Women often struggle with maintaining a healthy diet due to hectic schedules, unawareness about what they should be eating, and nutrient deficiencies. If you must know, here is a guide to vitamins and minerals that you need to follow in your everyday diet to keep yourself healthy and strong in 2022. If you are also curious about how best to maintain your diet and the vitamins needed for immunity and optimal health, we are here to help.
Also Read: Immune Boosting Supplements To Fight Sickness
Most Common Vitamins and Minerals Deficiencies
Women’s nutrient intake is highly dependent on their dietary choices and factors like the economic status and social environment in which they live. Therefore, women may need to take a more holistic approach by considering all aspects of life when looking at what nutrients are available for consumption.
If you want to get all the benefits from your vitamins, it is best not to take them in pill form. Instead, try eating a nutrient-rich diet or taking high-quality vitamins supplements made with natural food sources for female health. It will ensure that you get a more effective and efficient source for your nutritional needs.
Here is the list of some of the most common vitamin and mineral deficiencies in women.
- Iron
Women are more likely than men to have iron deficiency and anemia. They lose blood during menstruation, which reduces the total amount of hemoglobin in the body’s red blood cells (RBC). So it is estimated that women need 12 milligrams per day while men only require 8 mg per day. These stats are for healthy adults over 14 years old who do not suffer from any significant illness or disability that may interfere with nutrition intake. To learn more about different vitamins and minerals and stats associated with it, including iron, go here.
Iron deficiency can cause fatigue, headaches, hair loss, weakness, brain fog, and other issues.
2.Vitamin D
Worldwide, vitamin D deficiency in women and men (and babies) is one of the most common shortfalls. Our body can produce vitamin D if it gets enough UVB rays from the sun. Its important functions include regulating blood pressure, supporting bones and cardiovascular health, and immune function.
The lack or absence of calcium can lead to serious health problems such as weak bones or chronic illnesses, including heart diseases. In addition, without enough vitamin D, our bodies cannot absorb calcium, leading to many other issues like depression.
3. Vitamin B12
The importance of B-vitamins is not unknown. The eight-vitamin group is a crucial requirement of the body, with particular focus on vitamin B12 (cobalamin). Vitamin B12 is one of the women’s vitamins for energy that you need to take every day for good health. It helps produce red blood cells, which carry oxygen throughout the body and is vital for the healthy functioning of your body and mind.
Without enough of this crucial nutrient from meat sources such as lamb shank or oysters, symptoms like balance issues, constipation, and weakness can develop alongside dry skin and cognitive changes.
4.Calcium
Calcium is an essential mineral for maintaining strong, healthy bones. However, women of all ages are at risk for low calcium levels, but girls between the ages of 9 and 18 and women who have reached 50 years old may be more likely than others to have this problem. It can also be due to low vitamin D levels that cause declining calcium absorption into your body. For this, vitamin K with calcium supplements seems like a perfect fit, promoting calcium accumulation in bones.
Furthermore, it can also be caused by older age (over 70) or by exercising intensely. In addition, lactose intolerance or being vegan can also affect how much calcium you absorb from food sources such as dairy products.
Postmenopausal women should be sure not to lack this crucial component in their diet because it could lead directly to bone loss and increased risk of fractures or osteoporosis later on down the line.
5. Folate
When a woman is pregnant, her needs for many micronutrients, including the best vitamins for women, increase. Especially important is the nutrient folate, which helps build the baby’s brain and spine, provided it is accessed before birth through food or supplements alike.
In pregnant women, folate supplements help lower the risk of birth defects, like spina bifida.
6. Potassium
It is crucial for everyone (including those who want their blood pressure under control) to eat more potassium-rich food sources, including fruits and vegetables.
However, some people may be low on potassium due to the use of diuretics or other medications that drain fluids from the body; excessive sweating can also lead a person’s potassium level down considerably in just one day. Moreover, certain conditions like diarrhea, vomiting, and poor kidney function can also lead to potassium deficiency.
The resulting hypokalemia (low potassium) can lead to various issues, including changes in blood pressure, higher kidney stone risk, interference with bone turnover, increased urinary calcium excretion (which leads directly back to osteoporosis), and less salt sensitivity when eating foods.
Also Read: Essential Nutrients That Women Need
Symptoms of Nutrient Deficiency
Several conditions indicate the lack of nutrients in a person. Some of the signs of mineral and vitamin deficiency in women are as follows.
- Hair loss
- Moderate cognitive impairment
- Weakness
- Headaches
- Dry skin
- Swollen gums
- Mood changes
- Dry eyes
- In addition to these, a severe vitamin deficiency can lead to diseases such as rickets, beriberi, etc.
Some Final Words
Which women’s vitamins for energy are lacking in most females? As it turns out, women can suffer from a lack of many different nutrients, including iron, numerous vitamins, magnesium, and omega-3. And their deficiencies can cause many symptoms such as fatigue or weakness, to name a few. It even affects your heart rate.
Also Read: Best Time To Take Vitamin Supplements
Staying on top of your intake of nutrients needed for immunity will carry over to other organ systems and support overall health. Your diet should fulfill the requirements your body needs. However, if it doesn’t, talk to a doctor about how best to adjust your diet or take supplements. Ask your consultant what is the best time to take vitamins for better health. Be sure to buy from reputable sources like FDA-approved companies and get advice on which ingredients may be missing to fill the nutrient deficiency gaps.
