So are these new supplements worth the hype? Experts advise seeking advice from a health professional if you are considering starting a new supplement, especially if you are pregnant or have any existing health condition. <\/p>\n
Sea Moss<\/p>\n
Available in capsule, gel and gummy form, sea moss is a red algae sourced from coastlines on North America, Europe and the Caribbean Islands.<\/p>\n
\u201cSea moss contains small amounts of vitamins and minerals such as iron and magnesium and it\u2019s rich in iodine, which supports thyroid function,\u201d says Nichola Ludlam-Raine<\/a>, dietitian and author of How Not To Eat Ultra Processed.<\/p>\n A healthy thyroid is important for everything from our heart rate, metabolism, circulation and even bone health.<\/p>\n The NHS says adults need 140 micrograms (mcg) of iodine a day with 600 mcg being the recommended upper daily limit for iodine in adults.<\/p>\n \u201cSea moss is generally deemed safe, but discuss with a doctor before taking it as a supplement. The British Dietetic Association recommends seaweed is not eaten more than once a week, as too much can cause digestive upset or even hyperthyroidism due to the high iodine content,\u201d explains Emily Foster, nutritionist at Holland & Barrett<\/a>. In particular, people with specific thyroid conditions should only take sea moss under the guidance of a healthcare professional.<\/p>\n Hyperthyroidism<\/a> \u2013 an overactive thyroid \u2013 causes mood swings, nervousness and a fast heart rate.<\/p>\n \u201cSea moss can also be contaminated with heavy metals, so we can\u2019t always be sure of the quality of supplement products,\u201d says Hitchen. <\/p>\n She adds: \u201cI would usually advise sticking to food sources of iodine instead such as seafood and seaweed, eggs and dairy.\u201d <\/p>\n Lion\u2019s mane<\/p>\n Functional mushrooms such as lion\u2019s mane are having a major moment, added to the labels of shots, coffees and supplements.<\/p>\n Lion\u2019s mane is a mushroom named after its large, white, shaggy appearance that is said to support brain health. It can be taken in powder or capsule form. <\/p>\n Research in the journal Frontiers in Ageing Neuroscience<\/a> found that people with mild Alzheimer\u2019s disease who took 1g of lion\u2019s mane mushroom daily for 49 weeks showed significantly greater improvements in cognitive test scores compared to those given a placebo.<\/p>\n Research on mice published in the International Journal of Molecular Sciences<\/a> suggested it could reduce symptoms of anxiety and depression, but more research is needed to confirm any benefits in humans.<\/p>\n \u201cLion\u2019s mane doesn\u2019t seem to improve overall brain function across the board or benefit younger people,\u201d says Hitchen.<\/p>\n \u201cMore robust research is needed before recommending routinely,\u201d adds Ludlam-Raine. <\/p>\n Berberine<\/p>\n Berberine, a plant compound extracted from several herbs, has attracted attention for its purported effects on blood sugar and metabolism, and even been dubbed \u201cnature\u2019s Ozempic\u201d.<\/p>\n \u201cThere\u2019s good evidence from clinical studies<\/a> to suggest taking berberine every day could lower blood sugar levels (both fasting and long-term) by up to 20 per cent, particularly when taken with other diabetic medication,\u201d says Hitchen.<\/p>\n \u201cThis has been seen in doses of 600 to 2,700mg a day. Research suggests its glucose-lowering benefit is as effective as some medication, such as metformin, a type-2 diabetes medication.\u201d<\/p>\n Research in the journal Life also found that berberine could help to improve hormonal health in women with PCOS, potentially helping with fertility.<\/p>\n But berberine doesn\u2019t come without side effects.<\/p>\n \u201cGastrointestinal symptoms (nausea, constipation and diarrhoea) are common, especially in higher doses. Berberine can also interact with medications including blood thinners and certain diabetes drugs.\u201d<\/p>\n If you suffer from insulin resistance or high cholesterol you may benefit, but Nichola warns that berberine should always be taken under supervision of a healthcare professional due to potential interactions.<\/p>\n Cordyceps<\/p>\n Another functional fungi, cordyceps have been used for centuries to support stamina and immunity (it\u2019s also the inspiration for the fictional fungal brain infection in the TV series The Last Of Us<\/a>). Some early animal studies and lab studies suggest it might have anti-inflammatory effects \u2013 and one paper linked it to improved exercise capacity \u2013 but experts say evidence remains at a very early stage.<\/p>\n Ludlam-Baine says she wouldn\u2019t recommend cordyceps in her clinic \u2013 though athletes or very active individuals seeking performance support may benefit from taking 1 to 3g daily.<\/p>\n While it is generally well tolerated, \u201cit can cause dry mouth, diarrhoea and nausea,\u201d she warns.<\/p>\n Colostrum<\/p>\n A highly concentrated form of breast milk, colostrum is the first milk produced by mammals \u2013 including humans \u2013 right after giving birth. It\u2019s nutrient rich, and highly beneficial for newborn babies, but should adults take it in a supplement? <\/p>\n \u201cColostrum is designed to support immature digestive and immune systems, to promote growth and give babies protection against disease,\u201d says Hitchen. \u201cSo when adults supplement colostrum, our fully-formed digestive systems will just break down these growth factors and enzymes before they reach our bloodstream. So, without these benefits, it\u2019s similar to just supplementing whey protein.<\/p>\n \u201cTherefore, I wouldn\u2019t recommend it as a supplement for any adults.\u201d<\/p>\n Shilajit<\/p>\n![\"A](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/07\/SEI_259370926.jpg\")
Experts say supplements shouldn\u2019t replace a nutritious diet but can be a \u2018helping hand\u2019 (Photo: Fiordaliso\/Getty)<\/p>\n