You don’t need to overhaul your diet completely to get all the nutrition you need, because what constitutes a healthy diet is pretty much universal, applying to both men and women. However, there are differences in our requirements for calories and certain nutrients. Most of us recognize that women’s caloric requirements are lower than men’s, but certain nutritional deficiencies are more common and consequential in women. The Australian Health Survey’s nutrition data gives us a clearer picture so that we can make informed decisions. In addition to taking specific vitamin or mineral supplements to address such issues, you can also consider taking some of the best nutritional supplements for women, designed to address common deficiencies that also arise during weight loss or pregnancy.
Essential Nutrients for Women’s Health
- Calcium
Calcium deficiencies are a common problem for women worldwide and Australia is no exception. An estimated 3 in 4 women in the country do not get enough of this essential nutrient from their diets. This is a serious problem because of the role that calcium plays in bone formation and maintenance, which is particularly important for women because of the high risk of osteoporosis. Women are vulnerable to this degenerative bone disease in which bones become weak and brittle because of hormonal changes that occur with menopause. Calcium deficiency can also leave you vulnerable to other health conditions as the mineral plays an important role in various bodily processes including heart and nerve function. Dairy products are the best source of calcium, but some nuts, seeds, and leafy green veggies also contain small amounts of calcium.
- Iron
Inadequate iron intake is another common problem, seen in roughly 23 percent of Australian women. This increases the risk of iron deficiency anemia, which can give rise to fatigue, weakness, and heavy menstrual bleeding, also increasing the risk of complications such as organ damage and heart disease. Iron is essential for your body to produce red blood cells and hemoglobin to supply oxygen throughout the body and these requirements increase during pregnancy, making iron deficiency even more common in women who are expecting. Most animal-based foods including meats are rich in iron, but you can also increase your iron intake with dark leafy greens like spinach or kidney beans and with fortified foods.
- Vitamin D
Adequate vitamin D intake is critical because of the role it plays in inflammatory responses, immune function, and metabolism. Without adequate vitamin D, the absorption of calcium is also impaired, which explains why vitamin D deficiency is closely linked with a higher risk of osteoporosis. Although your skin produces vitamin D when exposed to UVB rays in sunlight, most women do not get adequate amounts of the vitamin and also need to limit sun exposure due to its association with skin damage, ageing, and skin cancer. Vitamin D supplementation is regarded as the most effective safeguard against this nutritional deficiency.
- Folate
Widely associated with pregnancy nutrition, folate or vitamin B9, plays an important role in the cellular growth and the production of red blood cells. This takes on even greater importance during pregnancy as low levels of folate have been linked to neural tube defects, which involve brain and spinal cord development. Dietary intake of folate can be increased with foods such as poultry, dark leafy greens, certain fruits like oranges and bananas, as well as nuts, but they only contain small amounts of this nutrient. To get enough to meet your requirements, you would need to consume folic acid-fortified foods or take supplements.
- Magnesium
Roughly 35 percent of women in Australia do not get enough magnesium from their diets, making this another nutrient to include in any supplement for women’s health. The mineral plays an important role in a wide range of biochemical reactions and processes in the body, including blood pressure regulation, blood sugar control, and the synthesis of nutrients such as protein. Without adequate magnesium, vitamin D metabolism is also impaired, reducing calcium absorption. In the short term, magnesium deficiency could give rise to muscle cramping and painful menstrual cramps, which may be resolved with supplementation. Magnesium is also easily available from healthy food sources including whole grains and leafy vegetables.
- Thiamin
Thiamin or vitamin B1 is essential for carbohydrate metabolism, cellular growth, and muscle and nerve function. It is regarded as particularly important for women, but thiamin intake is reported as inadequate in at least 16 percent of women in Australia. This can contribute to muscle weakness, short-term memory loss, and anorexia, as well as more serious cardiovascular problems and mental illness. Thiamin intake can be boosted with fortified foods including breakfast cereal and lean meats, beans, and whole grains.
