THE MOST COMMON VITAMIN DEFICIENCIES IN WOMEN OVER 40

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Once I hit 40, I noticed changes in my body I never really thought about before.

Suddenly, I was more tired, my skin was drier and my energy wasn't like the way it used to be. Only after some research and seriously looking at what I put in my body and supplementing with vitamins and supplements did I notice a change, for the better.

As we get older, maintaining our health becomes increasingly important, but then again, as we age our bodies don't absorb nutrients as well as they used to, and that can lead to some pretty noticeable changes. A big reason for these changes is vitamin deficiencies. But the good news is it can definitely be fixed by making a few changes to your diet and adding some supplements.

With that said, let's go over some of the most common vitamin deficiencies in women over 40 and what you can do about them.

Why You Need Vitamins

Our bodies need vitamins to function properly. They help us with energy, bone strength, brain function, and even our mood.

But as we age, we don't always get enough of them, sometimes because of our diet, sometimes because of hormonal changes, and sometimes just because our bodies don't absorb nutrients like they used to.

If you're feeling tired all the time, noticing some changes in your skin, hair, or nails, or just not feeling like yourself, a vitamin deficiency could be the culprit.

The Most Common Vitamin Deficiencies In Women

Sometimes, even if you try to eat well, life happens. Busy schedules, stress, and let's be honest, sometimes, we just don't feel like or have the energy to cook a balanced meal every single day.

The tricky part is that these deficiencies can sneak up on you out of nowhere. That's why so many women over 40 end up with vitamin deficiencies without even realizing it.

Let's go over some of the most common ones.

Vitamin D

We need Vitamin D for many different things, like calcium absorption, and bone health, to support our immune function, and muscle function as well as to help reduce inflammation in the body.

What to look out for

A lack of vitamin D can lead to bone pain, muscle weakness, and an increased risk of fractures. Some may experience fatigue or even mood changes. In severe cases, a deficiency in vitamin D can even lead to the softening of bones.

Food Sources

Fatty fish like salmon and mackerel, fortified dairy products, and egg yolks are rich in vitamin D. However, getting enough vitamin D from your food alone can prove to be challenging, but getting enough sunlight also contributes to vitamin D synthesis.

Supplements

For those of us who are not able to meet our vitamin D needs through food and sunlight, taking supplements might be helpful. Pure Encapsulations Vitamin D3, Nordic Naturals Vitamin D3, and Doctor's Best Vitamin D3 are some options for you to try. But before you take any supplements, do consult your doctor.

Vitamin B12

Vitamin B12 helps your body make red blood cells, keeps your brain working properly and it also helps your body use energy for food. It also plays an important role in how every cell in your body functions.

What to look out for

If you're deficient in vitamin B12, it might cause you to feel fatigued, weak, constipated, loss of appetite, and weight loss. You might also notice numbness and tingling in the hands and feet. Extreme deficiency in vitamin D can also cause memory loss and we certainly want to avoid that.

Food Sources

Animal products such as meat, fish, poultry, eggs and dairy are your primary source of vitamin B12. Fortified cereals can also provide this nutrient, especially for vegetarians and vegans.

Supplements

Life Extension Vitamin B12, Pure Encapsulations B12 Liquid, OLLY Daily Energy Gummy, and Pure Encapsulations Methylcobalamin.

Iron

Your body uses iron to make hemoglobin which is a protein in our red blood cells that carries oxygen from the lungs to the rest of the body. It also helps in keeping your energy levels and it supports your immune systems.

What to look out for

Those who lack iron are often diagnosed as anemic, which can often feel tired all the time, complain of having weak muscles, have pale skin, shortness of breath, dizziness, cold hands, and feet, brittle nails, and have weird cravings for things like ice.

Food sources

Iron can naturally be found in the food we eat every day, like red meat, chicken, fish, beans, spinach, and cereals with added iron.

Supplements

As much as having low iron can cause some issues, too high can also cause problems, so before you go out and get iron supplements, you should speak to your doctor first on whether you need it and the dosage you need if you do need additional iron in your diet.

Iron supplements that you can try are Ritual Multivitamin for Women and Pure Encapsulations OptiFerin-C.

Magnesium

Magnesium plays a role in over 300 functions in your body. It helps with muscle movement, nerve function, blood sugar levels, and even sleep. Not forgetting that it also helps with supporting your bone health and keeps you heart working as it should.

What to look out for

If you're low on magnesium, you might feel muscle cramps and tightness in your body, restless legs, trouble sleeping, fatigue, anxiety as well as headaches. So you see how important magnesium is for our bodies to function properly but a lot of us, don't have enough of it.

Food sources

You can naturally get magnesium from nuts and seeds (especially almonds and pumpkin seeds), whole grains, spinach, avocados, black beans, salmon, edamame, and even dark chocolate.

Supplements

Magnesium supplements come in various different forms like magnesium citrate, oxide, and glycinate, to name only a few of them. Some are better for digestion, while others are good for muscle relaxation or sleep. It really depends on what your body needs, so consult a doctor to find out.

Some of the supplements that you might want to consider are  NOW Supplements Magnesium, Nature's Bounty Magnesium, and Nordic Naturals Magnesium Complex.

Calcium

Calcium is one of the most important minerals for keeping our bones and teeth strong. It helps in the contraction of our muscles and helps our nerves function properly. As you get older, your body's ability to absorb calcium decreases, and the reduced calcium in our bodies can lead to osteoporosis.

What to look out for

If you don't get enough calcium, you may notice the onset of frequent muscle cramps, brittle nails, tooth decay, and an increased risk of fractures and bone pain. Some people may also feel tingling in their hands and feet.

Food sources

You'll probably know that you can get your daily calcium requirements naturally from dairy products like milk, cheese, and yogurt, which are great sources of calcium. If you don't eat dairy then your options are leafy greens like kale and spinach, almonds, and tofu, as well as fortified plant-based milk like almond or soy milk.

Supplements

You'll find that many calcium supplements also contain vitamin D because our bodies need vitamin D to absorb calcium properly. If you're thinking of supplementing your calcium intake you can certainly try Pure Encapsulations Calcium and Amazon Elements Vitamin C.

Folate

Folate, also known as vitamin B9 is important for making DNA, producing red blood cells, and overall helping your body grow and repair cells. It's more popularly known to be important for women who are pregnant or trying to conceive, but even after 40, it plays a key role in your brain function as well as heart health.

What to look out for

This deficiency is shown through tiredness or weakness, trouble concentrating, irritability, headaches, and pale skin. Furthermore, low folate levels can also lead to anemia, which can make you feel even more exhausted.

Food sources

You can find folate naturally in leafy greens, lentils, beans, avocados, oranges, and fortified cereals.

Supplements

There are many multivitamins that contain folate, but you can also take it separately. Some people absorb folic acid, which is the synthetic form of folate, better than others, so if you suspect you have a folate deficiency, check with your doctor to see what form is best for you. Some of the folate supplements available are Life Extension Optimized Folate, and NOW Foods Supplements, Methyl Folate.

Iodine

Iodine helps keep your thyroid working properly. Your thyroid controls your metabolism, energy levels, and even your body temperature. Apart from that it's also important in keeping your brain functioning properly and your hormones balanced.

What to look out for

If you're feeling tired all the time, have unexpected weight gain, have dry skin or thinning hair, have brain fog or trouble concentrating, and feeling cold even when it's warm you might be deficient in iodine and should see a doctor to get yourself checked.

Food sources

The best natural sources of iodine are seafood, seaweed, dairy products, and eggs. Some countries add iodine to table salt (iodized salt) which helps prevent iodine deficiency. Though sea salt does contain iodine, the amount is much smaller than the iodine in iodized salt.

Supplements

If you're not getting enough iodine from your daily food intake, supplements are available in tablets or liquid form, such as Pure Encapsulations Iodine and MaryRuth Organics Iodine Liquid Drops. But be careful because too much iodine can actually mess with your thyroid, so it's best to get the right dosage.

Making sure you get enough vitamins and minerals is one of the best things you can do for your health as you get older. Even if you eat well, sometimes it's just not enough.

Paying attention to your body and knowing the signs of vitamin deficiencies can make a big difference in how you feel every day.

Regardless, before you go out buying all the supplements you think your body is lacking, check with your doctor first. You might need to get blood work done first to find out what's really going on with your body if you're not feeling your best self.

This post contains affiliate links. As an Amazon Associate, if you purchase something using my links, I may earn an affiliate commission at no cost to you.

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