If you are female, you might not realize that you are deficient in some vitamins and nutrients necessary for your good health. If you lack certain vitamins and nutrients, this may lead you to develop some illnesses  and disorders common in women. If you want to have a normal healthy life, it pays to research about what you can do about it.


So this list of common vitamins and nutrients usually deficient in women can help you in improving your health .

Read on to find out why.


Reasons Why Women May Develop Malnutrition


One reason that some women may be considered malnourished is the quality of their food intake daily is declining. This is especially true, if you are trying out a restrictive diet to lose fat, even if you are currently at a healthy weight for your height and build. The monthly menstrual period which most women naturally go through may affect their health too. Then there is the usual stress from daily life that a woman has to go through to survive, including looking after your reproductive health. (You may take Happy V’s prebiotic capsules if you intend to sustain your reproductive health).  If you are currently breastfeeding an infant, that means you would have to eat sufficiently for your own health and the health of your baby. To avoid malnutrition, it is recommended for you to consume a diet rich in nutrients and take supplements only upon the advice of your doctor.

Female person cooking on the kitchen, healthy bio food. Vegetarian diet, fresh vegetables and fruits on wooden table

Vitamin D


Lack of Vitamin D has been linked to poor bone development, Type 2 diabetes and obesity in adult women. Pregnant women need a lot of Vitamin D so that the developing fetus does not develop rickets. It is fairly easy to get enough Vitamin D if you live in a place where there is sufficient sunlight during the day. However, if you can’t get sufficient sunlight in your place, adult women like you can find Vitamin D supplements instead. It is recommended that you take 600 IUs of Vitamin D daily, if you are below 70 years of age. If you are older than that, the figure goes up to 800 IUs per day.


Vitamin B9


If the formal name of “Vitamin B9” doesn’t ring any bells, you might be more familiar with its more common names of folic acid or folate. Folic acid has often been linked to development of a healthy fetus’ brain which is why pregnant women are encouraged to eat food that has folic acid in it. Folic acid is also linked with red blood cell production and DNA development. You may also take more Vitamin B9 if you have anemia.


Vitamin B12


This vitamin is quite important because it is necessary for red blood cell production. It also supports healthy digestion and proper neurological function. Females aged 14 and above will need 2.4 mcg daily while pregnant women will require a higher intake at 2.6 mcg per day. Without sufficient Vitamin B12, women may find that it is hard to think clearly. Women can get their Vitamin B12 through supplements or by increasing their intake of animal meat products.




Adult women need calcium for proper bone health up to their golden years. Lack of calcium is believed to cause osteoporosis in mature women. Good sources of calcium are dairy products and green leafy vegetables. You need to get 1000 mg of calcium on a daily basis, if you are aged 50 and below. Try not to overdo it though because too much calcium intake has been linked to higher rates of kidney stones, as well as heart disease.




Women are more likely to have iron deficiency than men, simply because women have their period on a monthly basis. This means females lose blood regularly so they have to sustain their blood supply by taking iron daily. Pregnant women may develop anemia , so it is wise to consult your doctor and get the advice if iron supplements are required. Generally, women will need 18 mg of iron daily to stay healthy.




This nutrient is much needed by women because the lack of iodine can affect the production of thyroid hormones and may cause goiter. Hence, you need to up your intake of iodized salt, to cope. You will also need iodine if you plan to get pregnant, because your body needs to prepare itself to support your life as well as the life of the fetus in your belly. Lack of iodine has been linked to lack of intellectual development in the unborn child.


Final Takeaway


Women face many challenges in life, so it is important for them to take care of their health so that they are strong enough for daily survival. It becomes even more necessary to sustain your health if you intend to get pregnant and raise a child. Fortunately, you may be able to keep up with your daily work routine if you have sufficient nutrition on a daily basis. Consult your doctor if you have any nutritional deficiencies and what supplements you should take to address those deficiencies.