The UK's 5 most common nutrient deficiencies

Nutritional deficiencies may seem inconsequential but they can actually cause a range of health problems and increase the risk of serious long term health problems.

The most frustrating thing about identifying nutritional deficiencies is that the symptoms are usually pretty varied and vague. For example, fatigue, muscle pain, trouble sleeping, headaches and brain fog. All things that we tend to explain away as the product of a busy, stressful life! So actually diagnosing a vitamin deficiency can be tough.

However, the National Diet and Nutrition Survey has revealed that a lot of us are eating less than the recommended amount of many key nutrients and are at risk of deficiency.

Here are the 5 main nutrients which are most likely to be lacking in the UK diet.

Iron

We need enough iron to make sure that our body can create enough healthy red blood cells. Low iron levels tend to affect women more than men with 46% of girls and almost 1 in 4 women in the UK thought to have an iron deficiency.

When we have low iron we can experience a range of symptoms such as excessive tiredness, susceptibility to infections, hair loss, insomnia and even restless leg syndrome.

Red meat is the best source of iron but if you’re a vegetarian, eating foods such as kale, egg and fortified breakfast cereals can help.

Calcium

We need enough calcium to develop strong and healthy bones and teeth and a calcium deficiency means you’re at greater risk of bone problems throughout your life. A symptom of calcium deficiency is actually insomnia which many may not realise.

Eating 2-3 portions of dairy per day should be enough to get your levels where they need to be, or if you do not eat dairy, a calcium supplement. Non-dairy sources of calcium also include spinach, canned fish like sardines, tahini and pulses.

Magnesium

Magnesium is often overlooked but is extremely important for healthy bones, the release of energy from food and nerve and muscle function.

Symptoms of magnesium deficiency include loss of appetite, fatigue, insomnia, constipation.

To get your magnesium levels up you need to be eating lots of green vegetables, wholegrain cereals, wholemeal bread, peanuts and brown rice.

Omega-3 fats

Omega-3 fats help to keep the brain, heart and eyes healthy and low intake of omega-3 can increase the risk of heart and cognitive problems as you age. Eating oil rich fish such as sardines, fresh or canned salmon, fresh tuna and mackerel at least once a week can help get your levels up.

Vitamin D

We’ve previously highlighted why a lack of vitamin D is a real problem for people in the UK. Vitamin D is one of the most common deficiencies but is actually one of the most important nutrients for our body. Vitamin D helps the body absorb calcium and is important for blood clotting and a healthy immune system.

Surveys suggest that 1 in 5 people aged 19-64 in the UK have low levels of vitamin D in their blood which puts them at risk of increased risk of bone and gum problems, muscle pain, constipation.

The issue with vitamin D is that diet alone isn’t enough to get your levels where they need to be and the body can't make enough in the winter months. Experts recommend that everyone take a vitamin D supplement during autumn and winter.

IV vitamin infusion therapy

Eating the right foods in order to keep your nutrient and vitamin levels up can be difficult and sometimes, it’s just not possible to fit everything in. However, our IV vitamin infusion therapy is a fantastic way to boost your vitamin levels, leaving you feeling healthy and energised.

Here at NADClinic, we have a few different IV vitamin infusions for you to choose from, depending on your requirements. Whether you’re looking for immune boosting IV infusion therapy, a high dose vitamin C infusion or something completely bespoke, we can help.