Iron deficiency: 7 signs you may be low in iron and tips to tackle it

Iron deficiency is common, particularly among women of childbearing age, but it can also affect other groups. Here are seven signs that may indicate iron deficiency:

1. Excessive tiredness: iron deficiency can cause persistent tiredness. You may feel exhausted even after a good night’s sleep.

2. Shortness of breath and getting out of breath easily: low iron levels can reduce the blood’s ability to carry oxygen, potentially causing shortness of breath, particularly during exercise or everyday activities.

3. Heart palpitations: anaemia caused by iron deficiency can lead to an increased heart rate and palpitations as the heart works harder to supply the body with oxygen.

4. Pale skin: iron deficiency can affect red blood cell production and may cause paler skin or lips.

5. Brittle hair and nails: a lack of iron can make hair dry, brittle and cause it to lose its shine. Nails may also become brittle, split and develop white spots. 

6. Difficulty concentrating: iron deficiency can affect concentration and alertness. You may find it harder to focus on everyday tasks or experience difficulties with memory.

7. Cravings for non-food substances (pica): in some cases, people with iron deficiency may develop cravings for non-food substances such as ice, clay or dirt. This is known as pica and can be associated with iron deficiency.

1. Eat iron-rich foods: include iron-rich foods in your meals, such as red meat, leafy green vegetables (spinach and kale), pulses (lentils and beans), dried fruit (such as dried apricots), nuts, whole grains, seafood and eggs.

2. Combine iron with vitamin C: vitamin C helps the body absorb iron, particularly from plant-based foods. Try combining iron-rich foods with sources of vitamin C, such as citrus fruits, berries, red peppers, tomatoes or fresh orange juice.

3. Avoid drinks that can reduce iron absorption: tea and coffee can reduce iron absorption when consumed with meals. Try drinking them between meals instead.

5. Consider iron supplements: if you have an iron deficiency, dietary changes alone may not be enough. Speak to a healthcare professional before taking iron supplements, as they can advise whether supplementation is needed and recommend an appropriate dose.

6. Check for problems with iron absorption: certain medical conditions, such as coeliac disease and other gastrointestinal disorders, can affect iron absorption. If you have persistent digestive symptoms or unexplained iron deficiency, consult a healthcare professional.

7. Follow medical advice: if you are diagnosed with iron deficiency, follow your healthcare professional’s advice on treatment. They can recommend the appropriate dosage and duration of treatment and monitor your iron levels as needed.

Want to find out more? Read our articles on iron deficiency:

• Iron deficiency: what are the risks?

• Iron deficiency and anxiety: what’s the link?

• Iron deficiency: what should you eat?

Camille specialises in writing content on the topics of beauty, health, and natural well-being. Passionate about these subjects, she writes articles for major media outlets to help everyone look after themselves in a natural and holistic way.

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