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The spring nutrition reset: why doctors say now is the time to check your vitamin levels

The spring nutrition reset: why doctors say now is the time to check your vitamin levels

From vitamin D to iron, experts say many UK families may be missing key nutrients and it's especially important for teenagers. Here’s how a simple spring nutrition check can help.

Published: March 12, 2026 at 9:42 AM

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Spring is often when we reset the basics. We declutter the house, give things a spring clean and start thinking about spending more time outdoors. But one important area many families overlook in this big life reset is nutrition, especially whether we’re getting the vitamins and minerals our bodies actually need.

According to the UK’s National Diet and Nutrition Survey (NDNS), many people across different age groups are falling short on several key nutrients. Rather than focusing on diets or calories, experts say a “spring nutrition MOT” can help households check whether they are getting enough of the vitamins, minerals and essential fats that support energy, immunity and long-term health.

“Vitamins and minerals fuel the body’s maintenance system. When intakes are low, the effects build gradually rather than appearing overnight so the time to take stock is now,” says dietitian Dr Carrie Ruxton from the Health and Food Supplements Information Service (HSIS).

Vitamin D remains a major gap in UK diets

close up of a woman's hands holding a selection of supplements and vitamins

Vitamin D is one of the most common nutrient shortfalls in the UK. It supports healthy bones, teeth and muscles, and also plays a key role in immune function.

A large study published in the British Medical Journal found that vitamin D supplementation can reduce the risk of acute respiratory infections, particularly in people who already have low levels.

We get more than 90% of our vitamin D from summer sunlight but, during the grey days of winter and spring, we need to top up from food and supplements to keep our blood vitamin D levels in the optimal range.

Dr Carrie Ruxton, Health and Food Supplements Information Service

Despite its importance, NDNS data shows that average intakes remain well below the recommended daily amount of 10 micrograms. Adults typically consume around 5.4 micrograms per day when food and supplements are combined. Children and teenagers average just 4 micrograms daily.

Dr Carrie Ruxton explains that sunlight plays a major role in vitamin D levels, but this becomes harder to rely on during colder months.

“We get more than 90% of our vitamin D from summer sunlight but, during the grey days of winter and spring, we need to top up from food and supplements to keep our blood vitamin D levels in the optimal range,” she says.

“That’s why the government recommends that everyone from infanthood to older age takes a daily supplement. Too few actually do leaving many at risk from impaired immune function, low bone density and poor muscle function.”

Dr Ruxton advises that most people should consider taking a daily vitamin D supplement from September through to Easter. Some groups may benefit from taking one year round, including older adults, children under five and people who avoid exposing their skin to sunlight.

Omega-3 is another nutrient many families miss

Healthy fats have had a reputation shift in recent decades. While saturated fats are still best limited, unsaturated fats, particularly omega-3 fatty acids, are now recognised as important for overall health.

The richest sources are oily fish such as salmon, sardines and herring. UK dietary guidance recommends two portions of fish each week, including one portion of oily fish.

In reality, many families are eating far less. Survey data shows adults average around 37g of oily fish per week, while children and teenagers eat less than 20g.

Dr Ruxton says this matters because omega-3 fats play multiple roles across the life course.

“Omega-3 intakes in the UK are typically low, yet these fats are vital across the life course – from supporting children’s brain development to helping maintain heart and brain health in later years.”

Research has also linked marine omega-3s to improved cardiovascular health, partly through lowering triglyceride levels and helping regulate inflammation.

Why the teenage years are a nutrition pressure point

Adolescence is one of the most nutritionally vulnerable stages of life. Rapid growth increases nutrient needs, but dietary habits at this age often move in the opposite direction.

Several nutrients commonly fall short.

Iron

Nearly half of girls aged 11 to 18 have iron intakes below the Lower Reference Nutrient Intake (LRNI). In comparison, around 11% of boys fall below this level.

Low iron levels are linked with fatigue, poorer concentration and reduced physical performance.

B vitamins

About 18% of teenagers have vitamin B2 intakes below recommended levels, rising to 22% among girls. Around one in ten teenage girls also fall short on folate, a nutrient important for red blood cell formation and for preventing neural tube defects during early pregnancy.

Zinc and iodine

Around a fifth of teenage boys and 16% of girls have zinc intakes below the LRNI. Zinc supports immune function, skin health and hormone production.

Iodine is another concern, particularly as dairy consumption declines. Around 28% of teenage girls and 19% of teenage boys now have intakes below recommended levels. Even mild deficiency during pregnancy has been associated with impaired cognitive development in children.

Women may experience nutrient gaps across life stages

Some nutrient gaps continue well beyond adolescence. Selenium, a mineral involved in immune function and protecting cells from damage, is low in a substantial proportion of women.

NDNS data shows that around 41% of teenage girls, nearly half of women aged 19 to 64 and 59% of women over 65 have selenium intakes below recommended levels.

Experts say this may partly reflect lower overall calorie intake in women, which can mean fewer opportunities to obtain vitamins and minerals through food. Restricting foods such as meat, fish or dairy may also contribute.

A simple spring nutrition MOT for the whole family

Infographic circular pie chart made out of sliced vegetable and fruits on green background. Conceptual image.

The good news is that closing common nutrient gaps does not require a major diet overhaul. Small, consistent changes can make a meaningful difference.

Here are some practical ways to review your family’s nutrition this spring:

Eat oily fish weekly, for example salmon or sardines in pasta, salads or wraps. Eggs can also provide vitamin D and omega-3s.
Consider supplements that match your life stage, such as iron and folic acid for women of childbearing age or a multivitamin for teenagers.
Use a daily multivitamin and omega-3 supplement as a nutritional safety net if your diet is inconsistent.
Add more colour to meals, including orange and yellow foods for vitamin A, red and purple foods for vitamin C and antioxidants, and leafy greens for folate and magnesium.
Cook to protect nutrients, such as steaming or stir-frying vegetables instead of boiling.
Improve plant-based iron absorption by pairing foods like lentils or spinach with vitamin C rich foods.
Upgrade snacks with options like nuts, seeds, yoghurt or fruit to increase zinc, magnesium and calcium intake.

A seasonal reset for long-term health

A spring nutrition MOT does not need to be complicated. Instead, it is simply a moment to check whether your household diet includes a good mix of fruit, vegetables, fish and nutrient-rich foods.

As Dr Carrie Ruxton explains, small changes now can support health across the whole family.

“By reviewing diets now and making small, practical changes, it’s possible to protect long-term health across the whole household. Spring is a natural time for a reset – and nutrition deserves just as much attention as any other area of wellbeing.”