There are a surprising number of symptoms that may indicate a nutrient deficiency. Do you feel tired or cold all the time? Do you experience anxiety, depression, or lack mental focus? Do you suffer from flaky skin, brittle nails, adult acne, or muscle cramps? These symptoms might suggest that you’re not getting enough of the essential nutrients your body needs.
In this article, we’ll explore:
- How women can get enough nutrients from real food
- What foods should be included in a nutrient-rich diet
- When supplemental support might be needed
While vitamins and minerals are best absorbed from real food, some people struggle to meet their needs due to dietary restrictions, food availability, or underlying health conditions. Soil depletion, modern farming practices, and food processing also contribute to lower nutrient levels in our diets. In such cases, supplementation might be necessary to bridge the gap.
Top 10 Nutrient Deficiencies for Women
Based on the NHANES (National Health and Nutrition Examination Survey), the Centers for Disease Control and Prevention (CDC) has found that many Americans are lacking in key nutrients essential for long-term health. Women of all ages, particularly those with restrictive diets or increased nutrient demands (such as during pregnancy or menopause), are at higher risk. Here are the most common nutrient deficiencies and how to address them.
- Omega-3 Fatty Acids
Omega-3s are vital for heart health, brain function, and reducing inflammation. A deficiency can lead to dry skin, headaches, joint pain, and fatigue.
- Best food sources: Salmon, mackerel, black cod (sablefish), walnuts, flaxseeds, and chia seeds.
- Supplement option: Consider a high-quality fish oil or cod liver oil supplement if you don’t consume enough seafood.
- Vitamin D
Vitamin D supports bone health, immune function, and mood regulation. Deficiency is linked to osteoporosis, depression, and weakened immunity.
- Best food sources: Salmon, cod liver oil, pasture-raised eggs, and fortified dairy. Sun exposure (15-20 minutes daily) also helps your body produce vitamin D.
- Supplement option: If you live in an area with limited sunlight, consider taking a Vitamin D3 supplement (3,000-5,000 IU daily).
- Folate (Vitamin B9)
Folate is essential for cell function, DNA synthesis, and preventing birth defects during pregnancy. A deficiency can cause fatigue, poor memory, and increased risk of depression.
- Best food sources: Leafy greens, beans, peanuts, sunflower seeds, liver, and seafood.
- Supplement option: If supplementing, choose L-methylfolate, the bioavailable form of folate.
- Calcium
Calcium supports strong bones, nerve function, and muscle contractions. Deficiency can lead to weak bones, muscle cramps, and an increased risk of fractures.
- Best food sources: Dairy products (whole milk, cheese, yogurt), leafy greens, almonds, and shellfish.
- Supplement option: If avoiding dairy, consider a calcium supplement balanced with magnesium.
- Iodine
Iodine is crucial for thyroid function and metabolism. A deficiency can cause fatigue, weight gain, dry skin, and hair thinning.
- Best food sources: Iodized salt, seaweed (kelp, nori), seafood, and some dairy products.
- Supplement option: Kelp powder is a natural iodine supplement.
- Iron
Iron is necessary for oxygen transport in the blood. Deficiency, known as anemia, can lead to fatigue, dizziness, and muscle weakness.
- Best food sources: Red meat, liver, dark leafy greens, beans, and dried fruits.
- Supplement option: Have your iron levels tested before supplementing, as excessive iron intake can be harmful.
- Magnesium
Magnesium plays a role in muscle function, sleep, and bone health. Deficiency can cause muscle cramps, fatigue, and chocolate cravings.
- Best food sources: Avocados, nuts, legumes, flaxseeds, pumpkin seeds, salmon, and dark leafy greens.
- Supplement option: Magnesium glycinate or citrate are highly absorbable forms.
- Vitamin B12
Vitamin B12 supports red blood cell formation, nerve function, and energy production. A deficiency can cause fatigue, brain fog, and tingling sensations in hands and feet.
- Best food sources: Meat, fish, eggs, and dairy. Plant-based diets often lack sufficient B12.
- Supplement option: If vegan or vegetarian, consider a B12 supplement in methyl-cobalamin form.
- Protein
Protein is an essential macronutrient for muscle repair, immune function, and hormone balance. Many women, especially those following plant-based diets, do not consume enough. A deficiency can lead to muscle loss, slow recovery, and poor skin health.
- Best food sources: Meat, poultry, eggs, fish, dairy, legumes, nuts, and seeds.
- Supplement option: If needed, consider a high-quality protein powder, such as collagen peptides or grass-fed whey protein.
- Zinc
Zinc is vital for immune health, wound healing, and hormone balance. Deficiency can lead to hair loss, frequent colds, and slow wound healing.
- Best food sources: Shellfish (oysters, crab), red meat, seeds (pumpkin, hemp), and chickpeas.
- Supplement option: If supplementing, choose zinc picolinate or citrate for better absorption.
Final Thoughts
Nutrient deficiencies are common but can often be corrected with a well-balanced diet rich in whole, real foods. However, if you experience persistent symptoms, testing your nutrient levels and considering targeted supplementation may be beneficial.
If you want to learn more about optimizing your nutrition, check out these related articles:
- Kelp Powder: A Natural Source of Iodine & Umami
- The Body’s Cry for Iodine
- How to Improve Low Thyroid Function
By prioritizing nutrient-dense foods and making informed choices, you can support your long-term health and well-being.
