Iron, calcium, and vitamin D deficiencies are common in teenage girls and can significantly affect energy, mood, and long-term health. Recognising signs and addressing them early matters.
What is going on?
Iron deficiency is the most common nutritional deficiency worldwide and particularly affects menstruating teenagers. Symptoms include exhaustion, pallor, poor concentration, and frequent illness. Calcium deficiency affects bone development during the critical teenage years. Vitamin D deficiency is very common in the UK due to limited sunlight and affects mood, immunity, and calcium absorption. All three can significantly impact how your teen feels and functions.
What is normal:
Key takeaways
- Adequate energy for daily activities
- Normal colour in skin, gums, and nail beds
- Strong bones and teeth
- Healthy mood and concentration
- Normal growth and development
- Wounds healing normally
What is not normal (seek support):
- Extreme persistent tiredness
- Pale skin, pale inside lower eyelids
- Brittle nails or hair loss
- Frequent infections
- Muscle weakness or bone pain
- Low mood or difficulty concentrating
Your teen’s perspective:
I felt exhausted for months before anyone realised I was iron deficient. Once I started taking supplements, it was like night and day, I had no idea how much the deficiency was affecting me. I wish we had figured it out sooner.
How to start the conversation:
- “Feeling this tired is not normal, let us get you checked out.”
- “Your body needs specific nutrients right now, and we might be missing something.”
- “A blood test can tell us if there is something simple we can fix.”
- “This is not about what you are doing wrong, deficiencies are really common.”
- “Let us work together to make sure you are getting what you need.”
Do:
- Recognise signs of deficiency (fatigue, pallor, weakness)
- Request blood tests if symptoms persist
- Include iron-rich foods with vitamin C (aids absorption)
- Ensure calcium through dairy or fortified alternatives
- Consider vitamin D supplements (especially in winter)
- Address any dietary restrictions that limit nutrients
Avoid:
- Dismissing symptoms as typical teenage tiredness
- Assuming diet is adequate without checking
- Self-diagnosing or over-supplementing without tests
- Ignoring deficiency because blood tests seem like a hassle
- Waiting until deficiency becomes severe
- Making them feel blamed for their deficiency
Watch for:
Watch for persistent tiredness, pallor, frequent illness, poor concentration, or mood changes. Track symptoms to share with healthcare providers.
When to seek help:
Consult a GP if you suspect deficiency. Blood tests can identify iron, ferritin, vitamin D, and other levels. Treatment may include dietary changes and supplements under medical guidance.
In the app:
Ladybird’s tracking of energy and symptoms helps identify persistent patterns that might suggest nutritional deficiency, supporting conversations with healthcare providers.
Iron, calcium, and vitamin D deficiencies are common in teenage girls and can significantly affect wellbeing. Recognise the signs (fatigue, pallor, weakness) and get blood tests if symptoms persist.
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- healthy diet for teenage girls
- how can I be emotionally available and supportive without enabling my teen?
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