Why a Spring Nutrition MOT Could Transform Your Energy and Long-Term Health
Spring has always been the season of renewal. Windows are thrown open, wardrobes are refreshed and long-delayed appointments finally make it into the diary. Yet while we service boilers, book dental check-ups and declutter our homes, one area of wellbeing rarely receives the same attention: nutrition.
According to the UK’s National Diet and Nutrition Survey, many people across almost every age group are falling short when it comes to essential micronutrients. The result is not an immediate health crisis, but something more subtle: gradual depletion of the vitamins, minerals and essential fats that quietly support energy levels, cognitive performance, immune resilience and long-term health.
For that reason, nutrition experts are increasingly encouraging what they call a “spring nutrition MOT” — a simple annual check-in to review what our bodies may be missing.
“Vitamins and minerals fuel the body’s maintenance system,” explains dietitian Dr Carrie Ruxton from the Health and Food Supplements Information Service. “When intakes are low, the effects tend to build gradually rather than appearing overnight. Spring is an ideal moment to take stock.”
Vitamin D: Britain’s Most Widespread Nutrient Gap
Few nutrients illustrate the issue more clearly than vitamin D.
Often called the “sunshine vitamin,” vitamin D plays a vital role in bone health, muscle function and immune defence. Yet despite its importance, the majority of people in the UK are not consuming enough.
Average adult intake sits at around 5.4 micrograms per day, just over half the recommended 10 micrograms. Teenagers and children fare even worse, while older adults — although slightly better — still typically fall short of the guideline.
The problem is partly geographical. While more than 90 percent of our vitamin D can be produced through sun exposure, Britain’s long, grey winters make natural synthesis difficult for much of the year.
“We get most of our vitamin D from summer sunlight,” says Dr Ruxton. “But during the winter and early spring months, food and supplements become essential to maintain optimal levels.”
Health authorities already recommend that everyone — from infancy through older adulthood — take a daily vitamin D supplement during the colder months. Yet compliance remains surprisingly low.
Omega-3: The Healthy Fat Many People Are Missing
If vitamin D is Britain’s most recognised nutritional gap, omega-3 fatty acids may be its most overlooked.
In the 1980s, fat was widely considered something to avoid. Today, nutrition science paints a far more nuanced picture. Certain fats — particularly long-chain omega-3 fatty acids from marine sources — are associated with cardiovascular health, brain function and reduced inflammation.
The richest sources include oily fish such as salmon, sardines and mackerel. Yet consumption has fallen dramatically.
While health guidelines recommend two portions of fish per week, including one oily fish serving, the average adult in the UK consumes only around 37 grams weekly. Among children and teenagers, intake is often less than 20 grams.
“This matters because omega-3 fats support heart health, brain function and the regulation of inflammation,” Dr Ruxton notes. Research published in The Lancet has also highlighted their potential role in reducing cardiovascular risk.
For many households, the solution may be as simple as incorporating oily fish into everyday meals — from pasta dishes and salads to grilled fillets or simple weeknight suppers.
Why Teenagers Are a Nutrition Pressure Point
While nutrient gaps affect every stage of life, adolescence remains one of the most vulnerable periods.
Rapid growth, hormonal changes and lifestyle habits often combine to produce diets lacking key micronutrients.
Iron is a particular concern. Nearly half of girls aged 11–18 consume less than the minimum recommended intake. Low iron levels are closely linked with fatigue, poor concentration and reduced physical performance.
B-vitamins also fall short for many teenagers, particularly vitamin B2 and folate. Folate is essential for healthy red blood cell formation and plays a critical role in early pregnancy, making adequate intake during adolescence especially important.
Zinc, vital for immune function, hormone production and skin health, is another nutrient where intake frequently falls below recommended levels.
Adding to the concern is iodine — a mineral essential for thyroid health and brain development — which has declined alongside reduced dairy consumption.
Taken together, these deficiencies highlight how dietary habits during adolescence can shape health for years to come.
Women and the Hidden Mineral Gap
The issue does not disappear in adulthood. In fact, for many women it persists throughout life.
Selenium, an important nutrient for immune function and cellular protection, is consistently low across multiple female age groups. Nearly half of women aged 19–64 fall below recommended levels.
Part of the explanation lies in lower overall calorie intake, which can translate into lower micronutrient intake — particularly when diets limit foods such as fish, meat and dairy.
Emerging trends such as appetite-suppressing weight-loss medications may also intensify the challenge, as reduced food intake can inadvertently reduce vitamin and mineral consumption.
Small Changes, Significant Gains
Despite the statistics, experts stress that improving nutrient intake rarely requires a dramatic dietary overhaul.
In fact, modest and consistent changes often deliver the greatest benefit.
A weekly serving of oily fish can significantly increase omega-3 intake. Colourful vegetables and fruit supply antioxidants, folate and vitamin C. Nuts, seeds and yoghurt provide magnesium, calcium and zinc.
Cooking methods matter too. Steaming or stir-frying vegetables preserves nutrients more effectively than prolonged boiling, while slow cooking and roasting can enhance both flavour and nutritional value.
For those with specific nutritional needs — including teenagers, pregnant women or older adults — targeted supplements can also provide an additional safety net.
A Seasonal Reset for Long-Term Health
Ultimately, a spring nutrition MOT is less about restriction and more about awareness.
Are you eating enough vegetables? Do you include oily fish each week? Are you at a life stage that requires additional nutrients for growth, fertility or bone health?
These are simple questions, yet they can have a profound impact on long-term wellbeing.
“Spring is a natural time for a reset,” says Dr Ruxton. “By reviewing diets now and making small practical adjustments, it’s possible to support the health of the entire household.”
After all, if we are willing to service our homes and refresh our routines each spring, it only makes sense to extend the same care to the body that carries us through the year.
Ravish Magazine is the UK lifestyle magazine for modern inspiration across travel, food and wellbeing.
