Saturday, 13 June 2026

How to Stop Smoking: Proven Ways to Quit and the Free UK Support That Makes It Easier

Zero Jargon Health - Live the Life you Choose to Live

Stopping smoking is one of the best things you can do for your health, at any age. It remains the single biggest cause of preventable illness and death in the UK, and treating its harms costs the NHS around £2.5 billion a year. The good news is that your body starts to recover almost immediately – within 48 hours of your last cigarette, the carbon monoxide clears from your blood. Better still, you do not have to rely on willpower alone, which is actually the least effective way to quit. There are more proven methods, and more free support, than ever before.

Key insight: You are up to three times more likely to quit for good when you combine a stop smoking treatment with support from a local Stop Smoking Service. And if you can stay smoke-free for 28 days, you are five times more likely to quit for good.

Proven ways to quit

1. Local Stop Smoking Services (the best place to start)

These free services pair you with a trained adviser – often an ex-smoker – who helps you set a quit date, choose the right treatment and stay on track, usually weekly for the first few weeks. Support is friendly, non-judgmental and flexible: face-to-face, by phone or by video, in GP surgeries, pharmacies and community venues. You can find your local service by postcode.

2. Nicotine Replacement Therapy (NRT)

NRT gives you nicotine without the tar and carbon monoxide that cause most of the harm from smoking. It comes as patches, gum, lozenges, an inhalator, and mouth or nasal sprays. Using two types together – for example, a patch plus gum – works better than using one on its own.

3. Stop smoking tablets

Three prescription medicines can help: varenicline (reintroduced to the NHS in 2024 after a new, safety-approved version was produced), cytisine (newer to the UK, plant-derived, and working in a similar way), and bupropion (Zyban). They reduce cravings and ease withdrawal. Your adviser, GP or pharmacist can check which one is right for you. Read more about nicotine-free medicines.

4. Vaping (e-cigarettes) and ‘Swap to Stop’

Evidence shows vaping is one of the most effective quit aids – roughly twice as effective as patches or gum – and far less harmful than smoking, although not risk-free. Vapes are not available on prescription, but many areas offer free vape kits through the government-funded Swap to Stop scheme, alongside behavioural support; ask your local service what is available. If you do not smoke, do not vape. Learn more about vaping to quit smoking.

The winning combination: Combining a nicotine-free tablet with a nicotine product gives you the best chance of success — the NHS says this combination can make you over five times more likely to quit for good than relying on willpower alone.

5. Free digital tools

The free NHS Quit Smoking app guides you through a 28-day programme and tracks your savings and health gains. You can also build a free Personal Quit Plan in minutes, or join the supportive NHS Smokefree online community.

Method	What it involves	Good to know
Local Stop Smoking Service	Trained adviser, a quit-date plan, weekly support and free treatment	Up to 3× more likely to quit; the best starting point
NRT (patches, gum, etc.)	Steady or fast-acting nicotine without tar or carbon monoxide	Best used as two types together
Stop smoking tablets	Varenicline, cytisine or bupropion to cut cravings	Prescription only; ask your GP, pharmacist or adviser
Nicotine vape	Inhaled nicotine with a familiar hand-to-mouth action	About 2× more effective than patches or gum; free via Swap to Stop in many areas
NHS app & tools	28-day app, Personal Quit Plan and online community	Free; 28 days smoke-free = 5× more likely to quit

What the evidence does not back

NHS advisers do not recommend hypnotherapy or acupuncture, because there is not enough evidence that they help you stop. And while going it alone on willpower is the most common approach, it is the least effective – so do give yourself the best odds by accepting some support.

Free support wherever you live in the UK

Help is free across all four nations, and you can usually refer yourself with no waiting list.

Nation	Service	How to get help
England	NHS Better Health	Smokefree National Helpline: 0300 123 1044
Scotland	Quit Your Way Scotland	Helpline: 0800 84 84 84 (no minimum age)
Wales	Help Me Quit	0800 085 2219 or text HMQ to 80818 (Welsh-language support available)
Northern Ireland	Stop Smoking NI	Find local providers via the NHS UK quit smoking services page

However many times you have tried before, each attempt teaches you something – and the right support can make this the one that sticks. Pick one step today: book a local service, download the NHS Quit Smoking app, or pick up the phone. A healthier, smoke-free life is within reach, and you do not have to do it alone.

This article is for general information and is not a substitute for personalised medical advice. Speak to your GP, pharmacist or local Stop Smoking Service about the right options for you.

References

Action on Smoking and Health (2026) Stopping smoking. Available at: https://ash.org.uk/resources/view/stopping-smoking (Accessed: 13 June 2026).

Help Me Quit (2026) Help Me Quit – stop smoking support in Wales. Available at: https://helpmequit.wales/ (Accessed: 13 June 2026).

NHS (2026) Quit smoking – Better Health. Available at: https://www.nhs.uk/better-health/quit-smoking/ (Accessed: 13 June 2026).

NHS (2026) Find your local Stop Smoking Service – Better Health. Available at: https://www.nhs.uk/better-health/quit-smoking/ready-to-quit-smoking/find-your-local-stop-smoking-service/ (Accessed: 13 June 2026).

NHS (2026) Quit with nicotine-free medicines – Better Health. Available at: https://www.nhs.uk/better-health/quit-smoking/ready-to-quit-smoking/quit-with-nicotine-free-medicines/ (Accessed: 13 June 2026).

NHS (2026) Vaping to quit smoking – Better Health. Available at: https://www.nhs.uk/better-health/quit-smoking/ready-to-quit-smoking/vaping-to-quit-smoking/ (Accessed: 13 June 2026).

NHS (2026) UK quit smoking services – Better Health. Available at: https://www.nhs.uk/better-health/quit-smoking/uk-quit-smoking-services/ (Accessed: 13 June 2026).

NHS (2026) NHS stop smoking services help you quit. Available at: https://www.nhs.uk/live-well/quit-smoking/nhs-stop-smoking-services-help-you-quit/ (Accessed: 13 June 2026).

NHS England (2024) NHS rolls out ‘stop-smoking’ pill to help tens of thousands quit. Available at: https://www.england.nhs.uk/2024/11/nhs-rolls-out-stop-smoking-pill-to-help-tens-of-thousands-quit/ (Accessed: 13 June 2026).

NHS inform (2026) Quit Your Way Scotland. Available at: https://www.nhsinform.scot/care-support-and-rights/nhs-services/helplines/quit-your-way-scotland/ (Accessed: 13 June 2026).

IMPORTANT MEDICAL DISCLAIMER

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Always consult with a qualified healthcare professional or your GP before starting any new supplement regimen, particularly if you manage pre-existing conditions or take prescription medication.

Taking Your Medicines as Prescribed: Practical Ways to Help Yourself

Medicines & Self-Care

Simple, realistic strategies to make taking your medicines easier — and where to find free NHS support when you need it.

If you have ever forgotten a tablet, skipped a dose because of side effects, or quietly stopped a medicine altogether, you are far from alone. NICE estimates that between a third and a half of medicines prescribed for long-term conditions are not taken as recommended. The good news? Small, practical changes can make a real difference — and you do not have to figure it out on your own.

First, work out why doses get missed

The NHS Specialist Pharmacy Service describes two broad reasons people do not take medicines as prescribed. Unintentional non-adherence is when you want to take your medicine but practical barriers get in the way — forgetting, a confusing routine, or difficulty opening packaging. Intentional non-adherence is when you decide not to take it, often because of worries about side effects or doubts that it is helping.

Being honest with yourself about which applies to you matters, because the fixes are different. Forgetting needs reminders and routines. Doubts and worries need a conversation with your GP or pharmacist — not silence.

Anchor medicines to your daily routine

Habits stick best when attached to something you already do every day. Take your morning tablets when you put the kettle on; keep evening medicines beside your toothbrush. Pharmacists call this fitting medicines into your existing routine, and it is one of the most reliable ways to stop doses slipping through the cracks. Keep medicines somewhere visible to you — but always out of sight and reach of children.

Use tools that do the remembering for you

Tool	How it helps
Phone alarms or medicine apps	A nudge at the right time, every time — personal and interactive reminders work best
Pill organiser (dosette box)	Shows at a glance whether today's dose has been taken
Medication reminder chart	Summarises what each medicine is for and when to take it
Family, friends or carers	A quick call or text reminder from someone you trust

Ask whether your routine can be simplified

There is evidence that reducing the number of medicines, or how often you take them, can improve adherence. If you are juggling multiple doses at different times, ask your GP or pharmacist for a medication review. A once-daily option or a combination tablet may exist — but never change or stop a medicine without speaking to them first.

Starting something new? Use the free NHS New Medicine Service

If you are newly prescribed a medicine for an eligible long-term condition — such as high blood pressure, asthma, type 2 diabetes or, since October 2025, depression — community pharmacies in England offer the NHS New Medicine Service. It involves three private conversations with a pharmacist (in person or by phone) over the first few weeks, where you can raise concerns, side effects or practical problems.

Key Finding

Research behind the New Medicine Service shows pharmacist support in the first weeks of a new medicine increases adherence — translating into better health outcomes at lower overall cost to the NHS.

Never run out: order repeats in good time

Running out of tablets is one of the most avoidable causes of missed doses. You can order repeat prescriptions online through the NHS App or the NHS website and have them sent to a pharmacy of your choice — some offer delivery. Put a recurring reminder in your calendar to reorder about a week before your supply runs out, allowing time for your GP surgery to process the request.

Missed a Dose?

Do not panic and do not take a double dose to catch up. Check the patient information leaflet for what to do, and if you are unsure, ask your pharmacist or call NHS 111.

Talk honestly — it changes everything

NICE guidance is clear that adherence improves when patients are genuinely involved in decisions about their medicines. If side effects are troubling you, if the cost or routine is a struggle, or if you simply do not believe a medicine is working, say so. Your GP or pharmacist cannot fix a problem they do not know about — and there is almost always an alternative, an adjustment or extra support available.

Taking medicines reliably is not about willpower. It is about building a system — routines, reminders, timely reordering and open conversations — that makes the right thing the easy thing.

References

National Institute for Health and Care Excellence (2009) Medicines adherence: involving patients in decisions about prescribed medicines and supporting adherence (CG76). Available at: https://www.nice.org.uk/guidance/cg76 (Accessed: 11 June 2026).

NHS (no date) How to order a repeat prescription. Available at: https://www.nhs.uk/nhs-services/prescriptions/how-to-order-a-repeat-prescription/ (Accessed: 11 June 2026).

NHS England (no date) NHS New Medicine Service. Available at: https://www.england.nhs.uk/primary-care/pharmacy/pharmacy-services/nhs-new-medicine-service/ (Accessed: 11 June 2026).

Specialist Pharmacy Service (2025) Defining and understanding medication adherence. Available at: https://www.sps.nhs.uk/articles/defining-and-understanding-medication-adherence/ (Accessed: 11 June 2026).

Specialist Pharmacy Service (2025) Reminding to take medicines: supporting adherence. Available at: https://www.sps.nhs.uk/articles/reminding-to-take-medicines-supporting-adherence/ (Accessed: 11 June 2026).

IMPORTANT MEDICAL DISCLAIMER

Wednesday, 10 June 2026

Free Follow-Along Arthritis Workouts You Can Do at Home

Staying Active

Gentle, expert-led exercise videos from Arthritis UK — no gym, no kit, no cost.

If you live with arthritis, the idea of exercise can feel daunting. When your joints already ache, moving more might sound like the very last thing you want to do. But the opposite is often true: gentle, regular movement is one of the most effective ways to ease pain and stiffness, lift your mood and stay independent. Best of all, you don’t need a gym membership or any special equipment to begin. Arthritis UK (formerly Versus Arthritis) has produced a library of free, follow-along exercise videos — all gathered on its official YouTube channel and designed especially for people living with arthritis.

Key Finding

Keeping active is one of the best things you can do for arthritis. Regular movement can reduce pain, stiffness and fatigue, strengthen the muscles that support your joints, help you manage your weight and boost your overall wellbeing.

Why moving helps when your joints hurt

It’s a common myth that exercise wears your joints out. In reality, the right kind of movement does the opposite. Stronger muscles take pressure off your joints, which can mean less pain. Stretching keeps your joints supple and helps loosen that stiff, “seized-up” feeling — especially first thing in the morning. Movement also releases tension, improves sleep and gives your mood a lift. The key is to start gently, listen to your body, and build up slowly at a pace that suits you.

What’s on the Arthritis UK YouTube channel

All of the charity’s movement series are free to watch as many times as you like. Three are especially worth knowing about.

Let’s Move with Leon is a full-body programme of 30-minute sessions led by fitness expert Leon Wormley, who specialises in working with people who have arthritis and related conditions. It’s split into twelve sessions — covering mobility, strength, balance, posture and flexibility — and is designed to be done in order, at your own pace, with no special gear required.

Full body stretching is a set of gentle routines of around 20 minutes each, led by physiotherapist Jay Milomo alongside people who live with arthritis. There’s a morning routine to ease overnight stiffness, a daytime routine to keep you moving, and a calming evening routine to help you unwind and sleep.

Let’s Move for Surgery is a toolkit of follow-along routines for anyone waiting for, or recovering from, hip, knee or shoulder replacement surgery. Keeping active before an operation can strengthen your joints and may help you recover more quickly afterwards.

Series	What it is	Good for	Watch
Let’s Move with Leon	12 × 30-minute full-body sessions with Leon Wormley	A structured plan to build strength, balance and flexibility	Full playlist · Session 1: Mobility
Full body stretching	3 × 20-minute gentle routines with physiotherapist Jay Milomo	Easing stiffness morning, noon and night	Morning · Daytime · Evening
Let’s Move for Surgery	Follow-along routines for hip, knee and shoulder operations	Preparing for or recovering from joint replacement surgery	Full playlist

Before You Start

These videos are a great place to begin, but they are not a substitute for personalised advice. If you’re new to exercise, having a flare-up, or waiting for surgery, check with your GP, physiotherapist or healthcare professional about what’s right for you. Start slowly, keep water to hand, make sure you have clear space around you, and stop if anything causes sharp or unusual pain.

A quick note: Arthritis UK’s live, weekly Let’s Move with Leon email programme is paused for now — but all of the session videos remain available to follow any time on YouTube.

How to get started today

You can begin in minutes. Pick the series that fits where you are right now — the morning stretch if mornings are your stiffest time, Leon’s Session 1 if you’d like a structured plan to work through, or the Surgery toolkit if an operation is on the horizon. Prop your device somewhere you can see it, clear a little space, and follow along. There’s no pressure to finish a whole video; even a few minutes counts. Do a little more on good days and take it easy on harder ones.

No reliable internet? There’s an option for that too

Not everyone has easy access to online video, and Arthritis UK has thought of that. Both Let’s Move with Leon and Let’s Move for Surgery are available as DVDs from the Arthritis UK shop, or as a free downloadable PDF guide. Postage on physical booklets is free, so you can follow the very same routines from your living room without streaming a thing.

Living with arthritis doesn’t mean giving up on movement — and you don’t have to work it out alone. Whether you press play on YouTube today or send off for a DVD, Arthritis UK’s free videos are a friendly, expert-led place to start. Your joints will thank you for it.

References

Arthritis UK (no date) Exercising with arthritis. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/ (Accessed: 10 June 2026).

Arthritis UK (no date) Let’s Move with Leon. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/lets-move-with-leon/ (Accessed: 10 June 2026).

Arthritis UK (no date) Full body stretching. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/full-body-stretching/ (Accessed: 10 June 2026).

Arthritis UK (no date) Let’s Move for Surgery toolkit. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/lets-move-for-surgery-toolkit/ (Accessed: 10 June 2026).

Arthritis UK (no date) Let’s Move FAQs. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/let-s-move-faqs/ (Accessed: 10 June 2026).

Arthritis UK (2025) The positive impact of exercise on your arthritis: what our research tells us. Available at: https://www.arthritis-uk.org/news/2025/march/the-positive-impact-of-exercise-on-your-arthritis-what-our-research-tells-us/ (Accessed: 10 June 2026).

Arthritis UK (2025) A new era as Versus Arthritis becomes Arthritis UK. Available at: https://www.arthritis-uk.org/news/2025/october/a-new-era-as-versus-arthritis-becomes-arthritis-uk/ (Accessed: 10 June 2026).

Arthritis UK (no date) Arthritis UK [YouTube channel]. Available at: https://www.youtube.com/@arthritis-uk (Accessed: 10 June 2026).

Arthritis UK (no date) Let’s Move with Leon [YouTube playlist]. Available at: https://www.youtube.com/playlist?list=PLXKNfcIcSzgXklHU-xt6zXo0Q1XZMX3qF (Accessed: 10 June 2026).

Arthritis UK (no date) Let’s Move for Surgery [YouTube playlist]. Available at: https://www.youtube.com/playlist?list=PLXKNfcIcSzgXqUgPzAOBdLF3lOzcTg_wb (Accessed: 10 June 2026).

IMPORTANT MEDICAL DISCLAIMER

Friday, 5 June 2026

Can Vitamin K2 Slow Down Calcium Build-Up in Your Arteries?

Heart Health

What the latest evidence shows — and what it doesn't

If you've been told you have calcium deposits in your arteries, you may have come across claims that Vitamin K2 can reverse the damage. The short answer is: it cannot undo what's already there. Once calcium hardens inside an artery wall, those deposits are permanent — no supplement can dissolve them. But growing clinical evidence suggests that Vitamin K2 may help slow down the rate at which new calcium deposits form.

What actually happens inside your arteries?

When calcium hardens inside an artery wall — a condition called coronary artery calcification — it sets in place, much like concrete once it has cured. It cannot simply dissolve back into the bloodstream. What Vitamin K2 may be able to do is act as a brake, slowing the rate at which new deposits form in your blood vessels.

How does Vitamin K2 work in the body?

Your body produces a protein called matrix Gla protein (MGP). Think of it as a traffic warden for calcium: its job is to stop calcium from settling in the wrong places — such as the walls of your arteries.

For MGP to do that job properly, it needs to be switched on. The switch is Vitamin K2.

When K2 levels are adequate, MGP is activated. It intercepts calcium circulating in the bloodstream and redirects it away from your artery walls, towards your bones and teeth, where it is genuinely needed (Hariri et al., 2021). When K2 levels are low, MGP remains dormant, leaving calcium unguided. Research has closely linked this inactive state to stiffer arteries and faster progression of coronary artery disease.

What does the research actually show?

Cardiologists are increasingly interested in Vitamin K2 — particularly when paired with Vitamin D — as a possible way of slowing coronary artery calcium progression. One of the most significant recent studies is the 2023 AVADEC trial: a double-blinded randomised controlled trial (the gold standard of medical evidence). Participants with significant existing calcium deposits were given a daily combination of Vitamin K2 (720 micrograms) and Vitamin D for two years.

 Key Finding

Overall, the trial found no statistically significant reduction in calcium progression across the whole group. However, in a pre-specified subgroup of men carrying the heaviest calcium burden (scores above 400), supplementation significantly slowed the rate of further build-up compared with those taking a dummy pill.

A trend toward less soft, unstable plaque was also observed in the supplement group, though this did not reach statistical significance. Notably, serious cardiovascular events — including heart attacks and deaths — occurred in significantly fewer participants who received the supplements (1.9%) than those who did not (6.7%), a finding the researchers describe as exploratory and in need of further study (Hasific et al., 2023).

What the trial did not show was any reversal of existing calcification, or a benefit for those with lower calcium scores. The researchers have since launched a follow-up trial (DANCODE) specifically to confirm the high-burden subgroup findings.

Where does Vitamin K2 come from?

Vitamin K2 is very different from Vitamin K1, found in leafy greens such as spinach and kale. Eating more salad will not raise your K2 levels. K2 is primarily produced by bacteria and is found in a much narrower range of foods:

Food Source	K2 Type	Notes
Natto (fermented soybeans)	MK-7	Highest concentration of any food; strong taste and texture
Fermented cheeses (Gouda, Edam)	MK-7	Good amounts; more widely available in the UK
Dark chicken meat (thighs, legs)	MK-4	Among the best meat sources
Beef liver	MK-4	Rich source; acquired taste
Egg yolks	MK-4	Modest amounts
High-fat dairy (butter, hard cheeses)	MK-4	Modest amounts; varies by product

The challenge is that the therapeutic doses used in clinical trials — 720 micrograms of K2 (MK-7 form) per day — are extremely difficult to reach through diet alone, particularly on a typical Western diet. For this reason, cardiologists researching this area generally favour supplementation over relying on food sources alone (Hariri et al., 2021).

⚠ Important

Before starting a high-dose Vitamin K2 supplement, speak to your GP or cardiologist first. K2 can interact with blood-thinning medications such as warfarin, and the right approach will depend on your individual medical history and any other medicines you take.

The bottom line

Vitamin K2 is not a cure for coronary artery disease, and it will not dissolve existing calcium deposits. However, the clinical evidence that it may slow further progression — particularly for those already carrying a heavy calcium burden — is growing stronger. A follow-up trial is already under way to build on these findings.

As always, any decision about supplementation at therapeutic doses should be made in partnership with a healthcare professional who knows your full medical picture.

References

Hariri, E. et al. (2021) 'Vitamin K2 — a neglected player in cardiovascular health: a narrative review', Open Heart, 8(2), p. e001715. Available at: https://openheart.bmj.com/content/8/2/e001715 (Accessed: 5 June 2026).

Hasific, S. et al. (2023) 'Effects of Vitamin K2 and D Supplementation on Coronary Artery Disease in Men: A RCT', JACC: Advances, 2(9), p. 100643. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11198368/ (Accessed: 5 June 2026).

IMPORTANT MEDICAL DISCLAIMER

Monday, 1 June 2026

UK Mental Health Support: Who to Contact and How They Can Help

MENTAL HEALTH SUPPORT

Mental health affects every one of us. Whether you are going through a difficult time yourself, or you are concerned about someone you care about, knowing where to turn can make a real difference. The UK has a wide network of free, confidential support — from NHS services you can access around the clock, to trusted national charities staffed by trained volunteers. This guide sets it all out clearly, so you always know exactly who to call, text, or visit online.

⚠ If you or someone else is in immediate danger: Call 999 or go to your nearest A&E department. For urgent mental health support that is not life-threatening, call NHS 111 and select Option 2 for 24/7 crisis care — available nationally across the UK.

NHS Mental Health Support

There are three main NHS routes to mental health support, depending on how urgently you need help.

Service	What it offers	How to access
NHS 111 — Option 2	Round-the-clock urgent mental health crisis support. Available nationally since April 2024. Your call is routed directly to a trained mental health professional in your local area — with no additional 111 assessment required first (NHS England Digital, 2025).	Call 111 and select Option 2
Your GP	First port of call for ongoing mental health concerns — anxiety, low mood, depression, or anything affecting your daily life. Your GP can offer support, prescribe medication where appropriate, and refer you to specialist services.	Contact your registered GP surgery
NHS Talking Therapies	Free talking therapy — including CBT — for anxiety and depression. Available in England to adults aged 18 or over (16 or over in some areas). No GP referral is needed: you can refer yourself directly online (NHS, 2025).	Find a service at nhs.uk

National Mental Health Charities

All of the following charities offer free, confidential support. Every contact number and web address has been checked and confirmed as active at the time of publication.

Charity	What they offer	Contact	Hours
Samaritans	Confidential, non-judgmental listening support for anyone in distress or struggling with difficult feelings	116 123 (free, no area code needed)	24/7, every day of the year
CALM	Support for anyone struggling with life's difficulties, including suicidal thoughts. Available by phone, webchat, and WhatsApp	0800 58 58 58 (free)	5pm–midnight, every day
Shout	Free, anonymous crisis text support for anyone struggling to cope, connected to a trained volunteer	Text SHOUT to 85258	24/7, every day
Papyrus HOPELINE247	Confidential suicide prevention advice for young people under 35, and for anyone concerned about them	0800 068 4141 (free) Text 88247	24/7, every day of the year
Mind	Mental health information, signposting to local services, and emotional support via phone, email, and text	0300 123 3393 Text 86463	Mon–Fri, 9am–6pm
SANEline	Emotional support, guidance, and information for anyone affected by mental illness — including family members and carers	0300 304 7000	4pm–10pm, 365 days a year
YoungMinds	Mental health crisis support for young people. A separate Parents Helpline offers guidance for anyone worried about a child or young person	Crisis: text YM to 85258 Parents: 0808 802 5544	Crisis text: 24/7 Parents line: Mon–Fri, 9:30am–4pm
Rethink Mental Illness	Practical advice on mental illness, treatments, rights, welfare benefits, and carer support. For adults aged 18+ living in England	Via phone or webchat — see rethink.org	Mon–Fri, 9:30am–4pm

💡 Not sure where to start? The Hub of Hope is a free, UK-wide mental health service database. Enter your postcode to instantly find both local and national support options that suit your needs.

Key points to remember

For an immediate emergency, always call 999.
For an urgent mental health crisis, call 111 and select Option 2 — any time, day or night.
For a confidential conversation right now, call the Samaritans on 116 123 — it is free, always open, and completely confidential.
For ongoing mental health concerns, start with your GP or self-refer to NHS Talking Therapies.
You do not need a referral to access most of the services listed above.

A final word

Looking after your mental health matters — and so does knowing that you are not alone. Whether you need someone to listen right now, clear information about what you are experiencing, or help supporting someone you care about, the services listed here are ready, free, and staffed by people who genuinely want to help. Reaching out is a sign of strength, not weakness. You deserve support.

References

Campaign Against Living Miserably (CALM) (2026) CALM — Get Help. Available at: https://www.thecalmzone.net/ (Accessed: 1 June 2026).
Hub of Hope (2026) Hub of Hope — Find Mental Health Support Near You. Available at: https://hubofhope.co.uk/ (Accessed: 1 June 2026).
Mind (2026) Helplines. Available at: https://www.mind.org.uk/information-support/helplines/ (Accessed: 1 June 2026).
NHS (2025) NHS Talking Therapies for Anxiety and Depression. Available at: https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/nhs-talking-therapies/ (Accessed: 1 June 2026).
NHS England Digital (2025) Access to Crisis Care via NHS 111 — Mental Health, August 2025. Available at: https://digital.nhs.uk/data-and-information/publications/statistical/access-to-crisis-care-via-nhs-111---mental-health/august-2025 (Accessed: 1 June 2026).
Papyrus UK (2026) HOPELINE247. Available at: https://www.papyrus-uk.org/papyrus-hopeline247/ (Accessed: 1 June 2026).
Rethink Mental Illness (2026) Contacting the Advice Service. Available at: https://www.rethink.org/advice-and-information/about-our-advice-service/contacting-the-advice-service/ (Accessed: 1 June 2026).
SANE (2026) SANEline Services. Available at: https://www.sane.org.uk/how-we-help/emotional-support/saneline-services (Accessed: 1 June 2026).
Samaritans (2026) Contact a Samaritan. Available at: https://www.samaritans.org/how-we-can-help/contact-samaritan/ (Accessed: 1 June 2026).
Shout 85258 (2026) Get Help — Free, 24/7, Confidential Mental Health Text Support. Available at: https://giveusashout.org/get-help/ (Accessed: 1 June 2026).
YoungMinds (2026) Mental Health Support for Young People. Available at: https://www.youngminds.org.uk/young-person/ (Accessed: 1 June 2026).

All contact details correct at time of publication (June 2026). Please verify directly with each organisation if you are reading this at a later date. This blog post is for information only and is not a substitute for professional medical advice.

IMPORTANT MEDICAL DISCLAIMER

Creatine and Your Brain: What the 25g Study Really Shows

NUTRITION & SUPPLEMENTATION

Creatine has been a staple of gym bags and protein shakes for decades. But lately, it has been making headlines for something rather different: its effects on the brain. A viral TikTok video by fitness creator @trainbloom has reignited a conversation about high-dose creatine — specifically a single hit of roughly 25 grams — and its potential to sharpen thinking during sleep deprivation. The claims are striking. But how closely does the social media version match the actual science?

What Is Creatine?

Creatine is a naturally occurring compound produced by the body from amino acids, primarily in the liver and kidneys. It is also found in meat and fish. Its main role is to rapidly replenish adenosine triphosphate (ATP) — the molecule your cells use for quick bursts of energy. Around 95% of your body’s creatine is stored in muscle tissue. The remaining portion is concentrated in high-energy organs, including the brain.

The German Research: What It Found

The study at the heart of this conversation was published in Scientific Reports in 2024 by researchers at Forschungszentrum Jülich in Germany (Gordji-Nejad et al., 2024). Fifteen healthy participants were kept awake for 21 hours. One group received a single high dose of creatine monohydrate — approximately 0.35g per kilogram of body weight, equating to around 24.5g for a 70kg adult — while the other received a placebo.

Brain scans confirmed that creatine helped sustain phosphocreatine and ATP levels during sleep deprivation. Participants who took creatine outperformed those on the placebo on tests of processing speed and short-term memory. The benefits appeared within three to four hours and lasted up to nine hours.

 Key Insight: What the Study Did — and Did Not — Show

The TikTok video claims the creatine group performed “even better than if they were well-rested without creatine.” This is not what the published research states. What the study actually shows is that creatine partially reversed the cognitive decline caused by sleep deprivation — a genuinely meaningful finding, but a different one. The study also involved just 15 participants, making it too small to draw confident conclusions for the general population. A 2026 follow-up study in Nutrients (Gordji-Nejad et al., 2026) used 29 participants and a lower dose, confirming improvements in logic, vigilance and numerical processing, and noted that effects appear to be dose-dependent.

Why Sleep Deprivation Is the Key Variable

Under normal conditions, creatine crosses the blood-brain barrier very slowly. Sleep deprivation appears to induce cellular stress that temporarily increases the brain’s uptake of creatine. This is why the results are specific to sleep-deprived conditions. The current evidence does not clearly support the idea that a large single dose boosts cognitive function when you are well-rested.

Creatine Doses at a Glance

Dose	Common Use	Evidence Base
3–5g / day	Standard maintenance	Extensive; well-established for muscle performance and safety
10g / day	Emerging brain health approach	Growing evidence; MRI studies suggest brain uptake increases at this level
~25g single dose	Research/loading phase	Very limited; studied only in sleep-deprived conditions

The 10g Per Day Question

While 25g is a research-setting dose with specific conditions attached, a more practical figure has gained both scientific and popular attention: 10g per day. Biomedical scientist Dr Rhonda Patrick, speaking on The Diary of a CEO with Steven Bartlett in 2025, explained her shift from the standard 5g to 10g daily. She cited MRI-based evidence showing that creatine concentrations in certain brain regions begin to rise noticeably once daily doses move above the standard 5g maintenance level.

A 2024 systematic review and meta-analysis in Frontiers in Nutrition (Xu et al., 2024), covering 16 randomised controlled trials and nearly 500 participants, found statistically significant improvements in memory from creatine supplementation. However, the authors rated the certainty of this evidence as moderate, and evidence for processing speed, executive function and attention was rated as low. More high-powered trials are needed before firm guidance can be issued.

Side Effects at High Doses

At a single dose of around 25g, the most commonly reported side effects are gastrointestinal: bloating, cramping and diarrhoea. These are dose-dependent, meaning the higher the dose, the more likely they are to occur. For most healthy adults, standard doses of 3–5g per day have a strong safety record, with no credible evidence of kidney harm in people without pre-existing kidney conditions. Anyone with kidney disease, or who takes regular medication, should speak to their GP before supplementing.

 What UK and EU Regulators Say

In November 2024, the European Food Safety Authority (EFSA) concluded that a cause-and-effect relationship between creatine supplementation and improved cognitive function in the general population has not been established (EFSA, 2024). The UK Nutrition and Health Claims Committee (UKNHCC) published its own scientific opinion in August 2024, reflecting the same cautious position (UKNHCC, 2024). This does not mean creatine has no effect on the brain. It means the evidence is not yet strong or consistent enough to support a formal health claim.

The Bottom Line

Creatine’s potential as a brain supplement is genuinely interesting science. The German research offers a real proof of concept for sleep-deprived conditions, and the growing evidence around 10g daily use is worth watching closely. But the viral story has run ahead of what the data currently supports. A single 25g dose is not a general cognitive booster — it is a research tool used under very specific conditions, with a small number of participants and uncomfortable side effects at that dose.

If you are thinking about increasing your creatine intake beyond the standard 3–5g, a conversation with your GP is the right starting point — particularly if you have any existing health conditions or take regular medication.

References

European Food Safety Authority Panel on Nutrition, Novel Foods and Food Allergens (2024) ‘Creatine and improvement in cognitive function: Evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006’, EFSA Journal, 22(11), e9100. Available at: https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2024.9100 (Accessed: 1 June 2026).

Forschungszentrum Jülich (2024) Creatine improves cognitive performance during sleep deprivation [Press release]. Available at: https://www.fz-juelich.de/en/news/archive/press-release/2024/creatine-improves-cognitive-performance-during-sleep-deprivation (Accessed: 1 June 2026).

Gordji-Nejad, A., Matusch, A., Kleedörfer, S. et al. (2024) ‘Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation’, Scientific Reports, 14, 4937. Available at: https://www.nature.com/articles/s41598-024-54249-9 (Accessed: 1 June 2026).

Gordji-Nejad, A. et al. (2026) ‘Single-dose creatine reduces sleep deprivation-induced deterioration in cognitive performance’, Nutrients, 18(8), 1192. Available at: https://www.mdpi.com/2072-6643/18/8/1192 (Accessed: 1 June 2026).

Roschel, H., Gualano, B., Ostojic, S.M. and Rawson, E.S. (2021) ‘Creatine supplementation and brain health’, Nutrients, 13(2), 586. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916590/ (Accessed: 1 June 2026).

UK Nutrition and Health Claims Committee (2024) UKNHCC scientific opinion: creatine supplementation and improved cognitive function. Available at: https://www.gov.uk/government/publications/uknhcc-scientific-opinion-creatine-supplementation-and-improved-cognitive-function (Accessed: 1 June 2026).

Xu, C., Bi, S., Zhang, W. and Luo, L. (2024) ‘The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis’, Frontiers in Nutrition, 11, 1424972. Available at: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full (Accessed: 1 June 2026).

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NUTRITION & SUPPLEMENTATION

What Is Creatine?

The German Research: What It Found

Why Sleep Deprivation Is the Key Variable

Creatine Doses at a Glance

The 10g Per Day Question

Side Effects at High Doses

The Bottom Line

References

Join the Zero Jargon Health Community

IMPORTANT MEDICAL DISCLAIMER