Top 5 nutrient deficiencies in women
Compared to men, nutrient requirements are much higher for women. Nutrients are what give us energy and allow our body to perform its basic functions. However, nutrient deficiencies in women are common and can contribute to hormonal and thyroid issues, menstruation disturbances as well as mood, energy and digestive upset. The top 5 most common nutrient deficiencies in women include;
Iron
According to the World Health Organisation (WHO), iron deficiency is the top nutrient deficiency in the world. Demand for iron in women is especially high due to blood loss during menstruation. Feeling tired and constantly low in energy is the main symptom of iron deficiency.
Iron rich food sources include red meat, leafy greens, eggs and legumes. Have you had your iron levels checked lately?
Vitamin D
Vitamin D is essential for supporting a healthy mood, immunity, bone health and the production of certain hormones. Although we live in a beautiful sunny country, many Australians are deficient in Vitamin D, especially during Winter-Spring, when more than 50% of Australian women have inadequate vitamin D status. The sun is the easiest source of vitamin D, aim for 10-15 minutes per day on bare skin.
Egg yolks, salmon, cod liver oil, and mushrooms are great food sources of Vitamin D.
Magnesium
Magnesium is responsible for 300+ different functions in the body, including muscle function, healthy bones and a healthy mood and stress response. Soil depletion of magnesium is contributing to magnesium deficiency as there is less magnesium content in foods.
Herbs and spices are a great way to add more magnesium into your diet along with cacao, leafy greens, nuts and seeds.
Calcium
Calcium is important for the cardiovascular and muscular system, as well as for healthy bones and teeth. According to a survey by the Australian Bureau of Statistics, 73% of women did not meet their calcium requirements from food. Adequate calcium intake is especially important for post-menopausal women to avoid the risk of bone loss and osteoporosis. Pay particular attention to your daily calcium intake if you are dairy free - a qualified nutritionist or dietician can help you to assess this.
Food sources of calcium include dairy products, green leafy vegetables, canned fish and chia seeds.
Vitamin B6 (Pyridoxine)
Women are twice as likely to have an inadequate vitamin B6 intake than men, according to the Australian Bureau of Statistics. Vitamin B6 is important for hormonal and brain health, sleep and mood support. Adequate B6 can also improve PMS symptoms. Vitamin B6 cannot be made by the body so is essential to gain from diet. Chicken breast, turkey, beef, avocados, bananas, potatoes and chickpeas are great food sources of Vitamin B6.
References:
Australian Health Survey: Usual Nutrient Intakes, 2011-12 financial year. Australian Bureau of Statistics. 2021. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release
Brighton, J. 2019. Vitamin B6 Benefits For Women.https://drbrighten.com/vitamin-b6-benefits/
Daly, R.M., Gagnon, C., Lu, Z.X., Magliano, D.J., Dunstan, D.W., Sikaris, K.A., Zimmet, P.Z., Ebeling, P.R. and Shaw, J.E. (2012), Prevalence of vitamin D deficiency and its determinants in Australian adults aged 25 years and older: a national, population-based study. Clinical Endocrinology, 77: 26-35. https://doi.org/10.1111/j.1365-2265.2011.04320.x
World Health Organisation. 2022. Anaemia.https://www.who.int/health-topics/anaemia#tab=tab_1
