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Whey protein powder for weight-loss.

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Josh Makin

As a graduate of journalism and a seasoned runner, Josh knows exactly what it takes to write a cracking piece of content in the week and run a half marathon on the weekend. Where some might sigh at the idea of running consecutive 5k’s and jumping on the laptop to write about it straight after, Josh relishes such an experience. This makes him a go to source for advice on cardio fitness and nutrition – as well as how to smash a PB or 2.

Acai Berries: Health Benefits, Nutrition and How to Use Them

Acai Berries: Health Benefits, Nutrition and How to Use Them

Few foods have been sold to us harder than the acai berry. In the space of about a decade, it went from an Amazonian staple almost nobody outside Brazil had heard of, to a miracle cure plastered across the internet.  Somewhere in all that noise, the actual facts and benefits around the fruit got lost. There are some good reasons to be interested in acai. The fruit contains fibre, naturally occurring fats and a range of polyphenols, including anthocyanins. Researchers have also started exploring how consuming acai could influence cholesterol, blood sugar, oxidative stress and inflammation in humans. With this in mind, our blog will provide research-backed answers on what acai berries actually are, their potential health benefits and how can you realistically include them in your diet? Let’s get into it. What are acai berries? Acai berries are the fruit of the acai palm, Euterpe oleracea, which grows in the floodplains of the Amazon basin. The fruit is small, round and deep purple, roughly 1 to 2cm across, and it grows in heavy drooping clusters that can hold hundreds of individual fruits. Traditionally it is eaten unsweetened and often savoury, served alongside fish or cassava. The name itself is a bit of a misnomer as acai it is not really a berry at all. It is a drupe, the same type of fruit as an olive or a cherry, with a fleshy outer layer surrounding a hard stone. The edible part is a thin layer of pulp around the seed, often no more than a millimetre or two thick. Get through a kilo of acai fruit and you are left with a fairly modest amount of anything you can actually eat. How we consume acai outside the Amazon is largely dictated by its short shelf life.  Acai spoils within about a day of harvest, so it essentially never travels fresh. Everything sold outside the Amazon has been either:  Pulped and frozen Freeze-dried into powder Pressed into juice Or turned into the sweetened sorbet that forms the base of most acai bowls.  Which form you buy makes an enormous difference to the nutritional value you get from the fruit Acai berry nutrition Acai has a genuinely unusual nutritional profile compared to other berries and fruits. While most fruit is mainly water and sugar acai is the opposite.  It contains very little sugar, a notable amount of fat and a decent quantity of fibre. The fibre contributes to healthy digestion, while much of the fat is unsaturated, with oleic acid making up a particularly large proportion. Oleic acid is the same monounsaturated fat that dominates olive oil and can form part of a heart-healthy dietary pattern. The purple colour comes from anthocyanins, a group of plant pigments found across dark fruits, with cyanidin-3-glucoside and cyanidin-3-rutinoside making up much of the acai profile. Acai also supplies smaller amounts of calcium, potassium and vitamin A, nutrients involved in areas including normal muscle function, bone health and vision.  Below is a table comparing the nutritional characteristics of acai with other berries:   Acai Blueberry Bilberry Blackcurrant Sugar content Very low Moderate Moderate Moderate Fat content Relatively high Negligible Negligible Negligible Anthocyanins High Moderate Very high Very high Usual form sold Frozen pulp, powder, sorbet Fresh, frozen Extract, supplement Fresh, juice, extract Taste Earthy, low sweetness, faint cocoa Sweet Tart Sharp, tart *Anthocyanin concentrations vary by variety, growing conditions and processing method, so these comparisons are indicative rather than like-for-like measurements. The superfood label and where it came from Few foods are as closely associated with the word “superfood” as acai. Its Amazonian origins, deep purple appearance and high polyphenol content made it particularly attractive to the wellness industry. The acai boom was built on ORAC scores. ORAC, or Oxygen Radical Absorbance Capacity, was a laboratory measure of how well a substance mopped up free radicals in a test tube. Acai scored well, and marketers ran with it. The trouble is that a test tube is not a person. The USDA withdrew its ORAC database in 2012, explicitly because the values had been misused in marketing and did not translate into anything meaningful about health once a food was eaten and digested. That doesn't mean there is nothing interesting behind the label. Acai contains a collection of bioactive compounds that have attracted genuine scientific attention, particularly in relation to antioxidant defence and metabolic health. The important part is separating that research from some of the much broader claims made around the fruit. Frozen acai pulp: useful for smoothies and acai bowls and one of the closest formats to the traditionally processed fruit. Look for unsweetened versions if you want more control over the final recipe. Acai powder: a convenient, shelf-stable option that can be added to smoothies, porridge or yoghurt. Check the serving size rather than assuming every powder contains the same amount. Acai juice: easy to consume, but worth checking whether acai is the main ingredient or one part of a wider fruit juice blend. Added sugars can also vary considerably. Acai berry supplements: available as powders, capsules or as one ingredient within a wider formulation. Look beyond the front of the pack at the actual quantity provided and the other ingredients included. Are acai berries worth adding to your routine?  Acai has probably been both overhyped and underestimated as a nutritional fruit. It isn't the miracle food its superfood reputation sometimes suggests, but that doesn't make it nutritionally uninteresting. Acai contains anthocyanins and other polyphenols alongside fibre and naturally occurring fats, while human studies provide some encouraging evidence around antioxidant defence and oxidative stress. It's better to think of acai as one useful ingredient within a varied diet rather than expecting one berry to transform your health. We take a similar approach with The Health Protein. Each serving contains 250mg of acai berries alongside 250mg of bilberries, 250mg of camu camu and a blend of shiitake, maitake, reishi and cordyceps mushrooms. The formula also provides 31g of pea and brown rice protein per serving. Acai isn't there to carry the entire formulation. It forms one part of a wider blend designed to support everyday nutrition alongside repair and recovery — the same reason it's worth looking at acai within the context of your diet as a whole. So, are acai berries worth eating?  If you enjoy them, absolutely. Add them to a smoothie, rotate them alongside other berries or choose a formulation that includes them. References Laurindo, L.F., Barbalho, S.M., Araújo, A.C., Guiguer, E.L., Mondal, A., Bachtel, G., Bishayee, A. (2023). Açaí (Euterpe oleracea Mart.) in health and disease: A critical review. Nutrients. 15(4). Click here. Matta, F.V., Xiong, J., Lila, M.A., Ward, N.I., Felipe-Sotelo, M., Esposito, D. (2020). Chemical composition and bioactive properties of commercial and non-commercial purple and white açaí berries. Foods. 9(10). Click here. Harnly, J. (2016). Importance of accurate measurements in nutrition research: Dietary flavonoids as a case study. Adv Nutr. 7(2). Click here. Pala, D., Barbosa, P.O., Silva, C.T., de Souza, M.O., Freitas, F.R., Volp, A.C.P., Maranhão, R.C., de Freitas, R.N. (2018). Açaí (Euterpe oleracea Mart.) dietary intake affects plasma lipids, apolipoproteins, cholesteryl ester transfer to high-density lipoprotein and redox metabolism: A prospective study in women. Clin Nutr. 37(2). Click here. Kim, H., Simbo, S.Y., Fang, C., McAlister, L., Roque, A., Banerjee, N., Talcott, S.T., Zhao, H., Kreider, R.B., Mertens-Talcott, S.U. (2018). Açaí (Euterpe oleracea Mart.) beverage consumption improves biomarkers for inflammation but not glucose- or lipid-metabolism in individuals with metabolic syndrome in a randomized, double-blinded, placebo-controlled clinical trial. Food Funct. 9. Click here.
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Is Creatine Halal? What to Know About Creatine Monohydrate

Is Creatine Halal? What to Know About Creatine Monohydrate

Creatine has become a staple in many strength and fitness routines. It is one of the most extensively researched ingredients in sports nutrition and is widely used by people looking to support their performance in the gym. Creatine is a compound your body produces naturally and stores mostly in your muscles. It is also found in food, with red meat and fish being the richest dietary sources. This association with meat is exactly why so many people take a second to pause; asking, is creatine halal? Below, we take a closer look at what creatine is, whether creatine monohydrate is halal and what to check before choosing a supplement. Is creatine halal? Yes, creatine can be halal. But as always, no supplement should be assumed halal simply because supplemental creatine is usually manufactured synthetically. While your body produces creatine naturally - with smaller amounts obtained through foods - commercial creatine supplements are produced differently. Creatine monohydrate for instance is typically manufactured through a controlled synthesis process before being purified and crystallised into the familiar white powder used in supplements. One misconception you will commonly find online is that creatine supplements are made by extracting the compound from meat. Creatine was first identified in meat in 1832, but scientists later developed methods of synthesising the compound chemically. Long before creatine became a mainstream sports supplement in the early 1990s, chemical synthesis offered a way of producing creatine without extracting it from animal tissue. However, the source of the creatine ingredient is only part of the picture. A finished supplement may contain additional ingredients or be produced using processes that also need to meet halal requirements. What is creatine and what does it do? Creatine is a compound produced naturally in the body from the amino acids arginine, glycine and methionine. This internal production is thought to provide around half of the body's daily creatine needs, with the remainder typically obtained through dietary sources such as red meat and fish. During short, intense efforts, muscle cells use adenosine triphosphate, or ATP, faster than they can replace it. Phosphocreatine helps rapidly regenerate ATP, providing an immediate source of energy when demand suddenly increases. This is why creatine is most closely associated with brief, repeated bouts of high-intensity exercise such as lifting, sprinting and explosive movements. Creatine supplementation can increase the amount of creatine and phosphocreatine stored within muscle, giving the body greater capacity to rapidly regenerate ATP during these efforts. Of the different forms available, creatine monohydrate is by far the most extensively researched, with more than three decades of studies examining its effects on exercise performance, strength and supplementation. Is creatine monohydrate halal?  Creatine monohydrate can be halal when its ingredients and manufacturing process meet the appropriate requirements. Monohydrate simply means creatine bound to a single molecule of water, which works out at roughly 88 per cent creatine by weight. It is not a proprietary formulation or a processing method. It is the base form of the ingredient, and it is what the overwhelming majority of published creatine research has used.  Commercial creatine monohydrate is commonly produced through chemical synthesis rather than being extracted from animal tissue. One established manufacturing route uses sodium sarcosinate and cyanamide before the resulting creatine monohydrate is purified and crystallised. This makes its sourcing relatively straightforward compared with ingredients such as whey, where animal-derived processing aids can directly influence halal status. That does not mean every creatine monohydrate supplement should automatically be assumed halal. The source of the raw materials, manufacturing controls and the complete finished formulation still need to be considered. Are other types of creatine halal While it is the most commonly used, monohydrate is one of several creatine types found in supplementation. The others are worth understanding, both for halal purposes and because the marketing around them can be misleading: Micronised creatine monohydrate: this is still creatine monohydrate but milled to a smaller particle size so it disperses more readily in liquid. Creatine HCl: is creatine bound to hydrochloric acid. It dissolves more readily, which is often marketed as allowing a smaller dose, though the evidence for that is considerably thinner than the evidence behind monohydrate. Buffered creatine: is monohydrate combined with an alkaline powder that is sold under names such as Kre-Alkalyn. The premise is that it resists conversion to creatinine in the stomach. Head-to-head trials have not shown it to outperform standard monohydrate. Creatine ethyl ester: is creatine that has been reacted with ethanol to form an ester. All of these are produced synthetically, so as a general rule the form does not determine whether a product is halal or not.  What makes creatine halal? To assess whether a creatine supplement meets your halal requirements, there are several areas worth checking: The source and manufacturing Even where creatine itself is produced through a well-established manufacturing process, a supplement brand should still understand where its raw material comes from and how it has been handled before reaching the finished product. These sourcing factors can all help establish whether a creatine product meets halal requirements.  When assessing a creatine supplement, we would recommend checking: Where do the raw materials come from? What manufacturing process is used? Are any processing aids involved in production? What quality and purity specifications does the ingredient meet? Is the finished supplement halal-certified? Halal-compliant added ingredients Halal status applies to the finished formula rather than to any single ingredient within it. A compliant creatine ingredient sitting inside a formula with a non-compliant flavour carrier does not produce a halal product. Anything added during formulation needs assessing, including: Flavourings Sweeteners Colours Gelling agents Anti-caking agents Any additional active ingredients blended alongside the creatine.   It is a longer list than most people expect, and it is why a plain single-ingredient powder is so much simpler to evaluate than a flavoured blend. Prevention of cross-contamination Much like with whey halal compliance, certification also extends to the prevention of cross-contamination between halal and non-halal sources.  Depending on the facility and certification requirements, this can include: Cleaning and validation between production runs Production controls and scheduling designed to prevent cross-contact with non-halal materials. Segregated storage for raw materials. Sufficient handling procedures before ingredients reach the blender. How to check whether creatine is halal At this point, the obvious question is: how do you know if a creatine supplement is halal? Most consumers won’t have access to the full manufacturing process, but there are still several practical checks you can make before buying. Look for recognised halal-certification It may seem obvious, but certification is probably the best way to determine whether your creatine powder is halal. The wording around this that brands use can be deceptive however so it’s important to know the language distinctions: "Halal-certified" generally means an independent body has assessed the finished product across sourcing, formulation and manufacturing. "Made with halal ingredients" refers to the inputs only, and says nothing about the production environment. "Suitable for halal diets" is a manufacturer's own assessment rather than an external one. Use official brand sources When checking whether a creatine supplement is halal, start with the product packaging, the manufacturer’s current website and any certification information provided by a recognised halal body. Third-party marketplaces, comparison sites and older product listings can quickly become outdated as ingredients, suppliers and manufacturing processes change. Review the format Format is an important element to review because it tells you how many additional ingredients may need checking beyond the creatine itself. Unflavoured powders are the simplest case. A single-ingredient monohydrate powder leaves you with the creatine itself and the manufacturing facility to consider. Flavoured powders add an additional consideration. Flavour systems can use carriers that are not obvious from the label, alongside sweeteners, colours and acidity regulators. Certification is sometimes granted flavour by flavour rather than across a whole range, so confirm that the variant you are buying is covered.  Capsules introduce the shell. Gelatine capsules are common, and that gelatine is usually bovine, occasionally porcine, and frequently listed only as "capsule shell" with no source given. Plant-derived alternatives such as HPMC or pullulan are normally stated explicitly, because manufacturers know consumers look for them. Gummies are the format that catches people out most often, and they have grown quickly in the creatine category. Unless a gummy is specifically pectin or starch based, gelatine is the default gelling agent. Finding halal creatine you can trust  Creatine is one of the more straightforward supplements to assess from a halal perspective. Commercial creatine is typically synthesised rather than extracted from animal tissue, while creatine monohydrate is both the most extensively researched form and one of the simplest to formulate. At Innermost, there are two ways to add creatine monohydrate to your routine: The Power Booster provides 5g of creatine monohydrate per serving in a simple, unflavoured, single-ingredient formula. With no added flavourings, sweeteners, fillers or capsule shells to assess, it is a straightforward option for anyone looking to try a standalone halal creatine supplement. The Strong Protein provides 3g of creatine monohydrate per serving alongside whey protein, giving you the option to combine your daily protein and creatine in one halal-certified shake. Both offer an evidence-backed way to incorporate creatine monohydrate into your routine, whether you prefer a standalone powder or creatine alongside your daily protein. Explore The Power Booster or Innermost’s wider halal range to find the option that best fits your goals.  References Kreider, R., Stout, J. (2021). Creatine in health and disease. Nutrients. 13(2). Click here. Kreider, R., Kalman, D., Antonio, J., Ziegenfuss, T., Wildman, R., Collins, R., Candow, D., Kleiner, S., Almada, A., Lopez, H. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 14(18). Click here. Jäger, R., Purpura, M., Shao, A., Inoue, T., Kreider, R. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 40(5). Click here. Kreider, R., Jäger, R., Purpura, M. (2022). Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: A critical review. Nutrients. 14(5). Click here. Jagim, A., Oliver, J., Sanchez, A., Galvan, E., Fluckey, J., Riechman, S., et al. (2012). A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 9(43). Click here. Spillane, M., Schoch, R., Cooke, M., Harvey, T., Greenwood, M., Kreider, R., Willoughby, D. (2009). The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 6(6). Click here.
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The Health Benefits of Camu Camu

The Health Benefits of Camu Camu

Have you heard of camu camu?  In recent years the fruit has started appearing in everything from smoothie powders to daily wellness blends. Yet, outside nutrition circles, this small Amazonian fruit remains relatively unknown. It is best known for containing a high concentration of vitamin C, but that is only part of its nutritional profile. Camu camu also provides polyphenols, carotenoids and other naturally occurring plant compounds that have attracted growing scientific interest. So, what is camu camu, what can it genuinely do for your health and how strong is the research behind its growing reputation? Let’s get into it! What is camu camu? Camu camu, scientifically known as Myrciaria dubia, is a small fruit native to the Amazon rainforest, particularly the flooded river regions of Peru and Brazil. It grows on a shrub and looks a little like a large red or purple cherry when ripe. Fresh camu camu has an intensely sharp, acidic taste. Because of this, it is rarely eaten like an everyday berry. It is more commonly turned into juice, pulp, powder or a concentrated ingredient for use in food supplements. The fruit’s main nutritional claim to fame is its vitamin C content. Camu camu is widely regarded as one of the richest known natural sources of the vitamin, although the precise amount varies considerably. The variety of the plant, growing conditions, ripeness, storage and processing method can all affect the final concentration. Beyond vitamin C, camu camu contains several groups of plant compounds, including polyphenols, flavonoids, anthocyanins and carotenoids. Researchers are interested in how these compounds may work alongside vitamin C, rather than viewing the fruit as a source of isolated ascorbic acid alone. What makes camu camu different from other sources of vitamin C? Vitamin C is found in many everyday foods, including citrus fruits, berries, peppers and leafy vegetables. Camu camu stands out because it can provide a particularly concentrated natural source of the vitamin. A relatively small amount may provide considerably more vitamin C than the same amount of many familiar fruits, although the precise concentration depends on how it has been grown, harvested and processed. Vitamin C source Common format Vitamin C context Other nutritional compounds What to consider Camu camu Powder, pulp, juice or supplement blend Naturally rich, although the amount varies with ripeness and processing Polyphenols, flavonoids, carotenoids and anthocyanins Check the actual vitamin C provided per serving Orange Whole fruit or juice A familiar dietary source with a more moderate concentration Flavonoids, water and fibre when eaten whole Easy to include in the diet, but juice contains less fibre Acerola cherry Powder, juice or extract Another highly concentrated natural source Carotenoids and polyphenols Nutrient levels also vary between formats Isolated vitamin C Tablet, capsule or powder Standardised and straightforward to measure Usually contains few or no whole-fruit compounds Useful for a precise dose, but less nutritionally complex Camu camu also contains plant compounds that would not normally be found in a standard isolated vitamin C supplement. However, that does not automatically mean it produces better results. The most useful comparison is the amount of vitamin C provided per serving and the quality of the wider formulation. What are the health benefits of camu camu? When it comes to the health benefits of camu camu, there is an interesting body of ongoing research. Many of camu camu’s clearest health benefits come from its vitamin C content. Researchers are also studying whether its wider collection of plant compounds may offer additional effects, although much of that evidence is still developing. Supports normal immune function Vitamin C contributes to the normal function of the immune system. It supports several cellular processes involved in the body’s immune response and helps maintain normal immune function during and after intense physical exercise. This does not mean that camu camu can prevent everyday illness by itself. Sleep, nutrition, stress levels and physical activity all influence immune health, but an adequate intake of vitamin C helps the immune system function normally. Supports collagen formation and skin health Collagen is a structural protein found throughout the body, including in the skin, bones, cartilage and blood vessels. The vitamin C found in camu camu contributes to collagen formation for the normal function of the skin. This is one reason camu camu has become a popular ingredient in beauty and wellness formulas. The vitamin C it provides supports the biological processes involved in normal collagen production. Helps protect cells from oxidative stress Oxidative stress occurs when there is an imbalance between free radicals and the body’s ability to manage them. Free radicals are naturally produced during processes such as metabolism and exercise, but they can also be influenced by smoking, pollution and other environmental factors. Vitamin C contributes to the protection of cells from oxidative stress. Camu camu also contains polyphenols and other compounds that have demonstrated antioxidant activity in laboratory studies. To clarify, antioxidants should not be viewed as a way to “cancel out” an unhealthy lifestyle. Their role is part of the body’s wider defence system, which also depends on a varied diet and sufficient recovery. Contributes to energy and reduced tiredness Camu camu is sometimes described as an energy ingredient, although it does not behave like caffeine. This is a result of the vitamin C, which contributes to a normal energy-yielding metabolism and the reduction of tiredness and fatigue. Energy-yielding metabolism is the process through which the body releases and uses energy from food. What does emerging research say about camu camu? While the vitamin C content is a clear driver for the benefits of camu camu, there is an emerging area of research that is starting to look beyond this. Scientists are now looking at whether the fruit’s wider mixture of polyphenols and other plant compounds could influence inflammation, gut bacteria and metabolic health. One small human study compared camu camu juice with tablets containing the same amount of vitamin C. Researchers observed reductions in certain markers of oxidative stress and inflammation in the camu camu group, suggesting that compounds beyond vitamin C may have contributed. However, the study involved only 20 male smokers and lasted seven days, so larger trials are needed. One frequently referenced study found that camu camu extract altered the gut microbiota and limited weight gain in mice consuming a high-fat, high-sugar diet. The animals also showed changes in energy expenditure and markers associated with metabolic health. These results have led to suggestions that camu camu could eventually have a role in research around the relationship between plant compounds and the gut microbiome. Further research is needed however before definitive conclusions can be made. How much camu camu should you take? There is no universally established daily dose of camu camu. Powders, extracts, juices and blended supplements can vary considerably in concentration, so the appropriate serving depends on the individual product. Follow the serving instructions provided by the manufacturer and check how much vitamin C the recommended quantity contains. Remember to account for other supplements you may be using, particularly multivitamins or immune-support products. Is camu camu worth adding to your routine? On balance, camu camu can be a useful addition to your routine, provided your expectations are realistic. Camu camu is a particularly rich source of vitamin C, and vitamin C's contributions to immune function, collagen formation, protection of cells from oxidative stress and normal energy metabolism are among the best-established in nutrition. These are the benefits supported by the strongest and most established evidence. You can find camu camu in our vegan protein powder The Health Protein. It is developed to support everyday health alongside repair and recovery, containing 31g of pea and brown rice protein, together with camu camu, bilberries, acai berries and a blend of mushrooms. The formula provides 250mg of camu camu per serving and can be mixed into a shake, smoothie or porridge. References García-Chacón, J., Marante, F., Boix-Castejón, M., Campanella, O., López-Nicolás, J. (2023). Camu Camu (Myrciaria dubia (Kunth) McVaugh): An Amazonian Fruit with Biofunctional Properties: A Review. ACS Omega. 8(6). Click here. Azevedo, L., Ribeiro, P., Oliveira, J., Correia, M., Ramos, F., Oliveira, E., Barros, F., Stringheta, P. (2019). Camu-camu (Myrciaria dubia) from commercial cultivation has higher levels of bioactive compounds than native cultivation (Amazon Forest) and presents antimutagenic effects in vivo. Journal of the Science of Food and Agriculture. 99(2). Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2015). Vitamin C and contribution to the normal function of the immune system: Evaluation of a health claim pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal. 13(11). Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific opinion on the substantiation of health claims related to vitamin C and reduction of tiredness and fatigue, contribution to normal psychological functions, regeneration of the reduced form of vitamin E, contribution to normal energy-yielding metabolism, maintenance of the normal function of the immune system and protection from oxidative damage. EFSA Journal. 8(10). Click here. Anhê, F., Nachbar, R., Varin, T., Trottier, J., Dudonné, S., Le Barz, M., Feutry, P., Pilon, G., Barbier, O., Desjardins, Y., Roy, D., Marette, A. (2019). Treatment with camu camu (Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice. Gut. 68(3). Click here.
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Whey Halal

Is Whey Protein Halal? What to Check Before You Buy

If you’re at all in the fitness space, you’ve probably heard of whey protein. It’s one of the most widely used supplements for supporting strength and recovery and is something we have spoken about at length in previous blogs. Whey protein is a milk-derived protein created from the liquid whey separated during cheese-making. As it comes from milk, it is easy to assume that every whey protein powder is halal; however, the reality is a little more nuanced.  In short, whey protein can be halal, but its suitability depends on how the whey was produced, what has been added to the finished formula and the controls followed during manufacturing. Certain details, including the source of enzymes used during cheese-making, may not be obvious from the ingredients listed on the packaging.Understanding these steps can help you make a more informed choice and find a halal whey protein that supports your dietary requirements and training goals. Is Whey protein halal? Whey protein can be halal, but not every whey protein powder is automatically halal.  Its status depends on several connected factors including: where the milk came from, how the whey was separated from it, what else is in the finished formula, and how that formula was manufactured. Milk itself is permissible, which is where much of the confusion starts. But whey isn't drawn straight from the animal. It's a by-product of cheese-making, and cheese-making means adding something to milk to split it into solid curds and liquid whey. That something is rennet, a coagulating enzyme, and its origin is one of the most important variables when assessing cheese-derived whey. Is whey protein isolate halal? Whey protein isolate is a highly filtered form of whey that contains a greater proportion of protein and lower levels of lactose, fat and carbohydrate. It can be halal, but the word “isolate” is not a halal claim. It only describes the way the whey has been processed. The additional filtration does not automatically mean that a whey isolate protein powder is halal – the source of any enzymes or processing aids must still be considered, along with every other ingredient added to the final powder. Is whey protein concentrate halal? Whey protein concentrate is a filtered form of whey that retains more of its naturally occurring lactose, fat and other milk components than isolate. It can also be halal, and its nutritional composition does not make it any more or less suitable from a halal perspective. What matters is how the original whey was sourced and processed, followed by what happens when it is turned into a finished supplement. A whey concentrate made using suitable ingredients and manufacturing controls can meet halal requirements in the same way as a certified whey isolate. Whether a product uses isolate, concentrate or a combination of the two, the same broader conditions determine whether the finished whey protein is halal. What makes whey protein halal For a whey protein powder to be considered halal, the complete product needs to meet halal requirements. Below we have listed some of the key considerations that help to ensure halal compliance. The milk must come from a permissible animal Milk from animals such as cattle, goats and sheep is generally considered halal because it is taken while the animal is alive and does not depend on how the animal is later slaughtered. A suitable whey source This is one of the most important factors, but also one of the hardest to verify from a product label alone.  Now stick with us as there are a few considerations here: Where microbial or plant-derived rennet has been used, the resulting whey is generally regarded as halal. The same applies where the rennet comes from an animal slaughtered according to Islamic requirements. Where the rennet comes from an animal that was not slaughtered in this way, scholarly opinions can differ. Some interpretations consider the rennet, and therefore the whey produced from it, to be unsuitable, while others may regard it as permissible provided it is not porcine in origin. This is why recognised halal certification provides the clearest practical assurance of compliance when choosing a supplement.  Halal-compliant added ingredients Any added flavourings, emulsifiers, sweeteners, vitamins and functional ingredients also need to be considered for halal compliance. A halal whey ingredient does not automatically make the complete protein powder halal if other parts of the formula have not been assessed. Some flavour systems use carriers or processing aids that are not obvious from the label, while certain emulsifiers, anti-caking agents or added nutrients may be derived from non-halal animal sources. Every part of the finished formula needs to be considered, including ingredients used in small amounts and those introduced during processing. Prevention of cross-contamination Key to halal certification is actually the prevention of cross-contamination between any halal and non-halal sources. Ingredients should be stored, handled and blended in a way that prevents contact with non-compliant materials. Cleaning procedures should also be strongly adhered to during manufacturing, especially if shared production equipment is being used between halal and non-halal sources. How to check whether a whey protein is halal So, your next question is likely to be ‘how can I tell if a whey protein powder is halal?” You don’t have insight into the manufacturing process so how are you meant to know? Below we have included a handful of tell-tale signs: Look for recognised halal certification It sounds simple enough, but the first step is to find out if a whey protein powder is halal certified.  Look for certification information on the packaging or the brand’s official product page. If the product is halal certified, then this is the first place it will be mentioned. Certification means an independent body has assessed the product across sourcing, processing and manufacturing and has determined the product to be halal-compliant. Review the complete ingredient list Even if a whey protein is halal certified, you might also find it reassuring to review the ingredients. Some of the key ingredients that could impact halal certification are the following: Flavourings - some flavour systems use ethanol or other carriers, so their composition and residual levels may require review. Emulsifiers - soy lecithin and sunflower lecithin are both plant-derived and fine. An unspecified "emulsifier" is worth querying. L-cysteine (E920) - this can be derived from animal sources. Anti-caking agents - some stearates are animal-derived. Gelatin – this is relevant if you're looking at capsules or bars rather than protein powders. Ingredient transparency is also useful for reasons beyond halal suitability. You may want to avoid a particular sweetener, check for allergens or choose a formula designed around a specific training or wellbeing goal. Use official brand sources When verifying halal status, use the product packaging and the manufacturer’s current website as your primary sources. Third-party marketplaces and comparison sites can contain outdated information as product formulas change. This could mean that a product that was once halal-compliant is no longer being produced with halal ingredients.  It’s also important to look for a clear statement that the finished product is ‘halal certified’. Phrases such as “made with halal ingredients” or “suitable for halal diets” don’t necessarily mean that the product as a whole is halal-compliant which can catch people out. A transparent manufacturer should be able to tell you which products are certified and whether that certification covers the flavour you are considering. Finding a halal whey protein you can trust If we haven’t made it clear, whey protein can be halal, but the answer depends on more than the fact that it comes from milk. The source of the rennet, the wider ingredient list and the way the finished product is manufactured can all affect whether it is suitable. For most consumers, recognised halal certification offers the clearest reassurance. It confirms that the complete product has been assessed, rather than leaving you to interpret a supply chain that is rarely visible from the label alone. At Innermost, we are proud to offer two halal certified whey protein powders with all flavours being compliant: The Strong Protein - designed to support strength, performance and recovery. The Lean Protein - supports daily protein intake and healthy body composition goals. Both combine trusted certification with premium quality and great taste. Explore Innermost’s halal-certified protein powders to find the option that best fits your goals. References Mirzakulova, A., Sarsembaeva, T., Suleimenova, Z., Kowalski, Ł., Gajdzik, B., Wolniak, R., Bembenek, M. (2025). Whey: Composition, processing, application, and prospects in functional and nutritional beverages: A review. Foods. 14(18). Click here. Mestawet, A., France, T., Mulcahy, P., O’Mahony, J. (2024). Microfiltration retentate co-product from whey protein isolate production: Composition, processing, applications and potential for value addition. Trends Food Sci Technol. 153. Click here. IFANCA Pakistan. (2022). What is the source of rennet? General Halal. Click here. Hassan, F., Hanif, A. (2017). Halal issues in processed food: Misuse of the Halal logo. J Emerg Econ Islam Res. 5(3). Click here. Halal Certification Services. (2026). Halal certification requirements. Click here.
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Marine Collagen Supplements: Benefits, Uses and What the Research Says

Marine Collagen Supplements: Benefits, Uses and What the Research Says

In the past few years, collagen has gone from a niche beauty buzzword to one of the most searched-for supplements available. Walk down any health aisle and you'll find it in powders, capsules, sachets and even coffee blends.  Marine collagen has become a particular favourite, often praised for its hydrolysed peptide format and its links to healthier-looking skin. But how much of that holds up once you look at the science? And is a marine collagen supplement worth adding to your routine? This guide covers what marine collagen is, the benefits, how it works, and what the research shows. No miracle promises. Just a clear, honest look at where collagen fits into your modern wellness routine. Let’s get into it! Key takeaways Marine collagen is a hydrolysed protein sourced from fish skin and scales, made up almost entirely of Type I collagen - the type most abundant in human skin. The strongest evidence supports gradual improvements in skin hydration and elasticity with daily marine collagen use over roughly 8 to 12 weeks. Evidence for hair, nails and joint support is more limited, so these benefits should be seen as promising but less established than the skin-related research. Marine collagen peptides are broken into smaller fragments, which research suggests are well absorbed into the body. Neither marine nor bovine collagen is automatically better; the right choice depends on your goals, diet and product quality. What is marine collagen? Marine collagen is simply collagen that is sourced from fish - usually the skin and scales that would otherwise be discarded. You can get some collagen from marine foods, although it is usually most concentrated in the skin, bones and connective tissues rather than the fillet itself. Foods that provide marine collagen include: Fish with the skin on, such as salmon, cod and haddock Fish skin, where eaten as part of a dish Small fish eaten with bones, such as sardines or anchovies Fish bone broth or fish stock Shellfish and seafood (though these are more useful for supporting nutrients than collagen itself) Most of the marine collagen supplements you find will be hydrolysed, meaning the long collagen chains have been broken down into smaller chains of amino acids called peptides. These smaller peptides are easier to dissolve, easier to mix into drinks, and easier for the body to digest than whole collagen you find in foods. Collagen is one of the most abundant proteins in your body. It aids in the structure of your skin, bones, tendons, ligaments and cartilage, and it is a big part of what keeps skin looking firm and springy. There are several types of collagen, but the body leans most heavily on Types I and III. Type I collagen is the most abundant type. It is found in skin, bones, tendons and ligaments. Type II collagen is mainly found in cartilage, which is why it is often discussed in relation to joint health. Type III collagen is found in skin, muscles and blood vessels. It often works alongside Type I collagen. Type IV collagen helps form part of the deeper structural layers of the skin. Type V collagen is found in areas such as the skin, hair and some connective tissues. Marine collagen is made up almost entirely of Type I, which happens to be the most common type found in skin. That overlap is a large part of why marine collagen is discussed in relation to skin health and nutrition. How do marine collagen supplements work? Before we jump into the potential benefits and what the research says, it’s useful to understand exactly how marine collagen supplements work when consumed. One common misunderstanding is that these supplements travel through the body and arrive in the skin as ready-made collagen. That’s not quite how it works. Hydrolysed marine collagen has already been broken down during processing into smaller collagen peptides. When you consume it, your digestive system breaks those peptides down further into amino acids and smaller fragments, including glycine, proline and hydroxyproline. Research suggests some collagen-derived peptides can be absorbed into the bloodstream, where they may travel to the skin and other connective tissues. From there, they are thought to support collagen-related processes in two main ways: by providing amino acids the body can use as raw materials, and by acting as signals that may encourage cells such as fibroblasts to produce more collagen. Marine collagen may work through two main mechanisms They top up the raw materials your body draws on to build its own collagen. Certain peptides act as a kind of signal, prompting the cells in your skin known as fibroblasts to step up their natural production. If you’re looking to increase your marine collagen intake, it’s also worth considering the role of vitamin C. Vitamin C contributes to normal collagen formation, which is why a collagen-supportive diet should include vitamin C-rich foods or, where appropriate, a well-formulated supplement. The benefits of marine collagen While it’s true that marine collagen works best alongside a well-balanced routine, (including enough protein, key micronutrients, good hydration, and sleep) it often gets linked to a long list of benefits, with some better supported by research than others. Here's what each one means for you, and how well the science supports it. Improved skin hydration and elasticity The promise of smoother, plumper-looking skin is one of the main reasons people turn to marine collagen in the first place. As the body’s natural collagen production declines with age, skin can gradually appear less firm, which is why collagen is so often discussed in relation to skin ageing and overall skin quality. The scientific research reinforces this benefit, particularly around gradual improvements in skin hydration and elasticity with consistent daily use. Several clinical trials have looked at oral collagen peptides and skin health, with a 2023 systematic review of 26 randomised controlled trials finding that hydrolysed collagen supplementation was associated with improvements in both areas.  Many of these collagen studies also assess results over several weeks, suggesting that 8 to 12 weeks is a sensible timeframe to keep in mind when judging whether marine collagen is making a noticeable difference to your skin. Hair and nail support The promise of stronger nails that split and chip less, and hair that feels healthier and more resilient, is a big part of marine collagen's appeal and a common reason people add it to their diet. The honest picture here is that the science of this benefit is less established.  Hair and nails are made mostly of keratin rather than collagen, so the link is more indirect. Some small studies suggest collagen peptides may help with nail strength, although they do not claim to prove that marine collagen is a guaranteed solution for hair growth or brittle nails. Some marine collagen formulas also include biotin, which has authorised EFSA health claims for contributing to the maintenance of normal hair and normal skin. That makes it a useful supporting ingredient in beauty-focused supplements, but marine collagen should not be treated as a guaranteed solution for hair growth or nail strength. Improved joints and connective tissue If you run, lift or train regularly, joint comfort may be one of the marine collagen benefits that matters most to you. Collagen is found in cartilage, tendons, ligaments and other connective tissues, which is why it is often discussed in relation to active lifestyles and long-term mobility. The research into marine collagen for joints is less developed than the research around skin, but there are some relevant findings. In a 2018 double-blind, placebo-controlled trial, a daily supplement containing hydrolysed fish collagen, vitamins and other active ingredients was associated with improvements in joint wellbeing over 90 days. The results should be interpreted carefully because the formula contained more than marine collagen alone, but they do support the wider interest in marine collagen as part of a balanced diet, sensible training plan and consistent recovery routine. Marine collagen vs bovine collagen Marine and bovine collagen are two of the most common forms of collagen supplements that you will hear about: Marine collagen is sourced from fish, usually the skin and scales Bovine collagen comes from cattle, most often the hide. Both are commonly hydrolysed into collagen peptides, which means they have been broken down into smaller fragments that are easier for the body to digest and use. The main difference is usually the collagen profile. Marine collagen is typically rich in Type I collagen, the type most strongly associated with skin, bones and connective tissue. Bovine collagen usually contains both Type I and Type III collagen, giving it a slightly broader collagen profile. That does not make one automatically better than the other. Marine collagen may be more appealing if your focus is skin support or you prefer a fish-derived source, while bovine collagen may suit those looking for a wider mix of collagen types. In both cases, the quality of the supplement matters more than the source alone. Look for hydrolysed peptides, a clear dose, transparent sourcing and a format you can use consistently. Feature Marine collagen Bovine collagen Source Fish or other marine sources, often skin, scales or bones Cattle, usually hides or bones Common collagen types Mainly Type I collagen Type I and Type III collagen Often chosen for Skin hydration, elasticity and beauty-focused routines General collagen support, including skin and connective tissue Digestibility Usually hydrolysed into collagen peptides for easier digestion and mixing Also commonly hydrolysed into collagen peptides Taste and texture Can have a mild marine taste if not well formulated Usually more neutral, though this depends on the product Dietary considerations Not suitable for fish allergies, vegans or vegetarians Not suitable for people avoiding beef, vegans or vegetarians Main thing to check Source, collagen dose, peptide format and taste Source, collagen dose, peptide format and quality Is marine collagen worth taking?  For most people interested in skin health, marine collagen is a reasonable, low-risk supplement to try, as long as your expectations are realistic. The evidence for gradual gains in skin hydration and elasticity is reasonably solid. The case for hair, nails and joints is softer, but it's building. It also works best as one piece of a bigger picture and should be consumed alongside a protein-rich, varied diet, decent sleep, sun protection and staying hydrated. If you do give it a go, choose a hydrolysed product with a sensible dose and supporting nutrients like vitamin C, commit to a consistent 8 to 12 weeks, and judge the results for yourself. Whatever source you land on, quality and consistency are what turn a supplement from a hopeful purchase into a habit worth keeping. That is the standard we hold every formula to at Innermost: science over hype, quality ingredients and nothing you do not need. Whether you are looking at collagen, protein or everyday wellness support, the same rule applies: choose what fits your body, your goals and the routine you can actually stick to. If you're not sure where to start, our free nutritionist consultation can help you work out what actually fits your goals. Frequently asked questions  Is marine collagen better than bovine collagen?  Neither is outright better. Marine is primarily Type I and may appeal to those looking for a fish-derived source, while bovine offers Types I and III and is often cheaper. Can vegans take marine collagen?  Marine collagen comes from fish, so it isn't suitable for vegans or vegetarians. Vegan "collagen support" products work differently, supplying nutrients such as vitamin C that contribute to normal collagen formation rather than collagen itself. Does marine collagen taste fishy?  A good-quality hydrolysed marine collagen should be virtually flavourless. A noticeable fishy taste is usually a sign of a lower-quality product. How much Marine Collagen should I take? Most research points to an effective daily intake of somewhere between 2.5g and 15g of collagen peptides, with many of the skin studies sitting in the middle of that range. References Czajka, A., Kania, E., Genovese, L., Corbo, A., Merone, G., Luci, C., Sibilla, S., Siciliano, C. (2018). Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 57. Click here. Farooq, S., Ahmad, M., Zheng, S., Ali, U., Li, Y., Shixiu, C., Zhang, H. (2024). A review on marine collagen: sources, extraction methods, colloids properties, and food applications. Collagen Leather. 6(11). Click here. Myung, S., Kim, J., Lee, Y., Choi, Y. (2025). Effects of collagen supplements on skin aging. Am J Med. Click here. Pu, S., Huang, Y., Pu, C., Kang, Y., Hoang, K., Chen, K., Chen, C. (2023). Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients. 15(9). Click here Evans, M., Lewis, E., Zakaria, N., Pelipyagina, T., Guthrie, N. (2021). A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. J Cosmet Dermatol. 20(3), 825–834. Click here. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F., Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 16(4), 520–526. Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific Opinion on the substantiation of health claims related to biotin. EFSA Journal. 8(10), 1728. Click here.
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Why Natural Protein Supplementation Matters

Why Natural Protein Supplementation Matters

Walk into any health shop, or scroll any supplement site, and you often find that protein powders start to blur into one. Almost all of them make the same promises on the front: ‘high in protein’, ‘no added sugar’, ‘no additional additives’. The wording is so similar that telling a genuinely good product from a synthetically produced product is harder than it should be. Read past the figure on the front however and you'll usually find a protein that contains artificial sweeteners, synthetic flavourings and colours, and even fillers or bulking agents just to name a few. The reason they tend to do this is that costs of production are much cheaper as a result of the lower quality ingredients. A naturally formulated protein supplement works the other way around. The protein comes from a quality source, the flavour and sweetness come from ingredients you'd recognise rather than ones built in a lab, and anything that doesn't need to be there is left out. This piece is about that difference: what natural really means for a protein supplement, why it matters, and how to spot it for yourself. What "natural" actually means in protein supplements "Natural" is one of the most used and least understood words in wellness, printed on plenty of labels with very little behind it. There's no strict, regulated definition for it, so a brand can reach for the word fairly freely. This is why it pays to know what you're actually looking for. Used honestly, natural points to ingredients that come from recognisable sources and are processed as lightly as the format allows. For protein, that usually means a base derived from food such as: Whey Pea Hemp Brown rice Other plant-based proteins Just as telling is what gets left out, and how openly the packaging accounts for what stays in. A natural protein supplement has little to hide, so the label tends to be short and the reasoning easy to follow. The real test is whether the formula makes sense as a whole. Can you understand what's in it? Does each ingredient have a clear purpose? And does the brand explain the benefit plainly, rather than hiding behind vague wellness language? Why ingredient quality matters in protein supplements When people compare protein powders, the first thing they often look at is the amount of protein per serving. It matters, but this number doesn’t tell you everything about a supplement’s quality. A synthetically formulated powder may contain just as much protein per serving as a natural alternative, but it may also include more artificial additives that are bad for your health.  This is especially important as supplementation is usually taken regularly as part of a daily routine. If something becomes part of your breakfast, post-workout routine or afternoon shake, the quality of the overall formula may influence how well it fits into your daily routine. Natural protein powders are often separated by a few key criteria: Ingredient sourcing: Whey is highly bioavailable and naturally rich in essential amino acids that support muscle repair. A good plant-based blend can also be effective when it is built to provide a strong amino acid profile. What surrounds the protein: Sweeteners, thickeners and flavourings affect taste, texture and how a shake feels once you have taken it. Some formulas rely heavily on artificial sweeteners, gums or thickeners, which may contribute to bloating or digestive discomfort. Digestibility: A protein you absorb and tolerate comfortably is more useful than a bigger number on the label that does not sit well with your body. Purpose: A formula built around a specific goal, such as strength, performance, energy or satiety, is more useful than a generic powder with no clear reason behind the ingredients. The benefits of natural protein supplementation The real value of natural supplementation becomes clearer when you look beyond protein content alone. Below are some of the key benefits of choosing natural protein supplements over more artificial or heavily processed alternatives. Supporting strength and lean muscle Building strength and lean muscle is one of the main reasons people turn to natural protein supplements.  A good one supports muscle repair after training and helps maintain muscle over the longer term. That's especially useful if you train regularly and eat well but can't always put together a high-protein meal straight after a session. Helping with recovery after exercise After a workout, your body needs nutrients to repair and adapt, and protein is central to that process, particularly if you train several times a week. A natural protein supplement offers a convenient way to support recovery without making nutrition feel complicated, whether mixed into a shake, smoothie or simple post-workout snack. Supporting satiety and body composition goals Protein keeps you feeling fuller for longer, which makes balanced eating easier to stick to.  For anyone working towards fat loss, lean muscle or general body composition, natural protein supplementation helps steady your daily nutrition alongside whole foods, movement and rest, without relying on the added sugar that some cheaper formulas contain. Making daily nutrition easier Even with good intentions, it is not always easy to get enough protein through meals alone. Busy days, training schedules and travel can all make consistency harder.  A natural protein gives you a simple, repeatable way to keep your intake up on the days that get away from you, using ingredients you can actually recognise. Natural supplementation doesn't have to taste bland There's a common assumption that natural supplements have to taste bland, chalky or unpleasant. Plenty of people have met exactly that: a protein that sounds healthy on paper but turns out too earthy, too sweet or too gritty to enjoy. It gets used for a few days, then pushed to the back of the cupboard. The problem there is usually the formulation, not the missing additives. Chalky, overly sweet shakes come from corners being cut. Getting flavour and texture right without falling back on heavy sweeteners is genuinely hard, which is a good sign a brand has done the work. Taste matters for a practical reason as much as an enjoyable one. A protein you look forward to is one you'll keep using, and consistency is what actually delivers results. The best-formulated supplement on the shelf does nothing while it sits unopened. The innermost approach to natural protein Everything above is the standard we at Innermost hold ourselves to. Our proteins are built on clean and naturally-derived ingredients, formulated with the backing of nutritional science rather than guesswork. We leave out the fillers, bulking agents and needless extras that have no business being in a quality protein, and we're open about what goes in and why. We also happen to think clean and natural should taste good, because a protein you enjoy is a protein you'll actually use.  Explore our protein powders to find the formula that best fits your goals, routine and lifestyle. References Morton, W., Murphy, T., et al (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 52(6). Click here. Jäger, R., Kerksick, C., et al (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. Click here. Seijo, M., Naclerio, F. (2019). Whey Protein Supplementation and Muscle Mass: Current Perspectives. Click here.
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Magnesium for Sleep: Here's What You Need to Know

Magnesium for Sleep: Here's What You Need to Know

  Sleep is one of the most important parts of the day. Feeling well, training well and moving through the day with enough energy to actually enjoy it, all rely on a good night’s sleep. Yet for many of us, it is also one of the first things to suffer when life gets busy. Late nights. Early starts. Stress. Screens. Training sessions squeezed into already full days. A mind that seems to become suddenly very active the moment your head hits the pillow. It is no surprise, then, that magnesium has become one of the most talked-about supplements for sleep. It is often linked with relaxation, recovery and the ability to switch off at night. But as with most things in wellness, the real answer is a little more nuanced than “take this and sleep better”. So, does research suggest that magnesium helps with sleep? And how do you know whether it is right for you? Let’s take a closer look. Key takeaways Magnesium supports several normal processes linked with rest, including muscle function, nervous system function and energy metabolism. Magnesium may help some people sleep better, particularly where poor sleep is connected to stress, low magnesium intake, muscle tension or poor recovery. Food should always be the foundation, but magnesium supplements can help support a consistent intake when busy lifestyles, training and irregular meals get in the way. Magnesium works best as part of a broader evening routine, alongside sensible caffeine timing, reduced evening stimulation, good nutrition and proper recovery. What is magnesium and why is it linked to sleep Magnesium is an essential mineral found in food, water and supplements that is involved in over 300 bodily processes. It acts as a mandatory helper molecule (coenzyme) for your cells. Some of the key biological functions of magnesium include: Supports energy production by helping the body convert food into usable cellular energy. Contributes to normal muscle function, including the balance between muscle contraction and relaxation. Supports normal nervous system function by helping regulate nerve signalling and neurotransmitter activity. Contributes to normal bone structure, with a significant proportion of the body’s magnesium stored in bone. Supports normal glucose metabolism, with magnesium involved in blood glucose control and insulin-related processes. While by no means an exhaustive list, this gives a wider sense of how widely it is used throughout the body. Magnesium’s connection with sleep comes from the way it supports systems involved in relaxation and recovery. As highlighted, magnesium helps regulate nerve signalling and muscle contraction, which is one reason it is often associated with calmness, reduced tension and post-training recovery. It is also commonly discussed in relation to GABA (or gamma-aminobutyric acid), a neurotransmitter involved in calming nervous system activity. While the relationship between magnesium and sleep is still being studied, the general theory is that healthy magnesium levels may help the body and brain shift away from a heightened, alert state and towards a more relaxed one. This matters because good sleep rarely begins the moment you get into bed. It starts earlier, as your body and mind begin to downshift. For active, busy people, this can be one of the hardest parts of the day. If your evening routine looks like finishing work, replying to messages, doing a late workout, eating quickly and then expecting your brain to instantly power down, you are asking a lot from your body. Magnesium may support the relaxation side of that process, but it works best when the rest of your routine is helping too. Does magnesium help you sleep? Magnesium may help some people sleep better, but it is not a guaranteed solution for everyone. Its value sits more in supporting the body’s normal relaxation and recovery processes than acting like a direct sleep aid. A 2021 systematic review and meta-analysis published in BMC Complementary Medicine and Therapies looked at oral magnesium supplementation for insomnia in older adults. It found that magnesium may help reduce the time it takes to fall asleep. While the results were promising, the sample size was limited. Magnesium is most likely to be helpful when poor sleep is linked to factors such as low magnesium intake, stress, muscle tension, a busy nervous system or poor recovery. Someone who trains several times a week, works long days and struggles to wind down at night may find it more beneficial for sleep specifically than someone whose sleep issue is caused by an untreated medical condition, severe anxiety, chronic insomnia or an inconsistent sleep schedule. It is also worth remembering that “better sleep” can mean different things to different people. Some people want to fall asleep faster. Others wake up during the night. Some sleep for eight hours but still wake feeling flat.  Magnesium is usually discussed in relation to relaxation and sleep onset, rather than acting as a powerful sleep aid that forces deeper or longer sleep. A helpful way to think about it is this: magnesium supports the conditions that may make good sleep more likely. It does not replace the foundations of sleep itself (many of which we have discussed before). Can You Get Magnesium from Food? Yes, and this is a good place to start. Magnesium is found in a range of everyday foods, including: leafy green vegetables, nuts, seeds, legumes, wholegrains and dark chocolate. Pumpkin seeds, almonds, spinach, black beans and wholegrain products are all useful sources. Food Why it helps Pumpkin seeds Naturally rich in magnesium and easy to add to meals or snacks Almonds and cashews Useful sources of magnesium, healthy fats and plant-based protein Spinach and leafy greens Provide magnesium alongside fibre and other micronutrients Black beans and lentils Support magnesium intake while also adding fibre and slow-release carbohydrates Wholegrains A practical everyday source of magnesium and sustained energy Dark chocolate Contains magnesium, although best enjoyed as part of a balanced diet   A food-first approach also supports the bigger picture. Your body does not experience nutrients in isolation. A diet rich in magnesium-containing foods is often also higher in fibre, plant compounds and other micronutrients that support overall wellbeing. That said, busy lives do not always make consistent nutrition easy. Active people may also pay closer attention to magnesium because of its role in muscle function, energy metabolism and recovery. If you train regularly, sweat heavily, experience muscle tension or find yourself relying on convenience meals during busy weeks, your magnesium intake may be worth looking at. This is where effective supplementation can help, especially when it forms part of a wider routine rather than replacing a balanced diet. Where magnesium supplements can help Food should always be the foundation, but supplements can make magnesium intake easier to manage when life is busy. Rather than trying to rebuild your diet overnight, the right supplement can help you add consistent support around the routines you already have: morning training, post-workout recovery, evening wind-downs, or busy workdays where meals are not always as balanced as you would like. With Innermost, magnesium is included as part of wider, goal-led formulations rather than as a standalone quick fix. The Fit Protein contains 250mg of magnesium per serving, alongside vegan protein, maca, rhodiola root, cocomineral and Pink Himalayan sea salt, making it well suited to active lifestyles where performance, energy and recovery all matter. The Strong Protein contains 200mg of magnesium per serving, alongside protein, casein, creatine monohydrate, Montmorency cherries and bilberries. This makes magnesium part of a broader strength and recovery blend, supporting people who train regularly and want their nutrition to work harder around their goals. For evening recovery, The Recover Capsules are another good supplementation option, with magnesium included as part of a wider recovery-focused formula. This makes them a natural fit for people who want to support recovery at the end of the day, particularly when sleep, training and overall performance are closely connected. When should you take magnesium for sleep? Magnesium works best when it becomes part of a routine you can actually stick to. Because magnesium supports relaxation and recovery rather than acting as a sedative, timing does not need to be overly complicated. The most effective approach is usually the one you can repeat consistently. For many people, magnesium fits naturally into the evening. That might mean taking it with dinner, after training, or as part of a wider wind-down routine before bed. The aim is not to wait until you feel wired and then expect magnesium to force sleep. It is to give your body steady support at the point in the day when you want to start slowing down. This is particularly relevant if your days are busy or training-focused. When your body has been under physical or mental demand, sleep is part of the recovery process. Magnesium can support that bigger picture by contributing to normal muscle function, nervous system function and energy metabolism. Final thoughts: magnesium, sleep and recovery Magnesium has earned its place in the sleep conversation, but it deserves to be understood properly. It is an essential mineral with important roles in muscle function, nervous system function and recovery. For some people, particularly those who are active, stressed, low in magnesium-rich foods or struggling to wind down at night, supplementation may be a useful addition to an evening routine. The key is to keep expectations realistic. Magnesium is not a shortcut to perfect sleep. It is a supportive tool that works best alongside consistent habits: sensible caffeine timing, less evening stimulation, good nutrition, proper recovery and a calm bedtime routine. For Innermost, the bigger point is that form matters, but formulation matters too. Magnesium works best when it fits into a wider routine. That might mean supporting your intake through a recovery-focused product, taking supplements with food, and using them consistently rather than expecting an instant effect. References  Magnesium. National Institute for Health Professionals. Click here. Jewett, E., Sharma, S (2023). Physiology, GABA. National Library of Medicine. Click here. Mah, J., Pitre, T (2021).Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies. Click here.
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What Makes a Healthy Protein Powder?

What Makes a Healthy Protein Powder?

Protein powder has come a long way from the oversized tubs once reserved for bodybuilders and gym changing rooms. Today, it sits much more comfortably within everyday wellness routines, whether that means a post-workout shake, a quick breakfast smoothie, a protein boost between meetings or something to support recovery after a long day. That shift is a good thing. Protein plays a key role in how your body repairs, maintains muscle, and adapts to exercise. Yet, with so many options available, choosing a healthy protein powder can feel more complicated than it needs to. A healthy protein powder should do more than help you hit a macro target. Some formulas lead with protein content. Others focus on flavour, functional ingredients, plant-based credentials, or weight management. On the surface, they can all look quite similar. Once you look a little closer, the differences become much clearer. So what makes a healthy protein powder? Let’s get into it. What does “healthy protein powder” actually mean? A healthy protein powder should help you support your nutrition in a way that feels simple, useful and sustainable. At its core, that means providing a meaningful amount of protein from a quality source. Protein is made up of amino acids, which the body uses to repair and maintain tissue. For anyone training regularly, eating enough protein is particularly important because exercise increases the demand for repair and recovery. Research from the International Society of Sports Nutrition suggests that people who exercise regularly may benefit from a daily protein intake of around 1.4 to 2.0g per kg of body weight, depending on their training and goals. Protein supplements can be a practical way to help meet that intake, especially when meals are rushed or appetite varies. That said, protein powder works best as part of a wider diet. That’s where the idea of “healthy” becomes more useful. It’s not only about the amount of protein in the scoop, but also about whether the formula supports your body, your goal and the way you actually live day to day. What makes a healthy protein powder? So, what actually makes up a healthy protein powder? Protein source quality The protein source is one of the first things to look at. Different proteins digest at different speeds and provide different amino acid profiles. Some contain all nine essential amino acids, while others work best when blended with complementary sources. Whey protein Whey protein is one of the most widely used options in sports nutrition. It is a complete protein, naturally rich in essential amino acids, and is often used around training because it is convenient and easy to incorporate into a routine. Casein protein Casein is also derived from milk but behaves differently. It digests more slowly, which can make it useful when you want a steadier release of amino acids over a longer period. Plant protein Plant-based proteins can also be effective when formulated properly. Pea protein and brown rice protein, for example, are often combined because their amino acid profiles complement each other. This kind of blending helps create a more complete plant-based protein option. So, rather than asking whether one protein type is always better than another, it helps to ask a more practical question: does this protein source suit your diet, your body and your goal? For some people, that will be whey. For others, it will be plant-based. The important part is choosing a protein powder that suits your body, your diet and your goals. Look beyond the protein number It’s easy to compare protein powders by the number on the label. A higher protein content can be useful, especially for those training hard or trying to increase daily intake. But that number alone does not tell you whether a product is well-formulated. A good protein powder needs balance. The serving should provide enough protein to be worthwhile, but the rest of the formula deserves attention too. For instance: What else has been included? Is there a clear reason for each ingredient? Are there unnecessary fillers or bulking agents? Does it contain a high amount of sugar? Does it taste good enough to use more than once? Match your protein powder to your goal The best protein powder for you depends on what you want it to support. Some are built as basic macro tools. Others are designed to support a more specific outcome, such as strength, lean body composition, recovery or general wellbeing. That distinction matters because people use protein powder for different reasons. This is where goal-led formulation becomes important. Rather than treating protein as a single category, a more considered approach recognises that different people need different things from their supplements. Strength and muscle support If your focus is strength, muscle repair or performance, protein quality is important. This is because protein helps provide the amino acids needed to support repair and adaptation after a strength workout. Over time, this supports strength training progress, particularly when paired with enough energy, recovery and sleep. For a strength-focused protein powder, it makes sense to look for a high-quality complete protein source, along with ingredients that support performance or recovery. This is the thinking behind The Strong Protein. It combines whey protein and casein with ingredients such as creatine monohydrate, magnesium, Montmorency cherries and bilberries to create a formula for people who want their protein powder to support training, not simply increase protein intake. Lean body composition For those focused on body composition, a healthy protein powder can be a useful tool within a balanced diet. Protein supports muscle maintenance, which is particularly important when someone is trying to reduce body fat, manage calorie intake, or train consistently while staying lean. A well-formulated protein powder can also make it easier to add protein to meals or snacks without needing to overcomplicate the rest of the day. The healthiest option here is not necessarily the lowest-calorie product or the one with the most aggressive “diet” messaging. It should provide a strong serving of protein, support satiety, avoid unnecessary fillers, and fit easily into a routine that still prioritises whole foods. The Lean Protein reflects this kind of approach. Alongside protein, it includes ingredients such as inulin, acetyl L-carnitine, pomegranate, yerba mate and bilberries. The result is a formula built around lean body composition, satiety and daily consistency Everyday wellness Not every protein powder needs to be tied to a gym-based goal to be healthy. For many people, a healthy protein powder is simply a way to make everyday nutrition feel more consistent. It might help make breakfast more balanced, support recovery after Pilates or running, or provide a convenient protein boost on days when meals are rushed. A good everyday protein powder should provide a quality protein source, be easy to digest, taste good, and sit comfortably alongside a varied diet. If it is plant-based, it should also be carefully formulated so the protein sources work well together. The Health Protein is designed with this broader approach in mind. It uses a vegan blend of pea and brown rice protein, alongside ingredients such as glutamine, mushrooms and berries. Rather than being purely performance-led, it gives people a simple way to add protein into their day while supporting a more rounded wellness routine. Check what is not in the formula A healthy protein powder should be as much about what has been left out as what has been added. Unnecessary fillers, artificial colours, excessive sugar and vague marketing claims can all make a product feel less trustworthy. That does not mean every ingredient needs to be stripped back to the point where the product becomes joyless. Taste, texture and mixability all matter. But every ingredient should have a reason for being there. Look for transparency in your choice of protein powder brand: Can you understand the active ingredients? Does the product explain what they are there to support? Are the claims realistic? Does the formula match the goal it is being sold for? This is where clean formulation is important. A healthy protein powder should feel premium because it has been formulated with a science-backed approach, not because the packaging says it is. Taste is more important than people think Taste can feel like the less serious part of choosing a protein powder, but in practice, it has a big impact.A protein powder only supports your routine if you actually want to use it. If it tastes chalky, overly sweet or difficult to get through, it is much less likely to become something you use consistently.This matters because consistency is where nutrition starts to make a difference. A good-tasting protein powder is easier to use after training, blend into smoothies, mix into oats or keep on hand for busy days. Functional ingredients can add value Taste should still be the foundation of any healthy protein powder, but the right functional ingredients can give a formula more purpose, especially when it is designed around a specific goal such as strength, recovery, body composition or everyday wellbeing. A longer ingredient list does not automatically mean a better product. Each ingredient should have a clear role. Creatine, for example, makes sense in a strength-focused protein powder. Fibre can support satiety in a lean body composition formula, while magnesium may suit a recovery-led routine. Plant extracts, berries and mushroom ingredients can also fit well within a broader wellness blend when included with purpose.  A healthy protein powder should fit into your lifestyle The most useful supplements are usually the ones that fit neatly into what you are already doing. A healthy protein powder should work around your day. After a workout. In a morning smoothie. Mixed into oats. Taken between meetings. Packed for travel. Used when you know dinner will be later than planned. These moments might sound small, but they are often where consistency is built. Most people are not trying to follow a perfect nutrition plan every day. Work gets busy. Training moves around. Meals vary. Recovery sometimes takes a back seat. A good protein powder gives you a simple way to support your routine when things are not perfectly structured. This is also why it should not feel overly complicated. You shouldn’t need to rebuild your entire diet around it and it should sit alongside real food, supporting the gaps that naturally appear in a busy, active life. What makes Innermost protein powders different? Innermost takes a more considered approach to protein. Rather than creating one generic formula and expecting it to suit everyone, the range is built around different goals. That makes it easier to choose a product based on what you want support with, whether that is strength, lean body composition or everyday wellness. There is also a science backed focus on formulation quality. Our protein sources are chosen with purpose, the active ingredients included for a reason and each product avoids unnecessary fillers and bulking agents. The flavours are designed to feel enjoyable, not like something you tolerate because it happens to be good for you. A healthy protein powder should feel effective, but it should also feel easy to come back to. It should support how you train, recover, work and live. It should make your routine feel more consistent without adding another layer of complexity. That is where Innermost feels different from more traditional protein brands. The products sit closer to modern wellness than old-school gym nutrition, while still being grounded in performance and science. Final thoughts Healthy protein powder comes down to quality, purpose and consistency. The protein source should be strong, the formula should make sense and the ingredients should be clear. The taste should make you want to use it again and most importantly, it should support your wider routine rather than trying to replace it. Used alongside a balanced diet, protein powder can be a simple way to support training, recovery, body composition and everyday wellbeing. For those looking for a more considered option, Innermost’s protein range is built around exactly that approach. Goal-led formulas, clean ingredients, strong taste and science-backed support, designed to fit into real life. Explore Innermost’s protein powders to find the formula that best fits your goals, routine and lifestyle.
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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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How Do Greens Powders Benefit The Body?

How Do Greens Powders Benefit The Body?

Greens powders and superfood powders have become a big part of the supplement game. They promise a convenient way to support your nutritional intake, especially on days when eating enough fruit or veg feels out of reach. But, what do they actually do for the body? And are they worth including in your routine? In this blog, we’ll break down what greens powders are, what goes into them and the benefits they can offer. We’ll also take a closer look at our new The Greens Blend and how it builds on the typical formula. What are greens powders? Greens powders are concentrated blends of dried and powdered plant-based ingredients. Most combine vegetables, fruits, herbs, algae, and other nutrient-dense foods into a single supplement that can be mixed with water or added to smoothies. They’re designed to make it easier to increase your intake of vitamins, minerals and plant compounds without needing to prepare large quantities of fresh produce.  While they’re not a replacement for whole foods, they can help fill some gaps in your diet. They’re even more useful if you live a particularly busy lifestyle, travel regularly or just struggle to eat with enough variety day to day.  What’s typically inside a greens powder? Most greens powders and superfood powders contain a mix of ingredients that typically cover a few key food groups. Leafy greens and vegetables Ingredients like spinach, kale, broccoli and spirulina are pretty common. These provide essential micronutrients like vitamin C, vitamin K, iron and magnesium. Fruits and plant extracts Berries, apple powder or citrus extracts are also regular features in a lot of greens powders. These contribute antioxidants, which can help protect cells from oxidative stress1. Algae and grasses Spirulina, chlorella and wheatgrass are staples. These are rich in nutrients and have been studied for their potential to support immune function and overall health. Fibre-rich ingredients Some blends include ingredients like inulin or flaxseed to support digestion and gut health. This is an especially important part as only 4% of UK adults get enough fibre in their diets2! Hard to believe, but it’s true. Adaptogens and herbs Some powders add herbs like ashwagandha or green tea extract, which can help support energy levels and resilience to stress3. The exact mix can vary a lot between products, which is why not all greens powders offer the same benefits. The benefits of greens powders When used consistently, greens powders can support several areas of health. Let’s look at what the science says. 1. Supporting nutrient intake One of the main benefits of greens powders is simply helping you get more nutrients into your day in a very easy way.  Many people fall short of the recommended intake of fruits and vegetables, and greens powders can help bridge that gap by providing a concentrated hit of vitamins and minerals. For example, leafy greens are rich in micronutrients linked to overall health and reduced risk of chronic disease, and there are a host of well-documented health benefits associated with eating the right amount of fruit and veg4.  2. Antioxidant support Many superfood powders contain ingredients high in antioxidants, such as polyphenols and carotenoids. These compounds help neutralise free radicals, which can otherwise contribute to cellular damage over time. Research has shown that diets rich in plant antioxidants are associated with better long-term health outcomes5. 3. Gut health and digestion Some greens powders are designed to give your gut a helping hand too, with things like fibre, prebiotics, probiotics or digestive enzymes included. These can play a role in supporting the gut microbiome. A balanced gut microbiome is linked to digestion, immune function and even mood regulation. And probiotics, for example, have been shown to support gut health and improve digestive comfort in certain cases6. 4. Energy and overall wellbeing While greens powders aren’t stimulants, they can support energy indirectly by improving nutrient intake to give your body the fuel it needs. Deficiencies in key vitamins and minerals, such as B vitamins and iron, can contribute to fatigue7. Supporting your intake could be the helping hand you need to maintain more consistent energy levels. Are greens powders enough on their own? Unfortunately not - greens powders are a supplement, not a substitute. They don’t replace the fibre, texture and full nutritional complexity of whole foods. Eating a varied diet with fresh vegetables, fruits, whole grains, and proteins is still the foundation of good nutrition. That said, a well-formulated greens powder can be a very handy addition. It can help you stay consistent, especially on days when your routine is less than ideal. A closer look at Innermost’s The Greens Blend While they all offer their own distinct benefits, not all greens powders are created equally. Some focus on a handful of headline ingredients, while others aim for a more comprehensive approach. Innermost’s newly-released The Greens Blend is designed to go beyond what a standard greens powder offers by combining a wider range of nutrients with targeted digestive support. A broader spectrum of plant ingredients The Greens Blend includes 25 real greens, fibre-rich foods, and plant-based ingredients, offering a wider nutritional profile than many other greens powders.  We didn’t do it to show off, we did it because this diversity matters. Different plants provide different vitamins, minerals, and phytonutrients, so a broader mix can support more areas of health. Added digestive support One of the standout features in The Greens Blend is the inclusion of digestive enzymes, probiotics and prebiotics. These work together to support digestion and nutrient absorption, as well as the balance of the gut microbiome.  This is particularly useful because it’s not just about what you consume that matters, but what your body can actually absorb and use. Comprehensive vitamin and mineral profile The Greens Blend is formulated to provide a full spectrum of essential micronutrients, helping to support daily performance and overall wellbeing.  If you’re looking to support your baseline nutrition without overcomplicating your routine, look no further.  Clean and convenient The formula is made with 100% natural ingredients and contains no artificial colours, fillers or added sugar.  It’s also designed for convenience, with single-serving sachets which can be mixed with water or added to a smoothie. It couldn’t be easier to stay consistent – which is a very important part of adding a greens powder to your routine.  How to get the most from greens powders If you’re considering adding a greens powder to your routine, there’s a few key things to keep in mind: Use it consistently to see the best results Pair it with a balanced diet rather than relying on it alone Choose a greens powder with a broad range of ingredients (like The Greens Blend) Look for added digestive support if gut health is a priority (it probably should be!) Small, consistent actions have the biggest impact. It’s time to go green Greens powders and superfood powders offer a very simple way to support your nutrition, particularly when life gets busy or you just want to ensure you’re giving your body what it needs every day.  They can help increase your intake of key nutrients, support antioxidant defences, and contribute to gut health - depending on the powder you pick. Make sure to do your research on ingredients to pick the one that’s right for you.  They won’t replace a balanced diet, but they can make it easier to stay on track and help you stack wins day after day.  References Birben E, Sahiner UM, Sackesen C, Erzurum S, Kalayci O. Oxidative stress and antioxidant defense. World Allergy Organ J. 2012 Jan;5(1):9-19. doi: 10.1097/WOX.0b013e3182439613. Epub 2012 Jan 13. PMID: 23268465; PMCID: PMC3488923. Click here. Cooper H, UK still failing to meet basic dietary guidelines, The Food Foundation, July 2025. Click here. Ashwagandha: Is it helpful for stress, anxiety, or sleep?, Fact Sheet for Health Professionals, National Institutes of Health, May 2025. Click here. Pem D, Jeewon R. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. Iran J Public Health. 2015 Oct;44(10):1309-21. PMID: 26576343; PMCID: PMC4644575. Click here. Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F. Diet-Derived Antioxidants and Their Role in Inflammation, Obesity and Gut Microbiota Modulation. Antioxidants (Basel). 2021 Apr 29;10(5):708. doi: 10.3390/antiox10050708. PMID: 33946864; PMCID: PMC8146040. Click here. Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017 Sep 15;9(9):1021. doi: 10.3390/nu9091021. PMID: 28914794; PMCID: PMC5622781. Click here. Could a vitamin or mineral deficiency be behind your fatigue?, Harvard Health Publishing, Aug 2015. Click here.
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PLAYLISTS

Adam Husler Workout Playlist

Adam Husler Workout Playlist

 Adam is one of the leading yoga teachers in London. When we asked him to create a workout playlist, he came up with a deeply soulful mix of tracks that won't fail to get a smile...
Claire Fountain Workout Playlist

Claire Fountain Workout Playlist

 Claire knows yoga. Claire also knows music. Here's her selection of workout songs compiled just for Innermost.health
Bethany Duckworth Workout Playlist

Bethany Duckworth Workout Playlist

 Bethany knows a good track when she hears one. Buckle up and get this workout playlist into your ears pronto.
Dan Morgan Workout Playlist

Dan Morgan Workout Playlist

 Dan getting zen on the decks. Here's his playlist for your next yoga session or if you need to kick back and drift away.
Elisa Rossi Workout Playlist

Elisa Rossi Workout Playlist

 Elisa's most comfortable creating works of art in the kitchen. Here are the songs that help her do just that.