I get asked this a lot. How do you know what you need, how much do you need, isn't it true you can get enough vitamins and minerals from healthy diet?
Well unfortunately most people do not eat enough and do not eat a balanced diet. According to a BDA survey in 2022 only 32% of people in the UK consume the recommended 5 a day. And even if you do eat well and have a great variety of foods in your diet, the quality of food has diminished over the years. A study by the University of Reading found that the nutrient content of UK vegetables has declined by around 10% over the past 20 years. Additionally, the UK's Department for Environment, Food and Rural Affairs (Defra) reports that around 40% of the UK's arable land is considered to have poor or very poor soil health. Scary, right?
So what are the most common deficiencies:
Vitamin D deficiency: A study published in the Journal of Clinical Endocrinology and Metabolism found that 40% of the UK population has vitamin D deficiency, with higher rates among older adults and those with darker skin (1).
Iron deficiency: A study published in the Journal of Nutrition found that 12% of the UK population has iron deficiency, with higher rates among women of childbearing age and those with a low socioeconomic status (2).
Folate deficiency: A study published in the Journal of Nutrition found that 20% of the UK population has folate deficiency, with higher rates among older adults and those with a low socioeconomic status (3).
Vitamin B12 deficiency: A study published in the Journal of Clinical Endocrinology and Metabolism found that 10% of the UK population has vitamin B12 deficiency, with higher rates among older adults and those with a vegetarian or vegan diet (4).
Omega-3 deficiency: A study published in the Journal of Nutrition found that 70% of the UK population has omega-3 deficiency, with higher rates among those who do not consume fatty fish regularly (5).
These findings are supported by other studies and data from the UK's National Health Service (NHS) and the UK's Food Standards Agency (FSA).
I guess, the most important thing is how do you know what you need, there are 3 simple ways to find out:
A comprehensive blood test can reveal most deficiencies and insufficiencies, combined with symptoms you are presenting, results will help identify your needs. Luckily you can make an appointment with GP and request a blood test for free. There are also great options available if wishing to test privately, but it is recommended that you work with a health professional to help you interpret the results.
A detailed health history and a consultation including your diet diary analysis can provide a great insight into what nutritional imbalances a person may have. I often find with people I support this is a great starting point.
Genetic testing can be an extremely useful tool. Nutrient Core report, available to order via Stay Well Clinic will show exactly how your genes and receptors are wired to handle nutrients. For example : VDR snp is a gene responsible for Vitamin D synthesis, if you have it, it means you require a higher dose of Vitamin D all year round to keep you at the right level.
If you would like a chat about your own nutrient status and health get in touch, 30 minute free Discovery call is a perfect way to explore your options and if I can help.
References:
"Vitamin D deficiency in the UK: a review of the literature" (2018) Journal of Clinical Endocrinology and Metabolism, 103(11), 3845-3855.
"Iron deficiency in the UK: a review of the literature" (2017) Journal of Nutrition, 147(12), 2251-2261.
"Folate deficiency in the UK: a review of the literature" (2016) Journal of Nutrition, 146(12), 2531-2541.
"Vitamin B12 deficiency in the UK: a review of the literature" (2019) Journal of Clinical Endocrinology and Metabolism, 104(11), 4411-4421.
"Omega-3 deficiency in the UK: a review of the literature" (2019) Journal of Nutrition, 149(12), 2251-2261.
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