The multi-billion pound supplement industry is often criticised by experts, with some products making unsubstantiated claims about transformative health benefits. And yet online sales of “longevity supplements” that promise to slow down ageing are growing steadily.
A recent survey from Bupa found Britons are increasingly buying supplements based on advice given by influencers on social media, and nearly half of those polled said their spending on these products had increased over the past year. One study found that nearly half of UK adults spend more than £120 a year on health supplements promoted on social media platforms such as Instagram and TikTok.
We should generally be sceptical when it comes to supplements, believes Professor Bruno Ribeiro, a neurocognitive psychologist at the University of Murcia in Spain, and longevity specialist at the health resort ZEM Wellness Clinic Altea. “The distinction to make is that some supplements have convincing human evidence behind them. Many others are still [tested on] animals only,” Ribeiro says.
How to be more grateful for daily life in five easy steps
The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel less stressed.
NHS GP dR RADHA
The science
Research has shown that feeling or expressing thanks can actually alter our brain.
- The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.
- This can be long lasting if we make gratitude a regular habit.
- We also get a decrease in our cortisol (stress hormone) levels which helps lower anxiety.
- Being grateful can strengthen the nerve pathways which triggers positive emotion.
How can we build gratitude?
Change your words
Instead of seeing something as a problem, try to see the opportunities within it.
Our brains are very receptive and what we read or write can alter our emotional system.
Express it
This will not only make you feel good, but you will also get a positive response from others.
How can we build gratitude?
Notice more
Throughout your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?
The basics
By being thankful for the small things every day, we are far more likely to be and stay healthy so that we can enjoy them.
What to do
Gratitude can lead to feelings of optimism, lower our blood pressure, and improve sleep quality.
- Write down what potential good aspects there are to the things you don’t feel like doing, or even what could be worse about it.
- Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.
- Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.
Sales of battery
electric vehicles hit a record high last year.
Starts at £22,995 for the smaller battery
Available with either a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.
The interior has been lavished with a level of detail that’s typically reserved for more expensive cars.
4 min read
A champion of EV efficiency
It offers a remarkable 491 mile range on a single charge from the 85kWh battery.
It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger.
Priced from £37,400
2 min read
It’s a lot of money to part with, but this is arguably all the car you will ever need.
The £89,000 Macan is a premium SUV that somehow manages to blend Porsche’s reputation for dynamics and sporty driving with everyday practicality.
The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.
With the business class-style six seat configuration costing a staggering £76,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.
It’s fast, goes a long way between stops and charges relatively quickly but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.
All of its gadgetry can’t disguise the fact that performance is weak, even for a typically zippy EV, the ride is fussy at slower speeds and it’s not in the least bit enjoyable to drive on a country road.
- While good value (prices start at £17,935) for the 200-mile max range, there are more interesting options from Hyundai, Citroen and Renault for similar money.
- It attempts to wow with tech, much of which hinders, rather than helps.
- There’s no tangible benefit over mounting your phone to the dash.
- Simply an average driving experience, adequate range and slow charging speeds.
2 min read
The kitchen gadgets under £25
Victorinox paring knife
It’s comfortable to hold, with a point sharp enough for scoring pastry.
ProCook cast iron pan
For unbeatable searing and heat-retention, cast iron is the top choice.
Tesco chopping board
Priced at just £22, I’ve yet to find another board that matches it for sheer value and quality.
The kitchen gadgets under £25
Pyrex jug
It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won’t stain like plastic and the red measurements never fade.
Salter scales
“I’ve had my slim little set of Salter Disc Scales for over a decade, and I’m delighted to see they are still made to exactly the same reliable design today.”
Microplane grater
It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike copycats simply can’t match.
Braun hand-held blender
It’s an essential for everything from making velvety soup to getting the lumps out of white sauce.
Bodum cafetiere
As well as delivering great results, cafetieres are easy to clean and there’s no ongoing filter paper costs or pod recycling to deal with.
5 min read
The kitchen gadgets under £25
Oxo peeler
What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.
Falcon pie dish
Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.
The golden rules for a happy, secure relationship
Psychiatrist and neuroscientist Dr Amir Levine, author of bestselling book , explains why we behave the way we do in love.
Golden rules for happy relationships
Start with your own behaviours
The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.
Express your needs
People need consistency and connection to feel safe. This is not, ‘You hurt my feelings by never replying to me’, it’s more ‘this is the kind of contact that helps me feel secure’.
Golden rules for happy relationships
The appendix ‘inflammation’ rule
If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.
Lean on community
You don’t need hundreds of friends. You need people and places that regularly remind you that you belong.
Stop blaming childhood
Humans are much more complicated than: ‘this happened to you, therefore you are doomed to be anxious’.
Reach for a
secure script
When something unsettles you in a relationship, your first reaction is not always the most accurate one.
If you’re anxious, your brain may jump very quickly to: ‘this is the beginning of the end’. If you’re avoidant, your brain may say: ‘this person wants too much from me, I need to get away’. So one very practical thing you can always do is pause and ask: ‘What would a secure person do here?’
Loneliness elsewhere
When people talk about loneliness, they often assume it means you don’t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.
What to do
- Build a community that works for your temperament and gives you regular, reliable moments of connection.
- You can still be kind to people while not treating them as someone who belongs in your inner circle.
- Explain what you need. Sometimes people simply don’t realise how you are experiencing them.
- Check in with people: does this person actually feel that I’m reliable? Do they experience me as predictable? That’s the only way that you can start to become more secure.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
- Add beans, lentils or shredded chicken to your vegetable soup and pasta.
- Thicken your smoothies with Greek yoghurt, chia seeds and oats.
- Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
- Have alcohol alongside a balanced meal containing protein and fibre.
How to age well
without pain
Will Harlow, a physiotherapist
for the over-50s and author of Independence for Life, shares
the key signs you’re ageing
badly – and what to do about it.
How to know
Ageing well is maintaining the ability to do what you want you want for as long as you want without needing help. Everyone is talking about longevity but what’s the point in living longer if the last decade is painful and you’re [totally] reliant on people?”
The signs to look out for
- The most obvious early warning sign of bad ageing is pain says Harlow.
- Another is losing confidence in doing daily tasks, which can quickly lead to a lack of independence.
- One call Harlow often receives is people calling after having a fall and struggling to get up.
4 min read
How to age without pain
Not just stopping
When people retire, they often put their feet up and stop. Your body really is use it or lose it.
Throughout our entire lives, Harlow says we need between seven and nine hours of sleep.
Social isolation
The lack of connection can increase the risk of premature death by
as much as 29 per cent.
Strength training
It really is the proxy for
overall independence.
The more muscle mass you have, the less chance of heart disease, diabetes, falls and even anxiety, depression and dementia.
The brain can be linked to muscle mass too, Harlow says. It’s not just about being able to lift things. It gives you more energy, better sleep and you’ll look and feel better.
How to age without pain
Daily habits
Do short bursts of exercise, between 30 and 60 seconds, in otherwise dead time during the day.
Stretch in bed
Take joints through a full range of motion for five minutes to loosen it before getting up.
Don’t crash diet
How to age without pain
Harlow advises 1.6 grams per kilogram of body weight to stop muscle loss alongside resistance training.
Don’t wait
Harlow finds that many patients put off making a change to their lifestyle until their lives are consumed by pain.
For most people, it’s about reducing the number of times per week you’re exercising, not reducing intensity.
The three ageing tests to do
- Lie completely flat on the floor and get back up to a standing position using any technique. This should take less than 10 seconds.
See how many times you can sit on the chair and stand back up again in 30 seconds. Men should be aiming for more than 14 times and women 12.
The single-leg stand, which involves standing on one leg and balancing for 10 seconds. Everyone should be able to do that and for those under 65, Harlow asks them to do it with their eyes closed.
Despite the job market hiring fewer entry-level roles, employers are still looking for grads…
But you should be prepared to keep an open mind.
We’ve compiled the sectors hiring graduate roles, what degree is required, and what they pay.
The degrees to choose for a career
Hiring in the UK could
finally be on the up
47%
of employers offered entry-level
positions from July.
That is up nearly 15 per cent from the same period last year.
700,000
But graduate unemployment rose to six per cent in 2025 and 700,000 jobless graduates were claiming benefits.
Finance and insurance
- Around 42 per cent of UK finance and insurance employers say they will be open to graduate roles this summer.
- Business loan company Portman Finance Group has taken on 50 graduates over the past four years.
Portman graduates start on £36,000 for the two-year programme and the education you need to apply is a minimum “ABB” of A-levels, and a 2:1 or above university degree. But not in a specific subject.
Trade and logistics
What makes it particularly rewarding is that there’s always something to learn.
Nearly half (47 per cent) of trade and logistics companies will be giving graduates a go this year.
Salaries start at £30,000 with an uncapped bonus, rising to £50,000 plus a company car as a senior account partner.
Technology and IT
More than half (52 per cent) of UK tech and IT firms are actively looking for graduates.
Successful entry-level candidates can earn a basic salary of up to £35,000, with the opportunity to triple that within their first three years of working.
4 min read
Public sector, health
and social services
46 per cent of public sector, health and social services organisations are also ready to take graduates, according to a survey by Manpower.
- For example, Police Now runs a graduate programme into policing. They recruit graduates from any degree field, as long as they achieve a 2:2 or above. Starting salaries range from £31,164 to £42,210 depending on location and rising each year.
Can we treat guests without blowing our budget?
According to Waitrose, a dinner party revival is underway led by younger people trying to reduce the cost of getting together.
Always have bread
People will feast on the
ELLA RISBRIDGER, AUTHOR OF THE KITCHEN BOOK – GOOD FOOD FOR EVERY DAY
bread, and then need less fish/steak/expensive whatever. All small plates restaurants know this: this is why the first thing on the menu is always artisan bread and butter.
Use vegetables as centrepieces
Add pantry items
Graham’s recipes include a braised cabbage with a preserved lemon sauce, a roast cauliflower with saffron, and harrisa roast carrots with mango labneh.
How to host on a budget
Improve the everyday
Guests will always appreciate a stellar interpretation of the ordinary. Think lasagna or curry.
Cooking dinner for your guests is spoiling them – you’re being generous with your time, your effort, and your home. So don’t feel the need to go overboard elsewhere.
Ask for help
Ask friends to bring a contribution, be it a nibble or a pudding.
Big platter energy
[Presentation] can be the key to elevating something . Spaghetti and tomato sauce suddenly looks like a feast when tumbled on a lovely big plate, dressed with olive oil and parmesan and placed in the middle of the table.
Food writer and editor Eleanor Steafel
How to host on a budget
Taco party
Have one expensive filling, like shredded chicken, and two cheaper options, like refried beans, says Ella Risbridger.
Shop-bought ice cream is so easily zhuzhed up with the help of handy toppings, says Eleanor Steafel.
Dr Sabine Donnai, founder of London health assessment clinic Viavi, also advises caution. “Supplements are not miracle anti-ageing pills; their value lies in correcting common biological vulnerabilities that may undermine healthy ageing over many years,” she says. “My principle is to measure where we can – via a blood test, for example – supplement for a reason, and then reassess rather than leaving people indefinitely on an ever-growing supplement stack.”
Supplements don’t replace a healthy diet
Taking a food-first approach is vital, insists Dr JoAnn Manson, a physician epidemiologist, endocrinologist and preventative medicine professor at Harvard University. “Nutrition is so important for healthy ageing and the prevention of chronic disease and cognitive decline. Everyone is looking for a magic pill, but nothing replaces a healthy diet and lifestyle behaviours.” Manson believes that most people with a healthy diet do not need supplements. “But targeted supplementation may be beneficial for certain groups, including older adults and during pregnancy.”
So as we get older, which supplements might be beneficial? Here, doctors and leaders in preventative medicine share their recommendations.
The humble multivitamin
Manson, who has led major studies into a number of dietary supplements, stresses that none can replace a healthy diet and lifestyle. That said, her research suggests taking a daily multivitamin might be a simple, cost-effective way to support long-term health.
She conducted a randomised trial of more than 21,000 adults over 60, which found those who took a standard multivitamin demonstrated slower age-related memory loss and cognitive decline over two to three years, as well as slower epigenetic ageing.
“It’s surprising that a simple multivitamin containing just the recommended daily intake of multiple vitamins and minerals would be associated with the slowing of epigenetic clocks,” she says. “Many people do have a deficiency in one or more of these micronutrients, and a multivitamin can help to fill any gaps.”
Ten micrograms of vitamin D is the one supplement the NHS does recommend people take during the autumn and winter months (alongside folic acid during pregnancy).
In a separate trial led by Manson, researchers found that taking 2,000 IU (50 micrograms) a day of vitamin D3 protected against telomere shortening (a natural part of ageing, which is associated with an increased risk of various age-related diseases) over four years, preventing the equivalent of nearly three years of ageing, compared to placebo.
“Vitamin D supports bone, muscle and immune health, and low levels are extremely common in the UK,” Donnai says. “The aim here is to correct deficiency, not to assume that increasingly high doses provide increasing longevity benefits.”
Dr Alka Patel – a former GP known as the Million Hour Doctor – warns that if vitamin D levels grow deficient, bones can weaken over time, “and it can affect systems you very much want to preserve with age – such as immune resilience and muscle function, which becomes increasingly important with age because strength, balance and bone density together help determine whether you remain robust and independent.”
While research on fish oil supplements has been mixed so far, Manson points to some studies that suggest potential, though modest, benefits of taking marine Omega-3 for slowing biological ageing. A 2025 trial found that healthy older adults who took one gram of essential fatty acid omega-3 daily for three years were found to have aged three months less compared to a control group. Results suggest an additive protective benefit of taking omega-3 with vitamin D and regular exercise.
“Omega-3 fatty acids are important components of cell membranes, including in the brain; they may support cardiovascular health and help lower triglycerides (a type of fat found in your blood),” Donnai says. High levels of triglycerides in blood are associated with increased risk of conditions such as heart disease. “We measure omega-3 status because simply asking how much fish someone eats does not always tell us what is reaching their tissues.”
Patel adds: “The brain is especially dependent on DHA, one of the main omega-3 fatty acids. If your omega-3 status is persistently low, I describe it as asking your brain cells to work without optimal amounts of one of their important building materials.”
“B-vitamin gaps are surprisingly common as we age,” says Patel. “I rarely see someone with every B-vitamin marker optimised. Studies in older Europeans have found low vitamin B6 status in around one in five people, with some populations much higher, and UK research estimated B12 deficiency at around 20 per cent of adults over 65, depending on how it is measured. Deficiency can show up as fatigue, weakness, brain fog, poor concentration, mood changes, tingling or numbness.
“B vitamins help your body release and use energy; they are involved in brain and nerve function and red blood-cell formation,” explains Patel. “Folate (vitamin B9), B12, B6 and riboflavin (B2) all participate in this chemistry.
Folate is particularly important, Donnai adds, “because inadequate levels, sometimes alongside low vitamin B12 or B6, can contribute to raised homocysteine, which is associated with vascular disease and cognitive decline”.
It’s important to consult your doctor if you’re concerned about your Vitamin B levels to ensure targeted treatment.
Creatine is a natural compound made from amino acids that the body stores mostly in the muscles, and helps provide energy. But there is emerging research that it could also be a useful healthy-ageing supplement, although much more extensive studies are needed.
“Studies suggest creatine can modestly increase the benefits of strength training in older adults. Maintaining muscle and strength is fundamental to healthy ageing: it protects metabolic health, mobility, bone health and independence,” says Donnai. “There are also potentially interesting cognitive benefits, but that evidence is less mature.”
If you have kidney disease or significant medical problems, speak with your doctor before taking the supplement.
Eat enough protein
“As we age, we develop anabolic resistance – the muscle’s reduced ability to build protein from the same intake – which accelerates sarcopenia [a loss of muscle strength],” Ribeiro says. “Adequate protein intake, sometimes alongside targeted supplementation, is one of the most evidence-backed interventions for preserving strength and independence in later life.”
Patel says she sometimes recommends protein powder to clients. “I first establish how much protein somebody is eating. If you can comfortably meet your needs through meals, great. If you are consistently falling short, whey or a good-quality plant protein can be a practical way of closing the gap.”
What about ‘longevity supplements’?
The best-known so-called longevity supplement on the scene is NAD+. Does it show promise? “I describe NAD+ as ‘cellular currency’,” says Patel. “Your cells are continually using it, converting it and recycling it. When people talk about NAD supplements, much of the research is focused around NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide), which are precursors to NAD+, that your body can use to make it.”
Levels can decline with age, adds Donnai. “I find NAD biology scientifically fascinating, but a plausible mechanism is not the same as a proven treatment. At Viavi we measure intracellular NAD and have found that very few NAD supplements actually make a difference to the intracellular NAD levels.”