10 essential nutrients you might be lacking

In today's world, there's a wealth of information and technology available to help us eat healthily. However, HSIS's study reveals that UK diets are surprisingly low in essential nutrients that play a key role in protecting us against health conditions like diabetes, heart disease, and cancer.

Which 10 nutrients are we lacking from our diets?

1. Calcium

Calcium is essential for strong bones and teeth. It also plays a crucial role in heart health, muscle function, cell signalling, and hormone production.

The amount of calcium we consume has decreased by 20% in the past two decades. Around 1 in 7 adults aged 19-64, and teenagers aged 11-18 have calcium intakes below the low reference nutrient intake (LRNI) - the minimum amount you need.

Dr Pamela Mason, HSIS says: "These decades of declining calcium and other key bone health nutrients signal a ticking time bomb for the nation’s bone health."

2. Vitamins A and D

Vitamin D supports the health and structure of your bones, muscles, and teeth. It also guards against rickets and osteomalacia - a disease that weakens bones.

Vitamin A is needed for healthy vision, skin and mucous membranes - the tissues that line your body's organs and cavities.

Since 2008, there has been a gradual decline in the intake of both vitamin A and vitamin D. On average, 2 in 10 people lack vitamin D in their diet.

While 1 in 10 adults aged 19-64 - and around 2 in 10 teenagers aged 11-18 - have vitamin A levels that are too low.

3. Folic acid

Folate - a B vitamin also known as folic acid - is necessary for normal cell division, red blood cell production, and brain health. A low intake of folic acid can cause tiredness (fatigue), loss of appetite, weakness, and diarrhoea.

Though essential for everyone, it's often associated with pregnancy.

Due to low folic acid levels, 9 out of 10 women of childbearing age in the UK are at an increased likelihood of having a child with neural tube defects - such as spina bifida. All women trying to get pregnant - or who are pregnant - should take 400 micrograms a day of folic acid as a supplement. Some women may need 5 milligrams for certain health conditions, or if taking certain medications. It's best to talk to your doctor for further advice.

4. Iodine

Iodine is crucial for the production of thyroid hormones which regulate your metabolism and boost your immunity.

Iodine intake has declined by 5% in all age groups over the past 20 years. The percentage of girls and women aged 11-18 with iodine deficiency has risen from 19% to 28%, while in women aged 19-64, it has increased from 9% to 12%

Dr Nisa Aslam, NSIS says: “This is worrying because iodine is also crucial for the development of healthy bones and the central nervous system for the developing foetus and during infancy."

5. Iron

Our bodies need iron to make haemoglobin - a protein in red blood cells that carries oxygen around the body. Iron is also crucial for a strong immune system.

In the past three decades, iron intake has dropped by over 10%. Iron deficiency is becoming more common among young women, with nearly half of girls and young women aged 11-18 - and 1 in 4 women aged 19-24 - now having iron intakes below the LRNI.

Dr Gill Jenkins, HSIS says: “This will be impacting women’s energy levels and overall health, as even a modest iron deficiency can cause tiredness and increased susceptibility to infections.”

6. Magnesium

Magnesium regulates muscle and nerve function, blood sugar, and blood pressure. It's also important for your bones, and cell function, which are essential for proper muscle contraction and maintaining a normal heart rhythm.

40% of teens aged 11-18, 12% of adults aged 19-64, and 13% of adults aged 65 and over are not meeting their recommended daily intake of magnesium.

7. Omega-3s fatty acids

Omega-3 fatty acids are essential for maintaining a healthy immune system and reducing inflammation. They're also beneficial for eye, brain, and heart health.

Despite an increase in oily fish consumption among younger people aged 4-39, all age groups are eating less omega-3 fatty acids than recommended. This is due to an intake decline among adults over 40.

Dr Carrie Ruxton, HSIS says: “Previous research by nutritionist Dr Emma Derbyshire shows that younger generations, women of childbearing age, and pregnant mothers are at particular risk of oily fish and omega-3 shortfalls.”

8. Potassium

Potassium helps regulate your body's fluid balance and supports proper heart function.

Around one third of teenagers aged 11-18 now fall below the LRNI. For adults, this has risen from 16% to 17%, and from 13% to 15% in those over 65. Women are most likely to be potassium deficient, with almost 40% below the LRNI, and 20% among women over 65.

9. Selenium

Selenium helps protect your cells and tissues, and strengthens your immune system.

Nearly one-third of teenagers aged 11-18, more than one-third of adults, and around one-half of those aged 65 and older are not getting enough selenium. Women are particularly deficient, with two-fifths of adolescent girls, nearly one-half of adult women, and two-thirds of women aged 65 and older having selenium intakes below the LRNI.

10. Zinc

Zinc is essential for various bodily functions, including metabolism, growth, and development. It plays a vital role in protein, carbohydrate, hormone, and nucleic acid production. It also helps heal wounds, enhances our sense of taste and smell, and protects our bodies from infection.

Zinc intake has declined in some age groups, with around 1 in 5 teenagers aged 11-18 not meeting the LRNI.

Easy ways to boost your nutrient intake

The HSIS reports that 4 out of 5 people are unclear about what constitutes a healthy diet.

Aslam and Ruxton provide simple advice to help meet your body's nutritional needs and support overall well-being.