Most Women Aren't Getting Enough of These 8 Important Nutrients
In most cases, staying healthy often comes down to maintaining those same daily eating and exercise habits recommended by your doctor. However, many Filipinos find that maintaining optimal nutrition, a key pillar of good health, is not so simple. Women, especially, often fall short of doctor-recommended nutrient intakes that support optimal energy levels, bone strength, hormonal balance, and overall well-being.
This gap is seldom obvious. Subtle nutritional deficiencies can build up in the background without you feeling anything. Even when your movement, stress recovery, and mental acuity are affected, you might not always realize that it’s due to a nutritional deficiency.
Paying closer attention to what your body might be missing can help you make smarter choices through food, lifestyle adjustments, or supplementation. To that end, here are eight essential nutrients that many Filipina women don’t get enough of, and why they matter more than you might think.
1) Collagen Supports Skin, Joints, and Mobility
Collagen naturally declines as you age, starting in your late 20s. As this happens, you may see gradual impacts on your skin elasticity, joint comfort, and overall mobility. While your body should continue to produce collagen on its own throughout your lifetime, production slows as you age.
Supplementing your natural collagen production with trusted options like Genacol may help support joint health and maintain flexibility, especially if you’re starting to notice stiffness or reduced mobility. There is also evidence that increased collagen intake can help reduce the appearance of skin aging, helping you maintain a more youthful look alongside more resilient joints.
2) Iron Supports Energy and Oxygen Flow
Women of reproductive age may experience iron deficiencies, reducing the levels of hemoglobin in their bloodstream. This limits the ability of their blood to carry oxygen, which manifests as feelings of fatigue, dizziness, and shortness of breath. These symptoms can be especially acute during monthly periods, which can be why some women feel tired even after a full night’s rest at these times.
In these cases, iron supplementation and the consumption of foods rich in iron, such as liver, beans, and red meat, may help. Using uncoated cast iron cookware has also been shown to improve iron levels among individuals with iron deficiency anemia.
3) Calcium Maintains Strong Bones
Bone health becomes increasingly important as you age, yet many women don’t consume enough calcium to support it. Women are also at higher risk of osteoporosis due to lower peak bone mass and the decline in estrogen levels after menopause, which accelerates bone loss. As a result, bone density tends to decrease more quickly in women than in men, particularly later in life.
Maintaining optimal calcium intake can help prevent accelerated losses of bone density, keeping your body from drawing calcium from your bones and gradually weakening them over time. Calcium needs are especially high during adolescence and again after menopause, but it remains critical throughout one’s life.
4) Vitamin D Helps Your Body Absorb Calcium
Even if your calcium intake is adequate, your body still needs vitamin D to absorb it properly. Limited sun exposure from indoor lifestyles or from having certain skin types can all make it difficult to maintain healthy levels, leading to vitamin D deficiencies and weaker bones. Low vitamin D has also been linked to mood changes and reduced immune function, making it one of the most critical nutrients for women’s health. Supplementation or safe levels of outdoor sunlight exposure can help mitigate deficiencies of this nutrient.
5) Folate Is Crucial for Cell Growth and Pregnancy Health
Folate, also known as vitamin B9, plays a key role in cell division and DNA formation, making it especially important for women who are pregnant or planning to conceive. Good levels of this nutrient help reduce the risk of certain birth defects and also support red blood cell production and overall metabolic function.
Leafy greens and legumes are good sources, but intakes in modern Filipino diets are often inconsistent with these foods. Supplementation or emphasizing a diet rich in folate can help women meet their recommended intake of this nutrient.
6) Vitamin B12 Supports Brain Function and Red Blood Cells
Another B vitamin, vitamin B12, helps keep your nerves healthy and also supports the production of red blood cells. A deficiency in vitamin B12 can lead to fatigue, memory issues, and even mood changes.
Notably, women who follow plant-based diets may be at higher risk, as B12 is primarily found in animal-based foods. Being aware of the risks and smarter supplementation can help women who follow these diets maintain both their energy and cognitive function.
7) Omega-3 Fatty Acids Help Manage Inflammation
The different omega-3 fatty acids are known for supporting heart health, which, in turn, has positive correlations with both physical performance and brain acuity. Good levels of omega-3s also help keep joints supple and reduce inflammation, supporting faster recovery from physical exertion and a better quality of life as we age.
Unfortunately, many modern Filipino diets today contain more omega-6 fats than omega-3s, creating an imbalance. This can affect all the health areas impacted by omega-3 intake. Including more omega-3-rich foods, such as fatty fish or supplements, can help restore that balance.
8) Protein Helps Maintain Muscle and Recovery
While getting enough protein is often associated with fitness, we must all maintain sufficient levels for everyday health. Inadequate intake can lead to slower recovery, reduced strength, and lower overall energy.
Women may underestimate how much protein they need, particularly when pregnant, lactating, or going through busy schedules. Maintaining a diet that includes legumes, meat, eggs, and dairy can provide the protein necessary for muscle maintenance, tissue repair, and even hormone production.
Mediko.Ph Offers an Intentional Approach to Everyday Nutrition
Whether you’re adjusting your meals or exploring supplements, having access to reliable options matters. Platforms like Mediko’s online store can serve as a convenient resource when you’re looking to support your health more proactively, especially as your needs change over time.
Fortunately, our bodies can be quite forgiving, which is just as well given how difficult it can be to focus on nutrition amidst a busy yet constantly evolving lifestyle. Still, awareness of what your body needs remains key. When you understand what your body needs, you can start supporting it consistently and scientifically.