Up to 2 billion people suffer from nutrient deficiency worldwide, but do you know what the most common mineral deficiency amongst women is – and why?
One of the most common mineral deficiencies in women is a lack of iron, magnesium along with other nutrients and vitamins. WHO estimates that around 2 billion people suffer from nutrient deficiency which may be due to lifestyle and diet. A typical standard American diet doesn’t contain enough micro and macronutrients and stress, caffeine and excessive sugar consumption may lead to mineral deficiency. This can lead to hormonal imbalance and other health diseases. You can check your vitamin and mineral status through a blood test at your healthcare practitioner and take my Free Hormone Quiz to find your body type and diet recommendations.
In order to address the most common mineral deficiencies amongst women we’ll discuss the causes of mineral deficiencies and the number one mineral deficiency worldwide. Furthermore, we’ll include how the American diet lacks nutrients, which nutrients females need more than men and how to check your mineral status.
What Is The Number 1 Mineral Deficiency In The World?
Given the advancement in technology and in the field of medicine, you would imagine that nutrient deficiencies were a thing of the past.
However, World Health Organization (WHO) estimates around 2 billion people globally are at risk of suffering from a deficiency in micronutrients, which refer to vitamins and minerals.
Research has shown that some of the common deficiencies may be caused by insufficient intake of iron, calcium, vitamin D, vitamin B12, magnesium, iodine and folate.
Iron deficiency is one of the most, if not the most, common nutritional deficiencies globally. Research shows that roughly one-third of the world’s population is affected by anemia, which is caused by insufficient iron intake.
Women, in particular, are more vulnerable to iron deficiency, with a staggering 30% of women globally between the ages of 15-49 suffering from anemia.
UNICEF’s recent report called ‘Undernourished and Overlooked’, highlights how women’s right to nutrition has been ‘overlooked and undervalued’ for too long.
Declaring a global nutrient crisis for women and girls, the report states that 70 percent, which equates to around 1.2 billion girls and women globally, suffer from nutrient deficiencies. Some nutritional deficiencies that are prevalent in women include iron, magnesium, vitamin B12, and vitamin D.
Mineral and nutrient deficiency is a global issue, though it’s become a more pressing concern in America, particularly because of the standard American diet nowadays.
What Mineral Is Most Lacking In American Diets?
You might think that your current diet is sufficient to meet all your body’s nutrient and mineral requirements.
However, 90 percent of Americans don’t take in the required quantity of vegetables, while 80 percent don’t take the required quantity of fruits according to The Dietary Guideline for Americans (2020-2025).
The ‘standard’ American diet typically contains an excess of saturated fats, high-sugar desserts, processed meat, fat-rich dairy products and refined grains. Laced with artificial chemicals and inflammatory foods, such a diet lacks the required nutrients and minerals to maintain healthy living.
Research done by The Dietary Guideline for Americans suggests that there’s a lack of fiber, calcium and vitamin D in the average American diet.
The American diet lacking nutrients, coupled with the sedentary lifestyle of Americans, may lead to a depletion of mineral levels. This may lead to obesity and diet-related diseases like cardiovascular diseases, type 2 diabetes or even certain types of cancers.
So, which minerals are needed to prevent lifestyle diseases in women due to a lack of nutrients?
What Minerals Do Women Need?
A balanced nutritional diet is essential to prevent some of the common mineral deficiencies women may experience.
Deficiency in minerals and nutrients can lead to a variety of health-related problems such as hormone imbalance, osteoporosis and anemia.
These deficiencies may be prevented by monitoring your nutrient- and mineral intake by eating a nutritious diet. Furthermore, incorporating high-quality supplements may also prevent mineral- and nutrient deficiency.
Some of the minerals and nutrients that are essential for women include:
Folate
Folate, or its more common synthetic form folic acid, is essential for women, particularly pregnant women.
It plays an important role in the development of the baby’s brain and spinal cord. You may reduce the risk of birth defects by taking folate supplements.
Experts also recommend taking prenatal vitamins that contain 150 mg of iodine to prevent side effects that result from folate deficiency.
Potassium
The Dietary Guidelines for Americans declared potassium as a “nutrient of public health and concern”. Its main role is to help maintain fluid levels inside your cells. Plus, it aids muscle contraction and maintains regular blood pressure.
Deficiency in potassium can lead to high blood pressure, a risk of developing kidney stones and an increase in calcium excretion in urine.
Vitamin B12
You need a sufficient intake of vitamin B12 to ensure your blood and nerve cells remain healthy. In addition, vitamin B12 is essential for the formation of DNA, the molecule which contains genetic information.
Deficiency in vitamin B12 can lead to weakness, constipation and dry skin amongst other issues.
Vitamin D
You’ve probably heard that calcium is important to maintain the strength and density of your bones.
What you might not know is that vitamin D is needed to regulate calcium absorption in your body. In addition, vitamin D is needed to support other bodily functions that help maintain your bones, cardiovascular system and immune system.
Apart from insufficient nutrient and mineral intake, there are various factors like specific diets and lifestyle factors that might increase a woman’s probability of developing a nutrient deficiency.
What Causes Nutritional Deficiency?
You may experience depletion in mineral and nutrient levels if you’re suffering from acute or chronic stress.
Whether it’s related to work or your relationship, stress may alter glucose metabolism and may also impact your food preferences.
Stress can essentially block nutrient absorption, causing a drop in magnesium, vitamin B and antioxidants, which weakens your immune system as a consequence.
In addition, chronic stress may lead to a higher concentration of cortisol hormone, which may be linked to higher consumption of saturated fat or refined sugar.
You can regulate your hormones by exercising and maintaining a healthy diet that suits your hormone type. In my FREE Hormone Quiz, you can find your hormone type and which diet that suits your body type.
Excess consumption of caffeine may also contribute to nutrient depletion. Caffeine has a diuretic effect and leads to an increase in urination.
Along with the loss of fluid, you may also lose vitamin C and vitamin B. This can lead to a decreased absorption of minerals and nutrients like calcium, iron and magnesium.
To avoid health concerns, it’s crucial to maintain an adequate amount of minerals. However, the exact quantity will vary depending on your body and its requirements.
Women, for instance, require more minerals than men – but why, you may wonder?
What Mineral Do Females Need More Than Males?
Iron is an essential mineral and a main component your body uses to make hemoglobin which is the protein that stores oxygen in your red blood cells.
Women require more iron and are more vulnerable to iron deficiency due to two main reasons; menstruation and pregnancy.
Along with the blood loss you experience every month due to your period, this also includes loss of iron. The exact quantity can vary depending on your body, diet and lifestyle – however, it’s still significant enough that studies suggest you replenish what you’ve lost.
In addition, during pregnancy, your body produces excess quantities of blood to support the growth and development of your baby.
As a result, your regular iron intake may not be adequate. Low levels of iron may lead to anemia, which may be damaging to both you and your baby.
Some of the most common mineral deficiency is not only iron – another important mineral for women is magnesium.
What Does Magnesium Do For Females?
A major part of women worldwide experiences mineral deficiencies throughout their life – like iron and magnesium.
Magnesium is an electrolyte that is needed to help regulate the quantities of other minerals like calcium, potassium and sodium.
It’s important to ensure sufficient magnesium intake as it plays an essential role in regulating various functions in the body.
This includes:
Strengthens Bones
As the majority of the magnesium in your body is located in your bones, it’s crucial for bone health that you maintain sufficient magnesium intake. It works in conjunction with other minerals like calcium and vitamin D to ensure bone strength.
Low levels of magnesium may lead to weakened bones and may increase the risk of bone injury.
Maintains Sugar Levels
Magnesium plays a vital role in regulating glucose metabolism. It regulates blood sugar levels by enhancing the sensitivity of insulin, the hormone responsible for maintaining the concentration of glucose in our bloodstream.
Research has shown that higher magnesium intake in women is linked to healthier blood sugar levels.
Helps With Muscle Cramps
If you’ve been bothered by muscle cramps, it may be a sign that the magnesium levels in your body are low. Magnesium helps regulate muscle movement by maintaining the electrolyte balance in your body.
Using magnesium supplements or eating foods like leafy green vegetables and whole grains, which are rich in magnesium, may help relieve muscle cramps.
Regulates Cardiovascular Health
In addition, magnesium ensures smooth muscle movement in blood vessels, which regulates blood pressure. It also plays an important role in regulating the electrical signals that control your heartbeat.
Low levels of magnesium can lead to inflammation, which increases the risk of cardiovascular issues. Maintaining magnesium levels can help lower this risk and may support cardiovascular health.
Certain types of medication such as birth control pills, blood pressure medicine and estrogen, can also lead to the depletion of magnesium.
If you have any health concerns, I’ll recommend you talking to your healthcare provider. You can check mineral and nutrition deficiencies at the doctor’s office.
Can My Doctor Check My Mineral Levels?
In short terms, yes, you can check if you have any mineral deficiencies at the doctor’s office.
There are a variety of blood tests available that can help you check if your body is receiving an adequate amount of all the essential minerals and nutrients you need. A simple blood test can detect levels of magnesium, iron, vitamins and calcium amongst others.
In addition, if you feel hesitant to take a blood test on your own and require professional assistance, you can request a vitamin- and mineral lab test through me as a health coach.
Final Thoughts
Our bodies are fragile to the environment, diet and lifestyle. I believe food is like medicine and our food can provide the nutrients we need.
However, a modern lifestyle with increased stress, caffeine, lack of exercise and a diet high in saturated fat and refined sugar may deplete our mineral levels.
I personally recommend checking up on your vitamin- and mineral status and supporting your body with supplements and a healthy diet containing magnesium, potassium, iron, calcium, selenium, etc. To meet your body’s requirement for optimal vitality and energy.
