Performance varies a lot between providers, I've found Proton to be the most consistently >500Mbps.
Protocol used also has a big impact, OpenVPN used a lot of CPU whereas WireGuard is much more efficient and necessary to reach higher speeds.

I've just tried the TBB speedtest at 800/600

At the moment I am using Torguard but it may be a good idea to try something else. Thank you for your input.

That should be enough to support faster VPN speed.
It would indicate to me that the issue is on the providers side.

Thanks
Dan

In reply to a post by merrymouse:

Thank you every body for giving me food for thought. great suggestions. My router is a Asus rt 88u and its a paid VPN. The Vpn is on the computer not the router.
In answer to Seb I use word puzzle and music quiz sites which can have a lot of pop ups making them unusable and for some reason they vanish when using my VPN. I am going to try all of the suggestions posted in reply except the router unless someone can say my router is a proplem. Will be on to my VPN provider to see if they do cut the bandwidth.

That might be a feature of the VPN software but probably has nothing to do with VPN as such. You might find ad blockers which could help with th at problem.