Science of Nutrition

5 Nutrients Women Entrepreneurs Don’t Get Enough Of

5 Nutrients Women Entrepreneurs Don't Get Enough Of

It’s no surprise to hear that more than 85 percent of women who own their own businesses aren’t meeting the daily requirement for at least one key vitamin and mineral.

The fast-paced, hectic workday coupled with mornings and evenings taking care of the family can lead you to make some less than perfect food choices throughout the day.

Take Katie, for example.

Katie is a Health Coach who loves what she does. She feels fulfilled and like she’s making a contribution to the world.

As much as she’s hungry for changing lives — she’s also always hungry herself. She often feels fatigued, exhausted, doesn’t sleep well, and would love more energy to be able to do the work she loves and practice what she is preaching.

Katie doesn’t know it, but she’s missing key nutrients in her diet. And she’s not alone.

Many women entrepreneurs often miss out on key nutrients that provide them with energy, clarity, and boost their immune system. Lacking these key nutrients hinders them from doing the work they love and truly making a difference.

Let’s explore the 5 nutrients women entrepreneurs usually don’t get enough of.



Fiber, both soluble and insoluble, plays a key role in keeping you healthy. Soluble fiber helps to trap “bad” cholesterol before it’s absorbed by the intestines, helping to reduce your risk of heart disease. While insoluble fiber helps to clean out your digestive tract.

Fiber can also help with energy levels and unwanted weight gain. Because fibrous foods are filling and typically low in calories, they keep you feeling satisfied longer and slow digestion to help you sustain energy levels over longer periods of time.

Fibrous foods include steel-cut oats, fruits like apples and berries, vegetables like broccoli and peas, and beans.

Aim to eat 25 – 30 grams of fiber throughout your day. (In fact, you can work your way up to 50 grams!) Try a bowl of steel-cut oats for breakfast, pack an apple as a snack, and order vegetables at lunch (or pack your own), and you’ll be well on your way to getting enough fiber in your diet.


Vitamin D has been shown to boost immunity and increase energy levels, which is great news for busy women entrepreneurs!

It also helps the intestines absorb more calcium from food, which is why you can often find calcium-rich foods fortified with vitamin D. Also, new research shows that vitamin D may even play a role in preventing several types of cancer.

Vitamin D is found naturally in oily fish like anchovies and salmon as well as supplements, and you can soak up some of this essential vitamin by spending ten to fifteen minutes in the sun each day (without sunscreen).

Try eating lunch or taking a phone call outside when the weather permits, and take a vitamin D supplement to ensure you’re getting the recommended daily intake. When choosing a vitamin D supplement, opt for D3 capsules and aim for 3000-5000 IUs per day.

Please consult your doctor for a dose that is best for your body!


Calcium has many benefits, from building and maintaining healthy bones and teeth and helping prevent osteoporosis, to potentially staving off weight gain and keeping PMS symptoms in check.

Studies have even shown that calcium may play a role in preventing breast cancer, making this mineral one to watch.

Calcium can be found in foods such as almonds and dark leafy greens, including kale and spinach. You can also take it in supplement form.

Try snacking on almonds while you’re working or make a kale smoothie for breakfast to increase your calcium intake, and aim for 1000-1300 mg of calcium daily.

Getting enough calcium is sure to help keep you healthy so you can keep taking care of business!


Folic acid and folate tend to be used interchangeably, but there are some key differences. Let us explain — Folic acid is the synthetic form of this B vitamin, found in multivitamins and fortified foods, while folate is the type that is naturally found in food.

This vitamin is often associated with pregnant women, but the truth is that all women need folic acid. This vitamin plays a crucial role in the creation of new cells and maintenance of DNA, and it may even have anti-cancer properties.

It has also been shown to lower levels of homocysteine, an amino acid in the blood that has been linked to dementia, cognitive impairment, stroke, and heart disease.

It’s recommended that women get 400 mcg of folic acid or folate daily. Folic acid can be found in many multivitamins, and folate sources include dark, leafy greens like spinach and kale along with nuts and legumes – giving you even more of a reason to snack on almonds and add greens to your plate!


Magnesium is essential for hundreds of chemical activities in the body, from helping your genes function properly to creating energy stores. It helps keep your nerves and muscles toned, your bones strong, and your blood circulating steadily.

A recent study by the CDC also showed that women who got at least the recommended amount of magnesium cut their risk of metabolic syndrome by 38 percent or more!

Nuts are a top source of magnesium, but small amounts of magnesium can be found in many foods like avocados, seeds, legumes, and even dark chocolate.

Even though it might be hard during your busy days juggling life as an entrepreneur, make sure to eat regular meals and snacks throughout the day. A recent study showed that adults who ate breakfast, lunch, dinner, and two snacks daily were more likely to meet the 310-320 mg recommended dietary allowance for magnesium than those who did not.


As you can now see, it’s important for you to get enough of these 5 nutrients throughout your day. Make conscious decisions, plan ahead, and prep some nutritious snacks to eat during your workday to keep you from reaching for nutrient-poor foods.

Though it may take some time to get used to these changes, making sure your body is nourished will help boost your energy, decrease stress, and improve your mood – everything you need to grow your successful business!

What ONE nutrient will you focus on getting this week? Share it in the comments below!

Want more? Check out these 10 rules to help you manage your time like a millionaire!

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