Should I take Vitamin E?

By Summer Vitamins, Vitamin E, Wellness

Vitamin E is a fat soluble vitamin with several forms, however Alpha-Tocopherol is the only form used by the human body. Vitamin E is a powerful antioxidant that may help maintain healthy skin and eyes, and strengthen the immune system.

Where can Vitamin E be found?

The body cannot produce vitamin E, so it needs to be obtained from diet or if you need a little extra help, by supplements.
Vitamin E can be found in foods such as: plant-based oils, sunflower seeds, pumpkin, red bell pepper and almonds. Our Natural Vitamin E is suitable for vegetarians and vegans and is the supreme form most absorbable by the body.

Signs of Vitamin E deficiency

Vitamin E deficiency can run in the family and can also be a result from diseases that severely reduce the absorption of fat because the body requires fat to absorb Vitamin E correctly.

Some signs of deficiency may include

• Difficulty with walking or coordination
• Muscle pain or weakness
• Visual disturbances
• Generally feeling unwell

Why is Vitamin E important?

Vitamin E is a powerful antioxidant that helps to protect cells from free radicals. For this reason, it’s a popular vitamin in the beauty industry as it could be beneficial in keeping hair strong and healthy, and may also prevent wrinkles.

Vitamin E is also one of the essential vitamins to take in summer (along with Vitamins D and C, check out our Essential Summer Vitamins blog post) as it’s said to have anti-allergen qualities, therefore may be beneficial is you suffer from season allergies such as hay fever.

Our Natural Vitamin E (400iu) contains 120 easy to swallow capsules, providing a 4-month supply. It’s also suitable for vegetarians and vegans so everyone can enjoy Vitamin E.

How to Exercise Safely in the Heat

By Fitness, Lifestyle, Summer Vitamins

The UK is in the midst of a heatwave and while some may find the unusually high temperature uncomfortable, others still want to get their workout done. If you’re someone who enjoys exercising you’re probably wondering if it’s safe to workout in the heat effectively and without any dire consequences for your health. So before you head out for a run or other outdoor workout in the sweltering heat, keep these things in mind!

What to Wear?

The most important thing to wear on a bright, sunshiny day is sunscreen on all exposed parts of your skin. Wearing a cap is important when it’s sunny as the brim protects your scalp, eyes and skin from the sun’s UV rays. A hat can also help to give added coverage to your ears and neck. It goes without saying to keep your workout clothing light! Opt for shorts and a t-shirt with sweat wicking properties rather than your comfy tracksuit!

Things to Maximise Performance in the Heat

Drinking plenty of water is important every day, however when it’s hot you’ll need to pay extra attention to hydration. Exercise means getting sweaty so drink enough liquids before, during and after your workout. Dehydration can cause headaches, dizziness and fatigue so drinking lots of water will help keep you going on your workout and prevent the side effects of dehydration.

Researchers with the Environmental Extremes Laboratory at the University of Brighton studied a technique called ‘Pre-cooling’. This involves strategies of lowering the body’s core temperature before a workout. The theory is that you will exercise more comfortably in the heat if your body’s temperature starts from a lower baseline.
Things you can do to pre-cool include drinking an ice-cold drink such as a slushy, draping a wet, cold towel around your neck, sticking one arm in cold water or wearing a frozen cooling vest.

Plan ahead! Check the weather in advance and make sure your timing your workout so that you’re sufficiently hydrated before heading out.

Things to Avoid

Avoid going out into the sun at the hottest time of the day which is 12-3pm. Not only will it make you more uncomfortable, but being out when the sun is at its strongest you risk heatstroke and dehydration among other sun-related illnesses.

Don’t focus on progression, rather work on maintenance. Your body is already using more energy than usual to keep you cool so don’t try to beat your running times or get a PR on your deadlift when you can’t breathe as it is. Be mindful of your training and health rather than trying to achieve a big milestone.

A Day in the Life of a Professional Footballer

By Fitness, Lifestyle, Sport

With Euro 2020 coming to a close, there’s no denying the football craze has been welcomed by many after a dreary 16 months of living through this pandemic.
But from training to diet, what does it actually take to become a professional football player and what does their typical day entail?

Pre-Training and Physio

Players arrive at their training grounds around 8am and begin their personalised pre-training session in the gym before heading to practise with the full team. Each player’s individual session is devised by the club’s coaches, physio and strength coordinators.
After the gym session, players visit the physio to activate the muscles through massage or strapping before heading out to the pitch.


Throughout the training session, players wear GPS vests to calculate the distance they travel and to record their heartrate. The stats from the vests are then discussed later by the coaching staff.
To begin loosening up, the players use Swiss balls and glute bands to fire up their bodies, then they work on conditioning to build up to the main training session.

Main Session

In the main session, the players complete drills and possible five or eleven-side matches. This gives the players a chance to work on various areas of their game and once finished, they complete extra individual sessions such as shooting drills, sprints and free-kick practise.


Most players at clubs in the Premier League or Championship will complete one to two sessions of cryotherapy. Cryotherapy is the use of cold temperatures to treat muscle and tissue damage. It’s an important tool for football players during long, gruelling seasons to keep their bodies fresh.


Premier League and Championship players eat lunch at the academy where they train and are fed well. A typical plate would consist of high protein foods such as fish along with lots of salad foods such as lettuce, beetroot, sweetcorn, red onions and tomatoes. This mix of vegetables is a great source of vitamins and minerals and nitrate-rich veg like beetroot is especially useful for sportsmen and women because studies suggest it helps improve performance on the pitch thanks to its ability to increase our bodies oxygen uptake. If a player has had a particularly hard session they might eat calorie-dense foods such as a few roast potatoes for a bit more energy. Players tend to snack on fruits such as pineapple, watermelon and grapes which are also good sources of hydration.

Gym and Analysis

After lunch, the players complete a gym session focussing mainly on building strength and power. It’s also a chance for the players to work on physical areas to prevent injury or overcome existing injuries.
The players then analyse the data recorded by the GPS vests earlier in the day before they’re able to head home to relax.

Introducing Skin Revive

By Skin Care

Our brand new product Skin Revive targets dull, lifeless skin and encourages a natural, healthy glow.

Why is looking after our Skin so important?

Skin is the largest organ of the body. Not only does it play a role in our immune system function, it also regulates our temperature.
It’s especially important to look after our skin in winter when the temperature drops, as this is the time where we’re most likely to experience dry skin which can not only be uncomfortable but harmful too. Harsh and cold winds and indoor heating can suck the moisture out of our skin.
During summer, the hot weather increases water loss from the body, leading to dehydration. This can cause the skin to become dry and feel irritated so it’s important to keep skin moisturised.

Healthy skin acts as a barrier to prevent infections, so having dry, cracked skin is a broken barrier inviting infections, viruses and fungi to enter our bodies.
To prevent this, it’s best to ensure our skin is kept hydrated.

How can I look after my skin?

Our skin is made up of 75-80% collagen and as we age, our bodies lose the ability to continue producing it. Skin Revive has all the good stuff that our skin loves and needs to stay healthy and moisturised. Our specially curated formula is designed to hydrate your skin and encourage that natural glow using Marine Collagen and Hyaluronic Acid enriched with Vitamins E, C and Zinc.
It’s been scientifically proven that Vitamin C and E contribute of the normal collagen formation for normal skin function. (Claims by EFSA).

Using Skin Revive is easy. Just take two capsules per day and drink plenty of water. Whether your current skin care routine consists of applying creams and lotions or simply washing your face with soap and water, we believe the best results come when you work from the inside out. Skin Revive was created to be a part of your everyday skin care regime, so use daily for best results!

Every ingredient that Skin Revive consists of has been thoroughly researched and each is a highly valuable addition to the product. A handful of the official health claims (by EFSA) include “Zinc contributes to the maintenance of normal skin”, “Vitamin C contributes to the normal collagen formation for the normal function of skin” and “Vitamin E contributes to the protection of cells from oxidative stress”. For the full list of benefits head to the Skin Revive product page.

Why should I keep up the daily beauty regime?

Did you know that our skin sheds itself daily? That means the healthy skin you have today will be shedding tomorrow. When skin sheds, it can become dull and lifeless so it’s important to care for it. The choices you make today will impact how your skin will look in 20 years so developing a healthy skin care routine now can save you money. When you care for your skin health, you avoid issues further down the line that can become costly. To prevent potential skin problems such as acne scars, skin discolouration and deep wrinkles, a skin care routine now can prevent future trips to the dermatologist.

When you look good, you feel good! Our skin is a big part of our appearance, so practising good skin care can have an impact on our confidence and self-esteem. Taking care of your skin can reduce the signs of aging and who doesn’t want youthful skin?


Should I take Vitamin B12?

By Lifestyle, Vitamin B12, Wellness

Around 1 in 10 people in the UK are believed to deficient in Vitamin B12.
B12 is an essential vitamin for the normal function of the nervous system, the metabolism of folate and to produce red blood cells. It is a water soluble vitamin, meaning that it is not stored in the body like fat soluble vitamins. The body absorbs what it needs and the rest gets flushed away.

Where can Vitamin B12 be found?

Our bodies don’t naturally make vitamin B12, it is largely derived from animal-based foods. Vitamin B12 is present in nearly all foods from animal sources such as meat, fish, eggs, milk and cheese.

Vegans and vegetarians who choose not to eat animal products are at greater risk of B12 deficiency as they do not consume it in their diet so it’s important to take a B12 supplement. People who suffer with conditions such as Chron’s disease and Celiac disease are also at risk of deficiency.

Signs of Vitamin B12 Deficiency

You can find out if you have low levels of B12 by getting a blood test with your doctor, however some common signs and symptoms of B12 deficiency include-

• Weakness and fatigue
• Pale or jaundiced skin
• Sensations of pins and needles
• Disturbed vision
• Glossitis and mouth ulcers
• Breathlessness and dizziness

Vitamin B12 deficiency is common and can present itself in lots of different ways which makes it difficult to identify. If you have any of the symptoms above, speak to your doctor.

Why is Vitamin B12 important?

Vitamin B12 isn’t made naturally in the body so it’s important to include B12 rich foods in your diet or take a regular supplement.

Vitamin B12 contributes to:
• The reduction of tiredness and fatigue
• Normal neurological and psychological functions
• Normal energy metabolism
• A normal function of the immune system
• Normal energy-yielding metabolism
• Normal functioning of the nervous system
• Normal homocysteine metabolism
• Normal red blood cell formation
• The process of cell division

Our Vitamin B12 1000mcg comes in a convenient 15-month supply and is suitable for vegetarians and vegans.

What is the Best Time of Day to Take Vitamins?

By Lifestyle, Wellness

Getting your recommended daily intake of vitamins should ideally come from a balanced diet, however there are times when we need a little extra help.
Before taking vitamin supplements it’s best to consult your GP to make sure you’re taking the vitamins that are right for you as everyone’s needs are different.

There is no scientific evidence to suggest that taking vitamins at a specific time of day can enhance effectiveness, it’s completely up to you when you take them. However, it’s recommended to take them at the same time every day for consistency.
That being said, how you take your vitamins, for example with food and water, does matter since it impacts their absorption in the body. So the timing of taking vitamins isn’t important, but rather how you take them is.

Water soluble vitamins

Vitamins that are soluble in water, such as B vitamins, are not stored in the body. This means that our body takes what it needs to function then flushes what is not needed away.
Water soluble vitamins are best absorbed on an empty stomach, so taking them in the morning before breakfast or two hours after eating could enhance their effectiveness.
Our B Vitamin range includes Vitamin B12 (1000mcg) and Vitamin B Complex.

Fat soluble vitamins

Vitamins such as D and E are fat soluble, meaning they are stored in fat cells upon absorption. For people who need these vitamins, it’s best to take them with a snack containing healthy fats or oil such as avocado on toast. So perhaps that’s with breakfast or when you have a mid-afternoon snack.
Try our Natural Vitamin E and our Vitamin D3 range, choose between 1000iu and 3000iu depending on your needs.


Multivitamins contain a combination of water and fat soluble vitamins along with minerals such as iron and calcium. Mineral intake can vary as some are recommended to take with food and some without, so it’s best to time your multivitamin around a meal.
Check out our ‘Multivitamins and Combos’ category, including our Vegan Essentials, Vitamin B Complex and 26 Multivitamins & Minerals one-year supply.

Essential Vitamins for Summer

By Lifestyle, Summer Vitamins, Vitamin C, Vitamin D3, Vitamin E

It’s finally starting to feel like Summer! Everyone knows that it’s important to look after our immune systems during winter, but should we take vitamins in the summer too?

During the summer months, our bodies are exposed to increased UV rays, pollen and higher temperatures. Although summer is a great time to meet and mingle with friends and family, we should be mindful of the effects the warmer weather has on the body. We may need different vitamins and nutrients depending on the nature of where we are and what we’re doing.

Let’s take a look at some of the vitamins and minerals that may be beneficial to include in our diet during the summer months

Vitamin E

Vitamin E is a fat soluble vitamin and can be found in most fruit and veg, eggs, meat and tofu.

Vitamin E is a good supplement to take in the Summer as it has anti-allergen qualities which may help to reduce the impact of some seasonal allergies. Also, Vitamin E provides skin with antioxidants to eliminate harmful free radicals and protects your skin from sun damage. This makes it a great vitamin to take during the summer months where our skin is exposed to increased UV rays.

Our Vitamin E derived from plants is the natural form, as opposed to the many synthetic lab created Vitamin E products on the market. One bottle contains 120 capsules providing a generous 4 month supply.

Vitamin C

Vitamin C (L-ascorbic acid) is an antioxidant that is found in many foods including oranges, broccoli, potatoes and strawberries to name a few.

Vitamin C also acts as a natural antihistamine by reducing the amount of histamine your body produces in response to an allergen. It may help reduce mild symptoms like sneezing, runny nose, congestion and watery eyes due to allergic rhinitis.

Our Vitamin C and Zinc is a 4 month supply and contains 600mg of Vitamin C and 5mg of Zinc Citrate per capsule. It is also suitable for vegetarians and vegans.

Vitamin D

It seems odd that you may need to up your intake of Vitamin D during the summer because it is well known that our bodies produce the “sunshine vitamin” when our skin is exposed to direct sunlight. However, according to a study by Harvard Medical School, sun-generated Vitamin D isn’t dispersed equally.

The best reason to take a Vitamin D supplement in Summer is that it directly contributes to systematic health and strength. Alongside making bones stronger, Vitamin D is one of the most important vitamins for summer as it also boosts your immune system and increases calcium absorption.

Our Vitamin D3 comes in two strengths, Vitamin D3 1000iu and Vitamin D3 Max Strength 3000iu. Both products are a generous 15 Month supply and are suitable for vegetarians.

Health Hacks for Living through a Pandemic

By Lifestyle, Vitamin D3, Wellness

As the saying goes “Health is Wealth” and that couldn’t ring more true in 2021. Your wellbeing is of utmost importance, how you treat your body with food and exercise has everything to do with how you function, both physically and mentally. The pandemic has changed our lives in every way, so it’s more important than ever to look after ourselves and lead a healthy lifestyle.

There are many ways to make changes towards a healthy lifestyle. Keeping a positive mental attitude and realising that Health is a marathon, not a sprint is key. Begin with small changes and before you know it they are daily habits that are improving your life day by day.

Stay Active

For some, when hearing “stay active” they think it means you have to be at the gym, pumping iron 24/7 however this is not the case. Being active can be as simple as taking a 15 minute walk after work or attending a fun fitness class with a friend. Find your joyful movement and after a few weeks it won’t even feel like you’re “exercising”, it’ll be something you look forward to and enjoy doing!

Get into a Routine

Consistency is key, so it’s vital to keep doing what improves your health and wellbeing. Mark on your calendar what days you’re going for a walk and which days you’ve booked onto a fitness class (also remember to mark down what days you’re going to rest!). Keeping consistent is what makes you healthy and doing the right things over time is where you’ll see progression.

Your Mental Wellbeing

Mental and physical wellbeing as just as important as each other, it’s vital to keep your mind healthy. There are many ways to improve your mood including walking in green spaces and being outdoors in the fresh air and sunshine. Vitamin D3 and Vitamin B12 are also proven mood boosters! You can find them in our ‘Immune Support’ category.

Stay in Touch

Remember to check in with your friends and family. Having a quick 5 minute phone or video call can really boost morale not only for you, but the person you’re reaching out to. Talking with family and friends instead of just texting can play an important role in helping to improve mental health.

Change Your Diet

Being mindful of what you eat is one of the best things you can do to improve your body and mind. Focus on eating foods high in fibre and protein for more energy and sustenance. During the pandemic we’ve been at home more than ever so have fun with your home cooking!

Stay Positive

Choosing to keep a more positive mindset is a great way to improve your mental state. Try to be optimistic and don’t focus on things out of your control. Find joy in the small things and take time to appreciate something you might have taken for granted in previous years.

Nature and Mental Health

By Lifestyle, Vitamin D3, Wellness

May is Mental Health Awareness month and the focus for this year is Nature.
There are countless benefits to being outdoors and everyone should be taking some time throughout their day to spend it in nature.
Whether it’s taking a stroll through the park, exercising outside or gardening to name a few examples, it can improve your mood, help you be more active, reduce feelings of stress and help you feel more relaxed.

Reduces Stress

In a recent survey conducted in 2020, Perkbox found that a staggering 79% of employed British adults experienced work-related stress. This makes work-related stress the most common cause in the UK however there are many factors in day-to-day life that contribute to feeling stressed.

Spending just 20-30 minutes outside can help to reduce stress levels and even gardening has shown to improve stress symptoms. A short period of being outside can reduce cortisol levels (the natural chemical found in the body that causes stress) and can relieve muscle tension.

Boosts Mood

There are elements of the great outdoors that we simply can’t mimic inside. Direct sunlight and fresh are are two factors that you cannot find indoors and both things offer numerous benefits for the mind and body. When your skin is exposed to natural sunlight, the body makes Vitamin D. This is why Vitamin D is commonly referred to as ‘The Sunshine Vitamin’. Being in natural sunlight can improve your mood and self-esteem, and studies have shown that people’s brains have higher levels of serotonin (the body’s natural mood stabilizer) on bright sunny days.

Helps You Exercise

You may have heard about the impact exercising has on your mental health. Exercising helps reduce your blood pressure, which is a common symptom of stress. It also releases endorphins, which boosts your mood. Being outdoors involves some form of exercise, be it walking, gardening, cycling or running. If you have a workout routine at home, try taking it outside and see how much of a difference it makes. Exercising outdoors often leave people feeling invigorated.


Spending time in nature has been found to help with mental health problems such as anxiety and depression and Ecotherapy (a type of formal treatment that involves doing activities outside in nature) has shown it can help with mild to moderate depression and seasonal affective disorder.

There is no right or wrong way to spend time in nature, simply breathing in the fresh air may be enough for some! If you’d like to spend more time outdoors and are unsure where to start, here are some simple and easy ideas to get you outside:

• Go for a walk in the nearest green space
• Spend some time growing food and/or plants in the garden
• Rent a bike with a friend and spend the day cycling
• Have a picnic in the park
• Go for a run or take a hike
• Workout outside
• Go for a swim
• Birdwatch

Healthiest Place in the World?

By Lifestyle, Wellness

Nestled in the mountainous highlands of Italy, you’ll find one of the world’s Blue Zone communities, Sardinia. A ‘Blue Zone’ refers to areas in which people have low rates of chronic disease and live longer than anywhere else.
In Sardinia, there are as many male centenarians as there are women which is considered to be rare as men generally have shorter lifespans than women.

Why are the people of Sardinia living so long?

As with most things, there is no one defining factor, rather it’s wise to consider a range of things.

One thing we can learn from Sardinians is that older people possess wisdom and we should respect that wisdom, whether its on ways to plant, when to sow or how to deal with drought. Elderly family members aren’t sent to live separately, so it’s common for three generations to live in one household. Interestingly, the older family members are even put to work around the house be it cooking, cleaning or doing a spot of gardening.

The secret to the Sardinia cuisine is that it’s essentially just beans, greens and wholegrains, along with bread and cheese. The local traditional wine Cannonau is also rich in antioxidants. Meat is another major part of the diet, mainly lamb and beef.

All this wine and cheese consumption may leave you wondering how these people are living for so long! Well a bigger component may be the amount of exercise they do every day.
Because of the mountainous nature of the landscape, they’re getting low to medium intensity exercise all the time. Also, people aren’t driving around, they’re walking.

The people of Sardinia have a low-stress approach to work and will often check out of the office to go home for lunch then return the day after. They aren’t sitting in an office all day then trying to go to the gym, the lifestyle is relaxed and family is the number one priority.

Sardinia remained isolated throughout the last several centuries, which has left the gene pools that exist small and undiluted. Cultural isolation has allowed the region to retain traditions and festivities and families commonly choose to remain in their hometowns. The connections within the community are powerful.

The low-stress social lifestyle of Sardinians and the tight family units create undeniable content. There is much we can learn from them.

Are there other Blue Zones in the world?

Yes, there are currently 5 Blue Zones declared by Dan Buettner. They are Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, Calif.; and Nicoya Peninsula, Costa Rica