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Women are more likely to be lower in these 4 nutrients. Here’s what you need to eat to avoid a deficiency

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Women are more likely to be lower in these 4 nutrients. Here’s what you need to eat to avoid a deficiency

Lucy Gornall

Published: November 5, 2026 at 2:20 PM

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Nutritionists and dieticians share the key nutrients women should keep an eye on

If you’re feeling permanently exhausted, struggling to concentrate, noticing your skin and hair has become drier or you simply just don’t feel yourself, it could be down to a nutrient deficiency.

Both women and men face the risk of deficiency across all nutrients, from vitamin D to B12. However there are some specific nutrients that women are more likely to be lacking in.

“A balanced diet should be able to provide us with everything we need. But there are times in a woman’s life when she might be more prone to low levels of certain nutrients. Or, as a woman, she simply requires more of particular nutrients,” says Natasha Draycott, lead nutritionist at Rheal Superfoods.

So which nutrients should women be keeping an eye on, what are the signs that levels might be low, which everyday foods can help and when might a supplement be useful? We asked the experts to explain.

4 nutrients women are more likely to be lacking

Iron

Women lose iron during their period because menstrual blood contains red blood cells, which carry iron. So if periods are heavy you’re more likely to have low iron levels. Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around your body, helping to fuel everything from your brain to your muscles.

“Low iron often goes unnoticed,” warns Reshma Patel, a consultant dietitian and founder of The Dietitian Global. “On average, women live with iron deficiency for around two years before it’s discovered, as iron levels aren’t routinely checked as part of a standard health check, and a basic blood count can look normal while your iron stores (ferritin) are running low.”

Reshma adds that during pregnancy and postpartum, the level of iron needed rises in order to support a growing baby, while blood loss at birth can also lead to low iron.

Signs you’re low Fatigue, losing more hair than usual, breathlessness and a low mood are all common signs of low iron.

Topping up “Haem iron, the type found in animal foods, is the best absorbed. Try red meat, dark poultry meat, sardines, mussels and eggs,” says Reshma.

“Non-haem iron, found in lentils, beans, chickpeas, tofu, dark leafy greens, pumpkin seeds, dried apricots, wholegrains and iron-fortified breakfast cereals, isn’t absorbed as well by the body. Pair plant iron with vitamin C, such as orange segments on fortified cereal or peppers in a bean chilli to help boost absorption.” Check out our iron-rich recipes for inspiration.

Supplements can help boost your iron if your diet alone cannot. However, these should only be taken after a blood test with your GP.

“Ask specifically for your ferritin to be checked and if a supplement is recommended try taking it every other day which can improve absorption and reduce side effects such as tummy pain,” warns Reshma.

Wooden bowl of chilli con carne topped with avocado, coriander and lime wedges

Calcium

Women are at a much higher risk of bone issues such as osteopenia, where bone density is lower than normal, and osteoporosis, where bones become more fragile and prone to fractures.

In fact, the latest data from the National Hip Fracture Database (NHFD) found that women account for around seven out of ten hip fractures in adults in England, Wales and Northern Ireland.

“Supporting our bones becomes particularly important around menopause because as the hormone oestrogen declines, the cells that break down bone, called osteoclasts, become more active, and bone loss can accelerate,” says Natasha.

For bone support, turn to calcium. “Calcium is needed to help keep bones strong and dense,” says Natasha. “It’s also an electrolyte, involved in nerve signalling and muscle contraction.”

Signs you’re low Mild signs can include numbness and tingling, fatigue and muscle cramps. Brittle hair, nails and teeth might also indicate low calcium. Visit your GP if you're concerned.

Topping up Although dairy foods such as milk, cheese and yogurt are famous for packing in calcium, you can also find this bone-boosting nutrient in tofu, kale, broccoli, almonds and sesame seeds.

“Many plant milks are fortified with calcium but check the label,” adds Natasha.

“People avoiding dairy without suitable alternatives may struggle to get enough. If you’re not meeting your needs through food, a supplement can help make up the shortfall. The Royal Osteoporosis Society recommends women need 1000mg in perimenopause and 1200mg postmenopause.”

To further boost your bones, include resistance-based exercise and don’t forget to take your vitamin D too.

Ingredients for pasta dish or pizza - milk, freshly grated parmesan cheese on a wooden table, and kitchen utensils (grater) on a wooden table, top view.

Folate (Vitamin B9)

It’s often known as the pregnancy nutrient because taking folic acid (the synthetic version of folate) before conception and during early pregnancy reduces the risk of your baby developing neural tube defects such as spina bifida.

But Natasha warns that women need folate throughout life, not just during pregnancy.

“It helps us make DNA and healthy red blood cells, and supports methylation, a process involved in normal cell function and brain chemistry, including pathways linked to mood and cognition.”

Signs you’re low “Fatigue, palpitations, lack of concentration, mood changes, a sore tongue and mouth ulcers are all potential symptoms of low folate,” says Natasha.

“People with coeliac disease or inflammatory bowel disease can be at risk because of absorption problems.”

Think you might be low? A blood test via your GP can confirm your folate status.

Topping up Leafy greens such as spinach and kale, broccoli, beans, chickpeas and fruit are all good sources of folate.

If you’re supplementing, look for methylfolate or 5-MTHF, as this provides folate in an active form that your cells can use straight away.

“For pregnancy, the usual recommendation is 400mcg daily before conception and throughout pregnancy, with a higher prescribed dose for some people. Outside of pregnancy 200mcg is a good place to start for most people,” adds Natasha.

Pea Risotto Recipe with Spinach and Crab

Iodine

It might not be as commonly known as other nutrients but for young women and those planning to fall pregnant, iodine is a mineral that you are increasingly likely to fall short on.

“Unlike many countries the UK doesn't add iodine to salt, so milk, dairy and fish have become our main sources,” says Reshma.

“Young women are the most likely group to switch to dairy-free – however, unfortified plant milks contain just 2% of the iodine found in cow's milk. Plus iodine is essential for an unborn baby's brain development, and building good stores before conception is important.”

Signs you’re low A lack of energy, constipation, dry skin and hair, feeling colder than usual, weight gain and brain fog can all be signs of low iodine.

But these symptoms could indicate a deficiency in another nutrient, so it’s best to visit your GP to get tested.

Topping up Milk, yogurt, cheese, white fish such as cod and haddock, shellfish and eggs are all good sources of iodine.

“Iodine-fortified plant milks are a good option too – look for potassium iodide on the label,” says Reshma, who warns that organic versions can't be fortified.

Seaweed is famous for its iodine content but it’s wise to be cautious. “Brown varieties such as kelp can contain too much iodine,” says Reshma.

Need to supplement? “If you don't eat dairy or fish, or are trying to conceive, choose a supplement providing no more than 150mcg a day – many pregnancy multivitamins include this,” explains Reshma.

Pot of cod fillets in a tomato and bean sauce topped with parsley

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Lucy Gornall

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