Micronutrients play a vital role in a woman’s health at every stage of life, from fertility and pregnancy to menopause and ageing. Deficiencies in essential vitamins and minerals can contribute to a range of health challenges, affecting immune function, mental well-being, metabolic health, and overall longevity.
Reproductive Health and Fertility Challenges
Dr. Renu Raina Sehgal, Chairperson of the Department of Obstetrics and Gynaecology at Artemis Hospitals, points out the significant impact of micronutrient deficiencies on reproductive health. She explains that inadequate levels of iron, zinc, and vitamin B6 have been associated with irregular ovulation and a heightened risk of polycystic ovarian syndrome (PCOS). Additionally, low amounts of folate and vitamin B12 can affect egg quality, potentially leading to miscarriage or infertility.
A well-balanced diet that includes these vital nutrients can support reproductive health and improve fertility outcomes.
Nutritional Needs and Risks During Pregnancy
Dr. Vishesh Kasliwal, Co-Founder and CEO of Medyseva, says that during pregnancy, a woman’s body undergoes remarkable metabolic and hormonal changes, increasing its need for essential micronutrients. He warns that iron deficiency can result in anemia, causing fatigue, preterm labor, low birth weight, and, in severe cases, even maternal mortality. Folate is critical in preventing neural tube defects such as spina bifida, while insufficient calcium and vitamin D can negatively impact fetal bone development and contribute to preeclampsia and gestational diabetes.
Ensuring adequate intake of these key nutrients is crucial for a healthy pregnancy and optimal fetal development.
Immune Function and Disease Resistance
Dr. Sehgal points out that deficiencies in vitamin C, vitamin D, and zinc can weaken the immune system, making women more susceptible to infections and inflammatory diseases. Women are already at a higher risk for autoimmune diseases such as rheumatoid arthritis and lupus, and inadequate micronutrient intake can exacerbate these conditions. Maintaining optimal levels of these nutrients enhances immune protection and reduces the likelihood of long-term diseases.
Nutritional Requirements and Hormonal Shifts During Menopause
According to Dr. Kasliwal, menopause leads to a decline in estrogen levels, which significantly affects calcium metabolism, cardiovascular health, and brain function. A deficiency in calcium and vitamin D can accelerate bone loss, increasing the risk of osteoporosis. Poor absorption of vitamin B12 may contribute to cognitive dysfunction and nerve damage, while low magnesium levels can heighten stress, disrupt sleep, and raise cardiovascular risks.
By ensuring proper nutrient intake, women can mitigate menopausal symptoms and protect against long-term health issues.
Mental Health Impacts
Dr. Sehgal says that key micronutrients, such as magnesium, vitamin D, and omega-3 fatty acids, are essential for mental well-being. Deficiencies in these nutrients have been linked to depression, anxiety, and cognitive decline. Women going through menopause or ageing are particularly vulnerable to mood swings and neurological conditions like Alzheimer’s disease.
A nutrient-rich diet supports brain health, improves memory retention, and stabilizes emotional well-being.
Ageing: Declining Nutrient Absorption
Dr. Kasliwal explains that as women age, their ability to absorb nutrients diminishes, increasing the risk of chronic diseases. Deficiencies in vitamin B12 and folate are linked to cognitive impairment and neurodegenerative diseases such as Alzheimer’s. Low levels of zinc and vitamin C can weaken immune function and slow wound healing, while inadequate omega-3 fatty acids and antioxidants can accelerate cognitive decline and heighten cardiovascular risks.
To maintain good health in later years, older women must focus on a nutrient-rich diet that supports their immune system, brain function, and overall longevity.
Metabolic and Cardiovascular Risks
Dr. Sehgal warns that poor micronutrient intake can increase susceptibility to metabolic disorders, including insulin resistance and hypertension. Potassium and magnesium deficiencies contribute to high blood pressure, while inadequate iron and vitamin B levels can lead to anemia and fatigue. A diet rich in essential nutrients helps regulate metabolism and promotes cardiovascular health throughout a woman’s life.
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