Vitamins and minerals when you’re eating less

Vitamins and minerals — micronutrients — come from the same food as everything else. When you eat much less, you get less of them too. Unlike protein, there’s rarely an obvious signal that you’re running short.

Less food, less of everything

A smaller appetite tends to narrow what you eat as well as how much. People often fall back on a handful of easy, familiar foods. That’s understandable, but it can mean whole food groups — and the nutrients they carry — drop out of the diet.

The simplest protection is variety: even small amounts of different foods across the week cover more ground than larger amounts of the same few.

UK guidance worth knowing

Vitamin D. The NHS advises that everyone in the UK should consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter, when there isn’t enough sunlight for the body to make it. People who spend little time outdoors may be advised to take it all year round.

Folic acid is advised for anyone who could become pregnant or is trying to conceive.

For anything beyond this, it’s best to get advice that’s specific to you.

Where the gaps tend to show up

When the diet narrows, these are some of the nutrients that people more often fall short on:

• Iron, found in red meat, beans, lentils, fortified cereals and dark green vegetables
• Calcium, found in milk, cheese, yogurt, fortified plant drinks and tinned fish with bones
• Vitamin B12, found in meat, fish, eggs, dairy and fortified foods
• Fibre, found in wholegrains, fruit, vegetables, beans and lentils — though it can be filling, so balance it against your appetite

Whether any of these apply to you depends on what you eat and your health. A GP can arrange a blood test if there’s reason to check.

Food first, then fill the gaps

Food should come first wherever possible. Where it isn’t enough, a supplement can help fill specific gaps.

Food supplements should not replace a varied, balanced diet and healthy lifestyle. Consult your GP or pharmacist before use, particularly if you have a medical condition or take anything on prescription. This article is general information, not medical advice.