Iron deficiency is the most common in the UK. The risks are in causing fatigue, weak immunity, and low energy. For those concerned, some of the warning signs of iron deficiency are tiredness, pale skin, dizziness, brittle nails, and breathlessness. This forms part of an overall pattern of concern pertaining to vitamin deficiency.
New findings reveal the top five vitamin and mineral deficiencies in the UK. The research analysed NHS hospital admission data from 2013 to 2023 to identify the most common vitamin and mineral deficiencies in the UK.
Benjamin Bunting, sports nutritionist, military physical training instructor and founder of beForm Nutrition, has helped to interpret the warning signs.
Iron deficiency: 490,005 hospital admissions
Iron is a mineral essential for producing haemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Bunting explains: “Without enough iron, the body can’t make enough healthy red blood cells, leading to anaemia, fatigue and weakened immunity. It’s crucial for brain function, muscle activity and overall energy levels.”
• Warning signs: Fatigue, pale skin, shortness of breath, brittle nails and dizziness.
• At-risk groups: Women with heavy periods, pregnant individuals, vegetarians and those with digestive disorders.
• How to increase intake: Consume red meat, poultry, seafood, lentils, spinach, fortified cereals and vitamin C-rich foods to enhance absorption.
Vitamin D deficiency: 188,114 hospital admissions
Vitamin D helps the body absorb calcium and phosphorus, which are vital for strong bones and immune function.
Bunting clarifies: “It plays a key role in reducing the risk of fractures, osteoporosis and rickets, and also helps to support the immune system.”
• Warning signs: Fatigue, bone pain, muscle weakness and frequent illnesses.
• At-risk groups: People with limited sun exposure, those with darker skin, older adults and individuals with certain medical conditions.
• How to increase intake: Spend time outdoors in sunlight, eat fatty fish, egg yolks, fortified dairy and consider supplements during winter.
B group vitamin deficiency: 120,475 hospital admissions
B vitamins (including B1, B2, B3, B6, and B7) support metabolism, brain function and red blood cell formation.
Bunting notes: “These vitamins help convert food into energy, maintain healthy nerves, and support heart and brain health. A deficiency can lead to fatigue, nerve damage and poor concentration.”
• Warning signs: Fatigue, irritability, mouth sores and nerve issues.
• At-risk groups: Pregnant women, older adults, vegans and those with high alcohol intake.
• How to increase intake: Eat whole grains, eggs, dairy, leafy greens, nuts and fortified foods.
Vitamin B12 deficiency: 24,694 hospital admissions
Vitamin B12 is essential for red blood cell production, DNA formation and maintaining nerve function.
In terms of this vitamin, Bunting observes: “It supports brain health, prevents anaemia and helps the nervous system function properly. Long-term deficiency can cause nerve damage and memory problems.”
• Warning signs: Weakness, tingling in hands and feet, memory issues and mood swings.
• At-risk groups: Vegetarians, vegans, older adults and individuals with digestive disorders.
• How to increase intake: Consume meat, fish, dairy, eggs and fortified plant-based products.
Folate deficiency: 20,408 hospital admissions
Folate (or vitamin B9) is crucial for cell growth, red blood cell production and DNA synthesis.
Bunting points out: “It’s especially important during pregnancy to prevent birth defects. Deficiency can lead to anaemia and developmental problems in babies.”
• Warning signs: Fatigue, mouth ulcers, poor concentration and anaemia.
• At-risk groups: Pregnant women, heavy drinkers and individuals with poor diets.
• How to increase intake: Eat leafy greens, legumes, citrus fruits and fortified cereals.
Summing up, Bunting observes: “Many people don’t realise they’re deficient in essential vitamins and minerals until symptoms become severe. Fatigue, brain fog and even weakened immunity can often be traced back to a lack of key nutrients like iron, vitamin D and B12. The rise in hospital admissions shows just how widespread these deficiencies have become. The good news is that with small dietary changes and, in some cases, supplementation, most deficiencies can be corrected before they lead to serious health issues.”
