Why are so many women deficient today ?

An impoverished diet

Diet has changed dramatically over the past few decades. Ultra-processed foods, often high in added sugars, poor-quality fats, and additives, have become the norm in many homes. These foods are high in calories but low in vitamins, minerals, fiber, and antioxidants. Today, we talk about hidden hunger : plates appear full, but they do not provide the micronutrients essential for proper body function and optimal hormone production [2] . This phenomenon is exacerbated by the depletion of agricultural soils, which leads to a reduced mineral content in fruits and vegetables.

• Ultra-processed products high in added sugars, poor quality fats and additives.

• Depletion of agricultural soils reducing the mineral content of fruits and vegetables.

👉 Today we talk about hidden hunger : plates appear full, but they do not provide the micronutrients essential for the proper functioning of the body and optimal hormonal production [2].

Chronic stress

Chronic stress is another major factor: by increasing the production of cortisol, it pushes the body to draw on its reserves of magnesium, vitamin C and certain B vitamins. However, a magnesium deficiency directly affects nervous, muscular and hormonal regulation.

Drugs

Some medications, including hormonal contraceptives, antacids, or diuretics, can reduce the absorption of nutrients or accelerate their elimination, increasing the risk of deficiency even in people who eat a balanced diet.

Pollution and sedentary lifestyle

Environmental pollution and a sedentary lifestyle also play a role: pollutants can disrupt the endocrine system and metabolism, while a lack of physical activity slows blood circulation, tissue oxygenation, and fat burning.

Lifestyle habits

Finally, several dietary habits accentuate the imbalance: lack of sun exposure, especially in winter, reduces vitamin D production; low fiber consumption limits the diversity of the intestinal microbiota, key to optimal nutrient absorption; and excess refined sugar promotes inflammation, insulin resistance, and hormonal disruption.

The 6 major silent deficiencies to know about (and their symptoms)

Magnesium deficiency

• Role: essential mineral involved in more than 300 enzymatic reactions: energy production, muscle contraction, nervous balance, mood regulation, bone strength.
• Symptoms: nervousness, muscle cramps, insomnia, severe PMS, irritability, persistent fatigue, headaches, palpitations, mild to moderate depression. In prolonged cases: hypertension, arrhythmia, chronic pain (fibromyalgia).
• Causes: stress (increased elimination by the kidneys), excess coffee, hormonal contraceptives, refined diet, pregnancy, intense sport, pathologies (type 2 diabetes, digestive diseases), aging.
• Natural sources: pure cocoa, almonds, walnuts, legumes, spinach, avocado, banana, tofu, mineral waters rich in magnesium.

Recommended intake:

• Correction: 300–400 mg/day (up to 500 mg/day under medical supervision).

• Maintenance: 200–300 mg/day.

• Better assimilated forms: bisglycinate, malate, citrate.

Zinc deficiency

• Role: trace element involved in more than 100 enzymatic reactions (DNA synthesis, proteins, hormones, immunity, skin, hair).
• Symptoms: Blemished skin, hair loss, brittle nails, fatigue, decreased immunity, loss of taste/smell, mood swings, slow healing. In women: hormonal acne, worsened PMS.
• Causes: diet low in animal products or high in phytates (whole grains, legumes), contraceptive pill, corticosteroids, diuretics, stress, alcohol, tobacco, chronic pathologies (diabetes, inflammatory diseases).
• Natural sources: oysters, red meat, egg yolk, pumpkin seeds, oilseeds, legumes, whole grains.

Recommended intake: 15–30 mg/day (max 40 mg/day in adults).

Vitamin D deficiency

• Role: calcium/phosphorus absorption, immune system, bone and muscle strength, hormonal balance.
• Symptoms: Persistent fatigue, muscle weakness, bone pain, low mood, hair loss, worsening of PCOS/PMS/perimenopause.
• Causes: 80% of French people are deficient (lack of sun exposure, age, overweight, medication, intestinal disorders).
• Natural sources:

Sun: 15–20 min, 2–3 times/week (summer).

Foods: oily fish, egg yolks, offal, UV mushrooms, enriched products.

Recommended intake: 600–800 IU/day, ideally 1,000–2,000 IU/day (up to 4,000 IU/day considered safe).

Omega-3 deficiency

• Role: cell membranes, nervous system, inflammation, heart, cognition.
• Symptoms: dry skin, brittle hair, joint pain, fatigue, memory problems, unstable mood.
• Causes: excess omega-6 (refined vegetable oils, industrial products), low consumption of oily fish, metabolic disorders.

Natural sources:

EPA/DHA: salmon, sardine, mackerel, herring, anchovy.

ALA: flax seeds, chia, walnuts, camelina/rapeseed oil.

Recommended intake: 1–2 g/day EPA+DHA (up to 3 g/day under medical supervision).

Chromium deficiency

• Role: carbohydrate/lipid metabolism, stable blood sugar, lipid profile.
• Symptoms: sugar cravings, abdominal weight gain, fatigue, mood swings, worsening of PCOS.
• Causes: diet rich in processed products, age, excess refined sugar, medications, increased needs (pregnancy, sport, stress).
• Natural sources: broccoli, green beans, potatoes, hazelnuts, wheat germ, brewer's yeast, meat, fish, eggs.

Recommended intake: 25–35 µg/day (depending on age and sex).

Fiber Deficiency

• Role: digestive health, microbiota, satiety, glycemic control.
• Symptoms: Constipation, intestinal discomfort, blood sugar spikes, food cravings, decreased immune system.
• Causes: Processed diet, low consumption of fruits/vegetables/legumes/whole grains, refined products.
• Natural sources: legumes, green vegetables, fruits, whole grains, seeds, oilseeds, algae, 70% dark chocolate.

Recommended intake:

• Adults: 25–30 g/day.

• Pregnant women: 30–40 g/day.

• Breastfeeding: 25–30 g/day.

Creatine Deficiency

• Role: muscular and cerebral energy.
• Symptoms: decreased performance, slow recovery, chronic fatigue.
• Causes: rare genetic diseases, strict vegetarian/vegan diet, increased needs (intense sport).
• Natural sources: red meat, fish, dairy products.

Recommended intake:

• General population: 0.25–1 g/day (food).

• Athletes: 3–5 g/day validated by EFSA.

Can we exceed the recommended intake ?

• Vitamin D : up to 4,000 IU/day safe (under medical supervision).

• Chromium : higher intakes possible for blood sugar (medical advice).

• Zinc : excess = pro-inflammatory effects.

• Fiber : beneficial, but increase gradually.

• Creatine : 3–5 g/day safe in the long term (excess = digestive problems, unnecessary overload).

How to correct these deficiencies naturally ?

• To support your intake, some of our supplements may be of interest:

  Magnesium :

  • [MY] Serenity Essentials , Synergy of 3 forms of magnesium (bisglycinate, malate and citrate) and 3 complementary adaptogenic plants and vitamins from group B and D.

  • [MY] MATCHA LATTE ESSENTIAL METABOLISM ACTIVATOR, naturally rich in fiber, magnesium and antioxidants and enriched with chromium picolinate, this ready-to-drink drink is the gentler, more complete and better tolerated alternative to coffee.

  Vitamin D :

  •  [MY] Feminine Balance Essentials

  •  [MY] Serenity Essentials

  At MiYé, we use vitamin D3 from lichen (cholacalciferol) in most of our supplements, the most bioavailable and active .

  Omega 3 :

  •  [MY] Essentials Skin and Hair , oil to ingest rich in omega 3, 6, 7 and 9 to act on inflammation, good hydration of the mucous membranes, skin and nails but also on skin repair mechanisms.

  Fibers :

  • [MY] MATCHA LATTE ESSENTIAL METABOLISM ACTIVATOR , naturally rich in fiber , magnesium and antioxidants and enriched with chromium picolinate, this ready-to-drink drink is the gentler, more complete and better tolerated alternative to coffee.

  Chrome :

  • [MY] MATCHA LATTE ESSENTIAL METABOLISM ACTIVATOR

  • [MY] ESSENTIAL METABOLISM ACTIVATORS

  Zinc :

  • [MY] DETOX ELIXIR contains zinc gluconate , which helps maintain healthy skin, regulates sebum production and promotes healing, while supporting immunity.

  Creatine :

  • [ MY] ESSENTIAL METABOLISM ACTIVATORS

Conclusion

Learning to recognize weak signals (persistent fatigue, low morale, food cravings, dull skin) allows you to act before imbalances set in.

👉 Regaining a natural balance and a dynamic metabolism involves listening to your body, consistency and small, targeted adjustments on a daily basis.

Take stock today with our free hormone profile test and receive personalized recommendations to regain control of your energy and well-being.

Sources

1. MédecinDirect. Magnesium Deficiency: Symptoms, Causes, Diagnosis, Treatment [Internet]. Updated December 6, 2022. Article reviewed by MédecinDirect's Medical Department. Available on: https://www.medecindirect.fr/blog/carences-en-magnesium-symptomes-causes-diagnostic-traitement

2. Nutri&Co. Zinc Deficiency: Causes, Symptoms, and Health Risks [Internet]; [accessed August 2025]. Available: https://nutriandco.com/fr/pages/carence-en-zinc $

3. Nutri&Co. The effects of creatine: what are its benefits for the body? [Internet]. [accessed August 2025]. Available at: https://nutriandco.com/fr/pages/creatine-effet

4. Granions Laboratoire. Chromium benefits: everything you need to know [Internet]. July 26, 2023. Available on: https://blog.granions.fr/chrome-bienfaits/

    

5. Guyomar C. Vitamin D deficiency [Internet] . Livi. May 28, 2023. Available on: https://www.livi.fr/sante/malnutrition/carence-alimentaire/manque-de-vitamine-d/