Nutrient deficiencies in women over 50 can be easy to miss.

Some signs, such as feeling tired, weak, or losing muscle, may seem like part of getting older. You may even wonder if you need the best vitamins for hair growth when your hair starts to thin. But these changes may have other causes. In fact, they can sometimes point to a lack of important nutrients.

“As we get older, calorie needs often decrease. But our need for most vitamins and minerals doesn’t decrease at the same rate,” said Johannah Katz, RD, a registered dietitian in Orlando, Florida. She also points out some nutritional recommendations change with age. Women are advised to get more calcium after age 50, for example, but may need less iron.^1,2 

Common Nutritional Shortfalls in Women 50+ at a Glance:

• Calcium
• Vitamin D
• Vitamin B12
• Iron
• Folate

This guide looks at some common nutrient deficiencies in women over age 50. You’ll also learn about symptoms associated with those shortfalls. It covers nutrients such as calcium, iron, vitamin B12, vitamin D, and others. But it is not a complete list of every nutrient or possible symptom.

Eating a variety of nutrient-rich foods and getting enough daily protein can help. You should also talk with your doctor about supplements to help prevent or address nutrient deficiencies. Read on to learn more about nutrient deficiencies in women over 50 and what to do to prevent them. 

What is a nutrient deficiency?

A nutrient deficiency happens when your body does not have enough of a vitamin, mineral, or other nutrient to work properly. For example, an iron deficiency can interfere with your blood’s ability to carry oxygen throughout the body. And a vitamin D deficiency can affect bone and muscle health. Sometimes, a person is simply not getting enough nutrients through daily diet, which can more easily be addressed. This may look like adding more fruits, vegetables, or leafy greens to your plate.

Other times, a lack of nutrients is a problem a health care professional diagnoses. “A true deficiency is different from simply having an intake that falls below the recommended amount on a given day,” said Katz. “Someone can have inadequate intake without having developed a true clinical deficiency.”

There are many reasons nutrient deficiencies in women can occur. Genetics, autoimmune diseases, or medications you take may play a role. Some people may have trouble absorbing certain nutrients. “In older adults, changes in appetite, chewing, digestion, mobility, and chronic disease can make nutritional deficiencies more likely,” said Katz.³

Symptoms can also be hard to spot. And symptoms alone aren’t usually enough to diagnose a deficiency. “Fatigue, weakness, difficulty concentrating, numbness or tingling, balance problems, or changes in blood counts can occur with certain deficiencies," said Katz. ”But they can also have many other causes.” 

What are common nutrient deficiencies in women over 50?

Some nutrients deserve extra attention as women get older. But it’s important to distinguish between true deficiencies and nutrient shortfalls. Underconsuming nutrients doesn’t always mean someone has a true deficiency, according to Katz. 

Below are some nutrients women who are over age 50 may want to pay closer attention to. This is not a complete list. And having symptoms does not necessarily mean you have a deficiency. Your doctor can help determine whether testing or treatment is needed.

The recommended amounts above are based on U.S. Dietary Reference Intakes and National Institutes of Health (NIH) guidance. These are general recommendations. If someone has a diagnosed deficiency, those needs can change. A health care provider will use blood tests and other information to determine whether a deficiency is present. They’ll also provide treatment options for any underlying problems as needed. 

Vitamin D

Vitamin D helps your body absorb calcium and supports healthy bones and muscles.4 As you age, your skin becomes less efficient at making vitamin D from sunlight. This is a major source of the vitamin.5 “Dietary sources are limited, so some women may have trouble getting enough,” said Katz. 

You can get vitamin D from foods such as fatty fish, egg yolks, and fortified milk.⁴ Some people may also need a vitamin D supplement. But more is not always better. Talk with your doctor about whether you need testing or a supplement, especially if you have risk factors for low vitamin D.

Folate

Folate, also called vitamin B9, helps the body make DNA and new cells. It also plays a role in brain function and mood.^6,7 Some research shows older adults may not absorb this nutrient as easily. And deficiencies may be linked to depression, anxiety, and cognitive impairment.⁷ But folate deficiency is relatively uncommon in the United States, according to Katz. That’s partly because of mandatory folic-acid fortification of enriched grain products like bread, flour, and pasta. 

You can also get folate from leafy green vegetables, beans, peas, and oranges.⁶ Most people get enough from a varied diet. Your needs may be different if you have certain health conditions or take certain medications. Ask your doctor before taking a high-dose supplement.

Vitamin B12 and other B vitamins

Vitamin B12 helps keep blood and nerve cells healthy. Along with folate, it also helps cognitive function and mood.^7,8 It is one of the vitamins worth watching as you get older. Your body may have more trouble absorbing B12 from food.⁸ “Older adults are more susceptible,” Katz said. 

Katz said lower stomach acid production and atrophic gastritis, a stomach lining inflammation usually caused by bacteria, can make it harder to release and absorb the B12 naturally bound to food. “Depending on how deficiency is defined, estimates in older adults vary widely, and B12 deficiency can be underdiagnosed," she said.⁹ 

B12 is found naturally in foods such as meat, fish, poultry, eggs, and dairy products. Some foods, such as breakfast cereals, are also fortified with B12. If you eat little or no animal products or take certain medications, ask your doctor whether you should have your B12 level checked.⁸

Iron

Iron helps your body make hemoglobin. This is a protein in red blood cells that carries oxygen.² Before menopause, women need more dietary iron. Blood loss during menstruation reduces the body’s iron. After menopause, iron needs drop from 18 mg a day to 8 mg. Since iron needs are lower postmenopause, an iron deficiency can signal an underlying issue, according to Katz. The first step is to talk to your doctor, rather than reaching for an iron supplement.

Dietary fiber

Fiber is not a vitamin or mineral. So, low fiber intake is not a nutrient deficiency in the same way low vitamin B12 or vitamin D can be. Still, many adults do not get enough fiber, which plays a role in digestive health. Women ages 51 and older are advised to get about 22 grams of fiber a day, Katz said.¹⁰ 

You can add more fiber by eating fruits, vegetables, beans, whole grains, nuts, and seeds. Increase fiber slowly. And drink plenty of water to help prevent stomach upset. If you are not used to eating much fiber, small changes can make it easier to reach your daily goal.

Calcium

Calcium helps keep bones and teeth strong. It also plays a role in muscle and nerve function. Women need more calcium starting at age 51, when the recommended amount rises to 1,200 mg a day from 1,000 mg.¹ “This is especially important after menopause," said Katz. “The loss of estrogen can speed bone loss.” 

Dairy foods such as milk, yogurt, and cheese are good sources of calcium.¹ You can also find calcium in fortified plant milks, canned fish with bones, tofu, and some leafy green vegetables. Calcium is often better thought of as a common intake shortfall, not a clinical deficiency. If you are not getting enough calcium food, ask your doctor whether a supplement makes sense for you.

How to diagnose and treat nutrient deficiencies

Nutrient deficiencies are usually diagnosed with a medical evaluation. Your doctor can use targeted blood tests and review your diet, health history, and symptoms to identify possible nutrient shortfalls. Many nutrient deficiencies in women can be treated with dietary changes. In some cases, a dietary supplement may be needed. 

Get tested for nutrient deficiencies

“I’m generally a fan of targeted testing based on symptoms and risk factors rather than ordering a huge micronutrient panel ‘just to see,’” said Katz. Reasons for targeted testing may include unexplained anemia, fatigue, nerve symptoms, a very limited diet, digestive problems or surgery, and bone-health concerns. Certain medications may interfere with nutrient absorption. 

Testing for specific nutrients can vary. Vitamin B12 can be checked with a blood test. Iron status is often checked with a complete blood count and ferritin. Vitamin D testing is not routinely recommended for otherwise healthy adults. Not every nutrient can be measured well with a blood test. So, your doctor can help decide which tests make sense for you.

Change your diet

Taking stock of your daily diet is often a good first step when you are not getting enough of a nutrient. A varied diet can provide several nutrients at once. “If someone’s intake is simply low, changing the diet can often address several nutritional gaps at once,” Katz said. There are typically some easy ways to up your daily nutrient intake. For example, a cup of yogurt provides calcium along with protein and other nutrients. Beans give you fiber, folate, potassium, plant protein, and more.

“The right choices will depend on your diet, health needs, and any food restrictions,” Katz said.

Start a supplement  (after talking to your doctor)

Supplements may help when food alone does not provide enough of a nutrient. They can also be a good option if your body has trouble absorbing nutrients. They may also be useful for people with a confirmed deficiency, a restricted diet, or a higher need for a specific nutrient.

If you think you may have a vitamin deficiency, it can be tempting to reach for a multivitamin or individual supplement. This isn’t always the answer. “Supplements are most useful when they’re filling an actual need rather than being used as nutritional insurance against every possible deficiency,” said Katz. It is also possible to get too much of certain nutrients from supplements. This can have negative side effects. 

Before starting a supplement for one of the most common nutrient deficiencies in women, talk with your doctor. They’ll make sure you need it and are taking the right amount. Getting enough nutrients becomes especially important after 50. But food and supplements may not always be enough. If a deficiency continues, talk with your health care provider. You may need to treat an underlying health problem that makes it hard for your body to absorb nutrients. With the right testing and treatment, you can find the cause of a deficiency. This will help you get the nutrients your body needs.

Frequently asked questions

What is the most important nutrient for a woman over 50?
There is no single most important nutrient for every woman over age 50. Calcium, vitamin D, vitamin B12, and protein all play important roles in healthy aging.

Which nutrients are good before sleep?
Everyone’s specific nutritional needs are different. But research has found melatonin and magnesium (both found in almonds), tryptophan (found in turkey, oats, and seeds), and vitamin D (found in salmon) may all play some role in supporting sleep.

What foods should women over 50 eat every day?
You probably don’t want to eat the same thing every day. But a focus on whole foods will help support your health. Eat a variety of vegetables, fruits, whole grains, proteins, and calcium-rich foods each day. This will help provide many vitamins and minerals.

What supplements should not be taken after 50?
Nutritional needs vary widely from person to person. Whether you should be taking supplements depends on many factors. It is best to discuss your specific needs with a health care provider.

Photo copyright Lynh Nguyen for NCOA use only

Sources

1. National Institutes of Health, Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. June 22, 2026. Found on the internet at: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

2. National Institutes of Health, Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals. June 22, 2026. Found on the internet at: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

3. Alvarez-Nuncio, MDC, et al. Micronutrient Status and Protein-Energy Malnutrition in Free-Living Older Adults: A Current Perspective. Current Opinion in Gastroenterology. Mar 1, 2024. Found on the internet at: https://pubmed.ncbi.nlm.nih.gov/38193299/

National Institutes of Health, Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. June 22, 2026. Found on the internet at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

5. Gallagher, JC. Vitamin D and Aging. Endocrinology and Metabolism Clinics of North America. June 2013. ​​Found on the internet at: https://www.sciencedirect.com/science/article/abs/pii/S0889852913000145

6. National Institutes of Health, Office of Dietary Supplements. Folate. Fact Sheet for Health Professionals. Nov. 30, 2022. Found on the internet at: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

7. Henry-Okafor, Q., et al. Vitamin B12 and Folate Deficiencies: Implications for Mood and Cognitive Disorders. The Journal for Nurse Practitioners. July–August 2026. Found on the internet at: https://www.sciencedirect.com/science/article/pii/S1555415526001789

8. National Institutes of Health, Office of Dietary Supplements. B12: Fact Sheet for Health Professionals. July 2, 2025. Found on the internet at: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

9. Papazachariou, A., et al. Vitamin B12 Deficiency Among Older Adults and Its Associations With Geriatric Syndromes. Current Opinion in Clinical Nutrition & Metabolic Care. Jan. 1, 2026. Found on the internet at: https://pubmed.ncbi.nlm.nih.gov/41128447/

10. U.S. Department of Agriculture, & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. 2026. Found on the internet at: https://cdn.realfood.gov/DGA.pdf