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If you’ve ever been told your labs are “normal” but you’re still dealing with fatigue, brain fog, poor sleep, or hormone imbalances, you’re not alone.

In this episode, Brigid breaks down one of the most overlooked root causes in women’s health: micronutrient deficiencies.

After reviewing thousands of nutrient panels, Brigid shares the top five deficiencies she sees most often—and how they impact everything from blood sugar and inflammation to hormone health and energy levels.

What You’ll Learn In This Episode:

• The most common nutrient deficiencies in women over 35
• Why functional medicine testing is key for root cause healing
• How nutrient deficiencies impact hormones, metabolism, and brain function
• The connection between chronic inflammation and micronutrient status
• Why gut health and stress affect nutrient absorption
• How to use a food-as-medicine approach to support optimal health 

Timestamps:

• 00:00 Introduction to Nutritional Deficiencies
• 06:04 Understanding Magnesium Deficiency
• 12:56 The Importance of Omega-3 Fatty Acids
• 17:30 Vitamin D: The Sunshine Nutrient
• 22:38 B Vitamins: The Energy Boosters
• 27:47 Zinc: The Immune Support Mineral
• 31:57 Holistic Approach to Nutrient Absorption

The 5 Most Common Nutrient Deficiencies in Women

1. Magnesium: The Foundation of Energy, Sleep & Stress Resilience

Magnesium plays a role in over 300 enzymatic reactions in the body, making it essential for energy production, nervous system regulation, and blood sugar balance. Low magnesium levels are commonly linked to:

• Fatigue and low energy
• Insomnia or poor sleep quality
• Muscle cramps and tension
• Increased stress sensitivity
• Elevated blood pressure

For women navigating perimenopause or chronic stress, magnesium becomes even more critical due to increased depletion.

2. Omega-3 Fatty Acids: The Key to Reducing Inflammation

Omega-3s are essential fats that play a powerful role in reducing chronic inflammation, supporting brain health, and improving cardiovascular function. However, most women consume far more omega-6s than omega-3s—leading to an imbalance that can drive:

• Inflammation
• Hormone imbalances
• Brain fog and cognitive issues
• Blood sugar dysregulation

Optimizing your omega-3 levels is one of the most effective strategies for supporting anti-inflammatory nutrition and long-term health.

3. Vitamin D: A Hormone Regulator for Immunity & Mood

Vitamin D is both a vitamin and a hormone, making it essential for:

• Immune health
• Hormone balance
• Mood and mental health
• Bone strength

While many providers consider levels above 30 “normal,” optimal ranges for women’s health and hormone support are often higher. Low vitamin D levels are associated with:

• Fatigue
• Frequent illness
• Mood imbalances
• Poor metabolic health

4. B Vitamins: Essential for Energy, Brain Function & Hormones

B vitamins—especially B12 and B6—are critical for:

• Energy production
• Neurotransmitter function (mood + focus)
• Hormone balance
• Blood sugar regulation

Deficiencies can lead to:

• Brain fog and memory issues
• Anxiety or depression
• Hormonal imbalances
• Fatigue

Absorption becomes more difficult with age, making this especially important for women in perimenopause and menopause.

5. Zinc: A Critical Mineral for Hormones & Fertility

Zinc plays a key role in:

• Hormone production (including testosterone and progesterone)
• Immune function
• Fertility and egg quality
• Metabolism and body composition

Low zinc levels may contribute to:

• Irregular cycles
• Low energy and libido
• Poor recovery and immune function

Why You Might Still Be Deficient (Even If You Eat Healthy)

One of the biggest misconceptions in women’s nutrition is that eating a healthy diet guarantees optimal nutrient levels. In reality, many deficiencies are caused by:

• Poor gut health and nutrient absorption
• Chronic stress
• Hormonal changes during perimenopause
• Inflammation and metabolic dysfunction

This is why functional nutrition testing and personalized nutrition coaching are key to identifying and addressing root causes.

The Bottom Line: Test, Don’t Guess

If you’re struggling with symptoms like fatigue, brain fog, or hormone imbalances, it’s time to move beyond guesswork. A functional medicine approach—focused on testing, personalized strategies, and food as medicine—can help you:

• Improve energy
• Balance hormones
• Reduce inflammation
• Support long-term health and longevity

Resources & Links:

+ Watch the full episode on YouTube

+ Join My Food Is Health

+ Brigid’s Website

+ Brigid’s Instagram