Women gradually develop vitamin and mineral deficiencies as they grow older. Since our bodies can't produce these nutrients, targeted supplementation becomes crucial. So what specific trace elements actually benefit women's health?
1. Iron
Iron deficiency and anemia are the most common nutritional deficiencies worldwide, particularly among young women. The body uses iron to produce hemoglobin, a protein that transports oxygen from the lungs to other tissues throughout the body via the bloodstream. There are two different types of iron (heme and non-heme). The type most easily absorbed and utilized by the body is found in animal proteins such as eggs, meat, fish, and poultry, while leafy green vegetables and legumes are also good plant-based options.
Adolescent girls are at the highest risk of iron deficiency. Women in general need to be cautious because blood loss during menstruation increases iron requirements. Globally, approximately 50% of pregnant women have iron levels so low that they are considered anemic, not to mention at least 120 million underweight and malnourished women in less developed countries. Women with adequate iron and vitamin B12 stores are less likely to experience fatigue, poor immunity, life-threatening infections, high-risk pregnancies, and life-threatening bleeding events.
2. Iodine
According to data, women aged 20-39 have the lowest urinary iodine levels compared to all other age groups. Iodine intake is particularly important for young women who are planning to become pregnant or are already pregnant, as it plays a role in fetal brain development. It is also essential for producing adequate amounts of thyroid hormones, as the thyroid requires iodine to generate hormones T3 and T4, which help regulate our metabolism.
Most people consuming a Western diet obtain significant amounts of iodized salt from packaged foods and refined grain products, which are intentionally fortified with iodine to help prevent deficiencies. However, a better way to obtain the iodine we need is through iodine-rich foods such as sea vegetables and seafood, which are the primary natural dietary sources of this nutrient. Avoiding iodine deficiency helps protect us from conditions such as hypothyroidism, goiter, fatigue, hormonal imbalances, and complications during pregnancy.
3. Magnesium
Magnesium is one of the most important minerals for the human body and also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium, and sodium, and is essential for over 300 different biochemical functions in the body. Globally, soil depletion has led to lower magnesium levels in many crops compared to previous generations. Additionally, health conditions such as digestive disorders, leaky gut syndrome, chronic stress, and prolonged medication use can all reduce magnesium levels in people.
Leg cramps, insomnia, muscle spasms, anxiety, headaches, and digestive issues like constipation may all be signs of magnesium deficiency. For older women, the risk of deficiency may be even greater. Studies show that many elderly individuals initially do not consume magnesium-rich foods, and their magnesium absorption decreases, bone magnesium stores diminish, and urinary excretion increases. Ensuring adequate intake by consuming magnesium-rich foods such as leafy greens, algae, legumes, nuts, and seeds is important, as it can sometimes be challenging to meet daily magnesium requirements through multivitamins alone.
4. Omega-3 Fish Oil
If you don't regularly consume seafood such as salmon, mackerel, sardines, halibut, or tuna, taking omega-3 fish oil supplements can help prevent deficiency. Most people following a "Western diet" consume large amounts of omega-6 fatty acids, which have pro-inflammatory effects and are found in many packaged foods and vegetable oils, but lack sufficient omega-3 fatty acids, which have anti-inflammatory properties.
The two need to be balanced to maintain optimal health for the heart, brain, and immune system. A ratio of approximately 2:1 of omega-6 to omega-3 fatty acids is ideal for preventing conditions such as arthritis, heart disease, Alzheimer's, and depression. Eating wild-caught fish several times a week or taking a daily supplement equivalent to about 1,000 mg is the best way to reduce inflammation and ensure adequate omega-3 intake.
5. Calcium
Obtaining sufficient calcium is important for bone strength, but it is also crucial for regulating heart rhythm, aiding muscle function, controlling blood pressure and cholesterol levels, and many other functions related to nerve signaling. When other key nutrients such as vitamin D and magnesium are consumed, calcium has been shown to help defend against some of the greatest threats to women's health: including heart disease, osteoporosis, diabetes, and cancer. However, calcium deficiency is very common in both men and women, with most adults failing to consume adequate amounts daily.
The reason for this deficiency is twofold: calcium cannot be properly absorbed when vitamin D and magnesium levels are low (both of which are commonly deficient), and due to soil depletion, certain crops that typically contain high calcium levels have become mineral-deficient. As the most abundant mineral in the human body, calcium can be obtained from drinking raw milk, yogurt or kefir, as well as certain plant-based foods (particularly organic varieties) such as leafy greens (including kale and collard greens), broccoli, okra, and legumes. While calcium supplementation has both benefits and drawbacks, it's important to consult your doctor about your individual risk factors and try to obtain sufficient calcium from food sources first whenever possible.
