The FIVE new supplements you need to know about

It’s hard to keep up with the speed of what’s hot and what’s not in the supplement world. It moves fast: one minute you’re going mad for magnesium, the next it’s all about ashwagandha.

Social media can make some supplements feel like the holy grail yet often the science doesn’t match the hype. On other occasions sometimes supplements don’t get the attention they deserve and maybe you should be finding out more about spermidine, astaxanthin and the like.

But Rob Hobson, registered nutritionist and author of The Low Appetite Cookbook, warns that research is often still evolving for these supplements.

“They may have a role in certain situations but they are not magic bullets and should not be viewed as a substitute for the foundations of good health.”

But with the science steadily growing and while fundamentals such as a healthy diet, regular exercise, good sleep, stress management and maintaining a healthy weight are vital for good health, these supplements may offer some support.

NAD+

Nicotinamide Adenine Dinucleotide, known as NAD, is the latest thing in anti-ageing.

In supplement form you’ll tend to see NAD+, the active form, doing most of the work.

What the expert says:

“NAD+ is a vital molecule found in all living cells,” says Holland & Barrett nutritionist Molly Arnold. “It plays a central role in supporting energy and cell function.”

Without enough NAD+ your cells can run low on fuel, leading to fatigue and sluggishness.

NAD levels do naturally drop with age.

“This decline has been linked to changes in cellular processes involved in energy metabolism and some bodily processes slowing down,” says Molly. “NAD+ can also be formed in the body from several precursors including nicotinic acid and nicotinamide (both forms of vitamin B3) and tryptophan.”

Science is still evolving but precursors are generally thought to be absorbed and converted into NAD+ more efficiently than taking NAD+ itself. High-dose supplements can contain up to 1000mg of NAD+ or a precursor.

What the research says:

The science on NAD is plentiful. NAD+ could help reverse cognitive decline caused by reduced blood flow to the brain (although this research has only been carried out on rats) and is thought to play an important role in cardiovascular health, with low levels of NAD+ commonly seen in diseases including stroke, heart attack and diabetes.

What’s more, if your face cream isn’t cutting it, supplementing with NAD+ could support skin’s repair mechanisms, helping slow signs of ageing caused by UV exposure from the sun as well as natural, intrinsic ageing. But again research is still limited.

Try this:

Holland and Barret NAD+, £19.99

Berberine

Chinese medicine has used berberine for years but now it’s making waves in the modern world with social media enthusiasts dubbing it nature’s ozempic.

What the expert says:

“Berberine is a natural plant compound known for its bright yellow colour and is found in herbs such as turmeric and barberry,” says Molly.

Rob adds: “It’s often positioned as a natural alternative to prescription medications like GLP-1s, which is misleading. Berberine may have a role as part of a broader strategy to improve metabolic health but it is not a replacement for dietary change, exercise or medical treatment where needed.”

Rob says that most studies use 500mg taken two or three times daily with meals.

“This gives a total daily intake of around 1000 to 1500mg.”

What the research says:

Berberine has shown potential to help people with type 2 diabetes, much like weight loss jabs. In one study a group of 116 diabetics were given either 1g of daily berberine or a placebo. The berberine group experienced a 20% drop in fasting blood sugar as well as a 26% drop in post-meal blood sugar.

Another research review, involving a total of 2,147 participants overall, found berberine helped to lower LDL bad cholesterol and increase HDL good cholesterol, suggesting it could have potential heart health benefits.

Try this:

Wellthy by Boots Weight Support Berberine, £15

If you’re pregnant and/or breastfeeding or on medications used to manage blood sugar, blood pressure, cholesterol, blood clotting and heart rhythm, avoid berberine.

Spermidine

First discovered in human semen in 1678 but also in plant foods, spermidine is associated with healthy ageing.

What the expert says:

“Spermidine is a naturally occurring compound found in all living organisms including humans, plants and animals, which may support autophagy,” says Molly. This is the process in which cells clear out damaged components and recycle them, linked to healthy ageing.

“This is better viewed as an emerging area of research rather than a proven anti-ageing supplement,” adds Rob.

Natural dietary sources of spermidine include grapefruit, corn, peas, oranges and whole grains. In fact wheat germ can contain up to 35 mg of spermidine per 100g. Supplements however typically contain around 1 to 6mg daily.

What the research says:

A research review in the journal Nature Cell Biology found that spermidine helps switch on the cell’s recycling system by blocking a protein called EP300 that normally turns it off.

This means that spermidine may indeed help cells clean out and recycle old, damaged or unnecessary components more efficiently.

Try this:

Spermidine 18mg Capsules, £43 for a 3-month subscription

Astaxanthin

Astaxanthin is a natural red pigment found in salmon, prawns and certain types of algae.

What the expert says:

As an antioxidant, astaxanthin helps protect your cells from oxidative damage and ageing stress, especially from sunlight.

“It is commonly included in dietary supplements and functional foods. The amount found in supplements can vary depending on the source and formulation,” adds Molly.

What the research says:

One study (on mice) found that astaxanthin has potential anti-ageing effects. The mice were given D-galactose – a sugar that, when given at high levels, causes oxidative stress and ageing-like changes in animals, and they were exposed to jet lag, which disrupted their usual sleep/wake cycle. These triggered quicker ageing-like symptoms for the mice.

The mice that received astaxanthin for six weeks showed reduced oxidative stress and improved muscle endurance as well as some gene activity that looked more like that seen in younger, healthier mice.

Keep in mind however that this was not a human study.

Another small 12-week trial involving 30 middle-aged and older adults found that astaxanthin supplements might help protect against processes linked to dementia.

Participants either took a placebo, 6mg or 12mg of astaxanthin a day. Those taking astaxanthin had higher levels of it in their red blood cells and lower levels of PLOOH, a compound which is often elevated in people with dementia.

Try this:

MyProtein Astaxanthin Soft Gels, £17.49 for 90 capsules

Colostrum

The first milk that comes from a new mother’s breast, this thick liquid is designed to keep babies free from infection. It's typically bovine colostrum that’s used in supplements however, rather than human breast milk.

What the expert says:

“Colostrum has become one of the most talked-about supplements in the gut health space,” says Rob. “The strongest evidence is around gut barrier function, immune health and reducing some of the gastrointestinal issues that can occur during intense endurance training. With this in mind it’s a potentially useful specialist supplement for certain groups.”

Colostrum is packed with vitamin D too, which contributes to a healthy immune system.

Colostrum supplements typically recommend a 10g scoop serving per day but avoid if you have a cow's milk allergy or a significant lactose intolerance.

What the research says:

A research review describes colostrum as "nature’s perfect food", said to help gastrointestinal disorders such as diarrhoea while also potentially helping to reduce symptoms of chronic inflammatory diseases such as arthritis, Crohn’s disease and inflammatory bowel disease (IBD).

It’s thought that colostrum could neutralise inflammatory toxins called lipopolysaccharides which are produced by specific bacteria in the gut.

There’s seemingly plenty of immune benefits to colostrum too. A 12-week 2006 study done on 35 adult long-distance runners found that taking a daily bovine colostrum supplement increased the amount of immunity-supporting saliva IgA antibodies by 79% compared to their baseline levels, which were taken at the start of the study.

But the study was small and this doesn’t guarantee colostrum will stop you getting ill.

Try this:

Wellgard Colostrum Powder, £16.99

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