The 5 Essential Vitamins That Are Probably Missing In Your Diet

Most women focus on popular supplements like calcium and vitamin D (which are indeed important), but miss out on others that play roles just as crucial 

You're putting in the effort – loading up on leafy greens, boosting your protein game, and actually making it to the gym more than once a month.

That’s great. But while you're fine-tuning your routine, have you checked in on your vitamin intake lately?

Women’s bodies are remarkably complex, shifting and adapting in ways that science is still working to fully understand. Take hormones, for instance – they influence everything from metabolism to brain function, and research shows that the menstrual cycle can literally reshape brain regions responsible for emotions, memory, and behavior.

With so many moving parts, our systems depend on a delicate balance of vitamins and nutrients to keep things running smoothly. So the real question is – are you giving your body what it truly needs?

// What is a vitamin?

A vitamin is an organic compound that the body needs in small amounts to function. Unlike macronutrients (carbs, proteins, and fats), vitamins do not provide energy but are essential for processes like metabolism, immune function, and maintaining healthy skin, hair, and bones.

These silent workers are responsible for maintaining our health and longevity. And recent research says 30% of women are deficient in one or more essential vitamins.

We spoke to Dr. Rahaf Mohammed Altowairqi, Clinical Dietician at Medcare Royal Speciality Hospital, to understand which vitamins women mostly overlook. Here’s the lowdown. 

// Vitamin B12

Deficiency signs: Not getting enough vitamin B12 can cause fatigue, memory issues, mood swings, and even nerve problems. It’s especially common in women who follow plant-based diets.

Where to find it: Beef, eggs and dairy, fortified cereals, clams, and sardines.

// Vitamin B6

Deficiency signs: Low B6 affects mood regulation and immune function. It’s often overlooked but essential for producing serotonin and dopamine (the brain’s “feel-good” chemicals).

Where to find it: Salmon, chicken breast, bananas, chickpeas, sweet potatoes, and avocado.

// Iron (technically a mineral, but often grouped with key nutrients)

Deficiency signs: Iron deficiency is particularly popular in menstruating women and can lead to chronic fatigue, hair loss, brain fog, and weakened immunity. Even slight dips in iron can affect daily performance and emotional well-being.

Where to find it: Red meat, shellfish, legumes, kale, pumpkin seeds, quinoa, dark chocolate.

// Magnesium

Deficiency signs: This essential mineral helps with sleep, muscle function, stress response, and hormonal balance. Deficiency can show up as poor sleep, PMS, anxiety, and muscle cramps.

Where to find it: Nuts and seeds, tofu, spinach, black beans, edamame, whole grains, avocado.

// Vitamin K2

Deficiency signs: Often overshadowed by Vitamin K1, K2 helps direct calcium to the bones and away from arteries, supporting both bone density and cardiovascular health –  crucial as women age.

Where to find it: Egg yolks, butter, fermented foods, certain cuts of beef, aged cheese like Gouda, Jarlsberg and Swiss.

// Supplements or food?

There are plenty of all-in-one supplements and multivitamins claiming to provide everything our bodies need. But do they, really?

Experts at Harvard Health agree that getting vitamins from food is superior to supplements. Whole foods provide a complex mix of nutrients that work together in ways supplements cannot replicate. Think better absorption, balanced nutrient intake, and lower risk of overconsumption.

Recent medical studies have concluded that supplements should only be used when dietary intake is insufficient.

A balanced, varied diet rich in whole foods goes a long way in filling these common gaps. And always listen to your body: fatigue, sleep issues, or low mood might just be your system calling out for a nutrient boost.

// Emiliana D’Andrea