Medical

5 Factors That Make Women More Prone to Iron and Calcium Deficiency

Women are more prone to iron and calcium deficiency. Keep reading to know why.

By URLife Team
18 Aug 2024

Have you ever noticed that iron and calcium deficiencies seem to be more prevalent among women than men? This disparity arises from various physiological and lifestyle factors unique to women. If you are curious to know more about what could be the reason behind this, then keep reading.

 

5 Factors that Make Women More Prone to Iron and Calcium Deficiency 

Pregnancy 

Iron-deficiency anaemia affects one in six pregnant women. During pregnancy, a woman's body undergoes significant changes to support the growing foetus, which increases the demand for various nutrients, including iron and calcium. Iron is crucial for the production of haemoglobin, which carries oxygen to the mother and the developing baby. If iron intake is inadequate, it can lead to iron deficiency anaemia, characterised by fatigue, weakness, and increased risk of complications. 

Calcium is essential for the development of the baby’s bones and teeth, and if the mother’s intake is insufficient, the body will draw calcium from her bones, potentially leading to weakened bones and osteoporosis later in life.

Further, during lactation, women are more at risk of calcium and iron deficiencies because breastfeeding requires a significant amount of these nutrients to produce milk.

 

Menstrual Blood Loss

Up to 5 per cent of women of childbearing age develop iron-deficiency anemia because of heavy bleeding during their periods. Women with heavy menstrual bleeding can experience depleted iron levels, which heightens the risk of iron deficiency anaemia. The monthly blood loss, particularly when combined with inadequate dietary iron intake, can deplete iron stores faster than they can be replenished, leading to symptoms such as fatigue, dizziness, and shortness of breath. 

Chronic menstrual blood loss can exacerbate the problem, making it essential for women to monitor their iron levels and consider dietary adjustments or supplements if necessary to maintain optimal health.

 

Related story: 7 Ways to Get Enough Calcium When You're Vegan

 

Dietary Intake

As per the 2023 research by the National Institutes of Health Office of Dietary Supplements, our body absorbs more iron from animal-based foods, such as meat, chicken, and fish, compared to iron in plant-based foods. Vegetarians or vegans, who eat little or no animal-based foods need to choose other good sources of iron to make sure they get enough. Your body also absorbs iron from plant-based foods better when you eat them with foods that have vitamin C, such as oranges and tomatoes. 

Many women may not consume sufficient amounts of iron and calcium due to dietary habits or restrictions. Iron-rich foods such as red meat, legumes, and fortified cereals are crucial for maintaining iron levels, but if these are not part of the diet, the risk of deficiency increases. Similarly, calcium is vital for bone health, and insufficient intake from dairy products or plant-based sources can lead to a deficiency. 

Dietary choices, lifestyle factors, and absorption issues can all contribute to deficiencies, making it important for women to ensure they have a well-balanced diet or take supplements as needed to meet their nutritional needs.

 

Bone Density Loss

Bone density loss occurs in women during and after breastfeeding due to hormonal changes. Prolactin, the hormone responsible for milk production, can cause a temporary drop in bone density as the body uses stored calcium for milk. 

This process can weaken bones over time. However, this decrease is usually reversed after weaning, when hormone levels stabilise and calcium balance is restored. Maintaining a diet rich in calcium and vitamin D, along with weight-bearing exercises, can help minimise bone density loss.

 

Related story: Non-Dairy Alternatives to Calcium

 

Hormonal Changes

Hormonal changes during lactation, especially the increase in prolactin and oxytocin, impact various aspects of health. Prolactin, which supports milk production, can affect calcium levels and bone density by drawing on the body's calcium reserves. 

Oxytocin helps with milk ejection but also influences uterine contractions and emotional bonding. These hormonal shifts can cause physical changes and impact overall well-being, requiring adjustments in diet and lifestyle to manage their effects effectively.

 

Recommended Daily Intake of Iron

Age Women Pregnant women Breastfeeding women Vegetarian women* 
14–18 years 15 mg 27 mg 10 mg 27 mg
19–50 years 18 mg 27 mg 9 mg 32 mg
51+ years 8 mg n/a n/a 14 mg

 

Also, it is important to note that calcium supplements might interfere with iron absorption. Taking calcium and iron supplements at different times of the day might prevent this problem. 

 

Related story: Signs of Iron Deficiency And Ways to Boost Iron Absorbtion

 

Dietary Adjustments for Boosting Iron Levels

You can help make sure you get enough iron by choosing foods that contain iron more often. Vegetarians need more iron from food than people who eat meat. This is because the body can absorb iron from meat better than from plant-based foods.

Iron Deficiency Symptoms 

  • Fatigue 
  • Weakness 
  • Dizziness
  • Headaches
  • Low body temperature
  • Pale or yellow "sallow" skin
  • Rapid or irregular heartbeat
  • Shortness of breath or chest pain, especially with physical activity
  • Brittle nails
  • Pica (unusual cravings for ice, very cold drinks, or non-food items like dirt or paper)

 

Vegetarian Sources of Iron

  • Cereals and bread fortified with iron
  • Lentils and beans
  • Dark chocolate
  • Dark green leafy vegetables, such as spinach and broccoli
  • Tofu
  • Chickpeas
  • Canned tomatoes

 

Calcium Deficiency Symptoms 

  • Brittle bones
  • Frequent fractures
  • Muscle cramps
  • Fatigue
  • Poor dental health
  • Weak nails
  • Irregular heartbeats
  • Numbness or tingling in fingers

 

Sources of Calcium 

  • Dairy Products
  • Leafy Greens
  • Fortified Foods (certain plant-based milks like almond or soy milk and cereals)
  • Fish
  • Nuts and Seeds
  • Tofu
  • Edamame
  • Figs
  • Sesame Seeds


Women face unique challenges that make them more susceptible to iron and calcium deficiencies due to factors such as pregnancy, menstrual blood loss, dietary intake, bone density loss, and hormonal changes. Understanding these risks is crucial for managing health and preventing deficiencies. Women can address these challenges by incorporating iron and calcium-rich foods into their diets, considering supplements if needed, and monitoring their nutritional intake regularly. 

 

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any underlying condition.Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.
 

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