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Are you getting enough vitamins and minerals?

Are you getting enough vitamins and minerals?

Vitamins and minerals are powerful nutrients that keep your body running smoothly. They help release energy from food, support immunity, maintain strong bones, and keep your heart, muscles, and brain functioning as they should. Yet many people don’t realise how easy it is to fall short on some of these essential nutrients - even with a varied diet.

Deficiency doesn't always mean illness. It can appear gradually through tiredness, poor concentration, or weaker hair and nails. In the UK, low levels of vitamin D, iron, calcium, and B vitamins are particularly common, especially during the winter months when sunlight and fresh produce are limited. Understanding how to maintain balanced levels can make a significant difference to your long-term health and daily energy.

What causes low vitamin and mineral levels?

A range of factors can affect how your body absorbs and uses nutrients:

  • Dietary habits: Eating heavily processed foods or skipping meals can reduce your intake of key vitamins and minerals.
  • Age and lifestyle: As the body ages, absorption efficiency for nutrients such as vitamin B12 and calcium decreases.
  • Medical conditions: Digestive disorders like coeliac disease, Crohn’s disease, or irritable bowel syndrome may limit absorption.
  • Medications: Some common medicines, including proton pump inhibitors and diuretics, can interfere with vitamin and mineral balance.
  • Low sunlight exposure: Limited UVB exposure reduces vitamin D synthesis, especially in autumn and winter.

Even with healthy eating, these factors can make it difficult to maintain optimal levels - which is why awareness and, in some cases, testing are so valuable.

Signs you might not be getting enough

Low vitamin or mineral levels can affect many parts of the body. Some common signs include:

1. Persistent fatigue or low energy

2. Frequent colds or slow recovery from illness

3. Dry skin, brittle nails, or hair thinning

4. Poor concentration or “brain fog”

5. Muscle cramps or tingling sensations

6. Pale skin or shortness of breath

These symptoms can overlap with other conditions, so it’s best to check your nutrient levels if you notice them regularly.

Key vitamins and minerals to know

Different nutrients play unique roles. Here are some of the most important ones to keep an eye on:

1. Vitamin D

Vitamin D, oftentimes called “sunshine vitamin”, helps the body absorb calcium and supports bone, muscle, and immune health. The NHS recommends supplementation during winter because it’s difficult to get enough from sunlight alone in the UK.

Low levels can lead to tiredness, weak muscles, or bone discomfort. Good sources include oily fish, fortified dairy products, and egg yolks. For plant-based diets, fortified plant milks are useful alternatives.

2. Iron

Iron is essential for making haemoglobin, which carries oxygen in the blood. Deficiency can lead to anaemia, causing fatigue, dizziness, and pale skin.

Women, frequent blood donors, and those following vegetarian or vegan diets are more likely to have low iron levels. Lentils, spinach, lean red meat, and fortified cereals are good sources. Pairing iron-rich foods with vitamin C improves absorption.

3. Calcium

Calcium helps build and maintain strong bones and teeth. It also supports muscle function and nerve communication. Dairy foods, fortified plant milks, tofu, and leafy greens are excellent sources.

Inadequate intake, especially alongside low vitamin D, can affect bone density over time. Regular physical activity and balanced nutrition help maintain healthy levels.

4. Vitamin B12 and Folate

Vitamin B12 and folate (B9) are crucial for forming healthy red blood cells and supporting the nervous system. B12 also helps convert food into energy and keeps DNA healthy.

Since vitamin B12 is mainly found in animal products, people who follow vegetarian or vegan diets may be more prone to deficiency. Common symptoms include fatigue, tingling sensations, and poor memory.

Folate is found in green leafy vegetables, beans, and citrus fruits, while fortified foods provide folic acid, its synthetic form. Low levels of B12 or folate can cause megaloblastic anaemia - a condition where red blood cells become enlarged and function poorly.

5. Choline

Choline works closely with vitamin B12 and folate to support metabolism and brain function. It helps form acetylcholine, a neurotransmitter important for memory and muscle control.

Research suggests many adults in the UK do not get enough choline from their diets. Eggs, chicken, fish, and soybeans are good sources. For those following plant-based diets, intake may need to be monitored, as deficiency can affect liver health and cognitive function.

6. Selenium and Zinc

These trace minerals act as antioxidants, protecting cells from oxidative stress. Selenium also supports thyroid health, while zinc helps wound healing and immune defence.

Brazil nuts, seeds, whole grains, and fish provide selenium, while zinc is found in meat, dairy, and legumes. Deficiency may lead to poor wound healing or frequent infections.

7. Omega-3 Fatty Acids

Omega-3s are healthy fats that support cardiovascular and brain health. They help regulate inflammation and promote healthy blood circulation. Found in oily fish such as salmon and sardines, omega-3s are also available through fortified foods or plant-based sources like flaxseed and chia seeds.

How nutrients work together

Vitamins and minerals rarely work in isolation - they interact in complex ways that affect absorption and function. For example:

  • Vitamin C improves the uptake of iron from plant sources.
  • Vitamin D enhances calcium absorption for bone health.
  • Vitamin B12, folate, and choline are linked in methylation - a process vital for DNA synthesis and brain health.

An imbalance in one nutrient can influence others. A diet that includes diverse foods from different groups helps maintain this natural synergy.

Testing your vitamin and mineral levels at home

It’s not always easy to know if your diet is meeting your body’s needs. That’s where at-home testing can help. MyHealthChecked’s Vitamins & Minerals Blood Profile Test offers a comprehensive look at your essential nutrient levels, including key vitamins such as B12, D, and folate, and minerals like iron. Using a simple finger-prick blood sample, you can collect your sample at home and send it to our accredited UK laboratory. Within a few days, you’ll receive clear, easy-to-read results with guidance on whether your levels are within a healthy range and where improvements could be made. The test can help identify imbalances that may affect your energy, immunity, and overall wellbeing.

For deeper insights, MyHealthChecked’s Vitamins & Minerals DNA Test analyses how your genes influence your ability to absorb and process different nutrients. It looks at variations linked to vitamin D, B12, iron, and folate metabolism, among others. With this information, you’ll understand whether you have a genetic tendency toward certain deficiencies and how lifestyle choices - such as diet or supplements - can help support your individual needs. The test uses a simple cheek swab and provides a personalised digital report with clear recommendations, helping you make informed choices about your long-term health.

Together, these tests make it easier to understand what your body needs and support a proactive approach to nutrition, whether you’re looking to boost energy, improve focus, or simply maintain overall wellness.

Supporting your nutrient levels

Once you understand where your levels stand, small adjustments can have lasting benefits. Focusing on whole foods is one of the easiest ways to keep your vitamin and mineral balance steady.

Here are some everyday examples you can buy, cook, and enjoy:

  • For energy and metabolism: oats, wholemeal bread, and brown rice provide B vitamins and magnesium to release energy from food.
  • For immune support: citrus fruits, berries, red peppers, and broccoli supply vitamin C, while nuts and seeds add zinc and selenium.
  • For strong bones: low-fat yoghurt, fortified plant milks, tinned sardines (with bones), and kale offer calcium and vitamin D.
  • For healthy red blood cells: lean beef, chicken, lentils, and spinach give a mix of iron and folate.
  • For brain function: eggs, salmon, mackerel, and tofu are excellent sources of choline and omega-3s.
  • For vegetarians and vegans: fortified cereals, nutritional yeast, and B12-fortified plant milks can help support vitamin B12 levels.

When planning meals, try combining foods that enhance absorption - such as pairing vitamin C-rich foods with iron sources, or including healthy fats like olive oil with vegetables to improve vitamin absorption.

Other habits that help include:

  • Staying hydrated throughout the day to aid digestion and nutrient transport.
  • Limiting alcohol and caffeine, which can deplete some vitamins and minerals.
  • Cooking gently - steaming or roasting rather than boiling - to retain more nutrients.
  • Checking nutrition labels for fortified foods that support your specific dietary needs.

Making these small, realistic changes can boost your energy, immunity, and overall wellbeing in the long term.

In summary

Micronutrients are the foundation of good health, influencing everything from metabolism to mood. Understanding your vitamin and mineral balance helps you take control of your wellbeing.

With MyHealthChecked’s Vitamins & Minerals Blood Profile Test and Vitamins & Minerals DNA Test, you can gain personalised insights into your nutrient status and make confident lifestyle choices for your long-term health.

Reviewed by Dr Dave Nichols

References

1. National Institute for Health and Care Excellence (NICE). Vitamin B12 deficiency in over 16s: diagnosis and management (NG239). London: NICE; 2024. https://www.nice.org.uk/guidance/ng239

2. National Institute for Health and Care Excellence (NICE). Anaemia - B12 and folate deficiency. Clinical Knowledge Summaries. London: NICE; 2024. https://cks.nice.org.uk/topics/anaemia-b12-folate-deficiency

3. National Institute for Health and Care Excellence (NICE). Anaemia – iron deficiency. Clinical Knowledge Summaries. London: NICE; 2024. Available from: https://cks.nice.org.uk/topics/anaemia-iron-deficiency/

3. National Institute for Health and Care Excellence (NICE). Vitamin D deficiency in adults. Clinical Knowledge Summaries. London: NICE; 2024. https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/

4. National Institute for Health and Care Excellence (NICE). Vitamin D: supplement use in specific population groups (PH56). London: NICE; 2017 Aug 30. https://www.nice.org.uk/guidance/ph56

5. GPnotebook. Sources of vitamin B12. GPnotebook; 2025. https://gpnotebook.com/en-GB/pages/nutrition/sources-of-vitamin-b12

6. NHS. Vitamins and minerals. London: NHS; 2023. https://www.nhs.uk/conditions/vitamins-and-minerals/

7. Wallace TC, Fulgoni VL. Could we be overlooking a potential choline crisis in the United Kingdom? BMJ Nutrition, Prevention & Health. 2019; 2(2):51-52. https://nutrition.bmj.com/content/early/2019/07/16/bmjnph-2019-000037

8. Martínez MJ, Baena RM, García-Fuentes E. Omega-3 fatty acids and inborn errors of metabolism. Br J Nutr. 2012; 107(S2): S187-S194. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/omega-3-fatty-acids-and-inborn-errors-of-metabolism/F82328AA3BE7953BF4001032EBE8A335