Hey Bloomers,
Did you know that a large number of Americans are walking around vitamin deficient and don’t even know it? In fact, more than 94% of Americans don’t get enough vitamin D, 88% are low in vitamin E, and over half are missing magnesium (source). On top of that, 31% of us are at risk for at least one vitamin deficiency or anemia (source).
With work schedules keeping us indoors and fast food replacing home-cooked meals, it’s no surprise that a lot of us are running on fumes when it comes to essential nutrients. But don’t worry—spring is here, and it’s time to bloom.
What We’re Covering
Before we dive in, quick disclaimer—get your bloodwork done if you can! But I know not everyone has that luxury, so I’ll be sure to give signs to watch for and simple ways to replenish your body naturally.
Here’s what we’ll cover:
- Sleep Troubles – Struggling to fall or stay asleep? Let’s talk about magnesium, melatonin, and setting your body up for deep rest.
- Iron & Hair Health – Ladies, if you’re shedding hair like crazy or always exhausted, we need to talk about iron deficiency.
- Skin & Hydration – Dull skin? Dry lips? Your body might be begging for more water, collagen, and vitamin D.
- Mood & Mental Health – Feeling anxious or down? B vitamins, omega-3s, and gut health play a huge role.
- Vaginal Health & Body Odor – If your vaginal pH feels off or you’re noticing stronger body odor, your diet might be to blame.
On that note, let’s get to it!
1. Sleep Troubles
Signs You Might Be Deficient:
- You toss and turn all night.
- You feel wired but tired—exhausted, but your brain won’t shut off.
- You wake up feeling like you never slept.
- You get muscle cramps or twitching.
How to Fix It:
- Cut Off Caffeine 5 Hours Before Bed – Yes, that includes matcha and sodas (who doesn’t love a diet coke?) too.
- Read Instead of Scrolling – Swap your phone for a book 1 hour before bed to avoid blue light messing with melatonin.
- Make Your Room Sleep-Friendly – Keep it cool (67-70°F), take a warm shower or bath, and use lavender for relaxation.
- Take Magnesium & Melatonin 1 Hour Before Bed –
- Magnesium glycinate (200-400mg) relaxes muscles and helps you stay asleep.
- Melatonin (3-5mg) helps you fall asleep faster.
2. Iron & Hair Health
Signs You Might Be Deficient:
- You’re always exhausted, even after sleeping.
- You crave ice, dirt, or chalk (this is a real thing—look up pica!).
- You feel dizzy when standing up.
- Your hair is thinning or shedding like crazy.
- You have pale skin or dark circles no matter how much rest you get.
How to Fix It:
- Take Prenatal Vitamins – They’re smaller than those giant iron pills and still get the job done.
- Eat More Iron-Rich Foods:
- Animal-based: Red meat, organ meats, shellfish.
- Plant-based: Spinach, lentils, pumpkin seeds.
- Pair Iron with Vitamin C – Boost absorption by eating a mandarin or drinking orange juice with your iron.
- Avoid Coffee & Tea Around Iron Intake – Wait at least an hour before or after to avoid blocking absorption.
3. Skin & Hydration
Vitamin D Deficiency:
- You rarely go outside or wear sunscreen 24/7.
- You feel tired and moody for no reason.
- Your immune system is trash—you get sick often.
- Your bones or joints ache more than usual.
How to Fix It:
- Get More Sun – Aim for 10-30 minutes midday a few times a week.
- Take Vitamin D Drops – If you’re not getting enough sun, pair them with orange juice for better absorption.
Collagen & Hydration Deficiency:
- Your skin looks dull and feels dry.
- You notice fine lines and less bounce in your skin.
- Your lips are always chapped no matter what.
- Your joints feel stiff after workouts.
How to Fix It:
- Drink Enough Water – You need 0.5 – 1 oz per pound of body weight daily. (150 lbs = 75-150 oz/day.)
- Eat Collagen-Boosting Foods – Bone broth, fish skin, eggs.
- Take a Collagen Supplement – Add it to your coffee or smoothie.
- Eat Healthy Fats – Avocados, salmon, nuts keep your skin hydrated.
4. Mood & Mental Health
Signs You Need More B Vitamins & Omega-3s:
- You feel anxious, depressed, or mentally foggy.
- You have tingling in your hands and feet.
- You struggle with focus and memory.
- You get irritated easily.
How to Fix It:
- Eat a Handful of Nuts Daily – Packed with magnesium, omega-3s, and B vitamins to regulate mood.
- Incorporate B Vitamin-Rich Foods:
- Whole grains (brown rice, oats, quinoa).
- Meat & dairy (chicken, beef, eggs, yogurt).
- Plant-based sources (mushrooms, seaweed, lentils, sunflower seeds).
- Make It Easy with a Salad/Veggie Bowl – I love the Taylor Farms salad kits personally because in one bag you get multiple B vitamins, but if digesting raw veggies is tough, make a bowl with at least 4 of the foods listed above. Lightly roasting veggies can also help.
- Read “Eat to Beat Depression and Anxiety” – This book breaks down how food affects your gut and ultimately your mental health.
5. Vaginal Health & Body Odor
Signs Your Vaginal pH Is Off:
- Frequent yeast infections or BV (bacterial vaginosis).
- Unusual discharge or a strong odor that wasn’t there before.
- Excessive dryness or too much discharge that feels off.
- You take a hormonal contraception.
Signs Your Diet Is Affecting Your Body Odor:
- Stronger sweat odor no matter what deodorant you use.
- Unusual breath odor even with good oral hygiene.
- Your urine smells strong, even if you’re drinking water.
How to Fix It:
- Take a Probiotic Daily – Helps balance vaginal and gut bacteria.
- Eat Fermented Foods – Greek yogurt, kimchi, sauerkraut, kombucha.
- Hydrate with Lemon Water – Flushes out toxins.
- Increase Chlorophyll Intake – Leafy greens, parsley, or chlorophyll drops help neutralize odor.
- Cut Down on Sugar & Processed Foods – Too much sugar feeds bad bacteria.
- Wear Cotton Underwear – Prevents moisture buildup.
- Take a Shot of Cranberry Juice or ACV Daily – Supports vaginal and urinary health.
Remember your body tells you what it needs—you just have to be wiling to pay attention and listen. If you’re feeling sluggish, anxious, breaking out, or dealing with hair loss, check your nutrients first. Small changes add up fast, and before you know it, you’ll be feeling (and looking) your best this spring.
Until next time,
Later Bloomers!
