Iron Deficiency: Signs, Causes & How to Support Your Iron Intake

Feeling tired, weak or unusually low on energy? There can be many reasons behind these symptoms, and iron deficiency is one possible cause.

Iron is an essential trace element that your body needs for several important functions, including oxygen transport, energy metabolism and the formation of red blood cells and haemoglobin.

Some people have higher iron requirements or a greater risk of deficiency, including people who menstruate, pregnant women and people following diets that provide little readily absorbed iron.

Let’s explore what iron does, common signs of iron deficiency, what can cause it and how you can support your iron intake through food and supplementation.

Why Does Your Body Need Iron?

Iron is an essential mineral, meaning your body cannot produce it and needs to obtain it through your diet.

Iron contributes to:

• Normal formation of red blood cells and haemoglobin
• Normal oxygen transport in the body
• Normal energy-yielding metabolism
• Normal cognitive function
• Normal function of the immune system
• The reduction of tiredness and fatigue

Iron also has a role in the process of cell division.

What Is Iron Deficiency?

Your body stores iron for future use. Iron deficiency develops when these stores become depleted because iron intake or absorption does not keep up with the body's requirements or iron losses.

Iron deficiency and iron deficiency anaemia are not exactly the same thing. Iron stores can become low before haemoglobin levels fall enough for anaemia to develop.

If iron deficiency progresses, the body may eventually be unable to produce enough haemoglobin for normal red blood cell function. This is known as iron deficiency anaemia.

What Can Cause Iron Deficiency?

There are several reasons why someone may develop low iron levels. These generally fall into three categories:

• Insufficient intake: Not consuming enough iron through the diet.
• Reduced absorption: Certain gastrointestinal conditions or other factors can make it more difficult for the body to absorb iron.
• Increased requirements or losses: Menstruation, pregnancy, growth and blood loss can increase iron requirements or reduce the body's iron stores.

Who Is More Likely to Develop Iron Deficiency?

Some groups need to pay particular attention to their iron intake.

• People who menstruate, particularly those with heavy periods
• Pregnant women
• Children and adolescents during periods of rapid growth
• People following vegetarian or vegan diets
• People with certain gastrointestinal conditions
• People experiencing ongoing blood loss

Individual requirements vary, so belonging to one of these groups does not automatically mean that you are iron deficient.

What Are the Signs of Iron Deficiency?

Iron deficiency may initially cause few or no noticeable symptoms. As deficiency becomes more pronounced, possible symptoms can include:

• Tiredness and fatigue
• Weakness
• Difficulty concentrating
• Headaches
• Dizziness
• Pale skin
• Shortness of breath
• Reduced exercise tolerance
• Brittle nails
• Hair loss

These symptoms are not specific to iron deficiency and can have many other causes. If you suspect that your iron levels are low, a healthcare professional can assess your symptoms and use blood tests to determine whether iron deficiency is present.

How Is Iron Deficiency Diagnosed?

Symptoms alone cannot confirm an iron deficiency. Blood tests are generally used to assess iron status.

Depending on your circumstances, a healthcare professional may look at markers such as haemoglobin and ferritin, which provides information about the body's iron stores.

Identifying the reason for a deficiency is also important, particularly when low iron levels are persistent or there is no obvious dietary explanation.

How Can You Get More Iron Through Your Diet?

Iron occurs naturally in both animal and plant foods, but not all dietary iron is absorbed in the same way.

Heme Iron

Heme iron is found in animal-derived foods and is generally more readily absorbed by the body.

Sources include:

• Red meat
• Poultry
• Fish and seafood

Non-Heme Iron

Non-heme iron is found primarily in plant foods.

Sources include:

• Lentils
• Chickpeas
• Beans
• Tofu
• Whole grains
• Nuts and seeds
• Iron-fortified foods
• Certain green vegetables

People following a plant-based diet can absolutely obtain iron from food, but paying attention to both intake and absorption can be particularly useful.

Why Combine Iron with Vitamin C?

Vitamin C and iron make a useful nutritional pairing.

Vitamin C increases iron absorption. This is particularly relevant for non-heme iron from plant-based foods.

Try combining plant sources of iron with vitamin C-rich foods. For example:

• Lentils with peppers
• Chickpeas with tomatoes
• Oatmeal with berries
• Iron-fortified cereal with kiwifruit

Vitamin C can also be included in an iron supplement formulation.

Can Food and Drinks Affect Iron Absorption?

Some dietary components can influence how much iron your body absorbs.

Tea and coffee contain polyphenols that can reduce the absorption of non-heme iron when consumed around the same time as an iron-rich meal or supplement.

Calcium can also interact with iron absorption, so timing may be worth considering when taking higher-dose iron and calcium supplements.

Rather than avoiding nutritious foods altogether, focus on timing and creating balanced meals that include both iron and foods rich in vitamin C.

Do You Need an Iron Supplement?

An iron supplement can provide an additional source of iron when dietary intake is insufficient or when increased intake has been recommended by a healthcare professional.

However, iron is different from many everyday supplements because more is not necessarily better. Excessive iron intake can be harmful, so high-dose supplementation should not be used simply because you feel tired.

If you suspect a deficiency, consider having your iron status checked before beginning long-term supplementation.

Our Iron supplement combines iron with vitamin C, which increases iron absorption.

When Should You Speak to a Healthcare Professional?

If you experience persistent fatigue, weakness, shortness of breath, dizziness or other symptoms associated with iron deficiency, speak with a healthcare professional.

This is particularly important if you experience heavy menstrual bleeding, are pregnant, have gastrointestinal symptoms or develop iron deficiency repeatedly.

Finding out why your iron levels are low is just as important as restoring them.

Supporting Healthy Iron Levels

Iron plays an essential role in oxygen transport, energy metabolism, cognitive function and the formation of red blood cells.

A varied diet containing iron-rich foods is the foundation of maintaining an adequate intake. Pairing plant-based iron sources with vitamin C can help increase absorption, while supplements can provide additional iron when appropriate.

If you think you may have an iron deficiency, symptoms alone cannot tell you for certain. Checking your iron status and understanding the underlying cause can help you choose the right next step for your individual needs.