We all try to eat well, most days choosing a varied diet rich in whole foods instead of those oh-so-tempting processed and junk options. Yet even when we're doing our very best, we may not be getting enough essential vitamins and minerals for optimal health. Women in particular tend to experience specific nutrient deficiencies that could be holding them back on their wellness journey.
We're here to help. In this article, we explore the most common mineral and vitamin deficiencies in women, key signs you may not be getting enough of these nutrients, and ways to help fill in those gaps so you can achieve your health goals.
Key Takeaways
- Common mineral and vitamin deficiencies in women include vitamin D, iron, calcium, vitamin B12, and iodine.
- Additional vitamins and nutrients that women need for optimal health include omega-3 fatty acids, folate (vitamin B9), and magnesium.
- Symptoms of these vitamin deficiencies can manifest in many ways, including general fatigue, body discomfort, and more. Talk to your physician if you’re concerned you may be experiencing a deficiency; they can test your levels and provide detailed information and advice.
- Best practices for maintaining optimal nutrient levels involve a balanced diet, regular check-ups, and supplementation where needed.
- Additional practices that can support general well-being include exercise, sleep, spending quality time with friends and family, and caring for your mental health.
- When supplementing, consider shopping for quality-crafted supplements that are lab-verified, GMP certified, and transparent about their ingredients, like Zhou Nutrition.
Vitamin D
Even for those who love soaking up the sun, vitamin D deficiency is much more common than you may think. In one study, scientists tested 96 women's vitamin D levels and found that 67% were deficient in this key vitamin.1 If you’re experiencing symptoms like fatigue, bone discomfort, weakness, and mood changes, it may be time to ask your doctor to check your vitamin D levels.2
Vitamin D plays an important role in women’s health, from supporting strong bones and calcium absorption to helping maintain healthy immune function.2
Looking to up your vitamin D levels? Consider these sources:
- Sunlight exposure (consider sunscreen if out longer than 15 minutes)
- Fatty fish (salmon, mackerel)
- Fortified foods (milk, cereals)
- A vitamin D supplement like D3 + K2 (D3 is the same form naturally produced by the body)
Iron
If you’re currently menstruating (especially with heavy periods) or you eat a plant-based diet, you may not be getting enough iron. Common symptoms of an iron deficiency may include fatigue, dizziness, and brittle nails.2 This is because iron is essential for the production of hemoglobin, a protein that delivers oxygen to your cells.3
Iron also helps support red blood cell production.3 Great sources of iron in food include:
- Red meat
- Poultry
- Beans and lentils
- Spinach
- Iron supplements
It’s a good idea to check in with your doctor before considering an iron supplement. In addition to menstruating women, if you’re vegan or on a plant-based diet, you may want to consider a multivitamin with iron to help fill nutritional gaps—especially those typically found in red meat like iron and vitamin D. Vegan Essentials delivers 9 mg of liposomal iron, plus your daily dose of vitamin D.
Calcium
Got milk? It may not be enough. Calcium deficiency is particularly concerning because as women age, bone density decreases, especially after menopause when estrogen levels decline.4
Calcium is crucial for maintaining strong bones, as well as teeth, and works even better when paired with vitamin D. To up your calcium intake, add these to your weekly meals:
- An array of dairy products (milk, cheese, yogurt, kefir)
- Leafy green vegetables (kale, broccoli)
- Fortified foods (orange juice, plant-based milk)
-
Calcium Greens, a bone support superfood supplement with 100% your DV of calcium + a potent dose of vitamin D**
Vitamin B12
Dubbed the queen of cellular energy, vitamin B12 is an essential vitamin for everybody, but especially pregnant or nursing mothers. If you’re lacking in B12, chances are you may be experiencing general fatigue.2 This is because B12 supports red blood cell production, and red blood cells help carry oxygen throughout the body.7
Vitamin B12 also works hard to support nerve function and aids in DNA synthesis.5 Another interesting fact about vitamin B12: Your body doesn’t make it.4 This means you have to consume it, which can be particularly tricky for people on plant-based diets. Food sources of vitamin B12 include:
- Animal products (meat, fish, dairy, eggs)
- Fortified foods (cereals, nutritional yeast, plant-based milk)
Additionally, a Methyl B12 supplement may help, as methylcobalamin is the most bioavailable form of B12.** Eating plant-based? Take Vegan Essentials for B12 and additional nutrients.
Iodine
Did you know that one in eight women will develop thyroid problems during her lifetime?8 That’s why keeping an eye on your iodine levels is important.
Iodine is a mineral that plays a vital role in thyroid function and health. The thyroid is a butterfly-shaped gland that’s in charge of producing hormones, namely triiodothyronine (T3) and thyroxine (T4). These hormones regulate many bodily processes, including cellular energy and metabolism. Because they are dependent on iodine to function properly, a deficiency in this mineral may result in a shift in energy levels.2
Consider adding more iodine to your diet by consuming from these sources:
- Iodized salt
- Seafood
- Dairy products
-
Thyroid Support, with 169 mcg of iodine per serving
Essential Daily Nutrients for Women
Vitamin D, iron, calcium, vitamin B12, and iodine are the most common mineral and vitamin deficiencies in women, but they’re not the only necessary nutrients for optimal health. Close the gaps in your nutrition with:
Omega-3 fatty acids provide a host of benefits for heart health and more.** There are three types: EPA and DHA are found in fish, while ALA is common in plants. You can find omega-3 in fatty fish like salmon and sardines, flaxseeds, chia seeds, and walnuts. Prefer a supplement? Plant-Based Omegas delivers all three types of omega-3 in a vegan capsule.
Folate (vitamin B9) is crucial for DNA synthesis and repair, and supports cell division.** Sources of folate include leafy green vegetables, citrus fruits, beans and legumes, and fortified cereals. Try Daily Boost for 400 mcg of folate + other key nutrients.
Magnesium supports over 300 enzymatic functions, including muscle and nerve function. Sources of magnesium include nuts and seeds, whole grains, leafy green vegetables, and magnesium supplements. Get your Magnesium Glycinate with superior absorption from this formula with BioPerine®.
Other Best Practices for Optimal Health
Women’s bodies go through many changes in life—from periods to menopause and beyond. All these fluctuations make nutrient deficiencies an even greater possibility and detriment to health, and maintaining a balanced diet is essential for ensuring that your body has what it needs to thrive. Consider the following as the key ways to support your body through life’s inevitable changes:
- Eat and supplement for optimal nutrition, focusing on variety and whole foods like fruits, vegetables, lean proteins, and whole grains. Choose high-quality supplements and follow the recommended dosages.
- Get regular health check-ups to monitor nutrient levels and address any deficiencies early. This might also help with any conditions that may be affecting nutrient absorption.
- Consider other areas of your health, like movement, sleep, and mental health. Sleep can affect a number of functions, including hormone health.
- Don’t forget to connect with your social circles often, as this can help your mood and overall well-being.
Understanding the importance of vitamins and minerals is essential for maintaining optimal health. Women, in particular, need to be aware of common deficiencies and the symptoms associated with them. By staying informed and proactive about your health, you can enjoy the benefits of a well-nourished body and mind.
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References:
1 Kakarala, R. R., Chandana, S. R., Harris, S. S., Kocharla, L. P., & Dvorin, E. (2007). Prevalence of vitamin D deficiency in uninsured women. Journal of general internal medicine, 22(8), 1180–1183. https://doi.org/10.1007/s11606-007-0245-x
2 Crna, R. N. M. (2017, June 30). Iron, folate, and other essential vitamins you’re not getting enough of (and really should). Healthline. https://www.healthline.com/health/vitamin-deficiency-in-women
3 Brown, S. E., PhD. (2025, January 28). 6 common nutrient deficiencies in women. Women’s Health Network. https://www.womenshealthnetwork.com/nutrition/common-nutrient-deficiencies-in-women/
4 Osteoporosis: What you need to know as you age. (2022b, June 17). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/osteoporosis-what-you-need-to-know-as-you-age
5 Vitamin B12 deficiency. (2025, April 23). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22831-vitamin-b12-deficiency
6 Professional, C. C. M. (2025, April 10). Omega-3 fatty acids. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
7 What do blood cells do? (n.d.). American Red Cross. https://www.redcrossblood.org/local-homepage/news/article/function-of-blood-cells.html
8 Thyroid disease | Office on Women’s Health. (n.d.). OASH | Office on Women’s Health. https://womenshealth.gov/a-z-topics/thyroid-disease
