The Nutrients Most Moms Are Low In (and Why It Matters More Than You Think)
- LaReine Chabut
- 4 hours ago
- 3 min read
If you’re exhausted, foggy, moody, or getting sick more often than you’d like, this isn’t a motivation issue. It’s likely a biology issue.
Many moms enter the new year assuming they need more discipline, better routines, or a stronger mindset. In reality, a significant number are running on nutrient deficits that quietly undermine energy, mental clarity, immune function, and emotional stability. These deficiencies don’t always show up as dramatic symptoms. They show up as “this must just be how motherhood feels.”
It doesn’t have to.
Modern motherhood is physically and mentally demanding, and the nutrient requirements to sustain it are often underestimated. Pregnancy, postpartum recovery, breastfeeding, chronic stress, and wintertime lifestyle patterns all increase the risk of deficiencies—especially in January, when reserves are already depleted from the holidays.
This is where real wellness starts: correcting what the body is missing.
Why Moms Are Especially Vulnerable to Nutrient Deficiencies
From a medical perspective, moms sit at the intersection of high demand and low replenishment.
Pregnancy, breastfeeding, stress and no sleep, draw heavily from nutrient stores. Stress increases nutrient turnover. Poor sleep disrupts absorption and hormone regulation. Busy schedules lead to skipped meals, low protein intake, and convenience foods that look filling but are nutritionally thin.
Add winter into the mix—less sunlight, less movement, more inflammation—and deficiencies compound fast.
The result isn’t a single problem. It’s a system under strain.
The Most Common Deficiencies Seen in Moms
These are not fringe concerns. These are clinically common, well-documented gaps that show up repeatedly in women and mothers.
Iron
Low iron doesn’t always mean anemia, but it does mean less oxygen delivery to tissues. That translates to fatigue, shortness of breath, brain fog, headaches, and reduced exercise tolerance. Heavy periods, pregnancy, and postpartum blood loss make moms particularly vulnerable.
Vitamin D
Vitamin D plays a role in immune function, bone health, inflammation control, and mood regulation. Levels drop in winter due to reduced sun exposure. Low vitamin D is associated with fatigue, frequent illness, low mood, and musculoskeletal pain.
Magnesium
Magnesium is involved in hundreds of biochemical reactions, including muscle relaxation, nerve signaling, stress response, and sleep quality. Chronic stress depletes it. Low magnesium often shows up as anxiety, poor sleep, muscle tension, headaches, and irritability.
Omega-3
Fatty Acids (EPA & DHA) Omega-3s support brain health, inflammation control, cardiovascular health, and mood stability. Intake is often low unless fatty fish is eaten consistently. Deficiency can contribute to low mood, cognitive fatigue, and increased inflammatory symptoms.
Vitamin B12
B12 supports red blood cell production, nerve function, and cognitive clarity. Low levels can cause fatigue, numbness or tingling, poor concentration, and mood changes. Absorption decreases with age and certain medications, and intake can be low in moms eating less animal protein.
anchored in science, advanced diagnostics, and personalization.
A Holistic, Evidence-Based Toolkit
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Using targeted supplementation, Dr. Amersi prescribes pharmaceutical-grade supplements, adaptogens, vitamins, and minerals prescribed based on your biology and biomarker testing.
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Why These Deficiencies Fly Under the Radar
Most moms normalize symptoms that should raise flags.
Constant fatigue becomes “just being tired.” Anxiety feels situational. Brain fog is blamed on multitasking. Frequent illness is chalked up to kids bringing germs home.
But when symptoms persist despite rest, nutrition, and stress management efforts, it’s time to stop guessing. These are physiological signals, not personal shortcomings.
Testing vs. Guessing: What’s Actually Evidence-Based
Food is foundational, but food alone doesn’t always correct deficiencies quickly—or at all.
Blood testing can be appropriate when symptoms are ongoing or impacting quality of life. Common tests include iron panels, vitamin D levels, B12, and sometimes magnesium (though magnesium deficiency doesn’t always show clearly on standard labs).
The goal isn’t to medicalize wellness. It’s to stop operating in the dark.
Targeted supplementation, when clinically appropriate, is not a shortcut—it’s a correction.
Food-First, Supplement-Smart: A Practical Framework
This isn’t about taking everything “just in case.” It’s about alignment.
Prioritize protein and nutrient-dense foods daily. Support absorption with adequate sleep and stress management. Use supplementation strategically when intake, absorption, or demand exceeds what food alone can provide.
Consistency beats intensity. Small, sustained corrections create measurable improvements in energy, mood, and resilience.
What This Means for January—and the Year Ahead
January is not the time to punish your body into compliance. It’s the time to restore what’s missing.
Correcting deficiencies doesn’t just improve how you feel today. It stabilizes hormones, supports mental health, strengthens immunity, and creates a foundation for sustainable wellness all year long.
If you’re launching into 2026 feeling depleted, the answer isn’t more pressure. It’s better support.
Because when the body has what it needs, everything works better—including you.
