New Delhi: Skincare products, hair treatments and beauty procedures may help address visible signs of ageing, but nutrition experts say some changes in the skin, hair and overall wellbeing can also be linked to nutritional deficiencies and underlying health factors.
Nutritionist Rashi Chowdhary, in a recent Instagram post, highlighted three blood-related markers that she believes women should pay attention to — ferritin, vitamin B12 and magnesium. She suggested that checking nutritional status may sometimes provide useful clues when women experience problems such as hair thinning, changes in skin quality or persistent fatigue.
However, the specific blood-level targets mentioned by the nutritionist are not universal medical standards for preventing ageing. Test results need to be interpreted according to a person’s symptoms, age, medical history and laboratory reference ranges.
Ferritin and iron stores
Ferritin is a protein that stores iron in the body and is commonly used as an indicator of iron stores.
Chowdhary highlighted ferritin in relation to hair and skin health, suggesting that women experiencing hair thinning or changes in skin elasticity should consider whether their iron stores are adequate.
Iron is important for several functions, including the production of haemoglobin, which carries oxygen through the body. Iron deficiency can lead to iron-deficiency anaemia and may cause symptoms such as tiredness, weakness, dizziness and shortness of breath.
Hair can also be affected by nutritional deficiencies. Some people with iron deficiency may experience increased hair shedding, although hair loss has many other possible causes, including hormonal changes, thyroid disorders, stress, illness, genetics and inadequate intake of other nutrients.
Chowdhary suggested ferritin levels of 50-70 ng/mL for women seeking healthier hair and skin. However, this should not be interpreted as a universally established target for everyone. Ferritin values need to be assessed alongside haemoglobin, symptoms and other clinical findings.
A ferritin level that falls within a laboratory’s reference range does not necessarily mean that supplementation is required.
Why vitamin B12 matters
The second marker highlighted by the nutritionist is vitamin B12, a nutrient that plays an important role in the formation of red blood cells and the normal functioning of the nervous system.
Vitamin B12 deficiency can cause anaemia and neurological problems. Symptoms may include fatigue, weakness, numbness or tingling, balance problems and cognitive difficulties.
Chowdhary also discussed homocysteine, an amino acid whose concentration can increase when certain nutrients, including vitamin B12, folate and vitamin B6, are insufficient.
She suggested that women should aim for vitamin B12 levels between 500 and 700 pg/mL and keep homocysteine below 7. These figures, however, should be viewed as the nutritionist’s recommendations rather than universal clinical thresholds.
The relationship between vitamin B12, homocysteine and brain health is an area of ongoing medical research. Elevated homocysteine can be associated with nutritional deficiencies and other health conditions, but it would be misleading to say that a particular homocysteine value by itself proves that the brain is ageing faster.
Women in the peri-menopausal period may experience considerable hormonal fluctuations. These changes can affect several aspects of health, but they should not automatically be attributed to vitamin B12 deficiency or elevated homocysteine.
Magnesium and why testing can be complicated
Magnesium is the third marker discussed by Chowdhary. The mineral is involved in hundreds of biochemical reactions in the body, including processes related to muscle and nerve function, energy production and normal cellular activity.
The nutritionist pointed out that only a small proportion of the body’s magnesium is present in blood, with most stored in bones and tissues. This is an important reason why interpreting magnesium status can be more complicated than simply looking at a single blood value.
Chowdhary therefore recommended considering an RBC magnesium test instead of relying only on a standard serum magnesium test.
However, there is no universally accepted test that perfectly measures total body magnesium stores. Serum magnesium remains the commonly used clinical test, particularly when significant magnesium deficiency is suspected. RBC magnesium testing may be available in some settings, but its ability to accurately reflect overall magnesium status is still subject to limitations.
Doctors generally consider symptoms, diet, medications, kidney function and other laboratory findings when assessing possible magnesium deficiency.
Can these markers really determine how fast you age?
The idea that three blood markers can determine how quickly a woman is ageing should be treated cautiously.
Ageing is a complex biological process influenced by genetics, hormones, lifestyle, sleep, physical activity, diet, environmental exposure and chronic health conditions. No single blood test can provide a complete measure of biological ageing.
At the same time, nutritional deficiencies can affect how a person feels and may contribute to problems involving hair, skin, energy levels, blood formation and nervous-system function.
This is why identifying and correcting a genuine deficiency can be beneficial even though it should not be presented as a guaranteed anti-ageing treatment.
When should women consider testing?
Women experiencing unexplained hair loss, persistent tiredness, weakness, numbness, changes in skin or other unexplained symptoms may discuss nutritional testing with a doctor.
Ferritin and iron studies may be particularly relevant for women with heavy menstrual bleeding or other sources of repeated blood loss. Vitamin B12 assessment may be useful for people with risk factors such as a diet low in animal-derived foods, certain gastrointestinal conditions or prolonged use of some medications.
Magnesium deficiency is more likely in certain medical conditions and with some medications, although a person’s overall circumstances need to be considered.
Importantly, women should avoid taking high-dose supplements simply because an online post recommends a particular target.
Diet remains an important foundation
Blood tests are only one part of maintaining good health. A varied and balanced diet can provide many of the nutrients needed for healthy skin, hair, muscles, nerves and other tissues.
Iron-rich foods include legumes, leafy vegetables, nuts, seeds and meat and seafood where included in the diet. Vitamin B12 is naturally concentrated in animal-derived foods, while fortified foods and supplements can provide an alternative for people who do not consume them.
Magnesium is found in foods such as nuts, seeds, legumes, whole grains and leafy green vegetables.
Good sleep, regular physical activity, adequate hydration, stress management and protection from excessive sun exposure also play important roles in healthy ageing.
The takeaway
Ferritin, vitamin B12 and magnesium are important nutrients and laboratory markers that can provide useful information about aspects of health. Deficiencies can have real effects on the body and may sometimes contribute to symptoms involving hair, skin, energy or the nervous system.
However, the specific numerical targets highlighted by a nutritionist should not be treated as universal anti-ageing standards. Blood reports need to be interpreted in context, and supplementation should ideally be based on an identified deficiency or professional medical advice.
For women concerned about premature ageing, hair loss or persistent changes in their health, looking beyond skincare and addressing nutrition, lifestyle and underlying medical conditions may provide a more meaningful approach than relying solely on cosmetic treatments.
View this post on Instagram