You know the drill.

It’s the day after New Year’s, you’ve cleaned out the closet, you’ve made the vision board, you’ve sworn off the sugary treats and libations that the holiday season brought, and now you’re locking in to a new fitness routine. What’s next? Perhaps a pre-workout.

Whether it’s as simple as upping your step count or you’ve got some grand plans to get shredded at the gym this year, these supplements are clinically proven to deliver physical and cardiovascular benefits, including increased energy, focus, and strength during exercise. Not only that, but clinical reviews have also revealed that pre-workouts could have positive impacts on blood pressure and triglyceride levels.

Today marks a rare opportunity to stock up on one of Amazon’s most popular pre-workout formulas for less. The vegan, keto-friendly C4 Original Pre Workout Powder is currently 20% off in several favorite flavors, including Cherry Limeade, Fruit Punch, and Cherry Bombsicle.

Combining 150 mg of caffeine, 1.6 g of beta-alanine, and a single gram of creatine, this patented blend is a clear favorite among users, who report significant performance gains with minimal side effects.

Designed to charge your fitness goals, C4 is a top-rated pre-workout powder that combines clinically studied ingredients for a powerful, yet steady energy boost.

Jitters and energy crashes are common complaints with pre-workouts, but C4 users note that this balanced blend seems to alleviate some of those side effects.

“What I appreciate most about C4 Original is that it provides a reliable energy boost without giving me jitters or a crash afterwards,” one reviewer claimed. “The explosive energy claim is legit — within about 20–30 minutes, I feel more alert, focused, and ready to push harder in my workouts.”

C4 mixes easily with water and comes in a variety of tasty, refreshing flavors, now under $40 on Amazon for a 60-serving supply. A solid deal for beginners and seasoned fitness pros alike.

This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to home gym elliptical machines to Jennifer Aniston’s favorite workout platform – often with her adorable one-year old daughter by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.

The Spice & Tea Exchange is refreshing its matcha lineup with offerings that invite creativity in the kitchen and behind the bar. From smooth ceremonial matcha to playful blends like blueberry matcha and tropical mango matcha, these selections are ready to star in lattes, spirits, and desserts. 

To complete the experience, The Spice & Tea Exchange matcha whisk kit features a 5-piece set with a bowl, sifter, bamboo whisk, and scoop, making it an ideal way to start the year for tea lovers and wellness enthusiasts. 

Ceremonial matcha ~ Green tea leaves are finely ground, resulting in high-quality matcha that’s perfect for preparing traditional matcha, cold-brewed matcha, green tea lattes, and smoothies. This is a ceremonial grade matcha, which tends to have a smoother flavor and results in a more vibrant, deeper shade of green than culinary matcha. Price $21.99

Tropical mango matcha ~ This exotic fusion combines matcha’s earthy, umami-rich flavour with the sweet, tropical essence of ripe mango. The result is a delightful pairing, delivering a smooth texture and a potent antioxidant boost with a refreshing and fruity twist. This harmonious balance of flavors offers both a tropical escape and a luxurious tea experience. Price $21.99

Blueberry matcha ~ This innovative blend combines the rich, umami notes of high quality matcha with the sweet, tangy essence of blueberry. The result is a beautifully balanced powder that can transform any beverage into a flavorful and benefit-rich experience. The ceremonial-grade matcha is finely ground from young, shade-grown tea leaves, providing a smooth texture and a potent antioxidant boost, while blueberry adds a fruity twist to complement green tea’s natural depth. Price $21.99

Dietary supplements are among the most widely used health products in the United States, with roughly three-quarters of Americans reporting regular use of at least 1 supplement and an estimated 80,000 to 100,000 products on the market.¹ While most consumers view vitamins, minerals, and herbal products as safe and helpful to their health, the FDA’s recent moves are indicating changes in regulations that could significantly change the way users are informed about these products’ restrictions and possibly increase the public health risks.

Under current law, dietary supplement manufacturers must include a conspicuous disclaimer on product labels whenever they make health-related claims. That disclaimer states that the claim “has not been evaluated by the [FDA]” and that the product “is not intended to diagnose, treat, cure, or prevent any disease.”¹ These warnings are designed to remind consumers that supplements are not approved for safety or efficacy before sale, unlike prescription medications or over-the-counter drugs.¹

Proposed Relaxation of Warning Label Requirements

In a recent letter to industry, the FDA’s food division head indicated that the agency is thinking of loosening the old regulation that requires the repeated display of such disclaimers on supplement packaging. Instead, companies will only have to put the necessary FDA disclosure once on the label rather than next to each individual health claim. The agency indicates that this change would lessen “label clutter,” save money, and reflect that the current rule has been rarely enforced.

However, the FDA has not established a timeline for formal rulemaking, and the existing requirements will remain unenforced during the review period. The announcement—despite this temporary status—has already ignited a discussion among medical professionals and advocates.

Concerns From Public Health Experts

Critics of the proposal, including Pieter Cohen, MD, a physician at Harvard Medical School, warn that reducing the frequency of disclaimers could weaken consumers’ understanding of the products they are buying.¹ As Cohen told NBC News, shifting disclaimers from prominent placement could lead to smaller, less noticeable warnings—or ultimately, to consumers overlooking them entirely.¹ This concern resonates with long-standing criticisms that supplement labeling already provides insufficient context on product limitations and risks.

Consumer confusion about dietary supplements is not new. By law, supplements are regulated more like foods than drugs and are not subject to premarket approval for safety or effectiveness.^2,3 Manufacturers are responsible for ensuring safety and accurate labeling before marketing, but they are not required to provide evidence of efficacy to the FDA prior to sale.³ Consequently, products often reach the marketplace with limited or uneven clinical support for their purported benefits, and adverse events may only emerge through voluntary reporting after widespread use.³

A 2022 review highlights how those statutory limitations in the current regulatory framework hinder the FDA’s ability to assure consumer safety.² The Dietary Supplement Health and Education Act of 1994 explicitly defines supplements as a unique category of products distinct from conventional food and drug items, limiting FDA’s premarket authority and placing much of the compliance burden on manufacturers.²

Implications for Consumer Safety and Trust

The proposed change in labeling rules comes at a time when use of dietary supplements is deeply ingrained in US health practices. With millions relying on these products for perceived immune support, cardiovascular health, energy enhancement, or digestive wellness, the need for clear and accurate information has never been greater.¹ Yet, the nature of supplement marketing, where broad claims often go unverified by rigorous clinical trials, means that labeling plays a critical role in guiding consumer expectations and safety.¹

Reducing the visibility of disclaimers may increase the likelihood that consumers assume regulatory endorsement of supplement claims. Public health advocates argue that this could erode informed decision-making, particularly among vulnerable populations such as older adults, pregnant people, or those with chronic disease who may be more likely to use multiple supplements concurrently with prescription medications.

Furthermore, critics note that relaxing warning label requirements does not address deeper issues in supplement oversight, such as inconsistent product quality, variable ingredient concentrations, and the presence of undeclared components in some formulations.² Without stronger safety nets, the regulatory landscape risks favoring industry convenience over consumer protection.

Conclusion

As the FDA evaluates potential regulatory changes, health care professionals, especially pharmacists, must remain vigilant in educating patients about the limitations and risks of dietary supplements. Clinicians should encourage open dialogue about all products patients are taking and emphasize that “natural” does not always equate to “safe.”³ Patients should be advised to consult qualified health care professionals before adding new supplements, especially when managing chronic conditions or taking prescription medications.

Ultimately, the pending regulatory shift serves as a reminder that, in the realm of dietary supplements, consumer literacy and clinical guidance are as critical as any government requirement.

REFERENCES

1. Keller E. FDA could relax regulations on dietary supplements, and it could have a big impact on your health. The Independent. Published December 16, 2025. Accessed December 23, 2025. https://www.the-independent.com/news/health/fda-dietary-supplements-label-regulations-b2885821.html

2. Richardson E. Akkas F. Cadwallader A. What Should Dietary Supplement Oversight Look Like in the United States? AMA Journal of Ethics. Published May 2022. Accessed December 23, 2025. https://journalofethics.ama-assn.org/article/what-should-dietary-supplement-oversight-look-us/2022-05

3. U.S. Food and Drug Administration. Dietary Supplements. Updated Oct 1, 2024. Accessed December 23, 2025. https://www.fda.gov/food/dietary-supplements

Key Takeaways

• Choose caffeine-free teas to unwind and promote overall health thanks to their antioxidants and soothing properties.

• Chamomile, peppermint, and ginger teas are popular for relaxation, helping digestion, and easing nausea.

• Lemon balm and elderberry teas are great for reducing stress, supporting immunity, and offering a delicious flavor experience.

While many folks enjoy tea all year round, snuggling up with a warm cup to read a book or watch a classic movie is a beloved winter pastime. But for as many people who love to partake in these cozy evening activities, there’s an equal amount who are highly sensitive to caffeine—especially when consumed much past lunchtime.

This is where caffeine-free tea really shines. Because while many of the classic tea varieties are caffeinated (like black, green, white, oolong, pu-erh, and red), there are far more decaffeinated versions available to us. And it’s just an added bonus that these teas often boast an array of impressive health benefits.

“In general, tea is most well-known for containing antioxidants, such as flavonoids and catechins, which help combat oxidative stress in the body—and some teas also provide small amounts of minerals, such as potassium, magnesium, and manganese (depending on the type),” says Jamie Adams, MS, RDN, women’s health dietitian. With Adams’ help, we’ve compiled a list of some of the best non-caffeinated teas that are not only comforting on those long, cold winter nights, but also encourage better health.

• Jamie Adams, MS, RDN, RPYT, is a registered dietitian and the founder and owner of Mamaste Nutrition

Considerations Before You Get Started

Before diving into our favorites, it’s important to note that there’s actually a difference between decaffeinated and non-caffeinated teas. “When looking for non-caffeinated teas, it should be noted that some decaffeinated teas may still contain some caffeine,” Adams says. “One study found that decaffeinated teas contained less than 12 mg of caffeine per serving, while no caffeine was detected in herbal teas.”

It’s also worth noting that not every cup of tea (even of the same variety) is going to necessarily offer the same exact amount of nutrients. “Steeping time and temperature may impact the amount of antioxidants and other beneficial compounds released from the tea leaves, affecting the overall health benefits of tea,” Adams says. She also adds that pregnant and breastfeeding women should consult with their healthcare provider before drinking herbal teas, as some herbs may not be recommended during this time.

8 Calming Caffeine-Free Teas

01 of 08

Chamomile Tea

As one of the most popular types of herbal teas, chamomile is often turned to for unwinding after a long day and promoting more restful sleep. “Chamomile tea may also help reduce inflammation and support digestion,” says Adams. These attributes lend this floral tea to supporting immune health as well—perfect for cold and flu season.

02 of 08

Peppermint Tea

The flavor of peppermint is not only festive (especially come winter-time) but it is also positively delicious, refreshing, and health-promoting! “Known for its ability to ease digestive discomfort, bloating, and nausea, it may also help relax muscles and alleviate headaches,” says Adams. Peppermint essential oil, found in its tea, is also associated with sinus congestion relief, ideal for this time of year.

03 of 08

Ginger Tea

“This has been a life saver throughout my three pregnancies as I navigated morning sickness—ginger is a powerhouse for digestion and nausea relief,” Adams says. “It also contains anti-inflammatory properties and can support immune health.” Its soothing effects on the gastrointestinal tract can be effective in reducing bloating, too. Plus, ginger tea may help to alleviate congestion and wet coughs as an expectorant and airway muscle relaxant.

04 of 08

Lemon Balm Tea

If you’ve never tried lemon balm tea, it’s worth brewing a cup for its delicate, mild flavor. “Another go-to before bed time, lemon balm tea is mildly citrusy and excellent for relaxation, while helping to reduce stress, anxiety, and insomnia. It’s also believed to support cognitive function and digestion,” Adams says. This herbal tea has been found to be a potent antioxidant as well, reducing inflammation throughout the body and warding off disease-causing free radical molecules. This is thanks, in part, to the impressive amounts of plant compounds it contains, including rosmarinic acid, gallic acid, and flavonoids.

05 of 08

Hibiscus Tea

The brilliant deep pink color of hibiscus tea (and its tart, slightly sweet flavor) is hard to miss, earning it a permanent menu spot on many large-chain coffee shop menus. “When I’m looking to stay hydrated throughout my day but want to switch up my water routine, hibiscus tea is a favorite of mine to sip on—it’s vibrant and high in antioxidants, including vitamin C, which supports immune health,” Adams explains. This beloved tea is also rich in quercetin, another potent immune-booster that may also be neuroprotective, according to a 2021 animal study. Hibiscus tea can also encourage better heart health through its impressive ability to support blood pressure and cholesterol regulation.

06 of 08

Decaf Green Tea

Green tea is often purported as one of the healthiest beverage choices you can make as a rich source of bioactive plant compounds like epigallocatechin gallate (EGCG), catechins, quercetin, and kaempferol. These offer whole body benefits, supporting heart, gut, immune, and metabolic health. “Decaf green tea offers all the benefits of these antioxidants without the caffeine,” Adams says. “Though it should be noted that decaf green tea may lose much of its antioxidant content after becoming decaffeinated, depending on how it’s processed.”

Generally, higher quality tea brands do a great job of ensuring that as many of these bioactives remain in their green tea through the decaffeination process as possible, however, the best way to be sure is to contact the tea company. It’s also worth noting that as the only decaffeinated option in this round-up, decaf green tea may contain traces of caffeine.

07 of 08

Turmeric Tea

It’s no secret at this point that turmeric is a bonafide superfood, thanks to the positive press the vibrant orange root receives for its notable health benefits. “Turmeric contains a substance called curcumin, an anti-inflammatory compound that supports joint health, digestion, and immune function,” Adams says. Turmeric tea is often combined with ginger, lemon, or honey to amplify its whole body health benefits and enhance its warm, comforting flavor.

08 of 08

Elderberry Tea

You may recognize elderberry as a common ingredient in many cough syrups and immune-boosting supplements—and this is for good reason! This gorgeous dark purple berry is chock-full of phytonutrients (or plant compounds) that reduce inflammation throughout the body as well as promote heart, brain, metabolic and overall immune health. The ingredient has even been found to be beneficial in treating a variety of respiratory illnesses.

Read the original article on Real Simple

Yiruixing Packaging, a Chinese custom packaging manufacturing services provider, has expanded its capabilities to offer more flexible and scalable packaging solutions for businesses in the protein, supplement, and nutrition sectors.

By enhancing its original equipment manufacturing (OEM) and original design manufacturing (ODM) services, the company is aiming to meet the growing demand for custom packaging.

The move aims to handle high-volume production while maintaining market-standard compliance and quality.

The expansion comes in response to the increasing need for packaging solutions that cater to bulk buyers and manufacturers in the nutritional product market.

Yiruixing said that it is now better equipped to support businesses requiring durable, consistent packaging that can meet the demands of large-scale production.

This allows the company to offer custom solutions for packaging protein powders, dietary supplements, and other nutritional products, providing businesses with the flexibility to scale their operations effectively.

The company’s expanded offerings include a range of materials and packaging types, from rigid boxes to flexible pouches and resealable bags.

These packaging solutions are designed to meet the specific needs of each product, ensuring that the integrity of protein and supplement products is preserved throughout the production and distribution processes.

 The company’s new approach allows for tailored packaging that accommodates factors such as filling methods, storage conditions, and destination requirements.

By offering options for custom structural designs, material selection, and branding, Yiruixing indicated that it is able to deliver packaging solutions that cater to the diverse needs of its clients.

This includes a commitment to regulatory compliance, ensuring that packaging meets global labelling standards and facilitates smooth distribution across international markets.

Yiruixing said that it has also increased inspection and testing processes at each stage of production.

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“To our knowledge, this is the first study to demonstrate that RR [Rhodiola rosea] can elicit concurrent improvements in maximal strength, muscular endurance and power—challenging a previously reported trade-off,” wrote researchers at Jacksonville State University in the United States and Azad University in Iran.

They reported differing effects on performance with the two doses they tested: “Lower doses preferentially enhancing late-set muscular endurance/volume and higher doses favoring maximal lower-body strength without sacrificing power.” The findings also revealed dose-dependent nootropic effects.

The study noted that rhodiola’s effects have previously been described as “modest and outcome-specific, rather than broadly ergogenic” and that the benefits and mechanisms involved may depend on intake patterns, length of supplementation and the type of exercise.

High altitude herb

Rhodiola rosea is a perennial herb that mostly grows at high altitudes in arctic areas of Europe and Asia, with forms of the herb in trade including dry extracts in solid dosage forms such as capsules and tablets, liquid extracts, cut, dried rhizome and root and powdered rhizome and root.

It has traditionally been used to manage stress, depression and mental and physical fatigue, and to boost energy.

Rhodiola may be beneficial for exercise due to its bioactives such as salidroside, which modulates pathways in the nervous system that can support fatigue resistance and power maintenance. Salidroside can also dampen oxidative stress and support mitochondrial biogenesis and stability. The current study did not, however, collect mechanistic biomarkers.

“Practically, these findings suggest that 7-day RR supplementation (200–1,500 mg/day) may benefit athletes in resistance training programs that emphasize volume and fatigue resistance, such as those used in hypertrophy or strength protocols”, the researchers reported, adding that the cognitive enhancements may support sports requiring mental acuity alongside physical demands.

However, they noted that the lack of effects in the Wingate cycling test implied limited utility for explosive sports such as sprinting, although team sports may benefit.

Study details

The crossover, double-blind, randomized, placebo-controlled study aimed to determine whether seven-day Rhodiola rosea (RR) supplementation improved resistance performance and executive function in resistance-trained adults compared with placebo.

Twenty-seven resistance-trained athletes between the ages of 18 and 40 were divided into one of four groups: control (CON; no supplement), placebo (PL), low-dose RR at 200 mg/day (LDRR) and high-dose RR at 1,500 mg/day (HDRR). Each period lasted seven days under the assigned condition, with laboratory performance testing on the seventh day comprising strength, cycling and cognitive tests, as well as anthropometric and physiological measurements.

The dosage of RR used was informed by prior studies in athletes and consisted of standardized to 3% salidroside and 1% rosavin sourced from BulkSupplements.com. It was administered to the participants an hour before exercising so that the researchers could evaluate short-term rather than chronic effects.

The results revealed that LDRR increased bench press one-repetition maximum (1RM), set-3 repetitions, set-3 volume and mean power compared with the control condition. HDRR increased set-3 repetitions and peak power “with a trend for set-3 volume”, the researchers wrote.

On the leg press, both rhodiola doses improved 1RM compared to control, with the lower dose increasing the maximum by 35.7 kg and the higher dose increasing it by 47.7 kg. Improvements for both groups were significant versus placebo.

There were also improvements for the supplements in the Stroop Color–Word Tests. No consistent sex differences were observed.

“Short-term RR consumption, regardless of dose or gender, improved resistance performance and significantly enhanced Stroop outcomes, with minimal changes in anaerobic cycling and RPE, and no consistent acute hemodynamic effects,” the researchers concluded.

Source: Nutrients 2025, 17(23), 3736. doi: 10.3390/nu17233736. “Dose–Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise Performance and Cognitive Function in Resistance-Trained Athletes: A Randomized, Crossover, Double-Blind, and Placebo-Controlled Study”. Authors: M.S. Koozehchian et al.

Last Updated:January 02, 2026, 12:02 IST

Herbal, flower and fruit teas may no longer be called tea as FSSAI tightens labelling rules to prevent food misbranding.

On a recent cleaning spree, I came across a basket shoved at the back of a cupboard containing around 30 colourful little jars. I rattled them around, peering at the labels: zinc, vitamin D, magnesium, cod liver oil, omega 3, and basically any other supplement you could name. The collection had accrued over the course of several years, picked up – and then swiftly dropped. Health sprees that only had a hefty bill from Holland & Barrett to show for them.

The majority of us are susceptible to the idea that “investing” in our health equates to spending hard-earned cash to prove to ourselves that we’re serious. The unworn trainers or expensive yoga pants, the unused gym membership (a cliché because it’s true) – and, for others like me, a huge box of very good intentions, rattling around the drawer under the bathroom sink.

Did I clear out everything best before 2022 (or, in some cases, 2019)? Yes. Did I also reignite the urge to buy more? Naturally. Like most people, I’d also been recently caught in the TikTok wellness trap, where everyone appears to have the answers, no matter what their credentials. Powdered greens – a dietary supplement of vegetables, fruits and algae which claims to be a concentrated dose of nutrients – appeared to be a brilliantly easy panacea, as did supplements I’d never previously taken notice of – milk thistle, to cleanse a tired liver for a tenner, or ashwagandha to lower blood pressure and anxiety, and collagen for pretty much everything else.

It doesn’t need pointing out that the platform has very little merit in the health world, yet sales of beauty and wellness products such as supplements are through the roof on ever-influential TikTok Shop – and this is big business.

For the supplements industry, health really is wealth. Over the last 15 years, the over-the-counter vitamins and minerals market has grown exponentially, generating more than £650m in UK sales in 2024. In the US, it’s far higher, with one of the more conservative estimates suggesting Americans will be swallowing $70bn of supplements by 2030.

It is, of course, unsurprising. Five years ago, we lived through an unprecedented global health crisis that, when life was boiled down to the bare basics, gave us all a thorough wake-up call. Covid led us all to reconsider our perceptions of health, the way we live and, crucially, how we prevent ourselves from getting ill. Naturally, many people turned to quick-fix supplements – and sales were their highest in more than a decade; almost twice the amount sold nationally last year.

Vulnerability is what the supplement sector thrives on – but as to whether they work, it’s a lot more complicated.

One size does not fit all

“We should think about taking supplements like a prescription,” says registered nutritional therapist GQ Jordan. Much of the time, we’re conditioned to think that taking supplements, whatever they are, must be safeguarding or improving our health. We forget that health – existing or genetically predisposed conditions, our levels of fitness and diet – is not an equal starting point for all of us. Additionally, some over-the-counter vitamins and minerals can interact with medication.

“It’s really important to try and take a personalised approach to all of these things – what works for one person might not work for another; everyone has their own signs and symptoms of what they might be lacking, probably the first thing to do is to track those to see if there’s any consistency. So, if you’re waking up in the night consistently or having an energy dip in the afternoon, it might be a good sign to consider taking some magnesium or vitamin D to see if they help,” advises Jordan.

If at all possible, Jordan says, speak to your GP about your own health status before deciding what you need supplementing, and before sinking a load of cash into your local pharmacy. Or, if that’s not possible and you can afford to, put that money towards seeing a nutritionist. Getting goodness through diet is more sustainable in the long run because of how things are broken down in our gut. Some supplements aren’t suitable for people with underlying health concerns, especially when it comes to the liver, which must process everything you put in your body.

Finally, remember that your requirements will change depending on your current situation. As we age, our hormones change drastically, which can change what we need and how much of it is needed.

Not all supplements are made equal

Far from it. Supplements, says Lynsey Vaughan, nutritionist and product innovation lead at wellness brand Higher Nature, which is “committed to unmasking the world of supplements”. “There are a few things to keep in mind,” Vaughan explains, particularly whether the capsule or tablet is made of natural ingredients.

“A non-active ingredient might be the physical shell that you put the ingredients into, and then there are also excipients, which is an industry term for non-active ingredients. Not all supplements have them in – and many don’t have the right amount in. For a good supplement, you want the actual ingredient, limited non-active and synthetic ingredients, and to get the right dose. There are many that I come across where I’ll look at the formula and think, ‘What is that even doing?’ Often there’s no real benefit at all.”

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Just like in ultra-processed foods, look at how many ingredients are listed. Too many non-active or synthetic ingredients make it much harder for the body to digest and, adds Jordan, can cause more harm than good.

“You could think that you’re safeguarding your health or being proactive, which comes from a really good place, but then choose supplements that might not be right for you on a personal level or up to scratch. That could have a real impact on other aspects of your health, particularly your gut health, because the supplements contain all these buffers and preservatives that aren’t really essential.

“The gut lining is super-sensitive. It’s the barrier between our outside world and our body, essentially, and these things can have a compounding irritating effect.”

In terms of the label, look out for “synthetics versus natural food form”, recommends Vaughan. “Most people assume that vitamins and minerals are natural. In fact, one survey found that 70 per cent of people think that vitamins and minerals in fortified foods are natural, but they’re not – they’re synthetic. Similarly in the supplement world, there’s a huge knowledge gap.”

You can’t ‘out supplement’ a bad diet

“I’m allergic to the wellness industry wheel,” Jordan jokes. “Most of the ads we all see online – things like green powders, for example – should be under investigation, in my opinion. Many of them create pain points for people and then target them for vulnerability: weight loss, infertility … Solve your PCOS [polycystic ovary syndrome] with an expensive green powder. It’s really dangerous.”

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And it can mean that we end up feeling more comfortable paying less attention to what we’re actually eating. “Nothing can supplement a bad lifestyle,” Jordan says.

Vaughan agrees. “Based on dietary data, around 75 per cent of people in the UK are not eating enough oily fish,” she says. Generally, our diets have changed exponentially in the last few decades – and Vaughan knows the impact from her own health struggles with Hashimoto’s thyroiditis. “I forced myself to eat liver, which is full of nutrients, when I went through my own health struggles,” she explains.

Back in the day, especially in poorer communities, we used to eat much more offal and cheap oily fish such as kippers. It goes without saying that we should also be focusing on eating lots of rich, leafy greens and moving our bodies enough, which all helps with our gut health and would alleviate the need for so many supplements in the first place. That baseline, both Vaughan and Jordan agree, must be heeded before we start trying to compensate over the counter.

If you take just one supplement, this should be it

It’s a close call here: for Jordan, vitamin D, omega 3 and magnesium all chart high; for Vaughan, omega 3 just about tips it with vitamin D a close second. In fact, the government recommends we should all take a supplement for vitamin D, as thanks to the lack of sunlight in the UK, which stimulates the production of it in our bodies naturally, most of us are deficient.

“I actually recommend taking vitamin D all year round, not just in winter and autumn months,” says Jordan. “Just having that can really help your energy, help your mood, help your gut as well, and your immunity.”

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And even when we are eating enough oily fish, which is packed with omega 3, Vaughan notes that recent years have seen fluctuations in the amount of nutrients we’re getting from fish like salmon and mackerel.

“There’s some evidence that omega 3 levels in oily fish have been declining over the last 50 years,” she explains. So there’s a combination of, not only are we not eating enough, but the amount that you used to have to eat to get enough omega 3 is now no longer enough either, so it exacerbates it.

“Omega 3s are so important for us at the cellular level – every single cell membrane needs omega 3s to kind of work their membranes to work flexibly, to let nutrients in, let waste out. They’re also good for hormone balance, brain function. It’s incredibly necessary.”

Jordan agrees, adding that it’s especially important in pregnancy and postpartum. “A particular DHA, a specific type of omega 3, is given to the baby, not mum in that time. So women who have experienced brain fog after giving birth, for example, might benefit from supplementing with omega 3 to get those levels back up.”

Staff Reporter

Guwahati: As in October 2025, the month of November also turned out to be a bad one for the tea industry in the country, as production fell by over 24 million kg when compared to tea production in November 2024. Assam also witnessed its share of decline in tea production in November.

A Tea Board India report on Estimated Production for November 2025 reflected that tea-producing states in the country produced 124.19 million kg (m kg), of which 54 m kg was produced by big growers and 70.19 m kg by small growers. Compared to these figures, the country produced 148.36 m kg of tea in November 2024. This translates to a fall of 24.17 m kg in tea production over the past year.

It is noteworthy that Assam produced 60.76 m kg of tea in November 2025, of which 30.81 m kg was produced by big growers and 29.95 m kg by small growers. Compared to this, the production of Assam tea was 67.96 m kg in November of the earlier year. This is a fall of 7.2 m kg of tea produced in Assam.

Of the 124.19 m kg of tea produced in November 2025, 110.90 m kg was CTC, 11.81 m kg was Orthodox and 1.48 m kg comprised Green tea. From January to November 2025, the country as a whole produced 1290.58 m kg of tea, of which Assam contributed 665.18 m kg, more than half of the tea produced in the country.

Also Read: Union Education Ministry Launches Probe into Tezpur University Allegations

It’s not your imagination: gaining or just maintaining muscle mass becomes harder after middle age. In fact, skipping regular strength training can cost you 4 to 6 pounds of muscle per decade.

This muscle loss is called sarcopenia, and it can increase your risk of frailty, disability, loss of independence, and even premature death.

“The way to counter that is by strength training, which helps you build muscle. But you’ll need plenty of protein in your diet to support muscle repair and growth,” says Dr. Howard LeWine, chief medical editor at Harvard Health Publishing and an internist at Harvard-affiliated Brigham and Women’s Hospital.

Getting protein from your diet

The amount of protein you need to consume each day depends on factors such as your height, weight, age, sex, and activity level. For the average adult, the Recommended Dietary Allowance (RDA) of protein is 0.36 grams per pound of body weight. For a person who weighs 165 pounds, for example, that comes to about 60 grams of protein per day. For adults who wish to build muscle, a good target is about twice the RDA, approximately 0.7 grams per pound of body weight.

But don’t overload your diet with protein. Consuming very high amounts of protein per day—anything over 0.907 grams per pound; or about 150 grams per day for a 165-pound person—can be harmful. “Having more than that can cause dehydration or aggravate kidney problems for people with pre-existing kidney conditions such as chronic kidney disease or a history of kidney stones,” Dr. LeWine says.

Good protein sources

A wide variety of foods, both plant- and meat-based, are high in protein. These include legumes such as beans, peas, and lentils; nuts and seeds; lean meats; fish; dairy products; and soy products. Incorporating more of these foods into your diet is the easiest way to up your protein intake. (See “Protein values in common foods.”)

In addition to eating high-protein food sources, when you consume protein is also important. Experts recommend spreading protein consumption throughout the day, with rich protein sources at each meal.

When diet isn’t enough

While the best source of protein in your diet is whole foods, people who can’t get adequate protein through food alone may benefit from supplementation. To decide if you should add protein supplements to your diet, consult with your doctor.

Popular types of supplements include ready-to-drink protein shakes and also protein powders that you can add to oatmeal or smoothies (or simply mix into a glass of water). Protein powders come with convenient scoopers to help you see exactly how much protein you are adding. Always check the label to find the amount of protein per serving, as this varies by supplement brand.

Types of protein powders

There are three main types of protein powders: whey, casein, and plant-based protein powders. Both whey and casein protein powders are made from dairy. Plant-based protein powders are usually a combination of protein derived from wheat, pea, hemp, or soy products.

For people who are avoiding dairy, plant-based protein powder options like soy isolate protein can also be beneficial. These generally have reduced bioavailability compared to animal-based proteins. Bioavailability is the measure of how much and how quickly a substance, such as a nutrient or drug, is absorbed and becomes available for use in the body. Vegan protein powders made from peas or brown rice are also suitable alternatives to dairy-based protein supplements.

Protein supplement concerns

Protein supplements are classified as dietary supplements and aren’t regulated as strictly as medicine; some powders and shakes have been found to contain toxins such as lead and pesticides. For more information, you can go to the Clean Label Project or Consumer Reports.

In addition, the sugar content of protein shakes and powders varies; for example, some brands of powder may have as much as 23 grams per scoop. The risk: weight gain and an unhealthy spike in blood sugar.

Also: whey- or casein-based protein powders can cause digestive discomfort in some people.

Remember to strength train

While protein consumption is essential for building muscle mass, it needs to be combined with strength training to combat sarcopenia. Supplementing the diet with protein plus a regimen of heavy resistance exercise can lead to the most improvement in muscle mass and strength in people of any age. Some research shows that this combination may be especially important for older adults. Together, the two approaches can significantly aid muscle growth and help keep you strong and independent.

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