If you are trudging through the day with low mood, fatigue, brain fog or sleep that feels about as restorative as a seat in economy next to a crying baby, dietary deficits may be part of the problem. A UK report from the Health and Food Supplements Information Service suggests many adults are not consistently getting enough of the essential nutrients needed for energy, immunity, mood, bone health and long-term wellbeing.
This is not about chasing wellness trends with names that sound like members of a Scandinavian jazz trio. It is more basic than that. Vitamin D. Iron. Calcium. Folate. Selenium. Potassium. Omega-3 fats. Iodine.
The unglamorous stuff, in other words. Also the stuff your body would quite like you to stop ignoring.
According to the HSIS report, Dietary Deficits and Future Health and Wellness Fallouts, 93% of adults admit their diet could be healthier, while 85% suspect they are missing specific nutrients. That is not so much a warning light on the dashboard as the whole thing flashing like Blackpool Illuminations.
Why Dietary Deficits Matter
For years, much of the national diet conversation has revolved around cutting back: less fat, less sugar, less salt, fewer calories, smaller portions. Useful, yes. Complete? Not quite.
The other side of the plate is about adequacy. Are we actually getting enough of what the body needs to function properly?
Dr Carrie Ruxton, dietitian and advisor to HSIS, explains: “We’ve had decades of public health advice about reducing fat, sugar and salt and eating more fruit and vegetables. Yet our diets continue to deteriorate according to the government’s own data. We need to get back to basics by focussing on the key foods missing from our diets and topping up with a multivitamin and multimineral supplement to bridge dietary gaps”.
That is the central point. Poor nutrition is not always dramatic. It does not always arrive waving a flag. More often, it creeps in as tiredness, vague irritability, restless sleep, a heavy head and the sort of concentration span normally associated with a spaniel in a biscuit factory.
The Everyday Signs Your Diet May Need Support
The HSIS-commissioned survey of more than 1,500 UK adults found common symptoms linked with poor nutrient intake included tiredness and fatigue, low energy, poor sleep, low mood or anxiety, headaches and brain fog.
None of those symptoms automatically proves a nutrient shortfall, of course. Health is rarely that neat. But they are common enough, and disruptive enough, to warrant a closer look at what is missing from the diet rather than only obsessing over what should be removed.
Dr Nisa Aslam, GP and an adviser to HSIS, explains: “Many patients don’t realise that common symptoms like fatigue, bloating, low mood or brain fog can be linked to nutritional shortfalls. Often, it’s not just one nutrient – it’s a combination.”
That final line matters. Nutrition is not a one-man band. The body runs on an orchestra of vitamins, minerals, protein, fibre, fats and fluids. When several sections are underperforming, the whole performance can sound off.
The Nutrients Many Diets Are Missing
The HSIS report highlights shortfalls in several important nutrients, including vitamin D, iron, calcium, folate, selenium, potassium, omega-3 fats and iodine.
These are not decorative extras. Vitamin D supports immune function and bone health. Iron is central to oxygen transport and energy. Calcium is essential for bones and muscle function. Folate supports normal psychological function and helps reduce tiredness and fatigue. Omega-3 fats are associated with heart, brain and immune health.
Lead author of the report, nutritionist Dr Emma Derbyshire, says: “The widespread shortfalls we saw suggest that millions of Brits are likely to have multiple nutrient gaps – and that can impact everyday health and wellbeing. Studies show that people who meet their nutrient targets tend to have a lower risk of chronic conditions and fewer clinical signs of ageing.”
The phrase “multiple nutrient gaps” may not sound particularly thrilling, but it is exactly where the modern diet can fall down. A rushed breakfast, a beige lunch, a late dinner and a heroic packet of crisps in between may technically count as eating. It is not necessarily nourishment.
Oily Fish: The Big Omega-3 Problem
If there is one food group Britain treats with great suspicion, it is oily fish. Salmon, sardines, mackerel and trout are rich in omega-3 fats, yet the HSIS report says just 14% of adults and 6% of teenagers eat oily fish regularly.
That means 86% of adults and 94% of teenagers are not regularly eating it. Which, nutritionally speaking, is a bit like owning a raincoat and choosing to sprint through a storm in a paper hat.
Experts recommend aiming for two portions of fish per week, including one oily fish. For those who do not eat fish, an omega-3 supplement may be worth considering, including algae-based options for vegans.
Dr Carrie Ruxton says: “If you don’t eat oily fish regularly, a high-quality fish oil or algae supplement will ensure you’re still getting adequate amounts of the valuable omega-3s.”
Eat The Rainbow, Without Making It A Performance
The old advice to “eat the rainbow” survives because it is simple and broadly sensible. Different colours of fruit and vegetables tend to bring different nutrients and plant compounds to the table.
Orange and yellow foods can support vitamin A intake, useful for skin health and vision. Red and purple produce brings antioxidants and vitamin C, supporting immunity and natural collagen production. Green vegetables can contribute folate, iron and magnesium, all relevant to energy, cognitive function and muscle health.
Dr Emma Derbyshire explains: “Different colours mean different nutrients – so variety is key to supporting overall health.”
The key word there is variety. Nobody needs to turn lunch into a colour-coded spreadsheet. But if every meal looks like it has been designed during a power cut, it may be time to brighten the plate.
Protein Still Matters, Especially With Exercise
Protein has become fashionable in recent years, sometimes to a slightly deranged extent. Not everything needs to be protein-enhanced. A protein croissant remains, spiritually, a cry for help.
Still, protein-rich foods are important because they also provide essential vitamins and minerals, including iron and zinc. Eggs, fish, poultry, lean red meat, beans, lentils and pulses all have a place in a balanced diet.
Dr Carrie Ruxton explains further: “If you take regular exercise, you’ll need 1 to 1.2 grams of protein for each kilo of body weight. This is particularly important for post-menopausal women to prevent muscle loss once oestrogen levels dip”.
That makes protein especially relevant for active adults, older adults and anyone trying to maintain muscle, strength and recovery. It is not only a gym conversation. It is a longevity conversation.
Fibre: The Quiet Hero Of Better Eating
Fibre is not glamorous. It does not have the social-media charisma of collagen coffee or mushroom powder. But it does important work, particularly for gut health, blood sugar regulation and appetite control.
The problem is that many people are not eating enough of it.
Dr Emma Derbyshire notes: “There’s a massive fibre gap in the UK with intakes only reaching a third of the daily 30g recommendation”.
Simple upgrades can help: wholegrain bread, rice and pasta; beans and lentils added to main meals; extra vegetables; dried fruit, nuts and seeds as snacks.
Small changes, repeated often, usually beat grand dietary reinventions that collapse by Thursday.
Smarter Food Pairings Can Improve Absorption
One of the more useful points from the report is that nutrition is not only about what you eat, but how foods work together.
Vitamin C-rich foods, such as peppers or citrus, can help the body absorb plant-based iron. Foods fortified with vitamin D can support calcium absorption. Cooking vegetables with olive or rapeseed oil can help the absorption of fat-soluble vitamins, including vitamin A from carrots and vitamin K from kale and broccoli.
Dr Nisa Aslam says: “Combining foods can significantly improve nutrient absorption – it’s a simple but powerful change.”
That is practical advice. Not expensive. Not complicated. Not requiring a subscription box, a guru or a blender that sounds like a jet engine.
Where Supplements May Fit In
Food should be the foundation. That remains true. But the HSIS experts argue that supplementation can provide a useful safety net, particularly when busy lives, restrictive diets, rising food costs and time pressures make perfect nutrition unrealistic.
The report notes that 61% of people say the cost-of-living crisis has affected their food choices. That matters. Healthy eating advice can become rather smug if it ignores the price of a shopping basket.
Dr Carrie Ruxton explains: “A simple strategy to bridge dietary gaps is to take a multivitamin and multimineral supplement, alongside an omega-3 supplement if you’re not eating enough fish.”
Dr Emma Derbyshire adds: “Multivitamin and multimineral supplements are formulated to provide a broad range of nutrients in optimal amounts – making them an easy way to support health.”
Supplements are not a licence to live on toast and optimism. They are not magic. But for people with dietary deficits, inconsistent eating patterns or limited food variety, they may help bridge the gap.
The Sensible Way To Start
The most useful first step is not panic. It is paying attention.
Look at the week rather than one heroic salad. Are you eating oily fish? Are there enough vegetables and different colours? Are wholegrains making an appearance? Are protein-rich foods included regularly? Is fibre being quietly forgotten? Are you relying on the same three meals on rotation until your taste buds file a complaint?
Dr Nisa Aslam sums it up clearly: “Improving nutrition doesn’t have to be complicated. Small, consistent changes – combined with targeted supplementation – can have a significant impact on both short-term wellbeing and long-term health.”
And that, really, is the lesson. Better nutrition is rarely about perfection. It is about closing the gap between what the body needs and what modern life casually forgets to provide.
Your diet does not need to become a full-time job. But it should probably stop behaving like an unpaid intern.
