7 Nutrient Deficiencies Most Common in Women (And How to Close the Gap)

The nutrients women most often run short on are iron, vitamin D, vitamin B12, magnesium, calcium, iodine and folate. A deficiency happens when you take in or absorb less of a vitamin or mineral than your body uses, and it can affect your energy, immune function and bones.

Vitamin D and iron are the most widespread gaps, though estimates vary by study. Below is each nutrient, who is most at risk and how to close the gap. For more on one of the biggest, see the signs of vitamin D deficiency.

What counts as a nutrient deficiency?

A woman's needs change during menstruation, pregnancy, breastfeeding and menopause. A balanced diet is the base, but restrictive diets and poor absorption in the gut can still leave gaps. The early signs (tiredness, brittle nails, low mood) are easy to blame on a busy life.

1. Iron

Iron is the core of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to your tissues. When it runs low, your tissues get less oxygen and you feel exhausted.

Menstruation raises your risk, and pregnancy raises it further because of the growing baby and the increase in blood volume. Even mild iron depletion can affect thinking and physical performance before anemia develops.

Good sources are lean meat and seafood (heme iron) and lentils, spinach and fortified cereals (non-heme iron). Eat plant sources with vitamin C-rich foods to absorb more.

2. Vitamin D

Vitamin D is one of the most common deficiencies women face worldwide. About 41.6% of US adults are deficient (below 20 ng/mL), according to Forrest and Stuhldreher in Nutrition Research (2011).

Your body needs vitamin D to absorb calcium, so a shortfall raises the risk of low bone density, especially after menopause when estrogen drops. It also matters for immunity. As Aranow and colleagues noted in the Journal of Investigative Medicine (2011), vitamin D receptors are found on nearly all immune cells, and deficiency is linked to more infections and autoimmune conditions.

Few foods besides fatty fish and egg yolks contain much vitamin D. Many health professionals suggest testing your level and considering a supplement, particularly in winter or if you spend most of your time indoors.

3. Vitamin B12

Vitamin B12 is needed to make DNA and keep nerve cells healthy. It works with folate to make red blood cells and comes mainly from animal foods.

Vitamin B12 deficiency affects about 6% of adults under 60 and nearly 20% of those over 60, and vegans are at much higher risk, according to Allen and colleagues in the American Journal of Clinical Nutrition (2009). If you eat a plant-based diet or have digestive issues such as low stomach acid, B12 can fall low enough to cause brain fog, tingling in the hands and feet, and fatigue.

If you don't eat animal foods, use fortified foods or a supplement. For many people, a sublingual or liquid supplement is the most reliable option.

4. Magnesium

Magnesium takes part in over 300 reactions in the body, including muscle and nerve function, blood sugar control and blood pressure. It may help with stress and with PMS symptoms such as cramping and irritability.

Processed foods are low in magnesium. A shortfall can show up as muscle twitches, trouble sleeping or feeling anxious. See our article on magnesium deficiency symptoms for the signs. Good food sources are pumpkin seeds, almonds, black beans and dark chocolate.

5. Calcium

Calcium is the most abundant mineral in your body, with 99% of it stored in bones and teeth. The remaining 1% helps with blood vessel function, muscle contraction and nerve signals. Women start losing bone density in their 30s, so steady intake matters.

If your diet is short on calcium, your body takes it from your bones, weakening them over time. Dairy, leafy greens such as kale and bok choy, and sardines are good sources. Calcium also depends on vitamin D, and possibly vitamin K2, to be used well in bone.

6. Iodine

Iodine is a trace mineral your thyroid uses to make hormones that control metabolism, body temperature and growth. It matters most for women of reproductive age, because it is needed for the baby's brain development during pregnancy.

Many specialty salts contain no iodine. If you avoid dairy and seafood, you may be at risk. Seaweed such as kelp or nori is the richest natural source.

7. Folate (vitamin B9)

Folate is linked with pregnancy, but every woman needs it at every stage of life. It is used to repair DNA and make new cells. A deficiency causes a type of anemia with symptoms similar to iron deficiency, such as weakness and irritability.

Folic acid is the synthetic form added to fortified foods. Some people carry a genetic variation (MTHFR) that may make it harder to convert folic acid to its active form. Leafy greens, citrus fruit and legumes are good natural sources. Our complete guide to women's multivitamins goes into how these nutrients fit together.

Why these gaps are so common in women

Biology is the main reason. Menstrual blood loss raises iron needs, and pregnancy and breastfeeding raise the requirement for almost every major micronutrient.

Plant-based eating also needs planning to cover B12, iron and zinc, and much of the food supply is grown and processed for yield and shelf life rather than nutrient content.

How to close the gap

Start with whole, unprocessed foods in a wide range of colors. Food alone doesn't always get you there, especially for vitamin D in winter or iron during your reproductive years.

A daily multivitamin can fill the small gaps a healthy diet leaves. Look for well-absorbed forms (such as methylcobalamin for B12) and ask your healthcare provider to test your levels so you know what you need.

Where Go Wise Multivitamin fits

Go Wise Multivitamin is a powder stick you pour onto your tongue, with no water needed and a natural berry flavor. Each stick has vitamins A, C, D3, E, B6 and B12, niacin, pantothenic acid, biotin, folic acid, zinc and chromium, plus elderberry extract and kelp as a natural source of iodine. It's vegan, gluten-free and has no artificial colors or flavors. It doesn't contain iron or magnesium; for those, see Go Wise Iron and our magnesium glycinate. Every batch is third-party tested by Eurofins for heavy metals and microbial contamination, and it is made in a GMP-certified facility.

Frequently asked questions

What are the most common signs of nutrient deficiencies in women?

Common signs are ongoing fatigue, brittle hair and nails, frequent colds, muscle cramps, and unexplained changes in mood or thinking. Many deficiencies cause no clear symptoms and only show up on blood tests.

Can I get all my nutrients from food alone?

In theory, yes. In practice, stress, busy schedules and modern food make it hard for many women to get enough of some nutrients, such as vitamin D, magnesium and iron, from diet alone.

How often should women get their blood levels checked?

Most health experts recommend a full blood panel at least once a year at your annual physical. If you have symptoms like extreme fatigue, or you are pregnant, you may need testing more often.

Is it safe to take a multivitamin every day?

For most healthy women, a daily multivitamin is a safe and effective way to fill gaps. Choose a good-quality, third-party tested product and stay within the recommended daily amounts unless your doctor tells you otherwise.

Why is vitamin D deficiency so common in women?

Your skin makes vitamin D from sunlight. Spending most of the day indoors, wearing sunscreen and living farther from the equator can all stop you from making enough, and few foods contain much of it.

Does my age affect which nutrients I need most?

Yes. Women of childbearing age often need more iron and folate. After menopause, women need more calcium and vitamin D to protect bone density as estrogen declines.

If you recognize some of these signs, ask your healthcare provider for a blood test that checks iron, vitamin D and B12 before you choose a supplement.

References

• Forrest and Stuhldreher. Nutrition Research. 2011.
• Aranow et al. Journal of Investigative Medicine. 2011.
• Allen et al. American Journal of Clinical Nutrition. 2009.

This article is for general information and isn't medical advice. Talk to your healthcare provider before starting a supplement, especially if you are pregnant, nursing or taking other medication.