New survey reveals 93% believe their diet could be healthier
As the cold months continue, and post the festive season where many of us would have been hectic with social plans, millions across the UK find themselves battling low energy levels, reduced motivation and persistent fatigue. With shorter daylight hours and colder weather leading to less time outdoors, self-care is more important than ever – and nutrition plays a vital role in fuelling our bodies to stay energised.
A new consumer survey of over 1,000 Brits commissioned by the Health and Food Supplements Information Service (HSIS) reveals that:
Half (49%) of Brits report feeling tired
29% say they feel fatigued
41% report low energy levels.
Despite this, 59% say they think your energy levels can be influenced by what you eat, yet the majority (93%) think their diet could be healthier.
“Self-care isn’t just about bubble baths and downtime – it’s about giving your body what it needs to function at its best. Energy dips can be a symptom of nutrient gaps in the diet as well as the shorter hours of sunlight through the winter months ,” says Dietitian Dr Carrie Ruxton from HSIS.
Nutrient needs for energy
According to the UK’s National Diet and Nutrition Survey,1 significant numbers of people are not meeting recommended intakes for key nutrients linked to energy metabolism. For example:
Iron intake is below recommended intakes in up to 25% of women aged 19–64, contributing to tiredness and fatigue.
Vitamin D intake remains an issue in many groups, with around 16% of adults at risk of clinical deficiency.
Magnesium intake is also falling short in younger adults, despite its key role in energy production and muscle function.
Research supports the importance of these nutrients in combating fatigue. For example:
A study in the Journal of Health, Population and Nutrition highlighted that people with poor baseline levels of vitamin D experienced significant improvements in symptoms such as fatigue, as well as depression, muscle pain and bone pain when they took vitamin D supplements.2
A research review found that magnesium deficiency can have profound effects on health, leading to symptoms such as fatigue, as well as muscle cramps, weakness and cardiovascular abnormalities.3
A systematic review from the highly regarded Cochrane database found that daily iron supplementation improves exercise performance and reduces fatigue, as well as effectively reducing the prevalence of anaemia and iron deficiency.4
“When people complain of being ‘constantly tired’, it’s too easy to reach for the strong coffee and sugary snacks to keep you going – with good nutrition often being overlooked. Yet the evidence shows that micronutrient status can have a measurable impact on tiredness and energy levels, especially during the winter months when our diets and lifestyles change,” says nutritionist Dr Emma Derbyshire from HSIS.
Self-care through nutrition
Eating a nutrient-rich diet, staying hydrated and maintaining gentle activity can all support energy levels as well as general wellbeing. Yet Brits are hazy as to how. “With the HSIS real-world survey data revealing that a large majority of Brits (82%) are confused about what makes a healthy, nutritious diet, it’s no wonder they’re not meeting their vitamin and mineral requirements to beat energy slumps and fatigue,” says Dr Carrie Ruxton.
“Three quarters (73%) of those surveyed for HSIS are worried that they’re not getting enough nutrients from their diet and the same proportion believe their diet could be better,” says Dr Emma Debyshire.
She adds, “That said, some are trying to improve things, with a third (35%) saying they’ve tried to increase the iron content of their diet, 28% trying to increase vitamin D and 16% trying to increase the magnesium they get from their food.”
In fact, the most followed health advice is to “Eat 5-a-day” (61%), followed by “Drink two litres of water a day” (57%) but then there’s a big drop to “Eat fish twice a week, with one being oily fish” (30%).
“With modern life to navigate and the nutrition confusion revealed by the HSIS real-world survey, our advice is to take a multivitamin and multimineral supplement in addition to doing your best to eat a healthy diet – just to make sure any nutrient gaps are properly plugged. Busy lives can make it hard for the most conscientious of us to ensure we’re always getting exactly what we need from our food,” says Dr Ruxton, who goes on to share her top tips for beating energy slumps:
“Prioritise protein – Include a source at every meal – meat, fish, eggs, dairy, nuts, seeds, beans – to stabilise energy and avoid mid-afternoon crashes.
“Choose wholegrains – Opt for oats, brown rice or wholemeal bread for slow-release carbohydrates.
“Think iron and B vitamins – Dark leafy greens, beans, pulses, eggs and lean meats are key for energy metabolism.
“Don’t forget vitamin D – With reduced sun exposure, ensure you take a daily vitamin D supplement during Autumn and winter.
“Stay hydrated – Even mild dehydration can leave you feeling sluggish.
“Move for mood – Short walks outdoors boost circulation and light exposure, both of which support energy levels.
“Mind the nutrient gap – Take a multivitamin and multimineral supplement plus omega-3 daily to bridge the nutrient gaps.”
“Our goal as nutrition scientists is to encourage people to see nutrition as an act of self-care – fuelling your body with the nutrients it needs is one of the simplest ways to feel more energised, resilient and ready to take on the day – especially during the colder, darker winter months,” concludes Dr Derbyshire.