5 Vitamins Women Typically Lack (And How To Fix!)

Last updated on March 9th, 2024 at 11:13 pm

While it is true that men also can lack some of these vitamins, we are going to talk about 5 vitamins women typically lack and don’t get enough of in their daily diet. Then we are going to talk about how to boost your intake of these vitamins to help you correct these deficiencies. It’s important to note that individual nutritional needs can vary, and vitamin requirements can depend on factors such as age, health status, and lifestyle.

5 Vitamins Women Often Lack

Vitamin D: Many people, including women, may have insufficient levels of vitamin D, especially if they have limited sun exposure. Vitamin D is crucial for bone health, immune function, and overall well-being.
Calcium: Women are often at a higher risk of calcium deficiency, particularly as they age. Calcium is essential for maintaining strong bones and teeth, and a lack of it can contribute to conditions like osteoporosis.
Iron: Iron deficiency is more common in women, especially those who menstruate. Iron is vital for the production of hemoglobin, which carries oxygen in the blood. Insufficient iron levels can lead to anemia and fatigue.
Folate (Vitamin B9): Folate is crucial for women of childbearing age, as it helps prevent neural tube defects in developing fetuses. Pregnant women, or those planning to become pregnant, should pay special attention to their folate intake.
Vitamin B12: Vitamin B12 is important for nerve function and the production of red blood cells. Deficiency in B12 can lead to fatigue, weakness, and neurological issues. Vegetarians and vegans, in particular, may be at a higher risk of B12 deficiency as it is mainly found in animal products.

Now, let’s discover some ways that women can get more of each of these vitamins as they play a big role in your overall health.

How Women Can Get More Vitamin D in Their Diet

Getting enough vitamin D is essential for overall health, as it plays a big role in bone health, immune function, and other bodily processes. Here are some strategies for women to increase their vitamin D intake:

Sunlight Exposure: Vitamin D is often called the “sunshine vitamin” because the body can produce it when the skin is exposed to sunlight. Spending time outdoors, especially during the midday sun, can help boost vitamin D levels. However, it’s important to practice sun safety and avoid excessive sun exposure to prevent skin damage.
Fatty Fish: Fatty fish like salmon, mackerel, tuna, and sardines are excellent natural sources of vitamin D. Including these fish in your diet a few times a week can contribute to meeting your vitamin D needs.
Fortified Foods: Many foods are fortified with vitamin D, including milk, orange juice, cereals, and certain dairy or plant-based milk alternatives. Check product labels to identify foods that have been fortified with vitamin D.
Egg Yolks: Egg yolks contain small amounts of vitamin D. Including eggs in your diet can contribute to your overall vitamin D intake.
Supplements: If it’s challenging to get enough vitamin D through sunlight and diet, supplements can be an option. Consult with a healthcare professional to determine the appropriate dosage, as excessive vitamin D intake can have negative effects.
UV Lamps: Some people use UV lamps designed for indoor use to stimulate vitamin D production. However, this method should be used cautiously and under the guidance of a healthcare professional ONLY, as excessive UV exposure can have adverse effects on the skin.

How Can Women Increase Calcium in Their Diet?

Getting enough calcium is crucial for women, especially for bone health. Here are some strategies to increase calcium intake:

Dairy Products: Dairy products such as milk, cheese, and yogurt are rich sources of calcium. Choose low-fat or fat-free options for a healthier overall diet.
Leafy Greens: Dark, leafy green vegetables like kale, broccoli, and bok choy contain significant amounts of calcium. Incorporate these vegetables into salads, stir-fries, or smoothies.
Fortified Foods: Some foods are fortified with calcium, including certain types of tofu, orange juice, and breakfast cereals. Check food labels to identify products that have been fortified with calcium.
Fish with Edible Bones: Canned fish with bones, such as canned salmon and sardines, are good sources of calcium. The bones are soft and can be easily consumed.
Nuts and Seeds: Almonds and chia seeds are examples of nuts and seeds that contain calcium. Snack on these or add them to yogurt, oatmeal, or salads.
Fortified Non-Dairy Milk Alternatives: If you’re lactose intolerant or follow a plant-based diet, choose fortified non-dairy milk alternatives like almond milk, soy milk, or oat milk.
Supplements: Calcium supplements can be an option if it’s challenging to get enough from dietary sources. However, it’s important not to exceed recommended daily intake levels, as excessive calcium intake can have adverse effects.
Calcium-Fortified Orange Juice: Some brands of orange juice are fortified with calcium. Check the label to ensure the product you choose contains added calcium.
Beans and Lentils: Beans, lentils, and other legumes provide not only calcium but also additional nutrients. Include them in soups, salads, and various dishes to increase your calcium intake.
Calcium-Fortified Cereals: Some breakfast cereals are fortified with calcium. Check the nutrition label to identify cereals that provide a good source of calcium.

Some Strategies for Increasing Iron in Women’s Diets

Iron is an essential mineral, especially for women, as they often need more iron than men due to menstrual losses. Here are some strategies to increase iron intake:

Lean Meats: Red meat, poultry, and fish are excellent sources of heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based foods.
Beans and Lentils: Legumes such as lentils, chickpeas, and black beans are good sources of non-heme iron. Pairing them with vitamin C-rich foods can enhance iron absorption.
Fortified Foods: Choose iron-fortified cereals and bread to increase your iron intake. Check labels to identify products that have been fortified with iron.
Leafy Green Vegetables: Spinach, kale, and other dark leafy greens contain non-heme iron. While the absorption of non-heme iron is enhanced by vitamin C, these foods also contain substances that can inhibit iron absorption, so it’s essential to balance your diet.
Nuts and Seeds: Almonds, cashews, and pumpkin seeds are good sources of non-heme iron. Snack on these or add them to salads, yogurt, or oatmeal.
Tofu and Soy Products: Tofu and certain soy products, such as tempeh, contain iron. Incorporate these into your diet, especially if you follow a vegetarian or vegan lifestyle.
Vitamin C-Rich Foods: Consuming foods high in vitamin C, such as citrus fruits, strawberries, and bell peppers, can enhance the absorption of non-heme iron. Consider pairing these foods with iron-rich plant sources.
Cooking in Cast Iron: Cooking food in cast iron cookware can increase the iron content of the food, especially when cooking acidic foods like tomatoes.
Organ Meats: Liver and other organ meats are rich sources of heme iron. However, they should be consumed in moderation due to their high cholesterol content.
Supplements: If it’s challenging to meet your iron needs through dietary sources alone, iron supplements may be recommended by a healthcare professional. However, it’s crucial not to self-prescribe iron supplements, as excessive iron intake can have adverse effects.

Iron absorption can be influenced by various factors, such as the type of iron consumed, the presence of other nutrients, and individual health conditions.

How Women Can Get More Folate

Folate, also known as vitamin B9, is crucial for women, particularly those of childbearing age, as it plays a vital role in fetal development. Here are some strategies to increase folate intake:

Leafy Green Vegetables: Spinach, kale, collard greens, and other leafy greens are rich in folate. Incorporate these into salads, smoothies, or cooked dishes.
Legumes: Beans, lentils, chickpeas, and other legumes are excellent sources of folate. They can be included in soups, stews, salads, and side dishes.
Citrus Fruits: Oranges, grapefruits, lemons, and other citrus fruits provide a good amount of folate. Enjoy them as a snack or as part of a fruit salad.
Avocado: Avocado is not only a nutritious source of healthy fats but also contains folate. Add sliced avocado to salads, sandwiches, or enjoy it on its own.
Fortified Foods: Some food products, such as certain breakfast cereals and grains, are fortified with folic acid, the synthetic form of folate. Check labels to identify fortified products.
Whole Grains: Include whole grains like brown rice, quinoa, and whole wheat in your diet. These grains contain folate and provide additional nutritional benefits.
Asparagus: Asparagus is a vegetable that is naturally high in folate. Steam or roast asparagus as a side dish or add it to salads.
Beets: Beets are a root vegetable that contains folate. You can roast, steam, or grate them into salads for a nutrient boost.
Nuts and Seeds: Almonds, sunflower seeds, and flaxseeds are examples of nuts and seeds that contain folate. Snack on these or add them to yogurt, oatmeal, or smoothies.
Liver (in moderation): Organ meats, particularly liver, are rich in folate. However, it’s important to consume liver in moderation due to its high vitamin A content, which can be harmful in excessive amounts.

It’s worth noting that some individuals may have difficulty getting enough folate through diet alone, and in such cases, a healthcare professional may recommend a folic acid supplement. Pregnant women or those planning to become pregnant often need additional folate, and supplementation may be advised to ensure adequate levels for fetal development. Always consult with a healthcare professional or a registered dietitian for personalized guidance based on your specific needs and health status.

Some Ideas to Get More Vitamin B12

Vitamin B12 is essential for various bodily functions, including nerve function and the production of red blood cells. Here are some strategies for women to increase their vitamin B12 intake:

Animal Products: Vitamin B12 is primarily found in animal products. Include foods such as meat (beef, pork, lamb), poultry, fish, eggs, and dairy products in your diet.
Seafood: Certain seafood, such as clams, mussels, crab, and fish (especially salmon and trout), are good sources of vitamin B12. Incorporate a variety of seafood into your meals.
Fortified Foods: Some plant-based foods are fortified with vitamin B12. This is particularly relevant for individuals following a vegetarian or vegan diet. Look for fortified plant-based milk (soy, almond, or oat milk), breakfast cereals, and nutritional yeast.
Eggs: Eggs, especially the yolk, contain vitamin B12. Include eggs in your diet by incorporating them into meals or snacks.
Dairy Products: Milk, yogurt, and cheese are good sources of vitamin B12. Choose low-fat or fat-free options for a healthier overall diet.
Supplements: If you have difficulty getting enough vitamin B12 through food sources, or if you follow a vegetarian or vegan diet, consider taking a vitamin B12 supplement. It’s important to consult with a healthcare professional before starting any supplementation to determine the appropriate dosage.
Liver (in moderation): Organ meats, particularly liver, are rich in vitamin B12. However, due to the high content of certain nutrients, it’s advisable to consume liver in moderation.
B12 Injections: In cases of severe deficiency or absorption issues, healthcare professionals may recommend vitamin B12 injections to ensure adequate absorption.
Dietary Patterns: Pay attention to your overall dietary patterns. If you consistently have a limited intake of vitamin B12-rich foods, consider diversifying your diet to include a variety of animal products and fortified foods.
Regular Health Check-ups: If you have concerns about your vitamin B12 levels or suspect a deficiency, consult with a healthcare professional. They can perform blood tests to assess your vitamin B12 status and recommend appropriate interventions.

Vitamin B12 is crucial for health, and maintaining adequate levels is essential. However, it’s important to note that excessive intake of B12 supplements is not recommended without professional guidance, as it can have adverse effects.