Let’s begin with a delicious disclaimer of sorts. There is no substitute, supplementary or otherwise, for a varied, balanced and healthy diet, primarily comprised of the five major food groups: vegetables, fruit, grains, protein and dairy.
Indeed, as the NHS points out plainly, ‘’Most people…can get all the vitamins and minerals they need by eating a healthy, balanced diet.’’ That said, there are some people who are at risk of deficiency and who do need certain supplements to maintain proper levels of nutrition, as the Department of Health and Social Care advise.
Rather than simply overeating foods or overdoing supplements that contain desirable nutrients, it’s best to identify any deficiencies, first by recognising the symptoms of a deficiency, and then, by consulting with your GP for further investigation.
That said, if you’re curious about some of the common nutrients that you might be missing in your diet, then you’ve come to the right place; here are 6 nutrients you might not be getting enough of through diet alone.
Omega-3
Research over the years has supported numerous health benefits of omega-3 fatty acids (found in fish oil). Research suggests that it is especially beneficial for cardiac health and could also substantially reduce inflammation. This fatty acid may decrease the level of triglycerides in your blood and will keep excessive fats at bay. It could also help reduce blood clotting and lowers the risk of developing cardiac ailments.
Because it’s most commonly found in fatty fish (such as anchovies, mackerel and salmon), some vegetarians and vegans may be missing out on Omega-3 in their diet. In such cases, those concerned about deficiency can find the nutrient in flax seeds, chia seeds, walnuts and soy beans.
Read: 5 IDEAL recipes for a midweek fish supper
Vitamin D
During the UK’s darker months, our exposure to sunlight is limited to around 10 hours a week, on average, according to a study published in 2017.
One of the key issues with this lack of sunlight is that our body needs a decent dose of the good stuff to create Vitamin D. Though this isn’t a problem in spring and summer, the NHS recommends that during autumn and winter, we have to get all of our Vitamin D from our diets and supplements, as from October to early March, the UK’s sunlight doesn’t contain enough UVB radiation for our skin to make Vitamin D.
In terms of food, Vitamin D is most readily available in oily fish, red meat and eggs. That said, the NHS do recommend that we all consider taking a daily 10 micrograms (μg) supplement of Vitamin D.
Last year, it was announced that at-risk groups were to receive a free winter supply of Vitamin D, though this year, the government is yet to announce a similar scheme.
Magnesium
Magnesium is an essential mineral that supports muscle and nerve function, and boosts energy production. It may also strengthen bones, lower blood pressure and facilitate better sleep.
Natural sources of magnesium include whole grains, avocado, seeds, legumes, and leafy green vegetables. That said, many don’t get sufficient amounts of magnesium in their diets, with the recommended daily allowance 400 mg for men and 310 for women (up to 30 years old) and 420 mg for men and 320 mg for women above 30.
Some may choose take magnesium supplements should their diets not contain those requisite natural sources, but this isn’t without its risks. In fact, too much magnesium can lead to nausea, cramping and diarrhea. Best exercise caution with this one (and all other supplements, for that matter).
Calcium
If you’re over 50 years old, in particular, calcium is especially important. Though supplements are available, it’s to seek sufficient calcium from your diet. Ingredients high in the stuff include milk, cheese and other dairy, as well as leafy green vegetables and fish where you eat the bones (such as anchovies and sardines).
Because of this, vegans may sometimes require a calcium supplement, as the nutrient is vital in supporting the body to maintain healthy bones and teeth. Your heart, muscles and nerves also require calcium.
Vitamin B12
Vitamin B12 is another essential nutrient that your body needs for healthy functioning. Sometimes said to be the ‘building blocks of a healthy body’, the group of 8 vitamins that make up the ‘B’ category all have a direct impact on cell metabolism, brain function and energy levels, the latter of which often takes a pretty dramatic dip as the colder months roll around.
Natural sources of B vitamins are meat, dairy, fish, poultry, and eggs. However, can be hard to get enough through diet alone, especially as you age.
Vitamin B12 is perhaps the most widely available in supplement form. Generally speaking, older adults and pregnant women require higher doses of B vitamins, and may need to supplement their intake. For most people, diet alone should see sufficient access to Vitamin B complex, with their presence appearing in a wide range of ingredients. As such, it’s best to focus on enjoying a healthy, balanced and diverse diet rather than targeting specific food groups for these vitamins.
Folic Acid
Folic acid is the synthetic version of a vitamin called folate, which plays an important role in helping your cells and tissue grow and work at the optimum level, and could be significant for creating new red blood cells and essential proteins.
The natural sources of this nutrient include dark green vegetables like broccoli and kale, as well as peanuts and avocado, but during the early stages of pregnancy, a 400 mg daily supplement is often recommended by the doctor. Folic acid supplements can cause side effects in some people, so it’s important to always consult with your GP or a qualified nutritionist prior to taking them.
The Bottom Line
Though nothing beats a balanced diet for achieving optimum nutrition, there are some cases when deficiencies may occur and supplements could be necessary.
*This article is not intended to replace medical advice, diagnosis or treatment given by a qualified health professional. Instead, this article only provides information, not advice. For any medical or dietary enquiries, always consult your GP first*