Should I Be Worried About Nutrient Deficiencies?

Ask any reputable dietitian or nutrition scientist about how to avoid nutrient deficiencies, and they will probably tell you to adopt a varied diet to get the vitamins and minerals you need from food rather than supplementation.

The multibillion dollar supplement industry boasts flashy labels and outlandish health claims on drug store shelves - nudging us to ask ourselves if we, in fact, are in need of supplementation for a dietary deficiency. Oftentimes supplements aren’t necessary, but rather they serve as a gateway to health - a quick fix. Sustainable habits, like an overall balanced eating pattern, are often preferred by nutrition experts over supplementation.

And while a diverse diet emphasizes healthful eating and helps move the needle over time, there are times when supplementation is warranted - even necessary.

In the United States - a country of excess consumption - few of us face nutrient deficiencies unless we intentionally avoid entire food groups or otherwise drastically limit our diet (additionally, food insecurity, which is extremely prevalent in the United States, can lead to nutrient deficiencies). However, women are at increased risk for coming up short on a handful of nutrients due to age, hormone changes, or other factors.

1. The deficiency: Iron

Women are especially vulnerable to iron deficiency because of menstruation. Iron deficiency can cause anemia and can lead to symptoms like fatigue, dizziness, and brittle nails.

2. The deficiency: Vitamin D

Vitamin D - the sunshine vitamin - is most often synthesized in our bodies when we’re exposed to sunlight. While many foods are fortified with vitamin D, it can be difficult to get enough through diet alone.

3. The deficiency: Calcium

It’s a common misconception that only children require calcium for growing. Calcium is crucial for bone health throughout the lifecycle, but especially for women. Women are more prone to getting osteoporosis (loss of bone density), so it’s important to continue including calcium sources in your diet throughout your life.

4. The deficiency: Vitamin B-12

Vitamin B-12 is vital for producing red blood cells, promoting healthy digestion, and supporting neurological function. With the rise in popularity of plant-based and vegan diets, many women are lacking in vitamin B-12 because it can only be acquired from animal protein sources.

5. The deficiency: Folate

This vitamin is essential for DNA production, the development of red blood cells, and preventing anemia. If you’re looking to get pregnant, it’s especially important to maintain adequate folate levels the year before you conceive. Adequate folate levels prevent neural tube defects, like spina bifida, from developing in infants.

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Next time you’re at the doctor, get these nutrient levels checked. There’s a surprising number of common symptoms you might not attribute to vitamin deficiencies like fatigue or feeling cold all the time. Knowing how and when to supplement your diet is empowering and necessary - especially as women.