The Hidden Micronutrient Deficiencies Affecting Women’s Health
Many women spend years focusing on calories, protein targets and healthy eating habits, yet still find themselves struggling with low energy, poor concentration or recurring illnesses. The reason may have less to do with what they’re eating and more to do with what they’re missing.
While conversations around nutrition often revolve around weight management and macronutrients, experts say the real issue for many women lies in a lack of essential vitamins and minerals. These micronutrients may be required in smaller amounts, but they play a vital role in almost every function of the body.
Unlike carbohydrates, fats and proteins, micronutrients do not provide energy. Instead, they help regulate the countless biological processes that keep us healthy, from supporting the immune system and maintaining healthy bones to producing hormones and regulating mood.
The challenge is that deficiencies can develop gradually, often disguising themselves as everyday complaints. Feeling exhausted after a full night’s sleep, struggling to focus at work, experiencing low mood or finding yourself constantly catching colds may all be signs that your body is lacking key nutrients.
So which nutrients are women most commonly falling short on?
Iron: The Energy Essential
Iron deficiency remains one of the most common nutritional issues among women in the UK. The mineral is responsible for helping red blood cells transport oxygen around the body, making it crucial for maintaining energy levels.
When iron stores become depleted, symptoms can include tiredness, dizziness, difficulty concentrating and reduced immune function. Women of reproductive age are particularly vulnerable due to monthly blood loss.
Good dietary sources include red meat, fish, lentils and dark green leafy vegetables. Pairing plant-based sources with foods rich in vitamin C can significantly improve absorption.
Folate: More Than a Pregnancy Nutrient
Folate, also known as vitamin B9, is often associated with pregnancy, but its importance extends far beyond prenatal health.
The vitamin plays a critical role in producing DNA and forming healthy red blood cells. It is also involved in the production of neurotransmitters that influence mood and emotional wellbeing.
Low folate levels can contribute to fatigue, irritability and feelings of low mood. Fortunately, it is found in a wide variety of foods including spinach, broccoli, asparagus, lentils, chickpeas and eggs.
Vitamin B12: The Nutrient That Keeps Nerves and Energy Systems Running
Vitamin B12 is essential for keeping the nervous system functioning properly and supporting the body’s ability to convert food into usable energy.
A deficiency can develop slowly and may initially present as persistent tiredness, memory problems or tingling sensations in the hands and feet.
Because B12 is naturally found almost exclusively in animal products, vegetarians and vegans are at a greater risk of deficiency. Meat, fish, eggs and dairy products remain the richest natural sources, while fortified foods can help those following plant-based diets.
Vitamin C: The Everyday Nutrient We Often Take for Granted
Most people associate vitamin C with fighting off colds, but its role in the body is far more extensive.
It supports collagen production, helps protect cells from oxidative stress and plays an important role in helping the body absorb iron. Unlike some nutrients, vitamin C cannot be stored in significant amounts, meaning regular intake is essential.
Stress can also increase the body’s demand for vitamin C, making it particularly important during busy or challenging periods.
Fresh fruits and vegetables such as berries, citrus fruits, tomatoes, peppers and broccoli are among the best sources.
Why Food Quality Matters More Than Ever
Nutrition experts increasingly believe that focusing solely on calories may be causing many people to overlook the bigger picture. A diet can appear healthy on paper while still falling short in the vitamins and minerals needed for optimal health.
Rather than concentrating only on what to cut out, women may benefit from thinking more about what to add in. Colourful vegetables, quality proteins, legumes, fruits and whole foods provide a wider range of nutrients that support long-term wellbeing.
After all, the body’s most important systems depend on more than just fuel. They rely on the micronutrients working quietly behind the scenes every day.
Credit: This article was inspired by expert commentary provided by Nicky Boland, Senior Food Technologist at Prep Kitchen.
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