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Vitamin supplements
Vitamin D supplements
We need vitamin D for strong bones and teeth, as it helps us absorb calcium from our food. It also has a link with mood and mental health, immune system health and reducing the risk of heart disease.
Find out if you’re getting enough vitamin D and read our guide to the best vitamin D supplements.
Best vitamin D capsules
Vitabright vitamin D3
Available from Amazon (£16.99), Vitabright (£18.99), Superdrug (£18.99)
Star rating: 4.5/5
This is the maximum dose of vitamin D3 at 100mcg (2000 per cent NRV), and the huge pack of 425 one-a-day softgels is good value, so you get a lot of bang for your buck. Just be aware, the capsule is made with gelatine, so they aren’t vegetarian. This product is best suited to those who have had their vitamin D levels checked and as a result have been advised to supplement at a higher dose.
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Vitamin C supplements
Vitamin C is an essential vitamin, but isn’t stored by the body so it needs to be consumed regularly to prevent deficiency. It has many roles, including maintaining healthy skin, blood vessels, bones and cartilage; helping with wound healing; and protecting cells from damage as an antioxidant.
Discover what is vitamin C? and read our review of vitamin C supplements.
Best vitamin C capsules
Vitl vitamin C
Available from Amazon (£8), Ocado (£8), Vitl (£8.99)
Star rating: 5/5
One tablet contains 500mg of ascorbic acid (625 per cent NRV). These are a standard-sized tablet, which our tester found easy to swallow, with no unpleasant smell or flavour. Ideal for anyone looking to add a daily vitamin C supplement to their routine in order to reap the health benefits.
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Vitamin B12 supplements
Our bodies need vitamin B12 for energy production and proper functioning of our nervous system. It’s found in animal-sourced foods including meat, fish and eggs, so those following a plant-based diet and the elderly – who may not absorb the vitamin as well – may need to supplement.
Read our guide to the best vitamin B12 supplements
Best vitamin B12 capsules
Viridian high potency B12 capsules
Available from Viridian (£12.90), Amazon (£14.49)
Star rating: 4.5/5
These small, easy to swallow and tasteless capsules contain active forms of vitamin B12 with spirulina, alfalfa and bilberry. Well suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives.
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Biotin supplements
Biotin (or vitamin B7) helps enhance keratin production in the body. Keratin is a protein that forms the structure of our hair, skin and nails. When we don’t have enough in our diet, we may struggle with symptoms such as dry skin, hair loss and brittle nails.
Read our biotin supplements guide.
Best biotin supplement
Nutrition Geeks Biotin Growth+
Available from Nutrition Geeks (£9.99), Amazon (£9.99), Freedom Clinic (£9.99)
Star rating: 4.5/5
This is a good, affordable option for a biotin supplement that also contains zinc and selenium – also known for their benefits to hair, skin and nails. The tablets are easy to swallow with no noticeable taste. If you’re new to biotin supplements, this would be a good place to start.
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Mineral supplements
Magnesium supplements
Magnesium is a mineral that helps our bodies and brains work at their best. Many people choose to take a supplement to reduce tiredness and fatigue, or keep bones healthy and maintain energy levels.
If you are considering a supplement, read our best magnesium supplements review and find out more about the health benefits of magnesium.
Best magnesium capsules
Vitabright magnesium citrate
Available from Amazon (£15.99), Vitabright (£18.99), Superdrug (£18.99)
Star rating: 5/5
From two easy-to-swallow capsules, you’ll get 118 per cent of your NRV. What’s more, magnesium citrate is an easily absorbed form of magnesium. It’s a good option for avoiding allergens or unnecessary ingredients, as it contains no fillers or binding agents.
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Calcium supplements
Calcium helps build and maintain bone density, which is important for children, older adults and menopausal women, as it helps prevent bone diseases like osteoporosis. As well as being essential for strong bones and teeth, calcium is needed for muscle function, and it helps with blood clotting.
Read our guide to the best calcium supplements.
Best calcium supplement
Together Health calcium
Available from: Together Health (£9.99), Superdrug (£9.99), Bodykind (£9.99)
Star rating: 4.5/5
Two of these easy-to-swallow capsules provide 76 per cent of the NRV. They are affordable and likely to be well absorbed as they contain a blend of trace minerals that are naturally found in seaweed. Impressively, this supplement is free from additives. It makes a great choice for anyone following a vegan diet who can’t get calcium from dairy sources.
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Iron supplements
An essential nutrient for growth and development, iron is a mineral that plays a critical role because it forms haemoglobin, the oxygen-carrying compound in red blood cells.
Read our guide to the best iron supplements and find out more about a high-iron diet.
Best iron tablets
Vitabright gentle iron bisglycinate 28mg
Available from Amazon (£8.99), Vitabright (£12.99), Superdrug (£12.99)
Star rating: 4.5/5
Two of these easy-to-swallow tablets contain 200 per cent of your NRV, and the iron provided is a form that’s easy to absorb. Our testers felt this product to be good value for money, and it offers the flexibility to reduce the dose as and when needed.
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Best zinc supplement
Zinc is an essential mineral in the body. However, unlike some other essential nutrients, we don’t store it, so we need to get a regular supply from our diet. Most of us get adequate amounts of zinc from a varied, balanced diet, but certain groups may benefit from supplementation.
For more information, read our guide what is zinc? And read our guide to the best zinc supplements.
Best zinc tablets
BioCare zinc citrate 17mg
Available from BioCare (£7.69)
Star rating: 4.5/5
These small tablets supply 171 per cent of the NRV. Testers felt they offer good value for money, and our found these an easy addition to their daily routine.
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Herbal and botanical supplements
Turmeric supplements
The main active components in turmeric are called curcuminoids, of which curcumin is the most potent. This plant compound has a long history of use for therapeutic purposes, and is famed for its health benefits, especially its anti-inflammatory and antioxidant properties.
Read our guide to the best turmeric supplements, tried and tested.
Best turmeric supplement
Bioglan active curcumin
Available from Amazon (£19.10), Holland & Barrett (£19.10), BodyKind (£22.71), Boots (£28), Chemist Direct (£28)
Star rating: 4/5
This supplement contains 600mg of active curcuminoids, along with vitamin D, copper and vitamin C to help maintain healthy bones and joints, plus a black pepper extract that aids absorption.
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Ashwagandha supplements
Ashwagandha is an adaptogenic herb. Adaptogens are substances that help the body ‘adapt’ to stress and relieve symptoms of anxiety and nervous tension. Ashwagandha is one common adaptogen known to ease stress and anxiety by minimising the effect of the stress hormone cortisol, which is produced by the adrenal glands.
Read our guide to ashwagandha supplements.
Best ashwagandha tablets
WeightWorld ashwagandha KSM-66
Available from: WeightWorld (£13.99), Amazon (£19.79), Fruugo (£22)
Star rating: 5/5
This provides 1500mg of high-quality ashwagandha, which is above standard. It’s good value for money, as you’ll get enough for six months and the type of ashwagandha extract used has been well researched for its health benefits. The tablets are small, making this easy to take, especially for those who struggle with the size of some capsules.
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Health supplements
Sleep supplements
Supplements for sleep aim to promote relaxation, reduce anxiety and regulate the body’s natural sleep-wake cycle, also known as the circadian rhythm. They usually contain a blend of ingredients known to relax the body and help improve sleep quality.
Read our sleep supplements review.
Best sleep supplement capsules
Nutravita Natural Night Complex
Available from Superdrug (£17.99), Debenhams (£17.99), Amazon (£17.99)
Star rating: 5/5
These capsules – of which you are required to take one a day – contain magnesium, vitamin D3, B12, L-tryptophan, lemon balm and chamomile. This aims to help calm the nervous system and contribute to normal psychological function, making this a great one for overall well-being. You’ll get four months’ worth of tablets, so this is good value for money, too.
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Pre-workout supplements
Pre-workout supplements are a blend of nutrients designed to improve performance during your workout session by increasing energy or stamina. Some also aim to aid recovery afterwards.
Read our best pre-workout supplements – tried and tested
Best pre-workout supplement
Innermost The Energy Booster
Available from Cult Beauty (£24.95), Innermost (£29.95), Debenhams (£29.95)
Star rating: 4/5
This mid-price supplement contains caffeine and guarana, which can help with energy and focus, which makes it a great choice for sports rather than a workout. Although one serving doesn’t contain the recommended daily levels of all ingredients, you can book in a free consultation with a nutritionist to make sure you’re making up for it with other supplements or your diet.
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Joints supplements
We need a number of different structural components to keep our bones and joints healthy, and by supplementing with some key nutrients, we may be able to support the maintenance and recovery of tissues like tendons, ligaments, cartilage, and the fluid that cushions our joints. Key nutrients include adequate amounts of protein, vitamins C, D and K, as well as calcium, magnesium and silicon.
Find out more about healthy joints and read our joints supplements review.
Best joints supplement
Wild Nutrition Bone + Muscle Support
Available from: Wild Nutrition (£35), Bodykind (£35), Planet Organic (£35)
Score: 4/5
These easy-to-swallow capsules are made with a mix of food-grown nutrients, including vitamins C, D and K, as well as calcium and magnesium to support bones, muscles, teeth and gums. The product also includes anti-inflammatory boswellia extract. It’s recommended that you take three capsules in total, but these can be taken throughout the day with your meals.
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Other nutrients
Creatine supplements
Creatine is a naturally occurring substance that helps replenish a molecule known as ATP, which the body uses for energy. Creatine helps regenerate ATP quickly and reduces lactic acid production. Muscle cells that recover quickly can keep working, which can lead to performance enhancement and increased muscle growth.
Read our guide to the best creatine supplements
Best creatine powder
Innermost The Power Booster creatine
Available from Innermost (£19.95), Debenhams (£19.95), Bodykind (£19.95)
Star rating: 4.5/5
One serving of this supplement contains 166 per cent of the recommended dose. It is flavourless and can be mixed with juice or blended into a smoothie – it wasn’t particularly pleasant with water. One thing to note is this supplement isn’t cheap, so it’s more of an investment in your health.
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Collagen supplements
Collagen is a vital protein building block for skin, bones and muscle. As we age, our bodies produce less collagen, and this can contribute to ageing. Taking a collagen supplement has many benefits. It improves skin elasticity and helps our skin rebuild and repair.
Find out about the best bovine, marine and vegan collagen powders in our collagen supplements guide.
Best collagen supplement
Shreddy Superskin collagen powder
Available from Shreddy (£38)
Score: 5/5
This vegan collagen powder tastes like sweet iced tea. As with many collagen powders, it’s made with sucralose, a sweetener that can leave a slight residue in the mouth. Testers were impressed with the addition of vitamin C and hyaluronic acid – both popular in skin-enhancing beauty products. This is a great choice for anyone following a plant-based diet who can’t take regular bovine or marine collagen.
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Omega-3 supplements
Omega-3 is an essential fatty acid that the body cannot make, so it must come from our diet. Omega-3-rich foods include oily fish such as salmon, as well as plant sources like chia seeds.
Read our guide to the best omega-3 supplements.
Best omega-3 capsules
WeightWorld omega-3 2000mg fish oil
Available from WeightWorld (£19.19), Amazon (£20.69)
Star rating: 4.5/5
These easy-to-swallow fish oil soft gels have a high level of EPA/DHA from sustainably sourced wild anchovies. The high-quality oils used are also contaminant-free – this does mean it’s a more expensive product but considering omega-3 is essential, it might be worth the investment. Especially for anyone who is pregnant or breastfeeding, older adults and people who don’t eat seafood.
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Best sources of protein for vegans
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Best magnesium supplements
Best iron supplements
Best vitamin D supplements
Best omega-3 supplements
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Best pre-workout supplements
Best creatine supplements
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All health content on Good Food is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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