More Than a Multivitamin: The Real Nutrient Gaps Women Face (and What to Do About Them)
- HonorYourBody
- Sep 16
- 5 min read
Updated: Sep 18
If you've ever felt like you’re doing everything right—eating balanced meals, getting movement in, trying to manage stress—but still feel tired, foggy, or off… you're not imagining it.
As women move through their 30s, 40s, and 50s, our bodies go through major transitions. Hormonal changes, shifting metabolic needs, and evolving lifestyles all mean that our nutrient needs change, too. But most women aren’t told how — or even that — they’re at risk of falling short on key vitamins and minerals.
In this post, we’ll break down:
Why nutrient gaps happen even when you eat “pretty healthy”
The most common deficiencies in midlife women — and how to spot the signs
What the research says about food vs. supplements
A realistic (and non-restrictive) approach to closing the gaps
Let’s get into it.
Why Nutrient Gaps Happen (Even If You Eat Well)
You don’t need to be eating fast food every day to be low in nutrients.
In fact, research from the National Health and Nutrition Examination Survey (NHANES) shows that even women who meet calorie recommendations often fall short on essential nutrients, especially as they age (Blumberg et al., 2017).
Why?
Here are just a few reasons:
Lower calorie needs with age: As metabolism and muscle mass decline, you may need fewer calories, which means less opportunity to get the nutrients you used to.
Hormonal changes: Estrogen influences how we absorb and utilize nutrients like calcium. As estrogen levels decline during perimenopause and menopause, our needs can increase.
Digestive changes: Stomach acid often decreases with age, which can affect absorption of B12, iron, and other nutrients.
Medications: Some medication can impact nutrient absorption.
And here’s the thing — many of these deficiencies don’t cause dramatic symptoms right away. They show up subtly, over time.
Let’s explore the most common ones in midlife.
7 Common Nutrient Deficiencies in Women 35+
1. Magnesium
Why it matters: Supports nerve and muscle function, blood pressure regulation, sleep quality, and insulin sensitivity.
Why women are at risk: Magnesium is used up during stress (physical or emotional), and intake tends to decline with age.
Symptoms of deficiency: Anxiety, insomnia, muscle cramps, fatigue, headaches.
Top food sources: Pumpkin seeds, spinach, black beans, dark chocolate, almonds.
2. Vitamin D
Why it matters: Essential for bone health, immune function, and mood regulation.
Why women are at risk: Declining estrogen affects calcium and vitamin D metabolism; less sun exposure in winter or due to sunscreen use limits natural production.
Symptoms: Fatigue, low mood, bone or muscle pain, frequent illness.
Top sources: Salmon, fortified dairy or plant milks, egg yolks — though sun exposure remains the primary source.
3. Iron
Why it matters: Crucial for oxygen transport, energy, and cognition.
Why women are at risk: Menstruation, pregnancy, and poor absorption (especially with antacids or low stomach acid).
Symptoms: Fatigue, dizziness, brain fog, brittle nails, restless legs.
Top sources: Beef, lentils, spinach, fortified cereals.
Note: Iron supplementation should always be guided by lab work to avoid overload.
4. Vitamin B12
Why it matters: Supports brain function, energy, and red blood cell production.
Why women are at risk: Absorption decreases with age due to lower stomach acid or use of PPIs.
Symptoms: Tingling in hands or feet, fatigue, memory issues, depression.
Top sources: Meat, fish, eggs, fortified nutritional yeast..
5. Calcium
Why it matters: Vital for bone strength, especially post-menopause.
Why women are at risk: Declining estrogen = faster bone loss. Dairy intake also tends to drop as we age.
Symptoms: Often silent until bone density loss is detected.
Top sources: Yogurt, tofu, sardines, leafy greens, fortified plant milks.
6. Omega-3 Fatty Acids
Why they matter: Reduce inflammation, supports brain and heart health.
Why women are at risk: Many don’t eat enough fatty fish, and conversion from plant-based ALA to DHA/EPA is low.
Symptoms: Dry skin, fatigue, poor memory, joint pain.
Top sources: Salmon, sardines, flaxseed, chia seeds, walnuts.
7. Fiber
Why it matters: Supports digestion, blood sugar, cholesterol, gut health, and estrogen clearance.
Why women are at risk: Most U.S. adults eat half the recommended 25–30g per day.
Symptoms: Constipation, blood sugar crashes, bloating, irregularity.
Top sources: Lentils, berries, avocados, oats, chia seeds.
Food First… But Be Realistic
At Honor Your Body, we believe in a food-first approach to nutrition. But here’s the truth: food alone doesn’t always meet 100% of your needs.
That’s where strategic supplementation comes in — not as a replacement for a nutrient-rich diet, but as a complement to support your body in this season.
Here’s a realistic approach:
Focus on foundational habits first: Are you eating consistently? Are your meals built with protein, carbs, fiber, and healthy fats? Are you hydrated? These matter more than what supplement you buy.
Identify your personal gaps: Through symptoms, food logs, or lab testing.
Supplement mindfully: A quality multivitamin with bioavailable forms of key nutrients is a good start. Beyond that, target based on your individual needs and labs.
The Problem With “Just Take a Multivitamin”
Not all supplements are created equal. Here’s what to look for in a quality option:
✅ Contains the right form and amount of the nutrients you need ✅ Doesn’t mega-dose you — more isn’t always better ✅ Is third-party tested for purity and potency
And always remember: more supplements won't compensate for undernourishing meals or chronic stress.
What You Can Do This Week
Here are 3 steps to take action on this info — no stress, no overhaul:
1. Audit Your Meals
Look at 1–2 days of eating. Ask:
Am I getting 5+ servings of fruits and veggies?
Do I eat protein at each meal?
Where’s my fiber coming from?
2. Pick One Gap to Focus On
If you’re low in magnesium-rich foods, start there. Add pumpkin seeds to a snack or try a magnesium-rich smoothie.
3. Book a Lab Review
Inside Honor Your Body, we can guide you through functional lab testing to understand your specific nutrient status — and what actions will actually help you feel better.
Q&A: Nutrients and Midlife Health
Q: Can I just eat more food to fix this? A: Sometimes! But nutrient density matters more than calorie quantity. You could eat more but still miss key nutrients. Strategic additions and supplementation help fill in the gaps.
Q: Do I need to take all these supplements? A: No — not unless labs confirm a deficiency. Start with a well-rounded diet and evaluate your symptoms. Our team can help guide you through a tailored plan.
Q: What if supplements make me nauseous or constipated? A: Switch to more bioavailable forms (e.g., iron bisglycinate, magnesium glycinate) and try taking them with meals. Liquid or powder options can also help.
Q: Should I worry about nutrient overload? A: Yes — more is not always better. Always check upper limits and work with a practitioner when adding high-dose supplements.
Q: What labs should I ask for? A: Vitamin D, B12, iron/ferritin, magnesium, A1C, and a Lipid Panel are a great starting place. Inside Honor Your Body, we can help determine which labs you might need and help you interpret and act on them.
Final Thoughts
You don’t need to be perfect to be nourished — but you do deserve to understand what your body needs.
If you’re tired of guessing, spinning your wheels, or wondering why you still don’t feel your best… it might be time to look beneath the surface.
💛 Inside the Honor Your Body program, we combine symptom assessment, lab testing, and nutrition support to help you confidently fuel this stage of life — with clarity, not confusion.
Join us today and let’s fill those gaps — together.
Come get the support you’ve been missing. Join us inside the Honor Your Body app.
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