Revealed: the HEALTHIEST fermented foods (and they're less weird than you expected!)
Fermented foods are not just for foodies – there’s plenty of accessible options for all of us to enjoy and reap the benefits from. Nutritionist Kerry Torrens rounds up the best and, if you’re new to fermented foods, check out her recommendations for delicious recipes to try.
Fermented foods have gone from zero to hero, with our growing interest spurred by all the social media posts touting their many health benefits from improved digestion and gut health to a more resilient immune function and a reduced risk of conditions like type 2 diabetes and heart disease. But fermented foods are nothing new, they’ve been around for centuries, used originally as a means of preservation, before refrigerators were commonplace, they also have a strong cultural identity. If you’ve shied away from the thought of a fermented food because they sounded weird and the idea of eating bugs put you off, then think again because many of the healthiest options are familiar foods many of us eat every day. Discover our full range of health benefit guides and check out the health benefits of fermenting, what are probiotics and our favourite fermented food recipes. What are the healthiest fermented foods? 1. Cheese (including aged cheddar, parmesan, gouda and mozzarella) Would you believe that some cheeses are more effective than a probiotic supplement? Mozzarella, the Italian soft, fresh cheese is a classic example, although be aware that levels of beneficial bacteria will vary depending on the source of the milk used. Discover the healthiest cheeses. Be inspired by our recipes, including caprese salad, courgette, potato and cheddar soup and parmesan spring chicken. 2. Yogurt Interestingly, just one serving of 100g of probiotic yogurt every day may be beneficial for helping manage stress, anxiety and quality of life in post-menopausal women. We need to understand more about the mechanism behind this, so more studies are needed, but it may be a good habit to start! Discover the health benefits of yogurt. Use up yogurt to make our roast aubergines with yogurt and harissa, instant frozen berry yogurt and roasted beetroot with za’atar, chickpeas and harissa yogurt. 3. Olives Olives are one of the most popular fermented foods. Their natural saltwater fermentation makes them rich in a family of bacteria called lactobacillus, this is one of the most influential of all of our good gut bugs. Discover the health benefits of olives. Add salty olives to our chicken and olive casserole, cod with olives and crispy pancetta and tuna, olive and spinach spaghetti. 4. Sourdough Typically made from just four ingredients – flour, water, salt and a starter culture – sourdough is easy to digest and highly nutritious. It’s the starter combined with the long fermentation which holds the key to sourdough’s taste, texture and its health credentials. The starter is a mixture of flour and water, which is fermented by wild yeasts and lactic acid bacteria, which gives the sourdough its rise. Traditional sourdough undergoes a slow fermentation, which makes its vitamins and minerals more accessible. The process also kick-starts the breakdown of protein (gluten), making the bread easier to digest. Although the beneficial bugs, found in the starter, are lost during baking, compounds called polyphenols become easier for us to access. These act as a fuel source for the good gut bugs we already have and, unlike many commercially produced loaves, sourdough helps keep blood sugar levels stable too. Discover the health benefits of sourdough. Give sourdough a go with our step-by-step recipe to make your own starter, and use it to make our classic sourdough loaf. 5. Apple cider vinegar Apple cider vinegar is made by crushing apples and allowing yeasts to ferment the natural sugars into acetic acid. It’s the unfiltered vinegar that retains the benefits because it contains the mother, a collection of proteins, enzymes and friendly bacteria. You’ll recognise an unfiltered product when you see it because it will appear cloudy in the bottle. Including apple cider vinegar in your diet may help improve fasting blood sugar and reduce HbA1c, a marker your doctor may check because it gives an indication of your long-term blood sugar control. Discover the health benefits of apple cider vinegar. Use apple vinegar to make our spicy black bean tacos. 6. Sauerkraut Sauerkraut or sour cabbage is essentially fermented cabbage and is thought to have originated in China more than 2,000 years ago. The process of fermentation initiates certain beneficial bacteria and it’s these, along with the process itself, that makes sauerkraut such a healthy choice. Fermented cabbage is especially heart-healthy, being fibre-rich and a source of beneficial bugs that help to balance cholesterol levels. It’s also a good source of potassium and its bacterial content is thought to positively influence blood pressure. Discover the health benefits of sauerkraut. Discover how to make your own sauerkraut using our easy recipe. 7. Kefir Kefir may be even better for you than yogurt! This is because it benefits from a more wide-ranging composition of beneficial bugs and yeast. These microbes are responsible for producing bioactive compounds that have numerous benefits for our health, from improving digestion to lowering cholesterol. Discover the health benefits of kefir. Enjoy kefir in our raspberry and kefir overnight oats and kefir breakfast smoothie. 8. Kimchi A fermented combination of vegetables and spices, this traditional Korean food is now popular across the world. The process of fermentation, by mainly lactobacillus bacteria, is thought to enhance the nutritional value of kimchi. This is because the bacteria themselves synthesise vitamins and minerals, and the process of fermentation deactivates some less favourable compounds. Including kimchi regularly in your diet may help you manage cholesterol and balance blood sugar levels. Discover the health benefits of kimchi. Add the bold flavour of kimchi to our kimchi fried rice, kimchi noodles and kimchi scrambled eggs. 9. Kombucha Kombucha is a mildly fizzy, fermented drink made from sweetened tea and a specific culture known as a scoby – a symbiotic culture of bacteria and yeasts. The bacteria and yeast in the scoby convert sugar into ethanol and acetic acid. The acetic acid is responsible for kombucha’s distinctive sour taste and makes it a great alternative, when you fancy something a little different. Kombucha contains small amounts of vitamins and minerals, including vitamin C and vitamins B1, B6 and B12, which are produced when the yeast breaks down the sugars. Levels are likely to vary by product. Discover the health benefits of kombucha. Make your own kombucha with our easy recipe. 10. Miso A traditional ingredient in Japanese and Chinese cooking, miso paste is made from soybeans and grains that are fermented by koji enzymes and beneficial bacteria. Miso is rich in gut-friendly bugs, protein, vitamins E and K as well as isoflavone plant compounds which may have anti-cancer benefits. Discover the health benefits of miso. Use miso to make our miso aubergines, miso salmon with ginger noodles and miso chicken and rice soup. 11. Tempeh A great protein alternative, tempeh is a traditional soya product made from cooked, fermented soya beans. It’s rich in bone-friendly minerals including calcium, magnesium and phosphorus. In addition to this, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these valuable minerals. This makes fermented foods, like tempeh, easier to digest and the nutrients they provide, easier to absorb. Discover the health benefits of tempeh. Be inspired by our chilli tempeh stir-fry and tempeh traybake. 12. Natto A traditional Japanese dish of fermented soybeans, natto is a rich source of good-for-you bacteria. It’s traditionally consumed at breakfast and has a beneficial effect on the gut. Containing as much as 100 times more vitamin K2 than some cheeses, it’s particularly useful for those at risk of poor bone health. However, if you’re on blood-thinning medication, such as warfarin, you should refer to your GP or registered dietician before introducing vitamin-K-rich foods into your diet. Learn more about natto and what makes the Japanese diet so healthy. Enjoyed this? Now try… 4 signs you have an unhealthy gut (and what to do to help it) Top 10 probiotics foods to support your gut health Digestive health recipes and tips Gut-friendly recipes How to make kefir How to make kombucha Got a question about gut health? Let us know in the comments below. This page was reviewed on 10 October 2025 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Here's what the experts from Good Food put in their healthy work lunchboxes
Try our delicious healthy packed lunch ideas. Choose from homemade protein pots, hearty soups, salad boxes or filling wraps and sandwiches.
The Good Health team are not just health-conscious, they’re foodies too, so they’re constantly on the lookout for new and delicious lunches to take to work. We’re pretty sure we’ve cracked it with these inspiring ideas, they’re full of nourishing ingredients so you can look forward to a midday meal that not only tastes great, but is good for you too. Read on for all the inspiration you need for the perfect packed lunch. For top storage solutions, see our reviews of the best meal prep containers and lunchboxes. Discover our full range of healthy lunch recipes or try a selection of our healthy dinner recipes, including our lighter lasagne and chicken katsu curry. Healthy lunch recipes Burrito bowl with chipotle black beans Check out this bowl of goodness! When we create a lunch bowl we first choose a base – grains work well, here we’ve used rice but quinoa or bulgur wheat are great options too. Then we think protein – you could opt for leftover chicken or, like us, beans. Finally add plenty of greens, such as spinach, kale or broccoli and fresh herbs, if you have them. Pack a light dressing for drizzling and, when you're ready to eat, pour over and enjoy. Bowl recipes like this can easily be packed up in a lunchbox and transported to work. Nutritional summary (per serving): 573 kcal, 21g fat, 4g sat fat, 72g carbs, 16g protein Give it a go with these ‘good-for-you’ bowl recipes: Quick chicken hummus bowl Salmon & purple sprouting broccoli grain bowl Roasted cauli-broc bowl with tahini hummus Easy salmon sushi rice bowl Spinach falafel & hummus bowl Sweet potato & cauliflower lentil bowl See all our healthy bowl recipes Healthy caesar pitta Guaranteed to hit the spot, this healthy caesar pitta is made using a lean source of protein, a wholemeal pitta for its extra fibre, and a lighter anchovy, garlic and yogurt dressing. Add plenty of crunchy lettuce, cucumber and tomato, and you have a lunch that’s full of flavour yet lower in fat than you might expect of a caesar salad. Pack up the ingredients separately and assemble at your desk for a fresh, flavour packed lunch. Nutritional summary (per serving): 461 kcal, 17g fat, 3g sat fat, 34g carbs, 40g protein Discover more sandwich inspiration: Stuffed Moroccan-style pitta Green club sandwich Smoked trout & cucumber open sandwiches Chicken & avocado sandwich topper More healthy sandwich ideas Lentil & tuna salad Salads are one of the quickest and easiest lunches to throw together – just pop everything in a bowl, give it a mix and you’re done. With endless flavour combinations they’re a great way to vary your midweek menu and to use up whatever you have in the fridge. Experiment with different leaves, grains or pulses, layer up the toppings with colourful fruit and veg, protein-rich meat, fish, tofu or eggs, then ramp up the flavour and texture with nuts, seeds, herbs, spices and dressings. Our lentil and tuna salad uses storecupboard staples including ready-cooked puy lentils and canned tuna – just add cherry tomatoes, parsley and a zingy mustard dressing. Nutritional summary (per serving): 374 kcal, 15g fat, 2g sat fat, 26g carbs, 28g protein Try these nutritious salad recipes: Puy lentil salad with beetroot & walnuts Guacamole & mango salad with black beans Minty beetroot, feta & bulgur salad Smoky chickpea salad Waldorf salad More healthy salad recipes Easy meal prep pasta Looking for time-saving options? Then we’ve got you covered. Cook once and eat three times with our easy meal prep pasta, allowing you to make three different dishes – salmon, chicken and aubergine pasta – all in one go. These pasta salads offer you high protein, healthy fats and fibre, while all topping up your five-a-day. Simply pop in the fridge for when you need some midday fuel. This portable lunch is equally delicious served cold or quickly reheated in the microwave. Nutritional summary (per serving) – chicken pasta: 475 kcal, 10g fat, 1g sat fat, 45g carbs, 47g protein Turn up the flavour with our simple, healthy pasta recipes: Linguine with avocado, tomato & lime Garlicky mushroom penne Squash & spinach fusilli with pecans Broccoli pasta salad with eggs & sunflower seeds Ratatouille pasta salad with rocket More healthy pasta recipes Spicy chicken & avocado wraps We’re always looking for a way to boost your everyday soggy sandwich, and flatbreads and tortillas quite often come to the rescue. Alternatively, if you’re looking to cut the carbs, you could use crisp lettuce leaves. Protein-rich chicken and fish make great fillings, or pile on veg for a lunchtime fibre boost. We think these spicy chicken & avocado wraps leave you satisfied and happy, and without that post-lunch slump. Nutritional summary (per serving): 403 kcal, 16g fat, 4g sat fat, 32g carbs, 29g protein Try more healthy wrap ideas: Butter bean curry wraps Roasted chickpea wraps Veggie olive wraps with mustard vinaigrette Tuna mayo lettuce wraps Lemony salmon & lettuce wraps Black bean & tortilla soup Budget-friendly and super healthy, cooking up a big batch of soup at the weekend will ensure there’s always something nourishing and ready to go through the week. To avoid leakage, pour into a flask with a tight seal. You could even freeze (use a tub that's suitable for the freezer and microwave), then thaw and reheat when you want to eat. Give this filling black bean & tortilla soup a go – just pack the toppings of feta, tortillas and coriander separately. A bowl of this delicious soup is fibre-rich, a great source of plant-based protein and contributes two of your five-a-day. Nutritional summary (per serving): 169 kcal, 4g fat, 1g sat fat, 21g carbs, 8g protein See more nutritious soup ideas: Mexican-inspired bean soup with shredded chicken & lime Seeded wholemeal soda bread Rustic vegetable soup Carrot & ginger soup Bean & barley soup Easy meal prep rice Here we’ve opted for high-fibre brown rice to keep us satisfied through the afternoon. We’ve designed these easy meal prep rice recipes to give you two delicious lunches, one fish, one veggie, with just a single prep session – saving you time and effort! We’ve used nourishing additions like walnuts, chickpeas, red pepper and rocket to pack in extra nutrition. Don’t forget if you’re cooking your rice from scratch (instead of using a pre-cooked rice pouch), make sure you cool it quickly and refrigerate, for more information check out the FSA’s food safety tips. Nutritional summary (per serving) – tuna salad: 499 kcal, 13g fat, 2g sat fat, 58g carbs, 34g protein Try more healthy rice recipes: Zingy salmon & brown rice salad Miso brown rice & chicken salad Lentil rice salad with beetroot & feta dressing Miso brown rice & broccoli salad with fiery prawns Steak & broccoli protein pot When we create a lunch option we typically aim for a balanced plate – this means a meal with a combination of protein, carbs, healthy fats and fibre. That said, a few of the team are currently looking to increase their protein intake – this is because they find protein helps keep them fuller for longer or they are looking to build or maintain muscle mass. With this in mind we set out to create a selection of protein pots, such as this steak and broccoli pot. Using wholegrain rice and broccoli we’ve not skimped on the fibre, plus we’ve ensured a source of important vitamins and minerals while keeping protein levels high. Check out our other protein pots, all containing around 30g protein per serving: Tuna niçoise protein pot Chicken protein pots Nutritional summary (per serving) steak & broccoli protein pot: 385 kcal, 10g fat, 4g sat fat, 38g carbs, 30g protein Want more high-protein lunch recipes? Enjoyed this? Discover more... All our healthy recipe collections Quick lunch ideas for work Our favourite low-calorie lunch ideas 10 healthy snacks you can make in minutes How to pack a healthy lunchbox How to eat a balanced diet Have you got a favourite packed lunch? Share your ideas and inspiration in the comments below… This article was last reviewed on 13 October 2025 by Kerry Torrens. 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 multivitamins and minerals 2025 – tried and tested
What are the best multivitamin and mineral supplements, and are they worth it? Find out who may benefit from taking a multivitamin, and which nutrients should be included in a multi
A multivitamin and mineral refers to a supplement that blends vitamins, minerals and sometimes other health-promoting ingredients. There is no set list of ingredients, and these can vary from brand to brand – this can be an issue, as it’s difficult to compare products with different formulations. Do I need to take a multivitamin? First and foremost, you should be eating a balanced and varied diet in order to get the important vitamins and minerals our bodies need to perform at their best. Vitamins D, C and K, iron, fibre, zinc and omega-3, to name a few, are all essential for good mental and physical health. However, due to a range of factors, national surveys show that we are consistently falling short of recommended intakes. Over time, this may be a risk factor for chronic disease, especially for the elderly. So, it may be wise to top up with a well-chosen supplement. There are many high-street multivitamin and minerals (multis) available, which are generally considered safe. While supplements are never a substitute for poor diet, there is some evidence to suggest they help to reduce the nutritional gap. Whether or not to supplement with a multi can be a difficult decision, especially given that some studies suggest supplementation is not associated with improved health outcomes. One of the issues here is that studies tend to use different definitions for a multi, as well as varying doses of nutrients, combined with formulations that are subject to frequent change, all of which makes comparison difficult. Discover more in our guide: do supplements work? Best multivitamins at a glance Best multivitamin tablets Best multivitamin for meeting daily recommended values: Swallow Daily Multivitamin, £30 Best one-a-day multivitamin: HealthSpan Gold A-Z multivitamin, £15.99 Best multivitamin for women: Dr Vegan Women's ProMulti, £28.99 Best all-rounder multivitamin tablet: Higher Nature Advanced multi, £19.95 Runner-up multivitamin tablet: Centrum Advance, £4.50 Best budget multivitamin tablet: Healthspan Multivitality Pro, £18.99 Best multivitamin capsules Best all-rounder multivitamin capsule: Viridian High-5, £10.80 Runner-up multivitamin capsule: Heights Vitals, £40 Best chewable multivitamins Best multivitamin gummy: Weightworld multivitamin gummies, £19.49 Best chewable multivitamin: Centrum chewables, £7.99 Jump to section: Best multivitamins to buy in 2025 Who might benefit from a multivitamin? Which nutrients are important in a multivitamin? What makes a good multivitamin? How we tested multivitamins All multivitamins were tested against a clear set of criteria, with detailed notes recorded during the process. We included samples from various brands, with a range of price points to suit different budgets. The key areas we assessed were: Taste and flavour: for gummies and liquids, we noted whether the flavour and texture were pleasant and suitable for daily use, without leaving an artificial aftertaste Nutrient profile: each product was examined to see which vitamins and minerals were included, the amounts provided per daily dose, and how those levels compared to the Nutrient Reference Values (NRVs). We also considered whether the nutrients were in forms that are easily absorbed by the body Additives: ingredient lists were reviewed for unnecessary extras such as preservatives, artificial sweeteners or colourings, with preference given to products that kept formulations simple Dietary requirements: we checked whether each supplement was suitable for specific dietary needs, including vegetarian, vegan and gluten-free options Value for money: cost per daily dose was compared across products, weighing price against nutrient quality, formulation and overall ease of use Best multivitamins to buy in 2025 Best multivitamin tablets Swallow Daily Multivitamin Available from Swallow (£30) Best multivitamin for meeting daily recommended values Price per day: (recommended dose) 84p Star rating: 5/5 What our testers find most impressive about this supplement is that it meets the recommended dosage for each nutrient, including vitamins C, D3, E, B12, zinc, iron and more. Available from: Swallow (£30) HealthSpan Gold A-Z multivitamin Available from HealthSpan (£15.99) Best one-a-day multivitamin Price per day: (recommended dose) 13p Star rating: 5/5 Suitable for vegans, these multivitamins provide 100% of the nutrient reference value for most key vitamins and minerals, though calcium and magnesium are present at lower levels. Some nutrients are not in their most bioactive forms but the overall formula covers a broad spectrum. One-a-day tablets are easy to remember and the packaging is recyclable, arriving in tamper-proof blister packs. The tablets are quite large but can be split in half if needed and have no flavour or smell. They offer good value for money and backed by a money-back guarantee. Available from: HealthSpan (£15.99) Dr Vegan Women's ProMulti Available from Dr Vegan (£28) Best multivitamin for women Price per day: (recommended dose) 93p Star rating: 5/5 Two capsules a day are easy enough to incorporate into a daily routine, and the standard-sized capsules are tasteless with a slight biscuit-like scent. The formula is vegan and free from gluten, dairy, lactose, soya and wheat. With a comprehensive nutrient profile, including high levels of B vitamins, vitamin D3, K2, C and key minerals, it covers most daily requirements, though iron is not included. Packaging is plastic-free and home compostable, making it an environmentally friendly choice. A 60-day money-back guarantee is also offered. Available from: Dr Vegan (£28) Higher Nature Advanced multi Available from Body Kind (£19.95), Higher Nature (£19.95), Amazon (£19.95) Best all-rounder multivitamin tablet Price per day: (recommended dose) 44p Star rating: 4/5 Providing 26 essential micronutrients in their optimal absorbable forms, this vegan-friendly formula is high-potency and offers the additional benefits of live probiotic bacteria. This product offers good value, given you can typically expect to pay a little more for products that include chelated minerals, and with vitamins that are better absorbed and used by the body. That said, these tablets are large and our tester found them difficult to take. Available from: Body Kind (£19.95) Higher Nature (£19.95) Amazon (£19.95) Centrum Advance Available from Amazon (£4.50), Boots (£10.50), Superdrug (£15.49) Runner-up multivitamin tablet Price per day (recommended dose): 23p Star rating: 4/5 Providing a good balance of nutrients, many of which are at 100% NRV, this one-a-day tablet is quite large, but has a pleasant ‘fruits of the forest’ aroma, with no aftertaste. The product does contain additives, including a synthetic colourant. Available from: Amazon (£4.50) Boots (£10.50) Superdrug (£15.49) Healthspan Multivitality Pro Available from Healthspan (£18.99), Amazon (£19.99) Best budget multivitamin tablet Price per day (recommended dose): 19p Star rating: 4/5 This balanced formulation provides a full complex of the vitamin B group, as well as vitamins A, D, E and C, as well as most key minerals, many of which are present at 100% of the NRV. The product is also enhanced by the addition of two strains of beneficial probiotic bacteria. Our tester found the one-a-day vegan tablet large, but its shape eased swallowing. This was the most cost-effective product in our trial. Available from: Healthspan (£18.99) Amazon (£19.99) Best multivitamin capsules Viridian High 5 Available from Body Kind (£10.80), Viridian (£10.80) Best all-rounder multivitamin capsule Price per day (recommended dose): 35p Star rating: 4.5/5 Named to reflect the higher levels of vitamin B5 in this product, this vitamin may help reduce tiredness and fatigue. Our tester found the one-a-day capsule easy to fit into their lifestyle and pleasant enough to take. The vegan-friendly formulation includes nutrients in their active and bioavailable forms, making this excellent value for money. Available from: Body Kind (£10.80) Viridian (£10.80) Heights Vitals Available from Heights (£40) Runner-up multivitamin capsule Price per day (recommended dose): £1.33 Star rating: 3.5/5 Delivered in a delayed-release capsule to maximise nutrient absorption, two capsules provide 20 essential micronutrients, along with omega-3 fatty acids in a vegan-friendly form. This is the most expensive product in our trial, although the manufacturer does offer a 30-day money-back guarantee. Our tester disliked the aftertaste, which made the two capsules per day less appealing. Expiry and batch number details are difficult to locate on the packaging. Available from: Heights (£40) Best chewable multivitamin Weightworld multivitamin gummies Available from WeightWorld (£9.99), Amazon (£19.98) Best multivitamin gummy Price per day (recommended dose): 25p Star rating: 4/5 Gummies and chewables tend not to supply a full spectrum of nutrients, but this product offers a reasonable balance, with the exception of some B vitamins, calcium and iron. Our tester found the gummies to be overly sweet, and described the flavour as being reminiscent of strawberry laces. The product is supported by a full money-back guarantee. Available from: WeightWorld (£9.99) Amazon (£19.98) Centrum fruity chewables Available from Pharmacy2U (£7.99), Superdrug (£7.99), Boots (£8.50) Best chewable multivitamin Price per day (recommended dose): 54p Star rating: 3.5/5 For those who find tablets and capsules difficult to take, a chewable or gummy supplement may be a good solution. Like other products of this type, this fruity chewable contains sweeteners (xylitol and aspartame) to help improve its palatability. The product provides a good range of vitamins and minerals, including iron. Our tester found the citrussy berry flavour pleasant, but did comment that two chewables a day ‘seemed quite a lot’. Contains E numbers. Available from: Pharmacy2U (£5.99) Superdrug (£7.99) Boots (£8.50) Who might benefit from a multivitamin? If your diet isn’t as good as it could be, perhaps because of a food intolerance, allergy or following a restricted form of eating, a multi may act as a nutritional safety net. In summary, a supplement may be useful for those who: Have an intolerance or allergy to foods like eggs, dairy or wheat Follow a plant-focused diet, avoiding all meat and animal derived products Follow a restricted diet for cultural, ethical or religious reasons Have a poor appetite or problems with chewing or swallowing Are planning a pregnancy or are pregnant Are over 65 years old and may be experiencing a decline in the absorption of some nutrients Which nutrients are important in a multi? A basic adult multi will provide the most important micronutrients, including vitamin A; the vitamin B group (including folic acid and B12); vitamins C, D, and E; and key minerals, which may include iron, iodine and zinc. These are likely to be present in amounts up to 100% of the recommended daily amount (or nutrient reference value, NRV). Calcium is usually present in lower quantities, because otherwise the one-a-day tablet or capsule would be too large (or the dose would need to be split into two or more per day). Other minerals like potassium are often kept low to avoid drug-nutrient interactions. Check that the product you choose includes vitamins, such as the B group and vitamin C, as these are water-soluble and not stored in the body, so we need to have a regular intake. Others, like vitamin D, are hard to get in adequate amounts from the diet, which is why UK guidelines suggest we consider a supplement of 10mcg from the months of October through March. It is worth remembering that exceeding 100% of the daily value of some nutrients may not be helpful – this is because micronutrients – like vitamins A, D, E, and K – can build up in the body and may pose a toxicity risk. This means that if you are taking a high-potency multi along with other supplements, you should check you are not taking too much. When you’re selecting a multi, consider your age and gender. This is especially relevant for children, who need different levels of nutrients depending on their stage of growth. For adults, vitamins and mineral needs may increase from mid-life onwards – for example, premenopausal women need more iron, while older adults may need more calcium, vitamin D and B6. A complete A-to-Z formulation may include additional micronutrients, such as vitamin K, selenium, boron and chromium. These products are often too large to create a single tablet or capsule, so the recommended dose may be two or more per day. What makes a good multivitamin? The best supplements will provide nutrients in their most bioavailable form; for example, vitamin E is most active in its natural form (d-alpha tocopherol). Similarly, vitamin D may more effectively maintain blood vitamin D levels when taken as vitamin D3 (cholecalciferol). Minerals that are chelated with amino acids – for example, zinc citrate – are also better absorbed, though the product may be more expensive and the minerals may be included at lower levels. Where the vitamin B group is included, look for a product that ideally provides all eight of these vitamins. This is because each B vitamin plays a unique role in the body, and they also work together to support bodily functions. Easily absorbed versions include vitamin B6 as ‘pyridoxal-5-phosphate’ and folic acid as ‘5-methyltetrafolate’. Enhanced products, which are likely to be more costly, may include additional ingredients such as beneficial probiotic bacteria, omega-3 fatty acids, antioxidant plant compounds (such as bioflavonoids) or herbal extracts like ginseng. For those on a vegetarian or vegan diet, check that the product is suitable for your needs – this means nutrients should be sourced from plant extracts, algae, lichen, yeasts and/or bacterial fermentation. 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. Always check the product label and ingredients before purchase. If you're pregnant or breastfeeding, taking prescribed medication or have a medical condition, refer to your GP or pharmacist to ensure the product you choose is appropriate for you. More multivitamins tried and tested Centrum multi gummies: 3.5/5, Amazon (£12.24) Read more health and wellbeing reviews Best magnesium supplements Best iron supplements Best vitamin D supplements Best pre-workout supplements Best creatine supplements Best omega-3 supplements Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The best 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.
How to save money with our nutritionist-approved electrolyte recipe
Electrolyte supplements are everywhere, but do you really need to spend out to stay hydrated? We find out…
Electrolytes are essential minerals and crucial for hydration and muscle function. While the role they play in maintaining hydration is undisputed, if you’re already eating a varied, balanced diet do you really need an electrolyte boost and, if so, does this mean spending big on electrolyte products? Discover the answer to these questions and learn to make your own electrolyte drink. Found in our body fluids, electrolytes are minerals like sodium, potassium and chloride, and have an electric charge (‘electro’) when dissolved in liquid. They play a vital role in the body, not just to support hydration, but by regulating muscle contractions and nerve impulses, and helping balance the body’s pH levels. Trending on social media, electrolyte supplements are hot news and as a result tend to put a fairly hefty dent in your pocket. Next, discover how to stay hydrated on a run, the most hydrating foods and find out how much you should drink a day. How to make an electrolyte drink at home Easy to make and affordable, homemade electrolyte drinks can make a healthier alternative to expensive supplements and fancy, shop-bought products. Simply follow these easy steps: Pick your base Healthy options include milk, mineral water, herbal tea and coconut water. Although it might not be your first choice for hydration, studies suggest that milk is more beneficial than a sports drink. This is because it is a natural source of electrolytes, including sodium – if you choose a plant-based alternative, make sure it’s fortified with key nutrients. Coconut water is another popular choice and is rich in potassium, however it’s comparably low in sodium, as are other plant milks. Look for a product made with 100% coconut water, with no added sugars. Top up with fruit and vegetables Fruit juices, soft fruits like banana and avocado as well as cucumber and kiwi blend really easily and contribute electrolytes, including potassium, as well as natural sugars. Add balance A pinch of salt, bicarbonate of soda or dried seaweed flakes are naturally rich in sodium as well as chloride to help balance body fluids. Flavour Fresh ginger, sweet tasting herbs like mint or a sprinkle of spice, like cinnamon, all work well. Sweeten This depends on your palate but honey or maple syrup can be delicious additions. Try these electrolyte boosts Recovery smoothie 250ml skimmed milk or fortified plant-milk 1 small banana 1/8 tsp sea salt crushed ice or 1 ice cube honey or maple syrup to taste Blend all the ingredients together and enjoy. Oral rehydration recipe (St Mark’s solution) For persistent episodes of diarrhoea/vomiting. 20g glucose powder or table sugar 2.5g sodium bicarbonate (baking soda) 3.5g salt 1 litre of water Combine the ingredients in water until dissolved, keep at room temperature or in the fridge, use within 24 hours. When might you need more electrolytes? Electrolytes combined with carbs in the form of sugar support the movement of water from your intestine, and so help the body retain fluid for longer. This is especially useful during endurance sport or after a hard gym session when you’ve exercised, and been sweating, for longer than an hour. Similarly, in hot, humid conditions, at high altitude and in dry air when water loss from the body can increase by as much as 10-fold. Illness such as vomiting and diarrhoea may also increase the loss of essential electrolytes and in some circumstances, when your symptoms persist, oral rehydration salts may be recommended. If you feel fatigued, have a headache, experience muscle cramps and weakness, and notice a change in your heart rate then your electrolyte levels may be out of balance. Should you take electrolyte supplements? Your body is designed to regulate electrolytes and keep them at the right level. This means if you’re eating a balanced, varied diet, electrolyte supplementation is generally not needed because the amount you get from your diet should be enough. If you think you could do with a boost you could make a homemade electrolyte drink. When electrolytes may be needed is during prolonged exercise sessions (longer than 90 minutes) and when training in hot weather. In these circumstances, consider a specialist product depending on your needs – a hypotonic sports drink or a zero-sugar electrolyte drink has a lower carb and salt content than that of your blood, this encourages your body to take-up fluids, so you rehydrate quickly. For exercise sessions where you need to support energy levels an isotonic drink may be more appropriate, these have a similar concentration of carbs and salts to your blood, so take a little longer to hydrate, but because they provide a source of energy, they can sustain energy levels and performance. If you’ve been experiencing persistent diarrhoea and/or vomiting, your GP or pharmacist may recommend an off the shelf product such as Dioralyte. Rehydration products like this are typically taken for 24-48 hours and may help support recuperation. Read the pack carefully and only take if needed. Can you get electrolytes from your diet? Absolutely, your diet is the primary source of electrolytes, include naturally rich foods such as those below, and use our homemade drink when you need additional support. Naturally rich foods include: Sodium – fermented vegetables, cheese, smoked fish Chloride – sea salt, table salt, seaweed Potassium – avocado, banana, spinach, kale, sweet potato Magnesium – nuts, seeds, green leafy vegetables, wholegrains Calcium – dairy, tinned fish with bones, sesame seeds, fortified dairy alternatives Phosphate – cheese, salmon, yogurt, lentils Bicarbonates – bread and bakes that use sodium bicarbonate (baking soda) as a raising agent Saving money on supplements Commercial products are designed to replenish electrolytes, provide a source of hydration and potentially support energy. That said, many of them are high in sugars, artificial colours and flavourings, and tend to be pricey. These products may also be unsuitable for some individuals including those with kidney disease, high blood pressure and heart disease. Rather than succumbing to expensive marketing, focus on eating a varied, balanced diet and hydrating with a variety of options, including plain water, herbal teas, diluted juices and high-water-content foods. A DIY electrolyte drink is easy to make and allows you to control the ingredients you use as well as offering a budget-friendly option. Eating a balanced diet, which includes a wide variety of fruit and vegetables, and staying well hydrated is key to replenishing and maintaining electrolyte levels. Here are some other things you can do to maintain balance: Don’t add salt to your food – instead flavour foods using herbs and spices Avoid highly physical activity during the hottest times of the day. If you are training for a sports event, such as a marathon, you will need to pay particular attention to how you hydrate. This is because both fluid and electrolytes are lost in sweat. That said, you don’t want to overdo the fluids – consuming too much, especially those with a diuretic action, may flush electrolytes out of the body Finally, if you are on medication, including over-the-counter products, and you suspect they may be causing an electrolyte imbalance, speak to your GP or pharmacist Further reading: Electrolytes: what are they and do I need to replenish them? Top 5 health benefits of drinking water How much water should you drink every day? What to eat and drink in a heatwave Is fruit juice good for you? Top 5 health benefits of lemon water Other ways to enjoy an electrolyte boost: Avocado smoothie Green rainbow smoothie bowl Green cucumber & mint gazpacho Gazpacho Try these delicious ways to stay hydrated: Fruit-infused water Watermelon & strawberry slushie Raspberry lemonade slushies This page was reviewed on 3 October 2025 by Kerry Torrens Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Can you 'overmaxx'? The truth about how much fibre you REALLY need
'Fibremaxxing' is gaining traction across our social media feeds, but is maxing your fibre always a good thing or can it bring risks of its own? And, how much fibre should you be getting? Nutritionist Kerry Torrens explains.
A wellness trend popularised by social media, 'fibremaxxing' is all about upping your fibre intake; this might involve adding fibre-rich foods like prunes to your diet or, when taken to extremes, boosting fibre through supplements such as powders. Most of us think of fibre as the non-digestible mainly carbohydrate material found in plants – the part that our digestive enzymes can’t break down. Getting enough of this fibre is associated with a lower risk of heart disease, stroke, type-2 diabetes and colon cancer. Plus, when you eat fibre-rich foods, they’ll keep you fuller for longer, improve your digestion and keep you regular. When eaten as part of your everyday diet, fibre supports gut health and may increase the number and variety of gut bugs that live there; it also helps us maintain a healthy weight, supports cholesterol balance and regulates hormones. Is all fibre the same? The answer is no – there are three main types of fibre: Soluble fibre thickens and becomes gel-like when mixed with fluid. Examples include gums, pectin, beta-glucans in oats and the fibre found in psyllium husks. If you’re a keen jam maker, you’ll be familiar with this, because the soluble fibre pectin is key to getting a good ‘set’. In our bodies, these fibres slow our digestion and the speed at which we absorb nutrients. Be aware, though, that soluble fibre may affect the absorption of prescribed medication, so refer to your GP if needed Insoluble fibre is what we tend to refer to as ‘roughage'; this isn’t changed by our digestion, so it acts as a bulking agent that helps prevent constipation. Eating high levels of this type of fibre throughout our lifetime may help lower our risk of developing conditions like haemorrhoids, as well diverticulitis Fermentable types of fibre are broken down by gut bacteria; these fibres act as a fuel source for the gut bugs and, in return, create beneficial by-products called short-chain fatty acids (SCFA). These SCFAs feed the cells of our colon, help make our immune system more robust, improve our tolerance to certain foods and regulate our allergy response. Resistant starch, as you might expect, is resistant to our digestion but is fermentable, so it gets broken down by bacteria. Studies suggest that when we include foods rich in resistant starch, we benefit from better blood sugar levels, improved appetite control and more efficient digestion Discover our full range of health benefit guides, including our spotlight on high-fibre diets and our top high-fibre recipes, including kidney bean curry and chickpea burgers. Is extra fibre safe for everyone? No, extra fibre is not necessarily safe for everyone – it depends on your personal circumstances. For example, if you’ve recently been diagnosed with diverticulitis, you should follow a low-fibre diet until your condition is under control. Similarly, if you have irritable bowel syndrome, you may find your tolerance to fermentable fibre is low and you should minimise these in your diet until your condition is more manageable. Examples of these include inulin found in asparagus, onions and artichokes, and oligo-fructose found in bread, cereals, ripe bananas and some vegetables. Speak to your GP or a registered dietician for further advice – they may suggest you follow a low-FODMAP diet under their professional supervision. Anyone on prescribed medication should use caution when adding significant amounts of additional fibre to their diet, because certain types like pectin (fruit) and beta-glucans (oats) may affect the body's ability to absorb these medications, including aspirin. Likewise, if you’re on insulin to control diabetes, you should be aware that fibre may reduce your blood sugar levels, which may mean you need an adjustment to your medication. Always speak with your GP first. How much fibre should I be eating each day? As part of a balanced, healthy diet, UK guidelines recommend an average adult consumes 30g fibre per day. Most of us fall short of this amount. Good sources include fresh and dried fruit, vegetables, beans and pulses, nuts, seeds and wholegrain cereals. Children, depending on their age, should be eating between 15-25g fibre per day. Symptoms of too much fibre If you increase your fibre intake too quickly, you may experience uncomfortable side effects, such as: bloating cramping and wind constipation diarrhoea These are all signs that your system is overwhelmed. High fibre levels may impact your appetite, making you less likely to eat foods rich in other essential nutrients like protein and fats. If you’re a keen exerciser, you may not take on enough calories to fuel your sport. In extreme cases – and when not enough liquid is consumed – a very high-fibre diet may lead to bowel blockages. If you’ve been diagnosed with a gut condition such as irritable bowel disease, irritable bowel syndrome or Crohn’s disease, additional fibre is likely to aggravate your symptoms. Symptoms of too little fibre Telltale signs you’re not getting enough include: getting hungry soon after eating experiencing blood sugar swings and feeling sluggish after a meal having cholesterol levels higher than recommended being overweight experiencing hormonal swings getting constipated and suffering from haemorrhoids Over time, low levels of dietary fibre may lead to gut conditions like diverticulitis or bowel cancer. How to safely introduce more fibre into your diet If you’re looking to increase the fibre in your diet, be sure to drink extra fluids to help the fibre do its job properly, and make changes to your diet over a period of weeks rather than days – this will allow time for your body to adjust. As you gradually increase your fibre intake, your digestive system and gut bacteria should adapt and the uncomfortable digestive symptoms will subside. If you are taking prescription medication or have been diagnosed with a gut condition such as diverticulitis or IBS, you should refer to your GP or a registered dietician for guidance. Found this useful? Now read: High-fibre breakfast recipes Gut health: what does it really mean? 10 probiotic foods to support your gut health How to improve your digestion: Healthy Diet Plan Top 10 anti-inflammatory foods Have you tried fibremaxxing? What foods have you included? Share your experiences in the comments below. This page was reviewed on 3 October 2025 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Do you have bad gut health? This tell-tale symptom will show you
Did you know your gut health can affect your immunity, digestion, energy levels, mood and overall well-being? No surprise then that many of us are increasingly fascinated by what makes a ‘healthy’ gut. But how can you tell if yours is ‘healthy’ or not? Could one tell-tale symptom hold the answer…
A growing body of evidence supports the importance of gut health to our overall wellbeing. This is because what goes on in the gut is linked to many other organs and systems in the body. For example, the gut is in direct contact with the brain (known as the gut-brain axis) and is also an integral part of our immune system. This means our gut is not only responsible for digesting food and absorbing nutrients, it can lead to a host of other symptoms too, from altering our mood to influencing how many colds we get. If you’re feeling bloated, most of the time, then listen up, because your body could be telling you that your gut is not as ‘healthy’ as it could be. This is because regular abdominal bloating can be a sign of too much gas in your system. If you experience regular bloating, say it happens every day from lots of different foods and drinks, it suggests the food you eat isn’t being digested properly, and instead is fermenting in the gut and producing lots of gas. One reason for this is that the balance of bacteria that are known to live in the gut may be less favourable. Remember not all bloating is caused by an unhealthy gut, for example, drinking lots of fizzy drinks can cause bloating, occasionally, as can gulping your food too quickly so it may be helpful to keep a food diary to see how relevant this is for you. Discover more about gut health with the Good Food guide to digestive health, or try some of our gut-friendly recipes and the best probiotic foods. Here's some other ways to tell if your gut might not be as healthy as it could be… 1. You’re suffering excessive wind Everyone passes wind (the average is around 25 times a day), but if you’re finding you have a lot of wind, it’s another sign that excess gas is being produced in the gut. As humans we can’t digest fibre, so we rely on good gut bacteria to digest it for us. If we don’t have the right balance of bacteria in the gut – a condition called dysbiosis – the breakdown of certain foods can be affected, causing lots of gas to be produced. 2. You’re having loose stools If your poo is soft, mushy and quite watery it is often referred to as ‘loose stools’. If you have three or more episodes of loose stools in a day, this is called diarrhoea. This is a sign that food is moving through the digestive system too quickly and may be due to an infection, medication you are taking, extreme stress or inflammation in the gut. Certain foods – depending on the individual – may also cause loose stools as will some food intolerances or too much alcohol. 3. You’re constipated Constipation is when food moves too slowly through the gut. Constipation is often caused by dehydration and not moving around enough, so it can often be easily fixed by drinking more fluids and engaging in gentle exercise. However, it can occasionally be caused by a long-term problem with the muscles in the gut. Read more about constipation 4. Unexplained chronic fatigue Feeling mentally and/or physically tired can be another indicator of poor gut health, it suggests there may be an imbalance in the bacteria that live in your gut. 5. Poor skin health Many common skin conditions, including atopic dermatitis and rosacea, have been linked to imbalances in the gut and even healthy skin ageing may be connected to the balance of your gut microbes. 6. Carb cravings How healthy your gut is can influence the amount you crave certain foods, especially carbs and sugars. This is because poor gut health, can influence the hormones that control your appetite, the reward pathways that are triggered by eating as well as your mood. Likewise, eating lots of sugary foods can influence the balance of bacteria in the gut, and potentially lead to a condition called SIBO (small intestinal bacterial overgrowth) where bacteria that normally live in the large intestine overgrow into the small intestine. This can lead to digestive issues and discomfort including bloating, diarrhoea and pain. How can I improve my gut health? A healthy gut often depends on the bacteria that live in it. We call this community of microbes the gut microbiome, it is responsible for digesting food, producing vitamins and hormones, and other compounds to fuel our cells. A healthy microbiome trains our immune system and reduces inflammation. But for the microbiome to be healthy we need to have a wide variety of useful bacteria and not too many harmful bacteria. If this balance is off, then we may start to see the side effects of an unhealthy gut. Follow these practical ways to improve the levels of good bacteria in your gut. 1. Eat fibre-rich foods The useful bacteria need fibre to live on, so we need to make sure we eat a diet full of fruit, vegetables, pulses, nuts and wholegrains to provide plenty of variety. The bacteria can also benefit when we eat fermented foods like yogurt and sauerkraut. Learn more about fermented foods 2. Look at your sleep schedule Good bacteria thrive in a gut that is well rested so if your sleep schedule is disrupted it can really affect the balance of your microbiome. Research shows that even one night of poor sleep can cause a reduction in a useful type of bacteria called lactobacillus. Having a good routine in place can really help improve the quality and duration of your sleep. Disruption to sleep and the circadian rhythm can impact the balance of the bacteria in the gut. 3. Do some exercise Exercise has also been shown to improve gut health and there can be added benefits if done in nature. It isn’t just food that brings us into contact with good bacteria – all living things that we encounter has its own microbiome. For example, taking a walk through a park means you come into contact with lots of healthy microbiomes from trees, soil, grass and plants, compared to walking along a busy road with lots of buildings and traffic. There is also evidence that contact with animals can improve our gut microbiomes, so having a pet – particularly a dog that you walk outside in nature – can have a beneficial effect on gut health. 4. Seek professional advice It’s important that if you do think you might have a gut health problem you speak to a doctor or healthcare professional – especially if symptoms persist for more than a few days for no obvious reason. Further reading: How to avoid indigestion Eating for IBS Home remedies for constipation What are probiotics and what do they do? Best probiotic supplements Have you implemented ways to improve your gut health? What worked for you? Share your experiences in the comments below. This page was reviewed on 13th October 2025 by Kerry Torrens All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
This tropical fruit contains a range of important nutrients. How can it best help your health?
Papaya is rich in vitamin C as well as protective plant compounds, including one that’s more commonly associated with tomatoes – lycopene. Our nutritionist takes a deep dive into this low-calorie fruit to highlight its nutritional and culinary benefits. What is papaya? Papaya or pawpaw (carica papaya) is a sweet, soft, fleshy fruit native to Mexico, although India is currently the largest global producer. Under-ripe papaya is a useful source of the enzyme papain and can be used to tenderise cheaper cuts of meat. The benefits of papaya include: • Source of carotenoids • Source of fibre • Source of papain • May protect the skin • May support heart health • May support eye health • May protect against cancer • May aid the management of asthma Discover our full range of health benefit guides, including the benefits of mango and benefits of pineapple. Nutritional profile of papaya An 80g serving of papaya: • 29 kcals/122KJ • 0.4g protein • 7g fat • 7g carbohydrate • 7g sugars • 2.3g fibre • 160mg potassium • 48mg vit C Top 8 health benefits of papaya 1. Source of carotenoids The fruit’s orange colour is a clear indicator that papaya is a source of fat-soluble pigments called carotenoids, including lycopene, carotene and cryptoxanthin. Interestingly, the carotenoids in papaya are more bioavailable than those found in tomato and carrots, and the fruit provides a ready source of provitamin A. 2. Source of fibre Papaya contains both soluble and insoluble fibre and, as such, may support digestive health, ease constipation, support the gut microbiome (the community of gut microbes that play a role in keeping us healthy), help stabilise blood sugar levels and potentially aid the management of cholesterol. 3. Source of papain Papaya is a natural source of an enzyme called papain, this enzyme helps to break down proteins in muscle fibres, this means when it is applied in meat preparation, it can help make the meat more palatable and easier to digest. 4. May protect the skin Key nutrients in papaya, such as vitamin C and lycopene, when consumed in sufficient amounts, may support skin health and protect against the appearance of skin aging, including wrinkles. 5. May support heart health Protective compounds like lycopene may reduce the risk of heart disease and stroke. Similarly, being rich in fibre, potassium and protective nutrients like vitamins C and E, including papaya in your diet may help regulate cholesterol, reduce inflammation and support healthy blood pressure. 6. May support eye health Key nutrients in the diet help delay age-related eye illnesses, including macular degeneration. Carotenoid nutrients, like lycopene, beta-carotene and zeaxanthin, are especially important in this regard, making orange-pigmented foods, including fruits like papaya, valuable inclusions for supporting vision and eye health. 7. May protect against cancer While there are no specific studies supporting papaya as a protective agent against cancer in humans, some of the nutrients it provides may play a protective role. Lycopene is one such example. 8. May aid the management of asthma If you have been diagnosed with asthma, increasing your intake of carotenoids may help better control the condition. The exact mechanism supporting these findings needs to be more fully examined, but in the meantime, eating more fruit and vegetables rich in carotenes, lycopene and zeaxanthin appears to reduce asthma symptoms. How to eat papaya Check the fruit is ripe by gently pressing the skin – the flesh should have a soft yield, even colour and pleasant scent. You can simply cut the fruit in half, scoop out the seeds, squeeze over some fresh lime juice and eat with a teaspoon. Alternatively, chop the flesh and add to a savoury salad, a fresh fruit salad or a salsa. Try our summer salmon with papaya salsa, Seared beef & papaya salad with tamarind soy dressing, and jerk chicken salad with papaya. Is papaya safe for everyone? For the majority of us, papaya is a safe fruit to eat; however, if you have a latex allergy, you should exercise caution with both the fruit and any products containing it. Overall, is papaya good for you? Papaya is nutritionally rich, being a good source of carotenoids, vitamins C and E and minerals like potassium. As well as being a low-calorie inclusion, this tropical fruit has useful culinary applications – simply add as a paste or purée to cheaper cuts of meat, leave to marinate and enjoy more tender and palatable meat as a result. Enjoyed this? Now try: What counts as five-a-day? Top 20 healthiest fruits Best low-carb fruits Easy ways to eat fruit in winter How to get your seven-a-day
Often included in menopause supplements, is this plant something you should consider?
The growing awareness of the health implications of menopause and the impact this stage has on a woman’s quality of life has meant increased interested in the gamut of treatments. Herbal supplements like red clover have long been used to balance hormones and support the menopausal transition, but are its benefits backed by science? We explore the evidence to help you decide whether it’s worth adding to your repertoire or not. What is red clover? A pretty flowering plant, red clover (Trifolium pratense) is a legume from the same family as peas and beans. Like its plant relatives, red clover is a source of compounds called isoflavones which are known for their mild oestrogenic effects. Red clover has been used as a traditional remedy for hormonal issues including breast pain, menopause and male-pattern baldness. Typically taken as a supplement or tea infusion, red clover has also been used for osteoporosis, skin disorders, asthma and arthritis. That said, there is limited scientific evidence to support some of these uses. Health benefits of red clover include: May have cardioprotective effects May relieve hot flushes May support bone mineral density May support hair and skin health May support prostate health Discover our full range of health benefit guides including the health benefits of soya and the 10 health benefits of flaxseed. 5 potential benefits of red clover 1. May have cardioprotective effects Menopause marks a significant transition in a woman’s life and is accompanied by a number of physical changes, which includes an increased risk of heart disease. Red clover isoflavones appear to have a small but positive effect in this regard. For example, red clover extract appears to lower levels of a type of blood fat called triglycerides, while increasing high density lipoprotein (HDL), sometimes referred to as ‘good cholesterol’ and decreasing low density lipoprotein (‘bad cholesterol’). These beneficial changes to a menopausal woman’s blood lipid profile may help to keep her cardiovascular system healthy. Despite these encouraging reports, more reserved findings, such as that reported in one 2020 study, suggest more large, high-quality studies are needed. 2. May relieve hot flushes The isoflavones in red clover are reported to reduce the daily frequency of hot flushes. Other studies have confirmed this, including one that combined red clover with beneficial bacteria (probiotics) and found a significant reduction in both hot flushes and night sweats. That said, more research is needed to clarify these possible outcomes, given there have been some less affirmative findings. 3. May support bone mineral density Once menopause is reached, levels of a woman’s natural circulating oestrogen are at their lowest and overtime this can cause bone loss and potentially lead to osteoporosis. Isoflavones provide a mild oestrogenic effect, which some studies suggest may have a positive effect on the bone by supporting mineral density, reducing the rate calcium is removed and speeding up bone renewal. That said, there is still more for us to understand, and for this reason further research is needed. 4. May support hair and skin health Study participants have reported significant improvements in hair and skin texture and appearance after taking 80mg of red clover extract for 90 days. A further study of 30 male participants found topical application to the scalp improved hair growth and reduced hair loss. However, once again more research is needed to clarify the mechanism behind these findings. 5. May support prostate health Red clover may have benefits for the management of benign prostatic hyperplasia (enlarged prostate). Although animal models report favourably, there is clearly a need for more clinical trials in this area. Potential side effects Side effects are rare, but where users do report them, they may include: Vaginal spotting Longer than ‘normal’ menstrual periods Skin irritation Muscle aches Nausea and vomiting Headaches There are of course some groups who should avoid red clover, including those with an allergy to the plant or any of the ingredients it is combined with, hormone-sensitive conditions (including cancer), bleeding disorders as well as pregnant and breast-feeding women. Red clover is not appropriate for infants or children. For safety reasons, those on hormone replacement therapy (HRT) should speak with their prescribing practitioner before considering red clover. This is because the actions or side effects of this medication may be increased by the addition of red clover extract. Similarly, those on the oral contraceptive or tamoxifen as well as other prescribed medications such as immune suppressants and blood thinners should likewise check with their doctor. If you have a planned surgical procedure, stop taking red clover at least two weeks prior to your procedure. How do you take red clover? Dosage will depend on the intended objective and the product chosen. However, a daily dose of 80-120mg appears to have the greatest effect, in most scenarios, although always follow the instructions on the product label. Studies suggest the daily dose is best taken in divided doses – such as one in the morning and one in the evening. Does red clover really increase oestrogen? Animal studies suggest red clover has a mild oestrogenic effect, however, due to the variation in human trials and the differences in the form of isoflavones used, it is not clear which products and at what dose we might expect to see this outcome. Furthermore, the bioavailability of plant oestrogens is dependent on a number of additional factors, not least the consumer’s gut health, this is because certain microbes in the gut are needed to convert isoflavones into their active and most usable form. Overall, should you take red clover? Studies suggest that isoflavones, found in red clover, may have a small but positive effect on blood lipid profiles, bone mass density, hot flushes and skin and hair health. However, it is worth remembering that our genetics, our gut microbiome as well as environmental factors play a huge part in how our bodies react to certain foods, so as yet, we can’t say with any degree of certainty whether a diet rich in phyto-oestrogens is beneficial for all of us. However, given the lack of serious safety concerns, when used in the short term, red clover’s inclusion may be useful for peri- and post-menopausal women, who are not taking HRT or other contra-indicated medication. However, longer term safety studies are necessary. Enjoyed this? Read more of our health guides: Menopause diet: what to eat Eat well for...bone health What foods are good for my skin? Understanding high cholesterol How to get the most out of supplements Considering a supplement? Check out our reviews: Best menopause supplements – to support mood, metabolism and vaginal health The best supplements, tried and tested Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Have you heard of this supplement, believed to be an aid for focus and weight loss?
A naturally occurring compound produced by the body and available as a supplement, l-carnitine supports brain function and aids weight loss, according to some claims. But, does the evidence stack up? Read on to discover more. Supplements that claim to shift the pounds and slim our waistlines are understandably attractive, but before you spend, it’s important to understand the science and whether a particular supplement is appropriate for your circumstances. What is l-carnitine? Carnitine is the generic term used for several compounds: l-carnitine, acetyl-l-carnitine and propionyl-l-carnitine. Carnitine is an amino acid derivative (a building block of protein) made by the body in the liver, kidneys and brain, from two other amino acids, lysine and methionine. For your body to make sufficient amounts, you also need adequate amounts of vitamin C, iron and vitamins B3 and B6. Carnitine is not considered an essential amino acid because the body can make what it needs. We also obtain carnitine from the foods we eat, especially those of animal origin. One of the benefits of carnitine is that it helps convert the foods we eat into energy; it’s especially important for its role in taking long chain fatty acids into energy producing sites known as mitochondria. Carnitine also appears to influence the heart, as well as muscle mass. The benefits of carnitine include: • May improve fat loss • May increase muscle mass • May support energy production in the heart • May improve exercise performance • May improve male fertility • May aid brain function Discover our full range of health benefit guides, including how to lose weight healthily and weight loss drugs: are they right for you? 6 potential benefits of l-carnitine 1. May improve fat loss L-carnitine is often used as a diet aid because it supports the transportation of fatty acids into the energy-producing mitochondria. In doing so, it helps us use fat for energy, especially when we combine it with exercise. Studies suggest this may have a modest improvement on body weight, body mass index and fat mass, but appears to have little impact on our waist circumference or body fat percentage. These somewhat conflicting results mean larger, more comprehensive studies are needed to determine whether l-carnitine can be relied upon to positively impact weight, and in particular fat loss, in all people. 2. May increase muscle mass One study looking at the effect of 24 weeks of l-carnitine supplementation on muscle strength and mass in healthy women reported an increase in muscle mass, but no change to muscle strength. Some claims also suggest it may improve muscle repair and recovery post-exercise. 3. May support energy production in the heart There are conflicting findings on the effects of l-carnitine on the heart and whether it is helpful or harmful – some studies suggest it may reduce inflammation and help produce energy in the heart muscle, especially for those with hypoglycaemic-induced high blood pressure. However, these effects may be gender-specific, being potentially less likely to occur in men. 4. May improve exercise performance L-carnitine may support exercise performance because it may help preserve muscle glycogen, promote fat use and spare the use of amino acids as energy sources, allowing them to be used to make new protein instead. L-carnitine may also reduce the accumulation of lactate, and by doing so, enhance recovery time and reduce muscle soreness, enabling exercise enthusiasts to train harder. That said, evidence for these findings is not conclusive, and more studies are needed. 5. May improve male fertility Taking l-carnitine by mouth and/or in conjunction with acetyl-l-carnitine appears to increase sperm count and motility in men with fertility issues, potentially improving fertility rates. 6. May aid brain function To date, results are mixed, with one 2018 study reporting 1500mg of l-carnitine (as acetyl-l-carnitine) taken daily for 28 weeks improved brain function in those with dementia. However, an earlier review reported no improvement in reaction time, immediate memory or delayed recall in young adults with cognitive impairment. Therefore, more research is needed before conclusions can be drawn. Potential side effects Possible side effects of supplementary l-carnitine include, but are not limited to: • Gut disturbance: l-carnitine does not have an established upper intake level, although doses above 3g per day may cause nausea, vomiting, abdominal cramps and diarrhoea • Coronary artery disease: some research suggests l-carnitine may be linked to an increased risk of coronary artery disease and heart failure, especially in men and those who eat meat. This may in part be because gut bacteria metabolise l-carnitine into a compound called trimethylamine-N-oxide (TMAO), which is known to cause furring of the arteries and potentially lead to atherosclerosis • Thyroid function: taking l-carnitine as a supplement can make the symptoms of a low-functioning thyroid worse • Muscle weakness and seizures: high amounts of l-carnitine may cause muscle weakness in those with chronic kidney disease and may increase the risk of seizures in those with seizure-related disorders Food sources of carnitine There are many natural food sources of carnitine; most, but not all, are of animal origin, including: • Beef • Lamb • Chicken • Cod • Dairy foods, including milk and cheese • Mushrooms, avocado and asparagus • Wholemeal • Flaxseeds How do you take l-carnitine? Carnitine found in food is safe and there is no defined upper limit; however, when taken as a supplement, the appropriate dosage may depend on the form taken. For example, studies suggest taking 3g or more per day may be enough to initiate side effects. There is no dietary reference value for l-carnitine, but the body needs about 15mg per day – this is typically a combination of carnitine made by the body and obtained from the diet. An average adult eating a balanced omnivorous diet should obtain between 24-145mg daily from dietary sources, although the equivalent vegan diet may provide much less, at only 1.2mg carnitine. Healthy children and adults make all the carnitine they need; however, those with end-stage kidney disease or on dialysis, premature babies and people with a rare genetic disorder known as primary carnitine deficiency may have low levels. It should be noted that there is insufficient evidence regarding the safety of l-carnitine as a supplement during pregnancy, and although small amounts may be safe during breast-feeding, large doses should be avoided. Those taking prescribed medication including valproic acid and other anti-convulsant medication should discuss the impact of their medication on carnitine levels with their prescribing practitioner. Certain antibiotics may also affect carnitine levels and the efficacy of anti-coagulants may be increased. Does l-carnitine work without exercise? L-carnitine may help support fat use without exercise, but is considered to be more effective when combined with physical activity. Overall, is it worth taking l-carnitine? Most of us are able to make or consume the carnitine we need, although those with kidney disease, certain genetic disorders or who follow restrictive diets may be at risk of lower levels. Furthermore, more studies are needed to determine the safety and effectiveness of l-carnitine when used as a supplement. Enjoyed this? Read more of our health guides: How to lose weight and keep it off 10 weight loss myths, busted We asked 7 experts what they really think of weight-loss jabs Can you speed up your metabolism healthily? Weight-loss drugs: are they right for you?