Copper, Vitamin C & E and Selenium contributes to the protection of cells from oxidative stress.

3. Riboflavin, Vitamin B12 & C contribute to the reduction of tiredness and fatigue.

4. DHA contributes to maintenance of normal brain function with a daily intake of 250mg.

5. EPA and DHA contribute to the normal function of the heart with a daily intake of 250mg.

Solgar® is a registered trademark.

Ester-C® is a trademark of The Ester-C Company.

Promotional feature with Solgar®

Unlock the power of nature from within...

With Christmas just around the corner, we’re all hoping (crossed fingers) that our immune system is ready for the busy month ahead.

With cold weather, sardine-style commutes, packed social calendars and stuffy post-work gym sessions, it’s all too easy to neglect our body’s demands, which is why we’re putting our trust in one premium supplement brand to help support boost our natural defences during this busy festive period.

Solgar® uses the latest advances in science and nutrition to develop some of the highest quality food supplements on the market. Since 1947 it has maintained its commitment to using only the best ingredients to create expertly designed, advanced formulas that help support general wellbeing, especially in winter we need that extra bit of TLC.

All its supplements meet the brand’s ‘Gold Standard’ mark of excellence, and with more than 350 products available, including vegetarian, vegan, gluten, dairy and wheat-free alternatives, along with Kosher and Halal certified options, you can rest assured there’s a product to suit your specific needs.

Already feel like winter is taking its toll? Here are the four Solgar® supplements we’re counting on to help get us through the dreaded sniffly season…

For: festive-fried immune systems

Helping to support a healthy immune system, the unique combination of ingredients found in Solgar®’s Beta Glucan and Elderberry Immune Complex — including Ester-C®, Vitamin D3 and Copper — is perfect for taking when the body is at its most susceptible to illness¹. It also contains Elderberry Concentrate which is the equivalent of 4132 mg of elderberry fruit.

For: 7am HIIT class

Rich in phytonutrients, antioxidants, vitamins and amino acid chelated minerals for optimal absorption, Omnium® is an award-winning multivitamin and mineral formula which is a must for health-savvy individuals. Perfect for popping into your gym bag, this complex and nutrient rich supplement offers multiple benefits such as energy production², antioxidant protection³ and the reduction of tiredness and fatigue⁴.

For: post-Christmas party blues

Sourced from deep sea, cold-water fish, this advanced Triple Strength Omega-3 formula contains Solgar®’s highest concentration of Omega-3, which is great for keeping the brain⁵ and heart⁶ in tip-top shape.

And finally, unlock the power of Curcumin

Full Spectrum Curcumin harnesses a form that boasts 185x greater bioavailability than standard turmeric, meaning better and faster daily absorption.

Used alongside a balanced and healthy lifestyle, these supplements will help you meet the cold weather (and the Christmas madness) head on!

Ref: 1. Vitamins C and D, and Zinc and Copper contribute to the normal function of the immune system.

2. Thiamine, Riboflavin and Vitamin B12 contribute to normal energy-yielding metabolism.

3. Copper, Vitamin C & E and Selenium contributes to the protection of cells from oxidative stress.

4. Riboflavin, Vitamin B12 & C contribute to the reduction of tiredness and fatigue.

5. DHA contributes to maintenance of normal brain function with a daily intake of 250mg.

6. EPA and DHA contribute to the normal function of the heart

Solgar® is a registered trademark.

Ester-C® is a trademark of The Ester-C Company.

Pop one of these pills or add a spoonful of powder to your morning smoothie for beauty that starts from the inside out...

In our never ending quest to get (and keep) clear skin, we've tried almost everything. We've slathered ourselves in creams and lotions, tried the latest anti-blemish treatments and eliminated so many 'bad' foods from our diets (farewell skittles) that we're living off vegetables, fruits and whole grains. And while we're feeling better for it, there's something still missing.

Enter the latest beauty supplements. These blends of essential vitamins and minerals not only combat skincare issues from the inside out, they make the daily grind to get everything your body needs, easier.

Take Alchemy's Organic Super Blends Beauty Elixir, £40, for example. This delicious blend of vegan plant protein and super nutrients is designed to nurture your skin, hair and nails by combining some of the world’s most antioxidant rich super berries and leaves, to help protect our skin from free radical damage. Just 2 heaped teaspoons added to water, or mixed in your smoothie, gives you a hit of goji, acai and camu camu (rich sources of vitamin C, essential for healthy collagen production), pea protein and wheatgrass (to help repair and promote growth) and a rich source of plant protein, vitamin C, beta carotene, vitamin E and iron. If you prefer tablets to powder, try Merumaya's Skin Brilliance Supplements, £34.50, or Oskia's Pure MSM Supplement, £29.50. Specifically formulated to boost collagen & keratin production while nutritionally supporting the condition of skin, hair and nails, it's also a fabulous anti-inflammatory and helps detox the skin cells.

Another great supplement is new kid on the block, Kiki Health. They're no frills approach to giving your body what it needs is exactly what makes it the favourite supplement of models worldwide. They're Organic Baobab Powder, £9.99, is known for its ability to enhance your energy and memory, as well as support your immune system, to help fight off bacteria.

If it's fine lines and wrinkles you're worried about, add Gold Collagen, £39.99 to your daily diet. It's unique formula contains hydrolysed collagen and hyaluronic acid to promote collagen production and skin hydration, plus a potent blend of antioxidants, including resveratrol, acai berry and coenzyme Q10, which helps protect against free radical damage. Similarly, The Organic Pharmacy's Skin Radiance, £45, highly nutritious formula is aimed at protecting and nourishing the skin and helping to promote the formation of collagen within the skin and promote tissue repair.

And if you're after an all over glow, get your hands on Pukka Glow, £16.96. This broad-spectrum formula helps bring radiance and contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness.

Bottoms up...