Iron
Simon explains that iron is the nutrient where the gap between women’s and men’s needs is the greatest. “Because of monthly menstrual blood loss, women of reproductive age need more than twice the iron that men do — 18 milligrams (mg) per day compared to 8 mg for men,” she says. Iron needs increase even further during pregnancy and lactation. Meat, seafood, beans, lentils, and leafy greens are all good sources of iron.
Calcium
Vitamin D
Vitamin D is essential for absorbing calcium, building bones, and supporting a healthy immune system. “[Vitamin D] deficiency is one of the most common nutritional shortfalls in the United States, and it tends to be more prevalent in women than men,” says Simon. Indeed, research indicates that 60 to 70 percent of women over the age of 40 are deficient.
Vitamin D deficiency may cause fatigue, muscle weakness, depression, increased risk of cardiovascular disease, and accelerated bone loss that may lead to osteoporosis.
Folate
Adequate folate is needed for red blood cell formation, DNA synthesis, and cell division. Needs increase with pregnancy to support healthy fetal growth and prevent neural tube defects like spina bifida. “Its role in fertility and pregnancy is critical,” says Simon. Supplementation is recommended for women of childbearing age and during pregnancy as needs increase, as it is difficult to reach the recommended amount through diet alone.
In non-pregnant people, folate deficiency is uncommon by itself and tends to occur in people with overall poor nutrition. Symptoms of folate deficiency include sores and ulcers on the tongue and mouth, gastrointestinal issues, or skin, hair, and nail pigmentation changes. Best sources of dietary folate include spinach, Brussels sprouts, legumes, avocado, and fortified foods like breakfast cereal and grains.
Vitamin B12
Vitamin B12 plays a role in energy metabolism, red blood cell production, and nervous system support. Vitamin B12 deficiency is common in aging populations since the body’s ability to absorb it decreases with age. Those most at risk are women over the age of 50 and those with personal or family history of autoimmune disease, says Gillian Goddard, MD, a New York City–based board-certified endocrinologist and the author of The Hormone Loop.
Furthermore, vitamin B12 is found only in animal foods, so those following vegetarian or vegan diets may not get enough through diet alone. Symptoms of deficiency include megaloblastic anemia (anemia caused by B12 deficiency), fatigue, numbness and tingling in the hands and feet, and poor memory. Meat, fish, eggs, dairy, and fortified foods like cereal are all good sources.
Iodine
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