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The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

Science Meets Nature

Take control of your health with our targeted wellness products. For every order placed, we provide a school meal to a child in need.

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Science Meets Nature

Take control of your health with our targeted wellness products. For every order placed, we provide a school meal to a child in need.

SHOP NOWTAKE CONSULTATION
"Innermost protein is as smart as it is delicious."
"Known for their tailored nutrition for body and mind."
"Favoured by athletes across the globe."
"The best protein shakes for a post workout pick me up."
"Known for redefining performance supplements into cleverer supportive measures."
"You'll have to take our word that it's hands down delicious."
"Filled with all the good stuff... Oh, and it tastes great too."
"Innermost protein is as smart as it is delicious."
"Known for their tailored nutrition for body and mind."
"Favoured by athletes across the globe."
"The best protein shakes for a post workout pick me up."
"Known for redefining performance supplements into cleverer supportive measures."
"You'll have to take our word that it's hands down delicious."
"Filled with all the good stuff... Oh, and it tastes great too."

Our Products

Science-backed formulations containing natural ingredients and modern essentials to target specific health goals across body and mind.
The Lean Protein

The Lean Protein
With 31g of protein and only 148 calories per serving, The Lean Protein is crafted to encourage healthy fat-loss and maintain energy levels. Start your journey.
Best seller
The front of The Strong Protein packaging.

The Strong Protein
With 34g of protein and only 147 calories per serving, our Innermost The Strong Protein is developed to maximise muscle growth, strength and power output.
Muscle Building
The front of The Health Protein packaging.

The Health Protein
Innermost's The Health Protein offers 31g of protein and only 149 calories per serving. Created to support optimal function of your immune system and health.
Vegan Protein
The front of The Fit Protein packaging.

The Fit Protein
Our Innermost The Fit Protein is formulated to boost energy, and accelerate muscle repair and recovery. Containing 31g of protein and 144 calories per serving.
New Vegan Formula
The Glow Blend

The Glow Blend
The Glow Blend supplement contains collagen peptides, hyaluronic acid, vitamin C, biotin and folate for hair, skin and nails. Shop Innermost supplements today.
Collagen Skin Support
The Hydrate Blend

The Hydrate Blend
Our The Hydrate Blend provides a complete spectrum of electrolytes with added vitamins and minerals for optimal hydration, with zero-sugar and no silica.
100% Natural
The Greens Blend

The Greens Blend
Contains 25 Green and Fibre-Rich Foods, Probiotics, Digestive Enzymes, Essential Vitamins & Minerals to support overall wellness and elevate daily health.
100% Natural
The Rise Blend

The Rise Blend
Unique multi-mushroom coffee blend formulated to enhance and optimise your health across body and mind.
Perfect For Smoothies
The Energy Booster. Award winning pre-workout. Formulated to raise energy, improve stamina and to help push yourself further.

The Energy Booster
The Energy Booster is our award-winning pre-workout protein that boosts energy levels, increases endurance and helps you get the most out of your workout.
Award Winning
The Power Booster. Creatine monohydrate.

The Power Booster
Pure creatine monohydrate. Recognised as the world's most popular supplement to increase power, strength and speed.
Trainer Recommended
Flavoured acetyl l carnitine blend. The most popular non-stimulant fat-loss supplement in the world. It works by ensuring your body is metabolising fat efficiently.

The Define Booster
Acetyl-L-carnitine with vitamins B6 and B12. Scientifically proven to help metabolise fat and support energy levels.
Non Stimulant Fat-Loss
The Tone Capsules. These nootropic capsules contain research-backed ingredients that gently raise your metabolism, reduce cravings and promote sustainable fat-loss.

The Tone Capsules
Our daily Innermost The Tone Capsules gently raise metabolism, increase energy levels, reduce cravings and promote sustainable fat-loss. Start your journey.
Best seller
The Digest Capsules. These daily capsules contain probiotics and prebiotics to encourage the growth of good gut bacteria, with digestive enzymes and ginger to improve digestion and reduce bloating.

The Digest Capsules
Daily capsules to encourage better gut health through the growth of good gut bacteria, improved digestion and reduced bloating.
Gut Health Formula
The Recover Capsules. These nootropic capsules contain research-backed ingredients that support the recovery process, reduce inflammation, and regulate hormone activity.

The Recover Capsules
Our daily capsules to help speed up physical and mental recovery, reduce inflammation and regulate optimal hormone activity. Start your Innermost journey today.
Team Favourite
The Reset Capsules

The Reset Capsules
Daily capsules to reduce anxiety and support a better night’s sleep.
Customer Favourite
The Rise Capsules

The Rise Capsules
Daily capsules to optimise all-day mental and physical energy, enhancing cognitive function, focus, and stamina.
Nootropic Complex

SHOP BY CONCERN

Our products have been developed using science-backed research to address 6 core concerns that you told us were most important to you.

Weight-Loss

Support sustainable, healthy weight-loss with gentle but effective solutions that keep you feeling energised all day.

Energy

Start and finish each day feeling your best, with products that cater to your workout and everyday needs.

Brain Care

Improve sleep, feel less anxious, or think faster and more clearly even when under extreme pressure.

Skin & Hair

Healthier skin and hair starts from the inside out, so ensure your nutrition choices support that process.

Gut Health

Support your gut microbiome, improve digestion and reduce uncomfortable bloating for a healthier and happier you.

Immunity

The immune system protects your body and mind from harm or disease. Keep yours nurtured all year round.
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Get Your Plan

Need some help? Take our consultation and get product recommendations based on your individual needs.

Need some help? Take our consultation
and get product recommendations based
on your individual needs.

FREE CONSULTATION

OUR CUSTOMERS

With over 1,000 verified five star product reviews from our customers, you don't have to take our word for it.
H
The Rise Capsules
Holly
Keeping me on track!

Certainly making me feel more alert and active, ready for the day and getting more done than usual. Noticed an overall lifestyle change (positive)

H
The Power Booster
Holly
Changed my lifting game!

Feeling 100% more powerful, recovering quicker and therefore packing on that muscle! I’m looking a lot leaner since taking this daily!

E
The Fit Protein
EmmaG

I wanted to love this product after a colleague recommended but I cannot abide the sucralose sweetener. It leaves a horrible aftertaste that no added fruit or peanut butter could disguise.
Very sad.

Thanks for sharing your feedback, Emma. We’re really sorry to hear The Fit Protein wasn’t to your taste, especially after it came highly recommended. We use only a very small amount of sucralose in the blend, and it’s considered safe by major food safety authorities including the FDA and WHO when consumed within recommended limits, though we completely understand that taste preferences can vary from person to person.

Some customers also find the flavour changes depending on the amount of water or milk used, or prefer blending it into smoothies with fruits or nut butter. We still really appreciate you giving it a try and sharing your honest thoughts

H
The Health Protein
Hajja Aarifa
Great taste

Received the product very quickly and have used it twice. Great taste. Wasn't sure if i would be allergic to it. So far, so good.

Thanks so much for your review, Hajja! 😊 We’re really glad to hear you’re enjoying the taste of The Health Protein and that it arrived quickly too. Great to know it’s been sitting well with you so far — we hope it continues to be a great fit for your routine

M
The Health Protein
Missy B
tastes too vegetabley

I was keen to try this as I like the chocolate 'strong' powder so much and thought I would mix it up a bit. Unfortunately this has a very chalky, vegetable like flavour running through it, no doubt because of the veg protein, which some people might not mind, but I did not. I will be going back to the other version!

Thanks for giving The Health Protein a try, Missy, and for sharing your honest feedback. We completely understand that plant-based proteins can have a different taste and texture compared to other blends, and we’re sorry to hear this one wasn’t quite to your liking. We’re glad to hear you still enjoy The Strong Protein Chocolate though, and we really appreciate you giving another product a go

Some customers find they prefer mixing The Health Protein into smoothies or shakes with fruits, nut butter, or milk alternatives to help balance the flavour and texture — but we completely understand it may just not be the right fit for your taste preferences 😊

L
The Strong Protein
Lawrence
Well recommended

Great product. Tastes and mixes well. Slightly sweet but not over powering. Nice flavours - however would like some options to choose from. I have definitely noticed a development in my muscle mass.

Thanks Lawrence, love hearing this. Glad The Strong Protein is ticking the boxes for you — taste, mixability, and results. Noted on the flavour variety as well, we’ll definitely feed that back

J
The Lean Protein
Jilla
Tried this for the first time, in addition to my cardio.

I was exploring different brands on the market, but out of all, this brand kept emerging. As someone with no prior experience taking protein shakes, I came across this brand. At the time, there were sales on John Lewis, so I ordered a bag to try. What I’ve noticed is that, having sampled The Lean Protein Summer Strawberry flavour, I feel less craving throughout the day, which is a huge plus as I tend to snack a lot. The flavour is lovely and easy to drink. I observed that if I mixed it with water (250ml-300ml + ice), the sweetness was just right for me, but when I added some of my unsweetened almond milk, the sweetness increased, so I tend to have it with water and add ice (I prefer my drinks cold!). Even with just water, it's creamy and taste like a yummy strawberry milkshake, but with benefits!
I’d personally recommend trying their The Lean Protein; I haven’t tried the other two flavours but I plan to stick to the strawberry one I like. I’ve actually ordered the weight-loss bundle, so I’m eager to try the capsule and booster!

Thank you so much, Jilla! We love that the Strawberry is hitting the spot, and the tip about water + ice is a great one! So glad it's helping with cravings too. Can't wait for you to try the weight-loss bundle — exciting things ahead! 💪

D
The Greens Blend
Dalia
Fresh, Healthy, and Delicious

I recently tried The Greens Blend, and honestly, I was pleasantly surprised. From the first sip, it tasted fresh, light, and actually enjoyable which is rare for health supplements.

The peach flavor is really delicious, smooth, and refreshing. It gives you that clean, healthy feeling, like you’re doing something genuinely good for your body.

What I liked most is that it doesn’t feel heavy to drink like many other supplements. It’s easy to include in my daily routine, and it makes healthy habits feel much simpler and more enjoyable.

It truly feels like wellness in a glass. If you’re looking for something healthy that also tastes great, I would definitely recommend trying it.

Thank you so much for the lovely feedback. We’re so happy to hear you enjoyed the fresh peach flavour and found it easy to fit into your daily routine. “Wellness in a glass” truly made us smile — that’s exactly what we hoped for 😊

D
Shaker Bottle
Dalia
Fresh, Healthy, and Delicious

I recently tried The Greens Blend, and honestly, I was pleasantly surprised. From the first sip, it tasted fresh, light, and actually enjoyable, which is rare for health supplements.

The peach flavor is really delicious, smooth, and refreshing. It gives you that clean, healthy feeling, like you’re doing something genuinely good for your body.

What I liked most is that it doesn’t feel heavy like many other supplements. It’s easy to include in my daily routine, and it makes healthy habits feel much simpler and more enjoyable.

It truly feels like wellness in a glass. If you’re looking for something healthy that also tastes great, I would definitely recommend trying it.

Wow, thank you so much for this! We're thrilled the Greens Blend hit the mark. Making healthy habits feel easy and enjoyable is exactly what we're about. So glad it's found a place in your daily routine!

T
The Energy Booster
Tazza
Energy Booster

I have been using the energy booster for around a year now. I am totally addicted to it and feel a big difference when I don’t take it in the morning. Both flavours are lovely!

Thank you so much, Tazza! 🙌 A whole year with us — that means the world! So glad you're loving both flavours and feeling the difference every morning. Here's to many more! ☀️

B
The Strong Protein
Bryan Moir
The strong protein

Tastes good and easy to mix

Hi Bryan,

Thanks for your feedback, great to hear you’re enjoying The Strong Protein and finding it easy to mix. We really appreciate you taking the time to share this.

T
The Lean Protein
Tapan Piplani
Lean Protein is Awesome

Just the product I needed, build muscle, stay lean, avoid sugars and fats! Strongly recommended by my trainer as well!!

Hi Tapan, great to hear that really glad you’re enjoying The Lean Protein and it’s fitting well with your goals. Even better that it’s trainer-recommended and working for you.
If you want to build on that further, you might also like The Fit Protein — it’s another great option for supporting lean muscle while keeping things light and balanced in your nutrition.
Appreciate you taking the time to share this.

J
The Lean Protein
Jane Gregson-Walters

The Lean Protein

Hi Jane, thanks for the 5-star review — really appreciate it. Great to hear you’re enjoying The Lean Protein.

B
The Strong Protein Trial Pack
Bill
Fantastic product

This protein has really helped with my recovery and I’m seeing noticeable results, tastes great too!

Hi Bill, really glad to hear that — great to know the The Strong Protein Trial Pack is helping with recovery and delivering noticeable results for you, and even better that you’re enjoying the taste too.

If you’re looking to take things further, you might also like The Recover Capsules. They’re designed to support recovery alongside your protein, especially after intense training days.

Thanks again for sharing your experience.

L
The Fit Protein
Lee
Very Impressed.... but

Love the taste and the ingredients to support me while I train etc. However, the recommended serving of 4 scoops would mean I would be using two bags a month, and that becomes very expensive.

Hi Lee,

Thanks for the feedback — really glad you’re enjoying The Fit Protein and the taste/ingredients.

On the serving size, the 4 scoops is based on higher daily protein needs, but it’s not fixed. A lot of customers adjust it depending on their goals and budget. For example using 2–3 scoops daily or increasing on training days only.

Hope that helps, and thanks again for sharing your thoughts.

W
The Lean Protein
Wayne
The nicest protein powder to date.

I have been using IM's Lean protein powder for 2 months. I adore it! I have tried quite a few different brands in my time, I have to say this mixes really well with (Almond milk) and the taste is so good that I cannot wait to have my morning shake.

Hi Wayne,

Thanks for taking the time to share your feedback — we’re really glad to hear you’re enjoying The Lean Protein.

Great to know it mixes well with almond milk and has become part of your morning routine. That “can’t wait for my shake” feeling is exactly what we aim for.

If you ever want tips on recipes or other ways to use it, just let us know — we’re happy to help.

K
The Lean Protein
K
Great protein but could blend slightly better

Innermost is the best protein I've tried. The LEan protein could blend slightly better however (it doesn't blend as well as the Wellness blend) and perhaps less sweet?

Thanks for the feedback, K! Glad you’re enjoying The Lean Protein overall. To get it to blend better and tone down the sweetness, it works really well mixed into a smoothie or with other ingredients — you can adjust the liquid up to 350ml for a smoother, balanced taste.

C
The Lean Protein
Cg
Fantastic!

My other half loves this stuff!
It smells AMAZING! We have the strawberry one! Super quick delivery too!!!

So glad to hear you’re both loving it, CG! Strawberry’s a classic for a reason 😄 — and happy the delivery was speedy too!

A
The Health Protein
Amjad

Good product but stock management is poor

B
The Lean Protein
Bex
love this protein

easy to digest and tastes great. In winter I mix it with my porridge and summer I mix it with yoghurt. Tastes fab as an iced vanilla latte if you add a shot of espresso too!

Thanks, Bex! Love how you’re using it year-round, from porridge to yoghurt to an iced vanilla latte. So good to hear it’s easy to digest and tastes great too!

J
The Lean Protein
Jessica
Clean And creamy

This is my father the best tasting vanilla protein I have tried. It’s nice and creamy. It’s a fabulous vanilla latte and it’s easily drinkable.

Thanks, Jessica! 😄 Love that you’re enjoying how clean and creamy the vanilla is. A vanilla latte vibe is exactly what we love to hear!

c
The Strong Protein
c.w.

Nice taste

B
The Glow Blend
Bex
Amazing but always stock issues!

I love this product and used it for over a year but then it was constantly out of stock. I switched to willpowders due to this but recently switched back as I do think its better but once again it's out of stock, so my orders will just get cancelled. It's really frustrating as the product is great, especially for my nails that are suffering in peri-menopause

Thanks so much for coming back, Becci and for taking the time to leave this!
The Glow Blend has genuinely been one of our most in-demand products, and we know how frustrating it is when stock doesn't keep up. We're working hard behind the scenes to make sure that changes, especially for customers who've been with us as long as you have.
Really glad it's making a difference for your nails during peri-menopause — that's exactly what it's there for. 🙏

L
The Health Protein
Léa
Finally a great protein powder!

I am so delighted to have discovered the Innermost brand two years ago now. I have been ordering their Health vanilla protein ever since and am really satisfied: it tastes good, has a good texture, and I no longer have stomach pains after taking it. In short, they are perfect, and I recommend them 100%!

Thanks, Léa! So great to hear you’ve been enjoying The Health Protein for the past two years. Really appreciate the kind words and the recommendation! 😊

D
The Strong Protein
Dee
Item not arrived - scam

Ill be going down the route to claim my money back. 2-3 days delivery apparently . Over a week later and it was out for delivery 4 days ago and its just stuck like that. God knows where it is

Hi Dion, we're really sorry for the frustration with your first order. This is not the experience we want for our customers. We're investigating the delivery with the courier to understand what happened.

We've sent you a direct message with a resolution, so please check your inbox and we'll get this sorted for you straight away.

Thank you for your patience.

Insight

Get to know what’s real and what’s a gimmick with articles written by experts, and start bossing your health and fitness today.
Fibre

The Benefits of a High Fibre Diet for Energy, Gut Health & Balance

Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. Why intake is often lower than expected You might read this and think you’re easily hitting your daily fibre requirements. Yet, even among people who eat relatively well, fibre intake tends to fall short. In the UK, the recommendation sits at around 30g per day, yet average intake is closer to 18–20g. This isn’t usually down to poor habits. More often, it reflects modern eating patterns: A strong focus on high-protein meals can reduce the variety of plant foods in a diet, lowering fibre intake over time. A reliance on staples like white bread and pasta contain less fibre than wholegrain alternatives, making fibre intake harder to reach. Quick, convenient meals often lack the whole ingredients needed to support adequate fibre intake. The result isn’t a complete absence of fibre, but it does lead to a gradual shortfall below the 30g recommendations. Each meal might seem balanced in isolation, but across a full day or week, intake consistently sits below where it needs to be. The Key Benefits of a High Fibre Diet  A high fibre diet supports several key areas of health at the same time: Gut health and microbiome support As previously mentioned, fibre’s most recognised role is in digestion, but its impact actually goes deeper than that. Certain fibres act as prebiotics, feeding beneficial gut bacteria. These bacteria produce compounds known as short-chain fatty acids (SCFAs), including butyrate, which plays a role in maintaining the integrity of the gut lining and regulating inflammation. A 2019 review published in The Lancet found that higher dietary fibre intake was consistently associated with improved gut health markers and reduced risk of several chronic conditions. The key takeaway wasn’t a single “superfood”, but the cumulative effect of consistent fibre intake over time. There’s also increasing interest in how microbiome diversity influences overall health. A more varied intake of fibre tends to support a more diverse gut environment, which is linked to better resilience and function. For those looking to improve their training routines and hit new PBs, a well-functioning gut is central to recovery. This is because fibre supports the gut environment, which in turn affects how efficiently nutrients are absorbed. More stable energy levels When it comes to your energy, it isn’t just about calorie intake. It’s also key to ensure your body can effectively process these calories. This is where fibre can be highly beneficial. This is because fibre slows the digestion of other carbohydrates, leading to a more gradual release of glucose into the bloodstream. This helps avoid the sharp spikes and dips that can come from highly refined meals. Studies also show that diets higher in fibre are associated with improved glycaemic control, even in otherwise healthy individuals. In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. Heart Health and Long-Term Outcomes In addition to the shorter-term health and wellness benefits, fibre intake also has a beneficial impact on long-term health. Soluble fibre, in particular, has been shown to help reduce LDL cholesterol by binding to cholesterol in the digestive system and aiding its removal. Large cohort studies have consistently linked higher fibre intake with a reduced risk of cardiovascular disease and type 2 diabetes. This is partly due to improved blood sugar regulation and partly due to the broader metabolic benefits of a fibre-rich diet. One study in particular by the BMJ found that each additional 7g of fibre per day was associated with a 9% reduction in cardiovascular disease risk. These outcomes aren’t immediate, but they reinforce the role of fibre as a long-term investment in health. High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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Creatine for women

Creatine For Women: What Is It And Proven Benefits

The word ‘creatine’ might conjure up images of gym bros, but don’t fall into the trap of thinking it’s just for men. Creatine is one of the most widely researched supplements in the nutrition game, and one which can offer a host of benefits to many people.  Let’s dig into the topic of creatine for women – how it works, proven benefits, how it differs for women vs men, and how to start working it into your routine. What is creatine? To put it simply, creatine is a mineral our bodies naturally produce which helps to create Adenosine Triphosphate (ATP) – a very important energy-carrying molecule.  It has been extensively researched for its ability to help increase performance in high intensity exercise1, potentially leading to greater training results.  You can find out more in our complete guide to creatine.  Creatine for women: why interest is growing There are a lot of misconceptions around creatine – maybe you’ve heard it’s for ‘bulking’ or that it causes undesirable water retention. Either way, there have definitely been some ideas floating around which could understandably have put people off working it into their nutrition regime.  In reality, creatine can support performance, strength and recovery without changing your body composition in the way some might assume. It can be a great tool for not only strength training but also HIIT and functional fitness, as well as overall health and even ageing!1  With all this in mind and more research coming out all the time, it’s no surprise that interest is growing amongst women when it comes to making use of creatine.  Creatine for women vs men: is there a difference? Creatine works in the same biological way for both men and women, but there are some differences in terms of the results or impacts you may see.  In general, women tend to have significantly lower baseline creatine stores than men2, meaning creatine supplementation can be potentially even more beneficial for them. That being said, nutritional requirements and impacts can vary hugely based on each person’s individual hormone concentration, especially during different phases of the menstrual cycle3 – so results can differ. The benefits of creatine for women  Improved strength and performance Creatine helps regenerate and produce ATP4, which allows for better performance in short bursts of intense activity. As such, it can be a very valuable tool for supporting progressive overload in strength training, allowing you to lift heavier and see greater results from your workouts. Support for lean muscle and body composition Combing creatine supplementation with resistance training is a widely recognised method for increasing lean muscle mass5, which can make a significant difference to your overall body composition. One of the common misconceptions of creatine we spoke about earlier is water retention and subsequent weight gain. Whilst the water retention point isn’t untrue, the water is stored inside the muscle cells rather than under the skin6, which actually makes your muscles appear larger and more defined.  You could typically see an initial weight ‘gain’ when starting with creatine due to this, but this usually stabilises after a few weeks.  Cognitive and mental benefits Aside from the huge physical benefits, creatine can actually offer a helping hand when it comes to cognition and mood, too.  Some research has shown creatine has indicated positive effects by restoring brain energy levels, and it may even be more effective for females2. Other studies have even found evidence that creatine use can improve short term memory, reasoning and intelligence7.  Hormonal and life stage support The evidence is still emerging on this topic, but there are a host of potential creatine benefits for women when it comes to hormonal and life stage support. For example, it is suggested that post-menopausal females can see benefits in terms of skeletal muscle size and function when supplementing creatine, as well as favourable effects on bones themselves.  With hormone-related changes influencing the way creatine is produced in the body, supplementation can be particularly important during your period, as well as during and after pregnancy or menopause2.  Side effects of creatine for women When adding any new supplement into your regime, considering any possible side effects is a common part of the process. Thankfully, creatine side effects for women are very minimal!  We’ve discussed water retention already, but this can sometimes lead to a 1-2kg initial weight gain which will usually stabilise in a few weeks – and your extra-hydrated muscles can actually perform even better as a result.  The other commonly discussed side effect is gastrointestinal distress (stomach cramps, nausea etc). This is typically only an issue if you’re taking very high doses of more than 10g at any one time, so stick to the product’s recommended servings and you should be in the clear.  Overall, creatine is a safe supplement to take when used within regular dosing guidelines1.  How to start using creatine As with any new supplement you’re interested in taking advantage of, the best way to start is by making it as simple as possible to fit into your regular routine.  A typical daily dose of creatine sits between 3-5g, so look for a product which can give you that in an easy-to-use form. For example, Innermost’s The Power Booster contains 60x 5g servings – the perfect amount for a full eight week cycle if consuming daily. Just mix a serving with water or juice, or even throw it into a protein shake and you’re all set for the day. That’s not the only way to have creatine, though. Innermost’s The Strong Protein is a super powerful protein blend with 34g protein and 3g of creatine in every serving – giving you everything you need for a properly fuelled, powerful workout.   So, it’s a very effective supplement and it’s very easy to take. What’s not to love? Creatine for women – easy and effective Creatine is well-researched, easy to use and it can be super effective. If you’re interested in improving your performance, recovery and strength, it’s almost a no-brainer. Make it a part of your daily wellness routine, stay consistent with it and see the results - we think you’ll like them.  References Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049. Click here.   Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865. Click here.  Wohlgemuth KJ, Arieta LR, Brewer GJ, Hoselton AL, Gould LM, Smith-Ryan AE. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr. 2021 Apr 1;18(1):27. doi: 10.1186/s12970-021-00422-8. PMID: 33794937; PMCID: PMC8015182. Click here.  Saito S, Cao DY, Okuno A, Li X, Peng Z, Kelel M, Tsuji NM. Creatine supplementation enhances immunological function of neutrophils by increasing cellular adenosine triphosphate. Biosci Microbiota Food Health. 2022;41(4):185-194. doi: 10.12938/bmfh.2022-018. Epub 2022 Jun 17. PMID: 36258765; PMCID: PMC9533032. Click here.  Mohammad Ali Izadi, Farhad Daryanoosh, The effect of creatine supplementation on muscle protein synthesis in athletes: A review. Nutrition Clinique et Métabolisme,Volume 39, Issue 4, 2025, Pages 273-281, ISSN 0985-0562. Click here.  Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. 2003 Mar;38(1):44-50. PMID: 12937471; PMCID: PMC155510. Click here.  Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191. Click here.
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Halal Collagen Cover Image

Understanding Halal Collagen: A Guide to Quality, Sourcing & Supplements

Collagen has become a staple in many modern wellness routines, used to support everything from skin health to recovery and joint function. But as its popularity has grown, so too has the need for greater clarity around what’s in these products - and how they’re made. Case in point - halal collagen. Unlike other supplement ingredients, collagen is typically derived from animal sources. This makes its suitability under halal dietary guidelines less straightforward. Two collagen powders may look almost identical on the surface, yet differ significantly in how they are sourced, processed, and certified, meaning that one might be halal compliant and the other not so much. For anyone looking to incorporate collagen supplements into their routine, understanding these differences matters. This guide breaks down what exactly makes collagen halal and non halal, where confusion often comes in, and how to choose a supplement that aligns with both your values and your expectations for quality. What is halal collagen? Halal collagen refers to collagen that has been produced in accordance with Islamic dietary laws. While the term “halal” is often associated with food, the same principles apply to supplements, including collagen powders and capsules. In practice, this means that halal collagen must meet specific criteria across its entire lifecycle - not just in its final ingredient form. What makes collagen halal certified? Determining whether collagen is halal goes far beyond scanning an ingredient label. Collagen itself is most sourced from bovine (cow) or marine (fish) origins. Whether either is considered halal depends not only on the source, but on how it has been handled from extraction through to final production. Halal sourcing The sourcing of collagen is the first step to halal certification. Firstly, for a collagen product to be halal it must be sourced from a halal permissible animal such as cattle (bovine collagen) or fish (marine collagen). For bovine collagen, animals must be raised and slaughtered according to halal principles and Islamic rites collectively known as Zabiha. This includes: Invocation of Allah's name (Tasmiyyah) at the moment of slaughter. A swift cut to the throat to ensure humane treatment. Slaughtering conducted by a sane adult Muslim. The animal must also be healthy at the time of slaughter. Without the above considerations, collagen supplements cannot be considered permissible, regardless of quality. Halal processing Processing is the next critical factor in halal collagen certification. Collagen extraction often involves enzymes or chemical treatments to isolate and refine the protein. This hydrolysis process often uses enzymes to break down collagen into peptides. These enzymes must be plant-based (e.g., papain) or sourced from halal-certified animals; porcine-derived enzymes (like porcine trypsin) are forbidden. If any of these substances are derived from non-halal sources, the integrity of the product is compromised. Any solvents or processing aids used during extraction must also be free from ethanol or other non-halal alcohols. Halal collagen certification also ensures that no prohibited additives, such as non-halal gelatine carriers or animal-based anti-caking agents, were introduced during the manufacturing process. Halal Manufacturing Manufacturing standards are also highly important in making collagen supplements halal certified. Even when ingredients are halal, shared facilities or inadequate controls can introduce cross-contamination. As such, the manufacturing of halal collagen must follow the below guidelines: Non cross contamination: certified products are produced under strict conditions that ensure separation from non-halal substances throughout production, storage, and packaging. Complete surface cleaning: If a facility handles both Halal and non-Halal products, a rigorous, religiously supervised deep cleaning (often called Samak or Taharah) must occur between runs. Auditors must verify that no "Najis" (unclean/prohibited) residues remain. Common Misconceptions About Halal Collagen As collagen has become more widely used, a number of assumptions have emerged around its suitability within a halal diet. These are some of the most common. Collagen is Halal be default: because collagen is a natural protein, it’s easy to assume it meets dietary requirements. In reality, its origin and processing determine whether it is permissible. Marine collagen is always halal: While often suitable, this still depends on how the collagen is produced and whether non-halal substances are introduced during processing. Hydrolysed collagen is always halal: As with other forms of collagen, halal permissibility depends entirely on its source and production. There is also a tendency to equate “clean” or “natural” products with halal compliance. While these qualities can overlap, they are not the same. A supplement may be free from additives and still not meet halal standards. Benefits of halal collagen When halal collagen is produced with quality and integrity in mind, it can support a range of wellness goals. While we’ve spoken about these before, however below are some of the key benefits of halal collagen: It plays a role in maintaining skin structure and elasticity. Supports joint function and contributes to recovery following physical activity. They form part of a broader approach to looking, feeling, and performing at their best. These benefits are closely linked to how the collagen is sourced and formulated. Products that prioritise transparency, clean processing, and effective formats - such as hydrolysed collagen peptides - are more likely to deliver consistent results. For those seeking halal collagen supplements, this alignment between quality and compliance becomes key. How to choose a halal collagen supplement? Choosing a halal collagen powder or supplement should feel straightforward, but in practice it often requires a closer look. Below are some of the key things you should look for when purchasing halal collagen supplements: Certification is the most reliable starting point. A recognised halal certification confirms that the product has been assessed across sourcing, processing, and manufacturing. Clear information about where the collagen is sourced and how it is produced can indicate a more considered approach to formulation. The type of collagen also matters. Hydrolysed collagen peptides are widely used because they integrate easily into daily routines and are readily utilised by the body. The overall experience of the product. Taste, mixability, and ease of use all contribute to whether a supplement becomes part of a consistent routine - which is ultimately where results are seen. Is Innermost halal? In short, yes. Innermost products are halal certified, meaning they meet strict standards across sourcing, processing, and production. This ensures that every stage of development aligns with halal requirements. Innermost’s The Glow Blend contains high quality halal certified hydrolysed bovine collagen peptides and is formulated to support your skin and overall wellbeing, with extra nutrients like hyaluronic acid, vitamin C, biotin and folate. Alongside certification, our Innermost proteins and supplements focuses on clean, effective formulations designed to support real results. We prioritise ingredient quality, avoid unnecessary additives, and create products that fit seamlessly into everyday routines. If you’re looking for a collagen supplement that aligns with both your nutritional goals and your values, explore the Innermost range to find a halal-certified option that fits seamlessly into your routine. References Permadi, S., Ujilestari, T., Hakim, L et al. Characteristics and Applications of Collagen from the Animal By-Product as a Potential Source for Food Ingredients. Permadi et al. Reviews in Agricultural Science. 2024, 327-346. Click here. Aslan., H. The influence of halal awareness, halal certificate, subjective norms, perceived behavioral control, attitude and trust on purchase intention of culinary products among Muslim costumers in Turkey. International Journal of Gastronomy and Food Science. 2023. Click here. Schmidt, M. M. et al. Collagen extraction process. International Food Research Journal. 2016. Click here.
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