Since there’s not a ton of sunlight in the UK, it’s a pretty common deficiency here. “The government has reported that nearly 1 in 6 people have low levels of vitamin D, and advises that everyone should take supplements in the autumn and winter,” explains Jana. “When we are exposed to sunlight, our bodies make this essential vitamin – but during the winter it’s harder for people in the UK to maintain a healthy level of vitamin D, with shorter, darker days,” she continues. “Vitamin D has been linked to tiredness and low mood, which could be mistaken for winter blues. Deficiency in this vitamin has also been linked to a weakened immune system, meaning that people with low levels of vitamin D might be at greater risk of catching a cold, flu and other winter bugs,” Jana adds.
How to boost your intake
“As well as using supplements, you can boost your vitamin D levels through your diet. Oily fish, eggs and meat are all good sources, as are fortified breakfast cereals and spreads. However, dietary sources alone may not give you enough of this vitamin,” says Jana.
Try: Supplements, fortified cereals, oily fish, eggs, red meat and liver.
Iron
Signs you’re deficient
Fatigue, poor concentration, low mood and weak immune system.
Iron at a glance
Iron is a key mineral to keep your body running. It impacts physical and mental performance and “is needed to produce haemoglobin, the protein in our red blood cells that carries oxygen to our tissues, and myoglobin – the protein in our muscles that stores oxygen,” confirms Rhian Stephenson, nutritional therapist and founder of Artah.
Therefore, when we don’t get enough of it, “iron deficiency can cause low mood and tiredness and affect your immune system too. If it develops into iron deficiency anaemia, it can cause cold hands and feet which could go overlooked during the winter,” notes Jana. “It can also cause side effects like heart palpitations and shortness of breath, too,” she says.
“Iron deficiency is quite common especially among premenopausal women (12% of all premenopausal women are estimated to be low in iron in the UK, along with 23% of pregnant women),” explains Jana.
How to boost your intake
“Pulses like beans and lentils are a good source of iron, as are leafy green vegetables like broccoli. Red meat and especially liver also contain a high level of iron, although pregnant women are advised to avoid liver,” Jana says.
Try: Supplements, red meat, liver, beans, lentils, dried fruit, broccoli.
Vitamins B12 and B9
Signs you’re deficient
Fatigue, muscle weakness, shortness of breath and low mood.
Vitamins B12 and B9 at a glance
Vitamin B12, also known as cobalamin, “is important for keeping your nerves healthy and making DNA and red blood cells,” explains Shenaz Shariff, founder of The Face and Body Clinic, Nutritionist Expert and Member of the British Association for Nutrition and Lifestyle Medicine. It also helps keep your skin, hair and nails healthy. Likewise, vitamin B9, also known as folate, also helps make red blood cells and supports DNA creation, “plus it boosts brain health,” adds Shenaz.
