I'm from the United kingdom and I can't get the galaxy j3 to update to marshmallow or nougat all my mates with a j3 have nougat or marshmallow and I'm stuck on lollipop
That device is old lolWelcome to Android Central! Have you tried using Smart Switch to update the phone? If that doesn't work, you might be able to flash the ROM -- @mustang7757 can help with that.
You probably know this already, but even if you're able to upgrade it to Marshmallow, that phone will still be extremely out of date. That means you'll encounter more and more incompatibilities with major apps, and there will also be some significant unpatched security flaws. If you're able to, I would recommend recycling that phone and getting a more current one.