WHY are so many people deficient in vitamins and minerals? And what can we do about it?
Me enjoying the rarity of some Vitamin D!
This one is one very close to my heart after having been very deficient in some vitamins a few years ago. As this can make a huge difference to your general wellbeing (I felt about 90 years old when I was low in these vitamins!), I’d like to bring this to your attention to try and make sure you don’t experience the same…
In the UK, and other developed countries vitamin and mineral deficiencies are surprisingly common, with millions of people struggling to get enough of certain essential nutrients.
Despite living in a modern society with access to various foods and fortified products, people are still falling short on nutrients like vitamin D, iron, and magnesium. If you haven’t heard of fortified products before, this is where a product has added vitamins or minerals. In the UK, an example of this is bread - which has added calcium, iron, thiamine (Vitamin B1) and niacin (Vitamin B3).
Being low or deficient in essential vitamins and minerals can have a detrimental effect on your health, ranging from minor ailments like tiredness and lethargy all the way through to fatal consequences in the most extreme cases.
But why are so many people still low or deficient in vitamins and minerals, and what can you do to boost your nutrient levels for better health?
The Main Causes of Vitamin and Mineral Deficiencies
Limited sunlight exposure
Vitamin D deficiency is one of the most prevalent nutrient shortfalls in the UK. Known as the "sunshine vitamin," vitamin D is naturally produced by the body when exposed to sunlight. It is therefore not a surprise that the UK’s northern latitude and long, cloudy winters reduce the amount of UVB sunlight people receive, making it difficult for many to produce enough vitamin D year-round. This lack of exposure is compounded by indoor lifestyles and sunscreen use, which block UV rays needed for vitamin D synthesis.
Modern diets and highly processed foods
The rise of convenience foods, high in refined sugars, unhealthy fats, and low in essential nutrients, has had a significant impact on nutrient levels. Traditional whole foods are increasingly replaced by fast food and processed options that are calorie-dense but nutrient-poor. Even when people do make healthier choices, the depletion of soils from intensive farming practices has lowered the mineral content of fruits, vegetables, and grains, meaning they provide fewer nutrients than they did a century ago.
Lifestyle and dietary habits
Many people follow specific diets, such as vegan, vegetarian, or weight-loss diets, which can sometimes make it difficult to obtain adequate levels of certain vitamins and minerals. For instance, plant-based diets, while beneficial in many ways, can lead to low intake of vitamin B12, iron, and omega-3 fatty acids if not carefully balanced. Additionally, busy lifestyles often mean meals are rushed or skipped, and stress can impact nutrient absorption and increase the need for certain vitamins, especially B vitamins and magnesium.
Health conditions and medications
Certain health conditions like Crohn's disease, celiac disease, and IBS interfere with the body’s ability to absorb nutrients from food, making deficiencies more likely. Additionally, common medications, including antacids, statins, and some diabetes medications, can reduce the absorption of essential vitamins and minerals. As these conditions and medications are prevalent in the UK, many people may require higher nutrient intakes than the general population.
An aging population
The world’s population is aging, and nutrient deficiencies tend to increase with age. Older adults are more likely to experience deficiencies in vitamin B12, calcium, and vitamin D due to factors like decreased stomach acid production (which affects B12 absorption) and reduced skin synthesis of vitamin D.
What Can We Do About It?
Understanding the causes of nutrient deficiencies is the first step; the next is knowing how to prevent and address them. Here are practical steps you can take to boost your nutrient levels:
DIET
Prioritise a balanced, whole-food diet
Aim for a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to increase nutrient intake. Incorporating a variety of colourful fruits and vegetables ensures a wide range of vitamins, while whole grains provide essential B vitamins and minerals. If you are following a plant-based diets, focus on fortified foods (like plant milks and cereals) and include iron-rich foods such as lentils, chickpeas, and dark leafy greens.
Plan meals to include nutrient-dense foods
Foods like eggs, oily fish, nuts, seeds, and dark leafy greens provide a high concentration of vitamins and minerals. By planning meals to incorporate a mix of these foods, people can ensure a more balanced intake of essential nutrients. For example, a salmon salad with spinach, nuts, and a side of whole-grain bread can provide an excellent mix of vitamin D, iron, omega-3s, and magnesium.
Eat organic and or/ grow your own
There are a number of studies that show organically grown food contains higher levels of vitamins and minerals than non organic produce. An additional benefit of eating organic is that people often say they enjoy eating organic vegetables and fruit more (as they actually taste like food used to before intensive farming methods). They also report feeling fuller, and have less cravings and therefore a reduction in snacking and eating unhealthy foods. A few of my clients who have auto-immune diseases have reported fewer symptoms since switching to an organic diet. If you have the space, what better way to take control of your diet than by growing your own? You know that there has been no pesticide use and no contamination if it came straight from your garden. In a tough economy this will also benefit your bank balance too!
Incorporate fortified foods
Many products in the UK are fortified with essential vitamins and minerals. Plant-based milk alternatives, breakfast cereals, and even some breads are fortified with nutrients like vitamin D, B12, and iron. Adding these foods to your diet can be an easy way to increase nutrient intake, especially for those on restrictive diets.
A note of caution though, make sure you do your own research on these products as there are downsides to some of them. Some breads that are heavily processed, made with refined flour, added sugars and artificial preservatives can contribute to weight gain, insulin resistance and other health issues if they are a regular part of the diet. I personally try not to eat bread very often, and try to stick to Sourdough bread if possible. Breads made with multiple whole grains, natural leavening agents, and minimal additives, can have positive health effects and may be part of a healthy diet. These types of breads are often high in fibre, vitamins, and minerals, and have been linked to a reduced risk of chronic diseases such as heart disease, diabetes and certain cancers.
TESTING AND SUPPLEMENTION
Get Regular Nutrient Testing
Sometimes, despite best efforts in diet, taking supplements etc, our bodies don’t always absorb vitamins and minerals. Therefore routine testing for vitamin and mineral levels, particularly for nutrients like vitamin D, iron, and B12, can provide insight into where we are with our vitamin and mineral levels. If a deficiency is identified, a healthcare provider can recommend the best course of action, whether it’s through diet adjustments, supplements, or other interventions. I have had private testing for this in the past and I plan on doing this on an annual basis from now on. I highly recommend you getting tested as increasing the levels of the vitamins I was deficient in made a HUGE difference to my wellbeing.
Consider Supplementation for Key Nutrients
Some deficiencies, particularly vitamin D, may be challenging to resolve with diet alone. Health professionals recommend that everyone in the UK, especially during autumn and winter, take a daily vitamin D supplement of at least 10 micrograms. For other nutrients, like B12, iron, or magnesium, supplementation might be necessary, especially for those with limited diets or specific health concerns. It’s best to consult a healthcare professional before starting any new supplements. A couple of years ago after testing, my levels for Vitamin D were VERY deficient, and my Vitamin B levels were well below the required level too (no wonder I felt about 40 years older than I am!). As the levels were so low I actually had some vitamin injections as it would have taken too long to increase the levels in tablet form.
LIFESTYLE CHANGES
Make Lifestyle Adjustments for Better Nutrient Absorption
Small lifestyle changes can make a big difference. Spending even a few minutes outdoors daily, especially during the sunnier months, can help boost vitamin D levels. Reducing caffeine intake around meals may improve iron absorption, as coffee and tea can inhibit iron uptake. Also, managing stress through mindfulness, exercise, or relaxation techniques can positively impact nutrient absorption and overall health.
In Conclusion
Many people in the UK struggle to get adequate levels of essential vitamins and minerals due to factors like limited sunlight exposure, processed diets, and specific lifestyle choices. However, by focusing on nutrient-dense foods, organic food if possible, and considering strategic supplementation, you can address and prevent these deficiencies. Regular testing, mindful lifestyle adjustments, and seeking guidance from healthcare professionals are also valuable steps to ensure optimal health and well-being.
If you are local to me (Derby/ Nottingham way), then check out Ignite Health Wellness and Performance which is who I used for my health screening tests - https://www.ignitehwp.co.uk/health-screening-derbyshire
