Essential Micronutrients for Women's Health


Statistics on the American diet are released by the USDA every few years. Previous studies have shown that many of us eat plenty yet lack certain nutrients. We're missing out on fruits, veggies, and whole grains.

Nutrients We Need More

Calcium is essential for bone health. Adults require 1,000 milligrams of calcium daily, or three glasses of milk. Many women don't consume enough dairy because they avoid it, are vegetarian or vegan, or are lactose intolerant.


Iron helps carry oxygen to cells and tissues. Premenopausal women lose iron monthly, therefore they must get enough. Beans and fortified cereals provide iron for plant-based eaters. Meat is a good source.


High fiber meals are satisfying, low in calories, and aid with regularity, making them a great weight control ally. Fibers may also promote 'healthy' gut microbes.



Your bones require Vitamin D to absorb calcium from your food, even though most people equate calcium with strong bones. Vitamin D aids muscular function and immune system function.

Vitamin D

Magnesium is essential to hundreds of body activities but seldom considered. Magnesium boosts energy production, immunological and neurological system health, and muscular function.


Biochemical processes that create energy from food need potassium. Many individuals don't get enough potassium because they don't consume enough fruits and vegetables, the best sources.


The good news is that most of these nutrients are available in bulk items that last until your next supermarket journey. Oatmeal, lentils, whole grain pastas, and cereals are rich sources of fiber, iron, magnesium, and Vitamin D.

Healthful Eating

You may take fiber or calcium supplements if you can't obtain 25 grams of fiber from fruits, vegetables, and whole grains or enough calcium from your diet.

How Supplements Help