As runners we tend to pay attention to MACRONUTRIENTS – Protein, Carbohydrate and Fat so we thought today we’d spotlight the role of micronutrients especially in our midlife phase.

We’ll be talking about

1.    The different categories of micronutrients and a taking a look at Vitamins

2.    The importance of minerals from your food plan

3.    The potential health concerns you may have in midlife which may be affected by mineral deficiency

4.    A spotlight on iron deficiency and what you can do about it

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An overview of Vitamins and Minerals.


Water-soluble Vitamins – what are they, how do we absorb them and main food sources.


Fat-soluble Vitamins – what are they, how do we absorb them and main food sources.


An overview of macro minerals and trace minerals and the importance of consuming enough but not too much.


Potential health concerns facing mid-life women which may be affected by micronutrient deficiencies.

 ·      IRON DEFICIENCY – during perimenopause periods become erratic and sometimes women experience excessively heavy blood loss which can lead to anaemia and symptoms of fatigue, low energy, shortness of breath.

·      BONE HEALTH – this may not be top of mind when you are in the perimenopause or menopause transition, however this is a vital time to ensure you are supporting bone mineral density. Calcium, Magnesium, Vitamin D and many trace minerals are key to maintaining bone mineral density.

·      STRESS – midlife can often be a time of living with chronic stress with all the responsibilities we have for family E.g. responsibilities for children, elderly parents, our jobs and managing a home. When we are in a position of chronic stress we have a higher requirement for B Vitamins, Vitamin C and Magnesium. Which may mean the body prioritises these nutrients for managing stress and so there is less to power other systems like energy production.

·      THYROID health – Hypothyroidism is a condition which affects up to 5% of the general population, with a further estimated 5% being undiagnosed. Worldwide, environmental iodine deficiency is the most common cause of all thyroid disorders, including hypothyroidism, researchers believe we are not getting enough iodine from our food. Iodine and Selenium are vital for thyroid hormone production.


A spotlight on iron deficiency and what you can do about it.


Nutritional Guidelines on Iron Requirements


Nutrition Tips of optimising dietary iron intake and promoting bioavailability.

 1 Key Action to do after today’s episode

We suggest you get your iron status tested either by your GP of if you’d like a suggestion for an at home test kit drop us an email at and we’ll let you have our suggestion.

Related Topics:

Iron Woman

Hormone Health in Mid-Life

Perimenopause and Performance


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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Aileen and Karen