National Nutrition Month 2026: 5 Nutrients That Deserve A Closer Look

National Nutrition Month runs throughout March and signals a good time to take stock of what nutrition really means. It is the calendar event that offers us the opportunity to move past generic healthy eating advice and focus on the nutrients that make a measurable difference to how we feel now – and how well we age.

The latest research continues to show clear links between specific vitamins, minerals and essential fats and outcomes such as heart health, mobility, mood and resilience.

At the same time, the latest UK data from the National Diet and Nutrition Survey (NDNS) tell a familiar story: vitamin D languishes at low levels, oily fish intake remains less than ideal, and several minerals fall short in different age groups.

“It is time to move past thinking only about avoiding deficiency to thinking about achieving ideal intake levels for long-term health,” says Registered Dietitian Dr Carrie Ruxton from the Health and Food Supplements Information Service –www.hsis.org.

Here are five nutrients in the spotlight this National Nutrition Month – each backed by new peer-reviewed research and each relevant to everyday UK diets.

B vitamins and heart health

A 2026 meta-analysis in Annals of Medicine by Guo and colleagues looked at people with coronary heart disease and found that taking folate (vitamin B9), vitamin B6 and vitamin B12 together lowered homocysteine and improved outcomes relating to blood vessels.

The body produces homocysteine when it breaks down proteins. High levels can harm blood vessels and heart health. The combination of B6, B12 and folate is the key here.

Dr Carrie Ruxton comments that, “B vitamins work as a team. When folate, B6 and B12 are all present in the right amounts, their impact on homocysteine and blood vessel health is much stronger.”

NDNS data show that folate intakes in women of childbearing age are often below recommendations, while vitamin B12 status can be borderline in some older adults.

Leafy greens, beans, eggs, dairy foods and fortified cereals all help support intake, and staying consistent throughout the whole of life is crucial.

Vitamin D and living longer

Vitamin D is usually associated with bones, but a 2026 study in Clinical Nutrition reported a major reduction in all-cause mortality (dying from any cause) in people taking vitamin D supplements.

The researchers applied data from the UK Biobank – the most comprehensive set of biomedical data globally – to a randomised clinical trial study design. Importantly, the beneficial effect of the supplements was observed only in the group who had insufficient vitamin D levels to begin with. No reduction in all-cause mortality was observed in the group who already had sufficient vitamin D.

In the UK, sunlight is not strong enough for vitamin D production between around October and March, and NDNS results repeatedly show low status during this period.

“For much of the UK population, vitamin D is influenced as much by where we live as by what we eat. Winter supplementation is a practical solution for many people,” says Dr Carrie Ruxton.

Oily fish, eggs and fortified foods make a contribution, but they rarely provide the full recommended 10 micrograms a day.

Calcium, magnesium and staying strong

Bone health is often discussed in terms of calcium alone, yet a 2026 double-blind randomised controlled trial in Nutrients showed that a naturally calcium- and magnesium-rich mineral water improved markers of musculoskeletal fragility.

Specifically, the researchers observed that the water reduced the risk of falling and improved muscle mass in people over 50 years old. The effect was seen in both people with and without osteosarcopenia, a condition linked to age-related loss of bone mass and muscle mass.

Magnesium supports muscle function and helps regulate vitamin D activity, while calcium provides the structural building blocks for bone.

Dr Carrie Ruxton comments, “Strong bones and muscles rely on a combination of nutrients. Calcium provides structure, but magnesium helps muscles and nerves function properly.”

NDNS data suggest that both minerals can be low. Insufficiency could be linked to eating little dairy, wholegrains, nuts and green vegetables.

Vitamins C and E and blood pressure

A 2026 systematic review and subgroup meta-analysis in Nutrition Reviews found that supplementing vitamin C, or vitamin C and vitamin E combined, significantly reduced systolic blood pressure in people with type 2 diabetes.

Systolic blood pressure is the top reading on a blood pressure monitor. It measures the maximum pressure in the arteries when the heart contracts to pump blood out into the body. Higher than normal readings indicate a risk to heart health.

The findings of the study fit with NDNS data showing that many adults still do not reach five portions of fruit and vegetables a day.

“Antioxidant vitamins such as vitamin C and vitamin E help protect blood vessels from oxidative stress, which is a key driver of high blood pressure and cardiovascular disease,” explains Dr Carrie Ruxton.

Citrus fruits, berries, peppers, nuts and seeds all contribute, alongside fibre and plant compounds that support overall heart health.

Omega-3s, brain health and mental wellbeing

Nutrition science is increasingly looking at mental as well as physical health. A 2026 double-blind, placebo-controlled trial in the Journal of Affective Disorders found that omega-3 supplementation improved stress, anxiety, depression, sleep quality and everyday memory in people experiencing psychological distress.

Yet average oily fish intake in the UK remains well below the recommended one portion per week.

“Long-chain omega-3 fats are part of the structure of the brain. When intakes are low, it can affect mood, sleep and cognitive function as well as heart health,” warns Dr Carrie Ruxton.

Oily fish such as salmon, mackerel and sardines are the richest sources, but many households continue to eat them infrequently, if at all.

Food first – but not food alone

Across these five areas, the issue in the UK is rarely severe deficiency. It is about intakes that are consistently lower than optimal.

NDNS data show a consistently low vitamin D status – especially in winter – low oily fish consumption, gaps in mineral intake, and differences between age groups and lifestyles.

Food remains the foundation because it delivers nutrients in combination. But guidance increasingly recognises that many people – including those with limited sun exposure, restricted diets or higher nutritional needs due to life stage or health condition – can benefit from targeted supplementation.

A sensible seasonal reset

National Nutrition Month offers a simple opportunity to check in with everyday habits and start re-sets where needed.“Adding an extra portion of green vegetables, planning one oily fish meal a week and a daily multivitamin and multimineral supplement are all small steps that can make a real difference over time,” says Dr Carrie Ruxton. Because long-term health is shaped by the small things we do every day.

For further information or to arrange an interview with an HSIS spokesperson, please contact the HSIS press office HSIS@junglecatsolutions.com or call 020 3600 0228. Out of hours please call 07867 513 361.

µg	Microgram a measurement of weight equal to one millionth of a gram (or one thousandth of a milligram). Microgram (µg or mcg) is used for a number of nutrients found in food supplements.
Amino Acid	The building blocks of protein, there are eight essential amino acids which cannot be synthesised within the body and therefore must come from the diet. These are: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. In addition arginine and histidine are amino acids required by infants and young children which supports their rapid growth.
Antioxidant	A substance or nutrient which helps to protect our cells from damage caused by free radicals, damaging molecules which are found in pollution and tobacco smoke. Our bodies also produce free radicals as part of the normal biochemistry of living.
Deficiency	A lack of essential macronutrients or micronutrients which results in malnutrition and or disease. This may be the result of inadequate intakes or absorption issues associated with gastrointestinal disease. There are a number of recognised deficiency diseases including (but not exclusively): scurvy (vitamin C deficiency); rickets (vitamin D deficiency); anaemia (iron deficiency, but also deficiencies in B12 and folic acid) and Kwashiorkor (protein deficiency).
DH	The Department of Health is a UK Government department. It has responsibility for nutrition legislation and sets health policy for nutrition.
DHA	Docosahexaenoic acid; one of the key omega-3 fats that provides health benefits
Dietitian	An individual qualified in nutrition and dietetics who can assess, diagnose and treat health issues associated with nutrition and diet. Dietitians are governed by law with a statutory code of practice; they often work within the health service although increasing numbers are also working in a freelance capacity.
EFA	Essential fatty acids (omega 3 and omega 6) cannot be synthesised by the body and must be derived from the diet. EFAs do not provide fuel for energy production and are required for vital biological processes which support growth, development and health.
EFSA	European Food Safety Authority; the European Union food risk management agency which scientifically evaluates safety across all areas of food.
EPA	Eicosapentaenoic acid; one of the key omega-3 fats that provides health benefits.
Fat soluble vitamin	The fat soluble vitamins are vitamins A, D, E and K. Because they are fat soluble these substances can accumulate in the body, often being stored in fat cells, or in the liver. This can create health issues, particularly if intakes have been high for a prolonged period of time. For example, long term high intakes of vitamin D may lead to the laying down of calcium in tissues such as liver and kidneys which can cause nausea and vomiting.
Food supplement	A food supplement is a concentrated source of vitamins, minerals or other substances with a nutritional or physiological effect which is sold in small, measured unit doses.
FSA	The Food Standards Agency is a non-ministerial UK Government department responsible for food safety and food hygiene.
GLA	Gamma-linoleic acid is an omega-6 fatty acid (an essential fatty acid considered to be necessary for human health which must be derived from the diet). GLA is most commonly found in evening primrose oil (EPO), borage or starflower oil and blackcurrant seed oil.
Health claim	A health claim is any claim which states, or implies, that consumption of a specific food will have a beneficial effect on health. Claims may be written, verbal or pictorial.
Herbal medicine (herbal remedy)	A product is considered to be a herbal medicine if the main active ingredient/s are only herbal substances or preparations. Not all herbal products are medicines, some may be food supplements and some may be cosmetics. What determines if a product is, or is not a medicine is complex but generally rests with how the product is presented (i.e. does it make medicinal claims to treat, prevent or cure any disease) and what it does (i.e. does it have a physiological impact on, or alter, any body functions).
Macronutrient	Dietary constituents which are needed in significant amounts, generally protein, fat, carbohydrate, fibre and water.
Malnutrition	Malnutrition is a state in which the deficiency of nutrients such as energy, protein, vitamins or minerals results in measurable adverse effects on the body. Malnutrition may refer to insufficient intake of protein, carbohydrate and fats (macronutrients) which can result in overly low BMI. It may also be insufficient intake of vitamins, minerals and other micronutrients, which can impact on overall health and could include obese individuals with poor diets.
Mg	Milligram is a measurement of weight equal to one thousandth of a gram. Mg is used for a number of nutrients found in food supplements.
Micronutrient	A substance derived from food which is needed in extremely small amounts for the normal growth and development of living beings. Micronutrients are vitamins, minerals and essential fatty acids (omega-3 fats)
Mineral	Inorganic micronutrient essential to health and wellbeing. Minerals are absorbed from soil by plants which are in turn eaten by animals or humans. Minerals may be split into minerals which are needed in relatively high amounts (calcium, phosphorus, magnesium, sodium, chloride and potassium) and trace elements (iron, zinc, cobalt, copper, chromium, fluoride, iodine, manganese, molybdenum, boron and selenium) which are needed in very small quantities.
Multivitamin	A product which contains more than one vitamin, often multivitamins will contain all 13 vitamins although some may contain only the eight B vitamins, or a combination of some of the vitamins and some additional minerals.
NDNS	The UK National Diet and Nutrition Survey is a continuous rolling survey of the dietary habits and nutritional status of adults and children in the UK. The results are used to assess whether intakes of food and nutrients are adequate across different ages and population groups.
NRV	Nutrient Reference Value is the amount set by the European Food Safety Authority (EFSA), primarily to support food labelling, which the majority of the population requires to maintain health. Previously known as RDA
Nutrient	A substance derived from food which provides nourishment to the body and is essential for the maintenance of life and for growth and development.
Nutritionist	Nutritionists generally work for public bodies or governments, although some do work with private clients. They tend to look at large populations to determine risk factors and make dietary recommendations that are applied at population levels. For example, evidence on the incidence of type II Diabetes led public health nutritionists to determine that some populations are more at risk of developing this disease, and to make recommendations for dietary changes to either reduce the risk or manage the disease. However, public health nutritionists do not practice with individual patients.
Omega-3 fats	Essential fatty acids which cannot be synthesised by the body and must be derived from the diet. Primary sources for omega-3 fats are oily fish and fish oil supplements with some also coming from enriched eggs and fortified foods. There are a number of scientifically proven health benefits for omega-3 fats including supporting the health of the eyes, brain and heart, maintaining an appropriate balance of triglycerides in the blood and reducing blood pressure.
Omega-6 fats	Essential fatty acids which cannot be synthesised by the body and must be derived from the diet. Primary sources for omega-6 are vegetable oils such as sunflower and corn oils as well as nuts and seeds. There are a number of health benefits associated with omega-6 fatty acids; they are thought to be beneficial in the management of premenstrual syndrome and in some skin conditions including eczema and psoriasis.
PAGB	Proprietary Association of Great Britain (PAGB) is the UK trade association which represents the manufacturers of branded over-the-counter medicines, self care medical devices and food supplements.
Prebiotics	Foods which promote the growth of probiotics, the beneficial bacteria that inhabit our gut. Prebiotics are generally fibres such as inulin, which our bodies cannot digest and absorb but which provide a food source for probiotics.
Probiotics	Live bacteria (and some yeasts) which inhabit the digestive tract which are viewed as being beneficial to human health. There are thousands of different bacterial strains; some are resident in specific areas of the digestive tract whilst others are transient, simply passing through.
Public Health England (PHE)	Public Health England is an agency of the Department of Health responsible for improving public health. They work with local government, the NHS and non-governmental organisations as well as communicating public health messages to the general public.
PUFA	Polyunsaturated fatty acids (PUFA) are found in nuts, seeds, fish (and fish oil), krill and some algae, small amounts are also found in leafy greens. The omega-3 and omega 6 fats are PUFAs, which are generally associated with health.
RDA	Recommended Daily Amount; previously used terminology for the amount set, primarily to support food labelling, which the majority of the population require to maintain health. Now described using nutrient reference value (NRV)
SUL	Safe Upper Levels of vitamins and minerals were established by the Expert Group on Vitamins and Minerals who published a report in 2003 (https://cot.food.gov.uk/sites/default/files/cot/vitmin2003.pdf). The UK food supplements industry works to the levels set in this report.
Vitamin	Organic micronutrient essential to health and wellbeing. Vitamins cannot be synthesised in sufficient amounts by the animal or human body and must therefore be obtained from the diet. Plants manufacture vitamins which move up the food chain as the plants are consumed by animals or humans. Vitamins can be divided into fat soluble (vitamins A, D, E and K) and water soluble (vitamins B1, B2, B3, B5, B6, B12, biotin, folic acid and vitamin C).
Water soluble vitamin	The B vitamins and vitamin C are water soluble. They are not stored in any significant quantities within the body and are generally either utilised or excreted in the urine. As they are not stored in the body, they tend to have low toxicity and are needed on a daily basis.