Many women enter their thirties feeling more tired than they should be, juggling demanding careers, busy schedules, training routines, and high expectations of themselves. What often goes unnoticed is that micronutrient levels begin to dip in ways that directly impact energy, mood, metabolism, and hormone balance.
Research shows that several key nutrients are consistently low in menstruating women by their early thirties, even for those who “eat healthy.” Your body uses more than you think, and modern diets often don’t replenish enough. This guide outlines the five most common deficiencies, why they matter, and how to support healthy levels through food. Don’t want to worry about food sourced? Try DailyBasis.
What’s Happening in the Body
Between ages 25–35, a few physiological shifts make nutrient depletion more common:
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Monthly blood loss increases demand for iron and key minerals
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Stress affects magnesium, B-vitamins, and electrolyte balance
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Gut health changes influence absorption
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Training, travel, and inconsistent meals deplete micronutrients faster
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Ultra-processed foods displace nutrient-dense options
The result: many women experience fatigue, mood swings, headaches, irregular digestion, and worsened PMS: symptoms often tied to nutrient gaps rather than “just how your cycle is.”
1. Iron
Why it matters: Iron is essential for oxygen transport, energy production, and cognitive function.
Why women are low: Menstruation increases iron losses each month. Even mild deficiency can cause fatigue, low mood, and headaches.
Food sources:
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Grass-fed beef, turkey, chicken
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Lentils, chickpeas, tofu
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Spinach, chard, cooked in cast iron
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Oysters and mussels
Science snapshot:
Iron deficiency affects up to 30% of menstruating women globally, even in high-income countries (NIH; Office on Women’s Health). Low ferritin correlates with fatigue and impaired cognitive performance.
2. Magnesium
Why it matters: Magnesium regulates over 300 biochemical reactions, including muscle relaxation, mood stabilization, blood sugar control, and sleep quality.
Why women are low: Stress, caffeine, alcohol, and exercise increase magnesium use. Soil depletion reduces magnesium in produce compared to past decades.
Food sources:
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Pumpkin seeds, almonds, cashews
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Dark chocolate (70%+)
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Avocado
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Leafy greens
Science snapshot:
Nearly 50% of Americans fall short of the recommended magnesium intake (NHANES data). Low magnesium is associated with increased PMS symptoms, sleep disturbances, and heightened stress sensitivity.
3. B-Vitamins (Especially B6 & B12)
Why they matter: B-vitamins fuel energy production, mood regulation, neurotransmitter synthesis, and red blood cell formation.
Why women are low: High stress, hormonal birth control, alcohol intake, and vegetarian diets can reduce absorption or increase needs.
Food sources:
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Eggs, salmon, tuna
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Nutritional yeast
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Poultry
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Legumes
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Fortified cereals
Science snapshot:
B6 deficiency is strongly associated with worsened PMS and PMDD symptoms (Journal of Women’s Health). B12 insufficiency increases with age due to decreased absorption (NIH).
4. Omega-3 Fatty Acids (EPA & DHA)
Why they matter: Omega-3s support mood balance, reduce inflammation, and help regulate hormone production.
Why women are low: Most women don’t consume fish 2+ times per week, and plant-based omega sources don’t convert efficiently to EPA/DHA.
Food sources:
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Salmon, sardines, mackerel
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Chia seeds, flax, walnuts
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Algae-based supplements for plant-based diets
Science snapshot:
Over 90% of Americans have inadequate omega-3 status (American Journal of Clinical Nutrition). EPA/DHA have documented benefits for mood stability and menstrual-related inflammation.
5. Vitamin D
Why it matters: Vitamin D influences immune health, bone strength, hormone production, and mood.
Why women are low: Indoor work, sunscreen use, darker winters, and limited dietary sources keep levels chronically low.
Food sources:
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Salmon, sardines
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Egg yolks
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Mushrooms
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Fortified milks or alternatives
Science snapshot:
More than 40% of U.S. adults are deficient in vitamin D (NIH). Low vitamin D is linked to fatigue, low mood, and poor cycle regularity.
When Food Isn’t Enough
Even a balanced diet has gaps due to:
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Busy schedules and inconsistent meal timing
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Heavy training weeks
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Stress lowering absorption
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Low iron or magnesium in modern soil systems
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Travel, sleep disruption, or hormonal birth control altering nutrient needs
This is why many women don’t meet daily targets through food alone. Supplementation can help fill in predictable gaps, especially for nutrients like iron, magnesium, B-vitamins, and omega-3s.
DailyBasis was created to support these common deficiencies with ingredients selected in the highest-quality forms, at clinically aligned doses that support real biology, not generic daily minimums.
The Takeaway
By age 30, many women are already running low on nutrients that drive energy, mood, and hormone balance. Small shifts, adding iron-rich foods, increasing magnesium intake, choosing high-quality proteins, and getting regular omega-3s and vitamin D, can make a noticeable difference.
Understanding these deficiencies isn’t about restriction. It’s about creating consistency and giving your body what it needs to feel stable, energized, and supported throughout your cycle. Don’t want to worry about food sourced? Try DailyBasis.