Marks & Spencer is launching a range of foods tailored to people taking weight-loss injections as use of the drugs accelerates in the UK.

The new range of 20 “nutrient-dense” products from the retailer is aimed at customers taking GLP-1 weight-loss medications, as supermarkets increasingly adapt to the impact the drugs are having on shopping baskets.

The range will go on sale in M&S foodhalls from January 5 and includes salads, meals and bread designed to deliver high levels of fibre, vitamins and minerals in smaller portions.

There has been a dramatic rise in the use of GLP-1 drugs in the UK. Online searches and private prescriptions have increased sharply, driven by their effectiveness for weight loss and widespread media attention. About 1.5 million people in the UK are now estimated to be accessing GLP-1 treatment privately, while NHS England prescriptions for the injections have risen by around 900 per cent since 2020.

GLP-1 medications — known formally as glucagon-like peptide-1 (GLP-1) receptor agonists — were originally developed to treat type 2 diabetes by helping to regulate blood sugar. In recent years, drugs such as semaglutide (sold as Ozempic for diabetes and Wegovy for weight loss) and tirzepatide (sold as Mounjaro) have surged in popularity for their weight-loss effects, as they suppress appetite, slow digestion and signal fullness to the brain.

• Our writers’ share tips for 2026, plus last year’s winners and losers

Nutrient-dense foods are those that provide a concentrated source of vitamins, minerals, fibre, healthy fats and protein relative to their calorie content. M&S said the range was developed by its nutritionists in consultation with the British Nutrition Foundation, using criteria that ensure each product delivers more nutrients per mouthful.

M&S said the new range had been developed to address the nutritional challenges that can arise when people eat less, whether due to medication, age or lifestyle. A reduced appetite can make it harder to consume enough fibre and essential nutrients, increasing the risk of deficiencies and digestive side effects such as constipation.

Grace Ricotti, M&S head of food nutrition, said: “Our nutrient-dense range is perfect for customers looking to support their health as each recipe is packed with the key nutrients we all need in our diets.

“With the increase in popularity of weight-loss injections, a reduced appetite can mean missing out on important nutrients and that’s why nutrient density is so important.

“These new meals, snacks and drinks can help everyone get more fibre, vitamins and minerals in their diet.”

Supermarkets and consumer goods companies are increasingly catering to households using the drugs. Morrisons was the first UK supermarket to announce a dedicated “GLP-1 friendly” range, developed with sports nutrition brand Applied Nutrition, under its “Small & Balanced” banner. Nestlé, the consumer goods giant, has launched a frozen food brand in the US aimed at GLP-1 users, while Haleon, the British multinational consumer healthcare company, has introduced a multivitamin designed to help replenish nutrients for people eating less.

The trend is expected to accelerate further as GLP-1 medications move beyond injections. Tablet versions are beginning to reach the market, with US regulators approving an oral version of Wegovy and rival pills expected to follow, potentially widening access to the drugs.

While the drugs are approved for diabetes and obesity treatment, clinicians have raised concerns about the number of people accessing them outside clinical pathways for cosmetic weight loss. The long-term consequences of widespread use are still being studied, particularly as lower calorie intake can increase the risk of nutrient deficiencies if diets are not carefully managed.

Revra Keto BHB Gummies highlighted among ketogenic supplements as independent analysis examines full spectrum BHB formulations, exogenous ketone research, consumer evaluation criteria, and realistic expectations for January 2026 weight management interest

BRADENTON, FL, Dec. 31, 2025 (GLOBE NEWSWIRE) — Disclaimer: This article is for informational purposes only and does not constitute medical advice. Weight management outcomes vary significantly based on individual factors including diet, exercise, metabolism, genetics, and overall health status. Always consult a qualified healthcare professional before starting any supplement or weight management program. The term “best” in this analysis reflects consumer search behavior and evaluation interest during peak seasonal demand and does not represent a product ranking, endorsement, or comparative performance assessment. This content contains affiliate links; if you purchase through these links, a commission may be earned at no additional cost to you. This compensation does not influence the accuracy or integrity of the information presented.

View the current Revra Keto offer (official Revra page) for ingredient disclosures, terms, and availability.

The first weeks of 2026 have arrived, and with them comes the predictable surge in weight loss searches that defines January’s supplement market. Among the most searched categories this month: keto gummies and BHB-based ketogenic supplements, with products like Revra Keto appearing prominently in social media advertising and subsequent consumer research queries.

This comprehensive market analysis examines what consumers searching for the best keto gummies in 2026 need to understand about the category, how BHB supplements work at the ingredient level, and what realistic expectations look like for anyone considering ketogenic supplementation as part of their New Year health goals.

If you’ve already seen advertisements for Revra Keto BHB Gummies and landed here looking for straight answers, you’re in the right place. This report addresses the questions people actually ask: Does it work? Is it legitimate? What does the science say about BHB supplementation? And most importantly – how do you figure out whether any keto supplement makes sense for your specific situation?

In This Market Analysis, You Will Discover

Why keto gummies dominate January search trends and what drives consumer interest. How Beta-Hydroxybutyrate (BHB) works and what published research does and does not support. A framework for evaluating “best keto gummies” claims without falling for marketing hype. Direct answers to Revra Keto questions including business verification, ingredients, and realistic expectations. Self-assessment criteria to determine if BHB supplementation aligns with your goals. Demographic considerations for women over 40, keto beginners, and repeat dieters. How to verify current pricing and purchase terms directly with the brand. Realistic timeline expectations versus marketing promises.

The January 2026 Weight Loss Landscape: Why Keto Gummies Dominate Search Trends

Every January, search engines register predictable spikes in weight-loss-related queries. Terms like “best weight loss supplement 2026,” “new year diet pills,” and “how to lose holiday weight” climb dramatically in the first two weeks of the year before gradually declining through February.

Within this broader trend, ketogenic supplements have carved out substantial territory. The appeal makes sense: the ketogenic diet has accumulated significant mainstream awareness over the past decade, and many consumers associate “keto” with effective fat loss. Supplements promising to support ketosis without the strict dietary requirements of traditional ketogenic eating attract those seeking accessible entry points.

Here’s how the search pattern typically unfolds: Someone scrolling social media encounters an advertisement for a keto supplement. The ad makes compelling claims. Curiosity mingles with skepticism. Rather than clicking the ad directly, the viewer opens a new tab and searches for the product name plus “legit” or “does it work.”

That behavior reflects healthy consumer skepticism – and those questions deserve real answers rather than promotional content designed to close sales.

Understanding BHB: The Ingredient Behind Most Keto Gummies

Before evaluating any specific product, it helps to understand what BHB actually is and what the published research does and does not support.

Beta-Hydroxybutyrate (BHB) is one of three ketone bodies the human liver produces during periods of carbohydrate restriction, fasting, or prolonged exercise. When glucose availability drops, the body shifts toward fat metabolism, and the liver converts fatty acids into ketones that can fuel tissues throughout the body, including the brain.

This metabolic state, known as ketosis, is the foundation of ketogenic dieting. Traditional ketogenic diets typically restrict carbohydrates to under 20-50 grams daily, forcing the body to produce ketones endogenously.

Exogenous ketones are ketone bodies produced outside the body and consumed as supplements. BHB salts, the most common form in consumer products, deliver BHB bound to minerals like sodium, calcium, magnesium, or potassium.

Important distinction: Research discussed in this section relates to beta-hydroxybutyrate as an ingredient studied in controlled settings and does not constitute clinical testing of Revra Keto or any other finished consumer product unless explicitly stated in a peer-reviewed publication.

What published research suggests about exogenous BHB: Peer-reviewed studies have examined exogenous ketone supplementation in various contexts. Some research has explored effects on appetite signaling, with preliminary findings suggesting elevated blood ketone levels may influence satiety hormones. Other studies have investigated cognitive effects and exercise performance, with mixed results across different protocols and populations.

What the research does not establish: No large-scale clinical trials have demonstrated that exogenous ketone supplements cause significant weight loss independent of dietary changes. The distinction matters: the metabolic state of nutritional ketosis achieved through carbohydrate restriction involves comprehensive metabolic adaptations that differ from simply elevating blood ketone levels through supplementation.

The practical takeaway: BHB supplements may complement ketogenic or low-carbohydrate dietary approaches, but they do not replicate the full effects of dietary ketosis and should not be expected to produce weight loss without attention to overall nutrition and lifestyle factors.

Evaluating “Best Keto Gummies” Claims: A Consumer Decision Framework

The phrase “best keto gummies” implies a ranking, but informed consumers recognize that “best” depends entirely on individual context. What works well for one person’s lifestyle, budget, and health status may not suit another.

When evaluating any BHB supplement, consider these factors:

Ingredient Transparency

Does the product clearly disclose which BHB salt forms it contains? Some formulations use proprietary blends that obscure individual ingredient amounts. Products listing specific quantities of sodium BHB, calcium BHB, magnesium BHB, or potassium BHB provide more information for informed decision-making.

Dosage Disclosure

What quantity of BHB does each serving provide? Research studies examining exogenous ketones have used varying doses, and consumer products may not match research protocols. Without knowing the actual BHB content per serving, consumers cannot compare products meaningfully or assess whether the formulation aligns with published research.

Mineral Content Awareness

BHB supplements deliver ketones bound to mineral salts. Depending on the formulation, a serving may contribute meaningful amounts of sodium, potassium, calcium, or magnesium. Individuals monitoring mineral intake for health reasons should review nutrition facts carefully and consult healthcare providers if necessary.

Manufacturing Standards

Does the company disclose manufacturing facility certifications? GMP (Good Manufacturing Practice) compliance indicates adherence to quality control standards. Third-party testing for purity and potency provides additional verification, though not all companies publish these results publicly.

Marketing Alignment with Evidence

Does the brand’s marketing align with what published science supports, or does it overstate likely outcomes? Products promising specific weight loss results, comparing efficacy to prescription medications, or claiming to work “without diet or exercise” should be approached with appropriate skepticism.

How to Compare Keto Gummy Products

When comparing BHB supplements, quality indicators include clearly disclosed BHB dosage per serving rather than vague “proprietary blend” labeling. Look for products that specify their salt forms, such as sodium BHB, calcium BHB, or magnesium BHB, rather than undisclosed “BHB complex” formulations. Third-party testing with available Certificates of Analysis provides verification that not all brands offer. GMP-certified manufacturing facilities indicate adherence to quality standards. Marketing language using conditional phrasing like “may support” tends to align better with evidence than products promising “guaranteed results” or specific pound amounts. Finally, verifiable contact information including phone, email, and physical address suggests legitimate business operations.

Revra Keto BHB Gummies: What Public Brand Information Shows

Among the BHB supplements appearing in current advertising, Revra Keto has generated sufficient consumer interest to warrant specific examination. If you arrived here after seeing Revra Keto advertisements and searching for independent information, this section addresses the most common questions directly.

A note on source materials: According to publicly available marketing materials on the brand’s website, Revra Keto promotional content includes various outcome claims and endorsement references. This analysis does not rely on or validate those marketing statements and instead examines the broader BHB supplement category using publicly available research and consumer evaluation criteria. Any assessment of Revra Keto in this report is based solely on verifiable business information and general category characteristics.

Is Revra Keto a Legitimate Company?

Revra operates as a registered commercial entity based in Bradenton, Florida. The company provides publicly listed contact information, including a customer service phone number, email address, and physical address. This confirms the company operates as a registered commercial entity with publicly listed contact information, which is separate from any assessment of product effectiveness.

Published contact information includes phone support at +1 (855) 212-7106, email at [email protected], a business address at 5255 Office Park Blvd Suite 107, Bradenton, FL 34203, and a returns address at PO BOX 188, Garden Grove, CA 92842, USA.

What Does Revra Keto Contain?

According to the brand’s published materials, Revra Keto BHB Gummies contain BHB (Beta-Hydroxybutyrate) salts. The company describes the formulation as “full spectrum” BHB. Specific quantities per serving and the exact salt forms used are not prominently disclosed on consumer-facing materials, which represents a transparency consideration for comparison shoppers.

Does Revra Keto Work?

This question requires careful parsing.

If “work” means “elevates blood ketone levels when consumed,” BHB supplements generally accomplish this, as exogenous ketones by definition enter the bloodstream. If “work” means “causes significant weight loss without dietary changes,” no supplement can honestly make this claim, and consumers should approach any product suggesting otherwise with skepticism.

What Revra Keto may offer, based on the general category of BHB supplements, is support for individuals already following ketogenic or low-carbohydrate dietary approaches. Whether this translates to meaningful outcomes depends on individual factors including dietary adherence, baseline metabolic health, activity levels, and consistency of use.

What About Claims in Advertising?

Some advertising materials for keto supplements reference scientific studies, celebrity endorsements, or specific outcome timelines. Consumers should verify such claims against actual published research and understand that promotional materials are designed to sell products, not provide balanced health information.

The existence of research on an ingredient category does not automatically validate individual products using that ingredient, and endorsement claims should be independently verified before being given weight in purchasing decisions.

View the current Revra Keto offer (official Revra page) for ingredient disclosures, terms, and availability.

Who Should Consider BHB Supplementation: Self-Assessment Framework

Rather than presenting customer testimonials – which represent individual experiences that may not reflect typical results and involve inherent selection bias – this analysis offers a framework for honest self-assessment.

BHB Supplements May Align With Individuals Who:

Already Follow Ketogenic or Low-Carbohydrate Dietary Approaches: Exogenous ketones are designed to complement, not replace, dietary strategies. Individuals already achieving ketosis through carbohydrate restriction may find BHB supplements useful during transitions, travel, or periods when dietary adherence proves challenging.

Understand That Supplements Support, Not Substitute For, Lifestyle Factors: Weight management outcomes depend primarily on sustained dietary patterns, physical activity, sleep quality, stress management, and overall metabolic health. No supplement can override these foundational factors.

Have Consulted Healthcare Providers: Anyone with diabetes, kidney disease, heart conditions, eating disorders, or other health conditions should discuss ketone supplementation with qualified medical professionals before use.

Seek Convenience Within an Existing Protocol: Some individuals use BHB supplements situationally rather than as foundational strategies – during travel, busy periods, or transitions between dietary phases.

Other Approaches May Be Preferable For Individuals Who:

Have Not Established Sustainable Dietary Patterns: No supplement compensates for dietary approaches that do not align with individual metabolic needs, preferences, and sustainability.

Expect Rapid, Guaranteed Weight Loss: Weight management is multifactorial and highly individual. Products promising specific outcomes within defined timeframes should be approached with skepticism.

Have Underlying Health Conditions Affecting Electrolyte Balance: BHB salts contribute to mineral intake. Individuals with kidney disease, heart conditions requiring sodium restriction, or other electrolyte-sensitive conditions require medical guidance.

Are Pregnant, Nursing, or Under 18: These populations should not use weight management supplements without explicit medical supervision.

Demographic Considerations: Women Over 40, Beginners, and Repeat Dieters

Women Over 40: Hormonal Context Matters

Weight management after 40 often involves hormonal shifts that change how the body responds to dietary interventions. Perimenopause and menopause alter estrogen levels, which can affect fat distribution, insulin sensitivity, and metabolic rate.

For women in this demographic researching keto supplements, hormonal changes may affect how the body responds to any dietary intervention, including ketogenic approaches. Bone health becomes increasingly important with age, and mineral intake should be monitored. Medical consultation is particularly important for women on hormone replacement therapy or those with thyroid conditions. BHB supplements do not address hormonal factors directly – marketing suggesting keto supplements “balance hormones” should be viewed skeptically.

Beginners to Ketogenic Approaches

For those new to ketogenic concepts, supplements represent a later consideration, not a starting point. Understanding how ketogenic diets work, whether carbohydrate restriction aligns with individual preferences and health status, and whether such an approach is sustainable long-term should precede any supplementation decisions.

Those Who Have Tried Multiple Diets Without Lasting Success

If previous weight loss attempts resulted in initial success followed by regain, approaching any new product with measured expectations serves your interests better than hope-driven purchasing. Consider what specifically led to regain, and whether a supplement addresses that underlying issue – or whether it’s simply another product promising what previous ones couldn’t deliver.

Pricing and Purchase Considerations

According to the company’s website, Revra Keto is offered in multi-unit purchase options, with per-unit pricing varying based on order quantity and availability at the time of purchase. Product pricing, shipping terms, and any satisfaction guarantees are determined solely by the brand and may change without notice.

Consumers evaluating cost should consider cost per serving and total BHB content rather than per-bottle pricing alone – and should verify current details directly on the official website before making any purchase decision.

BHB supplement pricing context: Pricing varies significantly across the market, ranging from under $20 per bottle for basic formulations to over $100 for premium options. Multi-bottle packages typically offer lower per-unit pricing but require larger upfront investment. For those uncertain whether a product will meet their needs, smaller initial purchases reduce financial risk despite higher per-unit cost.

View the current Revra Keto offer (official Revra page) for ingredient disclosures, terms, and availability.

Realistic Timeline Expectations

What BHB Supplements May Offer:

Elevated blood ketone levels following consumption. Potential support for individuals already in or transitioning into ketosis through dietary means. Possible subjective effects on energy or appetite, though individual responses vary significantly.

What BHB Supplements Do Not Offer:

Automatic weight loss independent of dietary and lifestyle factors. Replacement for the metabolic adaptations of dietary ketosis. Guaranteed outcomes of any kind. Solutions to underlying health conditions, hormonal imbalances, or metabolic dysfunction.

Timeline Realism: Weight management is a long-term endeavor. Products or marketing suggesting dramatic transformations within days or weeks should be viewed skeptically. Sustainable changes typically occur gradually over months, with lifestyle factors playing the dominant role regardless of supplementation.

The Broader 2026 Supplement Landscape

Market Proliferation: The ketogenic supplement category has expanded dramatically, with numerous brands competing for attention. This competition has positive and negative implications – increased options and competitive pricing versus quality variation and marketing noise.

Advertising Intensity: January represents peak advertising season for weight loss products. The volume of ads consumers encounter makes careful evaluation more important, not less. The frequency with which a product appears in social media feeds reflects advertising budget, not product quality.

Regulatory Context: Dietary supplements in the United States operate under the DSHEA framework. Products are not evaluated by the FDA for efficacy claims prior to sale. This structure places substantial responsibility on consumers to evaluate products critically.

Frequently Asked Questions

What are keto gummies?

Keto gummies are dietary supplements typically containing BHB (Beta-Hydroxybutyrate), an exogenous ketone designed to support ketogenic or low-carbohydrate dietary approaches. The gummy format offers convenience compared to powders or capsules.

Do keto gummies work for weight loss?

BHB supplements can elevate blood ketone levels, but this does not automatically translate to weight loss. Weight management depends on overall dietary patterns, activity levels, and numerous individual factors.

Is Revra Keto a legitimate company?

Revra operates as a commercial entity based in Bradenton, Florida, with publicly verifiable contact information including phone, email, and physical address. This confirms business registration status, which is separate from any assessment of product effectiveness.

What is BHB?

Beta-Hydroxybutyrate is one of three ketone bodies produced by the liver during carbohydrate restriction or fasting. When consumed as a supplement, it provides exogenous ketones that enter the bloodstream directly.

Can I take keto gummies without following a keto diet?

Technically yes, but the utility is less clear. BHB supplements are designed to complement carbohydrate restriction.

Are keto supplements safe?

For generally healthy adults, BHB supplements are typically well-tolerated. However, individuals with diabetes, kidney disease, heart conditions, or those taking medications should consult healthcare providers before use.

How long before I see results from keto supplements?

Weight management is a gradual process regardless of supplementation. Anyone expecting dramatic results within days or weeks holds unrealistic expectations.

Final Assessment

The search for “best keto gummies” reflects a genuine consumer need for guidance in a crowded, often confusing market. This analysis has attempted to provide that guidance through education rather than promotion.

Regarding Revra Keto specifically: The company operates as a registered commercial entity with verifiable contact information and offers a BHB salt formulation in the gummy format category. Like all supplements in this category, outcomes depend on individual factors that no product can control or guarantee.

For those still evaluating: The decision to purchase any supplement should follow, not precede, decisions about dietary approach, lifestyle factors, and health goals. Supplements at best support well-designed protocols – they do not create results independently.

The New Year offers motivation, but motivation fades. Sustainable approaches that can be maintained through February, through summer, and through next December serve long-term interests better than products promising transformation.

The term “best” in this analysis reflects consumer search behavior and evaluation interest during peak seasonal demand and does not represent a product ranking, endorsement, or comparative performance assessment.

View the current Revra Keto offer (official Revra page) for ingredient disclosures, terms, and availability.

Disclaimers

FDA Health Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your physician before starting any new supplement.

Professional Medical Disclaimer: This article is educational and does not constitute medical advice. Revra Keto is a dietary supplement, not a medication. Consult your physician before starting any new supplement, particularly if you have existing health conditions or take medications.

Results May Vary: Individual results will vary based on factors including age, baseline health, dietary adherence, exercise habits, consistency of use, genetic factors, and metabolic rate. Weight management depends on multiple factors; no supplement alone determines outcomes.

FTC Affiliate Disclosure: This article contains affiliate links. If you purchase through these links, a commission may be earned at no additional cost to you. This compensation does not influence the accuracy or integrity of the information presented.

Pricing Disclaimer: Product pricing, availability, and terms are determined by the brand and subject to change without notice. Always verify current details on the official website before making any purchase decision.

Source Material Disclaimer: This analysis does not rely on or validate promotional claims made in brand marketing materials. Assessments are based on publicly available business information, general category characteristics, and published research on ingredients – not on specific product outcome claims.

Contact Information

Company Name: Revra Email: [email protected] Phone: +1 (855) 212-7106 Address: 5255 Office Park Blvd Suite 107, Bradenton, FL 34203 Returns: PO BOX 188, Garden Grove, CA 92842, USA

This market analysis was prepared for informational purposes as part of ongoing coverage of the ketogenic supplement category during the January 2026 New Year wellness season. 

Category: Health and Wellness / Consumer Products

CONTACT: Email: [email protected]

Phone: +1 (855) 212-7106

Best known for heart and brain health, omega-3s are a small, yet powerful, family of polyunsaturated fats. There are different types of omega-3s, including alpha-linolenic acid (ALA), which is found in plants—like walnuts, chia seeds, soybeans, flaxseed and soybean oil. Omega-3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are only found in fish, shellfish and marine algae.

On average, adults consume only 90 to 110 of the daily 250 milligrams of omega-3s that have been shown to protect against death from heart disease. And while this amount can be found in a couple of servings of fatty fish each week, many are still missing the mark.

“Most people avoid seafood because they don’t like the taste, texture or smell,” says Valerie Agyeman, RD. Others don’t know how to prepare it.

For this reason, people are turning to supplementing omega-3s. Omega-3 supplements typically supply EPA and DHA derived from:

• Fish oil from anchovies or sardines. But they may also be made from other fatty fish like salmon, tuna or pollock.
• Krill oil comes from tiny crustaceans called krill.
• Cod liver oil, as the name implies, is obtained from cod fish liver.
• Algae oil is derived from marine microalgae, making it the only vegan DHA and EPA source.

If you’re thinking of supplementing with omega-3s, here are a few things to know first.

Why We Love Omega-3s

They May Reduce Heart Attack Risk

In addition to lowering blood pressure and triglycerides, omega-3s may also prevent blood clots that can lead to heart attacks. They are so helpful that one meta-analysis of 40 clinical trials found that people who took DHA/EPA supplements were 13% less likely to have a heart attack, and those who did were 35% less likely to die.

They May Improve Brain Function

Your brain is roughly 60% fat, and 10% to 20% of that fat is DHA. There, it fortifies the delicate membranes that protect your brain cells, making it critical for short- and long-term cognitive health. “Observational studies suggest that people whose diets are higher in omega-3 fats have a lower risk of cognitive decline,” says Monica Reinagel, M.S., LDN, CNS. “And there’s limited data to suggest that omega-3 supplementation might also have some beneficial effects.”

They May Protect Against Depression

While studies have been mixed, there is mounting evidence in the direction of omega-3s and their anti-depressive effects. For example, one review found that studies show a connection between omega-3 intake and lower risk of depression. Researchers believe this is partly due to the gut-brain axis, which refers to the bidirectional communication network linking the intestinal microbial ecosystem with neural, endocrine, and immune pathways that regulate brain function. Essentially, omega-3s help your brain by helping create a healthier gut.

They Might Support Vision

Research reveals that DHA may tame the inflammation that causes dryness and boost tear production for better lubrication. There is also evidence that omega-3s play an important role in the development and protection of the retina, and in the prevention of macular degeneration. And supplementation with omega-3s, especially DHA, may improve visual development in infants and schoolchildren.

They May Promote a Healthy Pregnancy

One study comparing pregnant women who supplemented with omega-3s and those who didn’t suggests that omega-3s may have positive effects in many areas of women’s health, including cardiovascular function, fertility, fetal development and improved pregnancy outcomes.

“EPA and DHA from fish are critical for a mother’s brain and heart health,” says Agyeman. “They also support a baby’s normal brain development, which rapidly accelerates during the last trimester.”

Omega-3 Deficiency

If you’re severely lacking omega-3s in your diet, you may experience the following symptoms:

• rough, scaly skin
• red, swollen, itchy rash
• dry eyes

Changes in hair texture and volume may also occur.

How Much You Need

While the United States doesn’t have a specific total omega-3 recommendation, the European Food Safety Authority recommends consuming 250 mg of EPA plus DHA daily (350 to 450 mg if you are pregnant or nursing). The National Institutes of Health does have an average daily recommended amount for ALA, which is 1.6 grams and 1.1 grams for men and women, respectively.

Food Sources

You’ll find omega-3s in a variety of foods, including:

• Fatty fish: including salmon, tuna, mackerel and sardines
• Nuts and seeds: like walnuts, chia seeds, soybeans, flaxseeds and hemp hearts
• Marine plants: algae, including chlorella and spirulina, and seaweeds

Are Omega-3s Safe for Everyone?

“Omega-3 fatty acids reduce the tendency of blood to form clots, and in some cases, this is desirable,” says Reinagel. “But for someone at risk of excessive bleeding, it might be harmful.” Speak to a healthcare practitioner if you take blood thinners or plan to have surgery or a dental procedure.

There is also evidence linking omega-3 supplementation to a higher risk of atrial fibrillation, a type of irregular heartbeat. This is another reason to discuss supplementation first with a healthcare practitioner.

What to Look for in an Omega-3 Supplement

As of March 2023, the United States doesn’t have an official omega-3 recommendation. According to the Food and Drug Administration, taking up to 5,000 mg daily is safe.

Soft gels are the most popular form of omega-3 supplements. They come in different sizes, so if you aren’t a fan of large pills, you can take several small ones instead. To prevent “fish burps,” look for enteric-coated capsules. “If swallowing pills isn’t your thing, try fish oil liquids or emulsions,” says Elana Natker, RD, director of consumer and health practitioner communications at the Global Organization for EPA & DHA Omega-3s. “Many emulsions are flavored to mask the fish taste, and there are also gummies or soft chews that have a pleasant flavor.”

Since EPA and DHA have slightly different benefits, look for a supplement that contains both. The average omega-3 supplement contains roughly 120 mg of DHA and 180 mg of EPA, although this varies from brand to brand.

Fish oil supplements contain lower levels of mercury, PCBs, dioxins and other environmental contaminants than fresh fish, says Natker. “Plus, manufacturers purify the oil to reduce the level of environmental contaminants,” she says. If you want extra assurance, look for products that have been independently verified and tested for contaminants.

In addition to checking the “best by” date on the package, follow your nose. “Fish oil supplements will naturally smell a bit like fish,” says Natker. “But if it has a bad odor or smells rancid, you should probably toss it.”

Our Expert Take

An omega-3 supplement may make sense if you don’t eat a couple of servings of fish per week, but it won’t provide other nutrients in fish like lean protein, potassium, B vitamins and selenium. So think fish first, supplements second. And be sure to also include nuts and seeds in your diet to get plenty of ALA.

Marks & Spencer is launching a range of foods tailored to people taking weight-loss injections as use of the drugs accelerates in the UK.

The new range of 20 “nutrient-dense” products from the retailer is aimed at customers taking GLP-1 weight-loss medications, as supermarkets increasingly adapt to the impact the drugs are having on shopping baskets.

The range will go on sale in M&S foodhalls from January 5 and includes salads, meals and bread designed to deliver high levels of fibre, vitamins and minerals in smaller portions.

There has been a dramatic rise in the use of GLP-1 drugs in the UK. Online searches and private prescriptions have increased sharply, driven by their effectiveness for weight loss and widespread media attention. About 1.5 million people in the UK are now estimated to be accessing GLP-1 treatment privately, while NHS England prescriptions for the injections have risen by around 900 per cent since 2020.

GLP-1 medications — known formally as glucagon-like peptide-1 (GLP-1) receptor agonists — were originally developed to treat type 2 diabetes by helping to regulate blood sugar. In recent years, drugs such as semaglutide (sold as Ozempic for diabetes and Wegovy for weight loss) and tirzepatide (sold as Mounjaro) have surged in popularity for their weight-loss effects, as they suppress appetite, slow digestion and signal fullness to the brain.

• Our writers’ share tips for 2026, plus last year’s winners and losers

Nutrient-dense foods are those that provide a concentrated source of vitamins, minerals, fibre, healthy fats and protein relative to their calorie content. M&S said the range was developed by its nutritionists in consultation with the British Nutrition Foundation, using criteria that ensure each product delivers more nutrients per mouthful.

M&S said the new range had been developed to address the nutritional challenges that can arise when people eat less, whether due to medication, age or lifestyle. A reduced appetite can make it harder to consume enough fibre and essential nutrients, increasing the risk of deficiencies and digestive side effects such as constipation.

Grace Ricotti, M&S head of food nutrition, said: “Our nutrient-dense range is perfect for customers looking to support their health as each recipe is packed with the key nutrients we all need in our diets.

“With the increase in popularity of weight-loss injections, a reduced appetite can mean missing out on important nutrients and that’s why nutrient density is so important.

“These new meals, snacks and drinks can help everyone get more fibre, vitamins and minerals in their diet.”

Supermarkets and consumer goods companies are increasingly catering to households using the drugs. Morrisons was the first UK supermarket to announce a dedicated “GLP-1 friendly” range, developed with sports nutrition brand Applied Nutrition, under its “Small & Balanced” banner. Nestlé, the consumer goods giant, has launched a frozen food brand in the US aimed at GLP-1 users, while Haleon, the British multinational consumer healthcare company, has introduced a multivitamin designed to help replenish nutrients for people eating less.

The trend is expected to accelerate further as GLP-1 medications move beyond injections. Tablet versions are beginning to reach the market, with US regulators approving an oral version of Wegovy and rival pills expected to follow, potentially widening access to the drugs.

While the drugs are approved for diabetes and obesity treatment, clinicians have raised concerns about the number of people accessing them outside clinical pathways for cosmetic weight loss. The long-term consequences of widespread use are still being studied, particularly as lower calorie intake can increase the risk of nutrient deficiencies if diets are not carefully managed.

Marks & Spencer is launching a range of foods tailored to people taking weight-loss injections as use of the drugs accelerates in the UK.

The new range of 20 “nutrient-dense” products from the retailer is aimed at customers taking GLP-1 weight-loss medications, as supermarkets increasingly adapt to the impact the drugs are having on shopping baskets.

The range will go on sale in M&S foodhalls from January 5 and includes salads, meals and bread designed to deliver high levels of fibre, vitamins and minerals in smaller portions.

There has been a dramatic rise in the use of GLP-1 drugs in the UK. Online searches and private prescriptions have increased sharply, driven by their effectiveness for weight loss and widespread media attention. About 1.5 million people in the UK are now estimated to be accessing GLP-1 treatment privately, while NHS England prescriptions for the injections have risen by around 900 per cent since 2020.

GLP-1 medications — known formally as glucagon-like peptide-1 (GLP-1) receptor agonists — were originally developed to treat type 2 diabetes by helping to regulate blood sugar. In recent years, drugs such as semaglutide (sold as Ozempic for diabetes and Wegovy for weight loss) and tirzepatide (sold as Mounjaro) have surged in popularity for their weight-loss effects, as they suppress appetite, slow digestion and signal fullness to the brain.

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Nutrient-dense foods are those that provide a concentrated source of vitamins, minerals, fibre, healthy fats and protein relative to their calorie content. M&S said the range was developed by its nutritionists in consultation with the British Nutrition Foundation, using criteria that ensure each product delivers more nutrients per mouthful.

M&S said the new range had been developed to address the nutritional challenges that can arise when people eat less, whether due to medication, age or lifestyle. A reduced appetite can make it harder to consume enough fibre and essential nutrients, increasing the risk of deficiencies and digestive side effects such as constipation.

Grace Ricotti, M&S head of food nutrition, said: “Our nutrient-dense range is perfect for customers looking to support their health as each recipe is packed with the key nutrients we all need in our diets.

“With the increase in popularity of weight-loss injections, a reduced appetite can mean missing out on important nutrients and that’s why nutrient density is so important.

“These new meals, snacks and drinks can help everyone get more fibre, vitamins and minerals in their diet.”

Supermarkets and consumer goods companies are increasingly catering to households using the drugs. Morrisons was the first UK supermarket to announce a dedicated “GLP-1 friendly” range, developed with sports nutrition brand Applied Nutrition, under its “Small & Balanced” banner. Nestlé, the consumer goods giant, has launched a frozen food brand in the US aimed at GLP-1 users, while Haleon, the British multinational consumer healthcare company, has introduced a multivitamin designed to help replenish nutrients for people eating less.

The trend is expected to accelerate further as GLP-1 medications move beyond injections. Tablet versions are beginning to reach the market, with US regulators approving an oral version of Wegovy and rival pills expected to follow, potentially widening access to the drugs.

While the drugs are approved for diabetes and obesity treatment, clinicians have raised concerns about the number of people accessing them outside clinical pathways for cosmetic weight loss. The long-term consequences of widespread use are still being studied, particularly as lower calorie intake can increase the risk of nutrient deficiencies if diets are not carefully managed.