Vitamin and Mineral Deficiencies in Women

Why the Modern Food Supply Lacks Nutrients

On average, the modern food supply has a significantly lower nutritional content than it did even as recently as the middle of the 20th century. From 1950 to 2004, the key nutrient content of 43 different crops had fallen by as much as 38 percent. More specifically, on average, across all 43 of these vegetables, their calcium content decreased by 16 percent, their iron content dropped by 15 percent, and their phosphorus content fell by 9 percent. They also experienced major declines in levels of ascorbic acid (AKA vitamin C) and riboflavin (or vitamin B2), and even faced some declines in their protein content. Similarly, the mineral content of wheat has also decreased over the last 160 years, with significantly lower concentrations of iron, zinc, copper, and magnesium. In addition, it is likely that our crops’ concentration of nutrients, such as magnesium, zinc, vitamin B6, and vitamin E has also declined, but they were not being studied in 1950 and so there is a lack of data for comparison.

Research is still ongoing to better understand why exactly this alarming decrease in the nutritional content of our food supply has occurred. However, there are some promising theories explaining this change. The first reason is soil depletion related to the industrialization of agriculture. Modern, intensive agriculture tends to strip the nutrients from the soil, leaving it with less nutritional content for the plants that grow in it. Breeding larger, higher-yield, pest-resistant, faster-growing varieties of crops has also increased the number of calories that a single plant can provide in a short period of time, but their nutritional content has not kept up with these changes.

As Donald Davis, the expert researcher who conducted the aforementioned study of crops’ nutritional content, puts it: “Efforts to breed new varieties of crops that provide greater yield, pest resistance and climate adaptability have allowed crops to grow bigger and more rapidly, but their ability to manufacture or uptake nutrients has not kept pace with their rapid growth.”

About Nutrient Deficiencies in Women

Since our soil is less healthy and our food is less nutritious, we are more prone to deficiencies of important vitamins and minerals. This is why it is particularly important for women to make a point of ensuring that they are getting enough of the most important nutrients for health and overall wellness: iron, calcium, vitamin D, folate, vitamin B12, and magnesium. Since American women are especially prone to deficiencies of these key nutrients, it is crucial to focus on getting enough of these vitamins in one’s diet. It may also be necessary to take supplements, if advised to do so by a medical professional, to bridge the gap between nutrient needs and intake and to potentially address any deficiencies that could be impeding optimal health.

Common Vitamin and Mineral Deficiencies in Women

These are the most common mineral and vitamin deficiencies in women:

Iron

Among women, one of the most common nutrient deficiencies is iron. Since pre-menopausal women menstruate on a monthly basis, they lose blood every month, and with it, their body’s iron stores can decrease significantly. Those who are prone to heavy menstrual bleeding are even more likely to experience iron deficiency and should be careful to ensure that they are consuming plenty of iron. 

An iron deficiency may lead to anemia, which is a low red blood cell count. This issue may also result in a host of debilitating symptoms, including severe fatigue, breathlessness, dizziness, brittleness, and tongue swelling and soreness. 

It is thought that women between the ages of 19 and 50 should get about 18 mg of iron per day. Pregnant women’s iron needs are even higher, reaching 27 mg daily, while women above the age of 50 only need about 8 mg per day. Some of the best food sources of iron may include fortified breakfast cereals, oysters, white beans, beef liver, lentils, spinach, tofu, and chocolate. For those who cannot meet their iron needs through diet alone, especially those who are already deficient in iron or even anemic, an iron supplement may also be helpful.

Calcium

Calcium is thought to be yet another essential mineral that many women don’t get enough of. This is particularly alarming because it may lead to low bone density (also known as osteoporosis), especially as women age, which can also lead to bone fractures with even mild stress. In its initial stages, osteoporosis typically has minimal symptoms, but over time, severe osteoporosis may cause severe pain and disability as bones break easily and cannot heal properly. 

To avoid this, women who are aged 50 and under should shoot for 1,000 mg of calcium per day, and women 51 and older should aim to consume 1,200 mg of calcium daily. Some of the best sources of calcium in the diet include dairy products and leafy green vegetables.

Vitamin D

Vitamin D deficiency in women is a grave concern. Although we may get vitamin D through sun exposure, many of us do not get enough sun to produce adequate quantities of this nutrient. Because vitamin D is thought to be crucial for calcium absorption, a lack of vitamin D may contribute to bone density issues, just as a lack of calcium can do. Vitamin D deficiency may also increase risk of depression, obesity, and type 2 diabetes, and for pregnant women, rickets (bone softening) in their babies. Symptoms of vitamin D deficiency can include fatigue, muscle and bone pain, a tingling sensation in hands and feet, and muscle weakness in the upper arms and thighs. 

There are relatively few foods that naturally contain vitamin D, but fatty fish, such as salmon, tuna, mackerel, and trout are commonly considered to be one of the best sources of this nutrient. Many foods in the American diet are also fortified with vitamin D, including cow’s milk, plant milks, and some breakfast cereals.

Folate (Vitamin B9)

Folate is known as crucial for functions such as producing DNA and new red blood cells. Maintaining healthy folate levels is especially important for those who are planning to conceive, as a lack of folate may result in birth defects called neural tube defects (e.g., spina bifida). 

Folate deficiency does not typically cause noticeable symptoms, but it may contribute to premature gray hair, fatigue, mouth sores and tongue swelling, and problems with normal growth. However, folate deficiency may also contribute to anemia, which has more noticeable symptoms: fatigue, shortness of breath, pale skin, and irritability. 

Some of the best sources of folate include spinach, liver, brussels sprouts, and asparagus, as well as fortified grain products (the U.S. government requires that folic acid, a form of folate, be added to certain grain products).

Vitamin B12

B12 deficiency is another issue to look out for, especially for vegetarians and vegans, as many as 80 to 90 percent of whom may not have enough of this vitamin. In addition, since it may become more difficult for the body to absorb vitamin B12 as we age, more than one in five older adults may also have a vitamin B12 deficiency. 

A lack of B12 may result in megaloblastic anemia when the red blood cells become enlarged. It may also cause harm to brain function as well as elevated levels of homocysteine, which may contribute to the development of diseases such as heart disease and stroke. Some of the best dietary sources of B12 include animal products, such as animal liver and kidneys, clams, sardines, dairy products, and beef, but it can also be found in fortified nutritional yeast and cereals as well.

Magnesium

Magnesium is considered to be absolutely essential, as it is part of more than 300 enzyme reactions throughout the human body and is an important contributor to the structure of the teeth and bones. Unfortunately, magnesium deficiency is incredibly common, with almost 70 percent of U.S. adults under 70 years old and 80 percent of those over 71 years old getting less than the minimum daily intake. A lack of magnesium may be associated with health conditions such as type 2 diabetes, obesity, heart disease, high blood pressure, and osteoporosis. Some of the best sources of magnesium include pumpkin seeds, chia seeds, almonds, spinach, soymilk, beans, and many fortified foods such as breakfast cereals.