The Spring Nutrition MOT: Why Now Is The Time To Check Your Vitamin And Mineral Intakes

Spring is the season of fresh starts. We service the boiler, book the dental check-up and open the windows after a long winter. But while we’re taking care of everything else, our nutrition – and that of the people we care about – rarely gets the same attention.

Yet the findings from the UK’s National Diet and Nutrition Survey (NDNS)^[1] show that across almost every age group, intakes of several essential micronutrients remain below recommended levels. A spring nutrition MOT is a simple way to take stock – not of calories or dieting goals, but of the vitamins, minerals and essential fats that support long-term health, energy and cognitive power.

“Vitamins and minerals fuel the body’s maintenance system. When intakes are low, the effects build gradually rather than appearing overnight so the time to take stock is now,” says Dietitian, Dr Carrie Ruxton from the Health and Food Supplements Information Service – www.hsis.org.

Vitamin D: the UK’s universal shortfall

Vitamin D remains one of the biggest concerns. It supports bones, teeth and muscles, and plays a key role in immune function. A major study published in the British Medical Journal^[2] found that vitamin D supplementation reduces the risk of acute respiratory infections, particularly in people starting with low vitamin D status.

NDNS data show that even when food and supplements are combined, average adult intakes reach only around half (5.4 µg) of the 10 µg daily recommendation. Children (4 µg) and teenagers (4 µg) have the lowest intakes and, although older adults do slightly better (9 µg), they still fall short.

Dr Carrie Ruxton says: “We get more than 90% of our vitamin D from summer sunlight but, during the grey days of winter and spring, we need to top up from food and supplements to keep our blood vitamin D levels in the optimal range. That’s why the government recommends that everyone from infanthood to older age takes a daily supplement. Too few actually do leaving many at risk from impaired immune function, low bone density and poor muscle function”.

Due to low vitamin D intakes seen in children, teenagers, working-age adults and older people alike, this is one of the few nutrients where a single daily habit can benefit an entire household. Dr Carrie Ruxton advises: “Start taking a daily vitamin D supplement in September and keep going until Easter. However, a year-round supplement is best for older adults, people who avoid exposing their skin to the sun and children under five years.”

Omega-3: the fat most Brits lack

In the 1980s, fat was something to be avoided but now scientists know that a certain category – the unsaturated fats – are actually beneficial for health in recommended quantities. In particular, the long-chain omega-3 fats from marine sources remain one of the UK’s most consistent dietary gaps.

The richest sources of these are oily fish, like salmon, sardines and herring, but few people eat these regularly anymore. Experts recommend that people eat two servings of fish a week, including one 140 g portion of oily fish. However, the most recent survey reveals that adults are eating just 37g a week while children and teens eat less than 20g a week.

Dr Carrie Ruxton comments: “This matters because omega-3 fats are linked to cardiovascular health, brain and eye function, and the regulation of inflammation. A comprehensive review in The Lancet has highlighted the role of marine omega-3s in reducing cardiovascular risk mainly by thinning the blood and lowering triglyceride levels.^[3]

“Omega-3 intakes in the UK are typically low, yet these fats are vital across the life course – from supporting children’s brain development to helping maintain heart and brain health in later years.”

The teenage years: a nutrition pressure point

NDNS data consistently shows adolescence to be one of the most nutritionally vulnerable stages of life – not just because of growth rates but poor dietary choices which rob children of vital nutrients.

Iron

Half (49%) of girls aged 11–18 years have iron intakes below the Lower Reference Nutrient Intake (LRNI), compared with just 11% of boys. Low iron status is linked with fatigue, impaired concentration and reduced physical performance. Research from 2023 showed that iron supplements had the best effect on the physical performance of athletes who had low iron levels to begin with.^[4]

B vitamins

Nearly one in five (18%) teenagers has vitamin B2 intakes below the LRNI, rising to 22% in girls. Around one in ten teenage girls has folate intakes below the LRNI – a concern because folate is essential for healthy red blood cell formation and for preventing neural tube defects in early pregnancy.

Although the proportion below the LRNI in adult women is lower, a 2025 systematic review found that only 4–9.5% of pregnant women with obesity followed folic-acid supplementation guidance before conception, with most starting after pregnancy had begun – too late for optimal protection.^[5]

Zinc

Zinc is also falling short. Around a fifth of teenage boys and 16% of girls have intakes below the LRNI. This is significant because zinc is essential for immune function, skin health and hormone production. A recent meta-analysis has shown that zinc supplementation can significantly reduce both physical and psychological symptoms of premenstrual syndrome.^[6] For teenage boys, too, research shows that zinc is critical for making, storing and secreting male sex hormones.^[7]

Iodine

Iodine intakes have declined alongside falling dairy consumption. As many as 28% of teenage girls and 19% of teenage boys now have intakes below the LRNI. Even mild deficiency during pregnancy has been associated with impaired cognitive development in children.^[8]

Women: the mineral gap across the life course

Some shortfalls persist well beyond adolescence. Selenium – important for immune function and cellular protection – is low in a substantial proportion of women across all age groups, with NDNS data showing around 41% of teenage girls, nearly half of women aged 19-64 years, and 59% of women over 65 years below the LRNI.

This pattern reflects a broader issue: lower energy (calorie) intakes in women often translate into lower vitamin and mineral intakes, particularly where diets limit key food sources such as meat, fish and dairy. This could be made worse by taking GLP-1 medications which severely limit appetite and drive people towards snacking dietary patterns.

Small changes, measurable gains

The good news is that closing these gaps doesn’t require a complete dietary overhaul. According to Dr Carrie Ruxton, simple, consistent habits can make a measurable difference.

Spring Nutrition MOT: your practical checklist

Eat oily fish weekly: Add salmon or sardines to pasta, salads or wraps to boost omega-3s and vitamin D. Eggs are also a good source of these nutrients.
Target your supplements to plug gaps for your life stage, for example, iron and folic acid for women of childbearing age, a multivitamin and multimineral supplement for teenagers, a calcium/vitamin D bone health supplement for women over 40 years, and B complex, vitamin D and omega-3s for older adults.
Use a safety net. A daily multivitamin and multimineral, plus an omega-3 supplement, can help bridge common nutrient gaps caused by modern overprocessed diets. Vegan alternatives are available, for example algae supplements for omega-3s.
Add more colour to your plate. Different colours of plant foods provide different nutrients:

– Orange and yellow: vitamin A

– Red and purple: vitamin C and antioxidants

– Green: folate, magnesium and iron

Cook right to protect nutrients. Steam or stir-fry vegetables instead of boiling, oven bake or air fry fish, use a slow cooker for stews and soups.
Boost plant-based iron absorption. Pair beans, lentils or spinach with vitamin C-rich foods and drinks.
Upgrade your snacks. Choose nuts, seeds, yoghurt or fruit to increase magnesium, zinc and calcium.

A seasonal reset for long-term health

A spring nutrition MOT is not about perfection. It’s about taking stock: Are you eating enough fruit and vegetables? Do you include oily fish each week? Are you at a life stage which needs extra nutrients for growth, pregnancy or illness prevention?

Dr Carrie Ruxton adds: “By reviewing diets now and making small, practical changes, it’s possible to protect long-term health across the whole household. Spring is a natural time for a reset – and nutrition deserves just as much attention as any other area of wellbeing.”

^[1] NDNS: results from years 9 to 11 (2016 to 2017 and 2018 to 2019). https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019

^[2] Martineau A R, Jolliffe D A, Hooper R L, Greenberg L, Aloia J F, Bergman P et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data BMJ 2017; 356 :i6583 doi:10.1136/bmj.i6583

^[3] Abdelhamid, A. S., Brown, T. J., Brainard, J. S., Biswas, P., Thorpe, G. C., Moore, H. J., Deane, K. H., AlAbdulghafoor, F. K., Summerbell, C. D., Worthington, H. V., Song, F., & Hooper, L. (2018). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. The Cochrane database of systematic reviews, 7(7), CD003177. https://doi.org/10.1002/14651858.CD003177.pub3

^[4] Solberg, A., & Reikvam, H. (2023). Iron Status and Physical Performance in Athletes. Life (Basel, Switzerland), 13(10), 2007. https://doi.org/10.3390/life13102007

^[5] Loperfido, F., Sottotetti, F., Bianco, I., El Masri, D., Maccarini, B., Ferrara, C., Limitone, A., Cena, H., & De Giuseppe, R. (2025). Folic acid supplementation in European women of reproductive age and during pregnancy with excessive weight: a systematic review. Reproductive health, 22(1), 13. https://doi.org/10.1186/s12978-025-01953-y

^[6] Haider, S., Sajjad, M., & Zahid, M. (2025). A systematic review and meta-analysis examining the role of zinc supplementation in ameliorating physical and psychological manifestations of premenstrual syndrome in young females. European Journal of Obstetrics & Gynecology and Reproductive Biology, 312, 114082. https://doi.org/10.1016/j.ejogrb.2025.114082

^[7] Hawrysz, Z., & Woźniacka, A. (2023). Zinc: an undervalued microelement in research and treatment. Postepy dermatologii i alergologii, 40(2), 208–214. https://doi.org/10.5114/ada.2023.127639

^[8] Bath S. C. (2019). The effect of iodine deficiency during pregnancy on child development. The Proceedings of the Nutrition Society, 78(2), 150–160. https://doi.org/10.1017/S0029665118002835

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.