What are the Symptoms of an Iron Deficiency?
Sometimes, fatigue can be more than just the result of a bad night’s sleep. Iron deficiency affects millions of people worldwide- and yet loads of us just aren’t aware of impact low iron can have on our health. So, what are the signs and symptoms of iron deficiency, and what can we do about it? WUKA experts discuss.
In this article we’ll be looking at:
Common symptoms of Iron deficiency
Less well known signs of Iron deficiency
The importance of iron
Who might need to boost iron levels
How to boost your Iron levels
The subtle signs and symptoms of Iron Deficiency
An iron deficiency can sneak up on you, developing gradually, allowing you to brush off early symptoms more easily. Maybe you're just tired or stressed, or suffering with PMS. Maybe. Or maybe your iron levels are low, and your your body is really trying to tell you!
Physical Signs You Shouldn't Ignore
That overwhelming tiredness you're feeling? It might be more than just a busy schedule. When iron levels drop, your body struggles to produce enough haemoglobin, which carries oxygen to your cells. This leads to fatigue that sleep alone just cannot fix.
Watch out for these other telltale signs:
- Pale skin, especially inside your lower eyelids. You can check this by gently pulling down your lower eyelid while looking in the mirror. Inside should be a vibrant red colour - pale pink or yellow could indicate low iron.
- Shortness of breath during normal activities.
- Cold hands and feet
- Brittle nails that break easily.
- Unusual cravings for ice or non-food items. This is known as pagophagia.
- Headaches
- Dizziness
The Less Obvious Symptoms
Your body needs iron for more than just energy. Other less common symptoms of low iron include:
- Hair loss - caused by lack of oxygen to the hair follicle.
- Restless legs - caused by drops in dopamine.
- Difficulty concentrating - likely due to restricted oxygen to the brain, affecting memory and cognition.
- Heavy periods - a viscous circle, since heavy periods can also exacerbate low iron.
Why do we need Iron?
Iron is essential for making red blood cells, which are responsible for carrying oxygen around the body. Severe Iron Deficiency can lead to Anaemia, which can lead to serious complications. Read more about iron here.
Who's Most Likely to Need More Iron?
Some of us are more at risk of developing low iron than others. Knowledge is power - knowing if you’re in a high risk group can help you take preventative steps:
- People who have a menstrual cycle - especially if your period is heavy. When we lose blood, we lose iron, and it can be difficult for some to replenish stores.
- Mums-to-be - blood volume increases during pregnancy, and your body uses more iron to make sure that enough blood is going to baby. That means you need to have good stores to make sure there’s enough for you, too.
- Athletes, especially endurance runners - research shows that iron is essential for athletes, as it has such a crucial role in energy metabolism and oxygen transport.
- Vegetarians and vegans - meat and dairy based foods are naturally high in iron, so a diet which does not contain those foods could result in iron deficiency.
- People with certain digestive conditions - some conditions can restrict nutrient absorption.
- Growing teenagers - your teen’s developing body needs iron as it grows, and even more so for girls who have a menstrual cycle.
Read more about what causes low iron here.
Getting Your Iron Levels Back on Track
It’s thankfully fairly easy to boost your iron levels and start feeling a little better. Here’s how you do it:
Foods rich in iron
Supplements can help, but they’re no replacement for a balanced diet, and should be taken alongside iron rich foods such as:
- Dark leafy greens such as spinach and kale
- Legumes and beans
- Fortified cereals
- Quinoa and other whole grains
- Pumpkin seeds
- Dried fruits such as raisins and apricots
Animal sources contain heme iron, which your body absorbs more easily:
- Lean red meat
- Oysters and clams
- Chicken and turkey
- Fish
Iron supplements
Iron supplements can bridge the gap when diet alone isn’t quite enough.
Iron gummies are great for anyone who struggles with traditional pills. New WUKA Cycle Care Iron &Vitamin C gummies don’t just taste great and are easier to take, they’re They’re not just easier to take, but the vitamin C also helps your body absorb iron more effectively. These contain 14mg iron and 90mg Vitamin C for adults, or 11mg iron and 40mg vitamin C for teens.
These gummies are suitable for vegans and vegetarians too - and because they’re in gummy form, they’re much gentler on the stomach than conventional iron pills.
And by the way, the vitamin C connection matters - whether you're taking natural iron tablets or gummies, combining them with vitamin C significantly boosts absorption. That's why many supplements now include both nutrients together.
Other options for iron supplements include capsules or liquids. Speak to your GP or pharmacist for advice on the best option for you.
How to take iron supplements
Always read the label on your supplements, and follow guidance closely. As a general guide, its a good idea to:
- Take iron supplements on an empty stomach if possible
- Avoid taking iron with coffee, tea, or calcium supplements
- Include vitamin C-rich foods with iron-rich meals
- Space iron supplements apart from certain medications - speak to your GP or pharmacist for advice.
When to see a doctor about low iron
Mild iron deficiencies often respond well to simple dietary changes and supplements, but ore severe cases need medical attention. Make an appointment to see your doctor if you experience:
- Extreme fatigue that interferes with daily life
- Rapid heartbeat
- Chest pain
- Frequent headaches
- Unexplained weakness
Your doctor can request blood tests to check your iron levels and help create a personalised plan to restore them.
Its important to know that different forms of iron work better for different people, so listen to your doctor and follow guidance suitable for you.
Remember that iron supplements aren't one-size-fits-all. Too much iron can be harmful, so always follow recommended dosages and work with a healthcare provider to monitor your levels, especially if you're using supplements long-term.
Starting with natural sources and carefully chosen supplements, while paying attention to absorption-boosting strategies, can help you maintain healthy iron levels and feel your best again.
