5 Most Common Nutrient Deficiencies In Women

Research has shown that women’s nutrient intake is not only dependent on their diet. Aspects such as their economic status, socio-cultural environment, habits, age, level of activity and genetics should be taken into consideration.

Experts believe that these are the five most common nutritional deficiencies in women:

Iron

According to the World Health Organisation, iron deficiency and anaemia is the most prevalent nutritional deficiency, especially in women. It is not only present among women living in developing countries, but it is the “only nutrient deficiency significantly present in industrialised nations.”

Iron deficiency can cause fatigue, muscle weakness, hair loss, brain fog, headaches and dizziness. Older women, vegans and vegetarians are at a risk of developing anaemia, but the highest risk exists in adolescent girls because demand for iron rises during menstruation (blood loss).

Some ways to increase iron intake is by having iron-rich foods like spinach, tofu, legumes, and meat.

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Vitamin B12

Vitamin B12 deficiency can contribute to issues like losing balance, weakness, constipation, dry, skin, and cognitive impairment.

B12 plays an active role in bettering health by producing haemoglobin, especially red blood cells which help your body receive oxygen.

Vitamin D

This deficiency is most common all over the world in adult women, men, babies and children. It occurs most in colder countries that receive less sunlight.

Vitamin D is naturally produced in our bodies when exposed to a good amount of ultraviolet radiation from the sun.

It plays a major role in regulating calcium absorption in the body, thus people with less Vitamin D are unable to absorb calcium and have weaker bones. It also has other health benefits such as improving cardiovascular and immune health.

Getting 10 to 15 minutes of mid-day sun exposure without sunscreen is enough to maintain healthy levels of Vitamin D, depending on the latitude, time of the year and skin pigmentation characteristics. Make sure to not burn your skin as it starts turning pink.

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Calcium

Girls between the age of nine and 18, along with women older than 50 years, are most likely to have low calcium levels.

It is most essential for postmenopausal women to prevent calcium deficiency as it contributes to bone loss and increases the risk of osteoporosis. Women with lactose intolerance as well as vegans might lack calcium as they avoid dairy products, which are the most convenient sources of calcium.

Folate

Folate or folic acid is pivotal for a healthy pregnancy and developing foetuses because it helps build the baby’s brain and spinal cord. Folate deficiency can lead to birth defects such as spina bifida (spine and spinal cord do not develop completely).

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