Iron deficiency: signs and risks to be aware of

Iron is a trace element essential for the proper functioning of your body. It plays numerous roles, including in the production of hemoglobin (the vital protein that transports oxygen in your blood from your lungs to your body’s cells), in your immune system, in cellular energy production (your energy metabolism), in proper brain function, in DNA synthesis, and even in your emotional balance and mental health.

It therefore plays a role in many aspects of your physical and psychological health, which is why we recommend that you always ensure an adequate daily intake of iron.

What is iron deficiency?

Iron deficiency refers to a reduction in the body’s iron stores, which disrupts several vital functions. Iron is involved in the production of hemoglobin, a protein essential for oxygen transport by red blood cells. When these reserves are depleted, the body compensates by reducing tissue oxygenation, which affects energy levels, muscle function, and brain function. In cases of prolonged deficiency, iron-deficiency anemia can develop, leading to serious consequences such as chronic fatigue and cardiovascular disorders. It is therefore essential to understand the contributing factors and ways to prevent this deficiency.

When the body’s iron stores are insufficient to meet its normal needs, this is referred to as iron deficiency. There are many possible causes.

Insufficient or poorly adapted dietary intake

A diet that lacks variety, is overly restrictive, or is low in iron sources can gradually lead to a decline in iron stores. People following a vegetarian or vegan diet may also be at higher risk if their intake of plant-based iron is not sufficiently diverse and optimized.

Furthermore, certain dietary habits can limit iron absorption, particularly excessive consumption of tea or coffee during meals, due to the tannins they contain, which reduce the absorption of non-heme iron.

Iron loss due to bleeding

Blood loss is a common cause of iron deficiency. It can be linked to heavy menstrual bleeding. This is confirmed by the statistics: in France, it is estimated that approximately 25% of premenopausal women have insufficient iron stores, and that about 5% of them develop anemia—conditions that are significantly less common in men and the elderly. (1)

Blood loss can also result from repeated or chronic bleeding, whether of gynecological, digestive, gingival, or nasal origin. Over time, this loss can deplete the body’s reserves if not compensated for.

Increased needs at certain stages of life

Certain periods naturally increase iron requirements. This is particularly true during pregnancy and breastfeeding, which place heavy demands on maternal reserves. Periods of rapid growth in children and adolescents also lead to increased needs, making the balance more fragile if intake does not keep pace. (2)

Less Efficient Iron Absorption

Certain digestive conditions can impair iron absorption in the intestines, such as celiac disease, inflammatory bowel disease, or other chronic digestive disorders. Similarly, long-term use of certain medications, such as proton pump inhibitors, antacids, or certain anti-inflammatory drugs, can limit iron absorption. (3)

The symptoms of iron deficiency are varied and can affect several systems in the body. Here is a list of the most common symptoms:

• Chronic fatigue: a feeling of exhaustion that persists despite rest, resulting from insufficient oxygen being transported to the tissues;

• Abnormal pallor: this may be visible on the skin, gums, or inside the eyelids;

• Rapid shortness of breath: this may occur during moderate activity, or even at rest in more severe cases;

• Frequent dizziness and lightheadedness: often experienced during changes in posture;

• Difficulty concentrating: sometimes associated with memory loss, linked to insufficient oxygenation of the brain;

• Brittle hair and excessive hair loss: which may be due to weakened hair follicles;

• Fragile or ridged nails: they may sometimes take on a concave, "spoon-shaped" form (koilonychia);

• Heart palpitations: felt without intense physical exertion, indicating the body’s attempt to compensate;

• Restless Legs Syndrome (RLS) : RLS often occurs at bedtime and is exacerbated by fatigue;

• Increased susceptibility to infections : which may reflect a weakened immune system;

• Digestive disorders : such as diarrhea or abdominal discomfort, sometimes associated with less efficient intestinal absorption;

• Deep dark circles: giving the face a tired appearance;

• Red, painful tongue (glossitis): sometimes accompanied by cracks at the corners of the mouth (angular cheilitis).

The diagnosis of iron deficiency is based on a combination of clinical observations and laboratory tests.

1. Look for telltale signs : persistent fatigue, unusual paleness, or difficulty concentrating may be the first signs of iron deficiency. These signs alone are not enough to make a diagnosis, but they warrant attention.

2. Confirm with a blood test : Specific blood tests are necessary to confirm the diagnosis. Among these tests, ferritin measurement is essential, as it reflects the body’s iron stores. Low ferritin is often an early sign of deficiency. Other parameters such as hemoglobin levels, mean corpuscular volume (MCV), or transferrin can also be analyzed.

3. Adapt screening to the situation : In certain individuals, such as pregnant women or those with chronic blood loss, screening may be recommended even in the absence of significant symptoms.

4. Identify an underlying cause if necessary : When the deficiency is confirmed, additional tests may be considered to determine the cause, particularly if gastrointestinal bleeding is suspected.

As a reminder, it is important to consult a healthcare professional to interpret test results and establish an appropriate treatment plan.

Certain dietary supplements and superfoods can effectively help prevent or correct the symptoms of iron deficiency:

Iron Bisglycinate

This dietary supplement combines Ferrochel® iron—a patented chelated form with high bioavailability—and PureWay-C® Vitamin C to optimize iron absorption. A single capsule per day covers 100% of the recommended daily intake for iron and Vitamin C. Iron helps reduce fatigue, supports normal oxygen transport, aids in the formation of red blood cells, and contributes to normal energy metabolism. Vitamin C enhances iron absorption, supports the immune system, and helps protect cells against oxidative stress.

Contraindications: Not recommended for people with conditions resulting in abnormal iron accumulation (hemochromatosis, polycythemia, etc.). Pregnant and breastfeeding women are advised to consult a healthcare professional before taking any supplements. Keep out of reach of young children.

Organic Spirulina from France

Spirulina is an exceptional dietary supplement for addressing iron deficiency. With its naturally bioavailable iron content, it helps reduce fatigue and supports normal energy metabolism. Rich in protein (60–70%) and antioxidants such as phycocyanin, it strengthens the body’s natural defenses. Ideal for women with heavy periods or vegetarians, it offers a safe, contaminant-free solution to meet your nutritional needs.

Contraindications: For adults only. Pregnant and breastfeeding women should consult their doctor. Spirulina is not recommended for people with phenylketonuria, hemochromatosis, high uric acid levels, or muscle or liver conditions. The presence of phycocyanin may cause an allergic reaction.

Optimised vitamin C powder

Thanks to its ability to increase iron absorption, PureWay-C® Vitamin C is a valuable ally in combating deficiencies. Its optimized formula, enriched with plant lipids and citrus bioflavonoids, offers high bioavailability and good digestive tolerance. Ideal for reducing fatigue caused by iron deficiency, it can be easily taken in water or juice. As an added bonus, it supports immunity and skin health thanks to its antioxidant properties.

Contraindications: Do not exceed the recommended daily dose. For adults only. Pregnant or breastfeeding women are advised to consult a healthcare professional before taking any supplements.

Superfoods

Organic Baobab Fruit Pulp Powder

Exceptionally rich in Vitamin C, Baobab pulp promotes iron absorption, helping to reduce fatigue associated with deficiencies. A natural source of calcium and antioxidants, it supports vitality and nutritional balance. With its fruity and tangy flavor, it’s delicious in smoothies, yogurt, or refreshing drinks. This African treasure is ideal for preventing iron deficiency while boosting energy and well-being every day.

Contraindications: Keep out of reach of children. Do not use if you have a known allergy to baobab.

Moringa Powder

Made from 100% pure and natural Moringa leaves, this powder is known for its high content of vitamins, minerals, and active compounds. A source of beta-carotene, B vitamins, essential amino acids, and minerals such as calcium, potassium, and iron, Moringa can support iron intake as part of a balanced diet. It’s easy to incorporate into your daily routine—simply take 1 teaspoon and mix it into fruit juice, a smoothie, herbal tea, or soup.

Contraindications: Not recommended for pregnant or breastfeeding women, children, or people with diabetes or hypoglycemia.

To support your daily iron intake, certain dietary habits can make a real difference.

• Morning: Eat citrus fruits to boost the absorption of iron in your breakfast. 

• Snack:Add a spoonful of spirulina to orange juice, a smoothie, or a bowl of Greek yogurt or skyr.

• Lunch: Include iron-rich vegetables like lentils or spinach, paired with lean meat

• Dinner: Eat iron-rich foods like quinoa or fatty fish, paired with leafy green vegetables.

• Avoid: drinking tea or coffee too close to meals, as well as foods high in phytates (compounds naturally found in certain whole grains, legumes, and seeds), as they can limit iron absorption.

An iron deficiency carries various risks if left untreated. If your iron stores are simply depleted, your body’s normal functioning is not yet affected.

As iron deficiency worsens—though not yet reaching the stage of anemia—clinical signs of iron deficiency appear: pale complexion, rapid pulse, dyspnea (abnormal shortness of breath with minimal exertion), extreme fatigue, brittle hair, etc.

In an advanced stage of iron deficiency, the condition is referred to as iron-deficiency anemia, which corresponds to abnormally low hemoglobin levels in the blood and involves more severe symptoms. This condition affects muscle, brain, and heart function: weight loss, severe pallor, loss of appetite, immune system dysfunction, mood disorders, concentration difficulties, etc.

Finally, in advanced stages, amenorrhea (cessation of menstruation), chest pain, and heart failure may develop.

To support your daily iron intake, certain foods should be prioritized, taking into account the form of iron and combinations that promote its absorption.

• Foods rich in heme iron: Heme iron, found in animal-based foods, is the form best absorbed by the body. It is found particularly in red meat, organ meats (such as liver), fish, seafood, and eggs.

• Foods rich in non-heme iron: Non-heme iron comes from plants. It is found in legumes (lentils, chickpeas, beans), leafy green vegetables, and nuts and seeds. Since its absorption is lower, it benefits from being paired with other foods.

• Foods rich in Vitamin C: Vitamin C promotes the absorption of non-heme iron. It is therefore advisable to pair foods rich in plant-based iron with sources of Vitamin C such as citrus fruits, bell peppers, cabbage, berries, or parsley.

To prevent the risk of deficiency, we recommend that you first consult your doctor regularly (every 2 or 3 years if you have no symptoms or specific medical conditions) to check your body’s iron status through a blood test.

• Monitor your iron needs : Your iron needs vary throughout your life. Be sure to consult your doctor regularly so they can order a blood test to check your iron levels, determine your specific needs, and adjust your dietary intake accordingly.

• If necessary, take supplements: in the event of iron deficiency, we recommend always consulting your doctor to obtain specific recommendations based on your level of anemia. Your doctor can prescribe appropriate iron supplements, whether in the form of medication or more natural options like dietary supplements.

• Adopt a healthy and balanced lifestyle as much as possible : in addition to a balanced, iron-rich diet, focus on healthy and varied lifestyle habits to avoid the risk of deficiencies. Remember to engage in regular physical activity, ensure you get restful sleep, and adopt stress management techniques such as breathing exercises, sophrology, meditation, or yoga.

Check out our comprehensive Aroma-Zone guide on natural solutions to address iron deficiency.

Medical treatment for iron deficiency depends on the cause, severity, and the patient’s overall health. It primarily involves supplementation in the form of medication and, in some cases, addressing the underlying cause.

These generally provide relief from the symptoms of iron deficiency fairly quickly. The duration of treatment depends on the severity of the deficiency, but it is typically 3 to 6 months to replenish iron stores. Medical follow-up with regular blood tests (ferritin and hemoglobin) is essential to verify the treatment’s effectiveness and adjust the dosage if necessary.

• Oral iron supplements: Iron tablets or syrups are the first-line treatment. Ferrous salts, such as ferrous sulfate, are most commonly prescribed due to their high absorption rate. These treatments should be taken between meals to optimize absorption and in combination with a source of vitamin C (e.g., orange juice) to increase their effectiveness. Possible side effects include digestive issues such as nausea, constipation, or abdominal pain.

• Intravenous iron : In cases of oral iron intolerance, severe deficiency, or suspected poor intestinal absorption, iron infusions may be administered. This method is rapid and effectively restores iron stores, but it requires strict medical monitoring to prevent allergic reactions or side effects.

• Treatment of the underlying cause: If the deficiency is related to blood loss (heavy periods, ulcers, gastrointestinal bleeding), it is essential to treat the cause to prevent recurrence. This may include hormonal treatments (in the case of heavy menstruation), medications, or surgery.

Medical follow-up with regular blood tests (ferritin and hemoglobin) is essential to verify the effectiveness of the treatment and adjust the dosage if necessary.

If you suspect an iron deficiency, it is recommended that you do not take supplements without medical advice. An excess of iron can indeed be harmful to the body. Iron-based dietary supplements should be used as part of a varied and balanced diet and are not a substitute for medical care. If you are pregnant, breastfeeding, have a chronic condition, or are taking medication, it is advisable to consult a healthcare professional before taking any supplements. Always follow the recommended doses and keep dietary supplements out of the reach of children.

If you take multiple dietary supplements, remember to space out your iron intake from certain minerals like zinc or calcium, which can compete for absorption. For better absorption, we recommend taking it at a different time of day than these supplements, ideally with a source of vitamin C.

Stéphanie Catrysse is a naturopath (certified by the FENA), a wellness massage and lymphatic drainage practitioner, and a personal development coach. She is passionate about alternative medicine and practices a holistic approach to health.