Roast the perfect Christmas turkey with tips for how to baste the meat in the traditional way and advice on brining it to keep the meat moist
Ensure your Christmas Day feast is a hit with our expert guide to turkey basting. Learn how to baste a turkey, plus three easy shortcuts that will save time on the big day. Check out the foolproof turkey guide to answer all your cooking queries and plan the ultimate roast with our best ever turkey recipes. For more inspiration, see our turkey crown recipes and how to use leftover turkey. Discover even more ideas with our favourite Christmas dinner recipes, and answer all your festive queries with the help of our Christmas kitchen. What does it mean to baste a turkey? Basting means spooning, squirting or brushing the juices that are in the roasting tin back over the meat as it cooks, or laying something over it that will release fat as it cooks. A self-basting turkey (that you see in supermarkets) will have been injected with a salt and flavour solution, so the meat will be much wetter as it cooks, but won’t necessarily be more flavoursome. What does basting do? Older recipes often advise basting a turkey regularly to keep the meat moist. Actually, basting so much is not guaranteed to stop your turkey drying out, especially if you leave the meat in the oven too long. (It's important to follow pack instructions and calculate the right cooking time.) Also, any flavour from butter, bacon rashers or herbs will remain on the skin rather than permeate the meat, which is fine if you have a flavourful stuffing, but water content in the bacon or butter means the skin won't crisp up. Turkeys that have been basted too often usually end up with a slightly streaky-looking, soft skin. How do I ensure a juicy turkey with crisp skin? You should dry-brine it, which essentially means salting it heavily and leaving the salt to do its work overnight. The salt will draw the moisture out of the turkey to then be reabsorbed, taking some salt flavour with it. It will also dry out the skin, which helps it crisp up in the oven. Secondly, you can cook the crown and legs separately so that each cut is properly cooked through in the way that most suits it. Try this brined roast turkey & crown confit legs for turkey perfection. See more details in our turkey brining guide. How to baste a turkey Use a turkey baster (a long tube with a suction bulb on the end) that is long enough to reach safely into the hot roasting tin and suck out any juices from it. If you don't have one already, you could also invest in a long-handled spoon to do the same job (look in catering supply shops for cheaper versions) that you’ll find much more useful year-round. You can also baste by laying strips of bacon or pancetta – or a piece of muslin dipped in butter – across the breast of your turkey while it roasts. But, do take these off for the last part of the cooking in order to brown the skin. Pushing a flavoured butter under the skin before you roast the turkey is also a popular technique. Bear in mind, though, that butter contains water, so if you do want crispier skin, you must use clarified butter. 3 easy ways to baste a turkey 1. Bacon baste Finely chop 6 rashers of smoked streaky bacon or pancetta and fry in a dry pan from cold until they release their oil and crisp up. Cool and put in a food processor with 140g softened butter and 1 tbsp maple syrup. Shape the butter into a log and chill. Push slices under the turkey skin before roasting. Also, discover our how to cook bacon guide. 2. Lemon & herb baste Mix 100g softened butter with the grated zest of 1 lemon, 1 tbsp chopped thyme, 2 tbsp chopped parsley and 1 finely chopped garlic clove. Loosen the skin on the turkey breast with your fingers and push the butter under, covering the breast. 3. Red wine baste Line a roasting tin with a large sheet of foil and put the turkey on top. Smear 85g butter over the breast and grate over ½ nutmeg, then season well. Cover the breast with 10 rashers of streaky bacon, then pour over 1 glass red wine. Bring the sides of the foil up to make a parcel. Enjoyed this? Discover more ways with turkey How to prepare and carve a turkey The foolproof turkey guide How to make the ultimate turkey Turkey recipe collection Have you tried dry brining a turkey? Leave a comment below.
10 reasons to buy Good Food's jam-packed Christmas magazine
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In this month's issue "Christmas is always a season of sparkle, but at Good Food we’ve taken that literally. Our theme for this bumper issue is The Stars of Christmas — from dazzling star-shaped bakes to recipes that deserve star billing. You’ll find inspiration that glitters, glows and tastes glorious. Juliet Sear sets the tone with our spectacular gingerbread house cover star – a magical centrepiece hiding spiced chocolate layers. Our Stars of the Show line-up puts a fresh spin on the Big Day feast, whether it’s a roast turkey with the crispiest ever skin, a honey-glazed, pepper-crusted ham, or golden butternut filo spiral pie that’ll win over vegans and meat-eaters alike. Round off that special meal with a dazzling dessert; a pear trifle with a crunchy florentine twist or a malted chocolate yule log with white chocolate stars. If you’re hosting, we want to help you shine. It is, after all, the people who light up Christmas, creating bright moments that stay with us. Whether you’re starting new traditions, reviving old ones, or simply want to make magical memories, let this issue be your guiding star." Keith Kendrick, group magazines editor Get the Christmas magazine now: Order a copy online from Mags Direct Download a digital version of our Christmas magazine 10 reasons to buy our Christmas issue 1. FREE GF recipe and Good Health Calendar 2026 Get your *free* 2026 Good Health calendar complete with a nourishing recipe for each month to keep you inspired all year long. 2. Everything for the Big Day From our best ever lemon & herb roast turkey crown to a duck wellington and a vegan butternut squash showstopper, discover our favourite centrepieces to make your Christmas dinner a success. 3. Showstopping desserts It’s not Christmas without an indulgent dessert or two to round off proceedings! Make a poached pear trifle with florentine crunch, malted chocolate yule log or a rich Christmas fruitcake with prune and armagnac. 4. Seasonal seafood special Make a festive seafood feast with our fresh ideas for Christmas, from potted shrimp & crab crumpets to a coconut seafood curry and sharing-style Bloody Mary prawns. 5. Taste Awards winners Discover the winners of our supermarket Christmas Taste Awards – from starters and canapés to the main event, mince pies, biscuits and more. 6. Edible Christmas gifts Show you care with these budget-friendly, homemade gifts. Dubai chocolate dates, Christmas tree cakes and gingerbread granola are sure to keep everyone’s sweet tooth satisfied. 7. Rick Stein's celebration dinner The celebrated restaurateur and chef shares his favourite memories and stories for the festive season, including a recipe for pheasant breasts with Islay malt & celeriac. 8. Entertaining guests ideas You can’t beat a molten cheese, so we’ve pulled out all the stops with three stunning sharing dishes to get your festive party started. 9. Christmas gift guide Impress the foodie in your life with our top picks for seasonal gifting. From starry tumblers to a pickling starter pack, the ultimate Christmas hamper and more treats, discover our top presents across food, drink, kitchen and homeware this festive season. 10. Best Christmas markets Get into the Christmas spirit with a visit to one of these festive markets in Cardiff, Birmingham and Bath - or further afield in Brussels, Cologne and Amsterdam. Get the Christmas magazine now: Order a copy online from Mags Direct Download a digital version of our magazine Check out all our great food Christmas magazines for more festive inspiration: olive's new-look Christmas magazine Easy Cook Christmas magazine Vegetarian Christmas magazine Air Fryer Christmas magazine Download our app Become a confident cook with a range of meal plans, exclusive recipes, tutorials and celebrity chef takeovers. To download the app, search for Good Food on your app store and download your ad-free cooking companion today. Try for free Good Food Podcast Our team shares tips, techniques and recipes in our lively podcast. New series available now. Listen now Subscribe to Easy Cook Looking for fuss-free, flavour-packed meals that fit into your busy life? Easy Cook is the UK’s best-value food magazine, packed with 100+ recipes every issue – from speedy midweek suppers and budget-friendly family favourites to brilliant bakes and fresh seasonal ideas. Right now, you can enjoy a whole year of Easy Cook for only £5 for 5 months– that’s just £1 an issue, saving you 80% on the shop price. Whether you’re cooking for one, feeding the family, or just after new inspiration in the kitchen, Easy Cook makes meal planning simpler, smarter and more delicious. Subscribe today and start cooking with confidence – all year long!
The best electrolytes 2025 – tried and tested
Struggling with poor sleep, fatigue or headaches? You may be dehydrated and low in electrolytes. Read our guide to the best electrolytes as well as information on when to take them, the best forms, and more
If you're not sleeping well, feeling tired or even experiencing headaches you may be dehydrated and lacking in key minerals, known as electrolytes. Among these are sodium, potassium, magnesium and calcium, which conduct electricity when dissolved in fluids, making them essential for regulating chemical reactions in the body so our nerves and muscles can function properly. Electrolytes also maintain our fluid balance, help the heart to work and regulate our blood pressure. Read more about what electrolytes do and how to replenish them. Best electrolytes at a glance Best electrolyte powder Best electrolytes for on the go: FreeSoul Hydrate, £29.99 Best travel-friendly electrolytes: VitHit Hydration Station, £17.50 Best electrolytes for targeted hydration: Zooki Hydration+ range, from £12.99 Best fruit-flavoured electrolytes: Punchy Daily Hydration reset – Citrus, £15 Best electrolytes to start the day: Ancient + Brave True Hydration, from £19.20 Best electrolytes for balance: Humantra Himalayan Lime, from £23.80 Best plant-based electrolyte: Veloforte Mixed Electrolyte Powders, £18.90 Best easy-to-drink electrolytes: fourfive Hydro electrolytes, from £10 Best electrolytes for athletes: SiS Hydro+ electrolyte drink mix, from £8.99 Best electrolytes with added mushrooms: Spacegoods hydrodust, £34 Best electrolyte tablets Best berry-flavoured electrolytes: Healthspan Elite Activ Hydrate – Berry, £15.99 Best all-rounder electrolytes: Phizz Daily 3-in-1, £19.99 Best electrolytes for value for money: SiS Hydro tablets, from £8 Best electrolytes for interesting flavours: Hiro Hydration, £24 Jump to section: Best electrolyte supplements to buy in 2025 What are electrolytes? When should you take electrolytes? What is the best form of electrolytes? How we tested electrolyte supplements Our key criteria were price (which we judged by the cost of a recommended daily dose), the percentage of nutrient reference value (where relevant) provided in the recommended dose of each product, and how the product format (powder, tablet, drink, chew etc) and form of minerals might affect the amounts absorbed by the body. Best electrolyte supplements to buy in 2025 Best electrolyte powder FreeSoul Hydrate Available from FreeSoul (£29.99), Amazon (£29.99) Best electrolytes for on the go Price per day: £1 Star rating: 5/5 Pleasantly citrussy with a lemony tang, testers noted these electrolytes are enjoyable to sip. The individual sachets are convenient for taking on the go, and all you need to do is add the powder to water and mix (though the single-use packaging may put off some people). It's vegan and free from added sugar, and the formula offers a blend of electrolytes and essential minerals, such as vitamin C and zinc. Available from: FreeSoul (£29.99) Amazon (£29.99) VitHit Hydration Station Available from VitHit (£17.50) Best travel-friendly electrolytes Price per day: £1.25 Star rating: 4.5/5 Offering a sweet, citrussy flavour with a slight sourness, these sachets are easy to prepare: simply pour into water and stir for a quick dissolve with no clumping. The convenient, travel-friendly packaging makes them ideal for slipping into your bag for a busy day out. The clean, vegan-friendly formula is free from artificial colours and provides a balanced mix of electrolytes, including calcium, magnesium and sodium, along with added B vitamins. With a mid-range price point and a natural taste profile, it’s a practical choice for daily hydration or post-exercise recovery. Available from: VitHit (£17.50) Zooki Hydration+ range Available from Zooki (£12.99) Best electrolytes for targeted hydration Price per day: £1.85 Star rating: 4.5/5 If you're not a fan of the salty electrolyte taste, you may want to consider this fruity option from Zooki. The exercise and recover flavour was standout, it's sweet with a big hit of sour, tangy cherry. Impressively, L-glutamine and vitamin C have been added to support energy levels and muscle recovery, as well as keeping you well hydrated. Testers noted that after taking a sachet, they recovered quickly after a long workout and the flavour was so pleasant, they would happily drink this again and again. Available in three other flavours: Pomegranate and lemon for skin radiance: £12.99 Peach for energy and focus: £12.99 Lemon and ginger for liver health: £12.99 Available from: Zooki (£12.99) Punchy Daily Hydration reset - Citrus Available from Amazon (£11.99), Punchy (£15) Best grapefruit flavoured electrolytes Price per day: £1.50 Star rating: 4.5/5 With a pleasant grapefruit flavour, these sachets offer a refreshing change from the usual lemon-forward citrus options and are easy to drink regularly. Preparation is simple – just add the powder to water and it dissolves with no fuss. The compact sachets are highly convenient for use on the go. The formula provides a balanced mix of key electrolytes and minerals, including magnesium, potassium, chloride and calcium, with added zinc. Free from artificial colours and preservatives, it’s an appealing choice for daily hydration. Available from: Amazon (£11.99) Punchy (£15) Ancient + Brave True Hydration Available from Ancient + Brave (£32), Amazon (£32) Best electrolytes to start the day Price per day: £1.07 per day Star rating: 4/5 Providing a balanced mix of electrolytes, Ancient + Brave suggest this coconut water powder with inulin makes a rehydrating start to your day. Promoted for everyday use, our testers found the flavour subtle, with a salty undertone. A scoop is available (at an extra cost) which allows for more accurate dosing. Available from: Ancient + Brave (£32) Amazon (£32) Humantra Himalayan Lime Available from Humantra (£28), Amazon (£28) Best electrolytes for balance Price per serving: £1.40 Star rating: 4/5 A plant-based, electrolyte blend, that is naturally sweetened with stevia and provides all six essential electrolytes as well as additional nutrients for metabolism and immunity. The manufacturer claims this product is four times as hydrating as plain water. Our tester liked the flavour and smell, but felt the drink had a chalky residue. Available from: Humantra (£28) Amazon (£28) Veloforte mixed electrolyte powders Available from Amazon (pack of nine £19.80), Veloforte (pack of 12 £41) Best plant-based electrolytes Price per sachet: £2.06 Star rating: 4/5 Our tester rated this highly, although the powder and water needed to be shaken well. She found it provided a welcome boost of energy and hydration on her long runs without causing stomach issues. Made from freeze-dried fruit, the four flavours include an electrolytes only (‘Solo’), added carbs as cane sugar (‘Passo’ and ‘Vivo’), or added carbs and caffeine option (‘Attivo’). This was one of the pricier in our trial but also one of the most liked. Available from: Amazon (pack of nine £19.80) Veloforte (pack of 12 £41) fourfive hydro electrolytes Available from fourfive (from £10 for seven), Amazon (£33 for 30) Best easy-to-drink electrolytes Price per sachet: £1.40 Star rating: 4/5 fourfive HYDRO electrolytes are a convenient, vegan-friendly product, free from artificial sweeteners and low in calories. The powder dissolves easily in water, with each of the three formulas offering a pleasant, juice-like flavour and no salty aftertaste. The electrolytes provide a balanced mix of key electrolytes and added B and C vitamins. Packaging is practical and portable, and the product is Informed Sport tested, making it suitable for athletes. Available from: fourfive (from £10 for seven) Amazon (£33 for 30) SiS Hydro+ electrolyte drink mix Available from SiS (from £8.99) Best electrolytes for athletes Price per tablet: £1.20 Star rating: 4/5 A balanced mix of five key electrolytes with added vitamins to support energy levels and fight fatigue. This powdered product has been independently tested for banned substances making it a reliable choice for those involved in competitive sport. That said, our tester found the taste too salty. Available from: SiS (from £8.99) Spacegoods hydrodust Available from Amazon (£34), Spacegoods (£39) Best electrolytes with added mushrooms Price per serving: £1.20 Star rating: 3.5/5 With a strong, artificial – though not unpleasant – watermelon flavour, this vegan-friendly electrolyte powder is easy to prepare and suitable for post-workout hydration. It provides sodium, potassium, chloride and magnesium, using Himalayan pink salt and magnesium in bioavailable forms. The powder is free from added sugar and artificial ingredients, and comes with a 60-day money-back guarantee and helpful after-sales support. Available from: Amazon (£34) Spacegoods (£39) Best electrolyte tablets Healthspan Elite Activ Hydrate – Berry Available from Healthspan (£15.99) Best berry-flavoured electrolytes Price per tablet: 40p Star rating: 4.5/5 With a sweet berry flavour and a gentle fizz, these effervescent tablets take very little preparation and fit seamlessly into any daily routine. The packaging is practical, keeping the tablets fresh and easy to travel with. They're suitable for vegans and vegetarians, and each tablet provides a mix of essential electrolytes, though at relatively low levels, with sodium being the most prominent. Magnesium and calcium are present in less readily absorbed carbonate forms. Taking these is pleasant and convenient, particularly for those after a straightforward, budget-friendly hydration boost. Available from: Healthspan (£15.99) Phizz 3-in-1 Available from Phizz (£7.99), Amazon (£7.99) Best all-rounder electrolyte Price per tablet: 40p Star rating: 4/5 Phizz is a multivitamin and rehydration tablet in one, with an added caffeine (75mg) option also available. These tablets dissolve easily in water to create an electrolyte drink that provides a combination of glucose with four electrolytes – potassium, chloride, magnesium and sodium. In addition, each tab provides 18 essential micronutrients, including vitamin B12 making it a useful option for vegans. Our tester found the berry flavour an acquired taste, although it did dissolve more quickly than other products. Available from: Phizz (£7.99) Amazon (£7.99) SiS Hydro tablets with added B vitamins Available from SiS (£8) Best electrolytes for value for money Price per dose: 40p Star rating: 4/5 Convenient and inexpensive, these tablets were slow to dissolve but created a hydrating and energising electrolyte drink. Designed to provide sodium at a specific concentration (30mmol/L) for improved hydration, our tester enjoyed the gentle fizz and flavour of this product. Available from: SiS (£8) HIRO Hydration tablets Available from HIRO (£24) Best electrolytes for interesting flavours Price per dose: 80p Star rating: 4/5 These convenient tablets offer a pleasant, tea-like flavour without the typical salty taste of electrolytes. The ginger and lemongrass variety was especially well received. However, they dissolve slowly and contain sweeteners and additives like maltodextrin. While the mineral balance is decent, some product claims were inconsistent in terms of how much more hydrating than water they are. Still, they’re a solid option for those seeking an alternative to overly sweet or artificially flavoured hydration products. Watermelon and lemon and elderflower flavours are also available. Available from: Hiro (£24) What are electrolytes? The electrolytes our bodies rely on include sodium, potassium, chloride, bicarbonate, calcium, magnesium and phosphate. Of these, we can make bicarbonate ourselves and sodium chloride or table salt is quite easily obtained from the diet. The majority of us who eat a varied, balanced diet and don’t sweat too often, should get the other electrolytes we need from fruit, vegetables, nuts, dairy, high quality sources of protein and plain water. However, if you do fall into a category that may benefit from supplementation, look for a product that provides a balanced mix of these essential electrolytes, because electrolytes interact together. How much of these minerals you’ll need will depend on your specific circumstances. When should you take electrolytes? We lose electrolytes through body fluids such as sweat and urine, this means those who benefit from supplementation most, are likely to be endurance athletes and hard-hitting gym-goers as well as marathon runners, especially those who compete in hot, humid conditions. If you're a gym goer and not sure if this is you, the general rule is if your activity doesn’t involve much sweating or is less than an hour in duration, the electrolytes found in whole foods should be sufficient. If your activity lasts longer than an hour or is in extreme heat, an electrolyte product may be helpful. The other occasions when an otherwise healthy individual may benefit from supplementation, is after bouts of sickness and diarrhoea, and possibly after a heavy drinking session, because excess alcohol may lead to dehydration which can throw your electrolyte levels out of balance. Signs of dehydration include excessive thirst, dark-coloured urine, a need to urinate less frequently and skin that when pinched is slow to return to its normal position. Consuming too many electrolytes, just as too few, may lead to an imbalance and in severe cases cause symptoms like weakness, headache, tremor, cramping, confusion and a rapid heartbeat. If you do supplement always check pack instructions carefully and don’t take more than the recommended amounts. Only use electrolyte supplements when needed, such as after strenuous exercise, excessive sweating or illness. If you’re on prescribed medication, including diuretics, refer to your GP for guidance. What is the best form of electrolytes? Electrolyte powders, ready to go drinks, salt chews and dissolvable tablets are designed to restore the body’s levels of electrolytes and promote rehydration in an optimal way. The best product for you is the one that works well for your specific needs, preferences and lifestyle. Look for a product that provides a balanced mix of essential electrolytes along with carbs, like glucose, as this will help deliver water to the cells quicker. More electrolytes tried and tested Dr Vegan Hydrate+: 4/5, Dr Vegan (from £19.99) Rejuvenated H3O Hydration: 3.5/5, Rejuvenated (£27.50) Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best pre-workout supplements Best creatine supplements Best multivitamin Best running hydration vests Related content Electrolytes: what are they and do I need to replenish them? What to eat before cycling What to eat when running a marathon What to eat before your run What to eat during your run What to eat after your run Do supplements work? How to get the most out of supplements What supplements should I take? Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The best sleep supplements 2025 – tried and tested
Trouble dropping off? There are a host of tablets and tinctures out there that promise a better night, but which are worth trying? Our expert’s judgement is in
Over 5 million prescriptions for sleep medications were issued in England in the years 2022 to 2023, highlighting the widespread struggle with sleep. While such treatments offer short-term relief, many are exploring gentler alternatives, like herbal and nutritional supplements to support natural sleep. These supplements aim to ease tension, promote relaxation and align the body with its natural circadian rhythm. Unlike stronger sleeping pills, sleep supplements combine botanical extracts, amino acids and minerals for a milder approach to improving sleep quality. Common ingredients include valerian root, passion flower, chamomile and hops, which are known for their sedative and anxiety-reducing effects. Many formulations also feature magnesium for muscle relaxation, L-theanine to reduce stress, or tryptophan, which aids mood regulation and melatonin production for restful sleep. Most supplements work best when taken 30 minutes to an hour before bed. Available as capsules, powders or teas, these products offer a natural solution for restorative sleep, catering to those seeking an alternative to traditional medication. We reviewed a range of sleep supplements to help you find a product tailored to your needs. JUMP TO REVIEWS Best sleep supplements at a glance Best capsules Nutravita Natural Night Complex, £15.99 Paused Sleep Aid, £19.99 Verve Eclipse Duo, £50 OTO Night Time Complex, £39 Together Health Night Time, £14.99 Vitl Sweet Sleep, £10 Best tablets Healthspan NightTime 5-HTP, £22.99 Best gummies Nutrigums Night Time Gummies, £14.99 Best powders Ancient & Brave True Nightcap, £32 Jump to section: Best sleep supplements to buy in 2025 Which botanicals are good for sleep? What makes a good sleep supplement? How to make the most of a sleep supplement Who should take a sleep supplement? What we looked for in sleep supplements How we tested sleep supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, gummies, soluble offerings, liquids and sprays, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: which active ingredients are included and are they at effective amounts? Additives: does the supplement contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis? Best sleep supplements to buy in 2025 Best capsules Nutravita Natural Night Complex Available from Amazon (£15.99), Superdrug (£17.99) Price per dose: 16p Star rating: 5/5 These capsules contain a rounded mix of nutrients and botanicals such as magnesium, vitamin D3, B12, L-tryptophan, lemon balm and chamomile. The addition of biotin and B12 aims to further calm the nervous system and contribute to normal psychological function, making this a great one for all-round wellbeing. Four months' supply and just one flavourless capsule per day make this the best value for money, too. Available from: Amazon (£15.99) Superdrug (£17.99) Paused Sleep Aid Available from Paused (£19.99), Amazon (£19.99) Price per dose: 67p Star rating: 5/5 Paused Sleep Aid offers a straightforward, fuss-free approach to improving sleep. Each bottle contains 30 servings, with two neutral-tasting capsules to be taken an hour before bed. The formula is free from GMOs and gluten, suitable for vegetarians and vegans, and contains no unnecessary additives. Packaging is practical and convenient. It's basic and easy to incorporate into a nightly routine and offers good value for money. Available from: Paused (£19.99) Amazon (£19.99) Verve Eclipse Duo Available from Verve (£50) Price per dose: £1.66 Star rating: 4.5/5 This is a premium dual-capsule system designed for evening and bedtime. The capsules are neutral in flavour and relatively easy to incorporate into your nightly routine, however, if you're prone to forgetting to take supplements, then having to take two products at different times in the evening may prove inconvenient. The glass jars are attractive and practical, with refill pouches available for ongoing use. Each serving contains a blend of botanicals, amino acids, vitamins and minerals including Montmorency cherry, lemon balm, magnesium and reishi mushroom. The formulation is clean and all-natural, though not explicitly labelled vegan. Despite a higher price point compared to typical supplements, the convenient format and thoughtful formulation add to its appeal. Available from: Verve (£50) OTO Night Time Complex Available from OTO (£39) Price per dose: £1.30 Star rating: 4.5/5 OTO Night Time Complex offers a premium blend of ingredients including Montmorency cherry, reishi mushroom, chamomile, ashwagandha and lemon balm. The vegan capsules are free from additives and come in recyclable, luxe-looking packaging. Easy to take with a neutral flavour, this supplement is on the pricier side but justifies its cost with high-quality ingredients. Available from: OTO (£39) Together Health Night Time Available from Superdrug (£11.99), Bodykind (£14), Together Health (£14.99) Price per dose: 46p (for 2) Star rating: 4/5 This handy, plastic-free compostable pouch houses one month’s supply. The USP of this product, aside from the environmentally friendly packaging, is the unique blend of five forms of highly bioavailable natural marine magnesium and 100 per cent NRV of 5-HTP and natural hops to promote relaxation and sleep. It is recommended you take two capsules per day 30 minutes before bed, but this didn’t pose a problem as the tablets are average size and tasteless. Available from: Superdrug (£11.99) Bodykind (£14) Together Health (£14.99) Vitl Sweet Sleep Available from Amazon (£10), Holland & Barrett (£10), Vitl (£11.99) Price per dose: 40p Star rating: 4/5 An optimum serving of B6 and zinc, plus magnesium to support normal cognitive function, the onset of sleep and healthy melatonin levels. The capsules also contain lemon balm and sweet cherry to calm you as you drift off. Available from: Amazon (£10) Holland & Barrett (£10) Vitl (£11.99) Best tablets Healthspan Night Time 5-HTP Available from Pharmacy2U (£18.93), Healthspan (£22.99) Price per dose: 34p Star rating: 4.5/5 An optimum source of B vitamins B3, B6 and B12, all of which contribute to a calmer body and mind. It contains 100 per cent NRV of 5-HTP, an amino acid that is converted to melatonin and serotonin – both of which are brain chemicals that can influence mood and sleep. The 5-HTP is from Griffonia seed, one of the rare natural sources. Plus, it contains magnesium to support muscle and nerve function. Available from: Pharmacy2U (£18.93) Healthspan (£22.99) Best gummies Nutrigums Night Time Gummies Available from Nutrigums (£10.49), Amazon (£17.99) Price per dose: 25p Star rating: 3.5/5 If you’re not a fan of tablets or capsules, then these passion fruit-flavoured gummies could be a good option. They contain 60 per cent NRV of 5-HTP and a selection of herbal extracts from chamomile, lavender and lemon balm. Being a gummy, they are higher in sweeteners (the first ingredient is glucose syrup) than other supplements, and they have a distinctive smell that our taster found slightly off-putting. Available from: Nutrigums (£10.49) Amazon (£17.99) Best powders Ancient & Brave True Nightcap Available from The Natural Living Shop (£26), Ancient & Brave (£32), Healf (£32) Price per dose: £1 Star rating: 3.5/5 Another powder formulation, this time with a lemon and ginger flavour. The recommended amount is 6g, which is one rounded teaspoon, and again it required regular stirring to make sure the heavier parts didn’t sink to the bottom of the mug. The ginger flavour is strong and a little spicy. Available from: The Natural Living Shop (£26) Ancient & Brave (£32) Healf (£32) Amazon (£32) Which botanicals or minerals are good for sleep? When looking at sleep supplements there are a few key vitamins, minerals, herbs and other nutrients to look out for. Here we have compiled our shortlist: Magnesium Magnesium is an essential mineral involved in muscle relaxation and stress reduction. Some studies suggest that magnesium influences both sleep quality and quantity. It’s easy to get enough through diet, but if you are looking to supplement, the NRV is around 300mg, and look for magnesium glycinate which has been shown to be the best tolerated and most useful for insomnia. Vitamin D Growing evidence has demonstrated that vitamin D has a role in sleep regulation. Specifically, vitamin D deficiency can increase the risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and waking through the night. Are you getting enough vitamin D? If not, consider these supplements. Vitamin C Vitamin C may impact sleep. Some research has shown low levels of vitamin C corresponding with short sleep. Quite a few of the supplements we looked at contained vitamin C, most notably in the form of Montmorency and Acerola cherries, selected for their ability to aid sleep. L-Theanine A naturally occurring amino acid that occurs in the leaves of tea plants. A small body of research suggests that L-Theanine supplements can reduce stress and anxiety, boost relaxation, and improve sleep. Combining L-theanine with magnesium might enhance its benefits. Tryptophan Tryptophan is another amino acid. It is converted to 5-HTP and serotonin which can help with mood and help with better quality sleep. It’s not readily available as a supplement, but it can be found in foods such as turkey, eggs, cottage cheese and oats. 5-HTP 5-HTP is a compound made in the body from tryptophan and is used to make serotonin. Serotonin is a critical neurotransmitter which can help moods and sleep. Increasingly, 5-HTP is featuring in sleep supplements in the form of around 100mg of Griffonia seed extract. Valerian Valerian is a herbal sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. Hops Hops are a well regarded natural sedative that calm nerves, lower body temperature and help you to fall asleep. Studies suggest that when hops are combined with valerian it helps improve the sedative effects, enhancing sleep onset and quality. Passion flower This flowering vine is believed to help with insomnia by aiding relaxation and supporting the reduction of anxiety. Similarly to hops, it is often used in combination with other sleep inducing herbs like valerian or lemon balm to enhance its overall sedative effects. Lemon balm Lemon balm has mild sedative properties which help calm the mind and body. It is well documented for its anxiety reduction effects, and may be useful for those who suffer with a ‘racing mind’ and frequent night wakings. What makes a good sleep supplement? While the above ingredients all have helpful properties, the combination and levels of these within individual supplements are key. For example, some nutrients are synergistic, which means they work together to exert benefits. L-theanine synergises with melatonin or magnesium for better sleep quality. Black pepper enhances the bioavailability of ashwagandha, which is thought to reduce cortisol and enhance the effects of melatonin. 5-HTP paired with magnesium and B6 can enhance melatonin. High doses of a single ingredient, however, may lead to unwanted side effects like grogginess or digestive discomfort which might impact on sleep. How to make the most of a sleep supplement Sleep supplements should be taken at bedtime, most commonly 30-60 minutes before bed. This allows the sleep-inducing nutrients time to work. Like with most supplements, being consistent is important. Take the supplement at the same time each night if you can. Some state that they can be taken without food, others might be better absorbed if accompanied by a light snack. Fat-soluble nutrients like vitamin D or valerian root paired with a healthy fat like avocado or nuts may help. Tryptophan-rich foods like bananas, turkey and cottage cheese can help to boost serotonin and melatonin production, so could be a good choice if you’re looking for a late snack. Who should take a sleep supplement? Sleep is important for our health, as our bodies do most of their renewal and recovery while we are asleep. Broken sleep can affect our mood and ability to concentrate. In the long term, poor sleep can affect the immune system, increase stress hormones and impact our weight. Sleep supplements are not suitable for children, or for use during pregnancy or breastfeeding. Do not combine herbal sleep supplements with melatonin, unless advised by a professional. The sleep supplements may have reduced effect if you are consuming a lot of caffeine, for example from coffee and energy drinks. Avoid driving or operating heavy machinery if you are regularly taking a sleeping aid as it may make you drowsy and reduce reaction times. Consult with a doctor if you're under medical supervision, taking medicines for another condition, or experience any adverse symptoms since starting to take sleep supplements. If you are struggling with persistent insomnia, please consult a doctor. More sleep supplements tested BioCare Sleep Powder, £30.69 Related content How to sleep better 10 tips to improve your sleep hygiene How to get to sleep More health-focused reviews Best magnesium supplements Best calcium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best vitamin C supplements Best ashwagandha supplements Best multivitamins Best sleep trackers Best sleep earplugs Best immune support supplements
The best creatine supplements 2025 – tried and tested
This popular supplement is taken by gym-goers to help muscle bulking, as well as by performance athletes. Find out more and read our expert nutritionist’s review of the best products on the market
If you're into your fitness, you've probably heard of creatine. It's naturally found in the body, and in foods like meat and fish. It helps regenerate ATP, the molecule that powers high-intensity physical activity. For those engaged in sports or resistance training, creatine can improve performance, boost recovery and support strength development. The effects of creatine have been extensively researched and while athletes often use it to enhance muscle growth or endurance, it’s also beneficial for general energy metabolism. Available in powders, capsules and tablets, creatine monohydrate is the most studied and cost-effective form. Innovations like capsules and micronised powders offer added convenience. A daily dose of 3-5 grams is sufficient for most users. Pairing creatine with carbs or protein can enhance absorption, though timing relative to workouts remains debated. Affordable, safe and effective, creatine is a staple in sports nutrition (it's the only one allowed in competitive sport). Whether you're an athlete or casual gym-goer, it’s a brilliant way to elevate performance and recovery. Sponsored by Natures Zest Elevate your performance with Natures Zest Creatine is one of the most researched supplements for supporting energy, strength and endurance. Natures Zest offers creatine with complementary formulas to help you get the most from your workouts, all crafted to premium standards and backed by rigorous third-party testing. Creatine Monohydrate 3000mg: high-strength tablets providing 3000mg of pure creatine monohydrate to fuel muscles, enhance power and improve recovery from just 44p per day. 60 Billion CFU Bio Cultures Powder: a versatile probiotic powder with prebiotics to support digestion, gut health and nutrient absorption; supporting your performance and recovery for just 22p per day. WeightX Advanced Formula: a targeted blend of botanicals and nutrients designed to support metabolism, energy release and focus, for just 67p per day. Take the step toward peak performance with Natures Zest. Best creatine supplements at a glance Best creatine powders: FreeSoul Pure Creatine Monohydrate Powder, £9.99 FreeSoul HydraCreatine Creatine & Electrolytes Powder, £24.99 Verve Creatine, £29.99 Warrior creatine and electrolytes (mixed berry), £17.99 FreeSoul CreaGlow Creatine + Collagen Powder, £34.99 Innermost The Power Booster Creatine, £24.95 Elite All Blacks Creatine Monohydrate, £37.39 MyProtein Impact Creatine, £4.49 Nutravita Creatine Monohydrate Powder 5000mg, £18.99 WeightWorld Creatine Monohydrate Micronised Powder, £25.99 Ancient + Brave True Creatine +, £22.40 Best creatine capsules: Creapure Micronized Creatine Capsules, £31.99 Best creatine tablets: WeightWorld Creatine Monohydrate Tablets, £19.99 Jump to section: Best creatine supplements to buy in 2025 How much creatine should I take each day? When should I take creatine? What form of creatine should I take? What format of creatine is best? How long does creatine take to work? What we looked for in creatine supplements How we tested creatine supplements All supplements were tested in the same way: we prepared each creatine, whether powder, tablet or capsule, in accordance to the manufacturer's instructions, and recorded observations based on the in depth testing criteria. We included samples from various brands, offering diverse formats such as powders, tablets, capsules and gummies (though no gummies made it into our final list), with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much creatine per daily dose? How does this compare to the NRV? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian or vegan? Value for money: how does it compare to other products on a cost-per-day basis Best creatine supplements to buy in 2025 Best creatine powders FreeSoul pure creatine monohydrate powder Available from FreeSoul (£9.99) Price per day (recommended dose): 17p Star rating: 5/5 Effortlessly fitting into any routine, this unflavoured creatine monohydrate powder dissolves quickly, with no lumps or aftertaste, making it easy to mix into water or shakes. Each serving delivers 3.4g creatine and is suitable for both vegetarians and vegans. The packaging is sturdy and resealable. This creatine contains no unnecessary additives, fillers or sweeteners, offering excellent value at 17p per dose. With its neutral taste and straightforward use, it’s a convenient choice for your daily supplement. Available from: FreeSoul (£9.99) FreeSoul HydraCreatine creatine & electrolytes powder Available from FreeSoul (£24.99) Price per day (recommended dose): 83p Star rating: 5/5 Refreshing, with a sweet and salty strawberry and mango flavour, this creatine mixes easily into water and is pleasant to drink. Each serving provides 3.4g creatine monohydrate, as well as vitamin C, prebiotics, marine collagen and a blend of electrolytes, aiding performance, recovery and hydration in one formula. Convenient to take daily, it comes in a robust, resealable pouch with 30 servings. It's vegan and free from animal-derived ingredients. While no GMP certification is mentioned, the product is nutritionist formulated. Available from: FreeSoul (£24.99) Verve creatine Available from Verve (£29.99) Price per day (recommended dose): 20p Star rating: 5/5 Effortlessly fitting into any routine, this unflavoured creatine monohydrate powder dissolves quickly with no lumps or overpowering flavour, making it easy to mix into water or shakes. Each serving delivers 3.4g of creatine and is suitable for both vegetarians and vegans. The packaging is sturdy and resealable, and it doesn't contain unnecessary additives, fillers or sweeteners making it excellent value at just 20p per dose. With its neutral taste and straightforward use, it’s a convenient and cost-effective choice for daily supplementation. Available from: Verve (£29.99) Warrior creatine and electrolytes (mixed berry) Available from Warrior (£17.99), Amazon (£17.99) Price per day (recommended dose): 22p Star rating: 4.5/5 This creatine powder dissolves well in water and has a pleasant mixed berry flavour that isn't overly sweet or artificial, making it easy to fit into your routine. The addition of electrolytes provides a hydration boost, so it's ideal pre- or post-workout. An unflavoured version is also available if you prefer to add it to shakes. Both are suitable for vegetarians, and it's free from GMOs and sugar. Available from: Warrior (£17.99) Amazon (£17.99) FreeSoul CreaGlow creatine + collagen powder Available from FreeSoul (£34.99) Price per day (recommended dose): £1.16 Star rating: 4.5/5 Combining creatine monohydrate with marine collagen peptides, electrolytes and added nutrients, this powder is a fantastic supplement for those seeking more than just creatine. The raspberry flavour is strong, with a pronounced artificial sweetener aftertaste, which may not appeal to everyone. But, it mixes easily into cold water or smoothies. The blend is convenient for those who already use both creatine and collagen, but it is not suitable for vegetarians or vegans. Packaging is resealable and aesthetically pleasing enough to leave out in your kitchen. Available from: FreeSoul (£34.99) Innermost The Power Booster Creatine Available from Innermost (£24.95) Price per day (recommended dose): 33p Star rating: 4.5/5 Although this wasn’t the cheapest of the supplements, one serving contains 166% of the minimum recommended effective dose. It is flavourless and can be mixed with juice or any workout drink, although wasn’t particularly pleasant to drink when mixed with water. Innermost offers a free 15-minute consultation to anyone with questions about which product is best for them. Available from: Innermost (£24.95) Elite All Blacks Creatine Monohydrate Available from Healthspan Elite (£43.99) Price per day (recommended dose): 44p Star rating: 4/5 This product is more expensive than most of the powders but the company is part of the Informed Sport organisation which is a third party tester checking for banned substances –which is important if you are competing – and is formulated by the All Blacks nutritionists. It is neutral tasting so it can be mixed with other drinks. It contains 166% of the minimum recommended dose per scoop, so would be less convenient to measure out if you wanted the 3g dose. Available from: Healthspan Elite (£43.99) Impact Creatine Available from MyProtein (£6.99, 100g), MyVegan (£6.99, 100g) Price per day (recommended dose): 17p Star rating: 4/5 This creatine powder offers good value for money but the tropical taste is not going to be to everyone’s liking. It’s very sweet and this can feel a bit overwhelming. The flavour also makes it more difficult to add to any other flavoured workout drinks. It is part of the Informed Sport organisation testing for banned substances. One serving contains 3g, 100% of the recommendation per day, although the scoop measured out slightly more than this. Available from: MyProtein (£6.99, 100g) MyVegan (£6.99, 100g) Nutravita Creatine Monohydrate Powder 5000mg Available from Nutravita (£18.99), Amazon (£18.99) Price per day (recommended dose): 17p Star rating: 4/5 This powder dissolves well but there was no scoop included so you need to weigh or use a teaspoon to measure out the correct amount, making it less convenient. The 5g recommendation provides 166% of the minimum recommendation per day. The tub is sturdy but is too bulky to carry around. There is nothing to say you can dissolve it in other drinks like many of the other powders and it isn’t particularly pleasant to drink mixed with water. It has a slightly chalky mouthfeel and aftertaste. Available from: Nutravita (£18.99) Amazon (£18.99) WeightWorld Creatine Monohydrate Micronised Powder Available from Amazon (£16.99), WeightWorld UK (£16.99) Price per day (recommended dose): 9p Star rating: 4/5 This creatine powder was the best value for money in terms of cost per dose. It also comes in a pack with five months’ supply so will last a long time before having to reorder. A scoop was included which measures out 100% of the recommended 3g/d and was very easy to dissolve in juice or a smoothie with no discernible flavour or mouthfeel, but was less pleasant to drink with water alone. Available from: Amazon (£16.99) WeightWorld UK (£16.99) Ancient + Brave True Creatine + Available from Ancient + Brave (£28), Planet Organic (£28) Price per day (recommended dose): 75p Star rating: 4/5 This was the most expensive of all and although it also contains vitamin D, magnesium and taurine as well, there is no evidence that this will improve its functioning. Each serving contains 200% of the recommended 3g/d. It dissolves well and you can mix it into other drinks with no discernible flavour. The glass jar is good for storage but isn’t practical for carrying around, though Ancient + Brave do offer True Creatine + sachets, if you're likely to be taking creatine on the go. Contains 30 servings. Available from: Ancient + Brave (£28) Planet Organic (£28) Creapure Micronized Creatine Capsules Available from MyVitamins (£37.49), MyProtein (£37.49) Best creatine capsules Price per day (recommended dose): 47p Star rating: 4/5 The creatine capsules were very large and four of them contained only 93% of the recommended 3g/d dose. Although they are convenient for carrying around, this convenience is offset by the price. Because they are in capsule form, there are also some additives and anti-caking agents which you don’t get with the pure powder. The taste was neutral but they were fairly hard to swallow and taking four at once wasn’t particularly pleasant. Available from: MyVitamins (£37.49) MyProtein (£37.49) WeightWorld Creatine Tablets Available from WeightWorld (£19.99), Amazon (£19.99) Best creatine tablets Price per day (recommended dose): 22p Star rating: 4/5 The tablets were quite large but smaller than the capsules. They are not the easiest shape to swallow as they are not completely rounded, but they have no taste. Tablets aren’t going to suit everyone but if you are okay with swallowing them then these are convenient and not too expensive to get the 3g/d recommended dose. You do need to take three tablets to get this though. Because they are tablets and not pure creatine, there are bulking, binding and glazing agents added. Available from: WeightWorld (£19.99) Amazon (£19.99) How much creatine should I take each day? Many studies have recommended a 'loading phase' at the beginning of use, where muscles become saturated with creatine by taking a higher dose for a short period – typically 20g, which is split into four doses of 5g, for five days. However, there is accumulating evidence that this is not necessary and a lower daily dose of 3-5g still provides the same benefits. One early study suggested that taking substantially more than the recommended dose had an adverse effect on the kidneys. However, more than 30 years of studying creatine supplementation has not found any adverse effects if taken at the recommended dose. People with kidney disease or people who are pregnant or breastfeeding should not take creatine. When should I take creatine? The timing of creatine supplementation around exercise has been widely studied with conflicting results. Although many companies recommend taking creatine pre-workout, there is a lack of evidence to support this. There are some studies that show taking creatine with carbohydrate or protein may improve retention and utilisation of creatine. Creatine degrades quickly once dissolved, so it should ideally be mixed with water and then taken as soon as possible. Early studies suggested that taking creatine and caffeine together may reduce the effect or even be harmful, but this has not been found in more recent studies. What form of creatine should I take? Creatine monohydrate is the most widely studied form of creatine and is shown to be very stable and well absorbed. Although other forms can be bought, there is no evidence to suggest that they are better, and some have performed worse in studies. What format of creatine is best? Creatine in powder form that you mix with water is readily absorbed and good value for money, but it is quite bulky to carry around and not everyone enjoys the taste. Tablets, capsules or gummies are convenient and taste is less of an issue, but they can be more expensive. Micronised creatine is more easily dissolved, but there is no evidence that this improves absorption in the body. Creatine gummies and tablets are not absorbed as quickly as powder as they need to go through digestion. Although they have not been specifically studied for absorption, they contain creatine powder which has a very high absorption rate in the gut. There is no reason to assume they will work differently once digested, but their convenience is offset by the price as they tend to be more expensive. How long does creatine take to work? Creatine works by saturating the muscles with stored creatine, which enhances the body’s ability to rapidly produce energy during short bursts of activity. But, creatine is not fast-acting – it requires time to build up in the muscles before its benefits become noticeable. If you follow a loading phase – consuming typically 20 grams per day split into four doses over five to seven days – you may begin to experience results such as improved strength and power within seven to 10 days. Without a loading phase, taking a consistent daily dose of three to five grams will achieve full muscle saturation in about three to four weeks. The time it takes to see results can also depend on your diet, training routine and individual body chemistry. Importantly, creatine's effectiveness increases with regular use and should be paired with consistent exercise for best results. While it doesn't offer instant performance boosts, creatine is well-supported by clinical evidence for long-term gains in strength and endurance. As with any supplement, speak with a healthcare professional if you have questions about suitability. More creatine supplements tried and tested Optimum Nutrition Micronised Creatine Powder: 4/5, Holland & Barrett (£22) Related content Best pre-workout supplements Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best calcium supplements Best sleep supplements Best pregnancy supplements More health-focused reviews Best sports water bottles Best health gadgets Best fitness trackers Best fitness trackers for kids Best meal prep containers Best kombucha to buy Do you buy pre-workout supplements? Leave a comment and tell us your favourite below. 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Best vitamin B12 supplements 2025 - tried and tested
Good Food tested a range of vitamin B12 supplements to help you find the best option for energy, nerve function and overall health, especially for plant-based diets
Vitamin B12 is an essential nutrient that's vital for energy production, red blood cell formation, nerve function and DNA synthesis. While many get enough from a balanced diet, certain groups of people may need supplementation, including those on plant-based diets, individuals over 50 or people with specific medical conditions. Deficiency symptoms can include fatigue, mood changes, memory issues and, in severe cases, anaemia or nerve damage. Vitamin B12 supplements come in various forms – such as tablets, capsules, sprays and gummies – to suit different preferences. Key considerations include the type of B12, dietary compatibility, cost and additional nutrients. Options range from budget-friendly tablets to convenient on-the-go sprays, ensuring there’s a supplement for every need. We’ve tried and tested effective and reliable vitamin B12 supplements, evaluating their format, absorption, value and suitability for diverse dietary requirements. By choosing a supplement that aligns with your needs, you can support your body’s vital functions and maintain optimal health. JUMP TO REVIEWS Best vitamin B12 supplements at a glance Capsules Best vitamin B12 capsule for vegans: Viridian High Potency B12 capsules, £13.30 Runner-up vitamin B12 capsule for vegans: Wild Nutrition Food Grown Vitamin B12 Plus, £17.50 Best tasteless vitamin B12 capsule: Zooki Vitamin B12 capsules, £24.99 Tablets Best vitamin B12 supplement: ZipVit vitamin B12 1000mcg, £7.29 Best value vitamin B12: Vitabright Dual Active B12 1000mcg, £5.99 Best budget vitamin B12: Holland & Barrett Slow-Release Vitamin B12 1000mcg, £17.99 Liquids Best overall vitamin B12: Viridian – Liquid B12, £18.65 Best vitamin B12 for on the move: Zooki – Vitamin B12 Strawberry, £49.99 Oral Sprays Best vitamin B12 for digestive issues: BetterYou Boost 1200mcg B12 Daily Oral Spray, £8.95 Gummies Best chewable vitamin B12: Novomins Vitamin B12 Gummies (BB complex with 1000mcg vitamin B12), £19.99 Jump to section: Best vitamin B12 supplements to buy in 2025 Why do we need vitamin B12? How much vitamin B12 do I need? What should I look for on the label? How to use vitamin B12 supplements safely? Who might benefit from using a vitamin B12 supplement? Who shouldn't take vitamin B12 supplements? Is it possible to take too much vitamin B12? How to choose a vitamin B12 supplement What we looked for in vitamin B12 supplements All vitamin B12 supplements were assessed against the same set of criteria, with detailed notes recorded during the process. We included products from a range of manufacturers in different formats - tablets, capsules, gummies and sprays - and at a variety of price points to reflect the options available. We focused on the following areas: Taste and texture: for gummies and sprays, we noted whether the flavour was pleasant and the texture easy to consume Form of vitamin B12: we checked whether the B12 was provided in an effective form, such as methylcobalamin or cyanocobalamin, and if it was combined with other nutrients that might support its function Nutrient profile: each product was examined for the amount of vitamin B12 per daily dose and how this compared with the Nutrient Reference Value (NRV) Additives: ingredient lists were reviewed for bulking agents, preservatives, artificial sweeteners or colourings, with simpler formulations highlighted Dietary requirements: we checked whether products were suitable for vegetarians, vegans or those following gluten-free diets Value for money: cost per daily dose was compared across products, weighing price against dosage, formulation and overall quality Why you can trust Good Food reviews Our review of vitamin B12 supplements was created with input from a qualified nutritionist, who guided us on the most effective forms of B12, such as methylcobalamin and cyanocobalamin, and how they’re best absorbed by the body. We also considered whether products included other nutrients, like folate, that can support B12’s role in energy and overall health. Practical details were just as important: our testers noted how easy the supplements were to take day to day, whether that was a spray, capsule, tablet or gummy and if the cost felt reasonable for the strength and quality provided. As with all Good Food reviews, results weren’t shared with manufacturers or retailers before publication and no payment was accepted in exchange for positive coverage. That means the advice you’ll find here is independent, expert-informed and designed to help you choose a supplement that works for you. Best vitamin B12 supplements to buy in 2025 Vitamin B12 capsules Viridian High Potency B12 Capsules Available from Amazon (£13.29), Viridian (£13.30) Best vitamin B12 capsule for vegans Price per day: 22p Star rating: 4.5/5 With active forms of vitamin B12 in a base of spirulina, alfalfa and bilberry, our testers found these small capsules easy to swallow with no taste or smell. Well suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives. Available from: Amazon (£13.29) Viridian (£13.30) Wild Nutrition Food Grown Vitamin B12 Plus Available from Amazon (£17.50), Content Beauty (£18) Runner-up vitamin B12 capsule for vegans Price per day: 58p Star rating: 4.5/5 This naturally derived food grown vitamin B12 is combined with beetroot powder to enhance its effects. This company prides itself on the use of ingredients from ethical sources. Available from: Amazon (£17.50) Content Beauty (£18) Zooki Vitamin B12 Capsules 2500mcg Available from Bodykind (£24.99) Best tasteless vitamin B12 capsule Price per day: 83p Star rating: 4/5 These easy to swallow capsules had no after-taste, supplied vitamin B12 as methylcobalamin, and in a liposomal form that the manufacturer claims enhance absorption. Available from: Bodykind (£24.99) Vitamin B12 tablets ZipVit vitamin B12 1000mcg Available from ZipVit (£7.29), Amazon (£7.49) Best vitamin B12 supplement Price per day: 0.02p Star rating: 5/5 This high-strength formula provides 1100mg of methylcobalamin, a natural form of B12, all for a a very reasonable price. If you're looking to increase your intake but you have a tight budget, this would be a good option. Available from: ZipVit (£7.29) Amazon (£7.49) Vitabright Dual Active B12 1000mcg Available from Amazon (£5.99), Vitabright (£12.99) Best value vitamin B12 Price per day: 22p Star rating: 4/5 Combining the two natural and active forms of vitamin B12, these small tablets are easy to swallow and free from added colours, flavours and preservatives. With a 100% money back guarantee, you can try the product to ensure you see the benefits. Available from: Amazon (£5.99) Vitabright (£12.99) Holland & Barrett Slow-Release Vitamin B12 1000mcg Available from Holland & Barrett (£16.49) Best budget vitamin B12 Price per day: 13p Star rating: 3.5/5 One of the most cost effective of the products we sampled. This product provides time-released vitamin B12, as cyanocobalamin. The tablets are small and easy to swallow. Available from: Holland & Barrett (£16.49) Vitamin B12 liquids Viridian Liquid B12 50ml Available from Viridian (£18.65), Bodykind (£18.65) Best overall vitamin B12 Price per day: 36p Star rating: 4.5/5 The natural orange flavour makes this product pleasant to take either directly under the tongue or in a cold drink. The vegan formulation includes two active forms of vitamin B12 in a glycerine base to ease absorption. Our testers rated this ethical brand highly and liked the 100% money back guarantee that allows you to try the product, and others in the range. Available from: Viridian (£18.65) Bodykind (£18.65) Zooki B12 Strawberry (sachets) Available from Victoria Health (£24.99 for two week supply), Zooki (£49.99 for one month supply) Best vitamin B12 for on the move Price per day: 83p Star rating: 3.5/5 Supplied in a portable sachet, the contents of which can be consumed in a multitude of ways, making this a convenient alternative to tablets or capsules. Our testers were divided on the taste with some preferring to add to a drink or food, rather than taking directly. Available from: Victoria Health (£24.99 for two week supply) Zooki (£49.99 for one month supply) Vitamin B12 oral sprays BetterYou Boost 1200mcg B12 Daily Oral Spray Available from BetterYou (£7.99), Amazon (£8.95), Victoria Health (£12.45) Best vitamin B12 for digestive issues Price per day: 26p Star rating: 4.5/5 Designed to bypass the digestive system, just four sprays into the inner cheek delivers 1200mcg of vitamin B12 to the bloodstream. Our testers loved the taste and flavour of the product, and found the four recommended sprays conveniently supported dividing the dose through the day. Available from: BetterYou (£7.99) Amazon (£8.95) Victoria Health (£12.45) Vitamin B12 gummies Novomins Nutrition – Vitamin B12 Gummies Available from Amazon (£19.99), Novomins (£19.99) Best chewable vitamin B12 Price per day: 60p Star rating: 3.5/5 Vitamin B12, as cyanocobalamin, is combined with other vitamins from the B group to support energy levels. Our tester commented on the strong fruity smell, but found the flavour acceptable. The product is both vegan and gluten-free. Available from: Amazon (£19.99) Novomins (£14.39) Why do we need vitamin B12? Vitamin B12 is a water-soluble vitamin that is important for proper red blood cell formation, for nerve function and DNA synthesis. A deficiency may lead to anaemia, neurological problems, low mood and depression, as well as confusion. How much vitamin B12 do I need? The NHS website advises that adults (aged 19-64 years) need about 1.5mcg per day. If you eat plenty of meat, fish and dairy foods its likely you’ll get plenty from your diet. However, certain groups of people may need to consider a supplement. Most supplements provide significantly more than the daily amount suggested by the NHS – this is because vitamin B12 is water-soluble and, as such, poorly absorbed by the body. Some studies estimate that absorption may be as low as 1.3% from a 1000mcg dose, which is why you are likely to see supplements offering high doses. What should I look for on the label? Vitamin B12 comes in several forms: Cyanocobalamin Adenosylcobalamin Methylcobalamin The natural forms of B12, that are identical to the forms found in our bodies and food, are adenosylcobalamin and methylcobalamin, and these are the active forms. While cyanocobalamin is a synthetic form and used in food fortification and some supplements. Although studies suggest all three forms are well absorbed, better retention appears to be achieved with the natural forms of vitamin B12. This means if you are addressing a B12 deficiency, check product labels for vitamin B12 in the form of methylcobalamin or adenosylcobalamin. On product labels you will see the dose presented as a percentage of the nutrient reference value (NRV). The NRV is a guidance level set by the European Union and is used for the purposes of food (and supplement) labelling – the figure set for vitamin B12 is 2.5mcg. How to use vitamin B12 supplements safely Unless you follow a restricted diet or are vegan it is likely that you’ll be eating vitamin B12-rich foods, but the issue may be how well you absorb and utilise it. This is where supplementation may help. Vitamin B12 is generally well tolerated and safe for most people, however, as with any supplement regime, if you have concerns or questions regarding the dose you should take, check with your GP first. Who might benefit from using a vitamin B12 supplement? Those unable to enjoy a varied and balanced diet or have a compromised digestive system – for example, if you have a diagnosed medical condition such as coeliac disease, Crohn's disease or you are elderly. Strict vegans who do not include two to three servings of fortified foods in their daily diet – for those following a largely plant-based diet, foods that are fortified with vitamin B12, such as nutritional yeast, plant milks, spreads and breakfast cereals, make valuable additions to your diet. If you are pregnant and are concerned that you may be at risk of low levels, refer to your GP, because low levels may increase your baby’s risk of a neural defect. Those on certain prescribed medications, such as the long-term use of antacids and metformin, may be at risk of lower levels of B12 and should seek advice from their GP. Who shouldn’t take vitamin B12 supplements? Those with a sensitivity or allergy to vitamin B12, cobalt or any other ingredients. If you are taking certain prescribed medication or chemotherapy, check with your GP or pharmacist to ensure this supplement is appropriate for you. Is it possible to take too much vitamin B12? Vitamin B12 is generally considered safe and the body will excrete excess amounts through the urine. However, only very small amounts are needed and, although there’s limited evidence to suggest what effects high doses may have, you should avoid taking too much as this may be harmful. However, taking 2mg (2000mcg) or less each day is unlikely to do any harm. How to choose a vitamin B12 supplement Source wisely – buy from a reputable company Check the product delivers an effective dose (you can check recommended daily intake – also known as NRV – together with the safe upper level guidance for most nutrients here Check the product carries a batch number and expiry date Choose a formulation suitable for your age and gender Take only as directed on the label Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best vitamin C supplements Best joints supplements Best biotin supplements Best multivitamins Related content What is vitamin B12 good for? Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Best supplements for perimenopause – to support transition through the menopausal years
Hormonal changes leading up to menopause can result in a range of symptoms. Our expert nutritionist looks into which supplements might help
Perimenopause, the time leading up to the menopause (defined as a year after a person’s last menstrual period), usually refers to the time when cycles start becoming disrupted in the years preceding the menopause. Should I take a perimenopause supplement? Many people transition through the menopausal years with no issues and minimal symptoms. However, for those who do experience some of the very wide range of symptoms, there are some supplements that may complement lifestyle changes such as eating a nutrient dense diet, getting regular movement (particularly strength training), managing stress and prioritising sleep. There are nutrients that are important in supporting our natural hormone production and metabolism, and in supporting the other systems in the body that can be under strain during this time of turbulence. Many people can get what they need from eating a diet based around good quality protein, a wide variety of plant foods, and healthy fats from fish, nuts, seeds, avocado and olive oil – read what to eat to ease the menopause, for more. If you do decide to try a supplement, try to stick with a product for three-four months before deciding whether it is the right one for you, rather than chopping and changing all the time. If you are taking supplements alongside HRT, it is important to make sure that these have been professionally checked for possible interactions. JUMP TO REVIEWS How we tested perimenopause supplements All perimenopause supplements were assessed using a clear set of criteria, with detailed notes recorded during the process. Products came from a range of manufacturers and included different formats such as tablets, capsules, gummies and powders, at a variety of price points to reflect what’s available on the market. We focused on the following areas: Ease of use: we considered how straightforward each supplement was to take, including the taste, size of tablets or capsules, and how simple it was to build into a daily routine Ingredient quality: products were checked for allergens, GMOs, animal-derived ingredients and overall suitability for vegetarians or vegans. We also favoured supplements with fewer unnecessary additives and those produced to recognised quality standards Nutrient profile: each supplement was examined for the vitamins, minerals and botanicals it contained, whether the forms used were likely to be well absorbed, and how the daily dose compared to Nutrient Reference Values (NRVs) Health claims: any claims made by manufacturers were noted, alongside whether guidance for use and potential warnings for specific groups were clearly provided Packaging: we reviewed packaging for convenience, freshness and ease of storage Value for money: cost per daily dose was compared across products, weighing price against nutrient quality, formulation and the number of servings provided in each pack Our overall recommendations reflect a balance of these criteria, designed to give clear, independent advice for anyone considering supplements to support them during perimenopause. Best supplements for perimenopause at a glance Paused perimenopause all-in-one, £19.99 Nu Mind Wellness Menopause Support, £74.99 BioCare Menopause Multinutrient, £40.49 Vitl Menopause Support, £19.95 Together Health Menopause Multi, £19.49 Cytoplan Perimenopause Complex, £31.99 Wild Nutrition Perimenopause Complex, £36 Jump to section: Best supplements for perimenopause 2025 What are the best nutrients for perimenopause? What are the best herbs for perimenopause? Which perimenopause supplement should I choose? Best supplements for perimenopause 2025 Paused perimenopause all-in-one Available from Paused (£19.99), Boots (£19.99) Price per day (recommended dose): 67p Star rating: 5/5 This supplement offers a comprehensive blend of essential vitamins and minerals, including vitamin D, vitamin C, B6, B12, zinc and herbal extracts such as red clover, sage and shatavari. It’s vegan-friendly, gluten-free and easy to take with just two capsules daily. While the formulation is perhaps a little basic, it provides solid support for women navigating perimenopause. Available from: Paused (£19.99) Boots (£19.99) Nu Mind Wellness Menopause Support Available from Nu Mind Wellness (£74.99) Price per day (recommended dose): £2.49 Star rating: 4.5/5 This is an all-in-one product combining five separate formulas designed for perimenopause and into the menopausal years. It has been developed alongside a reputable menopause nutritionist and claims to be safe to take alongside HRT. The formulation comprises robust multi-nutrients in good volumes of easy-to-absorb forms, a range of herbs and antioxidants including 500mg Ashwaganda, and is free from undesirable additives. It contains around 2000iu of Vitamin D; vitamins B12 and B9 are in a good balance, and the level of iodine is safe for most people. The only micronutrient missing from this formula is iron, but this is because not every woman needs to supplement with iron, and this should be based on symptoms and blood analysis. It contains a potent blend of metabolism-supporting nutrients to support blood glucose control at a life stage where many women struggle with metabolic dysfunction. For ease, the six capsules for each day are contained in an easy to open paper sachet, and all packaging is made from 100% biodegradable paper. The price tag does reflect its high quality, but there is a hefty discount if you subscribe. Available from: Nu Mind Wellness (£74.99) BioCare Menopause Multinutrient Available from BioCare (£40.49) Price per day (recommended dose): £1.33 Star rating: 4/5 This is a comprehensive multi-nutrient formula containing all of the key micronutrients for perimenopause and beyond – again, with the exception of iron, for the same reasons as above. It has the addition of green tea extract. The nutrients are generally provided in higher levels than the NRV, particularly vitamin B12 which is exceptionally high in this product. It contains 1000iu of Vitamin D. All the forms are bioavailable, and there are no nasty additives. This product has a relatively high level of iodine so be mindful of this if you have a thyroid condition. Available from: BioCare (£40.49) Vitl Menopause Support Available from Vitl (£19.95) Price per day (recommended dose): from 33p Star rating: 3.5/5 This is a more basic product in terms of its contents, which quotes research studies on its website to back up the select use of ingredients. These include soy isoflavones to reduce hot flushes, calcium and vitamin D for bone health, B vitamins for hormone balance, and chromium for blood glucose regulation. It contains 1000iu of vitamin D and up to four times the NRV of the B vitamins B5, B6, B9 and B12. It is not a multi nutrient so does not contain other vitamins and minerals. The nutrients are in bioavailable forms and the product is free from nasty extras. This may be a good baseline support option for women in the mid to late phases of perimenopause to target hot flushes and bone health, and for those who struggle with swallowing lots of capsules. Available from: Vitl (£19.95) Together Health Menopause Multi Available from Regn (£18.99), Together Health (£19.49) Price per day (recommended dose): 63p Star rating: 3.5/5 This and the next three supplements are ‘food form’ supplements, meaning they provide nutrients in the form of freeze-dried herbs and plants. They are believed to be well absorbed as they come in their natural state, and contain few or no additives, but can also have lower levels of nutrients compared to laboratory-made products. This is a basic-level multi-nutrient meeting NRV for some of the B vitamins but significantly below NRV for minerals and some of the other vitamins. It contains 600iu vitamin D which may provide maintenance for those with good levels. This formula does contain a little iron which may be beneficial for those with heavy bleeds. It also has good doses ashwaganda and sage extract. Available from: Regn (£18.99) Together Health (£19.49) Cytoplan Perimenopause Complex Available from Cytoplan (£31.99) Price per day (recommended dose): £1 Star rating: 3.5/5 Another food form supplement, this is not a multi-nutrient, but contains a broad spectrum selection of herbs. Included are adaptogens for mood and the nervous system, plus phytoestrogens for vasomotor symptoms and to support libido. It also contains a good amount of Vitamin B6 and chromium, and a small amount of magnesium, but no vitamin D. Available from: Cytoplan (£31.99) Wild Nutrition Perimenopause Complex Available from Wild Nutrition (£36), Amazon (£36) Price per day (recommended dose): £1.17 Star rating: 3.5/5 This formula contains a few nutrients such as vitamins B5 and B6, along with small amounts of three minerals including a little iron, mostly below NRV and in ‘food form’. It also contains good doses of shatavari (another adaptogen) and saffron. It has the addition of N-Acetyl-Cysteine which can act as an antioxidant. This formula is more targeted towards supporting mood, concentration and emotional wellbeing. Wild Nutrition also have a targeted probiotic for peri and menopause, designed with bacterial strains to support fluctuations in the gut and genitourinary microbiomes during these life stages. Available from: Wild Nutrition (£36) Amazon (£36) What are the best nutrients for peri/menopause? It is best to consult with a healthcare practitioner or nutritionist before embarking on a supplement programme, to ensure they are right for you. The below may act as a general guide. B Vitamins Why: Support energy production, mood regulation, and nerve function. Specifically: B6: May help regulate mood swings B12: Supports cognitive function and energy levels Folate (B9): Essential for red blood cell production and heart health Dosage: B6: 1.5 mg/day (upper safe limit: 10 mg/day) B12: 2.4 mcg/day (higher doses may be beneficial for many) Folate: 200 - 400 mcg/day Research: B vitamins may reduce depressive symptoms and improve energy during hormonal transitions Magnesium Why: Helps reduce anxiety, improve sleep, and support bone health Dosage: 300-400 mg/day Research: Magnesium supplementation has shown benefits for sleep and stress reduction in perimenopausal women Taurine Why: May help with anxiety, sleep, and cardiovascular health. Particularly beneficial when taken with magnesium Recommended Intake: 500-3,000 mg/day Research: Shown to reduce oxidative stress, support metabolism, calm the brain and improve mood Vitamin D Why: Essential for bone health, immune function, and hormone regulation Dosage: 10 mcg (400 IU)/day (up to 4,000 IU/day if deficient) Research: Deficiency in Vitamin D is linked to increased risk of osteoporosis and mood disorders in perimenopause Iron Why: Prevents anaemia, especially important during heavy periods in perimenopause Dosage: Depends on iron status which can be checked with blood testing Research: Studies highlight iron’s role in preventing fatigue and supporting oxygen transport Vitamin C Why: Supports collagen production for skin health and boosts immunity Dosage: 75 mg/day (up to 2,000 mg/day) Research: Shown to enhance antioxidant defences and skin health during ageing Zinc Why: Supports immunity, skin health, and hormone regulation Dosage: 8–11 mg/day (upper limit: 40 mg/day) Research: Zinc supplementation can improve skin integrity and immunity in midlife women Iodine Why: Essential for thyroid health, which impacts metabolism and energy levels Recommended Intake: Up to 150 mcg/day (people with thyroid conditions need to work with a healthcare practitioner before supplementing) Research: Iodine deficiency may worsen thyroid dysfunction, though it can also exacerbate it in the case of autoimmunity, so best to check before taking Vitamin E Why: May help alleviate hot flushes and skin dryness Recommended Intake: 15 mg/day Research: Has been shown to reduce the severity of hot flushes Choline Why: Supports brain function and liver health, and can deplete with oestrogen Recommended Intake: 425 mg/day Research: Choline deficiency is linked to cognitive decline and liver dysfunction Chromium Why: Helps regulate blood sugar levels, reducing sugar cravings - ensure you get medical advice before taking if using diabetes related or weight loss medication Recommended Intake: 200-1000 mcg/day Research: Beneficial for stabilising glucose levels during metabolic shifts that come with perimenopause Glycine Why: Supports sleep, mood, and collagen production Recommended Intake: 3-5 g/day. Research: Glycine has been shown to improve sleep quality and reduce menopausal symptoms Inositol Why: Promotes hormonal balance and supports healthy cholesterol and cardiovascular health. Caution when using alongside medications that impact blood sugars Recommended Intake: 2-4 g/day. Research: Effective for regulating insulin sensitivity and lipids Fibre Why: Aids digestion and supports gut and heart health, as well as oestrogen metabolism Recommended Intake: 25-30g/day for women. Research: High-fibre diets improve metabolic health and may reduce inflammation Omega-3 Fatty Acids Why: Reduces inflammation, supports heart health, and may alleviate mood swings and hot flushes. Recommended Intake: 1-2 g/day of EPA/DHA. Research: Omega-3s have shown benefits for mental health, cardiovascular health, and hot flushes What are the best herbs for perimenopause? Herbs are trickier to assess than nutrients, because the scientific literature is far scantier, and most of the evidence offers mixed data, meaning this is an area of research that requires development. However, there may well be beneficial effects and the right herbs for the right person may be helpful. There is much anecdotal and case-study based evidence to support their use for relief of perimenopause-related symptoms and hormone-related conditions, and indigenous cultures have used herbs medicinally for generations. Certain herbs are thought to be beneficial for certain symptoms, so some are included in formulations to support vasomotor symptoms like hot flushes, and others are adaptogens which are known for supporting the nervous system and sleep. Popular herbs found in perimenopause complex supplements include: red clover extract green tea extract soy isoflavones Ashwaganda sage leaf extract Black Cohosh saffron extract Shatavari Maca Dong Quai Rhodiola Of these, one of the better researched formulations is Ashwaganda, which is an adaptogenic herb traditionally used for improving mood and mental wellbeing. A promising trial using 300mg Ashwaganda twice daily for 8 weeks suggested improvement in mood related symptoms and overall quality of life during the transition to menopause. Soy isoflavones, red clover extract and black cohosh also had promising results in a recent systematic review, but at present, the evidence is not clear enough to give broad spectrum recommendations regarding dosages and suitability. The science is constantly evolving however, and it is hoped that this is an area of research from which we can develop clearer frameworks. Generally speaking, herbs found in combination supplement formulas for perimenopause are in fairly low doses and shouldn’t do any harm, provided there are no interactions with medications. So, if you are taking medication (particularly HRT) or have a medical condition, or if you wish to focus on specific formulations, you should consult a medical herbalist or trained nutritionist. Which perimenopause supplement should I choose? There are no particular combinations of herbs and nutrients to counter overall perimenopause symptoms, but this is because every person’s journey towards menopause is different, and with no two alike, it is difficult to make generic recommendations. In an ideal world, supplements should be tailored to support an individual’s main symptoms, along with their health history and blood markers. There are no combinations that should be avoided, with the exception of ensuring safety if taking supplements with a pre-existing medical condition or if you are taking any medications (including HRT). Multi-nutrient products can be a good way to bolster some of the essential nutrients mentioned above, but each formulation is very different and would be best matched to an individual based on their experience, symptoms, diet and lifestyle, and blood markers. Related guides What is menopause? Eat the menopause Menopause diet: what to eat Women's health Food and hormones: what to eat during your period What supplements should I take? Do supplements work? How to get the most out of supplements More supplement reviews Best collagen supplements Best joints supplements Best ashwagandha supplements Best sleep supplements Best vitamin C supplements Best biotin supplements Best menopause supplements Best pregnancy supplements
The best calcium supplements 2025 – tried and tested
A must for supporting strong bones and teeth, calcium supplements should be considered if you're vegan, allergic to dairy, or menopausal. Read our expert's assessment of the top supplements
Please note, this review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. Around 99 per cent of the body’s calcium is stored in bones and teeth, where it contributes to their strength and structure. Calcium works with phosphorus to build and maintain bone density, which is especially important for children, adolescents and older adults, particularly menopausal women, to prevent bone diseases like osteoporosis. As well as being essential for strong bones and teeth, calcium is essential for muscle function and nerve signalling. It helps with blood clotting and supports the release of hormones and enzymes that regulate body processes. If there isn’t enough calcium in the diet, the body takes it from bones, which can weaken them over time. Dairy is generally thought to be the highest source of dietary calcium, but it is found in other sources too. It should be relatively easy to get enough calcium from your diet, although the groups mentioned above might need a supplement, as well as vegans and people who avoid dairy. We tested and reviewed a variety of calcium supplements to find the best offerings on the market. JUMP TO REVIEWS Why you can trust Good Food reviews When reviewing calcium supplements, we combined expert guidance with practical testing. Our freelance nutritionist advised on the different forms of calcium – such as carbonate and citrate – and how well they are absorbed by the body, as well as what levels are appropriate for daily use. Meanwhile, our testers looked at how these products fit into real life. That meant checking whether tablets or capsules were easy to swallow, if powders had a pleasant taste and whether the daily dose felt realistic to keep up with. Cost was also factored in, with value judged by both dosage and overall quality. We don’t share our reviews with manufacturers or retailers before they’re published and we don’t accept payment for positive coverage. The recommendations you’ll find here reflect independent testing and expert knowledge, so you can feel confident choosing a calcium supplement that works for your needs. How we tested calcium supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers available in the UK, offering both tablets and capsules, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much calcium per daily dose? How does this compare to the NRV? Bioavailability: does the product contain forms of calcium that are easily absorbed? Does it contain any additional ingredients that might support efficacy? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis Best calcium supplements at a glance Together Health Calcium, £10.99 Solgar Calcium Citrate with vitamin D3, £8.99 Cytoplan Organic Whole Food Calcium, £17.99 Purolabs Calcium Complex, £29.99 BioCare Calcium Citrate, £19.85 Jump to section: Best calcium supplements How much calcium should I take per day? When should I take calcium? What form of calcium should I take? What format of calcium supplement is best? Best calcium supplements 2025 Together Health Calcium Available from Superdrug (£8.79), Bodykind (£8.79), Regn (£9.99), Together Health (£10.99) Price per day (recommended dose): 33p Star rating: 4.5/5 Affordable, easy to swallow and tasteless capsules, this vegan supplement is likely to be well absorbed and scored highest across all areas. Two capsules provide 76% of the NRV and are free from listed allergens, with recyclable packaging. This supplement doesn’t contain vitamin D, which may aid absorption, but it does contain a synergistic blend of trace minerals that occur naturally from the seaweed that the product is derived from. This product also scored highly as it is free from undesirable additives. Available from: Superdrug (£8.79) Bodykind (£8.79) Regn (£9.99) Together Health (£10.99) Solgar Calcium Citrate with vitamin D3 Available from Solgar (£8.99), Boots (£9.99) Price per day (recommended dose): 15p Star rating: 4/5 These tablets scored highly for effectiveness, thanks to the 1000mg of calcium they provide, over the recommended dosage. However, in order to achieve this you're required to take four tablets a day. Testers felt this would be hard to keep up with, so you may not end up hitting that full dose. Marks were given for the inclusion of vitamin D3, which aids calcium absorption and contributes to healthy bones. Available from: Solgar (£8.99) Boots (£9.99) Cytoplan Organic Whole Food Calcium Available from Cytoplan (£17) Price per day (recommended dose): 57p Star rating: 4/5 Another food source calcium supplement, made from calcified seaweed, in the form of a tasteless, easy to swallow capsules. This provides 50% NRV of calcium in an organic product, with no undesirable additives and is free from allergens. Available from: Cytoplan (£17) Purolabs Calcium Complex Available from Purolabs (£29.99) Price per day (recommended dose): £1 Star rating: 4/5 This is a pricier product, but is a multi nutrient, not just calcium. It is a synergetic complex of calcium, magnesium, vitamin C, zinc and vitamin D designed to support bone health. All of the nutrients come in absorbable forms and the calcium takes the form of calcium citrate. The capsules are tasteless and easy to swallow, and the product is free from undesirable additives. It provides almost 50% of the NRV which is fine if you’re getting some calcium from the diet, which most people are. It is suitable for vegetarians. Available from: Purolabs (£29.99) BioCare Calcium Citrate Available from Bodykind (£15.88), BioCare (£19.85) Price per day (recommended dose): 65p Star rating: 3.5/5 This is a plain calcium citrate product in a tasteless, easy to swallow capsule. It is likely to be well absorbed by most, with or without food, providing 38% NRV. It does contain some additives (silicone dioxide and microcrystalline cellulose) which are thought to be safe in low amounts. It is free from allergens and suitable for vegans. Available from: Bodykind (£15.88) BioCare (£19.85) How much calcium should I take per day? The daily nutrient reference values (recommended daily intake) for calcium in the UK are as follows: 0-12 months (non-breastfed only) – 525mg 1-3 years – 350mg 4-6 years – 450mg 7-10 years – 550mg 11-18 years, boys – 1000mg 11-18 years, girls – 800mg Adults (19+) years – 700mg Pregnant women – 700mg Breastfeeding women – 700mg + 550mg The safe upper limit for adults ranges from 2,000 to 3,000mg, with pregnant and lactating women sitting at the higher end. Very high calcium intake, or excessive calcium in the blood can pose risks to our health. These include gastrointestinal upset and digestive issues, kidney stones, cardiovascular issues, and interference with other nutrients. When should I take calcium? To maximise absorption and minimise side effects, it is advisable to split the dose of calcium supplementation if taking over 500mg. Calcium carbonate supplements are best taken with food. Vitamin D can support calcium absorption, while caffeine, phytates, oxalates and excessive iron or zinc may inhibit absorption if taken at the same time. Very importantly, calcium supplements can interfere with some medications. For example those taking thyroid medication should wait at least four hours before taking calcium supplements. Those considering taking a calcium supplement who have a medical condition or take medication, should get advise from their healthcare provider before commencing. What form of calcium should I take? The main forms of supplemental calcium are calcium carbonate, which is the same as chalk, and calcium citrate. Food source calcium from seaweed is also available and likely to be well absorbed. The research suggests that calcium citrate may be better absorbed than calcium carbonate, though the evidence is mixed and mostly based on small scale studies. However, we do know that calcium carbonate, which is the cheaper product to produce, can cause digestive upset for some people, and that it should be taken with food which not all supplements specify. We also know that calcium carbonate requires sufficient stomach acid to be able to be well absorbed, and that typically the people who may benefit from calcium supplementation (menopausal women, older adults and vegans) might be more prone to low stomach acid. Calcium citrate and food source calcium supplements do not need to betaken with food. Vegans should be aware that many calcium supplements also contain vitamin D3 to aid absorption, which may not be vegan friendly. What format of calcium supplement is best? There’s no preference as to the delivery mechanism in the research. Mostly, any delivery is thought to be sufficient; it is more the dose, form, and biochemistry of the individual taking that makes the biggest difference. Related content Vital minerals – what do I need? Top 8 calcium-rich foods Am I at risk of a calcium deficiency? The best vegan calcium sources Healthy bones recipes More health-focused reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best sleep supplements Best vitamin C supplements Best ashwagandha supplements Best biotin supplements
Best turmeric supplements, tried and tested
Discover Good Food's guide to the best turmeric supplements, find options for anti-inflammatory and antioxidant benefits, and tips on safe, effective use for various health needs
Long celebrated for its vibrant colour, turmeric, or more specifically its active compound curcumin, is also well known for its anti-inflammatory and antioxidant properties, and is an increasingly popular supplement. But, with so many supplement options available, choosing the right one can feel overwhelming. Whether you’re looking to boost your immune system; interested in exploring the possible benefits for chronic conditions like arthritis, Alzheimer’s or heart disease; or are simply curious about the health benefits of this golden spice, understanding what makes an effective turmeric supplement is key. As well as the top-performing picks, we’ve also shared tips on what to look for in a quality supplement, including information on absorption enhancers like black pepper, different formulations depending on your needs and the importance of curcuminoid content. Read on to discover how to use turmeric supplements safely and when to seek advice. JUMP TO REVIEWS Sponsored by Nature’s Zest Harness the power of turmeric with Nature's Zest Turmeric has long been valued for its ability to support joint comfort, mobility and overall wellbeing. At Nature's Zest, you'll find a range of premium supplements that combine turmeric with carefully chosen nutrients. Every formula is also backed by rigorous third-party testing for quality you can trust. Turmeric & Ginger Gummies: delicious orange-flavoured gummies with turmeric and ginger to naturally support joint health, immunity and digestion from 52p per day. Turmeric & Black Pepper Tablets: high-strength turmeric paired with black pepper for enhanced absorption and ginger for extra digestive and immune support, from 20p per day. Turmeric Glucosamine & Chondroitin Complex Capsules: a complementary joint formula with glucosamine, chondroitin and MSM that works alongside turmeric to support cartilage, comfort and flexibility from 63p per day. Take the step toward natural joint and immune support at Nature's Zest. Best turmeric supplements at a glance Best turmeric supplement: Feel Pro Turmeric, £35.04 Best turmeric for bones and joints: Bioglan Active Curcumin high-strength turmeric, £29.99 Best turmeric gummies: Nutrigums Turmeric gummies complex, £9.99 Best turmeric capsules: Zooki curcumin capsules, £24.99 Best turmeric tablets: JS Health Turmeric+, £24.99 Best pill-free turmeric: BetterYou Turmeric Daily Oral Spray, £11.94 Best liquid turmeric: Zooki turmeric sachets, £59.99 Jump to section: Best turmeric supplements to buy in 2025 What is turmeric? How much turmeric do you need? What should I look for on the label? How to use turmeric supplements safely Who might benefit from taking a turmeric supplement? Who shouldn't take turmeric supplements Is it possible to take too much turmeric? What we looked for in turmeric supplements How to choose a turmeric supplement How we tested turmeric supplements All turmeric supplements were tested using the same set of criteria, with detailed notes recorded during the process. Products came from a variety of manufacturers and included different formats: tablets, capsules, gummies and sprays, across a range of price points to reflect what’s available on the market. We focused on the following areas: Taste and texture: for gummies, sprays and powders, we noted whether the flavour and smell were pleasant and whether the texture made them easy to take regularly Form of turmeric: we checked the type of turmeric used, whether it was provided in a form less likely to cause side effects and if it was combined with nutrients such as black pepper extract to support absorption Nutrient profile: each supplement was examined for the amount of curcumin or other active compounds per daily dose and whether that matched levels used in research Additives: ingredient lists were reviewed for extras such as preservatives, artificial sweeteners or colourings, with simpler formulations noted Dietary requirements: suitability for vegetarian, vegan or gluten-free diets was factored into our assessment Labelling: we checked whether the labelling clearly stated the active compounds per serving, making it easy for consumers to compare products Value for money: cost per daily dose was compared across products, weighing price against strength, formulation and quality Why you can trust Good Food reviews This review was put together with guidance from a qualified nutritionist, bringing both expertise and practical insight to the process. We focused on the form of turmeric used, whether the active compound curcumin was included at meaningful levels and if black pepper or other ingredients were added to improve absorption. We also thought about the everyday experience of taking these supplements, from capsule size to taste, and whether the dosage and price made sense for long-term use. For many people, turmeric is chosen to support joint comfort or overall wellbeing, so we made sure our recommendations reflect what’s both effective and realistic to keep up with. As with all Good Food reviews, results weren’t shared with manufacturers or retailers before publication, and no payment was accepted in return for positive coverage. That way, you can be confident the advice here is independent, expert-informed and grounded in real-life testing. Best turmeric supplements to buy in 2025 Feel Pro Turmeric Available from Feel (£35.04) Best turmeric supplement Price per day: £1.17 Star rating: 5/5 If you're looking for a high quality turmeric supplement that's packed with additional health-promoting ingredients, such as vitamins C and D, this could be a good option. These capsules contain optimised curcumin extract, so that it can be absorbed more effectively, increasing its potential therapeutic effects. Although it's worth noting this quality does increase the price. Available from: Feel (£35.04) Bioglan Active Curcumin Available from Chemist Direct (£20.07), BodyKind (£22.71), Boots (£28.50), Holland & Barrett (£29.99) Best turmeric for bones and joints Price per day: 61p Star rating: 4/5 Combining 600mg of active curcuminoids with vitamin D, copper and vitamin C, this formulation may help maintain healthy bones and joints. The formulation includes black pepper in the form of BioPerine, a patented extract that aids absorption. Available from: Chemist Direct (£20.07) BodyKind (£22.71) Boots (£28.50) Holland & Barrett (£29.99) Nutrigums Turmeric Complex Available from Amazon (£8.50), Nutrigums (£9.99), Superdrug (£11.99) Best turmeric gummies Price per day: 17p Star rating: 4/5 Combining turmeric extract (59mg curcuminoids) with piperine and ginger to aid absorption, these vegan gummies have a spicy, fruit flavour. They're free of artificial colours and flavours, and our testers found one gummy a day easy to fit into their day, but beware the high sugar content. Available from: Amazon (£8.50) Nutrigums (£9.99) Superdrug (£11.99) Zooki curcumin capsules Available from Holland and Barrett (£24.99) Best turmeric capsules Price per day: £1.33 Star rating: 3.5/5 Although one of the most expensive of the products we tested, it’s backed by a 30-day money-back guarantee. Two capsules a day provide 500mg of active curcuminoids in a liposomal form that enhances their absorption. Our testers commented on the convenience, given the capsules can be taken with or without a meal. Available from: Holland and Barrett (£24.99) JS Health Turmeric+ Available from JSHealth (£24.99) Best turmeric tablets Price per day: 83p Star rating: 3.5/5 These easy to swallow, film-coated tablets had no after-taste and supplied turmeric extract as curcumin C3 complex, a well-studied form of active curcuminoids. Available from: JSHealth (£24.99) BetterYou Turmeric 1300mg daily oral spray Available from Amazon (£11.94) Best pill-free turmeric Price per day: 76p Star rating: 3.5/5 This formulation supplies turmeric extract equivalent to 1300mg of the root, with 27mg of active curcuminoids. Our testers were unsure about the strong orange taste and found the four recommended sprays a bit of a challenge, but they agreed that the product offers a convenient, pill-free option. Available from: Amazon (£11.94) Zooki Turmeric Tangerine (sachets) Available from Amazon (£29.99), Zooki (£59.99) Best liquid turmeric Price per day: 99p Star rating: 3.5/5 Supplied in a portable sachet, the contents of which can be consumed in a multitude of ways, making this a convenient alternative to tablets or capsules. Our testers found the tangerine flavour quite intense, preferring to add to a porridge or a smoothie, rather than taking direct from the sachet. In liposomal form, each sachet provides 750mg of active curcuminoids. Available from: Amazon (£29.99) Zooki (£59.99) What is turmeric? A popular spice derived from the roots of a plant from the ginger family (Curcumin longa), turmeric has an intense yellow colour and a distinct flavour. The main active components are called curcuminoids, of which curcumin is the most potent, this plant compound has a long history of use for therapeutic purposes but is present in very small amounts in the natural turmeric root (about 3-5 per cent). How much turmeric do you need? There is no standard or recommended dose of turmeric that should be taken each day. What should I look for on the label? Supplements may contain different forms of turmeric and you are likely to see any one of the following listed: turmeric powder organic turmeric turmeric extract Ideally, choose a product that contains ‘turmeric extract’, this form of turmeric is said to be more potent than regular or organic turmeric and is less likely to contain contaminants. Good quality products should also state the percentage of curcuminoids (active constituents) per dose, the best products contain up to 95 per cent. The formulation may also combine these active constituents with ingredients that aid their absorption. Examples include ginger (as gingerol), black pepper (as piperine) as well as fats such as coconut oil. How to use turmeric supplements safely When taken by mouth turmeric and curcumin are generally considered safe in the short term. However, recent reports suggest that the use of modified products that are designed to enhance our uptake of the purified extract may be linked to liver injury. It is likely there is a genetic component that may make some people more likely to experience this outcome. Restricting use for a set period and choosing a supplement with a moderate, rather than a high dose may be appropriate, and as always, discuss any new supplement regime with your GP. Who might benefit from using a turmeric supplement? Those with joint pain, arthritis, fibromyalgia or any similar inflammatory condition and if you are concerned about cognitive function. If you have been diagnosed with one of these conditions speak with your GP about the suitability of turmeric supplementation for your specific circumstances. Who shouldn’t take turmeric supplements? For the majority of us, turmeric is a safe option in the short term, however, there are some circumstances where caution may be needed. These include, but are not limited to: If you’re pregnant or breastfeeding, you should avoid taking therapeutic doses If you have iron deficiency anaemia If you suffer from gallstones, bile duct obstruction or liver disease, you should be aware that turmeric increases bile secretion If you’re taking prescribed medication, you should refer to your GP or pharmacist for guidance. Those taking blood thinners, diabetes medication or proton pump inhibitors (PPIs) such as omeprazole for acid reflux, should take particular care with turmeric. Is it possible to take too much turmeric? Typically supplements provide 500-2000mg – but check the label to see if this is in the form of ‘turmeric’ or the more active ‘curcuminoids’. The amount appropriate to you will depend on the symptoms you are hoping to manage and your personal circumstances. Taking large amounts consistently over a long period of time may cause stomach upset and in extreme cases ulcers and liver injury. How to choose a turmeric supplement Source wisely – buy from a reputable company. Check the product delivers an effective, but not excessively high dose. Check the product carries a batch number and expiry date. Choose a formulation suitable for your age and gender. Take only as directed on the label and for a scheduled period of time. This supplement is not recommended at high doses or for use over an extended period of time. 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Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.