What is Iron?
Ever felt lethargic and low on energy? Maybe you’ve been picking up cold after cold, and you’re feeling generally ‘unwell’? Research shows you could be low on iron. Iron is an essential mineral, playing a crucial role in the production of haemoglobin - the protein in red blood cells responsible for carrying oxygen around the body.
When iron is low, energy levels can dip and overall immune function takes a nosedive too - resulting in poorer overall health. Despite it’s vital importance, iron deficiencies are really common.
In this article, we’re looking at:
The role that iron plays in the body
Types of iron deficiency
Signs and symptoms of iron deficiency
Causes of low iron
How much iron we need
Types of iron supplements
Foods rich in iron
Why do we need iron?
Iron is responsible for many bodily functions. We need it, and we can feel it when our iron levels are low.
Iron is essential for:
- Transporting oxygen through the body: iron supports red blood cell production and oxygen delivery. This is why we might feel breathless if iron levels are low.
- Maintaining energy levels: iron helps to reduce fatigue and can improve your physical performance.
- Immune support: iron helps the body to fight infections by maintaining immune function.
- Cognitive function: low iron can result in brain fog and reduced concentration.
- Healthy pregnancy: iron deficiency can be linked to premature birth and low birth weight (NHS).
What are the types of iron deficiency?
There are three stages of iron deficiency.
A mild deficiency refers to reduced iron stores in the body. Often there are no obvious signs or symptoms of iron deficiency at this stage.
A moderate deficiency will be accompanied by symptoms such as fatigue and weakness.
The final stage is severe deficiency, also known as Iron Deficiency Anaemia. Symptoms will be much more noticeable as the body’s production of haemoglobin is drastically reduced. At this stage, extreme fatigue and breathlessness is common.
What are the signs and symptoms of iron deficiency?
You might not experience all of the common sign and symptoms of iron deficiency, and they can vary in severity too. Always speak to your GP If you’re concerned about any of the signs, which include:
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Dizziness or feeling light headed
- Cold hands and feet
- Brittle nails
- Headaches
- Heart palpitations or irregular heartbeat.
Symptoms can develop gradually and potentially get worse over time, which can lead to iron-deficiency anaemia. Read more about the signs and symptoms of low iron.
What causes low iron?
So what exactly causes low iron? There can be more than one cause, and you might find that more than one applies to you. Common causes of low iron include:
- Poor diet: lack of iron-rich foods
- Chronic illness: some conditions affect the way the body absorb nutrients, and can result in a deficiency
- Blood loss: if you have heavy periods, internal bleeding, or give blood regularly you could suffer with low iron.
- Pregnancy: the demands on the body during pregnancy can be intense! Extra iron is needed for you and for baby, and sometimes the body cannot keep up.
It’s worth noting that low iron levels also often occur alongside low Vitamin D levels too. Vitamin D deficiency can be occur due to similar causes, and can also be a result of limited sun exposure.
If any of the above applies to you, it’s a good idea to speak to your GP about your iron levels, even if you’re not experiencing symptoms.
What tests are available to check iron levels?
Your doctor can carry out tests to check your iron levels. You’ll be asked some questions about your diet and lifestyle, and a full blood check will be done to find out if your blood count is normal. According to the NHS, your doctor will also check for Vitamin B12 or folate deficiency anaemia too.
Your doctor may also check how well your body stores iron, and how well you’re able to absorb it too.
Read more about what causes low iron.
How much iron do I need?
Adults need enough iron to maintain energy levels, and to keep anaemia at bay. But how much is that?
As a general guide:
Iron for adults
Men aged 19+ need 8.7mg a day
Women aged 19-49 need 14.8mg a day
Women aged 50+ need 8.7mg a day
(NHS)
Iron for teens
Iron is essential for growth and development, so as a guide boys age 11-18 need 8.7mg per day, and girls age 11-18 need 11.4mg. (NHS)
Iron for pregnancy
Growing a baby is hard work! Extra iron is needed during pregnancy to support growth and increased blood volume. Doctors recommend 27mg per day during pregnancy (National Institutes of Health), and your iron levels will be checked regularly too.
What types of iron supplements are available?
The good news is that iron supplements are widely available, and safe for most people to take. But there are many different types of supplements out there, so its important to choose the right one for you.
Types of supplements include:
- Ferrous Sulfate: this is the most common and affordable form of iron supplement, and it can be found in most pharmacies.
- Ferrous Gluconate: this is a gentler option, with potentially fewer side effects.
- Ferrous Fumarate: this is a highly absorbable form of iron.
- Iron Gummies or Liquid Iron: this is ideal if you have trouble swallowing pills.
- Intravenous (IV) Iron: this is used for severe deficiency cases under medical supervision.
If you’re not sure which is right for you, speak to your GP for advice.
What are the side effects of iron supplements?
Iron is essential, but taking a supplement could cause side effects. Its important to discuss this with your pharmacist or doctor before you start taking then, and to make an appointment if the side effects persist, or stop you from caring out your day to day activities.
Iron gummies can be more gentle on the digestive system, so worth considering over traditional tablets.
Common side effects include:
- Nausea
- Stomach pain
- Constipation or diarrhoea
- Dark coloured poo
- Iron toxicity - in very severe cases
Foods rich in iron
Supplements are recommended alongside a healthy and balanced diet, and should never be a replacement for this. There are lots of ways you can increase your iron intake via diet, by choosing foods such as:
- Red meat: beef, lamb, pork
- Poultry: chicken, Turney
- Fish: salmon, tuna, sardines
- Plants: lentils and beans, tofu and soy products, dark leafy greens such as kale and spinach
- Cereals: look for products that have been fortified with iron, whole grains
- Nuts and seeds
The bottom line on Iron
Iron is an essential nutrient, responsible for oxygen transport, energy production, and overall well-being. Iron deficiency is common, but it can be managed through dietary changes, supplementation, and regular testing.
Getting enough iron is particularly important for women, teenagers, and mums-to-be, to maintain good health and to prevent anaemia.
