When most people think about healthy eating, they imagine protein shakes, carbs, and healthy fats with a side salad. But there’s a hidden world of “micronutrients” — the vitamins and minerals quietly working behind the scenes to keep your body running at its best. 

These little powerhouses influence everything from your mood and energy levels to bone strength and hormone balance. The tricky part? Women face unique challenges that can make it harder to get enough of these essential nutrients.

In this article, we dive into everything women need to know about key vitamins and minerals, plus practical tips and strategies to make sure your body is truly nourished from the inside out.

Vegan, vegetarian, dairy-free, gluten-free, paleo, keto, low-fat, or low FODMAP—these diets are more popular than ever. But here’s the thing: cutting out whole food groups can easily create gaps in your nutrition, especially if you’re not intentional about what you’re replacing.¹

Common medications—like the pill, antidepressants, hormone therapy, diuretics, and even some weight-loss medications—can quietly drain your nutrient stores. If this sounds familiar, it’s a good idea to find out which nutrients you might be low in and make small changes to your diet or supplements to keep your body fully nourished.²

Nutrient deficiencies can sneak up on you—they can cause unintentional weight loss or show up when you’re intentionally opting for restrictive diets or bariatric surgery. Low nutrient intake, whether from very low-calorie plans, keto diets, or medications like GLP-1 agonists, can also slow your metabolism and make long-term weight management even trickier.³⁻⁵

Menstruation, pregnancy, and menopause all place extra demands on your body, meaning your nutrient needs go up. If you’re not intentional about getting enough, deficiencies can sneak in before you even realise it.¹

And if “nutrient deficiency” makes you think of pirates with missing teeth, think again. Modern-day nutrient gaps are much sneakier, but just as important to catch. One simple way to help fill the gaps is with a high-quality multivitamin and mineral supplement, such as Femme Essentials, which is specially designed to provide women with the nutrients they need to feel their best.

Curious about the nutrients women often miss? We’ve highlighted a few key micronutrients below, nutrients you’ll find packed into, Femme Essentials Multivitamin and Mineral designed to support your energy, mood, and overall wellbeing.

Magnesium and B vitamins are like little cushions for your nervous system; they help ease stress, balance your mood, and even soften those frustrating PMS symptoms.

Research shows that pairing magnesium with B6 can significantly calm premenstrual anxiety and support mood balance during menopause.⁹ 

Magnesium truly is a superstar nutrient for women’s health—want to learn more? Check out these articles for all the ways it can support your body and mind.

Vitamin D is your body’s “sunshine vitamin,” made when your skin soaks up sunlight—but surprisingly, many women are still low in it, even in sunny climates. It plays a starring role in keeping your bones strong, supporting fertility, pregnancy, and healthy muscle function.¹⁰⁻¹²

How to boost it: soak up safe sun, enjoy fortified foods, or consider a supplement—especially during pregnancy, breastfeeding, and menopause, when your needs are higher.