Even when you’re eating well, working out, and doing “all the right things,” many of us still miss out on key nutrients our bodies crave. Between stress, genetics, and how our bodies absorb vitamins differently, these gaps can quietly affect energy, mood, and overall wellness.
Here are 7 nutrients that deserve a little extra love — especially for women of color.
1. Iron
Tired no matter how much you sleep? You might be low in iron.
Heavier periods, less access to iron-rich foods, and absorption differences make Black women more prone to anemia.
🖤 Boost it: Add lean meats, lentils, spinach + vitamin C (like citrus or peppers) to help your body absorb more. Avoid taking iron with coffee, tea, or dairy.
2. Vitamin D
Melanin is beautiful — but it can also limit how much vitamin D your skin produces from sunlight.
Low vitamin D can affect mood, immunity, and energy.
🖤 Boost it: Try fatty fish (salmon, sardines), fortified milks, and daily sunlight. Ask your doctor to check your vitamin D levels — supplements can make a big difference.
3. Vitamin B12
If you’re always drained, dizzy, or dealing with brain fog, low B12 could be the reason.
Absorption issues, plant-based diets, and gut health can all lower your levels.
🖤 Boost it: Add eggs, dairy, seafood, or fortified plant milks. For vegans, a quality B12 supplement is key.
4. Omega-3s
These “glow nutrients” help balance hormones, brain health, and skin.
Boost it: Salmon, tuna, chia, or flaxseed. Try algae-based omega-3s if you skip fish.
5. Magnesium
Anxiety, cramps, and restless sleep may mean you need more magnesium.
Boost it: Dark chocolate, pumpkin seeds, almonds, leafy greens, or a gentle magnesium glycinate supplement.
6. Folate (B9)
Vital for energy, heart health, and pregnancy. Some women of color process folic acid less efficiently.
Boost it: Greens, beans, citrus, and supplements with methylated folate (5-MTHF).
7. Zinc
Your skin-and-immunity mineral.
Boost it: Pumpkin seeds, cashews, shellfish, or fortified cereals. Too much zinc can block other minerals, so keep doses moderate.
A SPALONews Reminder
our body is your first home — nourish it.
Before reaching for supplements, ask your provider to check your levels. Small tweaks can restore your energy, balance, and glow.
Because wellness for women of color isn’t one-size-fits-all — it’s ours.
