How nutritional deficiencies affect women's hormonal health

Nutritional deficiencies can affect women's hormonal health by disrupting the processes the body uses to produce, transport, and clear hormones. Iron, B vitamins, zinc, selenium, and vitamin D are among the nutrients most commonly linked to hormonal irregularity in women, and deficiencies in these nutrients are more common than most women realize. Addressing gaps in foundational nutrition is one of the most direct ways to support hormonal wellness across every life stage.

Why woamymen are especially vulnerable to nutritional deficiencies

Women face a specific set of nutritional demands that change throughout life. Menstruation creates ongoing iron loss. Pregnancy and breastfeeding dramatically increase requirements for folate, iron, choline, and DHA. Perimenopause and menopause shift calcium, magnesium, and B12 needs. At every stage, the margin for deficiency is narrower than most conventional health messaging suggests.

A review published in ScienceDirect on nutrition across women's life stages found that women are often unaware of their varied nutritional requirements and that this unawareness directly influences their health outcomes. The researchers highlighted that hormonal changes at each major life stage alter metabolic demands in ways that require intentional nutritional adjustment.

Meanwhile, a 2025 review in Frontiers in Nutrition on menopausal health found that postmenopausal women are at substantially elevated risk of inadequate intake or absorption of calcium, vitamin D, magnesium, iron, and antioxidant compounds, and that these deficiencies are frequently underrecognized.

"Eighty percent of women are dealing with hormonal issues, and eighty percent of women are also walking around with nutritional deficiencies that affect their whole body."

— Amy Suzanne Upchurch, Founder and CEO of Pink Stork

The nutrients most connected to women's hormonal wellness

Iron

Iron is essential for oxygen transport, energy production, and cognitive function. Menstruating women lose iron monthly, and the cumulative effect of low iron status is often experienced as fatigue, brain fog, and mood changes rather than the textbook signs of deficiency. Iron also supports thyroid function, which has direct effects on metabolism and hormonal regulation.†

Heme iron, the form found in animal tissue including organ meats, is absorbed significantly more efficiently than non-heme iron from plant sources. This distinction matters for women who have struggled to maintain iron status through diet alone.

B vitamins

B vitamins, particularly B6, B12, and folate, are involved in neurotransmitter production, energy metabolism, and the methylation processes the body uses to clear hormones. B12 deficiency is among the most common nutritional deficiencies in women, especially those who have taken oral contraceptives long-term or follow a plant-based diet.†

Vitamin B6 supports the production of serotonin and dopamine, both of which influence mood. Folate in its methylated form (L-5-MTHF) is required for healthy cell division and supports the nervous system. Together, these B vitamins form part of the foundational chemistry the body depends on for hormonal balance.

Zinc

Zinc supports immune function, skin health, and ovarian function. It is also an important cofactor in the production of progesterone and plays a role in thyroid hormone metabolism. Women with cycle irregularity or persistent skin symptoms are frequently found to have suboptimal zinc levels, though this connection is often overlooked in conventional care.†

Selenium

Selenium is a key component of antioxidant enzymes that protect the thyroid gland from oxidative stress. Thyroid hormones regulate metabolism, body temperature, mood, and energy. Selenium deficiency is associated with impaired thyroid function and increased inflammatory burden, both of which have downstream effects on the broader hormonal system.†

Vitamin D

Vitamin D functions more like a hormone than a traditional vitamin, binding to receptors throughout the body including in ovarian tissue, the uterus, and the brain. More than 40 percent of American women have insufficient vitamin D levels. Research consistently links low vitamin D status to cycle irregularity, mood changes, and immune dysfunction.†

"If we teach women about their bodies and teach them what is actually normal versus what is abnormal, that education can make a real difference earlier on."

— Dr. Samantha Ess, ND, Naturopathic Doctor specializing in hormone health and fertility

How whole-food nutrition addresses these gaps

Synthetic supplements can fill specific gaps, but whole-food sources deliver nutrients in the context of cofactors, enzymes, and companion nutrients that support absorption and utilization. Organ meats, in particular, represent one of the most nutrient-dense whole-food sources available for women.

Beef liver supplies naturally occurring heme iron, preformed vitamin A (retinol), B12, and copper.† Beef heart provides CoQ10, B vitamins, and essential amino acids.† Beef kidney delivers selenium, B12, and iron.† Together, these organs address several of the most common nutrient gaps in women's diets in a single whole-food source.

Pink Stork Beef Organ Complex, Clean Label Project Purity Award certified, combines grass-fed liver, heart, and kidney with female-focused bovine uterus and ovary powder.† It is sourced from 100 percent grass-fed, grass-finished, pasture-raised cattle with no added hormones, and is tested for more than 400 environmental and industrial contaminants at ISO-accredited third-party laboratories. It is also formulated with input from an expert advisory panel of OB/GYNs and registered dietitians, and manufactured in cGMP-certified facilities.

As Dr. Jummy Amuwo, Pharm.D., MPH, BCPS, Clinical Pharmacist and Board Certified Pharmacotherapy Specialist advises: "Whenever someone wants to pick up a supplement, make sure it's being made by a reputable organization." Third-party testing and cGMP-certified manufacturing are the standards that make a supplement genuinely trustworthy.

Practical steps for addressing nutritional deficiencies

The most useful starting point is a conversation with your healthcare provider and, where possible, baseline bloodwork that includes iron, ferritin, B12, vitamin D, and thyroid markers. Many of the most impactful deficiencies are visible on standard labs, which makes them actionable.

From there, the goal is to build a nutritional foundation, prioritizing whole-food sources of key nutrients and filling remaining gaps with targeted, third-party-tested supplementation. As Dominique Landry, Founder of Fit Enough, puts it: "Don't just buy just to consume because you saw it somewhere. Truly figure out what it is specifically that you're battling, what it is that you need, what your lab work is saying, and then fill in the gaps from there."

For a deeper look at how nutrition supports hormonal wellness across life stages, see our guide on what whole-body hormonal health actually means for women and our overview of beef organ supplements for women's wellness.

Frequently asked questions

Which nutritional deficiencies most commonly affect women's hormonal health?

Iron, B vitamins (especially B12 and B6), zinc, selenium, and vitamin D are among the most frequently linked to hormonal irregularity in women. These nutrients support hormone production, metabolism, and clearance, and deficiencies in any of them can have ripple effects across multiple systems.†

How does iron deficiency affect hormonal health?

Iron supports energy production, thyroid function, and oxygen transport. Chronic low iron, common in menstruating women, is often experienced as fatigue, brain fog, and mood changes, all of which intersect with hormonal wellness. Heme iron from animal sources is absorbed more efficiently than plant-based iron.†

Why do women need more B12?

B12 is required for red blood cell production, neurological function, and the methylation processes the body uses to clear hormones. Women who have used oral contraceptives long-term or follow a plant-based diet are at higher risk of B12 deficiency, which can affect energy, mood, and cycle regularity.†

What is the best food source for bioavailable iron and B12?

Organ meats, particularly beef liver, are among the richest whole-food sources of heme iron and B12. These nutrients occur naturally in organ tissue in forms the body absorbs efficiently, alongside cofactors that support their utilization.†

Is it better to get nutrients from food or supplements?

Whole-food sources are generally preferred because nutrients occur alongside cofactors and companion nutrients that support absorption. When dietary gaps are significant, high-quality, third-party-tested supplements can play a meaningful supporting role. Always consult your healthcare provider.†

How do I know if I have a nutritional deficiency?

Bloodwork is the most reliable way to assess nutritional status. Ask your provider to test iron, ferritin, B12, vitamin D, and thyroid markers as a starting point. Many common deficiencies are identifiable and addressable once you have baseline data.

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition. Keep out of reach of children.