Low energy is something I have had to make peace with. Being a working mum with a high-spirited four-year-old who still wakes up at night means having to be switched on physically and mentally 24/7. With no respite, even at night when I should be resting, I already feel exhausted when I wake up.

Like many mums, I am constantly seeking natural ways to increase my energy levels, be it in the form of superfoods, supplements or an extra-strong flat white.

There is one supplement I have been meaning to try, which for some reason or another never got round to: creatine. I first heard about creatine in 2014 when I was studying to become a fitness instructor, and yet it has taken me 12 years to start taking it.

Creatine is a naturally occurring substance that’s found in red meat and fish, and which your body also produces itself. It gets stored in your muscles and provides an immediate source of energy, useful for short bursts of activity, like sprinting to the bus stop or testing your one-rep max.

Back in the 2010s, there wasn’t as much scientific research about creatine as there is now—in fact, it is now the most researched supplement—and so because of this, I hesitated about taking it.

However, eight weeks ago, after another night of interrupted sleep, I finally bit the bullet and bought a tub of creatine monohydrate powder (blue raspberry flavour, the most delicious thing I have ever tasted). And the results have astounded me.

I have taken the recommended dose of 5g every day, mixed with 200ml of water. I didn’t worry about when I consumed it—research has shown that timing makes no difference to its effectiveness.

After just two weeks, I finally broke through a plateau I had been experiencing for months with several strength exercises at the gym. The only thing I had changed was adding creatine to my supplement regimen. Eight weeks later, I had doubled the weight I could lift for rear delt flyes and lateral raises; and added 12.5kg to my barbell hip thrust and 15kg to my barbell Romanian deadlift.

To make sure I wasn’t imagining things, I sought the advice of qualified personal trainer and founder of the Power of Mum fitness app, Nicole Chapman.

“I am fairly sceptical about supplements because most are overhyped and underdeliver,” Chapman tells Fit&Well. “Creatine is one of the few that has stood the test of time and has a substantial body of research behind it.

“What I like about creatine is that it supports something very fundamental: your body’s ability to produce energy. It can help you train harder, recover better and build strength more effectively. For busy mums this matters. If you are carving out 20 to 30 minutes to exercise between school runs, work and everything else, you want that effort to count.”

It isn’t just at the gym where I have felt a difference. I often experience brain fog and memory issues, which I put down to a mixture of mum brain and polyendocrine metabolic ovarian syndrome, the condition formerly known as PCOS. A month into taking creatine, my memory felt sharper and my cognition clearer, which has shown in the quality of my work.

I feel less snappy and irritable with my husband and son, and the depression I usually experience in the week leading up to my period has not been there for the last two cycles. I am feeling stronger mentally and physically.

There’s research that supports my experience too. A paper published in the Journal of the International Society of Sports Nutrition in March 2025 states that creatine shows promise for improving women’s health during multiple life stages, including pregnancy, the postpartum period and menopause.

“What makes creatine particularly interesting for women is that we naturally tend to store less creatine than men and emerging research suggests its benefits may extend well beyond muscle,” says Chapman. “Supplementation may also support cognitive function, memory and mental performance, particularly during periods of sleep deprivation, which is prevalent in motherhood.”

As with any supplement, it takes time for creatine to build up in your system before you feel its benefits. Always speak to your GP before starting a new supplement to make sure there are no contraindications with any health conditions or medicines you take.

During the warmer months, I crave fresh and fruity drinks, but I don’t really love the calories and sugar that come along with them. Thankfully, last summer I was introduced to a great alternative. I stopped at a local soda shop and tried what they called a protein refresher. It was delicious, but also expensive. I knew I had to recreate it at home and I’m so glad I did.

The shop had listed clear protein as the main ingredient, so I did some research and found Clean Simple Eats Clear Protein on Amazon, which is 90 calories and 20g of protein per serving. I ordered the blue Bahama flavor. It seemed the closest to what I ordered at the soda shop and the idea of the blue raspberry coconut combo had me reminiscing about the snow cone shacks of my childhood.

I was skeptical of the clear protein powder at first, worried that the drink would be chalky or have a weird taste. I ended up being seriously impressed. In a blind taste test, I’d never be able to tell I was drinking something with a protein supplement in it.

While my recipe below uses it in a tropical mocktail, it would also be delicious added into a milkshake, vanilla yogurt, and maybe even Jell-O.

This tropical protein mocktail I made is about 165 calories, has 20g of protein, and about 8g of fat. You can easily swap the coconut milk out with your preferred milk, but the coconut milk is what truly brings it together and makes it feel decadent.

Clear Protein Tropical Mocktail recipe

Ingredients

• 1 scoop Clean Simple Eats Blue Bahama clear protein powder
• 8oz water
• 3tbsp coconut milk (or milk of choice)
• 1 scoop of ice
• 1 lime wedge

Method

1. Mix 1 scoop of the clear protein powder into 8 ounces of cold water. Use a shaker or frother to mix until fully incorporated. Let this sit for 30-60 seconds.
2. Add a large scoop of ice.
3. Top with at least 3 tablespoons of cold creamy coconut milk and a squeeze of fresh lime juice, stir, and enjoy.

The best running gels are a convenient on-the-go fuel that's ideal for training and competing in longer events such as half and full marathons. Our test team has tried all the leading options and come up with this short list of the seven best running gels we've used.

We've put them to the test while training for events and on race days. There are various options to choose from, but we think this list has something to offer everyone.

Watch any professional long-distance running event and you'll see the pros taking gels as they run. That's because if running for 90 minutes or more, taking extra nutrition on the go is a must to avoid 'hitting the wall' (aka the 'bonk'). That's when your body's glycogen stores run dry and sudden fatigue sets in.

The best running gels contain the extra fuel needed in the form of simple carbohydrates (aka sugars), as that is the most effective way to deliver the nutrition your body needs during endurance runs. Gels are also easy to carry, and convenient to consume as you run.

Best running gel overall

Anyone whose favorite part of a meal is the dessert will be keen on the sound of Torq's flavors, such as Cherry Bakewell, Raspberry Ripple, and Rubarb and Custard – the gels deliver on their promises of sweet treats too.

As well as being fantastic on the flavor front, each 45g gel contains 29g of carbohydrates in a 2:1 maltodextrin-to-fructose ratio. This specific combination is designed to allow you to absorb carbohydrates more rapidly. Torq says this ratio also means you can absorb 90g of carbs per hour, compared to 60g of simple sugars (e.g., fructose or glucose) only. The gels contain five different electrolytes (essential minerals) to help replace what you lose as you sweat.

Torq's energy gels come in 13 different options (four with 89mg of caffeine in the form of guarana), which means you’re unlikely to get flavor fatigue even when consuming several over a long run. There's even a 'Naked' flavorless one, which has a mellow, undefined flavor and is not quite as sweet as most gels. We found Torq gels easy to take on the go, and we didn't always feel the need to wash them down with water.

Best running gel for taking without water

SIS GO Isotonic Energy's formula delivers 22g of carbohydrates, and has a concentration of salts and sugars that mirrors your blood for easy absorption. This also allows the gel to be digested without drawing water from your body, and means that the gel slips down well without the need to wash it down with water.

This isotonic design means the gels contain more water than most though, so they are bulkier than most of the other gels here. As a result, they take up a bit more room in your pockets or running belt.

SiS GO Isotonic comes in a wide range of flavors (orange, blackcurrant, fruit salad, lemon and lime, pineapple, and others), plus there are also caffeinated options and ones with added electrolytes.

We've enjoyed all the fruity flavors we've tried. The flavors are less extreme than some rivals, so your mouth doesn't become overpowered by the sugary hit.

Best easily digestible running gel

Maurten’s gels are a little different from everything else on this list. They have a thick consistency that's firm enough to bite off in chunks. More importantly, the 'Hydrogel' that Maurten uses is designed to have less risk of upsetting your tummy than a standard formula, because the gel is absorbed via the small intestine instead of the stomach.

If gels have given you gastrointestinal issues in the past, Maurten’s are well worth trying. In testing, we have not experienced stomach issues when using them, even when running marathons.

Maurten keeps things simple with one flavor available in two sizes. The 40g Gel 100 contains 25g of carbs, while the 65g Gel 160 contains 40g.

The solid texture divided opinion among our testers. Fans of it enjoyed biting bits off gel and letting them dissolve in the mouth before swallowing, while others didn't enjoy having the lumps in their mouths.

The gels are almost flavor-free, they just taste slightly sweet. Their solid nature meant they didn't need to be washed down with water to clear your mouth of residue, and you're much less likely to end up with sticky hands while you run.

Best high-carb running gel

SIS Beta Fuel gels pack in 40g of carbs per 60ml serving. That's almost twice the amount you get from a lot of other brands. The carbs come from maltodextrin and fructose with a 1:0.8 ratio, rather than the more usual 2:1. SIS says this particular ratio makes it easier for the body to absorb the carbs from the gel.

The Beta Fuel comes in three flavors – Strawberry and Lime, Orange, and Neutral. Strawberry and Lime was a particular hit with our testers and has a citrus tang that's not overly sweet. The gels go down pretty well, and you don't get an overly sticky feeling in your mouth when taking them without water.

One tester found that taking a Beta Fuel gel in one go upset his stomach. Instead, he recommends sipping the gel over several minutes to avoid any potential problems.

Along with regular Beta Fuel gel, there is also a Nootropic version. This contains a hefty (200mg) dose of caffeine, which not only gives you a mental boost but has been shown to improve athletic performance.

Best caffeine running gel

Despite being the smallest gels we've tested, Gu Energy Gels still pack 22g of carbs per gel. They also come with relatively small amounts of caffeine (20 to 40mg, depending on flavor), which means you can get the performance benefits of caffeine in several doses, rather than using a high-strength caffeine gel, which you'd be wise only to take once during an event.

The gels are made with a 2:1 ratio of maltodextrin to fructose. They also contain 450mg of BCAAs (Branch Chain Amino Acids) and sodium.

Their small size means the gels are easy to pack and keep additional weight to a minimum. They're highly concentrated though, so are pretty sticky and you'll need to wash them down with water. Their concentrated nature means they can cause issues for sensitive stomachs, so we'd recommend testing them out before race day.

Gu's Energy Gels come in a vast array of 15 different flavors. Gu also produces caffeine-free Roctane gels, and 60ml Liquid Energy Gels which are designed to be taken without water.

Best running gel for value

The MRSP of High5’s gels is less than the other brands here, but they don't cut any corners when it comes to performance or taste. Energy Gel Aqua is isotonic and one of the most refreshing gels we've tested. It also doesn't require water to wash it down.

Glucose syrup is the gel's main energy source. If you think that sounds like it might be on the extreme side of sweet, we didn't find it was overpoweringly so. There are only two flavors of Energy Gel Aqua (Berry and Orange), but High5 has many other varieties of running gel. We found these ones to be the best tasting though, and we've not experienced any digestive issues when using them.

Like SIS's Isotonic Energy gels, High5's Energy Gel Aqua are easy to consume as they contain a lot of water. That also means they come in a larger sachet than most here, which is something to bear in mind for those prioritizing weight.

If accidentally falling foul of doping regulations is on your radar, High5's gels are batch-tested to make sure they meet the requirements of WADA (World Anti-Doping Agency) Prohibited List. The brand also runs a wrapper recycling programme where you can post your empty sachets back to them.

Best running gel for long events

If you're running a longer event, such as a marathon, you may want to carry bigger pouches of fuel to make it easier to monitor how many carbs you're taking on per hour (60 to 90g is recommended). It can also be easier than carrying a lot of smaller gels.

Precision Fuel and Hydration’s gel comes in three sizes – PF 30 (51g with 30g of carbs), PF 90 (153g with 90g of carbs), and PF 300 Flow (510g gel with 300g of carbs). The latter is designed for use in a bottle for long-duration events like an Ironman.

Like many of the gels here, PF 90 uses a 2:1 glucose to fructose ratio designed to aid carbohydrate uptake. There are no electrolytes or caffeine, but a caffeinated version of the smaller PF 30 gels are available.

The PF 90 Gel has a twist top that allows you to reseal it after taking sips. There's only one flavor, 'Original'. The gel has a neutral taste with a hint of citrus. It's easy enough to swallow without water, but we'd still recommend washing it down with a drink.

How we test running gels

Our testers have extensively used all the running gels featured in this guide. We've used them on our regular runs, in training for events, and during races such as marathons and half marathons.

We assessed for their effectiveness, taste, digestibility and whether they need to be taken with water to wash them down.

Frequently asked questions

The best probiotics are an easy way to promote good gut health. Research has shown how beneficial the proper functioning of the gut can be for many other areas of the body too.

A healthy gut means a well-functioning digestive system, supports the immune system, produces B and K vitamins, and can help with issues such as irritable bowel syndrome. Recent studies also suggest a healthy balance of gut bacteria may have benefits for our mental well-being too.

By taking the best probiotics, you're introducing 'good' bacteria into your digestive system and promoting a diverse microbiome. There are lots of different probiotic brands and varieties available, containing an array of microbial strains with a range of extra ingredients, so it can be hard to choose the one that best fits your needs.

In this guide, we break down the most important aspects of each of the six probiotics we've picked. That includes the type and number of bacterial strains, added ingredients, and any relevant manufacturing processes. We've tried and tested them all. Our aim is that the information provided makes it easy to decide on the best probiotic for you.

Best probiotic overall

HUM Nutrition Gut Instinct contains a selection of 10 different beneficial bacterial strains, with a very high 25 billion CFU count per capsule. The daily dose is one capsule a day, taken on an empty stomach. The capsules are acid-resistant to protect the probiotics so they make it through your stomach, so they can be absorbed while in your gut.

Unlike some rivals, the capsules are fairly small and straightforward to swallow. After just a week of taking them, our tester noted that their IBS symptoms had eased, with a reduction in bloating, and their stomach cramps were less intense. Lots of online user reviews report similar improvements when using Gut Instinct. Given the number of bacterial strains and the high strength of this probiotic supplement, we consider it to be an excellent choice for gut health.

HUM Nutrition Gut Instinct comes with a premium price tag though, and is only available in a 30-day pack size.

Best budget probiotic

Bio-Kult produces great quality products backed by clinical research at a price point that's lower than much of the competition.

Each two-capsule serving of Advanced Multi-Strain Formula contains 14 strains of beneficial bacteria. They are protected from stomach acids by a cryoprotection manufacturing process, which allows them to reach the gut mostly intact. The probiotics come with a B12 vitamin boost, and the capsules don't require storing in a fridge.

Our tester found the Advanced Multi-Strain Formula probiotics were helpful in dealing with their IBS symptoms. Over the course of a month, they took two capsules a day and noticed less bloating, fewer stomach cramps, and a decline in the number of trips to the toilet. Many online user reviews have noted similar benefits.

With 4 billion microorganisms per two-capsule dose, Bio-Kult Advanced Multi-Strain Formula has a lower CFU per serving than most of its competitors. The capsules are also pretty large, so they could be a challenge to swallow for some. They also contain dairy and soy, so are unsuitable for vegans or anyone intolerant of either product.

Best probiotic for weight loss

Thorne FloraMend Prime is a probiotic specifically formulated to promote weight loss. Its primary bacterial strain is Lactobacillus gasseri, which has been shown in studies to lower body fat, BMI, and waist size.

With 5 billion microorganisms per daily capsule, the CFU count is at the lower end of the products we've tested. It's still much higher than Solgar Advanced Acidophilus Plus, but equally, way below the highest strength probiotics here that have CFUs of 25 billion.

We tried Thorne FloraMend Prime, and while our tester reported a noticeable improvement with their digestive issues, they were not able to test the probiotic long enough to see if it lived up to its weight loss claims.

The capsules are not overly large and are easy enough to swallow. They're also free from gluten, soy, and dairy, with no artificial sweeteners or colors. All Thorne supplements undergo four rounds of testing, while most competitors tend to test only once or twice. This additional testing does push the price of Thorne products up, but the extra quality assurance means you're getting an ultra-clean product.

Best probiotic for beginners

If you're new to taking probiotic supplements, it's a wise move to go for a low-dose option – just to ensure you don't have any unwanted effects. Solgar Advanced Acidophilus Plus is a great choice for first timers, or those who have experienced issues with taking probiotics before. It's also reasonably priced, so you don't have to spend a lot of money to see whether this probiotic is right for you.

It contains only two strains of beneficial bacteria, which have been chosen based on their safety record and the clinical evidence on their use. At 500 million CFUs per capsule, the number of beneficial microorganisms is relatively low (most brands measure their CFUs in billions). The capsules are also small and easy to swallow.

If you’re used to taking probiotics, you may find that this low-dose, limited-strain variety is not enough to give you the results you're after.

Solgar Advanced Acidophilus Plus does not contain any dairy, wheat, yeast, sugar, starch, artificial sweeteners, or colors.

Best all-round probiotic

If you're looking for a probiotic without a hefty price tag, that’s effective, easy to take and doesn't contain any unwanted ingredients, Now Probiotic-10 25 Billion Veg Capsules is a great choice.

As the name suggests, Now Probiotic-10 contains 10 different strains of 'good' bacteria, and has a CFU of 25 billion microorganisms (one of the highest we've tested).

We put this probiotic to the test and after two weeks of using it, our reviewer noted their IBS symptoms were significantly reduced, and their digestion had improved. They also said they felt ‘lighter’ and had less fatigue.

The small-sized capsules are easy to swallow. They are also free from gluten, dairy, soy, eggs, or nuts. Now Probiotic-10 25 Billion Veg Capsules comes in three different pack sizes: 30, 50, and 100 capsules, with a daily dose of one to two capsules a day.

The only slight issue to be aware of with this probiotic is that it needs to be taken on an empty stomach.

Best probiotic gut soothing

If you have a digestive system prone to IBS symptoms such as diarrhoea or cramping, Turmeric Vitality Bio-Fermented Turmeric is a great product for calming the gut.

A serving contains 5400mg of papaya, 1000mg of turmeric, 330mg of ginger, 250mg of black pepper, and 20mg of curcumin. All of these ingredients have gut-soothing and anti-inflammatory properties, they're also rich in antioxidants and help support the immune system. Each 15ml shot of liquid also contains 6 billion microorganisms from eight different strains.

There are two varieties of Bio-Fermented Turmeric made from real fruit extracts: Pineapple Passion and Forest Berry.

We've been successfully using Turmeric Vitality Bio-Fermented Turmeric to ease digestive issues for many months and have found it to be really effective. Turmeric and curcumin are also great for reducing inflammation after exercise and have an array of other beneficial effects. Both flavors of the liquid are delicious, but we prefer the Pineapple Passion variety.

The only downside is that the liquid is most effective when taken on an empty stomach.

How we test the best probiotics

When testing the best probiotics, we use the following criteria to assess each product.

Ingredients: When choosing the best probiotic, the specific microbial strains on the label are your most important factor. However, don't overlook the supporting ingredients, as they protect those 'good' bacteria from being wiped out by stomach acid before they reach your gut. Without the right delivery system, the desirable bacteria won't make it to your digestive tract intact.

Dosage: The strength of any probiotic largely hinges on its CFU count (Colony Forming Units), which is essentially the total number of live, active cultures you’re getting per serving. Since gut health isn't one-size-fits-all, a large dose might be ideal for some but cause issues for others. To help you find the right level for your specific wellness goals, we make sure to clearly highlight the CFU value in our reviews.

Swallow and taste: Probiotics are usually delivered through capsules, liquid supplements, and fortified foods. Our testing considers how easy the capsules are to swallow, and how the liquids taste.

Additional features: Some probiotic supplements are designed to target specific health issues. While many products contain only specific microbial strains, others may come with additional ingredients like prebiotic fibers, vitamins, minerals and plant extracts.

This article is for information purposes only and is not intended to offer medical advice. Consult a physician if you are unsure about taking probiotics.

Frequently asked questions

There are many reasons why lots of us opt for the best meal replacement shakes. They're convenient, easy to drink on the go, aid recovery after a workout, and help those looking to reduce their calorie intake.

In a busy market filled with products vying for your attention, it can be hard to discern the brands that are really worth your money from the less effective ones. The best meal replacement shakes provide optimal nutritional intake, covering all the macronutrients (carbs, proteins, and fats) your body needs and the micronutrients (vitamins and minerals) needed to regulate vital bodily processes.

Below, we've selected the seven best meal replacement shakes the Fit&Well team has tested. All but our budget choice, GNC's Lean Shake 25 (made using whey concentrate), are plant-based, as using whole food ingredients is one of the nutritional factors we consider to be important in a meal replacement shake. Another key factor is taste. Of course, that can be subjective, but all the shakes here have passed the Fit&Well taste test.

If you're perhaps considering other options in addition to meal replacement shakes, see our other guides to the best protein powder, best protein powder for women, and best protein powder for weight loss.

Best meal replacement shake overall

Ka’chava packs a ridiculous amount of nutritional value into a 60g serving. Each one contains a blend of over 70 superfoods and nutrients, including: omega-3s and medium-chain triglycerides (essential fats), a solid dose of probiotics to improve gut health, plus 26 vitamins and minerals, most of which hit over 40% of your daily value.

What really differentiates this meal replacement powder from the rest of the market is the emphasis on adaptogens. As highlighted in a review in the journal Nutrients, these plant extracts are more than just a buzzword—they are scientifically recognized for their ability to help the body manage stress and boost physical endurance.

We tested three of Ka'chava's seven flavors: Chocolate, Vanilla, and Matcha. All felt filling as a breakfast shake mixed with water and a splash of milk. Along with a midmorning banana, the shake kept us going until lunch. The Chocolate variety was deep and rich, while the Vanilla worked well in smoothies. None of our testers were overly keen on the Matcha flavor, it may suit the matcha fans out there though.

While Ka'chava contains lots of organic ingredients, it's not completely organic. The brand supports the Rainforest Trust with donations to help protect the world’s most threatened endangered species, rainforests, and other habitats.

Best budget meal replacement shake

Lean Shake 25 is a great example of an affordable, protein-heavy tool designed specifically for weight loss. Each 52g serving manages to pack a substantial 25g of whey protein and 8g of dietary fiber into just 180 calories, all while keeping fat and sugar to a lean 3g each.

However, it’s important to note that while the overall nutrients are impressive, the micronutrient profile is a bit more modest than what's on offer from the premium products in this guide. While Lean Shake 25's formula includes 22 different vitamins and minerals, most sit at just 20% of your daily value per portion. Since GNC recommends drinking two shakes daily alongside a healthy meal plan, you’ll still be getting nutrients from solid food, but the shake itself isn't a complete nutritional fix.

Flavor-wise, Lean Shake 25 comes in French Vanilla, Banana, Chocolate Peanut Butter, Mixed Berry, Cookies and Cream, Rich Chocolate, and Coconut Caramel. It's also available in ready-to-drink bottles.

Ultimately, this is a solid, budget-friendly choice for hitting your protein goals and managing hunger. Active people in particular may well want to pair this meal replacement shake with additional supplements to fill in those nutritional gaps.

Best meal replacement shake for feeling full

Huel is a plant-based meal replacement powder that comes in 10 different flavors and provides a decent dose of calories to keep you going. A serving is larger than most at 100g, which gives you 30g of complete protein (containing all nine essential amino acids) from a blend of pea, flaxseed, and brown rice, as well as 39g of carbohydrates and 7.8g of fiber.

A serving of Huel Powder also gives you 26 different vitamins and minerals, that include iron, zinc and selenium. Like Vivo Life All-In-One Meal, it's low in sugar, with 1.2g per portion.

Huel Powder is designed to give you the nutrients of a well-balanced complete meal and contains 400kcal. While this will leave you feeling full, it's not going to work for you if you're trying to cut calories. If you're an active person who's after a convenient dose of complete nutrition, Huel is a great choice though.

Huel Powder comes in 10 different varieties, from Unflavored to Mint Chocolate, so you're bound to find one you like. The powder mixes well but it does have a fair amount of texture, which might not be to everyone's tastes. Huel is also available premixed in bottles and as Huel Black, which has higher protein content.

Best meal replacement shake for weight loss

Lyfefuel All-In-One Essentials Shake contains more vitamins and nutrients than any other shake we've tested. Its protein (18g), carb (6g), and calorie levels (110kcal) per 33g serving are the lowest of the options here, but that makes it a great choice for those looking to lose weight.

Each serving contains 27 different vitamins and minerals, including 500mcg of vitamin B12, 1,200IU of vitamin D3, and 75mcg of iodine. It's disappointingly low in fiber though, with just 1g per serving.

All-In-One Essentials Shake also contains a probiotic blend of five varieties of friendly gut bacteria (960 million CFU per serving), five different digestive enzymes, an organic greens blend, and a blend of six different berries.

The powder is minimally processed to retain as many nutrients as possible, and it’s also vegan-friendly.

Lyfefuel's shake only comes in two varieties: Chocolate and Vanilla Chai, and we've tested both. Both worked best when mixed with plant milk, though a powered mixer was needed to fully remove all the lumps. Chocolate was the firm favorite, and it tasted fantastic when blended with banana and ice for a more substantial smoothie.

Best meal replacement shake for nutrients

The impressive ingredients list of fruit and vegetables in Garden of Life's Raw Organic Meal reads like a rundown of what you'd find on sale in a high-end, plant-based, whole foods market.

A 37.5g serving provides 20g of protein from a blend of 13 different (mostly sprouted) plant-based seeds and grains. You also get 13g of carbs, 7g of fiber, and 2g of fat. At 150kcal per serving, it's also a decent option for those looking to restrict their calories.

The powder is certified organic, with a fruit and vegetable blend containing 24 different ingredients, a greens blend containing alfalfa grass, spirulina, and more, plus a whole food vitamin and mineral blend with 18 different nutrients.

Raw Organic Meal is a nutrient-dense formula crafted without gluten, soy, dairy, tree nuts, or artificial additives. Beyond its fruit and vegetable blend, it provides a robust serving of probiotics and digestive enzymes. As the 'raw' in the name suggests, this is the only product on our list produced without heat, ensuring that delicate proteins and volatile nutrients remain fully intact.

Four flavors are available: Lightly Sweet, Vanilla, Vanilla Chai, and Chocolate.

Best organic meal replacement shake

Orgain states that it has a commitment to organic, clean eating with active initiatives to curb plastic pollution. It's one of only two meal replacement powders here that are verified as organic (Garden of Life's Raw Organic Meal being the other).

One 57g serving of its vegan Organic Meal powder delivers 20g of protein through a plant-based blend of pea, brown rice, and chia seeds, all while remaining free of GMOs, gluten, and artificial additives. It also contains 25g of carbs, 11g of fiber (the highest fiber level in our guide), 5g of fat, and 220kcals.

Because the formula is low in sugar and, to a lesser extent, fat, it serves as a viable option for those focused on weight loss, though it’s worth noting that other brands in this guide offer lower calorie counts. That said, the shake’s nutritional profile isn't without its gaps. While it delivers useful doses of B vitamins and iron, many of its micronutrient levels are lower than those of its competitors, specifically lacking vitamin D and various trace elements.

Organic Meal comes in just two flavors: Vanilla Bean and Creamy Chocolate Fudge.

Best easy to digest meal replacement shake

If you're looking for a meal replacement powder made with all-natural ingredients, Vivo Life's All-In-One Meal is a fantastic option. Unlike most similar products on the market, there are no fillers or stabilizers, which can cause digestive issues in some people. A 40g serving provides 21g of protein, 5.2g of carbs and 4.4g of fat.

Its protein source is a blend of fermented (making it easier to absorb) yellow pea, cold-pressed hemp, and pumpkin seed. The three ingredients combine to form a complete protein containing all nine essential amino acids.

Most of the fat content comes from golden flaxseed powder which contains Omega 3, 6, and 9 fatty acids that help with heart, brain, eye, and skin health, support the immune system, and elevate energy levels.

Vivo Life has aided digestion by adding turmeric and ginger, which reduce digestive issues and guard against inflammation in the body. All-In-One Meal also includes five types of beneficial gut bacteria and konjac fiber, a soluble fiber and prebiotic that absorbs water, which makes you feel full, helps with weight loss, lowers cholesterol, and better manages blood sugar.

We tested two flavors: Vanilla and Caramel Biscuit. Most of us really enjoyed the Vanilla, but some of our testers thought that the Caramel Biscuit tasted a little odd. There's also a Strawberry option, but we haven't tried it.

All-In-One Meal comes in two pack sizes: 291g (seven servings) and 1kg (25 servings). The powder comes in a plastic bag without a scoop, and is made in the UK by a factory powered by renewable energy.

How we test the best meal replacement shakes

All the meal replacement shakes have been tested by members of the Fit&Well team. While we've tested many other products, we excluded ones that did not provide optimal nutritional intake. We also avoided products loaded with artificial sweeteners, additives, fillers, or preservatives.

Every product here has been assessed to ensure it covers all the macronutrients (carbs, proteins, and fats) required by our bodies, and also provides a useful dose of micronutrients (vitamins and minerals) needed to regulate vital processes.

All the meal replacement shakes here are worthy of spending your money on, but some have better specific use cases than others. We have highlighted what they are with our 'best for' categories.

We evaluated each product for taste. That means checking to see if the flavor matches the label without being overly sweet or leaving an unpleasant aftertaste, and how smooth the shake feels when swallowed.

Frequently asked questions

Protein is a vital macronutrient that our bodies chiefly use for maintenance, repair and growth. When mixed into a shake, the best protein powders are a convenient way to deliver the nutrient after a workout, or whenever we need to top up our protein levels.

As well as building muscle, protein can also help those looking to lose weight, as has the added benefit of increasing satiety levels, helping us feel fuller for longer, according to evidence from the British Journal of Nutrition. Ensuring you get adequate protein will also help to support your metabolism, immune system and hormonal balance.

While the best sources of protein are healthy whole foods, most of us find it difficult to do that within the 60-minute post-exercise window that gives optimal recovery. This is where protein powders come into their own, as they are convenient, easy to digest post-exercise, and can be consumed on the move.

The best protein powders are made without cheap fillers to bulk them out, are free from artificial ingredients, and contain quality sources of protein. Here at Fit&Well, we've tested a great number of protein powders, but the ones we've selected here are the very best of them.

If you're looking for female-specific options, see our buying guides to the best protein powder for women, and the best protein powder for weight loss. We also have a guide to the best meal replacement shakes.

Best protein powder overall

This super-refined product is the best protein powder for anyone looking to target lean muscle. A 30g serving contains 25g of protein, 90mg of calcium, and that's pretty much it. As a result, it's low in carbs and calories.

All the protein in Dymatize Nutrition ISO100 comes from whey protein isolate, so it’s great for those who have digestion issues with whey concentrate. The inclusion of hydrolyzed whey protein isolate means the protein gets absorbed rapidly too.

We enjoyed the taste during testing, which came without the overpowering sweetness you can get in some rival brands, even in the Birthday Cake flavor, which we expected to be sweet. It mixes pretty easily with liquids, although when stirred into oatmeal, unlike most protein powders, which work as a thickening agent, we found Dymatize actually had the opposite effect and made the porridge slightly runnier.

There are 10 different flavors to choose from, ranging from standard options like Strawberry and Chocolate to more imaginative ones, such as Orange Ice Cream and Chocolate Coconut. Tub sizes are large at 932g or 2,264g, which is great for bulk buying, but could be a lot of powder to get through if it turns out you aren't keen on that particular flavor.

Best budget protein powder

Myprotein Impact Whey Protein is a top choice for value. It provides a hefty 38g dose of protein per 60g serving, though that is twice the serving size of most of the options here, which means you get a lot more calories too.

The protein comes from whey concentrate (rather than the pricier isolate), which some people find causes bloating and digestive issues. There are minimal ingredients, although some of the options include artificial flavors.

There are a huge 40 different flavors to choose from and a range of sizes, from 250g to 5kg bags, the latter offering the best value. If you’re overwhelmed by the number of flavor options, there are sample packs containing up to eight different options to try before committing to a larger size.

We tested the Chocolate Smooth, which worked well with liquids and mixed into oatmeal. Our sweet-toothed testers also liked the Sticky Toffee Pudding flavor, while those who preferred something a bit simpler opted for Vanilla or Strawberry.

If you're looking to cut calories, there are better options in this guide. But if it’s just a straightforward, no-frills product you want, this could be the best protein powder for you.

Best plant-based protein powder

Form Performance Protein gives a hefty 30g of plant-based protein per 40g serving, plus a complete essential amino acid (EAAs) profile with 5g of branched chain amino acids (BCAAs) to aid muscle growth and maintenance. It also contains 6g of glutamine, a non-essential amino acid that can be deficient after intense exercise.

The protein blend is a mix of organic pea, brown rice, and pumpkin seed proteins. It also contains curcumin and black pepper, both of which have anti-inflammatory properties to aid post-workout recovery.

Some vegan powders can be on the grittier side, however, Form Performance Protein has a smooth texture and is easy to mix. Flavors are limited to just five options, but they are interesting combinations: Banoffee, Chocolate Hazelnut, Chocolate Peanut, Tiramasu, and Vanilla. We tested the latter, and it was on the sweeter end of the spectrum.

Form is a Certified B Corporation, which means the brand is committed to sustainable, ethical, and environmental standards. The packaging is plastic-free and compostable, so as well as being free from animal products, you're also getting a protein powder that has good eco and ethical standards all round. Zero plastic means you'll need to use a spoon or your own scoop though.

Best protein powder for weight loss

While Innermost The Lean Protein is our best protein powder for women, there is no reason men looking to lose weight should not consider it too.

In addition to 29g of protein per 40g serving, this powder comes with extra ingredients designed to promote fat loss. It contains 750mg of Acetyl L-Carnitine, a non-essential amino acid that plays a key role in energy production. Essentially, it helps process fat more efficiently as an energy source.

Additional ingredients include 'superfoods' linked to weight management and improved glucose control. A serving contains 500mg of pomegranate, 250mg of bilberries, and 500mg of yerba mate. You also get 1g of inulin per serving. Inulin is a prebiotic fiber that feeds beneficial gut bacteria.

Our testers really enjoyed the taste of Innermost The Lean Protein. It’s smooth and creamy, and blends easily with liquids. It only comes in three flavors though: vanilla, strawberry, and chocolate.

The best vegan protein powder for weight loss

With a decent 25g of protein per 30g serving, just 1.9g of carbs, 0.6g of fat, and a very low 89kcal calorie count, Vegan Wondershake is a fantastic option if you're looking to lose weight.

The protein blend comes from four different sources: pea, soy, pumpkin, and brown rice. Of the four, all but brown rice are technically complete protein sources containing all nine essential amino acids. I say technically, as pea and pumpkin are low in methionine and lysine. The four-ingredient blend means Vegan Wondershake still ticks all the amino acid boxes though.

It also has added DigeZyme—a proprietary blend of five digestive enzymes designed to help with vitamin and mineral absorption.

Vegan Wondershake is the smoothest-tasting vegan protein powder we have tried. It mixes easily to give a creamy texture when mixed with either water or plant milks. It's also a brand we would recommend if you have swallowing issues (one of our testers used it following throat surgery), as there's minimal cloying effect, which along with the super smooth texture, makes it really easy to get down.

We tested the Chocolate Caramel Biscuit and Banana Smooth flavors and really enjoyed them both. There are eight other options, ranging from Vanilla and Double Chocolate, to Chocolate Peanut Cookies and Strawberries and Cream.

Best low carb protein powder

Transparent Labs 100% Grass-fed packs in 28g of protein per 32g serving. It's also a great choice for anyone looking to manage their carbohydrate intake with only 1g of carbs, 1g of fat, and 120kcal.

The protein comes from 100% whey isolate, which is easier to absorb than whey concentrate. The minimal ingredients list includes natural flavorings, steviol glycosides (natural sweeteners) and sunflower lecithin (a natural emulsifier), so it is vegetarian and gluten-free.

We tested the Cinnamon French Toast flavor, which was delicious without being too sweet. We didn’t feel overly full after drinking it either. Some protein powders clog when mixed, but we didn't have any issues with 100% Grass-fed. It mixes really well to create a smooth-tasting drink.

The whey powder is made using dairy products from 100% grass-fed and hormone-free cows. While we're yet to test it, Transparent Labs also has an Organic Vegan option for those following a plant-based diet.

The whey isolate means it's easy on your stomach, there's minimal lactose, fat, and cholesterol, making this a well-rounded and nutritious, low-carb protein powder for supplementing your diet.

Best meal replacement protein powder

Vivo Life All-In-One Meal is one of the few meal replacement powders made with all-natural ingredients. A 40g serving provides 21g of protein, 5.2g of carbs and 4.4g of fat. That fat content may sound relatively high, but the majority of it comes from the golden flaxseed powder containing Omega 3, 6, and 9 fatty acids that help with heart, brain, eye, and skin health, boost energy levels, and support the immune system.

The protein comes from fermented yellow pea (for easier digestion), cold-pressed hemp, and pumpkin seed. The three ingredients combine to form a complete protein with all nine essential amino acids present.

Vivo Life has prioritized easy digestion by adding turmeric and ginger which reduce digestive issues and guard against inflammation. The powder also includes five beneficial gut bacteria along with Konjac fiber, a soluble dietary fiber and prebiotic that promotes satiety by absorbing water, lowers cholesterol, and helps manage blood sugar.

All-In-One Meal comes in three flavors: Vanilla, Caramel Biscuit, and Strawberry. We tested the first two and really enjoyed the Vanilla, but opinions differed on the Caramel Biscuit as some of our testers found it a little odd tasting.

Two pack sizes are available, 291g (seven servings) and 1kg (25 servings). All-In-One Meal comes in a plastic bag without a scoop, and is made in a factory powered by renewable energy in the UK.

How we test the best protein powders

Every protein powder featured in this guide has been tried and tested by members of the Fit&Well team. We have prioritized "clean" formulas, taste and nutritional benefits.

Clean ingredients: We have avoided products loaded with artificial sweeteners, additives, or preservatives.

Flavor profile: We evaluate each product for taste accuracy, checking to see if the flavor matches the label without being cloyingly sweet or leaving any unwanted aftertaste, and how smooth the shake feels when swallowed.

Texture and mixability: We test how well each powder dissolves in water, and milk (dairy and plant-based) to ensure a smooth, clump-free consistency.

Packaging: We assess the tub or bag for its overall environmental impact and ease of use.

Frequently asked questions

Creatine monohydrate is one of the most well-researched supplements, commonly used by avid gym-goers to wring more out of every workout.

Lately, however, creatine has gone mainstream, with claims it can help improve short-term memory and reasoning, reduce mental fatigue and even boost mood.

Creatine is both produced naturally in the liver, pancreas and kidneys, and is found in the food we eat, such as meat and oily fish. However, there’s evidence that many of us could stand to consume more. A 2025 analysis found that only a third of a nationally-representative sample of US adults consumed the recommended dietary creatine intake of 1g or more a day.

With a busy training schedule approaching at the end of 2025, I decided to see if daily supplementation could give my workouts and working day a much-needed pick-me-up.

To put it to the test, I started taking 4g of ESN Ultrapure Creatine Powder (fresh cherry flavor) mixed with 100ml of cold water first thing every morning.

I then consulted a medical expert in sports supplementation from ESN to understand how my anecdotal observations matched up with the scientific research.

Here’s what I found after 30 days of daily use.

1. At first, I felt dehydrated

The first thing I noticed—apart from the refreshingly tasty tart cherry flavor of this supplement—was that I felt dehydrated.

I’d read that this is a commonly reported side-effect and, while I may have been imagining it, the skin on my hands and face felt extra dry.

I also became rather, er, bunged up, though this abated after the first week or so. However, I didn’t experience any other symptoms of dehydration, like headaches.

2. My work capacity for exercise improved

This month-long test coincided with training for and completing my first solo HYROX race, followed immediately by a frankly ludicrous challenge that involved doing 300 kettlebell swings a day for 30 days.

While I am relatively active for a 38-year-old dad who’s had to give up his usual morning workout for the nursery run, this was a meaty step up in training volume and intensity compared with how I usually exercise.

Nevertheless, for the most part, my body was able to take this increased workload in its stride and I woke up feeling remarkably fresh despite the previous day’s exertions.

Creatine’s potential to boost workout output has been widely accepted since a landmark Swedish study back in 1992, which found daily supplementation boosted levels of phosphocreatine by approximately 20%.

This high-energy molecule rapidly regenerates adenosine triphosphate (ATP), the main energy currency of every cell in the human body.

More phosphocreatine means more energy for short-duration, high-intensity efforts, of the type I did to prepare for a HYROX race and swinging a heavy kettlebell between my legs.

3. I felt fresher mentally

I woke up feeling more mentally switched on, as well as physically fresher.

This was something I didn’t expect to notice. My increased training load meant I often had to exercise after work or after dinner, pushing my bedtime back, and back, and back.

And yet, despite not getting anywhere near enough sleep, I rarely felt mentally fatigued.

I was able to juggle an unholy number of tasks, including executing the mental gymnastics required to file my tax return on time.

I shouldn’t have been quite so surprised. A human trial in 2003 was the first to show that oral creatine supplementation can improve cognitive performance, not just muscle function.

Browse creatine supplements on Amazon

Whoever is doing the public relations for electrolytes deserves a raise.

These supplements, once the preserve of Ironman triathletes and ultramarathon runners looking to sustain performance across hours of draining effort, have gone increasingly mainstream.

Beyond hydration, electrolytes are now being celebrated for boosting productivity, improving clarity and focus, reducing fatigue and headaches, even beautifying skin and hair.

Water, it seems, just doesn’t cut it.

Drawn into the hype, and feeling generally run down in recent weeks, I decided to see if I could benefit from this trend.

I also grilled two nutritionists on the best ways to stay hydrated to understand if taking a daily electrolyte formula would boost my physical and mental acumen.

Below are four things I learned. But first, a quick explainer.

What are electrolytes?

Electrolytes are minerals that have a natural electric charge when dissolved in water.

These minerals are essential for many bodily functions, including regulating water balance, maintaining heart rhythm and blood pressure, and supporting nerve and muscle function.

Electrolyte supplements typically include sodium, magnesium and potassium, but can also include calcium, chloride and phosphate.

My experience

I enjoyed the routine

For my test, I started with a daily lemon-flavored electrolyte supplement called Hydrate+ from DR.VEGAN, containing sodium, potassium, calcium and magnesium—plus vitamin B12, vitamin C and amino acid L-taurine.

Then halfway through the month I switched to an assortment of elderberry, Himalayan lime and lychee-flavored electrolytes from Humantra, containing all six electrolytes, plus zinc, chromium, vitamin C and B12.

I would mix each formula with around 500ml of water and glug it down before breakfast or, on especially virtuous days, before a quick home workout.

This soon became my morning ritual, providing a semblance of consistency to my week and helping me feel like I was starting my day on a positive footing.

But, I must admit, it was hard to tell if the extra minerals were boosting my productivity in said workout or once I got my feet under my desk.

I put this last point to Ella Kaur Maan, registered nutritionist and practitioner lead at DR.VEGAN. “Even if you don’t feel a dramatic difference straight away, that doesn’t mean electrolytes aren’t working,” she tells me.

“They support the balance of fluids inside and outside your cells, which is vital for ongoing hydration. Proper cellular hydration takes time—especially if you were mildly dehydrated before starting—so improvements can sometimes be gradual rather than immediate.”

I rarely felt thirsty

While any changes might be subtle, I rarely felt parched during the month-long test.

This was partly because taking a daily supplement ensured I consumed at least a quarter of the 2 liters of fluid per day as recommended by the NHS (the FDA and WHO don't issue a specific daily water intake target).

Yet, simply drinking more water doesn't always guarantee adequate hydration.

“If you are active, sweat a lot, drink caffeine or alcohol, or don’t hydrate enough throughout the day, you may benefit from an electrolyte formula,” says Humantra nutritionist Claissa Lenherr.

Practicing intermittent fasting, or following a low-carb or ketogenic diet can also increase your need.

Lenherr urges me to think of electrolytes as a “hydration enhancer” rather than a quick fix. “They help your body actually absorb and use the water you’re drinking.”

I still felt quite run down

Despite welcoming the routine and feeling generally more hydrated, I did experience one especially painful bout of cramp in my calf in the middle of the night, halfway through the test.

I was also experiencing nagging muscle twitches around my eyes for most of the month, which I thought increased magnesium levels would resolve.

“The fact that you’ve experienced cramps and muscle twitching suggests your body has an increased need for minerals at the moment, particularly magnesium and potassium,” says Kaur Maan.

“These are both crucial for muscle function, so supporting your intake through an electrolyte formula and magnesium- and potassium-rich foods like leafy greens, wholegrains and bananas is a good idea.”

Lenherr agrees, adding that if I don't notice any benefits after adjusting my diet, to consider taking electrolytes more situationally rather than daily. “For example, before or after exercise, when travelling, on hot days or after saunas.”

I learned that water is still the best solution

After 30 days, I decided I can’t justify the financial outlay of a daily electrolyte formula, but I do plan to keep a few in my metaphorical back pocket during hot weather or when training especially hard.

This test has, however, crystallized my understanding of how to stay hydrated.

“The simplest approach is to sip water regularly,” says Kaur Maan.

“That is much better than waiting until you actually feel thirsty, which is one of the later signs of dehydration,” she says.

There’s no cure for delayed onset muscle soreness (commonly referred to as DOMS), but if you want to speed up your post-workout recovery, ginger could help, according to registered pharmacist Dipa Kamdar. The senior lecturer in Pharmacy Practice at Kingston University in England says a daily ginger shot “could be beneficial” in easing tight muscles and joints.

I spoke to Kamdar to find out exactly how ginger could ease DOMS, as well as its other health benefits.

Pain management

For muscle pain, a study published in The Journal of Pain found that taking 2g of ginger every day for 11 days could reduce soreness after a workout. The researchers believe that ginger can activate pathways in the nervous system that impact pain, and it could also reduce inflammatory chemicals, prostaglandins and leukotrienes.

“While longer-term use hasn’t been extensively studied, it’s plausible that continued daily intake like a ginger shot could maintain anti-inflammatory benefits,” says Kamdar.

“However, consistency may matter more than duration and it’s important to note that individual response varies, and more research is needed on long-term effects. Essentially, a daily ginger shot could be beneficial, but it’s best to monitor how your body responds over time.”

Nausea relief

If you’re feeling nauseous or have been vomiting, multiple clinical trials have shown consistent evidence that ginger could help reduce symptoms. It can even be beneficial during pregnancy, and in small doses for those who don’t respond well to anti-nausea medications, says Kamdar.

“A small dose typically refers to 250-500mg of ginger extract, taken up to four times daily,” says Kamdar. “Studies on nausea, especially in pregnancy or chemotherapy, often use doses around 1g per day, split into smaller portions,” she says.

Relieving colds

The anti-inflammatory and antimicrobial properties in ginger could help to soothe a sore throat, says Kamdar. She recommends adding ginger to your winter routine, putting it in teas—ginger chai is her favorite—soups and smoothies.

“When I’m unwell with a cough or cold I often soak freshly grated ginger in warm water overnight, then use the ginger water along with some honey and fresh lemon to help with the symptoms,” says Kamdar. “I find it really works, although it feels like it’s burning as it goes down your throat!”

Is ginger tea and fresh ginger as effective as a ginger supplement?

“Not always,” says Kamdar. “Supplements use standardised extracts with known concentrations of active compounds like gingerols and shogaols. Fresh ginger or tea may vary in potency depending on preparation, origin and dose.

“That said, ginger tea made with fresh root can still be effective for mild nausea and chewing raw ginger or using it in cooking may help, but the effects are less predictable than with supplements.

“So yes, ginger tea can help but it’s harder to control the dose compared to capsules used in clinical trials.”

Is there such a thing as too much ginger?

“Yes, too much ginger can cause side effects, especially in concentrated forms like juice or shots or even ginger extracts,” says Kamdar. “Ginger can cause stomach irritation or heartburn, and there is a possible increased bleeding risk if taken with anticoagulant medication.

“For most people, up to 4g of ginger per day is considered safe. Pure ginger juice is potent, so diluting it with water, lemon, or honey can reduce harshness and improve tolerability.”

Our expert dietitian recommends caution if you are taking a vitamin D supplement with any other medications and suggests consulting your health care provider to assess if there is a best time to take the supplement because there are some medications that may interact with the vitamin, impacting the efficacy of your medication or interfering with the absorption of the vitamin.

Here in the UK, the government advises that everyone should take a vitamin D supplement in the fall and winter when sunlight is in short supply, so naturally, I wondered exactly when I should start adding a vitamin D pill to my day. September 1? When the night is longer than the day? Does it depend on where you live?

I reached out to Dr Hope Barkoukis, a U.S.-based dietitian who is also the chair of the department of nutrition at Case Western Reserve University, for guidance and what she said surprised me.

Spoilers: I should have started yesterday.

Shop vitamin D supplements

Around 50% of Americans aren’t consuming enough magnesium, and that’s of concern when you learn the role magnesium plays.

“Magnesium is essential for over 300 reactions in the body, from supporting muscle and nerve function to keeping your bones strong and your heart rhythm steady,” says Josie Porter, senior dietitian for Simple App. “It also helps turn the food you eat into energy, and getting enough helps to keep your mood and sleep on track.”

It’s difficult to know for sure whether people are truly magnesium-deficient or not, as it is rare that magnesium levels are tested in a clinical setting, but there are a few symptoms to look out for. People who aren’t getting enough magnesium are likely to experience muscle cramps, heart palpitations and sleep disturbances, among other things.

There is symptom overlap between magnesium deficiency and other nutrient deficiencies and health conditions, so you must consult a medical professional if you are experiencing any of the mentioned symptoms to rule out other causes.

If you suspect you might have a magnesium deficiency, it is a good idea to work with a dietitian to confirm your suspicions and to safely and effectively increase your magnesium intake if necessary.

Dietary sources of magnesium

“Most people can meet their magnesium needs through food if they eat a varied, mostly whole-food diet,” says Porter. “Still, low intake is common, especially if your diet is light on plants, nuts, seeds, or whole grains.”

Porter shared some of the most magnesium-rich foods that you should ensure are present in your diet. Women should aim for at least 310mg of magnesium a day, and men at least 400mg.

“Seeds like pumpkin or hemp pack the biggest punch per portion, while foods like spinach, black beans, quinoa and almonds also make strong everyday contributions,” she says.

“Sprinkle toasted seeds over porridge or salads, toss spinach into pasta or omelets, stir black beans into wraps or soups, swap rice for quinoa, or snack on a handful of almonds.”

Should I take a magnesium supplement?

“If you’re low in magnesium, topping up with a supplement may help with things like sleep, stress, or regularity,” says Porter, “but for lasting benefits, building up your intake through food is better.”

While mineral deficiencies can seem scary, working with a dietitian can help increase your intake from your food, and supplementation can fill in any deficits left by your diet.

Make sure to check with your healthcare provider before proceeding with a supplement and take their recommendation into consideration, as there are many different forms of magnesium, which could interact with your medication or underlying health issues.

“Too much magnesium from supplements can trigger diarrhea and cramping, and in rare cases, low blood pressure,” says Porter. “So aim to keep supplements under 350mg a day unless advised otherwise. Your gut can regulate magnesium from food just fine, but pills can flood the system fast.”

What type of magnesium supplement is best

Magnesium glycinate (or bisglycinate)—most bioavailable

“Magnesium glycinate is often used for sleep and anxiety,” says Porter. “It tends to be better absorbed and gentler on your stomach than oxide or carbonate forms.”

Magnesium taurate—best for heart health

This form of magnesium may be cardioprotective due to the properties of amino acid taurine, which is found abundantly in the heart. This form could also lower blood pressure and improve cholesterol levels.

Magnesium taurate—best for heart health

“Magnesium citrate may help with digestion and regularity,” says Porter. It can trigger loose stools, so it is less advisable for those who have underlying digestive problems like IBS.

Supplements can be a helpful way to augment a healthy diet, especially when you have particular goals in mind such as losing weight or gaining muscle. However, selecting the right type of supplement or protein powder to support your goals can take a lot of research and potentially lead you down a lot of blind alleys.

One company that's doing things a little differently is Gainful. It offers a wide range of supplements—whey and vegan protein powder, creatine, greens, pre-workout, hydration supplements and fiber—but tailors the quantities of certain ingredients according to a survey that takes less than five minutes to fill in.

And just for Fit&Well readers, Gainful is offering 20% off everything with the code FIT4WELL20.

I took the Gainful quiz (twice)—here's what happened

Obviously, before telling readers about the Gainful quiz I had to try it myself. In fact, I tried it twice—once with real answers and once with different answers to see if it would change the formulations. And yes it did.

For instance, it changed the whey protein powder to a vegan option when I said I was lactose intolerant, and it took the caffeine out of the pre-workout because (I assume) I told it I worked out late in the afternoon and slept poorly.

I like this idea of adjusting supplements based on a quiz, but what I like even more is that if you subscribe, you can call on the services of a dietitian—a professional who has the kind of credentials we look for when sourcing nutrition advice for Fit&Well readers—to make adjustments to your supplements as your needs change, or get more general advice on how to reach your fitness goals.

Most of us know we should be eating more fish, with a vague idea that it’s good for our health, but it can be hard to find the inspiration to cook fish when life is busy. These oven-baked honey and soy-marinated salmon fillets are delicious, easy to make and super healthy. As well as being a good source of protein, salmon is high in omega-3, an essential fatty acid that supports brain and eye health.

This recipe comes from Dr Aileen Alexander, women’s health and weight loss expert, TEDx speaker and medical doctor. She is also the founder of Nourish Academy, which helps women on the path to a healthier lifestyle, helping them to reclaim their self-confidence and lose weight sustainably without banning foods or restricting the things they enjoy.

"Fish is one of the best things that you can eat, especially oily fish," says Alexander. "Salmon is an oily fish packed with omega 3 fatty acids, an essential component of our diet."

Alexander recommends this recipe to her clients and also uses it at home. "It's great because the kids like it, and it's super easy to make," says Alexander. It's also perfect for batch cooking ahead of time. "You can cook it and maybe have it in a couple of days' time for dinner," says Alexander. "Not everybody has time to make stuff fresh. Ideally, you'll want to marinade the salmon for an hour for the best flavor, but I regularly cook a version of this and it works just fine if you only have a few minutes to let the fish sit in the marinade."

"The salmon is high in protein and you can put whatever with it," says Alexander, who suggests a variety of colorful veggies to go with the salmon, and a carbohydrate if you like. "Try and get as many different colors on your plate as you can," says Alexander. "I always encourage people to have carbs for lunch and dinner—carbs are really important as part of our diet. So ideally, a whole grain source of complex carbs, like brown rice or quinoa."

Ingredients

• 4 salmon fillets approx. 125g each
• 2tbsp honey (or agave nectar)
• 100ml soy sauce
• ½tsp garlic puree
• Fresh coriander (to serve)

Method

1. Mix together the honey, soy and garlic in a bowl and add the salmon, allowing the salmon to marinate for about one hour. Preheat the oven to 350℉/180℃.
2. Lay the salmon fillets on a baking tray and spoon over the remaining sauce.
3. Cover the salmon loosely with foil and bake in the oven for 12 minutes, or until the salmon is cooked through.
4. Top with coriander (optional) and serve with a mix of vegetables, and some rice or potatoes.

A protein shake is a quick and convenient way to increase your protein intake, but is there an optimal time to drink one? Some people have one immediately after a workout, others prefer one before bed. However, Steven Kahn, a product development scientist at Onnit, suggests there may be a tendency to overthink the issue.

Short on time and ideas for dinner? This tasty peanut butter chicken recipe is an easy win. It’s healthy—with lots of colorful vegetables—high in protein, and best of all it takes minutes to throw together.

Dr Aileen Alexander is a women’s health and weight loss expert, TEDx speaker, medical doctor and former GP. She is also the founder of Nourish Academy, which helps women achieve a healthier lifestyle, reclaim their self-confidence and lose weight sustainably without rules or restriction. She shared this peanut butter chicken recipe and explained why she recommends it.

"I love this recipe because the kids will eat it—it’s a real family favorite," says Alexander. "It's super easy to make, and you can cook it and then have it in a couple of days' time for dinner—not everybody has time to make stuff fresh."

It's also a great choice if you’re looking to eat healthily, and if you're looking for high-protein meals that will help you build muscle, since both the chicken breast and peanut butter are high in protein.

"I also love it for the diversity of the different veggies," says Alexander. "People ask me which vitamins they need to have and I just keep it simple and tell them to try and get as many different colors on their plate as they can. Because different colors represent different vitamins and minerals, and this peanut butter chicken has got heaps of different colors."

There's no carbohydrate listed in this recipe, but that doesn't mean you shouldn’t include some in your meal. "I would always encourage people to have carbs for lunch and dinner. So ideally, a wholegrain source of complex carbs, like brown rice, for example, or sweet potatoes, or just whatever people fancy. When I support people nutritionally, I try to give them as much autonomy as possible. I just give them loads of examples of different carbs such as quinoa, couscous, rice or potatoes and let them choose."

High-protein peanut butter chicken recipe

Ingredients

• 500g chicken breast
• 10g coconut oil
• 1 red pepper
• 150g baby corn
• 150g sugar snap peas
• 1 chicken stock cube
• 40g smooth peanut butter
• 15ml soy sauce
• 200ml water

Method

1. Slice the chicken and peppers into thin strips. Coat the chicken with freshly ground black pepper.
2. Heat the pan, add the coconut oil and stir fry the chicken.
3. While the chicken is cooking, dissolve the stock cube in 200ml boiling water, add the soy sauce and peanut butter and mix thoroughly.
4. Just before the chicken is fully cooked, add the peppers, sugar snap peas and baby corn and stir-fry for five minutes.
5. Add the peanut butter mixture to the pan and bring to the boil for five minutes to thicken. Should the sauce thicken too much, simply add a little boiling water.

I've tried a few protein powders over the years, but I always come back to one particular brand: Optimum Nutrition (ON). The powder blends into a rich, smooth shake and you can choose from a delicious line-up of flavors including Rocky Road, Cinammon Roll and Double Rich Chocolate

Deals on this protein powder are rare because the brand is so popular and the products are already good value, which is why this 33% discount on the Vanilla Ice Cream 2lb tub is a brilliant find. At just $27.99, it works out as just under $1 per serving.

It's already the best-selling protein powder on Amazon, so you'll have to move quickly to snap up a tub at this discounted price.

Why do I love this protein powder? The truth is a lot of protein powders are very similar, offering slight variations in the amount of protein, calories and fat per serving. Optimum Nutrition is pretty average, offering 24g of protein, 120 calories, 1.5g of fat and 4g of carbs.

What sets ON apart is the smooth consistency and flavor variety. My all-time favorite was Salted Caramel (sadly discontinued, RIP), but all of the variations I've tried have hit the spot. I currently have French Vanilla Crème on my shelf, but I've enjoyed toffee variations in the past too.

It's also always reasonably priced, which is why the company doesn't feel the need to offer discounts very often. If you don't fancy vanilla, you can get the Double Rich Chocolate for $27.99 instead.

It can be difficult to get your recommended daily intake of B12 if you’re vegan, as the vitamin is mostly found in animal sources like meat, dairy, and eggs. The easiest way to get your fill is via B12-fortified foods, such as dairy alternatives and breakfast cereals.

If you don’t fancy guzzling a B12-infused soya drink, you can use it as an ingredient in something tasty instead. That’s what dietitian Paula Hamman has done with this quick and easy muffin recipe.

The snack is perfect for breakfast, adding to lunchboxes, or as a mid-afternoon snack to beat the 2pm slump. As it features two fortified ingredients (nutritional yeast and plant-based milk) it should help you top up your B12 levels, too.

Ingredients

• 1 ¼ cups/300g broccoli, steamed and chopped
• 1 cup/240g self-raising flour
• 1 tsp baking powder
• 2 tbsp ground flaxseed
• 1 tbsp/15g nutritional yeast
• 1 cup/ 250ml B12 fortified dairy alternative drink
• ½ cup /125ml vegetable oil
• 1 tbsp Dijon mustard

Method

1. Steam the broccoli for 10 minutes until soft (but not mushy)
2. Combine the self-raising flour, baking powder, flaxseed and nutritional yeast in a bowl
3. Roughly chop the steamed broccoli and add it to the dry ingredients.
4. In a jug whisk the dairy alternative drink, oil and Dijon mustard together.
5. Add the mixture to the dry ingredients in the bowl and gently fold everything together until combined​.
6. Spoon the mixture into a greased muffin tray and bake at 180 degrees C for 20 minutes until golden brown

Nutrient breakdown

When using an unsweetened and B12-fortified soya drink, one muffin contains:

• 190 kcal
• 16g carbs
• 2.5g fibre
• 4g protein
• 12g fat (of which 0.9g saturated fat).
• 0.6mcg vitamin B12 (25% of your recommended daily intake)

Why do we need vitamin B12?

Vitamin B12 is a micronutrient that our body needs to complete several vital functions. While B12 doesn't give you energy directly, it plays a role in how we access energy from our food.

Dr Simoné Laubscher, leading nutritionist and formulator for WelleCo, explains: "Vitamin B12 is essential for a multitude of processes, such as protein metabolism, and the formation of red blood cells and the central nervous system," she said. "However, as it’s not produced by the body it has to be consumed."

The Vegan Society recommends eating two to three portions of B12-fortified foods a day if you’re following a plant-based diet.

What are some symptoms of vitamin B12 deficiency?

Vitamin B12 is one of the most common vitamin deficiencies for vegans.

"Symptoms can range from fatigue and headaches, which are brought about through the decrease in normal red blood cell production resulting from deficiency, to depression and mood disorders, caused as a result of your central nervous system not getting the B12 that it requires to function effectively," said Laubscher. "It can even stunt your hair growth cycle!"

Which foods contain vitamin B12?

B12 is mostly found in animal-based products like meat, eggs, and dairy, with only trace amounts in most vegetables, fruits, and nuts.

If you’re vegan, you might want to try achieving the recommended daily intake through supplementation. Or, as in this recipe, you can add B12-fortified foods such as nutritional yeast into your diet.

Everybody agrees that you need protein to build muscle, but there’s still some debate on when you should consume it. 

Sports nutritionist Roo Whelan says that the timing is actually less important than making sure you eat adequate amounts. Most studies also suggest that your muscle gains aren't affected by when you eat your protein-filled snack. 

That doesn't mean there aren't any benefits to filling up on protein before or after your gym session. We got Whelan to explain how it affects your body.

Benefits of protein before a workout

The main benefit of eating protein before a workout is that it could improve your performance. According to Whelan, downing a shake before you exercise can stabilize blood sugar and provide sustained energy levels.

Consuming protein before you exercise will also ensure that your body has easy access to the amino acids it needs to repair and grow your muscles. 

This could minimize muscle breakdown, which happens during strenuous training sessions, and also encourage your muscles to repair themselves during your workout.

Benefits of protein after a workout

According to Whelan, your body is in a heightened state of nutrient absorption after exercise. This means that it’s especially receptive to any protein you consume, using it to immediately repair damaged muscle fibers. 

If your protein shake also comes with a serving of sugar and carbs, your body can use this to replenish your diminished glycogen (energy) stores. 

It’s not clear how long this heightened state lasts for, but you probably have a few hours before your body returns to normal.

The other benefit of eating your protein after you exercise is that it's easier on your digestion. Who likes doing burpees on a full stomach?

So should you eat protein before or after a workout?

Studies suggest that there’s minimal difference between consuming protein before or after a workout when it comes to muscle gains. If you want to take advantage of all of the above benefits, you could try eating protein before and after you work out. 

But unless you’re a competing athlete, it’s important not to get caught up in the weeds here. If you are trying to build or maintain muscle, the main thing is just getting enough protein regardless of when you consume it. 

Looking to up your protein levels without drastically increasing your carb intake? Have a read through our guide to the best protein powders for weight loss

I'm prone to feeling blue in the winter months, but thankfully—as I often test products for Fit&Well—I have access to some of the best vitamin D supplements on the market. 

My favorite by far is HUM Here Comes the Sun, which features in our guide to the best vitamin D supplements as the top option for vegans. 

Unfortunately, not many vitamin D supplements are suitable for vegans, because they rely on animal-based sources of vitamin D3 such as the skin of fatty fish or lanolin from sheep’s wool.

While some plants and fortified plant-based foods contain small amounts of vitamin D, this tends to be D2 and research suggests that vitamin D3 is more important for supporting healthy levels of vitamin D.

D3 is more bioavailable, which mean that it is easier for the body to use and circulate. D3 actually increases vitamin D levels almost twice as much as D2. With this in mind, the vitamin D offering from HUM is a great choice if you're on a plant-based diet.

While trawling for deals, I noticed that HUM has a sitewide 30% off sale over the Black Friday weekend. However, when I looked on Amazon, I saw that the deal was even better, with Here Comes the Sun discounted by 36%. Other retailers have discounts, but the deal on Amazon was the best one I could find. 

Dosage

Each pot contains 30 vegan soft gels, which hold 2,000 IU of vitamin D. Bear in mind that you might want to be careful if you’re taking them in combination with a standard multivitamin, as some of these can contain similar levels of vitamin D, which may push you near to the upper limit of 4,000 IU per day, and well beyond the recommended 400 UI advised by the NHS. 

The US vitamin D dosage advice is slightly different, with the NIH recommending 600 IU per day for adults as a minimum and 4,000 as a maximum.  

Most governments advise that those in the northern hemisphere take a vitamin D supplement from September through to April to combat the lack of sunlight (which is where we get most of our vitamin D) through winter. Vitamin D is one of the most common vitamin deficiencies, especially for those who work indoors or wear clothes that fully cover their skin.

You should also be careful not to take too much, as consistently taking more than the recommended dosage of vitamin D can cause calcium to build up in your body, which is known as hypercalcemia. 

Why do we need vitamin D?

Vitamin D is important for immune support. It can also prevent secondary issues caused by vitamin D deficiency, such as bone loss and heart disease, as vitamin D aids in the absorption of calcium and phosphorus. 

In children, vitamin D deficiency can lead to a condition called rickets, where the legs bow outwards, which can affect mobility. 

If you've been waiting to invest in some supplements, then prices rarely get lower than Black Friday. Although the event is still a few weeks away, we are already seeing some great deals pop up on retailers like Amazon, Best Buy, and Target.

At Fit & Well, we are passionate about recommending high-quality supplements and have tested everything from menopause supplements to B12 tablets, so you can trust our recommendations. When testing we consider the size, flavor and texture of supplements, as well as their nutritional value and price point, to help you choose the best of the bunch.

Black Friday quick links

• Target: Discounts on vitamin gummies and omega-3 tablets
• Walmart: Up to 35% off vitamins and supplements

Supplements deals

I've been a regular gym-goer for more than a decade, and have used protein powders for most of that time to support my muscle-growth goals. 

Over the years I've tried a lot of different options—some good, some bad, and some that were downright disgusting. But the supplement I keep coming back to is the Optimum Nutrition Gold Standard 100% Whey, which is currently down 33% in the Prime Day sales. 

Gold standard by name, gold standard by nature, this is one of Fit&Well's tried and tested best protein powders for weight loss for a reason. It delivers a decent 24g of protein per serving to support muscle maintenance and growth, but keeps sugar and fat content to a minimum (1g and 1.5g respectively). 

When testing it, I found the chocolate option tasted great. Its rich flavor and creamy texture did a better impression of a milkshake than most other health drinks, even when mixed with water.

A pure protein hit and the absence of unnecessary ingredients are two of the main things I look for when selecting a protein powder. 

Next up comes the drinking experience. Flavor is key to this and, as I've said already, this Optimum Nutrition powder delivers on that front. 

However, I also found that I feel less bloated and heavy after drinking this powder than other protein supplements I've tried. This is important for me as I tend to exercise in the morning before downing a post-workout shake, so I don't want to feel sluggish for the work day that follows. 

Collagen is a protein that makes up a large part of our skin, bones, and joints, and its crucial for keeping our bodies’ connective tissues strong, resilient, elastic, and functioning well.

Unfortunately, as we age, collagen production declines. For many, this means having to contend with dry skin and hair, brittle nails, new lines and wrinkles, and reduced joint mobility. For women, these symptoms can start before menopause and continue long afterwards.

Of course, some changes as we age are natural and normal. But for many women, it’s worth taking simple steps to look, feel and function your best. One of these is adding a daily multi-collagen supplement to boost your intake.

Peptigen+ Multi-Collagen combines five types of collagen from marine, bovine and eggshell sources, unlike other brands that provide only one or two types of collagen, ensuring you get the most benefits possible from a collagen supplement. 

Try it in your morning coffee to kickstart your day, or blend it into a fruit smoothie or juice for more potential health benefits. Let’s take a look at what a multi-collagen like Peptigen+ could do for you.

What Peptigen+ Multi-Collagen Could Do For You

1. Boost your skin’s hydration and elasticity

Think applying topical creams are the only way to soothe dry skin? Think again. Peptigen+ Multi-Collagen can help boost the skin’s hydration from the inside out. Improved moisture levels and better elasticity can mean a healthier, younger-looking, and more radiant complexion.

2. Strengthen your hair and nails

Brittle nails and hair don’t have to be inevitable as we age. If you’re looking to combat rough, ragged, or peeling nails and improve growth rates, a multi-collagen supplement like Peptigen+ can help. It could lead to longer, stronger hair and nails and fewer broken nails — a painful situation we’d all like to avoid!

3. Support joint health and function

Collagen supplementation can help improve the mobility and strength of joints, so that you can move more easily as you go through life. And as maintaining mobility and flexibility are crucial to staying active as we age and avoiding injury, this means you’ll be able to support your body and boost your well-being.

4. Reduce bloating

While Type I collagen primarily benefits skin health, the less common Type II collagen plays a vital role in gastrointestinal well-being. Studies have shown that collagen peptide supplements can improve digestive issues such as bloating.

What's In Peptigen+ Multi-Collagen?

All-natural ingredients

These days we’re more conscious of what we’re putting into our bodies than ever, and with good reason. That’s why So Body Co. includes just four all-natural ingredients in Peptigen+ Multi-Collagen — marine, bovine, IIM and egg collagen — with no other additives. It’s free from gluten, dairy, and GMO ingredients, too.

A powerful collagen blend

Peptigen+ includes five types of collagen in every scoop: I, II, III, V and X. The collagen found within Peptigen+ Multi-Collagen is hydrolysed, meaning that the body can quickly and easily absorb it.

A boost of pure protein

Peptigen+ Multi-Collagen is easy to fit into a healthy balanced diet with each scoop containing pure protein with no sugar, carbohydrates, or fat. And at only 36 calories per serving, it’s easy to account for within your daily calorie requirements.

Your 90-day money-back guarantee

One final reason to try Peptigen+ Multi-Collagen? If you’re not 100% happy with your order for any reason, So Body Co. promises a full refund within 90 days of purchase (even if you send back an empty packet), so you can try before you commit to buying.

Peptigen+ Multi-Collagen is priced at RRP £32.99. You can get 15% off with code FITWELL, for a discounted price of £28.04 for a 30-day supply. Additionally, So Body Co. offer a 90-day money-back guarantee for any reason. To find out more, visit sobody.co.

I've been a plant-based fitness professional for over 10 years, and I've tried my fair share of vegan protein powders in that time. When I first decided to ditch animal-based products, the market was very much in its infancy. 

The early powders were grainy, didn't taste great, and there weren't many to choose from, but now the array of plant-based protein available can be overwhelming. Even if you narrow your choice to a specific price bracket, you're still left with numerous products to ponder about.

Some protein powders have popped up as supplements deals, but if it's vegan-friendly options you're after then you're in luck. I've put my experience to good use, hunting down the top vegan protein powder deals on Amazon truly worth your money.

Prime Day vegan protein deals

These are some of my favorite vegan protein deals to be found on Amazon. The fact they've had their prices slashed makes it a great time to stock up and fill your cupboards to see you through to Black Friday in November, when there are sure to be even more deals. 

If these haven't quite hit the mark, our sister site Coach has rounded up the best vegan protein powders you can buy right now. Not all of them are on sale, but our on-page tech automatically tells you the best prices so you don't need to spend hours browsing. 

And if you're looking for new equipment for your at-home resistance training sessions, these weights deals could save you over $100 on top dumbbells and kettlebells. 

Our bones naturally weaken over time, so making sure you're doing everything you can to maintain bone health and strengthen them is a good plan. You can do this partly through resistance training, but it's also important to make sure you're getting enough of the right vitamins.

But should you be stocking up on the best vitamin D supplements or is it better to focus calcium and iron? And do we need to take tablets or can we get everything from our diet? We asked registered dietitian Clare Thornton-Wood to explain.

“Building strong bones during infancy to adolescence is important, as is maintaining this throughout the lifespan,” says Thornton-Wood. “If bones do not reach their peak strength up to adolescence and young adulthood, then they are at greater risk of losing strength as they get older, leading to osteopenia and then potentially osteoporosis.”

Which vitamins are needed for bone health?

Vitamins K, D, C, and A are all needed for bone health, says Thornton-Wood. Here's how to make sure you're getting enough of each one.

Vitamin K

According to Thornton-Wood, “Vitamin K is important as it activates the calcium-binding actions of GLA protein and osteocalcin, a protein associated with building bones and maintaining them.”

It's found in many foods, so you don't necessarily need to take it in supplement form. Instead, you can find it in leafy greens, like kale and spinach, as well as broccoli, beef liver, chicken liver and prunes. Thornton-Wood adds that people on blood thinners should actually steer clear of vitamin K supplements, as taking them can interfere with other medications.

Because vitamin K is fat-soluble, it’s recommended to eat vitamin K-rich foods with some fat to improve absorption. So, drizzle some olive oil over your favorite green leafy salad, or add chopped avocado as a side dish.

Vitamin D

Vitamin D helps the body absorb and use calcium, which gives bones their strength and hardness (more about this later). The symptoms of vitamin D deficiency include fatigue, back pain, and frequent illness, so it's important to stay topped up. 

“Vitamin D goes through a two-step process to convert active vitamin D in the body — firstly it is converted to calcidiol in the liver, and it can be stored in this form,” explains Thornton-Wood. 

“Then it is converted to calcitriol in the kidneys, the active form. It absorbs calcium and phosphorus from the gut in this state, both of which are important for bone health.”

The best food sources of vitamin D are fatty fish and fish liver oils, while smaller amounts can be found in egg yolks, cheese, beef liver and mushrooms. 

“While vitamin D is made by the sun, you can take it as a supplement, and a few foods are fortified with vitamin D, such as breakfast cereals, yogurts and some fruit juices,” says Thornton-Wood.

Vitamin C

Vitamin C is found in citrus fruits, bell peppers, strawberries, tomatoes and cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower) and it’s an important nutrient for maintaining bone health. 

It’s also essential in the production of collagen in bone matrix, says Thornton-Wood, and it scavenges free radicals that are detrimental to bone health.

It’s important to note that taking vitamin B-12 with vitamin C might cancel out the effects of both. To avoid this, take vitamin C at least two hours after taking a vitamin B-12 supplement.

There are other vitamins that should not be taken together, so be sure to check before you add supplements to your daily routine.

Vitamin A

A study published in Endocrine Reviews found that the main skeletal effect of vitamin A was to increase bone reabsorption, but later research found that while it stimulated bone growth, it also inhibited it.

Zinc is required to help transport vitamin A through the body. A zinc deficiency will limit the body's ability to move vitamin A stores from the liver to body tissues. You can find vitamin A in carrots, sweet potato, spinach, liver, eggs and mango.

“Vitamin A has been linked to good bone health because it stimulates osteoblasts (bone building cells) and osteoclasts (bone breaking down cells) and takes part in the carboxylation of many bone-related proteins,” says Thornton-Wood.

“But too much (more than 10,000IU per day) can be harmful to bone health, so take care if you are taking lots of different supplements containing vitamin A.”

What else can you do to boost bone health?

Exercise — particularly strength training — is really important for bone health, says Thornton-Wood. This is because putting stress on bones through exercise could push bone-forming cells into action. 

“A healthy weight is essential for bone mass,” says Thornton-Wood. Being underweight puts you more at risk of developing bone disease, while being overweight puts extra strain on bones, she says.

Extreme dieting is also bad for bones. As you drop pounds, bone mass goes, too. But if you regain the weight, you won’t get the density back, putting you more at risk of fractures.

“Smoking and drinking more than three units of alcohol in a day also impacts bone health,” says Thornton-Wood. Specifically, a study in the Journal of Osteoporosis demonstrates tobacco smoking causes an imbalance in the mechanisms of bone turnover, leading to lower bone mass and bone mineral density (BMD) making bone vulnerable to osteoporosis.

Calcium is a really important nutrient for bone health. Along with phosphorus, it contributes to the production of the mineral hydroxyapatite, which provides the strength and density within bones. 

But bear in mind that calcium cannot work without vitamin D and K. Vitamin D enables the absorption of the calcium into the blood and vitamin K then acts as a carrier to help deliver calcium to the bones. Therefore, ensuring the consumption of calcium alongside vitamin D and vitamin K is crucial for bone health. 

Starting 2023 with good intentions for your health and wellbeing? Ensuring your body gets the nutrients it needs is a great place to start.

In an ideal world, we'd hit our daily intake goals for things like vitamin D, B12 and iron from meals and snacks, but ticking off these all-important nutrients is much easier said than done, especially if you're always on the go, vegetarian or living a plant-based diet as many of these nutrients can be found in meat.

Supplements can help top up your intake and the good news is that every January you can find lots of great discounts. 

Take this brilliant deal from Rituals — which gives new customers 30% off sitewide — as an example. From multivitamins to postpartum offerings, you can top-up the nutrients your body needs to thrive, while enjoying money off through January 31st. 

We can vouch for Ritual’s Women’s Multivitamin which feature in our round-up of the best B12 supplements. They contain 8mcg of vitamin B12 in the form of methylcobalamin. In laymen's terms this equates to 333% of your daily value. The sustainable and vegan-friendly vitamins are also packed with folate, Omega-3 DHA, vitamin D, iron, and vitamin K2.

Rituals 30% off supplements deal

Ritual is a well-known brand in the supplement market thanks to its ethically-made vegan vitamins that come with traceable ingredients. But it's also a brand that has switched up the way our body absorbs supplements. 

The vitamins come with a patented 'beadlet in oil' technology. The tech allows oily and dry ingredients to be effectively stored together in one capsule. And instead of the capsules dissolving in the stomach, they come with a special delayed-release design which means they dissolve in the small intestine. This helps your body absorb the nutrients more easily.

Ritual offer plenty of options, targeting men and women at different life stages. It also offers supplements for gut health and plant-based protein powder for a daily shake.

Explore the Ritual sale

As a personal trainer, I’m regularly asked about the best protein powders for weight loss. Protein is essential for muscle growth and repair, but it can also contribute to satiety (how full you feel after a meal), reducing hunger pangs and helping with weight loss. Protein powders are a convenient way to add more of this macronutrient to your diet, especially after a workout.

Registered dietitian Kylie Bensley, founder of Sulini Nutrition, says: “Weight loss occurs with a deficit of calories. Consuming protein powder alone will not cause weight loss, but if that’s your goal, then a lower-calorie protein powder is ideal.”

If you’re using protein powder for weight loss specifically, I recommend finding one that’s low in fat, sugar and calories. I’ve spent the last ten years testing and reviewing these products, analyzing protein content, flavor, mixability, texture, value and additional health-boosting nutrients and vitamins. Here’s a list of the best protein powders for weight loss I’ve tried.

The best protein powders for weight loss

Best overall

Taste, texture and mixability: I tested the Milk Chocolate flavor and it really hit the spot. Just the right balance of sweetness without being sickly, and it’s missing the synthetic chalky aftertaste cheaper protein powders often have. It mixes well with both milk and water (my favorite was 50/50 of each) and behaves well when blended into pancake batter, muffins, and oatmeal. The main drawback is the price. It is one of the most expensive protein powders for weight loss that I’ve tested, but the high-quality ingredients and taste justify the price.

Nutrition, ingredients and additives: Transparent Labs’ Whey Protein Isolate has a clean profile and even cleaner taste, and it’s refreshingly rich considering it is sugar and fat-free. With 28g of high-quality isolated protein per scoop, it’s easily digestible and delicious. Its whey is sourced from grass-fed, hormone-free American cows. The powder is also free from gluten, preservatives, artificial sweeteners and food dyes. It has a good flavor range, from classics like Milk Chocolate, French Vanilla and Strawberry Milkshake to more interesting ones such as Mint Chocolate Chip and Cinnamon French Toast.

Best value

Taste, texture and mixability: I tested the Gourmet Chocolate flavor, which tastes indulgent and rich when mixed with milk (both regular and plant-based). This is also one of the very few protein powders that tastes great with water. It is such a fine powder that it mixes very well, and I didn’t find any lumps, even after a quick 30 seconds of shaking. I added it to batter mix and it gave my pancakes a strong chocolate flavor, which my kids loved. I’ve often found that low-sugar and low-fat powders can taste a bit bland, but this product offers a big bang for your buck on both taste and quality.

Nutrition, ingredients and additives: This powder is made from hydrolyzed whey, which means it has been filtered to remove most of the sugars and fats. The initial outlay may seem high, but the price is for a 3lb tub with 75 servings, which works out to around $1 each, making it great value. Gluten-free, and mostly free of lactose and cholesterol, it has 16 flavors, including classics like fudge brownie and chocolate peanut butter. Some versions have sucralose, artificial flavors and sweeteners, while others have Stevia and natural flavors, so check your label if you have sensitivities to these ingredients.

Best vegan

Taste, texture and mixability: A lot of vegan shakes are grainy, but the Vegan Wondershake is the opposite, delivering a super smooth, creamy texture when mixed with either water or milk. We tried the Chocolate Caramel Biscuit and Banana Smooth flavors, both of which tasted great. If you want other options to mix into smoothies, there are nine other varieties, ranging from Vanilla and Double Chocolate, to Chocolate Peanut Cookies and Strawberries and Cream.

Nutrition, ingredients and additives: This is a solid option for those following a vegan diet, with a respectable 25g of protein in a 30g serving. It has a remarkably low calorie count, at 89kcal, and is derived from five different plant-based sources: pea, soy, pumpkin, sunflower seed, and brown rice. Protein Works stops short of describing this as a complete protein (one that contains all nine essential amino acids, required by the human body), but they do say that "each protein has its own nutritional profile, meaning you benefit from a more rounded amino acid profile." Unfortunately, it contains Sucralose, which can cause stomach upset in some people. It also contains DigeZyme, which may help with vitamin and mineral absorption.

Best juice-like option

Taste, texture and mixability: I tried the Strawberry Kiwi flavor and it’s the best-tasting protein mix I’ve tested. It’s more of a refreshing juice drink than a milkshake, which I prefer, and has a fine consistency that mixes well with water. I found that it blended well with pancake mix and I imagine the tropical flavors would work brilliantly in high-protein ice lollies. Once you’ve mixed it together, you need to wait for the natural foaming to settle. It says 15 seconds on the packaging, but I found it was more like a minute before the foam reduced, and even then it still had some bubbles. The only reason it’s not at the top of the list is because it has a slightly lower protein content per serving than other options, though it’s still a brilliant option if weight loss is your main goal.

Nutrition, ingredients and additives: Like Dmyatize, this product is made from hydrolyzed whey. It comes in 10 flavors: apple, mojito, orange, orange mango, pineapple, raspberry, lemonade, tropical dragon fruit, watermelon, and strawberry kiwi. It has 20g of protein per 25g serving, which is lower than other entries in this guide, but it’s got the lowest calorie content at 85kcal. It’s suitable for vegetarians but not vegans, or anyone dairy-free, as it contains milk. It also contains a sweetener (sucralose) that some people may be sensitive to.

Best creamy taste

Taste, texture and mixability: I tested the Double Rich Chocolate flavour with 120ml cold water, as recommended on the packet directions. When mixed with water the product has an aftertaste and runs a little thin, but I didn’t find this happened when I tried it with milk instead. In its milkshake form, the drink has a dark chocolate flavour, which is not overly sweet. It also had a slightly chalky feel and left some residue in my glass after drinking. I didn’t love it as a drink (although it is a favorite with other Fit&Well team members), but found it worked well in my oatmeal and pancakes.

Nutrition, ingredients and additives Optimum Nutrition is a popular brand, and the company's flagship product is the Gold Standard 100% Whey. It's a versatile and price-friendly option, which comes in a wide variety of flavours. It contains soy, so isn’t suitable for anyone with related allergies. It also contains acesulfame potassium as a sweetener, which I found overpowering.

For more, read our full Optimum Nutrition Gold Standard 100% Whey Protein review

Best high protein

Taste, texture and mixability: I tested the 'Smooth Chocolate', which was really tasty. It had the right balance of subtle sugary flavour without being sickly or overwhelming. The texture was spot on—light and airy. It blended easily with no clumps and had a thick, smooth consistency. I tested it with both cow’s milk and water; I have to admit it tasted better with milk. I also mixed the powder into pancake batter and my kids loved it. It comes in a resealable bag, but doesn’t have a measuring scoop, presumably to reduce plastic waste.

Overview: Innermost's Lean Protein has a high protein count (31g per 40g serving) and is packed with weight-loss supplements, including acetyl L-carnitine, inulin and Yerba mate. But we should be wary of so-called ‘weight-loss’ ingredients added to protein powder, says dietitian Kacie Vavrek. “Additives, such as acetyl l-carnitine, don’t have any proven weight loss benefits. No supplements or additives will increase metabolism or burn fat.” These additives are unlikely to do any harm, but they won't help weight loss.

The powder has a higher calorie count than the other products in this list, so be mindful of this when adding it to your diet. It also contains sweeteners, so it should be avoided by people with sensitive stomachs.

Best for minimal ingredients

Taste, texture and mixability: Like MyProtein Clear Whey Isolate, the Clear Naked Whey is a bit different from a more usual protein drink. Rather than the milkshake flavor and consistency you're probably used to, it’s more of a juice. You mix it with cold water — this stuff foams up a lot when you shake it — then the natural foaming dissolves after about a minute. It doesn’t need too much shaking as the powder is very fine. I tested the Grape flavor, which has a nice mix of sweet and tart and is similar to a flavored water drink. I noticed a bit of a gelatin taste in the first few drinks, but it didn’t bother me. It’s refreshing, fairly high in good quality isolate protein (20g per 26g serving) and low carb. And if you don’t like the sound of Grape, it also comes in Lemonade and Fruit Punch flavors.

Nutrition, ingredients and additives: Naked Nutrition’s Clear Naked Whey isolate powder is high in protein (20g per 26g serving), low in carbs and has 0g of sugar and 0g of fat. Just as with all of the firm’s products, it doesn’t contain additives like artificial sweeteners, flavors or colors (it uses vegetable juice for color). The product is also lactose-, GMO-, gluten- and soy-free and has just six ingredients. It comes with extras (i.e. vitamin D, iron, calcium and potassium) and is 100 calories per serving — making it a good choice for anyone trying to lose weight, or reduce their sugar and fat intake.

Best for flavor

Taste, texture and mixability: I tested the chocolate brownie flavor of the MyProtein Impact Diet Whey, and it mixes really easily with no clumps. It’s not overly sugary tasting, which is my preference, but it’s chocolatey enough to satisfy a sweet tooth. I tested the powder with milk and water. I prefer the milky creamy combo, but it also tastes fine with water. I added it to my pancake batter and it has a deep chocolate flavor. It’s also good in oatmeal and breakfast muffins. This is a great tasting powder with a decent amount of protein, but if you’re after a low-calorie powder, you'd be better off choosing one of the other options here.

Nutrition, ingredients and additives: For a weight loss product, the MyProtein Impact Diet Whey is surprisingly high in calories. It is very high in protein (38g per 60g serving), but that could be because it’s recommended to have a double scoop. It comes with added L-glutamine, CLA (a fatty acid), green tea, and choline (a B vitamin), which are supposed to be weight loss aids, but more research is needed to prove that. If you are trying to lose weight, these extra ingredients aren’t going to make much difference—you need to be in a calorie deficit for safe and sustainable fat loss.

Best for collagen and fiber

Taste, texture and mixability: I had high hopes for this whey protein, which is packed with collagen, fiber and extra vitamins and minerals. It sounds good on paper, but unfortunately, it tastes too sweet for me. I tried it as a plain shake, in overnight oats, as well as in a healthy carrot cake. I also mixed it with frozen fruit for a high protein smoothie. In each case, it was too sweet for my liking, even though the sugar content per serving is under 1g.

Overview: The Pure Protein whey protein powder (creamy vanilla) is packed with 10g of collagen, 6g fiber, and 14 vitamins and minerals, including B12, A, C, D E, as well as zinc and iron. It has 25g of protein per 41g scoop, and is relatively cheap at $44.99 for a two-week supply (20 oz.). It does have a pretty long ingredients list and it’s high in carbs (9g per serving), so this isn’t ideal for anyone on a low-carb diet. But it’s inexpensive at $44.99.

Our expert panel

As well as testing out of all the protein powder products ourselves in line with our testing process, we also consulted with expert dietitians to talk about the benefits and potential drawbacks of using protein powders for weight loss.

How we test

• Taste, texture and mixability
  I mix the powders with both water and milk, including dairy-free options (usually unsweeted almond). I also mix them into foods, including protein pancakes, oatmeal and breakfast muffins. I’ll mention how easily they blend into other products, whether or not the powders are too sweet, and if they have an unpleasant aftertaste.
• Ingredients analysis
  I look at what goes into each of the powders and flag up any ingredients that are common allergens or aggravators for sensitive stomachs.
• Nutrional value
  I will take into account the protein content along with carb, fat and sugar content. Although these latter nutrients can form part of a healthy diet, they’re best consumed in moderation when you’re dieting for weight loss.
• Scrutinizing health claims
  I will flag up any additional vitamins and minerals that are included in the product and explain what their purpose is. However, I’ll also always dig into the latest studies and research around these additives, so you know how realistic health claims are.
• Monetary value
  I will always check the price of powders and mention its value for money, examining it on a per-serving basis.

How to choose the best protein powder for weight loss

Check for third-party certification

Dietitian Kacie Varvrek says third-party testing is one of the most important things to look out for in a protein powder. “Supplements are not regulated by the US Food and Drug Administration (FDA), so labels can be inaccurate, or supplements can contain ingredients not found on the label."

"Third-party certification is obtained when an independent organization evaluates the supplement and vouches for its quality. You will see a certification stamp on the product if a supplement is third-party tested.”

Find a product low in sugar and artificial flavors

Vavrek advises looking for a powder that is low in added sugars and artificial flavors. Some of the most popular protein shakes and powders have high levels of sugar or sweeteners mixed in, so it’s worth comparing ingredient labels before you purchase.

Pick something with a complete amino acid profile

There are nine essential amino acids we need to consume if we want to stay healthy and build muscle. You'll find this quite easily in whey protein or whey isolate powders. According to Vavrek, whey protein “contains essential amino acids and is the highest in leucine; an amino acid thought to trigger muscle building.”

Vegans might have to work a little harder to find the right balance. Even if your protein powder is listed as complete, it may contain low levels of certain amino acids, which is why you need to eat a rich and varied diet to supplement it.

Go for something tasty

Finally, Vavrek’s advice is to pick a protein powder with a taste that you actually like. There’s no point gulping something unpleasant back every morning in a bid to lose weight, as you’re more likely to seek out sweet or high-fat foods to make yourself feel better. A protein powder should always be an aid to weight loss, not a solution.

FAQs

Taking one of the best B12 supplements is a great way to ensure you get enough of this essential vitamin in your diet. It helps our bodies function properly, but it's also fairly common to not get enough through food alone, especially if you follow a plant-based or vegan diet. 

But it isn't easy to choose between all the similar-sounding options. To help you out, we've tested all the B12 supplements we recommend in this guide for taste, how easy they are to swallow, and whether it's clear what you're getting for your money. 

If you're on a vegan diet, it's vital to stay topped up, as vitamin B12 is one of the essential nutrients vegans often lack, so we've included several vegan-friendly options alongside choices for a range of budgets and dietary requirements. 

The best B12 supplements you can buy right now

Natrol is a well-known supplement brand that you can find at most grocery stores and pharmacies, so they are a dependable option. The container isn't exactly stylish, but it is recognizable and has stayed almost unchanged since 1980. 

With these pills, you'll get an impressive 208,330% of your recommended daily allowance (RDA), which sounds ridiculous, but helps improve the chances you'll actually benefit from the supplement, as your body generally only absorbs a tiny amount of this during digestion. 

We found these pills an interesting alternative to other B12 options. The fast dissolve technology means the small round capsules dissolve on the tongue—in other words, you don't need to wash them down with water.

The strawberry flavor is quite pleasant and makes it easy to wait the 30 seconds or so it takes the capsule to dissolve. The Natrol B12 supplements are a cost-effective option that will last you for just over three months. 

While we enjoyed taking the capsules (as much as you can do), we're not entirely sold that you need as higher a dose as this. Still, as you only need to take one a day, they're better value than many of the alternatives. And they're vegan-friendly. 

Ritual are a more premium supplement brand, which you'll spot from the up-market bottle design. The company aims to produce ethical, vegan vitamins with traceable ingredients, which is reasonably rare in the supplement space. 

You get 333% of your RDA per daily dose of two capsules, and there's a blend of other nutrients, like omega-3, vitamin D, and iron. The delayed-release design makes them dissolve in your small intestine, instead of your stomach, so you can absorb the nutrients more easily. 

The capsules were easy to swallow, thanks to the elongated shape, but they did have a slightly oily texture. There's a mint tab in the container, which smells nice, but doesn't make up for the unpleasant after taste, which repeated on us for a while. 

The Ritual Multivitamin is one of the most expensive in our roundup, costing $33 per pack or $1 per serving, but if you're willing to pay more for a nice bottle, ingredient transparency, and delayed-release technology, these might just be the best vitamin B12 supplements for you.

Now Foods is a family-owned, US-based supplement brand that's been in business for over 50 years, so there's a good reputation behind them. Each B12 capsule has a frankly silly 40,000% of your RDA, alongside folate (an essential nutrient during pregnancy). 

The capsules are suitable for vegans and we found them fairly easy to take—you simply let one dissolve on the tongue per day, or, you can chew it. It's convenient, but we weren't impressed with the medicinally sweet taste or that they took a fair while to dissolve. 

At $12.99 per 100 servings, Now Foods is a relatively good value option. Like Natrol, this vitamin dissolves on the tongue and contains a very high quantity of B12—this large amount of B12 is probably not necessary for most people. However, if you have a B12 deficiency, this option may help you to restore your B12 levels quickly. 

Ancient Nutrition doesn't have as long history as some of the others on this list, but the packaging is neat, and each container has 30 capsules that pack in 833% of your RDA of B12. 

It also contains the brand's 'TCM (Traditional Chinese Method) Blend', which aims to "support the body as a complete system rather than separate organs, a larger concept known as 'Qi.'" It's mostly herbal extracts and there's not a lot of evidence to suggest any specific benefits, but there's likely no harm to them either. 

If you worry about swallowing supplements, these aren't the choice for you, as we found the capsules were hard to swallow and you could really feel them pass down your throat. 

There's also an unusual smell in the bottle, but the capsules themselves are completely tasteless. Like Ritual's Multivitamin, it's an expensive option and works out to $1 per serving. And these are also not suitable for vegans as there are animal-based ingredients in the TCM blend.

HUM takes a more colorful approach, with a vivid pink label and pink pills. Each tablet has 41,667% of your B12 RDA, and packs in 30mg of calcium (3% of your RDA). They're vegan-friendly, too, making them an ideal option if you need to top up both nutrients. 

You only need to take one a day, so the 30-pill container works out to be around $0.33 per serving. The tablets aren't coated, but they are pretty small, so we found them easy to swallow and taste-free. 

But since they are so small, it seemed a bit wasteful to put them in such a large container, which easily could have fitted more than double the amount. 

Thorne's main business is in personalized supplements, but the company also makes several standard vitamins, like this B12 supplement. It also has a very high amount of B12, reaching 41,667% of your RDA. 

The suggested dose is one capsule up to three times per day, so a container will see you through about three weeks. And there's good news if you don't like swallowing supplements; we were pleased that the capsules are tiny, and therefore super easy to swallow. 

We can also confirm that they are completely tasteless. This supplement is gluten-free, dairy-free, soy-free, and vegan-friendly. 

How we tested the best B12 supplements

As your body and nutritional needs are unique to you, we haven't looked at the long-term effects of the B12 supplements, as the effectiveness is a matter for you and your doctor. 

However, if you're going to take a supplement each day, you want to know that you're taking one that is easy to swallow, doesn't taste terrible, and makes sensible claims about it's ingredients without breaking the bank. 

But some expensive B12 supplements could still be good value, which is why we also evaluated whether the price of each option was fair in comparison to the alternatives. 

The dosage also plays a role here, as a supplement that seems to be a good price per capsule could end up more expensive if you need to take three multiple times a day compared to a one-a-day pill. 

How to choose the best B12 supplements

Price is an essential factor, as you don't want to break the bank on supplements, but the good news is that most B12 supplements contain more than 100% of your recommended daily allowance, so if you're on a tight budget, a low-cost supplement is a good place to start. 

But you'll also want to decide how you want to take it. There are capsules, pills, and liquid supplements (ideal if you want to add them to food or drinks) available, so you can pick which form you'd most likely take regularly. 

It's also worth reviewing the ingredients to see whether they match your dietary requirements. Although B12 is often recommended for vegans, not all B12 supplements are vegan-friendly, so it's worth checking before making a choice. 

However, it is important to stay topped up if you're following a plant-based diet. "Vegetarians or vegans also benefit from taking a b12 supplement, as it's found in a lot of animal-based foods," explained registered dietician Roxana Ehsani. 

FAQs

Not everyone needs to top up their protein levels but if—like me—you find that you’re under-consuming this macronutrient, it’s useful to have protein powders and bars to help you hit your intake goals and support your muscle gains.

Protein powders have been creeping up in price over the past few months, thanks to an increase in material costs and a big surge in demand. It's a lot more expensive to get your hands on this supplement right now; I've seen several great Black Friday protein powder deals come and go.

The good news is that plenty of deals are still live—you can find my favorites below. If you want to browse other Black Friday fitness deals, have a look at our dedicated hubs for the best Black Friday rowing machines, Black Friday weights deals and Black Friday Fitbit discounts.

Quick links

• MyProtein: A massive 80% off certain flavors and mixes
• Protein Works: $27 off popular products
• Amazon: Low prices on Optimum Nutrition and Dymatize
• Walmart: Deals on collagen and organic powders

Best Black Friday Protein Powder Deals

Best vegan Black Friday protein powder deals

Taking one of the best fish oil supplements can be a great way to boost your intake of essential fatty acids, omega-3, and fat-soluble vitamins A and D. 

Omega-3 specifically is mostly found in certain types of fish, but if you don't enjoy eating fish or can't hit the recommended portion a week, then you can use the best fish oil supplements to stay topped up instead.

To help you find one that you'll find easy to make part of your daily routine, we've tested a range of fish oil supplements, assessing the shape, smell, taste, and whether they're easy to swallow.

There are two forms of omega-3 — EPA and DHA. If you're looking for a specific combination of the two, we've highlighted the split for each supplement to make it easier to find the right fish oil supplement for your needs. 

The best fish oil supplements you can buy right now

The Nordic Naturals Ultimate Omega offer the best combined EPA/DHA dose for your money, packing 1,100mg into a two-capsule serving. The soft gel capsules have a slight lemon flavor (which we quite enjoyed) and no fishy aftertaste. 

The capsules are on the larger side, so they're not ideal if you have trouble swallowing, but there is a liquid-only version with 2,470mg of omega-3 available to take alone or mix into your meals.

And if you're worried about how Nordic Naturals sources its oils, the company states it uses only wild-caught sardines and anchovies and its fishing methods are certified by Friends of the Sea for sustainability.

The Nature Made Omega-3 From Fish Oil Minis are a great option if you want to protect your wallet and your heart. Each serving contains 930mg of combined EPA/DHA at a fraction of the cost of Nordic Naturals or HUM Nutrition. 

The company says that it uses wild ocean fish rather than source oil from industrial farming, but we couldn't find any sustainability certificates for their processes. However, the capsules are only 1-inch long, so were easy to take and there was no fishy aftertaste either. 

The HUM Nutrition OMG! Omega the Great Supplement has a sizeable dose of EPA and DHA, totalling 1,200mg per serving. The soft gel capsules are enriched with vitamin E to support your skin and are gluten-free. 

We were surprised at the large capsule size, and they are harder than you'd expect for something labelled 'soft gel'. Despite this, we found them easy to swallow with a faint lemony aftertaste that wasn't unpleasant. 

While the fish oils here are extracted from sustainably-sourced anchovies, the capsules have a hefty price, coming it an almost $30 per bottle, which should last you 30 days, working out to a $1 a day. 

The Vegetology Vegan Omega 3 contains a good level of EPA and DHA fatty acids, especially compared to other vegan-friendly options. There's also a small plant-based dose of vitamin D3, which can be hard to come by in a vegan diet. 

However, it's two-capsule serving, so this 60-capsule container will only last 30 days, making it an expensive option. That said, the omega-3 is sourced from sustainable algae and the capsules are pregnancy-safe too. 

We found the capsules easy to swallow and completely tasteless. If you'd rather not take them like this, you can pierce the capsule and pour the liquid onto a spoon or put into your food, although it is a bit fiddly. 

Children aren't always keen to take tablets, which is why the Barlean's Omega Pals supplement comes in liquid form. There are four flavors to choose from, including lemonade and tangerine, so you can find one they actually enjoy the taste of. 

There's a 750mg dose of EPA/DHA per 1.5 teaspoon serving, which you can take alone or mix into yogurts, desserts, or other foods. We liked the straw-nana flavor the best, as it didn't have a fishy aftertaste and would suit adults too.

How to choose the best fish oil supplements

The first thing to look out for is the amount of EPA and DHA in each supplement. the combined EPA and DHA should be 500mg or more to see the benefits. Some manufacturers say that their capsules are 'ultra-strength' but this is generally a marketing claim. 

However, they do sometimes bundle omega-3 and omega-6, but omega-6 is common in many foods, so unless you've been advised to increase your intake, you're probably better sticking with healthy omega-6 foods instead. 

It's also crucial to choose a supplement form you'll be happy to take each day — you can find the best fish oil supplements as tablets, capsules, or liquids. But also note the recommended dose; some are one capsule per day, while others suggest up to four. 

How we test the best fish oil supplements

The effects of a supplement depend on your body's needs, so instead of testing the long-term benefits of fish oil supplements, we've tested each tablet or capsule based on what it's like to take it each day. 

We check to see how many capsules you need to take, and compare that against how many are in a pack to see if it's good value for money. We also consider whether the supplement is suitable for all diets, including for vegans. 

If you're not a fan of difficult to swallow pills, we take each of the best fish oil supplements to see if they are easy to swallow, flavorless, or have a strange aftertaste.

FAQs

When is the best time to drink protein shakes? It’s no secret that protein is good for you, forming one of the three most important components of our diet as a macronutrient (alongside fat and carbohydrates). But is there a specific time of day we should be consuming it? We spoke to several nutrition and health experts to find out.

If you need more advice on protein, we've got you covered; browse through our pick of the best protein powders for women or read up on the differences between plant protein and whey protein.

Should you drink protein in the morning or at night?

There's a lot of conflicting advice on the best time to drink protein shakes. The International Society of Sports and Nutrition advises consuming protein within two hours after a workout, to get the maximum muscle-building benefits. 

However, there's also some evidence that consuming protein before sleep could be beneficial for muscle recovery. A systematic review from the journal of Physical Activity and Nutrition outlined that ingesting casein before sleep could boost protein metabolism. 

Jamal Ramsey, a Sports Science graduate and cofounder of female health startup JRNY, agrees with this sleep-driven approach: “Protein ingested immediately prior to sleep is effectively digested and absorbed, thereby increasing amino acid availability during overnight sleep, maximizing muscle growth.”

But people turn to protein powders for lots of different reasons. As Ramsey says, someone who’s using protein powder for weight loss might want to try consuming it when they wake up: “Drinking a shake in the morning can help to distribute the protein you eat more evenly throughout the day and can help you feel fuller for longer.”

The type of protein you choose could also have an impact on when you should be finishing your shake. According to nutritionist Rob Hobson, the best protein for night time (before bed) is casein, as this digests slowly in the body. After a workout though, you might opt for a whey-based protein, as this is the quickest to digest.

In brief, there are a variety of factors that could impact the best time to consume your protein shake – but for muscle building, drinking it within two hours following a workout session, or just before bed, is probably your best bet.   

Is it ok to drink protein shakes on an empty stomach?

Ramsey advises caution if you have an underlying health condition, but says for most people a protein shake to start the day is no issue. “Unless you have a digestive issue like IBS or Crohn's, it is perfectly fine to drink protein on an empty stomach,” he says. 

Be aware that protein powder can actually suppress hunger. A review in the British Journal of Nutrition indicates that eating protein can cause feelings of satiety even when in a negative energy balance or calorie deficit. This is useful if you’re trying to lose weight, but the ideal conditions for building muscle actually involve a small calorie surplus, according to the International Sports Sciences Association. 

Can I drink two protein shakes in one day?

Ramsey tells Fit&Well that generally speaking, two protein shakes a day is fine, but you should ask yourself if it’s necessary. “Your body will simply get rid of any protein that you don't need,” he explains. “The better question to ask yourself is what is your goal, and does that goal require more than one shake per day?”

Dr. Bartlett, a general medical practitioner and Team GB snowboarder, explains how to calculate your protein requirements, to see if you might need to have more than one shake in a day. 

“As a rule of thumb if you are exercising you will require 1g of protein per kilo of body weight, so an 80kg male will require 80g of protein per day for health and wellbeing,” he says. “Protein is available from many sources, meat, fish, eggs, beans etc so if you are not achieving this from your diet then you can have 2-3 shakes per day to make up the shortfall.”

Is water or milk better for protein shakes?

This mostly comes down to your preference. There are minor nutritional differences between a water-based protein shake and a milk-based one, as Hobson explains:  “Milk adds more protein and other nutrients to the shake while water doesn’t. You might add milk and other nutrients if your goal was to try and increase your body weight - yes this is a concern for some people!” he says. “I personally prefer to use just water as I find the addition of milk a little bit too creamy.”  

If you struggle with digestive issues, a shake with water might be best for you. “Water can cause less discomfort/bloating,” says Ramsey. “But a plant-based milk can be perfect for a protein shake.”

Dr Bartlett agrees that water is often best. “If using shakes to supplement a diet, I would suggest water as it will be lower in calories and more easily absorbed.”

The best vitamin D supplements can give your mood a boost through the colder months where sunshine is harder to come by. Colloquially known as the ‘sunshine vitamin’, our bodies produce vitamin D when our skin is exposed to sunlight. People living in the northern hemisphere are encouraged to take a Vitamin D supplement from October to March in order to sustain the body’s levels through the shorter days.

Vitamin D is one of the most common vitamin deficiencies. Although there are some dietary sources of vitamin D, most people living in colder climates will struggle to produce enough through the winter months and may begin to struggle with symptoms like low mood. 

Taking one of the best vitamin D supplements can improve these symptoms and prevent secondary issues caused by vitamin D deficiency, such as bone loss and heart disease, as Vitamin D aids in the absorption of calcium and phosphorus. Vitamin D is also vital for the maintenance of a healthy immune system, so a good vitamin D supplement can help you keep winter colds at bay.

Whether you take your supplement as a tablet, a capsule, or a drop, we’ve put these vitamin D supplements to the test, noting whether they’re suitable for vegans, any aftertaste and how easy they are to swallow. 

What strength should your vitamin D supplement be?

Vitamin D is a fat soluble vitamin that we need in varying amounts throughout our lives. The National Institutes of Health recommends getting at least 600 IU/15 mcg of vitamin D per day from the age of one, and even more (800 IU/20 mcg) for those over the age of 70 who might experience age related bone loss. Those with darker skin may also need slightly more, as the more melanin you have in your skin (the amino acid responsible for skin, hair and eye pigmentation) the harder it is for the body to produce vitamin D from the sun.

You should also be careful not to take too much, as consistently taking more than the recommended dosage of vitamin D can cause calcium to build up in your body, which is known as hypercalcaemia. Hypercalcaemia can lead to kidney and heart damage and can weaken the bones. However, you would need to be taking a lot – around 60,000 IU – to cause this level of toxicity. Sticking to the recommended dosage is always wise, but if you think you might need more, or are at risk of vitamin D deficiency, speak to your medical professional.  

There are two forms of vitamin D found in foods and supplements:

• Vitamin D2 (ergocalciferol)
• Vitamin D3 (cholecalciferol)

D3 is the most bioavailable, increasing vitamin D levels almost twice as much as D2. When testing these vitamin D supplements, we opted for D3 sources over D2 in most cases.  

Best vitamin D supplements

Ancient Nutrition is a relatively new supplement brand that creates products based on the principles of Ayurveda and Traditional Chinese Herbalism, in combination with modern science. Its vitamin D capsules come in a sleek black pot (inside a box) with yellow and white accents.

Ancient Nutrition vitamin D has 60 capsules, each of which contain 5,000 IU (125 mcg) of vitamin D, as well as 3,000 IU (90 mcg) of vitamin K, which is 625% and 75% of your daily recommended intake, respectively. It also contains the brand’s ‘TCM (Traditional Chinese Method) blend’, which aims to “bring a holistic approach to your daily vitamin D supplement” in order to “support the body as a complete system rather than separate organs, a larger concept down as ‘QI’”. This blend uses a combination of bovine liver, organic astragalus extract, beef bone broth, chicken bone broth, organic schisandra berry extract and more. The brand claims its product is formulated for “real food, Paleo and keto enthusiasts”, although it is obviously not suitable for vegetarians or vegans because of the ingredients used in the TCM blend.

At $29.95 for 60 capsules, this isn’t the cheapest option in our round-up. However, the capsules are tasteless and easy to swallow (despite being on the larger side). Plus, if you’re interested in adding TCM to your diet, and require a higher dose of vitamin D, you might want to give them a try.

NOW Foods is a respected, family-owned company that has been operating in the US since 1968. Its mission has been “to provide value in products that empower healthier lives”. Its chewable vitamin D tablets come in a white pot, with a purple and orange label.

Each chewable contains 1,000 IU of vitamin D3, which is 125% of your daily value. However, if 1,000 IU isn’t sufficient for you, the product is available in 5,000 IU potency as well, although do note that this is in mint flavor, rather than natural fruit.

Obviously a draw of Now Foods chewable vitamin D is that you don’t need to swallow any capsules, making this an ideal supplement for people who don’t like taking medication. At around $11 for 180 tablets, this is a really good value option too. Plus, the tablets are absolutely tiny, so you can chew one up in no time.

Whilst Now Foods vitamin D is dairy free, egg free, halal, josher, nut free, soy free and made without gluten, they are not suitable for vegans because the D3 is derived from sheep’s wool (lanolin). 

Thorne is a trusted supplement company whose ambition is to “empower individuals for longer through personalized scientific testing and solutions”. Its vitamin D and K2 liquid supplement comes in a small brown bottle with white, gold and black accents on the label. 

Each bottle contains 600 servings, with two drops providing 1,000 IU vitamin D3 and 200 mcg of vitamin K2 – that’s 125% and 167% of your recommended daily value, respectively. According to Thorne, “combining vitamins D and K can provide greater support of the immune and cardiovascular systems than each offers separately”. It also claims the supplement “supports healthy bones and muscles, as well as the cardiovascular system and immune systems”. 

Because this is a liquid supplement, you can drip it straight onto a spoon, into your mouth, or put it into drinks or on your food. It’s ideal for those who can’t or dislike swallowing tablets. The dropper is a slightly unusual design, so can take a bit of getting used to using.

At around $23.40 per bottle, this product might not appear the most affordable. However, if you use two drops per day it will last you around 20 months, making this good value for money. 

You might be surprised to learn that many of the best vitamin D supplements are not suitable for vegans. This is because they rely on animal-based sources of vitamin D3 such as the skin of fatty fish or lanolin from sheep’s wool. Whilst some plants and fortified plant-based foods contain small amounts of vitamin D, this tends to be D2. Research suggests that vitamin D3 is more important for supporting healthy levels of vitamin D.

Luckily, supplement brand HUM Nutrition has formulated a fully-vegan dietary supplement that provides 2,000 IU of vitamin D3 – that’s 250% of your daily value. Its Here Comes The Sun supplement uses lichen, an algae-fungal hybrid microorganism that grows on trees and stones. This is the only plant that contains vitamin D in its most available form – vitamin D3. 

Each pot contains 30 vegan softgels, and comes with a bright yellow label on a black bottle. Bear in mind that because Here Comes The Sun contains 2,000 IU of vitamin D, you may want to be careful if you’re taking them in combination with a standard multivitamin. Some of these can contain similar levels of vitamin D, which may push you near to the upper limit of 4,000 IU per day.

HUM Nutrition prides itself on producing mostly vegetarian products, and “in cases where there is a lack of a plant based alternative, [they] work actively with [their] suppliers on developing one”. All of its products are made in facilities that are certified to follow GMPs (Good Manufacturing Processes), required by the FDA. They are also gluten-free and non-GMO.

At $12 for a month’s supply, these aren’t the cheapest vitamin D supplements, but they’re certainly not the most expensive either. And given the quality of the ingredients – plus the fact that they’re suitable for vegans – they seem a good deal.

Pregnant women may require higher doses of some vitamins, including vitamin D, from conception or early pregnancy. This is because, according to Cochrane findings, evidence shows that vitamin D supplementation probably reduces common risks associated with pregnancy, including pre-eclampsia and gestational diabetes, and may reduce the risk of having a low-birthweight baby or bleeding after birth. 

Ritual is a popular supplement brand that promises to bring you ethical, vegan vitamins with traceable ingredients. Its Prenatal Multivitamin comes in clear, minimalistic packaging and the capsules themselves have little gold ‘beadlets’ and visible liquid.

Two capsules contain an impressive 2,000 IU of vitamin D, as well as a host of other nutrients to support a healthy and happy pregnancy, including folate, omega-3 DHA, vitamin B12, iodine, iron and magnesium. So if you’re a mum-to-be who doesn’t want to have to take a load of different supplements, this is a great option for you. The capsules are also essenced with lemon, by use of a citrus tab in every bottle. This helps to keep things fresh, and ensures no weird taste that some capsules can have. 

As well as the Prenatal Multivitamin, Ritual sells a standard women’s multivitamin that also contains a host of ingredients to support your mind and body – including vitamin D.

At $35 per pot (lasting you one month) these are not the cheapest vitamin D supplement, but they contain high quality ingredients and you’re getting a variety of nutrients for your money.

Double Wood Supplements was founded by two brothers in 2013, and has since expanded its product range to include “a wide range of niche supplements intended for brain health, anti-aging, immune support and more”. Each of its products is supported with third party testing, and the brand claims to settle for “nothing less than the best quality” at “an affordable price”. 

Its Vitamin D3 + K2 Liquid Drops are perhaps one of the lesser “niche supplements” they offer, and come in a small brown bottle with the brand’s green and neutral toned label. 

One drop (1 ml) of the product contains 5,000 IU of vitamin D (625% of your daily value) and 200 mcg of vitamin K2 (167% of your daily value), making this a great product for those who require a higher dose of vitamin D.

The brand also claims to use the “all-trans version of K2 (K2 Vital)” which they say is “much more effective than the cheaper cis-K2 variety” as well as “an MCT oil base providing plenty of fat for proper absorption”. This means that it is not necessary to take the product with food. However, we found it much easier to add 1 ml to our morning oatmeal or hot drink, rather than load it onto a spoon or straight into our mouth. It’s fairly tasteless, but it does have a hint of tartness to it, so we found this a more pleasant way to integrate it into our supplement routine.

How we tested

Each of the products included in this guide was tested by the Fit&Well team. Supplements will affect each and every person slightly differently so we’ve been using these vitamins to give you a better idea of what they contain, and anything you need to be aware of before taking them. Below are the criteria we tested each product for. 

Ingredients

It’s super important to us that you know exactly what we tested and why and our first starting point is always to find out exactly what ingredients are in a vitamin D supplement, especially if it’s a multivitamin. We then compare this against your daily recommended dosage and decipher whether you can get enough vitamin D from these supplements. 

Recommended dosage

We made sure to note how much of each supplement you are required to take and how much often. This gave us a clear indication of whether a product offered good value for money or not.

Suitability 

Not all vitamins and supplements will be suitable for everyone which is why we take note of whether a vitamin D supplement is suitable for vegans or have gluten-free diets. 

Cost and value for money 

Getting the nutrients you need shouldn’t have to cost any more than necessary so we compared pricing across all the vitamin D supplements we tested to see whether the more expensive capsules were worth the money and if the cheaper supplements still contain everything you need.  

Easiness to swallow & taste

For some, taking capsules or tablets can be very challenging so we test each and every vitamin D supplement by taking them ourselves and observing how easy they are to swallow. Some supplements are dissolvable on your tongue so we time how long this process takes.

The taste, while subjective, is another important factor we test. We try each capsule and note down whether they taste like the intended flavor or anything else you may need to know about after tastes too.

Features

When we test vitamin D supplements, we note anything that makes one supplement stand out over the others. We ask if any of the supplements claim to do something that others don’t, and we also consider the overall aesthetics of the product.

FAQs

You may wonder, should you replace a meal with a protein shake? While protein shakes and meal replacement shakes are two separate things, a protein shake can make an excellent base for a breakfast smoothie or a snack to keep you going through the day.

But can you forgo the extras and just have a shake if you're looking to lose weight with some of the best protein powder for weight loss or if you want to keep yourself in a successful calorie deficit?

We've spoken to some sports and nutrition experts to get their views on protein shakes and whether or not they can be used as an effective meal replacement. We also asked them if there are any weight loss benefits and side effects, as well as whether or not you can replace your usual lunch with a protein shake.

Should you replace a meal with a protein shake?

For many of us, thinking up three good, nutritious meals a day can feel like a lot, so is it possible to hack it down to two by replacing a meal with a protein shake?

We spoke to Jamal Ramsey, a Sports Science graduate and cofounder of female health startup JRNY, who explained that protein shakes aren't the same as meal replacement shakes and shouldn't be treated as such. 

"Because a protein shake isn't designed as a meal replacement, you would probably get better nutrition from a balanced meal," he says. "A protein shake may not have enough fiber; you may feel hungry an hour or two later. If your goal is to lose/manage weight, I'd recommend having a shake an hour or two before your meal and then having a small meal later on."

In general, you may wonder, is protein powder good for you? There is some concern that protein overconsumption may cause health problems. This is especially the case if you rely heavily on red or processed meats to hit your protein goal every day, as these types of animal products have a lot of adverse side effects.

An article by Harvard Health indicates that high protein consumption can lead to health problems such as kidney stones. However, you should be fine if you choose a high-quality protein found in most good protein powders and the best protein powders for women.

Dr. Gary Bartlett, an NHS GP, Team GB snowboarder, and Bio-Synergy ambassador, explains the difference between a meal replacement shake and a protein shake.

"A meal replacement has a legal definition regarding calories, the amount of protein, carbohydrates, fats, vitamins, and minerals, so a protein powder could be used if blended with other ingredients to meet these criteria," he says.

• Read more: Does protein powder make you gain weight?

Should you replace lunch with a protein shake?

Lunch is often a busy meal, eaten on the go, so it makes sense to have a protein shake at this time if you're in a rush. But how healthy is this practice in reality? Ramsey explains that it is still better to have a meal as well as a protein shake.

"You may end up hungrier later on if you replace a meal with a protein shake," he says. "That's why we'd recommend having a shake an hour or two before your meal and then having a small meal later on so that you consume less calories than you normally would."

Nutritionist, Healthspan Elite Head of Nutrition and bestselling author, Rob Hobson, tells Fit&Well he prefers to replace breakfast with a shake over other meals. "I personally think the best meal to replace is breakfast. 

"Lunch has to get you through to dinner, and I think it would be better to eat something more substantial, including healthy fats and complex carbs to satiate you," he says.

Can you replace meals with protein shakes to lose weight?

Many of us want to replace a meal with a protein shake to maintain a calorie deficit (where your body uses more calories than you consume) to lose weight. Dr. Bartlett tells us that you can trade out a meal for a shake, but you might miss out on other essential nutrients as a result.

"As protein leaves you feeling fuller for longer and contributes to your daily macros, protein shakes can be a valuable addition as part of your overall calories, but as a general rule, I would try to eat a balanced meal and aim for a calorie deficit," he says.

"If replacing meals with a protein shake, you may not be getting all the nutrients that you need, although this will depend on what else you are eating on a daily basis. Overall, a good quality protein shake is a convenient way to top up your daily protein requirements and contribute to a healthy diet."

A review in the Journal of the American College for Nutrition found reductions in body weight and fat mass in adults who took a whey protein supplement. Consuming 30g of protein at meals may also help with appetite control, feelings of fullness, and weight management, according to a further review in Applied Physiology, Nutrition, and Metabolism.

Hobson explains how a protein shake over a meal may help you lose weight. "Meal replacements as a shake for breakfast do seem to work well for some people trying to lose or maintain their weight.," he says. "I see no problem with this if it really is what works for you. 

"What I would advise is that the remaining meals you eat during the day are varied and well balanced to ensure a good intake of key nutrients as protein shakes are not the same as meal replacement shakes which are fortified with vitamins and minerals."

We also spoke to Holly Heasman, a Certified Nutrition Coach and Personal Trainer for SHREDDY, who explained a protein shake might add value to your weight loss efforts. "If the goal is to lose weight, a high-protein diet is a pretty good place to start."

"Amongst other things, it promotes satiety, prevents muscle loss, can reduce cravings, and has the highest thermic effect. Basically, it requires the most energy to utilize and absorb protein…burning calories just for eating!" she says. 

"However, we would never recommend replacing meals with protein shakes. Sure, shakes are a convenient way to increase protein. But it's important to include all foods to optimize your nutrient intake. For the main meals, focus on lean proteins, amongst a plate of whole foods and healthy fats!"

You may not realize that for most of us, there is actually a best time to take vitamin D. This is due to the fact that throughout most of the world, we experience a fluctuation in climate and the amount of sunlight we are exposed to throughout the year. As vitamin D is known as the ‘sunshine vitamin’ it is important that we get enough exposure to UV radiation to ensure that we don’t develop deficiencies, as the sun is our main source of vitamin D.

Vitamin D isn’t just important in its own right, it also helps us to absorb calcium and phosphorus, which are the most abundant minerals found in our skeletons. If we have a vitamin D deficiency we are also putting ourselves at risk for diseases related to calcium and phosphorus deficiency, which primarily impact our bone health.

If you’re worried about getting enough vitamin D through the colder months, you might want to start taking the best vitamin D supplements to support your health.

What is vitamin D?

Vitamin D is a fat-soluble vitamin important for the absorption of calcium and phosphate, which means that it is a vital component for the maintenance of good bone health. 

Dora Walsh, a registered dietitian for Berocca Immuno, explains that vitamin D can be hard to obtain through dietary sources. “It's very hard to get vitamin D from food as there are only a few foods that are rich in vitamin D such as oily fish, butter, eggs, and sun-dried mushrooms,” she explains. “Therefore, supplementing vitamin D is something to consider. If we are deficient in vitamin D there is a risk that this would naturally weaken our immune system.”

A study in Vnitrní Lékarství, a Czech community medical journal, indicates that vitamin D is of particular importance for children and adolescents whose bones are still growing, and older people who are at risk of osteoporosis (thinning bones). Vitamin D is also used by the body to help repair damage, reduce inflammation and assist in processes such as cell growth and immune function. 

Dr. Liakas, a cosmetic surgeon and the medical director of the Harley Street medical and cosmetic clinic, Vie Aesthetics, tells us more about what vitamin D is good for. “Vitamin D is a fat-soluble vitamin that is involved in many essential body functions,” he says. “There are 2 forms of vitamin D in our diet and supplements: vitamin D2; which is interestingly found in some mushrooms and Vitamin D3; found in oily fish, fish liver oil, and egg yolks. Almost every cell in your body has a receptor for vitamin D. It is essential to many processes, including bone health, immune system function and can help against cancer.”

Hannah Braye, a registered nutritionist and technical advisor at Bio-Kult, told Fit&Well about the impact vitamin D may have on gut health. “The gut is one of the most important target organs of vitamin D,” she says. “Research shows that an optimal vitamin D status plays an important role in maintaining gut health via many regulatory activities such as; calcium and phosphate absorption, protection against infection, preservation of the gut lining, anti-inflammatory action and modulation of the gut microbes.”

What is the best time to take vitamin D?

If you live in a climate with less year-round sunshine, it is recommended that you take a vitamin D supplement from October to March, as the sun’s rays are not as strong over this period. However, certain groups will need to take a Vitamin D supplement year-round. 

We spoke to Rhiannon Lambert, a registered nutritionist and founder of Rhitrition+, who explained further. “For some people there may be circumstances where they might be at an increased risk of Vitamin D deficiency,” she says. “ In these cases, it is recommended that you should consider supplementing with Vitamin D all year round.” She tells us those at particular risk include: 

• “Those with darker skin, such as those of African, African-Caribbean or south
• Asian origin, who live in the UK or other northern climates, may not produce enough Vitamin D during summer months
• If you are spending a lot of time indoors as you may be housebound or frail
• Those in institutionalized care
• People who wear clothing that covers up most of your skin when outdoors.”

How does your body process vitamin D?

Although you can get Vitamin D from dietary sources and supplements, the best way to provide your body with this nutrient is to expose your skin to the sun for short periods of time throughout the day. Although sun protection is important to lower your risk of developing skin cancer, you may want to set aside some time each day to spend outside in daylight. Even on a cloudy day, we are still exposed to some UV light, so it doesn’t necessarily need to be bright and sunny outside for our skin to produce Vitamin D, particularly in the summer months. 

Lambert explains further how our bodies turn sunlight into a usable vitamin. “To be able to be used by the body, the Vitamin D that we get from the sun and from our diets needs to undergo a certain conversion process,” she says. “The Vitamin D we get from the sun’s UVB rays reacts with enzymes in our skin cells and is converted and eventually restructured into Vitamin D3.”

Can you take too much vitamin D?

If you take more than the recommended amount of Vitamin D, you are putting yourself at risk of Vitamin D toxicity, which is generally characterized as a buildup of calcium in your blood (hypercalcemia). Symptoms of this can include nausea, muscle weakness weakness, and frequent urination.

Dr Liakas warns against overdoing it with the Vitamin D supplements. “Taking too many Vitamin D supplements over a longer period of time can cause excess calcium to build up in the body,” he explains. “As a result, your bones can begin to weaken and damage to the heart and kidneys could be possible. If you do choose to take supplements to boost your health, around 10 micrograms a day is enough for most people!”

The best menopause supplements can help reduce your symptoms, making it easier to get on with your day. Whether you're experiencing night sweats, extreme fatigue, or mood swings, these capsules can help. 

But there are many options out there, so we've tested a range of menopause supplements to help you find one that is easy to swallow, doesn't taste awful, and you can make a regular part of your routine. 

Not everyone will experience the same menopause symptoms, so we've also included several supplements aimed at specific symptoms across a range of budgets and dietary requirements. 

However, we recommend talking to a doctor or medical professional before adding any of the best menopause supplements to your diet, especially if you're undergoing Hormone Replacement Therapy (HRT).

The best menopause supplements you can buy right now

From Vitabiotics’ popular range of affordable multivitamins, Menopace emphasizes some of the nutrients that matter most at this time of life. In fact, it contains a total of 22 nutrients, including vitamin D and magnesium, which are important for keeping bones healthy and strong as estrogen levels fall. It also contains vitamin B6 to help regulate hormonal activity, and B12 for energy release.

Where this product differs from a standard multivitamin is the additional dose of soy isoflavones. These are plant compounds that mimic the effect of estrogen by binding to estrogen receptors in the body, helping to manage symptoms such as hot flushes and night sweats.

But be careful supplementing with isoflavones if you’re taking blood-thinning medication, diabetic medication, or HRT, as it may lead to negative interactions. Menopace may also be unsuitable for anyone with an estrogen-sensitive issue such as endometriosis, so make sure you consult a doctor before taking them.

This also isn’t the supplement for you if you’re looking for the benefits of medicinal herbs, such as black cohosh. However, if you’re looking to support a range of different menopause symptoms, this all-round multivitamin provides a combination of the main nutrients you need in one pill.

Note, the capsule is on the larger side, but it's got a smooth coating that makes it relatively easy to swallow. The capsules are also packaged individually, in a similar way to OTC medication. This seemed a bit unusual, but actually we found it helped us keep track of whether we'd taken the multivitamin.

If you want a bit of insurance to top up your balanced diet at midlife, Menopace is a great choice. As it’s a multivitamin, though, be careful when taking it alongside other vitamins; more is not necessarily better when you’re dealing with concentrated doses of a nutrient.

Ayurveda is the traditional Indian medical system, working with native plants to bring balance back to the body. This supplement from trusted company Thorne is based on shatavari, an adaptogenic herb considered a tonic for the female reproductive system. 

Although it’s been in traditional use throughout the ages, like many medicinal herbs, shatavari hasn’t been studied extensively, though study published in the Journal of Herbal Medicine did suggest it may help ease hot flushes and night sweats. 

This nourishing supplement also contains sage, known to help with vasomotor symptoms, anti-inflammatory turmeric, and B vitamins, important for energy and mood. With all-organic ingredients, it’s suitable for vegans and has fans swearing it’s helped where other products haven’t. 

We love the sleek, minimalistic packaging with light purple accents. The capsules themselves are on the smaller side and have a smooth coating, so they are easy to swallow.

However, we found it disappointing that the capsules only take up half the container. This seemed a waste of packaging, as the unit could easily be half the size, especially as it is made from plastic, not glass.

The Now Menopause Support is based on a blend of herbal extracts thought to be beneficial during menopause. One of these is black cohosh, a perennial plant native to North America and traditionally used by Native Americans to help in female health conditions

Research published in the journal Menopause suggests that it may play a role in managing hot flushes, night sweats, and mood changes. It also contains red clover, licorice, ginger, and soy isoflavone — the latter are plant compounds that mimic the effects of estrogen.

Now Menopause Support is also non-GMO (not genetically modified), Kosher, gluten-free and vegan. Since this is a herbal blend, it’s safe to take it alongside a multivitamin.

However, as black cohosh may have hormone-like actions, this isn’t one to take if you’re on HRT or other hormonal treatments, or if you may be pregnant. While this is one of the most affordable menopause supplements on the market, 90 capsules will only last you a month, so it may be worth stocking up on a few containers.

The capsules themselves have a faint 'herbal' smell about them, but the coated outer layer masks any unusual taste and they are easy to swallow. 

Hair loss is one of the lesser-known symptoms of menopause, but one that can cause frustration and anxiety for many women. As menopause begins, estrogen and progesterone decline rapidly. 

Testosterone also declines, but at a much slower rate. This can result in ‘testosterone dominance’ and overall hair thinning, receding hairline, and unwanted facial hair growth.

Nutrafol’s Women’s Balance is designed for women before, during, and after menopause and claims to use medical-grade, natural ingredients that target the root causes of thinning, such as hormones, aging, and metabolism.

Potential benefits may include visibly thicker volume, less shedding, and hair that grows faster and longer. As well as targeting hair loss, it also claims to improve sleep and mitigate hot flashes.

According to the manufacturers, however, you can expect to see results within three to six months, so if you’re looking for immediate relief from menopausal symptoms, this probably isn’t the product for you.

One key benefit of Nutrafol, however, is that it’s safe to take alongside hormone replacement therapy, with the manufacturers reporting no known interactions with estrogen, progesterone, or testosterone replacement therapy.

The Nutrafol Women's Balance comes in a sleek, black glass jar and feels like a premium supplement. The capsules are on the larger side, but they are coated which we found makes them easier to swallow. 

Hot flushes are probably one of the most well-known menopause symptoms, and can range from an occasional sensation of a slight temperature increase, to leaving you dripping in sweat.

It’s not known exactly why hot flushes occur, but it’s thought that a drop in reproductive hormones can affect the hypothalamus – an area of the brain that acts as the body’s thermostat.

One of the best ways you can support hot flushes naturally is to consider phytoestrogens – these are plant compounds that can help to address hormone imbalances. 

These Pure Encapsulations Phytobalance capsules from the well-respected supplement brand, claim to naturally promote healthy estrogen-like activity and may reduce hot flashes.

Each capsule contains extracts of black cohosh, sage, licorice, motherwort, chaste tree, and grape, medicinal herbs that have been linked with a reduction in menopause symptoms.

How to choose the best menopause supplements for you

Price is an essential factor when choosing the best menopause supplements since you don't want to break the bank to manage your symptoms, but there's more to consider before you decide. 

Alternatively, the form a supplement takes might decide for you. Whether you prefer a capsule, a pill, or a powder supplement, we've considered many different options in our guide to help you choose. 

It's also worth considering whether the menopause supplement is vegan-friendly, as some use animal-derived sources of B12, which aren't appropriate if you follow a plant-based diet. 

You may also find that your body needs some extra support in other areas. As your body changes, so do your nutritional needs, which is why many people start taking the best vitamins for women over 50 to pick up where your diet leaves off. 

How we test the best menopause supplements

As the effects of a supplement will depend on your body's needs, we've tested the experience of taking the menopause capsules instead. We check the ingredients to see if they're well-known for menopause symptoms and whether they're vegan-friendly. 

We also take each supplement ourselves to see how easy the capsule or pill is to swallow and if it leaves an unpleasant aftertaste or repeats on us. Finally, we combine all of this to assess whether the supplement is good value for money. 

FAQs

The best supplements for joints contain several important nutrients to support your body, increase your range of motion, and reduce pain. Although you can get some of these from your diet, these supplements help you stay topped up.

Many of these joint pain supplements are made with glucosamine for joints, a chemical your body needs to develop cartilage, ligament, tendons, and joint fluid to keep things in working order, but it can't be sourced from food.

It's a similar situation with vitamin D, which is why many people also take one of the best vitamin D supplements, especially during the winter months when there are fewer daylight hours. Vitamin D plays several crucial roles in your body, including helping you absorb calcium to strengthen your bones.

To get the best results, many joint supplements contain a blend of nutrients, including vitamins, but this can make it hard to decide between them. To help you out, we've put the best supplements for joints to the test, looking at the ingredients, daily dosage, and how easy they are to swallow. 

The best supplements for joint pain you can buy right now

The Seven Seas JointCare Supplex is the best joint pain supplement for most people, as it includes several essential nutrients, like omega-3, vitamins C, D, and E, and glucosamine which helps cushion the space between your joints. 

It only has a moderate dose of omega-3 (356mg), so you'll need to ensure you get enough by eating omega-3 foods or taking one of the best fish oil supplements. However, the sphere-shaped capsules are extremely easy to swallow. 

They also have no taste whatsoever. Rather than being loose in a container, each capsule has to be popped out of a packet. We found this handy for keeping track of whether we'd taken the supplement. 

The Solgar 7 Joint Support capsules are designed to support an active lifestyle by promoting flexibility and range of motion around your joints. It also includes vitamin C, which help your body build collagen to protect your joints. 

The capsules come with anti-inflammatory ingredients like Boswellia, also known as Indian frankincense, which may help reduce the symptoms of arthritis. Research suggests a dose of 100-250mg, and the Solgar 7 Joint Support provides 100mg.  

Other ingredients include turmeric root, ginger root and pepper spice complex – so if you prefer herbal-based supplements, or are taking a multivitamin that already contains vitamins and minerals, this could be good for you.

The product is available in 30, 60 and 90 day supplies, which is ideal for those who would prefer to trial the capsules for a month first, before committing to a larger pot. They are also certified gluten and dairy-free. 

It’s worth noting that they contain white willow (plant aspirin), however, so if you are on blood thinning medication you should consult your doctor first.

The Terra Origin Joint & Bone tablets are formulated to boost your bone health. You do need to take four each day, but the container has a 30-day supply, so you don't need to restock too often. 

The tablets themselves are bright orange, medium-sized, and relatively easy to swallow too. Plus, we found them to be completely tasteless. The tablets are packed full of an array of nutrients that support joint mobility, flexibility and help to maintain healthy bones.

There's vitamin D and K, glucosamine, and calcium to maintain healthy bone density. Note that the tablets contain shellfish (shrimp, crab, and/or lobster) so are not suitable for vegetarians or vegans.

If you'd rather avoid pills, the Vital Proteins Marine Collagen is a powdered option you can mix into water, smoothies, or other food. As you might expect, collagen is the main ingredient here to cushion your joints. 

Collagen is a protein in our body that gives strength, structure and elasticity to our skin, bones, muscles, tendons, cartilage and blood vessels. There are about 16 different types of collagen, with type II being found in your cartilage.

Collagen is made up of amino acids (the building blocks of protein), so some people take collagen supplements, like the Vital Proteins Marine Collagen, to protect and rebuild joint cartilage. 

This powder is made from fish, so it's not suitable for vegetarians or vegans, but it is unflavored so we tried it stirred into water and in our morning coffee without any noticeable difference. 

The Nature’s Way Joint Movement Glucosamine Extra Strength is a liquid joint care supplement, ideal for anyone who doesn't like or can't swallow tablets and capsules. Plus, this means you can control the dose more easily too. 

You only need one 30ml serving each day to get glucosamine, vitamin D, and a range of other health-boosting nutrients. It is berry-flavored, so it's best to mix with water, but some people note that it tastes a bit like cough medicine. 

Many joint pain supplements contain shellfish-derived glucosamine, but the Nature’s Way liquid is shellfish-free, so it is suitable for vegetarians. It does contain natural flavors and stevia leaf extract as a sweetener, however.

How to choose the best supplements for joints

Most supplements for joint pain are clearly labeled. But unlike a straightforward vitamin pill, there are a lot of choices out there. So what should you look out for when you're shopping around? 

Ingredients

Many of the best supplements for joints include glucosamine and chondroitin — two nutrients that help cushion and protect the cartilage around your joints. As you age, your natural supplies of cushioning drop, which causes bones to rub and and may lead to joint pain.  

Since most glucosamine comes from shellfish or animals, many supplements aren’t suitable for vegetarians or vegans. You can find some that are made from vegetarian sources, however, such as Nature’s Way Joint Movement Glucosamine.

Plus, some supplements come with additional nutrients, like omega-3 to reduce inflammation, and vitamins to support your body's natural processes that you might struggle to get from your diet alone. 

Form

Although tablets used to the most common type of supplement, if you find these hard to swallow, many joint supplements now come in capsule form, while some are even powders or liquids so you can add them to drinks and meals. 

Talk to your doctor

Before you start taking a new supplement, it’s important to talk to your doctor about whether it's safe and appropriate, especially if you have been diagnosed with arthritis or are taking any other medication.

How we test the best supplements for joints

As the effects of each supplement will vary by individual and the type of joint pain, we've tested the best supplements for joints based on the ingredients, dietary restrictions, value for money, how easy they are to swallow, and if there's an aftertaste. 

We consider the ingredients list and whether it helps you achieve your recommended daily allowance of the nutrients, while also looking at how much you need to take each day. Most containers only last a couple of weeks, so we also factor in whether the supplement is good value for money. 

Some are made using animal-derived ingredients, so aren't suitable for vegans, while others may contain gluten. But the supplements form is also a crucial factor, especially if you find it hard to swallow tablets. 

We take each supplement to see if it gets stuck in our throat or goes down easily, and wait to see if there's a particular taste or bad aftertaste that you'd want to avoid before we recommend any joint pain supplement. 

FAQs

If you buy protein powder, the odds are it will be whey protein—for instance, most of my recommendations in the best protein powder for weight loss contain whey protein. But there are two main types of whey protein: concentrate and isolate. Isolate tends to be more expensive, which must mean it's better, right? Well, it's different, for sure, but better will depend on you and your goals. To help you figure out which is best for you I've spoken to two expert dietitians for a whey protein concentrate versus whey isolate head-to-head.

Gatorade has long been one of the most trusted names in helping athletes refuel and stay hydrated both on and off the field. Now the brand is bringing its expertise and industry-leading science with a new line of gummy supplements to fuel the athlete in you 24/7.

Gatorade’s Dietary Supplement gummies are designed to help support exercise recovery and support a healthy immune system. 

Gatorade Gummies were formulated with the help of scientists at the Gatorade Sport Science Institute (GSSI) which has been supporting athletes since 1985. Every gummy is vegetarian and gluten-free and is made without any artificial colors or high fructose corn syrup. Here’s what the gummies are designed to support.

Recovery

Recovery from exercise is a critical aspect of anyone's training. Recovery is especially important during intense and extended periods of training/competition and when time between multiple training sessions or competitions is short. The Gatorade Recovery Gummies were formulated with 480 mg of tart cherry powder to assist with recovery. The gummies are designed to be taken in the days leading up to and following intense exercise when recovery is a priority.

Research published in the American College of Sports Medicine, has shown that tart cherry in varying forms (e.g., concentrate, juice, and powder) is useful for supporting a wide range of exercise recovery parameters. Specifically, 480 mg of tart cherry powder, when consumed daily over the course of multiple days, has been shown to support exercise recovery according to recent studies in the Journal of the International Society of Sports Nutrition. Research also found that focusing on recovery may be particularly important around intensive training and competition.

Immune Support

The immune system plays an important role when it comes to wellness. Reviews from the European Journal of Sport Medicine and International Journal of Sport Nutrition and Exercise Metabolism highlight the importance of supporting the immune system during intense training, competition, and traveling. Several vitamins and minerals have been shown to play key roles in the immune system. The Gatorade Immune Support Gummies contain an excellent source of vitamins C & D, zinc, and selenium to help support a healthy immune system.

These gummies are packed with the essentials to support a healthy immune system:

Vitamin C:  Also known as ascorbic acid, vitamin C is a water-soluble vitamin that the body cannot synthesize - making it an essential micronutrient. Fruits and vegetables including citrus fruits, bell peppers, broccoli, and Brussel sprouts are the best food sources. Studies show that vitamin C acts as an important antioxidant that helps protect cells and supports immune health.

Zinc: Zinc is an essential mineral that must be consumed daily via foods and/or supplements. Research shows that zinc helps support healthy immune function. 

Selenium: Selenium is an essential trace mineral that acts as an antioxidant protecting cells and helps maintain healthy immune function, according to the journal Nutrients. 

Vitamin D: Vitamin D is a fat-soluble vitamin that can be obtained through sun exposure, the diet, and supplementation. It plays a variety of roles in supporting immune function. 

Since inception, Gatorade has been helping athletes compete at the highest levels and their commitment to athletes continues with their new gummies. The Recovery and Immune Support product lines are available now with more to come in 2023. Grab yours with a 10% discount using code GUMMIES10 through December 7th exclusively at gatorade.com.

Prime Day is a great time to bulk buy your favorite protein powder, with prices slashed across Amazon's range of health and fitness products. This brilliant ISO100 Hydrolyzed Protein Powder by Dymatize is now reduced by a fantastic $18.98 for Prime Day, but hurry! October Prime Day ends at midnight on 12th October, so checkout now to take advantage of this great deal.

This Dymatize powder is the #1 best selling powder on Amazon in the category Sports Nutrition Whey Protein Powders, with 4.5/5 stars achieved over more than 10,500 customer ratings. Plus 73% of those who rated this protein powder gave it a full 5/5 stars, so you know it's a good investment.

If this brand isn't for you, or you're looking for a vegan option, we've rounded up the Best protein powder for weight loss and the Best protein powder for women to help make the decision easier.

• Amazon Prime Day: save on fitness essentials

Prime Day Deal: Dymatize ISO100 Hydrolyzed Protein Powder

This great Dymatize ISO100 Hydrolyzed Protein Powder is made from 100% whey isolate protein, is fast absorbing, gluten free and comes in a range of flavors. It also contains 0 g of fat and less than 1 g of sugar per serving. 

Just add one scoop (included) to 5-6 fl oz (150 ml-180 ml) of water, milk or your favorite plant milk and mix thoroughly. Drink a shake prior to workouts, within 30 minutes after workouts or anytime you want to boost your intake with a high-protein drink. ISO100 is made with pre-hydrolyzed protein sources to ensure fast digestion and absorption.

Looking for more savings? We found Where to buy protein powder this October prime day, for the best deals on protein powder on and off Amazon. 

Protein, whether in food or powder form, provides a great foot-up when you are trying to build strength or increase muscle mass. It's not always possible to reach our daily protein goals via our meals and this is where these October Prime Day protein deals come in useful.

The good thing about buying protein in powder form is that you can buy large volumes of meaning they will last you a good while, and they often have generous expiry dates on them seeing as they aren't a fresh ingredient. 

You can also gain additional nutritional benefits from a good protein powder, for example, this Garden of Life Raw Organic Protein Powder is only sale at Amazon right now for $31.44 — that's 33% off the usual retail price — is sugar-free and contains probiotics to boost your digestion. 

When we look for new entries to include in our best protein powders for weight loss guide we select options that are, of course, high in protein but at the same time low in calories and suitable for blending into various different recipes. We've found some excellent options below that are on offer right now and will fulfill a range of needs.

You might find it hard to source a budget-friendly plant-based protein powder, which we have found for you below. Those who look for high-quality and easy digestible protein will enjoy the discounted whey option in this list. Alternatively, you might be on the hunt for something sweet to add to your shakes and need a cheap but tasty protein powder on offer - we've got your back. 

Keep reading to discover these affordable October Prime protein deals and keep up with your muscle gains over fall and winter...

• Check out all the US Amazon Prime Day savings
• Find the biggest savings on Amazon UK

Amazon Prime Early Access protein deals

All these discounted powders are low in carbs and sugar so you can rest assured these powders can help to boost your daily protein intake without filling your insides with counteractive ingredients.

It's easy to neglect recovery after we exercise but just by eating protein you can help to rebuild and repair your muscle tissues. If eating a high-protein diet everyday is something you struggle with, investing in some protein powder is a wise idea. Plus, if it's on sale like the options above, it's a win-win.

Want more fitness-related deals? Stay with us to compare Garmin vs Polar and find out which brand to buy your first or next running watch from.

With these Prime Day protein deals, you can boost your post-workout recovery, aid muscle growth, and enjoy a delicious shake for less. Protein plays a vital role in muscle recovery, but you might not get everything you need from your diet alone. 

That's why people often reach for the best protein powders for weight loss, which are high in protein but low in calories and sugar, or the best protein powders for women if they want to hit specific fitness goals. 

Fortunately, you can use these Prime Day protein deals to save on this workout essential, like an impressive 47% off this Dymatize ISO100 Hydrolyzed Protein Powder at Amazon. The vanilla whey protein comes in a 20.8oz tub and has 25g of protein per serving. 

But if you're after bars, vegan-friendly powders, or flavored whey protein instead, we've rounded up 10 of the top Prime Day protein deals to help you stock up on this muscle-building supplement without breaking the bank. 

• Check out all the US Amazon Prime Day protein savings
• Find the discounts on muscle-building supplements with the Amazon UK Prime Day deals

Amazon Prime Day protein deals

If you've been looking around at where to buy protein powder, you'll have seen that it can be tricky to find a high-quality powder at an affordable price. Although you can find deals throughout the year, the sheer number of discounts as part of the Prime Early Access Sale protein deals makes it a great time to stock up. 

When you exercise, small tears form in your muscles; this is what causes post-workout delayed onset muscle soreness (DOMS). Your body needs protein to help repair these tears, which encourages muscle growth. Although you can pick up pre-mixed shakes at the store, making your own can be a lot cheaper. 

All you need is a powder and one of the best blenders for protein shakes to make delicious post-workout drinks you can take with you to the gym, work, or out and about. But first, you need to train your muscles. You can pick up muscle-building equipment for less right now with these October Prime Day weights deals. 

If you've been looking into where to buy protein powder, many grocery stores now stock a limited range of these muscle-building supplements. But for a more comprehensive choice, including vegan options and multiple flavors, it's not always clear where to go.

You might be after the best protein powder for weight loss or the best protein powder for women, and dedicated stockists are often the place to go if you want variety. Plus, you may also find that you can buy in bulk, helping you get stronger without breaking the bank.

This doesn't mean you have to go to niche stores, though, as many big name retailers cater to those looking to develop muscle and promote recovery while sipping on a tasty whey or plant-based shake.

But shopping around for protein powders is complicated as the market is crowded, making it hard to find reputable stores that sell high-quality powders at a reasonable price. To help you out, we've researched where to buy protein and rounded up your best options below.

Today's top Prime Day protein powder deals

Where to buy protein powder in the US

You can find protein powder at many well-known retailers, alongside several dedicated specialists. To make it easier to find what you're after, we've narrowed down the options to give you the best overall selection and prices.

• Shop a wide range of protein powders at Amazon 
• Check out the selection of protein powders at Target 
• Pick up groceries and protein powders at Walmart 
• Find great value own-brand protein powders at Myprotein 

Where to buy protein powder in the UK

Generally, your options are similar in the UK, with international brands like Amazon and Myprotein offering a wide variety at reasonable prices with bulk options if you want to stock up. 

• Stock up with all the protein powders at Amazon
• Find health supplements and protein powders at Holland & Barrett
• Browse fitness supplements and protein powders at Myprotein
• Choose from a range of protein powders at Bulk 

Can you buy protein powder in grocery stores?

Many grocery stores, including Kmart, Trader Joe's, Whole Foods, and Safeway sell protein powder. These stores don't often stock a wide range and aren't protein specialists, but you can usually find at least several powders in a few flavors in a pinch.

However, grocery chains usually cater to a broad audience, so if you're on the lookout for a particular brand or specific protein variety, like whey isolate or vegan protein, you might not be able to find exactly what you're after.

How much do protein powders cost?

As with other supplements, there's a range of protein powders to suit most budgets. There are entry-level general-purpose options through to specialized high-end powders which may set you back more.

But the price also varies depending on the type of protein you need. When we compared whey protein vs whey isolate, we found that whey isolate powders were generally more expensive as it requires more processing to produce.

Though if you're weighing up plant protein vs whey protein, you'll be pleased to know that plant-based powders often cost the same as their dairy counterparts. 

Should you buy protein shakes or make your own?

Pre-mixed protein shakes are designed to be convenient; you can pick one up in a store or at the gym and have a quick post-workout drink. However, they typically contain more ingredients and can sometimes be sweetened with extra sugar.

If you're closely monitoring your nutritional intake, store-bought pre-mixed protein shakes might not be quite what you're after. Similarly, if you have a particular fitness goal, like building lean muscle or losing weight, it might be better to make your own.

Using one of the best blenders for protein shakes to make a high-protein shake or smoothie is a great way to keep your levels topped up throughout the day, and most machines have detachable cups, so you can quickly blend and then take your drink out with you.

This might seem like a more expensive option (as you need to buy a blender and protein powder), but as with all convenience foods, pre-mixed protein shakes cost more in the long run. Plus, you can often save money when buying protein powders in bulk, too. 

When should you take protein powder? Before or after exercise? Whether you’re new to the world of protein supplements or a seasoned protein shake lover, you may not know the right time to take it.

Protein supplements are a popular choice for athletes, fitness enthusiasts and people who want to lose weight. However, depending on what you want to achieve, there is evidence to suggest that it may be worth timing when you consume your protein to get the best results.

We’ve checked the latest research on protein powders and spoken to the experts. We’ll let you know the optimum times to take a protein shake if you’re maximizing muscle development, trying to lose weight or just want to improve your overall nutrition. 

So whether you’re looking to bulk up or you already take the best protein powder for weight loss, we’ve got the lowdown on timing your intake. 

What are the benefits of using protein powder?

Protein is an essential nutrient that the body needs to function correctly and has extra benefits to assist with weight and fitness goals. Here are just a few benefits of using protein powders:

Muscle growth and development

Protein supplements can significantly enhance muscle strength and size when combined with resistance exercise training, according to a 2018 systematic review. In addition, a protein shake after strength training can also help muscles and tissues repair themselves, stimulating further muscle growth. 

Weight loss and appetite control

A high protein diet can help to increase metabolism and reduce feelings of hunger, according to a 2021 article in the Journal of Obesity & Metabolic Syndrome. Getting enough protein if you’re dieting is also essential so as not to lose muscle mass. 

According to the Journal of Obesity and Metabolic Syndrome, a high protein diet is around 30% of your daily calories or 1-1.2 grams per kilogram of your ideal body weight daily. Using a protein supplement on a day where you haven’t had time to add fresh sources of protein into your meals, may be a quicker and easier way to get the extra protein in the short term, without worrying about cooking up a high-protein lunch or dinner. 

Provides extra nutrition

Vegan or vegetarian people might find getting enough protein in their diet challenging. Although there are many plant-based foods with high levels of protein, such as pulses, tofu, soya, nuts and seeds, you may want to have a plant-based protein supplement from time to time to top up your protein levels. 

Despite the plant protein vs whey protein debate existing, both vegan and dairy based protein powders can provide adequate nutritional value to your diet.

As we age, we lose muscle tissue. So older people need more protein in their diet to prevent or treat this loss of muscle function and maintain good nutrition - around 1.2g per kilogram of body weight per day is recommended in a Nutrients journal study.

It’s quick and convenient

We talked to Emily Servante, Global Trainer Education Manager and certified personal trainer at Ultimate Performance, for her professional advice on the benefits of protein powders. 

“Protein powder is a speedy and convenient way of consuming moderate amounts of protein in one easy hit,” says Servante. “If you work in an office or are busy, it’s hard to rustle up a fillet mignon or a grilled chicken salad in your lunch hour. A scoop or two of protein powder mixed with water or milk means you can give yourself an easy-to-digest, immediate hit of protein.”

“The main reason to consume protein post-workout is to help you recover and stimulate your muscles to grow. Good quality proteins contain amino acids which help repair damaged muscles and make them stronger.”

When should you take protein powder?

The answer to this question depends on your health goals.

If you take protein powder to increase your muscles after resistance training and to help them recover, the International Society of Sports Nutrition suggests that you take it within 2 hours of training. This is your “anabolic window” when your muscles and tissues are most receptive to protein. 

Servante agrees. “If you’ve eaten sufficient protein within two hours of starting your exercise session, you should have a decent pool of amino acids – the building blocks that make up protein – in your system.”

If you take protein powder to lose weight, having it in the morning may be more beneficial, as it may help to stave off hunger pangs throughout the day. You may also prefer to replace a meal with a protein shake to speed up weight loss. However, be aware that the Mayo Clinic advises against doing this in the long term, as it can mean that you miss out on the other nutritional benefits of whole foods.

If you’re older and take protein powder to maintain nutrition or prevent muscle loss,  it may be better to take a protein supplement of 30g twice daily. This should be soon after some physical activity and ideally with meals or as a between-meal supplement. These were the findings of a 2021 review into the use of protein supplements in the elderly.

How often should you use protein powder?

The recommended daily allowance (RDA) of protein is 0.8g per kilogram of body weight. So if you weigh 200lb, you’ll need around 72g of protein daily.

If you’re weight training, the International Society of Sports Nutrition advises eating up to 3g of protein per kilogram of body weight every day. This helps to optimize muscle growth. 

Don’t forget other sources of protein in your diet. Meat, fish, eggs and milk are all great sources of protein. If you already eat a lot of protein in your diet, you may want to cut some of it out if you wish to take a protein supplement. Always ensure you’re getting enough protein to meet your needs, and try not to go overboard.

“How often you should have these shakes is debatable,” says Servante. “One more protein shake per day would be fine if it helps you hit your overall protein intake target for the day. However, how much protein you should consume can depend on lots of factors such as your age, overall health goals and your current weight.”

Is consuming protein powder necessary?

“Consuming adequate amounts of protein is vital for anyone, particularly if you’re following any fitness regime,” says Servante. “However, that does not mean you should substitute all your meals for protein shakes. Single source, good-quality foods such as lean cuts of meat, eggs and fish are far better options than protein shakes.”

Servante also has a word of warning on protein powders. “Some of the best protein shakes will have some sugar or sweetener mixed in. Single source foods will always be better for you, and the quality of nutrients is better. So, a protein powder shake after a tough session is great, but stick to real foods for the rest of your day!”

Got more questions surrounding taking protein? For example, what are the different types of protein? We can answer this and suggest some top high protein breakfast ideas for you while you are here.

If you can't get sufficient vitamins and minerals through your diet alone, then supplements are a great option. Plenty of people use these tablets, powders and gels to make sure they're hitting their recommended daily dosage.

It can be pricey to stock up on these supplements, but luckily Amazon's October sales event (which is officially called Big Deal Days) has arrived and brought plenty of discounts with it. I've trawled through the sales to find the best savings and rounded them up below.

You need to be a Prime member to access some of these deals, but the good news is you can get a 30-day free trial on the platform, and cancel when the sales have ended.

Quick links

• Amazon: Huge discounts on best-selling supplements
• Target: Great deals on a wide range of supplements
• Walmart: See all vitamin and supplement deals
• MyProtein: Get up to 50% off protein powder

My US Amazon picks

These are the best Prime Day supplement deals you can buy in October.

• Mason Natural daily multivitamin: 20% off this vegan-friendly multivitamin ($6.36)
• Magnesium: Over 50% off from Nature's Bounty ($7.10)
• Probiotic: Amazon Basics probiotics are now as cheap as $10.27
• B12: These Nature Made Vitamin B12 softgels are just $9.48 (a 60% reduction)
• Melatonin: Save 56% on these sleep-promoting Natrol Melatonin 5mg ($9.59)
• Vitamin D: Grab these sugar-free Vitamin D3 gummies for $8.69 (54% cheaper)
• Protein powder: Popular Optimum Nutrition flavors are 40% cheaper on Amazon
• Whey isolate: 36% off Sports Research chocolate flavored protein powder

Prime Day US supplement deals

Prime Day protein powder deals

FAQs

We've tested the best vitamins for women over 50 to help you find the right supplements to support your body as you age. These differ from standard multivitamins as you have different nutritional requirements later in life. 

These are usually due to hormonal changes, like a decrease in estrogen, and these tablets and softgels are designed to help improve your sleep, protect your bones, and boost your immune system. 

We've taste and swallow tested all of the options here, so you can find the best vitamin for women over 50 to suit your needs. We've also selected a range, from softgels and gummies to vegan-friendly capsules. 

The best vitamins for women over 50

This is an easy swallow, one-a-day pill from reputable supplement brand Centrum. Designed specifically for women in their later years, Centrum Silver Women 50+ contains higher levels of vitamins A, D, C, E, K, B6, B12, as well as calcium, zinc, chromium, molybdenum and lutein than the brand’s standard Centrum Silver Adults. 

This is because your nutritional needs change as you age, and the amount of nutrients that you can absorb from the food in your diet also decreases. Vitamin D should absolutely be your first port of call when looking for a multivitamin if you’re aged 50+.

Known as the ‘sunshine’ vitamin, we often get vitamin D from dietary sources such as oily fish, egg yolks and enriched mushrooms. Sunlight is the primary source, however.

Vitamin D has an important role in helping to absorb calcium and prevent age-related bone fractures, as well as being very strongly linked to mood. In fact, it's often considered to be related to seasonal affective disorder. 

It can be difficult to get enough vitamin D through your diet alone, and women over 50 might benefit from a higher dose than most people. According to the American National Osteoporosis Society, women over 50 should aim for 800-1000IU of vitamin D per day. 

Centrum’s Silver Women 50+ contains 1000IU of vitamin D, as well as 1050mcg of vitamin A and 300mg calcium. A 200 tablet supply will also last you 200 days, which makes this product a highly affordable option.

Nature’s Way Alive! Women’s 50+ Gummy Multivitamins are gluten-free and vegetarian, and will set you back just $10 for a month’s supply. This makes them a wallet-friendly option to make sure you’re meeting your nutritional needs.

However, while they contain no dairy, wheat, yeast-derived ingredients, peanuts or eggs, it’s unclear whether or not they are suitable for vegans. They contain slightly less vitamin D than some other brand’s women’s vitamins, at 800IU compared with 1000IU.

But this still provides 100% of your recommended intake for this vitamin. They also pack in 2500IU of vitamin A (50% of your daily intake), as well as the full B-vitamin complex (including high potency B6 to support healthy brain function) and a host of other vitamins and minerals for this stage of life.

For an extra vitamin kick, they also contain a blend of powdered fruits and vegetables. Being a chewable gummy, Nature’s Way Alive! Women’s 50+ is a great option for those who dislike swallowing large pills too.

The brand does offer a tablet version though, if you prefer this. If you’re looking for an affordable, no-frills vitamin for women over 50, you can’t go far wrong. 

As well as containing a host of essential vitamins and minerals targeted for this stage of life, New Chapter Every Woman 55+ contains an array of herbal ingredients. These include astaxanthin, from the Haematococcus Pluvialis algae, turmeric, a digestive support blend (including aloe, peppermint and coriander) and a hormone support blend (including chaste tree and red clover). 

New Chapter claims to formulate its products for maximum absorption, so your body gets the most from the nutrients it contains. Another benefit is that you don’t have to take the pills with food, so you can have them on an empty stomach if you prefer.

There's also a host of phytonutrients (found naturally in plants, these can help fight disease), and the product meets Food and Drug Administration (FDA) guidelines in terms of pesticides, heavy metals, and allergens. Its ingredients are non-GMO and vegetarian too.

The tablets come in a glass jar, which gives the product a 'premium' feel. Although, 72 tablets only take up half the jar, which feels like a waste of packaging. While there is a slight herbal smell to the container, it's not unpleasant and we couldn't taste it. 

However, note that the tablets are on the larger side so those who have trouble swallowing tablets may prefer a smaller, coated capsule. While it has good levels of bone boosting vitamin D and K2, this supplement only contains low levels of magnesium, which is important for bone health.

It also contains a low level of calcium (supplying just 40mg of the recommended 1,200mg intake for women aged 50+). As a result, you may need to take an additional calcium supplement or make sure you are eating enough oily fish, dairy products and green leafy vegetables in your diet.

New Chapter Every Woman 55+ comes at a price, but what you get for your money are ethically sourced, vegetarian capsules covering most vitamin and mineral requirements for women over 50. 

If healthy digestion is a priority for you as you age, Garden of Life’s Vitamin Code 50 and Wiser Woman contains live probiotics and enzymes designed to support this. The product is also made from whole foods, so if you’re someone who is looking for a more natural product, this could be a great option for you.

Another benefit is that if you don’t like swallowing capsules, these can be opened and the contents may be added to water or juice. However, note that the recommended dosage is two capsules, twice daily. If you struggle to remember to take your supplements, you may prefer an all-in-one product instead so that you can simply take it in the morning and not have to set a reminder for the afternoon.

In terms of nutrition, Vitamin Code 50 and Wiser Woman contains a whopping 2000IU of vitamin D, which supports bone and joint health. It also packs in 100% of your daily intake of vitamin C, E, B-vitamins, selenium and manganese. 

Note that it doesn’t contain calcium or magnesium, however, so you may need to take an additional supplement alongside this if you’re looking to top up your levels of these nutrients.

Vitamin Code 50 and Wiser Women also comes in a glass jar that can be recycled. Overall, this is a high-quality product for those who prefer a more natural supplement, and has the added draw of supporting digestion too. 

Whilst certainly not the cheapest vitamin for women over 50, you get what you pay for with True Grace’s Women’s Multivitamin 40+. As well as including many of the key nutrients that are important as you age, it includes a blend of mushrooms, designed to support healthy aging, immunity, heart and brain health.

If you’re prone to stress or menopause and anxiety, it also includes holy basil and ashwagandha — two Ayurvedic herbs which studies have found to help the body adapt to stress. This product is also for you if you want an ethical-friendly option. 

The tablets are non-GMO, gluten-free, soy free and vegan. Plus, you only need to buy one bottle of this supplement, because the company offers refill pouches instead of you buying a new bottle each time. The pouches are also made of sustainably produced sugarcane and are recyclable at designated facilities. 

If you don’t mind paying a bit more, True Grace’s Women’s Multivitamin 40+ is a high-quality product that not only provides over 100% of your recommended intake for 14 key nutrients (plus lower amounts of others), but also provides a probiotic blend, mushroom blend and adaptogens to support healthy aging.  

If you eat a varied diet, you may prefer a supplement that contains just one vitamin to support your health, rather than several. These chewable vitamin D tablets from NOW Foods are a great option if you're looking for a product that's efficient but affordable. 

Each chewable contains 1,000 IU of vitamin D3, which is 125% of your daily value. This is important, as after menopause, women are at an increased risk of osteoporosis due to a decline in estrogen levels.

In fact, according to a Nature Reviews Disease Primers review, up to 50% of women over the age of 50 are at risk of fractures. Vitamin D is essential as it helps the body absorb and use calcium, strengthening bones and increasing their hardness. 

The tablets are free from wheat, gluten, soy, milk, egg, fish, shellfish, and tree nut ingredients, making them an excellent choice for people with allergies. However, the vitamin D is sourced from lanolin (sheep's wool), which means it's a vegetarian but not a vegan-friendly choice. 

Due to the fact that the tablets are chewable, they're great for people who hate swallowing. The fruity flavor is also pleasant, without tasting synthetic.  

During menopause, progesterone declines, and this can affect your sleep. Thyroid hormones can also be lower than optimal at this time, making you feel sluggish. According to one clinical trial, a nightly magnesium supplement improved "sleep efficiency, sleep time and early morning awakening" compared with a placebo. 

So, it's handy that Vital Nutrients' magnesium glycinate/malate supplement is a gentler form of magnesium, which makes it suitable for those with sensitive stomachs. 

In this formula, magnesium is bound to glycine, a non-essential amino acid that functions as a calming neurotransmitter, and malic acid, a natural fruit acid present in most cells in the body which plays a crucial role in energy production.

Two capsules provide 240 mg of magnesium (50% as glycinate and 50% as dimagnesium malate) which is 57% of your daily value. The capsules aren't exactly small, but they are coated, which makes them easy to swallow. 

And for those with specific dietary requirements, they're free from gluten, dairy, peanut, tree nut, soy, and eggs and are vegetarian-friendly. They don't contain any artificial flavors, colors, or sweeteners either.

Do women over 50 need different vitamins?

You may wonder how the best vitamins for women over 50 are any different from the vitamins or multivitamins you might have been taking during your life so far. 

However, our nutritional needs change as we get older: there are certain nutrients that we don’t need in such high amounts, and some that we need to get more of to support our health as we age. Here are some to consider.

Iron content

If you decide to opt for a multivitamin, check the iron content. After menopause, most women retain iron more easily, so unless your doctor suggests otherwise, you don't need to overload on iron. This is why most multivitamins designed for women aged 50+ will not contain iron.

Calcium content

Our calcium needs change as we get older, with the recommended daily intake rising to 1,200mg for women aged 50+, compared with 1,000mg for most adults. You might be surprised then, that many of the best vitamins for women over 50 don’t contain calcium.

This is because many of the women in this age group are advised to take separate calcium supplements. Don’t worry if your multivitamin does contain calcium — just make sure that this, combined with any additional calcium supplements you’re taking, doesn’t exceed 1,200mg.

Vitamin D

Post-menopausal women also need to ensure they get enough vitamin D to prevent osteoporosis. This vitamin is crucial for helping your body to use calcium properly, and if you’re deficient, you may be more at risk of weak bones.

Like calcium, vitamin D requirements tend to increase with age. The American Geriatric Society recommends older individuals take 1,000IU per day. Take this into consideration when choosing your supplement, especially if it is a multivitamin.

Additional ingredients

Some of the best vitamins for women over 50 contain other ingredients that may be beneficial for aging, such as probiotics or medicinal herbs. Make sure you talk to a nutrition professional before taking any supplement, especially if you are on other medication such as estrogen replacement therapy. 

Form

Does it matter if you take your vitamins in a tablet, capsule, spray or even a tea? Many experts believe that’s down to personal choice. However, other experts believe that form can make a difference, thanks to the changes our bodies go through as they get older. 

“Stomach acid decreases with age, which can lead to more digestive issues,” says nutritionist Caroline Sherlock. “I normally recommend powders, capsules and sprays, which are easier to absorb than tablets.” But you should always speak to your doctor before starting to take any supplement, to make sure it’s safe for you.

Lifestyle choices

Choosing a vitamin really narrows down to what vitamins you feel like your diet or lifestyle may be lacking in. For example, you may not eat things like red meat or eggs, in which case you could be lacking in B vitamins which are important for energy, especially in older adults.

If you live in a colder climate where sunshine is limited, your body will require vitamin D supplementation in order to regulate the calcium and phosphate in your body. If you have certain dietary preferences, such as following a vegan diet or being gluten-free, you will also need to consider this.

Alternatively, you might more specifically be looking for vitamins best suited to easing menopause symptoms, in which case our guide to the best menopause supplements can help with this. 

How we test the best vitamins for women over 50

Each of the products included in this guide have been tested by the Fit&Well team. Supplements will affect each and every person slightly differently so we’ve been using these vitamins to give you a better idea of what they contain, and anything you need to be aware of before taking them. Below are the criteria we tested each product for. 

Ingredients

It’s super important to us that you know exactly what we tested and why and our first starting point is always to find out exactly what ingredients are in the best vitamin for women over 50. We then compare how these ingredients relate to nutrient reference values for women over the age of 50.

Recommended dosage

We made sure to note how much of each supplement you are required to take and how much often. This gave us a clear indication of whether a product offered good value for money or not.

Suitability 

Not all vitamins and supplements will be suitable for everyone which is why we take note of whether a supplement is suitable for vegans or those taking hormone replacement therapy (HRT).

Cost and value for money 

Getting the nutrients you need shouldn’t have to cost any more than necessary so we compared pricing across all the supplements we tested to see whether the more expensive capsules were worth the money and if the cheaper supplements still contain everything you need.  

Easiness to swallow & taste

For some, taking capsules or tablets can be very challenging so we test each and every menopause supplement by taking them ourselves and observing how easy they are to swallow. 

The taste, while subjective, is another important factor we test. We try each capsule and note down whether they taste like the intended flavor or anything else you may need to know about after tastes too.

Features

When we test vitamins for women over 50, we note anything that makes one supplement stand out over the others. We ask if any of the supplements claim to do something that others don’t, and we also consider the overall aesthetics of the product.

Do multivitamins work? Getting enough vitamins and minerals is crucial in order for our bodies to function, from fighting off infections to maintaining our bone health. But while you can absorb vitamins and minerals from the foods you eat, some people also choose to supplement with vitamins and minerals alongside their diet. 

Thought to be a convenient fix-all solution, multivitamins have become a popular option, as opposed to taking singular vitamin supplements like vitamin C or the best vitamin D supplements. But do multivitamins work to nourish your body in the same way regular vitamins do?

According to registered nutritionist Rhiannon Lambert, vitamin supplements are best used to support any gaps in the diet. For example, people who follow a plant-based diet might take iron or the best vitamin B12 supplements because many vegan foods don’t contain these nutrients. 

In the UK, the NHS recommends that adults should take a vitamin D supplement in a daily 10mcg dose during the winter months (September to April) when exposure to sunlight is lower, while the CDC in the US recommends 5mcg for those up to age 50, 10mcg for those aged 51-70 years and 15mcg for those older than 70. 

It seems like a multivitamin would ensure that you’re covered nutritionally, even if you weren’t getting all the vitamins and nutrients you needed for your diet. But it might not be as simple as that. Check out our guide to 10 foods that are rich in vitamins or read on to hear what Lambert had to say about multivitamins and how effective they are.

What is a multivitamin?

A multivitamin is a type of dietary supplement that contains a number of essential vitamins and minerals. There are 13 essential vitamins that the body needs including vitamins A, B, C, D, E and K. Most multivitamins contain all 13. “The aim is to support the optimal and healthy functioning of the body, however depending on the brand of multivitamin you decide to take will determine the vitamins and minerals that are present in the supplement,” Lambert explains.  

Do multivitamins work?

You might be confused about how your body absorbs 13 vitamins from one tiny pill. According to Lambert, how well you absorb vitamins and minerals from either single vitamin capsules or a multivitamin will vary between individuals for a number of different reasons. 

“For example, the amount of fat you consume can affect how well you absorb the fat soluble vitamins A, D, E K,” she says, as an example.

This means that different people will have different levels of success when it comes to properly absorbing the nutrients from multivitamins. However, most people will be getting enough vitamins and nutrients from their diet, which means that your body might not need to absorb the vitamins from a supplement.

“A lot of the time people who take a multivitamin don’t actually need to have the large quantities of vitamins that are often found within the supplements or even take one at all,” Lambert explains. “This is because they are getting adequate amounts from dietary sources and all this means is that the nutrients not absorbed by the body are excreted as waste.”

And even if your body is in need of particular vitamins, it still might be tricky to absorb them from a multivitamin. “When eating foods or taking a multivitamin, vitamins and minerals enter your body, however you may not absorb the full dose when consumed together as they don’t always work in synergy and are competing for receptors,” Lambert says.

For this reason, it may be more beneficial to look at your diet in the first instance to understand where you may be lacking when it comes to vitamins and nutrients and then taking a singular supplement that contains the relevant nutrient rather than a multivitamin, according to Lambert. 

Scientific research also suggests that multivitamins might not be worth your money. A review of 18 studies published in Circulation: Cardiovascular Quality and Outcomes found that multivitamins did not reduce risk for cardiovascular disease mortality or stroke mortality. Another study published in the Annals of Internal Medicine looking at the long-term use of multivitamins found that they also have minimal impact on brain function, as they did not reduce the risk for participants’ mental declines such as memory loss or slowed-down thinking.

One of the most important things to prioritize whether you’re buying multi or singular vitamins is that you choose good quality supplements. “When it comes to supplements, less is more, so it’s always good to check the labels before purchasing and taking them to make sure that they do not contain any unnecessary ingredients, such as filler and bulking agents,” Lambert says. “When researching which supplements to use, ensure you are getting them from a reputable source or healthcare professional and that their claims are supported by scientific evidence.”

Do you need to take supplements?

Supplements have become hugely popular, but, surprisingly, Lambert stresses that they aren’t necessary for most healthy people. “Vitamin supplements are often taken to help support any gaps that there may be in the diet. At Rhitrition and Rhitrition+ we will always advocate a food first philosophy and in most cases as long as a healthy, balanced, and varied diet is consumed there should be no need to take a dietary supplement,” she says.

However some people do suffer from vitamin and nutrient deficiencies or could benefit from supplements for their overall health. As well as recommending that everyone takes a vitamin D supplement in the winter and that people following a plant-based diet supplement with any nutrients their diet lacks, Lambert also suggests that pregnant women should take a daily 400mcg folic acid supplement to help reduce the risk of neural tube defects, which is also recommended by the CDC.

Other than that, you should speak to your doctor if you think you might have a particular deficiency, as they will be able to run tests to determine this and recommend appropriate vitamins if you are. Symptoms of vitamin deficiencies include feeling tired or dizzy, according to Lambert.

She notes that there are some nutrient levels that are notoriously difficult to measure like calcium, which means if you are deficient in a less common vitamin, this might require further testing. Either way, your doctor will be able to help you figure out whether or not you have any deficiencies and recommend the supplements or diet changes required to improve your health.

The best protein powder for women can help you build muscle and support your body to recover after exercise. Although you can get protein from your diet, these supplements help you stay topped up, promote recovery, and help reduce post-workout soreness.

We've tested some of the top protein powders on the market, looking at protein levels, nutritional content, and ingredients. But, importantly, we've also taste-tested them to help you find easy-to-drink options.

We rated Innermost The Lean Protein as the best protein powder for most women, thanks to its high protein content, extra ingredients that boost fat metabolism, and great taste.

But it's not your only option. We've rounded up the best protein powders for women across various brands and flavors, with dairy-based whey powders and vegan-friendly options.

For more on protein powders, see our articles on the best protein powder (for men and women), whether you should use protein powder before or after a workout, and does protein powder make you gain weight?

Best protein powder for women overall

If you’re not yet using protein powder supplements due to concerns that adding them to your diet will lead to weight gain, Innermost’s The Lean Protein has been designed to boost fat metabolism and reduce appetite cravings while maintaining energy levels.

What sets The Lean Protein apart is its functional 'extras.' It contains 750mg of Acetyl L-Carnitine, a non-essential amino acid that plays a vital role in energy production. Essentially, it helps your body use fat more efficiently as an energy source.

A serving also includes 1g of inulin, a prebiotic fiber that aids digestion—a welcome addition for anyone who finds high-protein meals a bit tough on the gut.

Other ingredients include three 'superfoods' that have been linked to helping with weight management and improved glucose control. A serving contains 500mg of pomegranate, 250mg of bilberries, and 500mg of yerba mate.

Taste-wise, Innermost The Lean Protein is one of the best on the market. It’s natural tasting, smooth and creamy, and blends with liquids extremely well. It is suitable for vegetarians, GMO-free, gluten-free, soy-free, halal, and low in sugar.

Best budget protein powder for women

The gluten-free MyProtein Impact Whey Isolate goes through more processing than standard whey powder to reduce the fat and sugar content. It's also packed with essential amino acids and high in BCAAs, which are essential for stimulating protein synthesis to build lean muscle.

It's also easier to digest thanks to this processing, so your body has an easier job of breaking down the nutrients. It’s extremely low carb (just 1g per serving) and low sugar, and comes in over 20 delicious flavors, including Rocky Road and Salted Caramel, so you're unlikely to get bored. Although the flavors do vary in quality.

We found the standard chocolate was weak tasting, but the chocolate brownie was excellent. However, the good news is there's no chalky or weird aftertaste here. It's also good value for money and comes in three tub sizes; 2.2lb, 5.5lb, and 11lb.

Best vegan protein powder for women

Form Performance Protein offers a complete amino acid profile with 5g of BCAAs per serving, and a whopping 30g of protein, supporting the growth and maintenance of muscle mass.

The blend is a mix of organic pea protein with brown rice and hemp proteins. It also contains curcumin and black pepper, both of which have anti-inflammatory properties to help you recover more quickly and get back to training faster.

It comes in four flavors: vanilla, chocolate peanut, banoffee, and tiramisu. We tried the vanilla powder, which was nice, but could be a bit too sweet for some people. And it was easy to mix, and the texture was smooth after blending.

Alongside this high-quality nutritional profile, Form is also a Certified B Corporation, committed to sustainable, ethical, and environmental standards. There are no added sugars, and the packaging is plastic-free and compostable.

The downside is that there isn't a plastic scoop included, so you need one of your own or have a spoon handy. There's only one size bag (520g), which is just 13 servings — a small portion for the price.

Best premium protein powder for women

We found that the Dymatize Nutrition ISO 1000 was the best all-round protein powder for women. It's got 25g of protein per serving, just a single gram of carbs, and only 110 calories per serving. Plus, if you choose to mix it with water, it's actually quite nice.

It uses a combination of two types of protein (hydrolyzed and whey isolate) which are easier to digest than standard whey protein, so it shouldn't leave you feeling bloated either. And it's packed with all the branched-chain amino acids (BCAAs) your body needs to grow your muscles.

We tried the Birthday Cake flavor (one of 16 varieties) and expected it to be quite sickly and synthetic tasting—but it wasn't. It had the right level of sweetness, and it's a fairly fine powder so mixes well without any lumps or powder residue.

It was tasty stirred into oatmeal too, although we should note that unlike some protein powders that can have a thickening effect, it actually made our oatmeal a little runny. We’d recommend stirring it in before cooking the oatmeal a little longer.

Unlike some other brands, you don’t get much else other than protein. It contains 90mg of calcium per serving, but no vitamin D or iron. The tub is also quite large, which is a commitment if you’re not sure which flavor to choose.

However, it is suitable for vegetarians, free from gluten, and holds the Informed-Choice certification, meaning it has been tested for banned substances by anti-doping lab LGC.

Best gut-friendly protein powder for women

The Garden of Life Raw Organic Protein is a vegan-friendly powder with a high amount of protein per serving (22g). It is also certified as USDA Organic and has plenty of ingredients designed to promote recovery, aid weight loss, and aid digestion.

Each serving comes with green coffee bean extract to help you burn fat and maintain your blood sugar, and Ashwagandha, which can help to curb cravings. You'll also get a boost of probiotics and digestive enzymes, so it's a great choice for women with IBS.

We tried the vanilla chai flavor, and were surprised by how delicious it tasted; more like you'd blended it yourself from raw ingredients, rather than the synthetic taste of some brands.

It's also available in vanilla, chocolate, and unflavored varieties, so you can experiment to find a flavor that works for you. We found that it dissolves well in liquid and doesn't have a chalky aftertaste, either.

It’s quite a thick powder, so if you’re stirring it into oatmeal, you may want to add a splash of milk or water, or mix it in before your oats have thickened too much. Otherwise, you’ll risk ending up with a cement-like breakfast.

Best vegan alternative protein powder for women

If it’s simplicity you’re after when it comes to the best protein powder for women, look no further than the Vega Protein Made Simple. It has just five ingredients; pea protein, organic cane sugar, coconut cream powder, natural flavors, and sea salt.

Whilst it’s suitable for vegetarians and vegan diets, be aware that it's manufactured in a facility that processes milk, egg, soy and tree nuts. Protein Made Simple comes in four different flavors; dark chocolate, caramel toffee, strawberry, banana, and vanilla.

Despite containing real sugar, the flavor isn’t overly sweet. We tried the dark chocolate flavor, and although it wasn’t as intensely chocolatey as we would have liked (especially stirred into oatmeal), it definitely didn’t have the synthetic flavor that some other brands have.

There are only two tub sizes; small and extra large. If you opt for the small tub, it only lasts 10 servings. Despite this, a big draw is that it doesn’t contain any artificial sweeteners, making this an ideal option if you’re looking for a no-frills protein boost.

Best refreshing protein powder for women

The MyProtein Clear Whey Isolate is an ideal choice if you're not a fan of milky protein shakes. Instead of mixing with dairy, you can blend this powder with water to create a light, refreshing alternative that's more like juice than a shake.

As it's designed with water in mind, we skipped the milk during this test and mixed a 26g scoop of this whey powder with 300 ml of water instead and shook it for 15 seconds.

We weren't convinced it would actually work that well (many powders leave lumps when mixed with water), but it dissolved well, so there were no unpleasant bits in the drink.

We tried the peach iced tea flavor, which tasted exactly as you'd hope, but the Clear Whey Isolate is available in 10 flavors, so you've got a lot of choices. The drink had a burst of sweetness but wasn't sickly either. We did think it worked best with a few ice cubes, though.

How we test the best protein powder for women

All of the protein powders in this guide have been tried and tested by the Fit&Well team. We avoid testing any products that are high in anything artificial, such as sweeteners, additives or preservatives. We look at the texture of the powder when mixed with a liquid, including how well it combines with water, milk, and oatmeal. We also judge each product on taste to see if it is reflective of its flavor, and if it is overly sweet or has any unusual tastes. Finally, we judge the packaging based on levels of sustainability and ease of use.

How to choose the best protein powder for women

We spoke with registered dietitian, Alyssa Fontaine, to find out how to choose a protein powder that'll support a women's body and help develop lean muscle.

“Women can benefit from protein powder the same way men do,” says Fontaine. They can help with muscle growth, speed up post-workout recovery and they can be used for weight-loss purposes too.

But Fontaine also says that women generally need fewer calories and less protein than men, so make sure you’re not over-consuming protein if you decide to use supplements.

But first, you need to decide what type of protein powder you're after.

You'll also find protein vegan-friendly powders such as those using a combination of plant proteins (such as pea, soy, hemp, and brown rice). “Generally, try to look for a protein powder that is mainly protein and free of artificial sweeteners,” Fontaine says.

“Some research shows that artificial sweeteners can increase cravings for sugary foods. Also, most protein powders contain gums which are used as thickeners, but they may be harder to digest and cause diarrhea due to their laxative effect.”

FAQs

Collagen vs whey protein — which is best? Protein supplements are something many people have incorporated into their daily diet. Most use it to increase their muscle mass, but research has also found that the best protein powder for weight loss can help you to shed unwanted pounds. The benefits may even be more fine tuned than that, as a 2010 study in the International Dairy Journal suggested that protein powder could significantly reduce blood pressure in patients with hypertension.

“In addition to preserving and building muscle tissue, protein provides building blocks, called amino acids, for nearly all tissues in the body including organs, bone and skin,” says Kat Barefield, a registered dietician and NASM Nutrition Master. “These building blocks are needed in all aspects of metabolism including hormone production and immune function.”

With so many protein powders on the market, it can be difficult to know where to start when it comes to finding the one that’s right for you. Two of the most common forms of protein supplement are whey and collagen, which each have specific, various benefits. We asked Barefield to weigh up the pros and cons of each type.

What is collagen?

You might have heard about collagen in relation to the skin, as many people supplement it or apply it topically to boost skin strength and elasticity. However it’s also important for other natural processes our body completes, including healing wounds and bone health. 

“Collagen is a structural protein contained in skin, bone, cartilage and connective tissue,” says Barefield.

According to research, collagen is one of the most prevalent proteins in our body, with a 2010 study in the Annual Review of Biochemistry suggesting that one-third of the protein produced in our bodies is collagen-based. Although our bodies naturally produce collagen, it declines as we age, which is why it can be helpful in some cases to supplement with it.

What is whey protein?

Whey is probably the most common source of protein used in powders and supplements. 

“Derived from cow’s milk, whey protein is the highest-quality protein source due its abundance of all essential amino acids and high digestibility,” says Barefield.

You can obtain whey protein from some dairy products. However, it’s difficult to get enough from your diet alone: the protein in cow’s milk, for example, is only 20% whey, so it’s best to supplement with it for maximum effect.

Collagen vs whey protein: What's the difference?

Joint and skin health

As well as boosting your protein levels, taking collagen as a protein supplement has other benefits, according to Barefield:

“Type II collagen supplements improve joint health support, alleviating joint pain and stiffness. Type II collagen has also been shown to improve fine lines, wrinkles and skin hydration,” she says. 

Whey protein, on the other hand, is mainly geared towards muscle repair and growth.

Muscle growth

As well as containing a high dose of all the essential amino acids and being easily digestible, Barefield says that, “whey protein is also high in leucine, the amino acid that turns on the muscle repair and building process.”

While collagen offers benefits for the body, one of which is muscle growth, whey protein might have more to offer when it comes to increasing muscle mass. In a 2018 study published in the International Journal of Sport Nutrition and Exercise Metabolism, which compared the effects of whey and collagen on skeletal muscle, researchers found that whey stimulated higher rates of protein synthesis.

However, another study suggested that collagen may be better than whey for maintaining a positive nitrogen balance in the body. This might sound complicated, but having a positive nitrogen balance basically means that our bodies are well-nourished and well-exercised (a negative nitrogen balance is associated with malnourishment and/or overtraining). A positive nitrogen balance can help to promote muscle growth, which means collagen protein is beneficial in this respect. 

Recovery and pain relief 

Collagen also might be better than whey at promoting injury recovery and pain relief because it contains high amounts of the amino acid glycine, which has anti-inflammatory effects. It could speed up the healing process for exercise-induced joint pain and conditions like tendonitis.

Weight loss

Many studies on collagen focus on its effect on elderly people – because this age group tend to be the people who are naturally lacking in the protein – and they have suggested that collagen could help to decrease fat-mass as well as increase muscle mass. However, studies looking at whey protein have made similar conclusions, so it seems like they both have similar effects when it comes to weight loss.

However it is useful to note that collagen protein might be more satiating than whey protein. A study published in Clinical Nutrition found that collagen was 40% more filling than whey or other types of protein. However, the research on this is limited and another study, in the journal Nutrients, found that the two types of supplement were equally satiating.

Absorbability 

One area where the supplements might differ is absorbability, which refers to how quickly the body reacts to the amino acids from the protein. Collagen supplements contain hydrolyzed collagen, which research, including in Nutrients, has found has a good absorption rate, meaning its main amino acids could be absorbed into the body only 20 minutes after ingestion. Compared with whey protein, which studies have suggested could take up to 90 minutes for the body to absorb without digestive enzymes, collagen protein might be more effective when it comes to absorption.

Amino acids

It’s key to note that whey protein contains all nine essential amino acids, while collagen contains eight. 

“The main con of collagen protein supplements is that it’s an incomplete protein source, so you won’t be getting all of the essential amino acids your body needs. Therefore, you’ll need to consume other sources of protein,” says Barefield.

Collagen vs whey protein: which is best?

Collagen and whey protein have a range of individual benefits. Deciding which protein will be better for you will also be based on your needs and goals. Collagen protein might be better for elderly people, whereas whey protein seems to be best for people who are training regularly and are looking to hit protein targets. However, all the other aspects mentioned above are important to consider. Collagen, of course, is a good option for people who follow a dairy-free diet, as whey contains dairy.

“Between whey protein and collagen protein, I would recommend whey protein because it’s a convenient, high-quality, complete protein source that’s easily absorbed whereas collagen is an incomplete protein source,” says Barefield. 

This doesn’t mean that collagen is ineffective, but whey protein might be a good place to start, unless your needs or goals are compatible with collagen protein’s benefits.

Wondering which vitamins are good for sore joints? Well, if you’re suffering from stiff or aching joints, you’re not alone. Almost one in four adults in the United States is affected by conditions like arthritis and gout, making it difficult to complete daily tasks or do the things you love. 

Women going through menopause may also find themselves struggling with joint pain, because estrogen, the hormone that protects bones and helps to keep joint inflammation low, begins to decline. This can cause the joints to swell and become painful.

Joint pain can often be worse in the morning and eases up with the day’s activities. That being said, you may be wondering whether there is anything you can do to ease the discomfort. Diet can often be a good place to start, as can the best supplements for joints. But can specific vitamins actually help with joint pain? And how can you ensure you’re getting enough of the right ones? Read on to find out. 

Which nutrients are good for sore joints?

First things first, no single vitamin or mineral can ‘cure’ or treat joint pain. Nutrients don’t just work on their own either — you need an array of different ones in order for your body to function properly. However, there are some particular ones that research has found may help to reduce pain associated with the joints, as well as arthritic conditions. 

Turmeric 

Turmeric is a popular spice, noted for its anti-inflammatory benefits. This is because it contains a naturally occurring substance called curcumin. One study published in Trials found that curcumin may help to ease osteoarthritis pain. For one month, participants were given the NSAID diclofenac (50 mg, twice daily) or curcumin (500 mg, three times daily). They found that both treatments relieved arthritis symptoms and helped to a similar degree, with 94% of those taking curcumin and 97% of those taking diclofenac reporting at least 50% improvement. People also reported fewer side effects with curcumin, with none of the participants taking curcumin needing treatment for stomach trouble, compared with 28% of those taking diclofenac.

Why not try incorporating turmeric into warming curries or soups? Alternatively, you can make an evening drink by mixing it with your favorite milk and other spices.

Omega-3

Omega-3 is essential because your body cannot produce it from scratch and you can only get it through outside sources such as diet and supplements. Omega-3 fatty acids can have anti-inflammatory benefits which makes them particularly good for joint pain. 

One 2016 study found that participants with rheumatoid arthritis who were given omega-3 supplements for 12 weeks experienced significant improvements in their condition. Omega-3 may also help to strengthen the bone itself. A study published in Aging found that EPA - one of the most common forms of omega-3 - works with vitamin D to increase calcium absorption and bone density, protecting against osteoporosis.

The best dietary sources of omega-3 are oily fish such as salmon, mackerel, anchovies, sardines, and herring (think ‘SMASH’). Vegan and vegetarian sources include flax seeds, chia seeds, and green leafy vegetables such as Brussel sprouts, kale, or spinach. 

Vitamin D

Vitamin D contributes to the maintenance of normal bones and muscle function. When it comes to joint pain, one study in the Annals of the Rheumatic Diseases found that adults older than 50 with vitamin D deficiency are more likely to develop pain in their hip and knee joints. When the deficiency wasn’t treated, the pain got worse. 

The best source of vitamin D is sunlight. But in some parts of the world where sunlight is limited, it can be harder to meet our requirements. This is why it’s also important to eat lots of vitamin D-rich foods, including oily fish, dairy, fortified mushrooms, and some fortified breakfast cereals. You can also take a look at our round-up of the best vitamin D supplements.

Glucosamine and chondroitin  

Glucosamine is a natural chemical compound in your body that helps to maintain your cartilage, tendons, and ligaments. As you get older, your levels of this compound start to reduce. Unfortunately, you can’t get glucosamine from food, which is why some people take it in the form of a supplement. 

But does taking glucosamine for joints work? Studies are mixed. One study published in Annals of the Rheumatic Diseases found that glucosamine plus chondroitin (another natural substance that helps cartilage to retain water) showed comparable efficiency to the NSAID celecoxib in patients with osteoarthritis. Yet another study in the BMJ found that neither glucosamine, chondroitin, nor the two in combination relieved joint pain compared with a placebo.

Should you take supplements to help with sore joints?

If you eat a healthy and balanced diet, you should be able to get all of the vitamins and minerals you need for your body to function properly. However, this isn’t always possible, because factors such as age can affect our ability to absorb all of the nutrients from our food. This can sometimes result in nutrient deficiencies, which may make the pain worse. Therefore, a supplement containing nutrients to support healthy joints may be worthwhile.

Looking for other ways to protect your body? Take a look at our round-up of foods for joint pain. Alternatively, try out yoga for mobility.

Taking supplements can not only improve your physical health, it can have a positive impact on your mental health too – but which vitamins help anxiety? Today, we're exploring the links between vitamins and anxiety to find out whether vitamins can really make a difference on anxiety symptoms and which ones are recommended for people with anxiety.

You may not have considered this before because vitamins aren't always the first thing you might think of when it comes to managing anxiety. Yet there is some evidence to suggest that taking certain vitamins – like the best fish oil supplements – can potentially improve mild symptoms. And considering the fact that anxiety levels are higher than ever, this is definitely good news.

According to the Anxiety & Depression Association of America (ADAA), anxiety disorders affect roughly 19.1% of adults and 31.9% of adolescents. And, because anxiety medications can sometimes come with dramatic side effects, vitamins may prove to be a useful way to alleviate symptoms of anxiety — particularly for mild cases. We’ve asked the experts which ones could be worth trying, and which are simply a marketing gimmick. 

Can supplements actually help anxiety?

It's important to note that there is no known 'cure' for anxiety. Vitamins are unlikely to completely resolve an anxiety disorder. However, according to some studies, they may help you to feel a little better if you have mild anxiety symptoms.

"There is limited but emerging research that diet can have an impact on anxiety," explains Dr. Joan Salge Blake, a registered dietitian nutritionist and nutrition professor at Boston University. "In a recent study of both animal and human research, there appears to be a potential association between less anxiety and the consumption of a healthy diet pattern, such as the Mediterranean Diet, more fruits and vegetables, a multi-vitamin and mineral supplement as well as zinc, magnesium, selenium, and probiotics. Keep in mind that these above findings were based on a majority of animal versus human studies." 

She adds, "Some human studies suggested that consuming chamomile, saffron, and curcumin also found a decrease in anxiety symptoms."

In short, so far, we don't actually know for certain whether taking vitamins can have a real impact on anxiety symptoms in humans. However, based on the first few studies, it certainly looks promising. Blake recommends aiming to eat a balanced diet and getting the recommended amounts of every nutrient and vitamin within that diet. A Mediterranean diet, for instance, may prove to help your symptoms. Of course, she adds, taking the vitamins and supplements listed above usually won't hurt — it may even help you feel a little better.

However, it can be difficult to pinpoint whether a vitamin deficiency is responsible for your anxiety symptoms, so chatting with a doctor or dietitian to better understand your diet and its limitations is usually best.

Of course, if you are feeling increasingly anxious, depressed, or stressed, it is vital to speak to your doctor and get the support you need which could include therapy and/or medication — it's important to remember that vitamins can never be a magic cure for anxiety.

Which vitamins help anxiety?

While avoiding nutritional deficiencies can help to ease anxiety, there are some specific vitamins and supplements that may be more helpful than others.

Studies show that these vitamins are potentially key for reducing anxiety. One study published in Perspectives in Psychiatric Care found that having lower dairy calcium intake resulted in increased anxiety. 

Another study, published in the journal Nutrients in 2017, found that taking a magnesium supplement may help reduce pre-existing mild to moderate anxiety. Meanwhile in 2022, research published in Human Psychopharmacology: Clinical and Experimental found that vitamin B6 and B12 had a similar effect.

You might want to focus on eating lots of vitamin B12 foods, or, for those following a vegetarian or vegan diet, invest in the best b12 supplements.

Blake notes that selenium, typically found in seafood, organ meats and Brazil nuts, has been shown to have a potential positive impact on the symptoms of anxiety, but warns that studies so far have been inconclusive.

One 2020 study showed that taking a selenium supplement could help to alleviate symptoms of postpartum depression. 

Another 2020 study explored the relationship between iodine, selenium and anxiety in patients with a Euthyroid Nodular Goiter. The study found that anxiety levels tended to be higher in patients with lower levels of selenium, suggesting that a selenium deficiency could result in anxiety.

Several studies have found that fish oil may also be effective for managing mild anxiety. According to a review of 19 clinical trials in 2018, for instance, it was found that people who took omega-3 had less anxiety than those who didn't. 

We’ve tried and tested the best fish oil supplements at Fit&Well to support a healthy heart and brain.

To improve the gut-brain connection, you could try taking a probiotic supplement, or eating probiotic rich foods. Probiotics are live microorganisms that promote a healthy bacteria balance in the gut, which improves digestion and the absorption of key nutrients into the body.

Poor gut health can result in your body not absorbing essential nutrients effectively, leading to an impact on overall health, fatigue, afternoon slumps, poor immunity, weight loss, increased anxiety and more. 

As it turns out, vitamins and minerals may indeed help to ease mild anxiety symptoms. However, it's important to remember that vitamins are never to be used as a treatment for severe anxiety disorders, especially without the consultation of a doctor. 

If you find that you are struggling with your mental health, we always recommend speaking to someone you trust along with a dietician or a doctor who can help you create a personalized diet and lifestyle plan to support you with your health. 

Collagen is a protein naturally produced by our bodies, as well as in animal products like beef and fish. So what is vegan collagen and are the benefits the same? 

In recent years, more and more people have been trying to increase their natural collagen levels through both diet and supplements. There’s a lot of research to show that collagen can boost skin health but, as the most abundant protein in the body, it also acts as a connective tissue for your bones, tendons, and muscles.

For most people, your natural collagen levels will begin to decline as you age, which can negatively impact bone and muscle health. Exercise, stretching and collagen supplements are all ways to prevent this. But one of the key ways to boost collagen levels is increase the amount of collagen you obtain in your diet, mostly by eating foods that are high in protein like fish and eggs.

It can therefore be difficult to boost your collagen levels if you use the best vegan cookbooks to follow a plant-based diet. But it’s not impossible. We spoke to the experts about vegan collagen, to see if these plant-based supplements are really as effective as the real thing.

What is vegan collagen?

Collagen is found in animal products, like beef and fish. Dr Ross Perry, doctor and founder of skin surgery Cosmedics also explains that it’s a protein mostly found in hair, skin, nails, bones and ligaments. “This means that our bodies naturally produce collagen and so do other animal’s bodies, which is why eating food items like beef and fish can help boost our collagen production,” he says. “Collagen is one hundred percent animal based.”

So although there are no plant-based food items that naturally contain collagen, there are vegan foods you can incorporate into your diet that might boost collagen production. 

According to Dr Perry, there is some research to show that foods that are high in the amino acids glycine, lysine and proline will boost collagen production in the body. Antioxidants like vitamin C are also thought to boost collagen production. 

Plant-based food options that are high in the nutrients thought to boost collagen include:

• Tempeh 
• Tofu
• Soy protein
• Black beans
• Kidney beans
• Pumpkin seeds
• Sunflower seeds
• Pistachios
• Peanuts
• Cashews 

You can also take vegan collagen booster supplements, which contain these nutrients in powder or capsule form. On top of this, scientists are genetically engineering vegan collagen. “Recently, scientists have started to produce collagen made from genetically modified yeast and bacteria, whereby a digestive enzyme is then added to match the same structure of human collagen,” Dr Perry explains. “As these are genetically engineered and no materials are derived from animals or fish, they are considered vegan.” 

Does vegan collagen really work?

So just how effective is vegan collagen? While the production of genetically engineered collagen is still in its early stages, research suggests that it could be promising as one of the strains of bacteria known as streptococcus pyogenes is thought to contain enough collagen to be commercially viable. However, Dr Perry stresses that it is still to be tried and tested and it is not yet readily available. 

There is also some evidence to suggest that vegan collagen boosting ingredients could be effective. A 2018 study found that vitamin C could increase the production of collagen, accelerate bone healing and reduce levels of free radicals in the body. 

If you follow a plant-based diet, Dr Perry advises that the best way to boost your collagen levels is by stimulating the body’s natural collagen synthesis by consuming foods that are high in the nutrients needed for the production of collagen. This includes the ones listed above. He recommends this instead of taking vegan collagen booster supplements, saying: “As for vegan collagen boosters as a supplement, my view is not to waste your money as there is little out there to support their effectiveness.”

Dermatologist Dr Emma Craythorne agrees: “Collagen supplements do not have enough good evidence to say they will build collagen in the skin. At best we can say that it can hydrate the skin.

“There are a number of studies to show that the skin’s hydration can be improved by collagen supplements. Therefore, hypothetically, if the skin is more hydrated then the fibroblasts can produce more products like hyaluronic acids and proteoglycans.” However, she stresses that the extent to which these supplements boost collagen production hasn’t been tested in these studies.

Vegan collagen vs animal collagen: Which is better?

So is it better to obtain collagen straight from animal products or look for vegan sources? “If you follow a healthy diet packed full of nutrients our bodies will create their own collagen and if you follow a vegan diet then this will work much in the same way as following an animal-based diet,” Dr Perry advises. So, as long as you’re incorporating the right foods into your diet to boost collagen, it doesn’t matter whether they’re plant-based or animal-based.

However Dr Craythorne adds: “We do know that amino acids are important for wound healing and that vegans don’t heal as well after certain cosmetic or medical procedures. But we don’t have the evidence to say this could be down to collagen production.”

The jury is certainly still out on vegan collagen, as far more research needs to be done around it. However, it certainly seems like there’s no harm in incorporating collagen-boosting foods into your diet, for their various health benefits.