When it comes to nutrition, women, especially, assume they’re meeting their needs as long as they eat a generally balanced diet. But the truth is, research consistently shows that women are more likely than men to fall short on certain key nutrients. These gaps can have real consequences, affecting everything from energy levels and bone health to heart health and long-term well-being.

Let’s explore the nutrients women most often lack — and practical ways to get enough of them.

Iron: Fuel for Energy and Vitality
Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Low iron is especially common in women of childbearing age due to menstruation. Symptoms of deficiency can include fatigue, weakness, brain fog, and even hair loss.

HOW TO GET ENOUGH:
• Food sources: Lean red meat, poultry, fish, beans, lentils, tofu, spinach, and iron-fortified cereals.
• Pro dietitian tip: Pair plant-based iron sources with vitamin C-rich foods (like citrus, bell peppers, or strawberries) to boost absorption.

Calcium: The Foundation of Strong Bones
Calcium isn’t just about bones — it also supports nerve transmission, muscle function, and heart health. Unfortunately, many women don’t get the recommended intake, which can raise the risk of osteoporosis later in life.

HOW TO GET ENOUGH:
• Food sources: Dairy products like milk, yogurt, cheese, fortified plant milks, canned salmon with bones, almonds, and leafy greens like kale or bok choy.
• Pro dietitian tip: Spread calcium-rich foods throughout the day, since your body absorbs smaller amounts more efficiently.

Vitamin D: The Sunshine Nutrient
Even if calcium intake is adequate, your body can’t use it well without vitamin D. Because vitamin D is synthesized through sun exposure, women living in northern climates or who spend most of their time indoors are often deficient, including those of us who work from home.

HOW TO GET ENOUGH:
• Food sources: Fatty fish (salmon, mackerel, sardines), fortified dairy or plant-based milks, and egg yolks.
• Pro dietitian tip: A blood test can determine if you’re low; supplementation is often necessary, especially in the winter months.

Magnesium: The Underrated Mineral
 Magnesium plays a role in enzyme reactions, supporting muscle relaxation, nerve function, blood sugar regulation, and sleep. Stress, caffeine, and certain medications can increase magnesium needs, making deficiency more likely.

HOW TO GET ENOUGH:
• Food sources: Nuts, seeds, whole grains, legumes, avocados, and dark leafy greens.
• Pro dietitian tip: If you experience muscle cramps, sleep difficulties, or frequent headaches, check your magnesium intake.

Omega-3 Fatty Acids: Heart & Brain Protectors
Omega-3s are essential fats that support cardiovascular health, brain function, and even mood regulation. Many women don’t get enough because the richest sources are fatty fish, which may not be eaten regularly.

HOW TO GET ENOUGH:
• Food sources: Salmon, tuna, sardines, chia seeds, flaxseeds, walnuts, and fortified foods.
• Pro dietitian tip: If you don’t eat fish, consider an omega-3 supplement.

B Vitamins:
Energy & Hormonal Support B vitamins — especially folate, B6, and B12 — are crucial for energy production, red blood cell formation, and supporting hormonal balance. Folate is particularly important for women of childbearing age, as it helps prevent birth defects during pregnancy.

HOW TO GET ENOUGH:
• Food sources: Whole grains, legumes, leafy greens, eggs, poultry, fish, and fortified cereals.
• Pro dietitian tip: Vegans and vegetarians should pay special attention to B12, which is found primarily in animal products, and consider a supplement.

The Bottom Line
Nutrient gaps are common, but they don’t have to be inevitable as we age. By focusing on a variety of whole foods and being mindful of these critical nutrients, women can safeguard their health and vitality at every stage of life. When in doubt, speak with a registered dietitian or healthcare provider about whether supplements might be right for you. Your health is built meal by meal, choice by choice. Prioritize the nutrients your body needs most, and you’ll be investing in energy, strength, and longevity.

Lisa Abbay, MBA, RDN, LDN, FAND, is a Registered Dietitian based in Memphis. She is the Past President of the TN Academy of Nutrition & Dietetics and a current Board Member for the Academy of Nutrition and Dietetics as Director of House of Delegates.

By Lisa Abbay, R.D.