Top 7 Nutritional Deficiencies in Women and How to Fix Them

If you’ve been feeling off lately—low energy, brittle nails, or even mood swings—you’re not alone. Many women face nutrient deficiencies without realizing it, with as many as two in every three women affected by vitamin and mineral deficiencies.

Nutritional deficiencies can have a significant impact on overall health and well-being, affecting everything from energy levels to immune function. Let’s chat about the top seven nutrient deficiencies and, importantly, how you can tackle them head-on.

In this article, we will discuss the top 7 nutritional deficiencies that commonly affect women and how to fix them through dietary changes and supplementation.

Iron – Energize Your Life

Iron is crucial for transporting oxygen in the blood. Yet, many women don’t get enough, partly due to menstruation. In fact, iron is one of the top minerals that women are more likely to lack than men. Symptoms like fatigue, dizziness, and pale skin can indicate low iron levels.

To boost your iron intake, consider incorporating more red meat, lentils, and spinach into your meals. For those who follow a vegetarian or vegan lifestyle, iron supplements are a handy alternative. Remember to pair your iron intake with vitamin C-rich foods like oranges or strawberries to enhance absorption.

Calcium – Strengthen Those Bones

Women, particularly post-menopausal, are at risk for calcium nutrient deficiencies, leading to osteoporosis. But calcium isn’t just about keeping your bones strong—it also plays a role in heart and nerve functions. Symptoms of calcium deficiency include muscle cramps, brittle nails, fatigue, and in severe cases, numbness and tingling in fingers.

To amp up your calcium, include dairy products like yogurt and cheese in your diet. Don’t worry if you’re lactose intolerant—almond milk and leafy greens like kale can make excellent substitutes.

Vitamin D – Sunshine in a Bottle

Vitamin D is essential for a variety of bodily functions, primarily maintaining healthy bones and supporting the immune system. Known as the “sunshine vitamin,” it is produced in your skin in response to sunlight, making people in less sunny climates more prone to nutrient deficiencies. Symptoms can include bone pain, muscle weakness, fatigue, and even mood changes like depression.

You can boost your vitamin D intake by increasing your sun exposure and eating foods like fatty fish, fortified milk, and egg yolk. You can also try replacing your soda habit with WM Nutrition’s ZeroCal supplement. This tasty vitamin drink mix contains vitamin D along with caffeine to help with energy—plus, it’s a great way to hydrate.

Vitamin B12 – Boost Your Brain and Body

Vitamin B12 is a powerhouse for maintaining nerve health and creating DNA. Women, especially those over 50 or on a plant-based diet, often lack this nutrient. Symptoms can include memory issues and fatigue.

To combat this nutrient deficiency, consider eating more animal-based foods like fish, meat, and eggs, or fortified cereals. Supplements are also a helpful option, ensuring you get the daily dose needed to stay sharp and energetic.

Magnesium – Relax and Recharge

Magnesium is an essential mineral that aids in muscle and nerve function, regulates blood sugar levels, and supports a healthy immune system in addition to energy production. Symptoms of magnesium nutrient deficiencies can range from muscle cramps and fatigue to migraines and anxiety.

Boost your magnesium by adding nuts, seeds, dark leafy greens, and whole grains to your diet. Dark chocolate is another delicious source, making it easy to get your dose while enjoying a treat. Additionally, be mindful of factors that may deplete magnesium levels.

Omega-3 Fatty Acids – Heart and Mind Harmony

Essential for heart health and cognitive function, omega-3s are often missing from women’s diets. Without them, you might notice dry skin or even depression as an indicator of nutrient deficiencies.

To increase your intake, aim for two servings of fatty fish like salmon or mackerel per week. If seafood isn’t your thing, flaxseeds and walnuts are excellent plant-based sources. Omega-3 supplements are also widely available and effective.

Folate – The Cell Builder

Folate, or vitamin B9, is vital for cell division and is especially crucial during pregnancy. Nutrient deficiencies when it comes to folate may lead to a range of problems, including anemia, birth defects, and even increased risk of cardiovascular disease. Symptoms include fatigue, weakness, shortness of breath, and irritability.

To up your folate, consume more leafy green vegetables, beans, and citrus fruits. Fortified grains are also a great means of increasing intake. This vitamin is included in most prenatal vitamins—which can be highly beneficial for any woman of reproductive age to take, regardless of when or if they plan to have kids.

Revitalize Your Health with WM Nutrition Supplements

Addressing these nutrient deficiencies can transform your health and well-being. For a convenient solution, consider WM Nutrition’s range of health supplements specifically designed for women. They offer an easy way to support your health goals and ensure you’re getting the nutrients you need.

Feeling inspired to take charge of your nutrition? Start with small changes today, and explore the benefits of WM Nutrition’s health supplements for a healthier, happier you.