5 Expert Tips To Fill Crucial Nutrient Gaps And Reduce Risk Of Heart Disease, Stroke, Diabetes And More
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- February 12, 2025
New report reveals decades of decline across several key nutrients essential for health maintenance and disease prevention.
Today, we’re constantly bombarded with nutrition advice, and it’s never been easier to access nutrition information, apps, food trackers, and other tools to help us ensure optimal nutrient intakes for health maintenance and disease prevention.
“Four out of five (83%) adults polled said there is confusion around what a healthy diet actually looks like,” says review and report co-author, GP Dr Nisa Aslam, adding, “And almost all of those polled believed that food and nutrition should be taught in schools. So, there is a clear need for better education.”
In response to this need, report co-authors Dietitian, Dr Carrie Ruxton, and Dr Nisa Aslam share their insights into the key nutrient shortfalls revealed by the data, plus their top 5 tips to easily up our daily intakes to keep us healthy and free from diseases like diabetes, heart disease, and cancer.
However, a newly published research review and a report – Decades Of Decline Health And Wellbeing Impacts Of Falling Nutrient Intakes1 – both just published from the Health and Food Supplements Information Service (HSIS) – www.hsis.org – which analysed dietary trends in the UK from 1997, as well as the latest real-world research on our eating patterns and nutrient intakes, shows that our diets have actually become less healthy during the decades since.
Vitamin D
Dr Nisa Aslam comments, “When you start to drill down into the data, some worrying gaps in nutrient knowledge emerge. Given how much focus there has been on immunity in the past few years, I was surprised that only 38% realised vitamin D supported immunity, for example.”
Vitamin D status has slipped since 2008. Overall, one in five people in the UK is deficient, with a much more serious shortfall in some demographics.
Despite advice from the UK’s Scientific Advisory Committee on Nutrition to take supplementary vitamin D, two in five (39%) girls and 15% of boys aged 11 to 18 are deficient. In working-age adults, 19% of women and 16% of men are deficient and 13% of over-65s also fall short of the threshold for good health.
Omega-3s
And the nutrient gaps don’t stop there. “There is growing evidence that omega-3 fatty acids support immune function, in part by helping to damp down inflammation, according to research, yet only 21% of those surveyed were aware of a link between omega-3 and immune function,” says Dr Nisa Aslam.
Omega-3 fatty acids are also important for eye, brain and heart health. Although intakes are not routinely gathered in official UK surveys, data are collected for oily fish – our primary source of omega-3s.
“Worryingly, all age groups are eating less than the 140g of oily fish a week recommended to ensure a combined total of 500mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA),” says Dr Carrie Ruxton, adding, “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.”
Iron
Dr Nisa Aslam comments further, “Given its importance for oxygen transportation, I was also shocked by the lack of knowledge around the importance of iron to support energy. Overall, only 29% realised it plays a part in supporting energy. However, knowledge among women was significantly ahead of men – 34% compared to 22%.”
Iron intakes have fallen by more than 10% over the past 27 years and, as a result, half (49%) of girls and young women aged 11 to 18 years and a quarter of working age women are now falling short of the ‘LRNI’, the minimum intake of a nutrient that is needed to prevent deficiency.
Dr Carrie Ruxton 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.”
Calcium
Calcium is important for strong bones and teeth, as well as vascular and muscle function, signalling between cells and hormone production. So, it’s worrying that calcium levels have fallen by 20% over the past 20 years.
Almost one in seven working-age adults (19 to 64 years) and 15% of 11 to 18-year-olds now have calcium intakes below the LRNI. Among girls and young women (11 to 18), this rises to one in five (20%) and, in working age women, the number failing to achieve this dietary target has climbed steadily from 6% to 11%.
Indeed, as Dr Carrie Ruxton points out, “Knowledge around skeletal health is patchy, with almost two-thirds (64%) realising calcium supports bones, but only 30% knowing vitamin D is important and just 16% aware of the role of magnesium.”
She continues, “This highlights one of the biggest issues with patchy diets. So many of the nutrients we need work in synergy. Yes, of course, calcium is essential for strong bones, but bone formation also requires magnesium, phosphorus, vitamin D, potassium, and fluoride.”
Magnesium
Magnesium, for example, plays a part in more than 300 enzyme systems across the body, and helps to regulate a vast range of processes and functions, relating to our muscles and nerves, blood glucose, blood pressure, and more.
It also contributes to bone development and the transport of calcium and potassium across cell membranes, which makes it important for muscle contraction and normal heart rhythm.
Despite its importance, the latest survey data show that 40% of 11 to 18-year-olds, 12% of 19 to 64-year-olds and 13% of over- 65s had magnesium intakes below the LRNI.
“And there are other vitamins and minerals which are needed for metabolic processes related to bone, including manganese, copper, boron, iron, zinc, vitamin A, vitamin K, vitamin C, and the B vitamins.”
In terms of vitamin A, UK official surveys shows that 10% of adults aged 19 to 64, and almost one in five (18%) 11 to 18-year-olds now have levels below the LRNI. Yet, despite these gaps, the NHS says you should be able to get all the vitamin A you need from the diet.
Dr Nisa Aslam reminds us, “Also known as retinol, vitamin A is a fat-soluble vitamin which is essential for vision, healthy skin and mucous membranes.”
Dr Carrie Ruxton adds, “This is why a daily multivitamin and multimineral supplement provides such an important safety net. It will help plug any nutrient gaps and ensure your body systems have all of the components needed for optimal function.”
Indeed, the HSIS real-world research poll revealed curious disconnects between attitudes and actions relating to diet and health. Despite the obvious nutrient gaps and widespread acknowledgement that their diets could be improved, three-quarters (75%) thought that good nutrition is ‘crucial’ for health and well-being and a further 22% thought it played a part.
Dr Nisa Aslam comments, “When someone is routinely below the LRNI, as huge numbers of Britons now are, they will almost certainly be deficient, so the shortfalls identified in this research review paper are very worrying.”
She continues, “They have important implications not only for specific high-risk demographic groups, but they are markers of a poor diet more generally — and we know that this is a driver for cardiovascular disease, diabetes, obesity and other major public health challenges.”
With a clear need for better education identified, and four out of five (83%) admitting there is confusion around what a healthy diet actually looks like, GP Dr Nisa Aslam and Dietitian Dr Carrie Ruxton provide their top 5 tips for bridging our nutrient gaps. As it turns out, focusing on our 5-A-Day goes a long way to improving our dietary profiles.
“People often struggle with finding practical – and tasty – ways to eat five portions of veg and fruit a day,” says Dr Carrie Ruxton, adding, “But there are quick and easy ways to up your intake without too much effort, beginning with a delicious breakfast.”
5 simple ways to up your micronutrient intakes
- Invest in a daily multivitamin and multimineral: While diet should always be the cornerstone, a daily multinutrient supplement is a simple way to ensure you’re getting all the nutrients you need.
- Add flair to your fibre: Those who prefer yoghurt and fibre-rich granola or cereal for breakfast, or maybe even a healthy mid-afternoon snack, can also add some chopped apple or frozen berries to increase its vitamin and mineral profile.
- Enjoy a midday souper boost: When it comes to lunch, vegetable-rich soups and salads are a great go-to for getting a one- or two -portion boost in the middle of the day. Whether you make them at home or buy them from a supermarket, they all count towards your 5-A-Day.
- Add a nutrient-boosting side: For dinner, home-made stews and curries are great ways to get some more veg into your daily diet. If time doesn’t always allow for cooking, add a side of vegetables or salad to any ready meals. Simply add a squeeze of lemon and a drizzle of olive oil for extra nutritious flavour.
- Have a protein fix: High protein foods – whether red meat, eggs, fish, poultry, nuts, beans or pulses – are rich in minerals and vitamins and help to keep us feeling fuller for longer.
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References:
1. Mason P, Aslam N & Jenkins G. British Dietary Habits and Declining Nutrient Intakes; Food & Nutrition Journal. 17/9/24; Decades Of DeclineHealth And Wellbeing Impacts Of Falling Nutrient Intakes – New Research From The Health And Food Supplements Information Service Reveals Decades Of Dietary Declines And Why It’s Bad News For All Brits Whatever Age. Edition One; Autumn 2024.
2. SACN Vitamin D and Health report pdf
