Nutrient deficiencies in women are more common than many people imagine. These depend to a large extent, not only on your diet but also on factors such as your economic situation, social and cultural environment, personal habits, age, activity level, and genetics.
What are the most common nutrient deficiencies in women?
Many women are deficient in one or more of the most important vitamins and minerals, and for many women, the risk only increases with age. These are the nutrients that women often lack the most.
1. Iron
Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women.
A staggering 30 percent or more of the world’s total population is estimated to be anemic, often due to low iron levels. These can cause fatigue, hair loss, muscle weakness, mental confusion, headaches, dizziness, and other problems.
2. Vitamin B12
Vitamin B12 deficiency could contribute to symptoms such as balance problems, constipation, weakness, dry skin, and cognitive changes. This vitamin plays an essential role in your health by producing hemoglobin, a part of red blood cells that helps your body’s cells receive vital oxygen.
See also All about B group vitamins
3. Vitamin D
Vitamin D deficiency is one of the most common deficiencies worldwide in both adult women and men, as well as in infants and children.
Vitamin D can be produced in our bodies when it is exposed to adequate amounts of sunlight. Its key function is to regulate the absorption of calcium.
People who are deficient in vitamin D cannot absorb that calcium and, in turn, have difficulty strengthening their bones. However, vitamin D has other important functions for overall health, including supporting bone health, cardiovascular health, testosterone, and immune function.
4. Calcium
Girls between the ages of 9 and 18, as well as women over 50, are believed to be the most likely to have low calcium levels.
In general, among dietary sources and supplements that contain calcium, many people still do not get enough calcium, due to reasons that include problems absorbing it and loss of calcium due to meditation and intense exercise.
5. Folate
The requirements for many micronutrients increase when a woman is pregnant, especially nutrients such as folic acid, iron, calcium, zinc, magnesium, and iodine.
Folate (which is called folic acid when created synthetically) is essential for a healthy pregnancy and fetus’s development because it helps build the baby’s brain and spinal cord. For pregnant women, folic acid supplementation helps decrease the risk of certain birth defects, including spina bifida.
6. Potassium
In the U.S., the National Institutes of Health has determined that, based on dietary surveys, many teenage girls and adult women do not consume enough potassium on a regular basis.
Insufficient potassium intake may contribute to problems such as changes in blood pressure, increased risk of kidney stones, interference with bone turnover, increased urinary calcium excretion, and changes in salt sensitivity.
7. Iodine
According to the Centers for Disease Control and Prevention, women between the ages of 20 and 39 have the lowest urinary iodine levels compared to all other age groups.
Iodine intake is especially important for young women seeking to get pregnant or who are pregnant because it plays a role in the brain development of the growing fetus. It is also crucial for producing adequate amounts of thyroid hormones.
8. Magnesium
Magnesium is one of the most important minerals in the body, but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium, and sodium, and is essential for more than 300 different biochemical functions in the body.
Leg cramps, insomnia, muscle spasms, anxiety, headaches, and digestive problems such as constipation can be signs of magnesium deficiency. For older women, the risk of deficiency may be even greater.
9. Omega-3
If you do not eat seafood like salmon, mackerel, sardines, halibut, or tuna regularly, you can probably afford to take an omega-3 fish oil supplement to prevent an omega-3 deficiency. This acid grade helps prevent conditions such as arthritis, heart disease, Alzheimer’s, depression, and more.
How do you know if you have a vitamin deficiency?
There is a wide range of symptoms that can be related to nutrient (vitamin and mineral) deficiencies. Some of the more common signs may include:
- Hair loss and pale, dry skin. Slow wound healing, yellowing of the skin, and bruising.
- Mild cognitive impairment, such as changes in memory, concentration, thinking, or behavior.
- Weakness, headaches, and mood swings
- Red and swollen gums.
- Heart arrhythmia or irregular heartbeat.
- Impaired immune function.
- Bone and joint pain and, in some cases, broken bones.
- Dry eyes and vision changes.
Is it necessary to consume multivitamin supplements?
The most important thing to avoid a lack of vitamins and minerals is a good and adequate diet. However, even if a fairly nutrient-rich diet is consumed, some women are more susceptible than others to run out of important vitamins. So the use of multivitamin supplements may be necessary.
There are some special circumstances that make a woman a good candidate to take them to prevent common nutrient deficiencies:
If you are vegetarian or vegan: People who avoid eating meats are more likely to be low in B vitamins, such as vitamin B12, which is only found in foods of animal origin. Lack of calcium, amino acids (protein), omega-3s, zinc, iodine, and iron are also more common in women who do not eat any animal products, so supplements are recommended.
If you are pregnant: Pregnancy creates a special metabolic demand for high-quality nutrients. Both to support the growing baby and the mother. Requirements for many micronutrients increase during pregnancy, especially nutrients such as folic acid, iron, calcium, zinc, magnesium, and iodine.
If you are over 55 years old: B vitamins, vitamin D, calcium, and iron are especially important for women as they age.
This article is informative and is not intended to diagnose, prescribe or treat any type of medical condition. This information is not a substitute for consulting a doctor, specialist or health professional.
Explicit or implicit recommendations on drugs, techniques, products, etc., are cited for informational purposes only. The use of this information is carried out under the sole responsibility of the users.
ALFA