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From "brain food" to Shilajit: 5 wellness need-to-knows
Written byLiz Connor
Reviewed byHeeral Tomlinson
From the latest wellness trends making noise on TikTok to the seasonal bestsellers to add to your basket, find useful tools and solutions for everyday life in our monthly wellness update
Summary
1Brain food
Why products and supplements fortified with added nutrients associated with brain health are set to dominate our kitchen...
2Shilajit
Believe it or not, this season’s hottest TikTok ingredient is a tar-like substance that’s made from decomposing mountain matter...
3The oral biome
This year we’ll be going beyond the gut to understand how the community of bacteria in our mouth impacts wider wellbeing...
Whether you’re taking things slow or planning an all-out wellbeing kick, we’ve got all the seasonal tips and advice you need to make January your best month yet.
What’s trending: Brain food
The brain is arguably one of the most important organs in our body. Yet aside from dabbling in the occasional Sudoku puzzle, few of us actually think about how to keep our cognitive function in check, especially when it comes to our diets.
Brain health is no longer a concern solely reserved for the over-65s, and a new wave of products fortified with 'brain-supporting' ingredients are primed to grow in popularity as we learn more about the link between nutrition and our minds.
How to get in on the trend: If you're looking to make lifestyle changes that may help support normal cognitive function, adding nutritious ingredients with these benefits to your daily diet is an easy step. Key staples to include are iodine (which may contribute to normal cognitive function)1, zinc-rich2 products and omega-3-rich fatty fish such as mackerel and salmon.3 For an easy-to-take supplement on-the-go, opt for omega-3 supplements high in DHA.
What’s new: Body, mind and muscle smoothies
The start of a new year is a prime time to kick start a new training routine, but if you’re planning to lift heavy weights at the gym, it’s worth spending some time thinking about your protein strategy.
From beginners tackling their first squats to seasoned lifters chasing PRs, pretty much everyone can benefit from eating more protein, which is essential for growth and maintenance of muscle mass. During exercise, tiny tears form in your muscles, which require (you guessed it) protein, maintaining them in the process.
How to get in on the trend: If you want to reap the muscle-supporting benefits of protein, try adding Tri Active’s Super Good Apple and Blueberry Protein Smoothie to your post-workout routine. Each 50g contains 24g of protein, as well as 26 vitamins and minerals - including pantothenic acid to support normal mental performance and zinc to support cognitive function - giving you an extra helping hand during the dreariest month of the year.
What’s in season: Shilajit
If you’re a regular on socials, you’re probably already familiar with the supplement shilajit - a sticky, mineral-rich resin that’s found in mountainous regions like the Himalayas. Long a staple of traditional remedies, this black, tar-like substance is thought to be formed over centuries by the gradual decomposition caused by microorganisms on plant and rock material.
In recent months however, Shilajit has emerged as the latest new-old ingredient to creep into Western wellness culture, with devotees sharing their love for the trendy supplement on TikTok.
How to get in on the trend: With minerals like iron, calcium, magnesium and potassium,4 our Shilajit 100mg Capsules are made with 80% humic compounds.5
As always, it’s worth speaking to your GP before adding any new supplements into your diet.
What you’re loving: Matrescence
As the nutrition space pivots to address the needs of men and women who are prioritising their fertility and overall wellbeing, the conversation around ‘matrescence’ - the psychological and physiological significance of being a mother - is heating up.
In its wake, a new wave of emerging research, which delves into the changes to women’s brains during and after pregnancy, is leading to a greater understanding of the physiological impact of motherhood. According to recent stats, as many as one in five women struggle with their mental health during pregnancy or in the first year after birth.6
How to get on the trend: With the average age of women who gave birth increasing to 30.9 in 2022, a wider range of solutions are appearing to support mothers’ health at every stage.
This year, H&B is also collaborating with period tracking app Moody Month to provide recommendations for women at all stages.
What’s next: The oral biome
After years of gut-friendly products popping up all over the place, 2025 will introduce us to the benefits of supporting the microbiome in your mouth.
Did you know that your mouth contains the second most diverse microbial community (the first being the gut) in the body, harbouring over 700 species of bacteria? What’s more, researchers reckon that when the oral microbiome is off-kilter, we should all be taking conscious steps to support its diversity.
How to get in on the trend: With emerging studies7-10 finding that a well-balanced mouth microbiome is associated with brain health, gut health, metabolic health and immunity, brands are responding with innovative products to support the oral microbiome.
Want more of the latest news, tips and trends?
Get a concentrated hit of wellness knowledge every month – direct to your inbox – by signing up to Holland & Barrett. Just be sure to opt in to our marketing emails.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Redman K, Ruffman T, Fitzgerald P, Skeaff S. Iodine Deficiency and the Brain: Effects and Mechanisms. Critical Reviews in Food Science and Nutrition [Internet]. 2016 Dec 9;56(16):2695–713. Available from: https://pubmed.ncbi.nlm.nih.gov/25880137/
2. Marger L, Schubert CR, Bertrand D. Zinc: an underappreciated modulatory factor of brain function. Biochemical pharmacology [Internet]. 2014 [cited 2019 Nov 21];91(4):426–35. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25130547
3. Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus [Internet]. 2022 Oct 9;14(10). Available from: https://www.cureus.com/articles/116591-effects-of-omega-3-polyunsaturated-fatty-acids-on-brain-functions-a-systematic-review
4. Kamgar E, Kaykhaii M, Zembrzuska J. A Comprehensive Review on Shilajit: What We Know about Its Chemical Composition. Critical Reviews in Analytical Chemistry [Internet]. 2023 Dec 22;1–13. Available from: https://pubmed.ncbi.nlm.nih.gov/38133965/
5. Csicsor A, Tombácz E, Kulcsár P. Antioxidant potential of humic substances measured by Folin-Ciocalteu, CUPRAC, QUENCHER-CUPRAC and ESR methods. Journal of Molecular Liquids [Internet]. 2023 Oct 10;391:123294. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0167732223021001
6. NHS. Your mental health - Start for Life [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/start-for-life/baby/your-mental-health/
7. Sansores-España LD, Melgar-Rodríguez S, Olivares-Sagredo K, Cafferata EA, Martínez-Aguilar VM, Vernal R, et al. Oral-Gut-Brain Axis in Experimental Models of Periodontitis: Associating Gut Dysbiosis With Neurodegenerative Diseases. Frontiers in Aging. 2021 Dec 10;2.
8. Rivier CA, Renedo D, de Havenon A, Gill TM, Payabvash S, Sheth KN, et al. Poor Oral Health Is Associated with Worse Brain Imaging Profiles. medRxiv [Internet]. 2023 Mar 18;2023.03.18.23287435. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10055602/
9. Modulation of Immune Response in Oral Health: Current Challenges and Future Directions [Internet]. Frontiers. 2024 [cited 2024 Dec 17]. Available from: https://www.frontiersin.org/research-topics/57354/modulation-of-immune-response-in-oral-health-current-challenges-and-future-directions
10. Mauri-Obradors E, Elosua R. The oral-systemic axis: how oral health affects cardiovascular and metabolic health. European Journal of Preventive Cardiology [Internet]. 2023 Nov 7 [cited 2024 Oct 3];31(1):11–2. Available from: https://academic.oup.com/eurjpc/article-abstract/31/1/11/7378817
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