Why Micronutrients Matter: A Woman's Guide to Better Health in 2025
- Evgeniya Zhukovskaya
- Jul 29
- 6 min read
Micronutrients are vital to your health in ways most women don't fully understand. These tiny amounts of essential vitamins and minerals affect your wellbeing at every stage of life - from teen years and pregnancy to menopause and later years.
Research shows that half of the US population doesn't get enough magnesium. Iron deficiency remains the most common micronutrient shortage worldwide. Adult women need 15mg of iron daily. Nearly one billion people worldwide don't get enough vitamin D.
Understanding Micronutrients and Why They Matter
Micronutrients are tiny but mighty compounds that perform countless vital functions in your body. These differ from macronutrients (proteins, fats, and carbohydrates) which give you energy.
Your body needs micronutrients to make enzymes, hormones, and other substances for normal growth and development 1.
A lack of these compounds can affect almost every system in your body.
Vitamins and minerals make up the two main types of micronutrients. Your body uses vitamins, which are organic compounds, to power many biochemical reactions needed to keep you alive 2. You can't make these essential nutrients yourself - they must come from your diet 3. Minerals help with growth, bone health, fluid balance, and many other processes in your body 3.
Research shows these deficiencies cause visible and dangerous health issues 1. The effects include:
Poor educational performance and work output
Higher risk of infections
Weakened immune system
Low energy levels
Reduced brain function
Women should pay special attention to certain micronutrients.
One in four women in the UK don't have enough iron, which leaves them tired and unfocused.
They also need folate (vitamin B9) not just during pregnancy but for immune function and heart health 4. Women's bones tend to become weaker than men's, so vitamin D and calcium working together becomes even more important 5.
More than 2 billion people worldwide don't get enough micronutrients 2. Iron, vitamin A and iodine shortages are most common, especially among children and pregnant women 1. People often call this problem "hidden hunger" because many deficiencies don't show clear symptoms and remain undiagnosed 6.
Your body might only need small amounts of micronutrients, but they pack a powerful punch for your health. Learning which ones matter most at your stage of life can boost your wellbeing and help prevent health problems now and in the future.
Micronutrient Needs at Every Life Stage
Your body needs different micronutrients as you age, and these requirements change with your hormones and physical needs.
The teenage years require adequate levels of protein, calcium, vitamin D, and magnesium to support growth and bone development 7. Young girls often don't get enough calcium, iron, and folate, which makes them more likely to develop nutritional deficiencies 8. Their bodies also need extra calcium to build strong bones during these years 9.
Women's micronutrient needs differ from men's during their reproductive years. They need a lot more iron - 14.8 mg daily compared to men's 8.7 mg 9. This extra iron helps replace what's lost during menstruation.
Research shows that 41% of women aged 19-50 don't get enough nutrients, and this number jumps to 47% for those who are pregnant or nursing 10.
Pregnancy creates unique nutritional demands. The most important micronutrients during this time include:
Menopause brings another set of nutritional changes. Up to 60% of women after menopause lack vitamin D12, and calcium becomes crucial to prevent bone loss from lower oestrogen levels 13.
About 70% of women over 40 don't get enough vitamin D, which can lead to osteoporosis and autoimmune problems 10.
Older women need more protein (1.6g/kg body weight) to keep their muscle mass 14. B vitamins, zinc, and magnesium help balance hormones during this time. The best way to get these micronutrients is through varied, nutrient-rich foods, whatever your age. Supplements should only be used for specific deficiencies or high-risk situations 2.
Best Food Sources and Smart Supplementation
Your body tends to get the most amount of micronutrients from whole foods. A varied diet with colourful, minimally processed foods gives you benefits beyond individual nutrients due to their complex food matrices and natural compounds working together.
Research shows the Mediterranean diet works great for women's health. It cuts heart disease risk by 30% and lowers weight gain risk by 43% 15. This diet includes:
Plant-based foods and leafy greens
Whole grains like oatmeal and quinoa
Fish and lean poultry
Healthy fats from olive oil, nuts and avocados
Dairy for calcium
One in 10 women don't get enough iron.
Good sources include red meat, pork liver (14mg/100g), beef liver (7mg/100g) 4, pumpkin seeds (2.5mg/25g) 4, and lentils. Vitamin C helps your body absorb iron from plants better, so mix iron-rich foods with vitamin C sources. Tea and coffee can make it harder to absorb iron 16.
You need calcium to prevent osteoporosis. Try dairy, kale, fortified plant milks, and canned fish with soft bones 16. Vitamin D is vital for calcium absorption, and most women in the UK should take 10 micrograms daily.
Supplements should add to a healthy diet, not replace it. You might consider supplementing if you:
Most supplements work better when taken with food. Iron is different - your body absorbs it better on an empty stomach 4. A daily multivitamin can help fill nutrition gaps and boost your intake of vitamins A, C, D, E, calcium, iron, and magnesium 19. Focus on eating various whole foods first. Add targeted supplements only when you need them.
Conclusion
Vitamins and minerals are the building blocks of your wellbeing. They support everything from your hormone balance to your bone strength and immune system.
Whole foods are the life-blood of your nutrition plan.
Don't let nutrition overwhelm you - take small steps to learn about smart choices that work for your body. Need additional help? Get in touch for a free 30-minute call to get a personalised advice. Your body will thank you for taking care of it - not just today but for many years to come.
FAQs
Q1. What are micronutrients and why are they important for women's health?
Micronutrients are essential vitamins and minerals that the body needs in small amounts for proper functioning. They play crucial roles in various bodily processes, including hormone production, bone health, and immune function. For women, adequate micronutrient intake is particularly important throughout different life stages, from adolescence to menopause.
Q2. Which micronutrients are most commonly deficient in women?
Iron, calcium, and vitamin D are among the most common micronutrient deficiencies in women. Iron deficiency affects many women due to menstrual losses, while calcium and vitamin D are crucial for bone health, especially as women age and face increased risk of osteoporosis.
Q3. How do micronutrient needs change during pregnancy?
During pregnancy, micronutrient requirements increase significantly. Folate (400 mcg daily) is crucial for preventing neural tube defects, iron (27 mg daily) supports increased blood production, and iodine (220 mcg daily) is essential for foetal brain development. Choline intake should also increase to 450 mg daily for proper brain and spinal cord development.
Q4. Can I get all the necessary micronutrients from food alone?
A varied, nutrient-dense diet should provide most of the micronutrients you need. The Mediterranean diet, rich in plant-based foods, whole grains, lean proteins, and healthy fats, is particularly beneficial for women's health. However, in some cases, such as pregnancy or specific deficiencies, supplementation may be necessary under medical guidance.
Q5. When should women consider micronutrient supplementation?
Women should consider supplementation in specific situations, such as during pregnancy (folic acid), when breastfeeding (vitamin D), if they have limited sun exposure (vitamin D), follow a vegan diet (vitamin B12), or experience heavy menstrual periods (iron). It's always best to consult with a healthcare professional before starting any supplement regimen.
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