Vitamins and minerals are nutrients your body needs in small amounts to work properly. A varied diet provides most of them. Some, however, are commonly low in women, because of periods, pregnancy, plant-based diets or limited time in the sun. Knowing which ones to look out for helps you get them from food first.
Iron
Iron helps your red blood cells carry oxygen around the body. Women lose iron every month through periods, which is why iron deficiency is one of the most common nutrient problems in women worldwide. Low iron can leave you tired and breathless, and some women notice hair loss or find it harder to concentrate.
Iron from animal foods, such as red meat and fish, is absorbed more easily than iron from plant foods such as lentils, beans, tofu, dark green vegetables and fortified cereals. You can improve how much plant iron you absorb by eating it with a source of vitamin C, such as peppers or citrus fruit. Tea and coffee reduce absorption, so drink them between meals rather than with them.
Vitamin D
Vitamin D helps your body absorb calcium for strong bones and supports your muscles and immune system. Your skin makes it when exposed to sunlight, but very few foods contain much. You may not make enough in autumn and winter. Women with darker skin, and those who spend most of their time indoors, are also more likely to run low. Oily fish and egg yolks provide some, but many women need a supplement for at least part of the year. Our article on supplements explains when.
Calcium
Calcium builds and maintains strong bones. Women lose bone more quickly after menopause, so getting enough throughout life helps protect against osteoporosis, a condition where bones become thin and break easily. Most adults need about 1,000 milligrams a day.
Good sources include dairy foods and plant drinks with added calcium. Tofu made with calcium, canned fish with soft bones, almonds, and green vegetables such as kale and broccoli also count. Spinach contains calcium, but very little of it is absorbed.
Iodine
Iodine helps your thyroid, the gland in your neck that controls how your body uses energy, make its hormones. It is especially important during pregnancy for the baby's brain development. The main sources are dairy foods, fish, eggs and iodised salt. Plant-based drinks often contain no iodine unless it has been added, so women who avoid dairy and fish can easily run low.
Vitamin B12
Vitamin B12 helps make red blood cells and keeps your nerves healthy. It is found almost only in animal foods, such as meat, fish, eggs and dairy. If you eat a vegan diet, you need fortified foods or a supplement. Absorption also falls with age and with some medicines, including metformin and long-term stomach acid tablets. Low B12 can leave you tired, and some women notice pins and needles in their hands or feet.
Folate
Folate, a B vitamin found in green leafy vegetables and beans, helps make healthy cells. If there is any chance you could become pregnant, a folic acid supplement is recommended, as our pregnancy nutrition article explains.
Food First
For most women, a varied diet built around the balanced plate covers most vitamins and minerals. If you have symptoms such as ongoing tiredness, or follow a restricted diet, a simple blood test can check your levels before you reach for a supplement.