As winter continues, many Brits are feeling drained, unmotivated and constantly tired. Shorter daylight hours, colder weather and busy lifestyles all play a part — but nutrition is often the missing piece.
A new survey of over 1,000 adults, commissioned by the Health and Food Supplements Information Service (HSIS), reveals that 49% feel tired, 29% experience fatigue and 41% report low energy levels. While 59% believe diet influences energy, a striking 93% admit their diet could be healthier.
“Self-care isn’t just about rest — it’s about fuelling your body properly. Energy dips can reflect nutrient gaps and reduced sunlight during winter,” says Dr Carrie Ruxton, Dietitian at HSIS.
The Nutrient Gap
Data from the National Diet and Nutrition Survey shows many people are missing key nutrients linked to energy:
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Iron: Low intakes affect up to 25% of women aged 19–64, contributing to tiredness
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Vitamin D: Around 16% of adults are at risk of deficiency
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Magnesium: Often low in younger adults, despite its role in energy production
Research links these deficiencies to fatigue, muscle weakness and low mood. Studies show vitamin D, iron and magnesium supplementation can help reduce tiredness and improve energy levels.
“When people feel constantly tired, they often reach for caffeine and sugar, overlooking nutrition — yet micronutrients can have a real impact on energy,” says Dr Emma Derbyshire, Nutritionist at HSIS.
Nutrition as Everyday Self-Care
Confusion remains high, with 82% of Brits unsure what makes a healthy diet and 73% worried they’re not getting enough nutrients. While many follow advice like eating five-a-day and drinking more water, fewer meet guidelines for iron-rich foods, vitamin D and oily fish.
“With modern life making perfect diets unrealistic, a multivitamin and multimineral supplement can help bridge nutrient gaps,” says Dr Ruxton.
Simple Tips to Boost Energy
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Include protein at every meal
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Choose wholegrains for steady energy
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Focus on iron and B vitamin-rich foods
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Take vitamin D during autumn and winter
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Stay hydrated and keep gently active
“Seeing nutrition as self-care can help people feel more energised, resilient and ready to face the day — especially in winter,” concludes Dr Derbyshire.