Micronutrients for Women’s Health
Maintaining optimal health requires a balance of essential vitamins and minerals.
For women, various factors such as menstruation, pregnancy, and menopause can significantly influence your nutritional needs.
Understanding the critical role of these nutrients can help you support your holistic health, from energy levels and mental health to bone strength and hormonal balance.
Let’s explore six essential nutrients and their impact on women's health, as well as symptoms of deficiencies to look out for and the best food sources to access them.
IRON
Iron plays a key role in keeping your cells, skin, hair, and nails healthy. It’s the force behind hemoglobin, the protein in your red blood cells that acts like a super-efficient delivery service, transporting oxygen from your lungs to every part of your body. Without enough iron, oxygen delivery slows down, leaving you feeling exhausted and weak.
For women, iron is even more crucial. Monthly menstruation means you lose iron regularly, and during pregnancy, your body need even more to support the growing fetus and placenta. Iron helps ensure that both mom and baby get the oxygen and nutrients they need.
Deficiency → Fatigue, weakness, shortness of breath, dizziness, brittle nails, heart palpitations, severe menstrual symptoms
Sources → Red meat, poultry, fish, lentils, beans, spinach
CALCIUM
Calcium is an important micronutrient for building and maintaining strong bones and teeth. This is particularly helpful in the prevention of osteoporosis, a condition that makes bones weak and brittle. For women, this is especially necessary after menopause, when estrogen levels decline.
But calcium's role doesn't stop there – it's also essential for muscle function, helping your muscles contract and relax properly. It supports nerve signaling, ensuring your brain and body communicate effectively, and plays a critical part in wound healing.
Deficiency → Weak and brittle nails, frequent muscle cramps, numbness or tingling in your fingers, poor bone health, osteoporosis
Sources → Dairy products, leafy greens, sardines, nuts, seeds
VITAMIN D
Vitamin D is crucial for your mental health. It plays a significant role in mood regulation, reducing the risk of depression and seasonal affective disorder. This can be especially supportive for a healthy menstrual cycle, as Vitamin D helps regulate hormones and can alleviate symptoms of PMS, including mood swings and cramps.
On top of that, Vitamin D is essential for bone health, aiding in calcium absorption to keep your bones and teeth strong. It also strengthens your immune system, helping to reduce inflammation and protect against infections.
Deficiency → Bone pain, muscle weakness, increased risk of fractures, fatigue, mood changes, depression
Sources → Sunlight exposure, fatty fish (salmon, mackerel, sardines), egg yolks, wild mushrooms
B VITAMINS
B vitamins, including B6, B9 (folate), and B12, keep you energized and mentally sharp. These vitamins play a key role in converting the food you eat into energy, ensuring you stay active and alert throughout the day. They’re also essential for forming red blood cells, which carry oxygen to your tissues and keep your body running.
During pregnancy, B vitamins take on an even more critical role. They support fetal development and significantly reduce the risk of birth defects. Additionally, B vitamins are important for brain health. They aid in the synthesis of neurotransmitters, which regulate mood and help prevent depression.
Deficiency → Fatigue, weakness, anemia, depression, confusion, skin rashes
Sources → Whole grains, meat, eggs, dairy products, legumes, seeds, nuts, leafy greens
OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are the ultimate multitaskers for your health, and they’re especially effective inflammation fighters and brain boosters. By reducing inflammation, they protect your cells from damage and prevent chronic diseases. As a bonus, this also helps promote healthy, glowing skin.
Because of their brain boosting abilities, Omega-3s are also supportive for mental health, easing symptoms of depression and anxiety. They keep your mind sharp and your memory intact. During pregnancy, omega-3s are especially important for ensuring the proper development of the fetal brain.
Deficiency → Dry skin, brittle hair and nails, joint pain, memory problems, mood swings
Sources → Fatty fish, flaxseeds, chia seeds, walnuts, seaweed
ZINC
Zinc is another micronutrient with multiple roles. For women, zinc is a key player in hormone balance. It helps maintain a balance between estrogen and progesterone during your menstrual cycle, alleviating PMS symptoms such as mood swings, irritability, and bloating.
Additionally, zinc influences the thyroid gland, which regulates your metabolism, energy levels, and mood, contributing further to hormone balance. By reducing inflammation and oxidative stress, zinc helps create a stable environment that’s essential for maintaining a balanced internal system.
Deficiency → Hormonal imbalances, frequent infections, slow wound healing, hair loss, loss of appetite, skin rashes
Sources → Meat, shellfish, legumes, seeds, nuts, dairy products, whole grains
Summary
Understanding your body’s specific nutrient needs and preventing deficiencies is one of the best ways to maintain your mind-body health.
Nutrients like iron, calcium, vitamin D, B vitamins, omega-3 fatty acids, and zinc play key roles in supporting your energy levels, mood, bone health, hormonal balance, and so much more.
By incorporating a variety of nutrient-rich foods into your diet, you can ensure you’re meeting your body’s needs and maintaining optimal health.
If want to learn more about this topic, join our membership community to access a full month of tools specifically on micronutrients for women’s health — including a masterclass, workbook guide, and Q&A session.
