Iron — the most common deficiency in women
Women of reproductive age lose 30–80 ml of blood during menstruation, corresponding to 15–40 mg of iron monthly. WHO estimates that iron deficiency affects 30–40% of women in Europe in this age group.
Symptoms: fatigue, hair loss, pallor, heart palpitations, poor concentration, brittle nails.
Form: iron bisglycinate (best gut tolerance) — absorption 2–3× higher than iron sulfate.
Folic acid vs. Folate (5-MTHF)
~40–60% of the population has an MTHFR gene mutation that impairs conversion of folic acid (synthetic) to its biologically active form. For these individuals, methylfolate (5-MTHF) is safer.
Planning pregnancy or pregnant: 400–800 µg methylfolate daily throughout the first trimester.
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