The gender gap: Why are women suffering from more nutrient deficiencies?

FertilityPregnancyMotherhoodHormones
Written By Alexandra Emerson-White
women and nutrient status and deficiencies

What is the general nutrient status of women in the UK compared to men?

The UK National Diet and Nutrition Survey (2008-2014) (1) found that women's average vitamin and mineral intake was significantly lower compared to men aged 20-59.

We’re not just talking about one or two nutrients either, this was true for nine key nutrients;

  1. iron

  2. calcium

  3. B12

  4. B6

  5. B2

  6. magnesium

  7. iodine

  8. potassium

  9. folate

4 reasons that females are falling short on nutrient intakes and more at risk of certain deficiencies 

  1. Biological factors: as women, we are cyclic beings with monthly cycles and hormonal rhythms, alongside this we have differing nutritional needs throughout different stages of our life. Hormonal fluctuations and certain life stages can increase nutrient requirements and affect nutrient absorption. We can be particularly susceptible to iron deficiency due to menstrual blood loss and increased requirements in pregnancy. This can lead to iron-deficiency anaemia if not properly monitored and addressed. In fact, anaemia impacts 14% of women in the UK and 23% of pregnant women. Preconception, pregnancy, and breastfeeding are all life stages requiring additional nutrients to support mama and baby’s health. Understanding the increased nutrient demands during these reproductive stages can empower you to prioritise nutrition and take proactive steps to support your health and the health of your future children. Yes, I’m biased, but seeking guidance from a nutritional therapist and functional medicine practitioner can provide personalised recommendations tailored to your individual needs and circumstances. This can really help you to optimise nutrient intakes and reduce the risk of nutritional deficiencies, supporting physical and mental wellbeing for both you and your growing family.

  2. Dietary patterns and restrictions: Sadly, societal expectations and cultural “norms” often influence women's dietary choices. Restrictive eating patterns, fad diets, and food preferences can impact nutrient intake and increase the risk of deficiencies. Making drastic changes to your diet, including cutting out major food groups or reducing calorie intake may mean that you’re missing out on key nutrients. We’re looking at you Cabbage Soup Diet and Juice cleanses. It doesn’t always need to be the latest bizarre diet trend, even transitioning to something as popular as a vegan diet, or going gluten-free, requires planning and sometimes considered supplement needs, to ensure you’re still getting enough nutrients. There is also so much nutrition noise, this can be particularly difficult to navigate for women experiencing conditions such as PCOS, IBS, and endometriosis. I often see clients in my clinic who have had very restrictive diets for a long time. I am always focused on getting to root cause, and focusing on what we can put into the diet not just take out, so we can look at including as much variety in the diet as possible. Variety is one of the most important factors to support gut health. Happy gut, happy us.

  3. Weight and time management pressures: Growing up in a society that places significant emphasis on weight and appearance, women may feel compelled to engage in weight management practices that can inadvertently lead to nutritional deficiencies. Calorie restriction, excessive exercise, and negative body image can impact dietary choices, leading to inadequate nutrient intake. I am so passionate about education and awareness about the importance of nourishing the body for overall health and wellbeing, rather than focusing on weight. This is essential in combating these social pressures. Meal frequency has also been associated with diet quality and micronutrient intakes (2), highlighting that skipping meals or snacking, rather than eating main meals can also impact micronutrient intakes. With the increasingly popularity of fasting, it’s important to be aware of potential nutrient shortfalls here and the quality of the diet around the fasting periods. The research definitely shows positive health benefits to periods of fasting (in areas such as longevity and gut health). However, this is where personalised nutrition is so important. I often see clients in clinic who have been practicing intermittent fasting, which in their situation has been detrimental to hormone and adrenal health. Something that “works” for your mate, colleague or neighbour - doesn’t necessarily mean it’ll be the best fit for your unique body. We can also have so many demands that we are operating under as women. We can often put others first, whilst neglecting our own basic needs. I am guilty of this too. I love food, yet if I’m having a crazy day I often don’t prioritise when, or what I’m eating.

  4. Medications: certain medications can impact nutrient levels. A relevant one for many women is hormonal contraceptives, such as the oral contraceptive pill (OCP). Some studies have found that OCPs can deplete certain nutrients, including B vitamins (folate, B12, B6, B2), vitamins C and E, and the minerals, magnesium, selenium, and zinc (3). Understanding these potential depletions can help women make informed choices and ensure they are meeting their nutrient needs through diet or targeted supplementation.

Photo by Siobhan Calder

How can deficiencies in nutrients impact your health and wellbeing?

The nutrients that women have been highlighted to be at increased risk of deficiency in, and those women are consuming below recommended intakes of, truly do matter for your health and wellbeing. However, I bet its rare to be asked when visiting the GP about your dietary intakes?

Check out our further articles on some of these key nutrients, including iron, magnesium, iodine, and folate. It details their roles in your health, top food sources, and whether you should supplement.

How do you know if you’re deficient in any nutrients?

A motto I use with all my clients, test don’t guess. The best thing you can do (aside from eating a well balanced healthy diet), to ensure you aren’t deficient in any key nutrients is to test. It may not only be a waste of money to supplement without knowing levels, but it can actually do more harm than good to supplement certain nutrients without understanding your baseline levels. This is particularly true for certain minerals, such as iron.

In my clinic, I always try to work collaboratively with a client’s GP to organise any blood tests. Sometimes more in-depth blood panels are required and I work directly with private labs for this. If you are concerned about your nutrient status, going through a stage in your life where nutrient demands change (e.g. pregnancy, TTC, menopause), or want to just find out more about the functional testing I use in my clinic; feel free to book in here for a complimentary nutrition review call where we can chat more about this.

Alexandra Emerson-White
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