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Common Nutrient Shortfalls in Women

By Rachel Link, RD, MS

January 6, 2025

Not getting enough of a nutrient? Not a place anyone wants to be, but it’s also hard to know if you’re coming up short on nutrients. First, your diet has a huge impact. Then factors like age, level of activity, genetics, economic status, your social and cultural environment, and personal habits can all play a role.

Experts say that the most common nutrient shortfalls in women include vitamins like B12, D, minerals like iron and calcium, and even nutrients like omega-3s. Let’s examine some of the shortfalls and how best to address them through a nutrient-dense diet and high-quality supplements. It can also help set you up for healthy longevity.

As always, you should consult your healthcare professional about any potential nutrient shortfalls and before beginning any new dietary or lifestyle regimen. 

How common are nutrient shortfalls in women?

According to some sources, it’s believed that around 30 percent of all women come up short in one or more of the most important vitamins and minerals, and for many women the risk only increases with age. In fact, some studies indicate that up to 75 percent of women would likely have nutrient shortfalls if supplemental multivitamins didn’t exist.

Can you tell if you’re not getting enough of a nutrient? Possibly, although testing can determine it for sure (per your healthcare professional). Here are some possible indicators of nutrient shortfalls, which can impact a person’s:

• Hair 

• Cognition

• Strength

• Libido 

• Skin 

• Gum 

• Heart and heartbeats

• Immune system function

• Outlook or mindset

• Bones and joints 

• Eyes and vision 

Common causes of having lowered levels of certain key nutrients include: 

• Eating a highly processed diet (and low in fresh vegetables and fruit)

• Being a vegetarian or vegan

• Being underweight or consuming too little calories in general 

• Being of reproductive age 

• Being over the age of 65

• Being of low socioeconomic status, a lack of education and in poverty

• Consuming high amounts of alcohol

Common nutrient shortfalls in women

1. Iron

The body needs many minerals, starting with iron. Coming up short on iron is fairly common worldwide, especially among women. According to the World Health Organization, an iron shortfall is common in industrialized and developing countries alike. 

In fact, it’s estimated that 30 percent or more of the world’s total population might need an iron boost. However, women in general need to be careful to get enough iron in their diet or through supplementation. Demand for iron naturally increases during menstruation due to blood loss. 

Why iron is important for women’s health:

First of all, iron is important for your blood health, as it helps produce hemoglobin (part of your red blood cells that helps the body receive life-giving oxygen). Iron assists the immune system function. It helps maintain energy levels and can boost exercise performance. It's important for women during menstruation, especially those with heavy periods. It's also key for pregnant women in order to support baby development.

Signs you may not be getting enough iron:

Less energy, pale skin, hair loss, headaches, brittle nails and shortness of breath.

How much iron women need daily:

The amount of iron needed by women varies quite a bit depending on age and other factors. According to NIH’s Office of Dietary Supplements, the recommended dietary allowance (RDA) for iron is 18 mg per day for women aged 19–50. For women aged 51 and older, 8 mg per day. For pregnant women, 27 mg per day. For breastfeeding women over age 18, 9 mg per day.

How to address the shortfall:

• Foods — The best iron-rich foods include meat, fish (like sardines), lentils, black beans, pumpkin seeds, nuts and spinach. Dark chocolate and spirulina are also good sources.

• Supplement — Ancient Nutrients Iron contains 18 mg (100% DV*) of enzyme-activated iron and is formulated with real food sources. Some multivitamins do contain the RDA of iron, but check each label to make sure. Ancient Multivitamin Women's contains 18 mg (100% DV) while Ancient Multivitamin Women's 40+ contains 6 mg (33% DV).

2. Vitamin B12

A shortfall in vitamin B12 is more common than most people think. According to a 2020 National Health and Nutrition Examination Survey in the United States, vitamin b12 shortfalls affect about 3 to 26 percent of people over age 19.

Women are more likely to come up short compared to men, particularly pregnant women and young adult women. Factors like pregnancy, menstruation and lactation are causes for this possible shortage.

In addition, B12 is not found in plant foods, with the exception of some algaes and nutritional yeast, so vegans and vegetarians may also come up short on this vitamin. 

With the rise in gluten-free and vegetarian diets, a lot of women aren’t getting enough vitamin B-12 anymore.

Why vitamin B12 is important for women’s health:

Vitamin B12 does many things for the female body, including help convert food into energy and keep fatigue at bay. Benefits also include general cognitive support, producing red blood cells, creating and regulating DNA and RNA, eye health support, and helping to maintain healthy nerve cells.

Signs you may not be getting enough vitamin B12:

Not having enough healthy red blood cells, fuzzy thinking, fatigue, and weakness with muscles.

How much vitamin B12 women need:

According to NIH’s Office of Dietary Supplements, the RDA for vitamin B12 is at least 2.4 mcg for women aged 19 and older. For pregnant women, it's 2.6 mcg daily. For breastfeeding women, it's 2.8 mcg daily.

How to address the shortfall:

• Foods — If you eat animal foods, there are plenty of vitamin B12 foods, including sardines, beef, lamb, salmon and eggs. The best vegan or vegetarian choice is nutritional yeast.

• Supplement — For most, taking a multivitamin — such as 9.4 mcg (392% DV) of vitamin B12 in Ancient Multivitamin Women's Once Daily as well as Ancient Multivitamin Women's 40+ Once Daily — will more than cover your daily requirement. If you’re a vegan or vegetarian, you may want to take a vegan B12 supplement (such as in the form of methylcobalamin), which is usually made via bacterial fermentation. Ancient Nutrition's vegan B12 supplement contains 20 mcg (833% DV) of vitamin B12.

3. Vitamin D

The human body synthesizes vitamin D when bare skin comes into contact with sunlight. But coming up short on vitamin D is one of the most common nutrient shortfalls for adult women (and men). It’s estimated that anywhere from 45 percent to 75 percent of all adults in the U.S. deal with a vitamin D shortfall.

This is especially common among women who live in cold climates and spend most of their time indoors. Another reason for vitamin D shortfalls is there aren’t many dietary sources of vitamin D.

Why vitamin D is important for women’s health:

Women need vitamin D for bone/skeletal health, as it helps the body absorb calcium (an essential mineral for healthy bones). Bone loss can occur during menopause, so that period of life is particularly important for vitamin D intake.

Vitamin D also assists with hormonal balance, immune system health, healthy blood pressure levels and healthy weight management.

Signs you may not be getting enough vitamin D:

Muscle and bone issues, tingling, fatigue, mood changes, hair loss, pale skin, and weight gain.

How much vitamin D do women need?

According to NIH's Office of Dietary Supplements, the RDA of vitamin D for women ((including those who are pregnant or lactating) is 15 mcg (600 IU) for those ages 14 to 70. For women over the age of 71, it's 20 mcg (800 IU). Some experts claim that adults may need much more vitamin D than the RDA.

How to address the shortfall:

• Foods — There are few food sources of vitamin D. Fish like mackerel, halibut and sardines are the best sources. Fortified milk and almond milk as well as egg yolks also.

• Supplement — Formulated with real food sources and optimized for absorption, Ancient Nutrients Vitamin D provides 125 mcg (5,000 IU) of organic, probiotic-fermented vitamin D. This is 625% DV. Additionally, taking a multivitamin will usually cover one’s daily requirement, including 49 mcg (244% DV) in both Ancient Multivitamin Women's Once Daily and Ancient Multivitamin Women's 40+ Once Daily.

• Lifestyle — Try to spend around 20 minutes outside most days of the week without sunscreen on.

4. Calcium

Calcium is the most abundant mineral in the human body, stored mostly in the bones and teeth. But as we age, our ability to absorb calcium decreases. Also eating foods with antinutrients like phytic acid and oxalic acid can inhibit absorption.

Meanwhile, today’s soil contains less calcium and that means the calcium levels in foods are also declining. If you consume less dairy because of a lactose intolerance or dietary reason (such as being a vegan), you’re also more likely to have a calcium shortfall.

Women older than 50 years are considered to be most likely to have low calcium levels. Even for those who consume calcium-rich foods and a calcium supplement, some people still fall short of getting enough calcium — for a variety of reasons. 

It’s especially important for postmenopausal women to make sure their calcium levels are optimal in order to support their healthy bones. (It's also important to eat the right foods for bone health.)

Women with lactose intolerance as well as vegans may also lack calcium because they avoid eating dairy products, which are some of the most convenient dietary sources of calcium. Other factors can affect the amount of calcium absorbed from the digestive tract, including older age (being over 70) and lower vitamin D status (vitamin D is needed for proper calcium absorption). 

Lastly, adequate vitamin D levels are needed for calcium absorption, so if you’re short in vitamin D (see above), then you may also come up short in calcium, too.

Why calcium is important for women’s health:

Women require a relatively high amount of this mineral in comparison to many other trace minerals. Calcium is needed for healthy bone development, including to age 30. After that age, it remains important for bone strength and integrity as well as heart health, muscle function and normal hormone secretion.

In fact, studies show that if you don’t get enough calcium, your body will actually take it from your bones for your heart and muscles.

Proper calcium levels can also help support healthy blood pressure levels, an important element of heart health. Calcium helps muscles relax and contract. It also plays a role in nerve functioning, blood clotting, immune system health and metabolic functions.

Signs you may not be getting enough calcium:

Bone and dental issues, muscle cramps, fatigue, hair and nail issues, heart issues.

How much calcium women need:

According to NIH’s Office of Dietary Supplements, the RDA for calcium is 1,000 mg for women ages 19 to 50 (with a safe upper limit of 2,500 mg daily) and 1,200 mg for women ages 51 to 70 (with a safe upper limit of 2,000 mg daily).

How to address the shortfall:

• Foods — Surprisingly, no single servings of any food except for sardines contain more than 30% DV of calcium. Dairy foods like kefir, milk, yogurt and cheese are calcium-rich foods, as are plant foods like leafy greens, tofu, figs, nuts, seeds and beans.

• Supplement — Calcium does not appear in a significant amount in any multivitamin because it’d make the multi size too large. Instead, to supplement, it’s best to use a body-ready, food-sourced form of calcium made without dairy like Ancient Nutrients Calcium. It also features vitamin D3, which, in general, is a preferred form of vitamin D and acts as a supporting role in the body’s absorption of calcium.

5. Folate

It's not clear how common a folate shortfall is among women, with ranges reported from 10 percent of the population to around 50 percent among certain populations. It's especially common when not taking supplements that contain folate (which is called folic acid when it’s created synthetically).

Why folate is important for women’s health:

Also known as vitamin B9, folate is critical for a healthy pregnancy and developing fetuses because it helps build the baby’s brain and spinal cord. For pregnant women, supplementing with folate helps in supporting normal fetal growth and development. 

Folate also helps promote brain health, improves heart health and supports a positive outlook.

Signs you may not be getting enough folate:

Fatigue, weakness, mouth sores, pale skin, mood swings, and a sore tongue.

How much folate do women need?

According to NIH's Office of Dietary Supplements, the RDA of folate is 400 mcg for non-pregnant women, 600 mcg for pregnant women and 500 mcg for breastfeeding women.

How to address the shortfall:

• Foods — Dark leafy greens, beans, peas, nuts and certain fruits (such as oranges, bananas and and strawberries). Fortified cereals and pastas will usually include folic acid, the synthetic form of folate.

• Supplement — When taking a vitamin B complex supplement or a multivitamin containing folate, be wary of synthetic folic acid. All of Ancient Nutrition's multivitamins for women contain 892 mcg DFE (223% DV) of folate. Instead, stick to fermented folic acid, which is metabolized by the body similarly to naturally occurring folate. Otherwise, the American Thyroid Association also suggests all prenatal vitamins contain 150 micrograms of iodine, which should be taken during pregnancy and afterward while breastfeeding. Most prenatal multivitamins usually cover one’s daily requirement for both folate and iodine.

6. Iodine

According to the Centers for Disease Control and Prevention, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups. The thyroid gland requires iodine to produce the hormones T3 and T4, which help control your metabolism.

Why iodine is important for women’s health:

Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones.

Signs you may not be getting enough iodine:

Fatigue, weight gain, hair loss, dry skin, pregnancy issues, irregular menstruation.

How much folate do women need?

According to NIH's Office of Dietary Supplements, the RDA of iodine is 150 mcg for non-pregnant women, 220 mcg for pregnant women and 290 mcg for breastfeeding women.

How to address the shortfall:

• Foods — Most people eating a Western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help keep levels where they should be. But an even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient.

• Supplement — Like folate, most multivitamins — such as 159 mcg (110% DV) in Ancient Nutrition's Women's Fermented Multivitamin — will usually cover one’s daily requirement for iodine.

7. Magnesium

Magnesium is one of the most important minerals in the body but also one of the most common minerals which women come up short on. It's especially common among pregnant women (up to 80 percent according to one study) and women with hormone issues (up to 55 percent). Otherwise, up to 74 percent of women of fertile age may be short in magnesium.

On a global scale, there’s evidence suggesting that soil depletion has resulted in many crops being lower in magnesium than in past generations. 

Some studies show that many older people don’t eat magnesium-rich foods to begin with, plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss. This typically comes along with the normal aging process. 

Why magnesium is important for women’s health:

As an electrolyte mineral, magnesium helps regulate calcium, potassium and sodium, and it is essential for over 300 different biochemical functions in the body. It supports healthy blood pressure, muscular health, digestive processes, bone health, a positive outlook and calmness, and many other processes.

How much magnesium women need:

According to NIH’s Office of Dietary Supplements, the RDA for magnesium is 310–320 mg for nonpregnant women and 350–360 mg for pregnant women.

How to address the shortfall:

• Foods — The best magnesium-rich foods include leafy green veggies, cruciferous veggies, sea vegetables/algae, beans, nuts and seeds. Specifically, top sources in wheat bran, amaranth, cooked spinach, sunflower seeds and black beans.

• Supplement — Only low levels of magnesium are typically included in multivitamins. Formulated with real food sources and optimized for absorption, Ancient Nutrients Magnesium contains 300 mg (71% DV) of magnesium in addition to 25 mcg of vitamin D.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.