Nutrient deficiencies women suffer most commonly; signs and symptoms to know

| etimes.in | Nov 2, 2023, 16:44 IST

Women are more susceptible to certain nutrient deficiencies due t... Read More

Nutrient deficiencies can affect individuals of all genders, but women may be more susceptible to certain deficiencies due to their unique biological needs and life stages. Ensuring proper nutrition is essential for women's health and well-being. Here, we'll discuss common nutrient deficiencies that affect women the most and their associated symptoms.

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Iron deficiency
Iron is crucial for the production of hemoglobin, which carries oxygen in the blood. Women are at a higher risk of iron deficiency, especially during menstruation and pregnancy. If you are experiencing fatigue and weakness, pale skin, dizziness, cold hands and feet, shortness of breath, brittle nails and hair loss check your iron levels tested.

Calcium deficiency
Calcium is essential for maintaining strong bones and teeth. Women, particularly postmenopausal women, are at a greater risk of calcium deficiency. Calcium deficiency signs are weakened bones (osteoporosis), frequent fractures, muscle cramps and spasms, numbness and tingling in extremities, and poor dental health.

Vitamin D deficiency
Vitamin D plays a vital role in calcium absorption and bone health. Women who have limited sun exposure or are lactose intolerant may be at risk. It is important to know the early signs of the vitamin D deficiency and take supplements for it. The common signs to note include fatigue and muscle weakness, frequent infections, bone pain and increased fracture risk, and mood swings and depression.

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Should you take Ashwagandha every day? Expert recommendations

Ashwagandha offers a wealth of potential health benefits, making it an attractive supplement for many. However, like any supplement or medication, it should be used thoughtfully and with caution. This article explores the origins, benefits, and dosage complexities of ashwagandha. By understanding its diverse potential and potential risks, individuals can make informed decisions regarding its use, keeping their health and well-being at the forefront of their choices.

Ashwagandha, scientifically known as Withania somnifera or Indian ginseng, is a small evergreen shrub native to regions like Africa, India, and the Middle East. Its historical roots run deep in the traditional system of medicine known as Ayurveda. This versatile herb is highly regarded and plays a vital role as an adaptogen.

Ashwagandha's reputation extends beyond its adaptogenic properties. Numerous studies and centuries of traditional use highlight its extensive health benefits. It has been linked to reducing stress and anxiety, promoting neuroprotection, and exhibiting the potential in addressing various health concerns, including cancer, diabetes, and inflammation. Additionally, ashwagandha has shown promise in enhancing muscle development, aiding fertility, and managing sleep disorders.

Determining the appropriate ashwagandha dosage can be challenging due to the diverse formulations available in the market. Various ashwagandha supplements contain different levels of bioactive components called withanolides, impacting their potency. Some formulations, such as KSM, Shoden, and Sensoril ashwagandha, are known for their higher concentrations of withanolides, resulting in increased effectiveness. The dosage can also vary significantly, with studies recommending doses ranging from 120 mg to 1,250 mg daily. On average, individuals typically consume around 600 mg per day. It's important to note that the ideal dosage may vary from person to person.

While ashwagandha offers an array of benefits, its long-term safety remains uncertain. The National Center for Complementary and Integrative Health suggests that ashwagandha can be taken safely for a short duration, generally up to three months and the long-term effects are not yet well-established. As a result, it's advisable to use ashwagandha intermittently rather than continuously.

The overconsumption of ashwagandha can lead to undesirable side effects. Excessive intake, particularly with higher doses or concentrated extracts, may result in drowsiness and, in some cases, increased facial hair growth, primarily in individuals sensitive to higher testosterone levels. Complaints of gastrointestinal distress and fatigue have also been reported. Furthermore, there are rare cases of liver toxicity attributed to long-term ashwagandha use.

Ashwagandha can interact with specific medications, potentially causing complications. Medications like antidiabetic drugs, antihypertensives, immunosuppressants, anticonvulsants, and thyroid medication may have interactions with ashwagandha. Individuals with autoimmune diseases should avoid ashwagandha, as it can stimulate the immune system. Similarly, those with an overactive thyroid should exercise caution, as ashwagandha may further enhance thyroid function. Given the diverse effects and potential risks, it is advisable to use ashwagandha with the guidance of a healthcare professional and in conjunction with prescribed medications. Remember that botanical supplements like ashwagandha should be treated as supplements, not substitutes for prescribed medicines. Consult with your physician, especially if you are currently taking prescription medications alongside dietary supplements.

Folate (folic acid) deficiency
Folate is crucial for DNA synthesis and the prevention of birth defects. Pregnant and childbearing-age women need adequate folate. Women who do not have folate in the body experience anemia, fatigue, and irritability. If a pregnant woman does not have enough folate it might lead to neural tube defects in babies.

Vitamin B12 deficiency
Vitamin B12 is essential for red blood cell formation and neurological function. Women who follow strict vegetarian or vegan diets may be at risk. The common signs of deficiency are anemia, weakness, numbness and tingling in hands and feet, memory problems and confusion.

Iodine deficiency
Iodine is necessary for thyroid hormone production, which regulates metabolism. Pregnant and breastfeeding women are at risk, as iodine is crucial for fetal brain development. Check for symptoms like enlarged thyroid gland (goiter), weight gain, fatigue and weakness and cold intolerance. Get immediate medical help.

Omega-3 Fatty Acid deficiency
Omega-3 fatty acids, like DHA and EPA, are essential for heart and brain health. Women who don't consume enough fish or plant-based sources of omega-3s may be deficient. Signs like dry skin and hair, joint pain, poor concentration and mood swings, and increased risk of heart disease should never be ignored.

Magnesium deficiency
Magnesium is involved in over 300 biochemical processes in the body, and women can become deficient due to factors like stress and inadequate dietary intake. Muscle cramps and spasms, fatigue, insomnia, anxiety and depression are often seen in women who lack magnesium deficiency.

Vitamin C deficiency
Vitamin C is an antioxidant that plays a vital role in collagen production and immune function. Women with poor dietary habits may be at risk. If you are deficient in vitamin C, you will likely experience fatigue, easy bruising, slow wound healing, and frequent infections.

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The link between stress and heart disease in women

You shouldn't rely on symptoms to indicate a potential dietary deficiency, either in their presence or absence. Many inadequacies are subtle, with few obvious symptoms. You cannot diagnose it on your own. It is best to consult doctors and do the necessary tests to find out the root of the problem or identify if even there is a hidden danger.

Preventing nutrient deficiencies in women requires a balanced and diverse diet that includes a variety of foods. In some cases, supplementation may be necessary, especially during pregnancy, lactation, or when recommended by a healthcare professional. Regular check-ups and blood tests can help identify and address potential nutrient deficiencies early, ensuring optimal health and well-being for women of all ages.

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