Feeling tired all the time, noticing more hair in your brush or struggling to concentrate? Your body could be telling you something. Vitamin and mineral deficiencies are common in women and can affect everything from energy levels to bone health. While these symptoms can have several causes, recognising the warning signs is a good first step.
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Read on to discover which deficiencies to look out for, what symptoms to watch for and when to seek professional advice.
The nutrient shortfalls women should know about
Women’s nutritional needs change throughout their lives, particularly during menstruation, pregnancy, breastfeeding and menopause. Certain deficiencies are therefore more common at different stages, but knowing the signs can help you take action.
1. Iron deficiency
Iron deficiency is particularly common in women who have heavy periods. Iron helps your body produce haemoglobin, which carries oxygen in the blood. When iron levels are low, you may experience persistent fatigue, weakness, dizziness, headaches, pale skin or shortness of breath. Iron deficiency can lead to anaemia, so speak to your healthcare provider if you suspect you may be affected.
2. Vitamin D deficiency
Vitamin D supports calcium absorption, bone health and normal muscle function. Low levels may cause bone pain, muscle weakness and fatigue, although some people have no noticeable symptoms. Limited sun exposure, certain medical conditions and dietary factors can increase the risk of deficiency.
3. Vitamin B12 deficiency
Vitamin B12 is essential for red blood cell production and healthy nerve function. Women who follow vegan diets, have certain digestive conditions or struggle to absorb nutrients may be at greater risk. Symptoms can include tiredness, weakness, a sore tongue, memory difficulties, tingling in the hands or feet, and balance problems. Because prolonged B12 deficiency can cause lasting nerve damage, it is important to seek medical advice if you notice these symptoms.
4. Folate deficiency
Folate, also known as vitamin B9, helps the body make healthy red blood cells and supports cell growth. A deficiency may cause fatigue, weakness, mouth ulcers and a sore tongue. Folate is especially important before and during early pregnancy because it helps prevent neural tube defects in developing babies. Women who may become pregnant should discuss appropriate folic acid supplementation with a healthcare professional.
5. Calcium deficiency
Calcium is a mineral rather than a vitamin, but it plays an essential role in women’s health. It supports strong bones and teeth, muscle function and nerve signalling. Inadequate calcium intake over time can contribute to reduced bone density and osteoporosis. There may be no obvious early symptoms, which makes meeting your daily calcium needs particularly important as you age.
What should you do if you suspect a deficiency?
The tricky part is that symptoms such as fatigue, hair loss and difficulty concentrating can have many causes, including stress, hormonal changes, sleep problems and other health conditions. You cannot reliably diagnose a nutrient deficiency based on symptoms alone.
If you are concerned, make an appointment with your healthcare provider. Depending on your symptoms and medical history, they may recommend blood tests to check specific nutrient levels and identify the cause. Avoid taking high-dose supplements without professional guidance, as excessive amounts of certain vitamins and minerals can be harmful.
A balanced diet is a good starting point. Include a variety of vegetables, fruit, whole grains, legumes, nuts, seeds, dairy products or suitable alternatives, and protein-rich foods. If you eat little or no animal-based food, are planning a pregnancy or experience heavy periods, ask your healthcare provider whether you need additional nutritional support.
Your next step: Take stock of your energy levels, eating habits and any persistent symptoms, and speak to a healthcare professional if something doesn’t feel right. Looking after your nutritional health is an important part of looking after yourself.
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The truth about taking prenatal vitamins when you’re not pregnant
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