5 Essential Nutrients Experts Say We Should Pay More Attention to This National Nutrition Month
Every March, National Nutrition Month offers a timely reminder to rethink how we approach food and health. But rather than repeating familiar advice about balanced diets and five-a-day, many nutrition experts say it’s time to focus on something more specific: the nutrients that genuinely shape long-term wellbeing.
From heart health and mobility to mood and resilience, emerging research continues to show that certain vitamins, minerals and essential fats play a measurable role in how we feel today and how well we age in the future.
Yet data from the UK National Diet and Nutrition Survey (NDNS) paints a clear picture: many people are still falling short when it comes to several key nutrients. Vitamin D levels remain low for much of the population, oily fish consumption continues to lag behind recommendations, and certain minerals are lacking across different age groups.
According to registered dietitian Dr Carrie Ruxton from the Health and Food Supplements Information Service, the conversation around nutrition needs to evolve.
“It is time to move past thinking only about avoiding deficiency to thinking about achieving ideal intake levels for long-term health,” she says.
With that in mind, here are five nutrients currently in the spotlight, each supported by recent research and each relevant to everyday UK diets.
B Vitamins and Heart Health
B vitamins rarely receive the same attention as trendy superfoods, yet they remain essential for cardiovascular health.
A 2026 meta-analysis published in Annals of Medicine examined people with coronary heart disease and found that a combination of folate (vitamin B9), vitamin B6 and vitamin B12 helped reduce levels of homocysteine — a compound linked to blood vessel damage and heart problems.
The key discovery was that these vitamins work best together rather than individually.
Dr Ruxton explains:
“B vitamins work as a team. When folate, B6 and B12 are all present in the right amounts, their impact on homocysteine and blood vessel health is much stronger.”
However, NDNS data suggests intake of folate is often below recommended levels in women of childbearing age, while vitamin B12 can be borderline in some older adults.
Foods that support healthy intake include:
- leafy green vegetables
- beans and lentils
- eggs
- dairy foods
- fortified cereals
Vitamin D and Longevity
Vitamin D is often associated with bone health, but its impact may reach much further.
A 2026 study published in Clinical Nutrition, using data from the extensive UK Biobank dataset, found a significant reduction in all-cause mortality among people taking vitamin D supplements — but only in those who started with insufficient levels.
The finding highlights how widespread vitamin D insufficiency remains.
In the UK, sunlight is not strong enough for reliable vitamin D production between October and March, meaning many people rely heavily on diet and supplements.
“For much of the UK population, vitamin D is influenced as much by where we live as by what we eat,” says Dr Ruxton. “Winter supplementation is a practical solution for many people.”
While foods like oily fish, eggs and fortified products provide some vitamin D, they rarely supply the full recommended daily intake of 10 micrograms.
Calcium, Magnesium and Staying Strong
When people think about bone health, calcium usually takes centre stage. But emerging research suggests the picture is more complex.
A 2026 randomised controlled trial published in Nutrients found that drinking mineral water naturally rich in calcium and magnesium improved indicators of musculoskeletal strength in adults over 50.
Participants experienced improvements in muscle mass and reduced fall risk, highlighting how these two minerals work together.
Calcium provides the structural foundation for bones, while magnesium supports muscle contraction and helps regulate vitamin D activity.
Dr Ruxton notes:
“Strong bones and muscles rely on a combination of nutrients. Calcium provides structure, but magnesium helps muscles and nerves function properly.”
Low intake of dairy foods, wholegrains, nuts and green vegetables may contribute to gaps in these nutrients.
Vitamins C and E and Blood Pressure
Antioxidant vitamins continue to attract attention in cardiovascular research.
A 2026 systematic review in Nutrition Reviews found that vitamin C — either alone or combined with vitamin E — helped reduce systolic blood pressure in people with type 2 diabetes.
Systolic blood pressure is the top number on a blood pressure reading and reflects the pressure in arteries when the heart pumps blood.
Higher readings increase the risk of heart disease and stroke.
The findings align with broader dietary trends in the UK, where many adults still struggle to reach the recommended five portions of fruit and vegetables per day.
Foods rich in these antioxidant vitamins include:
- citrus fruits
- berries
- peppers
- nuts
- seeds
According to Dr Ruxton:
“Antioxidant vitamins such as vitamin C and vitamin E help protect blood vessels from oxidative stress, which is a key driver of high blood pressure and cardiovascular disease.”
Omega-3 and Mental Wellbeing
Nutrition science is increasingly exploring how diet influences mental health as well as physical health.
A 2026 double-blind trial published in the Journal of Affective Disorders found that omega-3 supplements improved stress levels, anxiety, depression symptoms, sleep quality and memory in individuals experiencing psychological distress.
Omega-3 fatty acids are essential components of brain cell membranes and play a role in mood regulation.
However, average intake in the UK remains well below recommended levels.
Dr Ruxton explains:
“Long-chain omega-3 fats are part of the structure of the brain. When intakes are low, it can affect mood, sleep and cognitive function as well as heart health.”
The richest dietary sources are oily fish such as salmon, mackerel and sardines, yet many households rarely include them in weekly meals.
Why Nutrition Is About More Than Individual Foods
Across these five nutrients, a common theme emerges: the challenge is rarely severe deficiency, but consistently falling short of optimal intake.
Food remains the foundation of good nutrition because whole foods deliver nutrients in combination, along with fibre and beneficial plant compounds.
At the same time, nutrition experts increasingly recognise that supplements may play a helpful role for some people — particularly those with restricted diets, limited sunlight exposure or higher nutritional needs.
National Nutrition Month ultimately offers something simple: a chance to take stock.
Small changes can have meaningful long-term impact. Adding another portion of green vegetables to dinner, planning one oily fish meal each week or ensuring adequate vitamin D intake through the winter can all contribute to better health over time.
As Dr Ruxton puts it:
“Long-term health is shaped by the small things we do every day.”
And often, those small choices begin with what’s on our plate.
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