Iron Deficiency: symptoms, causes and iron-rich foods to replenish your levels

Iron is a vital mineral that plays a crucial role in energy production, oxygen transport, and overall well-being. Despite its importance, iron deficiency remains one of the most common nutritional deficiencies worldwide, with 30% of non-pregnant women aged between 15–49 affected by it, according to the World Health Organisation. Iron deficiency often goes unnoticed until symptoms become disruptive or iron and/or haemoglobin levels drop to alarmingly low levels, prompting a diagnosis.

I frequently come across iron deficiency in my clinic—among both men and women—where individuals are either unaware of their deficiency or only begin to notice it when they experience significant fatigue, weakness, or other signs that demand attention, or when it’s picked up during a routine blood test.

In this blog, we’ll look at the causes and symptoms of iron deficiency, who is most at risk, and dietary sources of iron-rich foods.

Why Iron Matters

Iron is essential for the production of haemoglobin, a protein in red blood cells responsible for carrying oxygen from the lungs to the tissues throughout the body. Iron deficiency leads to reduced haemoglobin production, impairing oxygen delivery to various organs, which results in symptoms like fatigue, weakened immunity, and cognitive difficulties. Iron deficiency can also compromise athletic performance and delay recovery from exercise.

Common Iron Deficiency Symptoms

Iron deficiency symptoms can be subtle in the early stages, making it easy to overlook. However, they may worsen over time. Key signs to watch for include:

• Persistent Fatigue: Feeling tired even after a full night’s rest.

• Shortness of Breath: Feeling out of breath after light physical activity.

• Dizziness & Headaches: Oxygen-starved tissues in the brain can cause frequent dizziness or headaches.

• Brittle Nails & Hair Loss: Nails that become weak or break easily, and thinning hair are commonly linked to low iron.

• Pale Skin: A lack of healthy red blood cells may cause a washed-out or pale complexion.

• Cold Hands & Feet: Poor circulation, resulting from insufficient haemoglobin, often leads to cold extremities.

• Restless Legs: Unexplained sensations of restlessness or discomfort in the legs, particularly when lying down.

  
  

Who Is Most at Risk?

Certain groups are more prone to developing iron deficiency due to lifestyle, diet, or physiological factors. These include:

• Women with Heavy Periods: Monthly blood loss significantly depletes iron reserves.

• Pregnant Women: During pregnancy, iron requirements increase due to the higher blood volume and fetal development.

• Vegetarians & Vegans: Plant-based sources of iron (non-heme) are less efficiently absorbed by the body compared to animal-based (heme) iron.

• Athletes: High-intensity exercise can increase iron loss through sweat and foot-strike haemolysis.

• Frequent Blood Donors: Regular blood donation depletes iron levels and can lead to deficiency.

• Individuals with Gastrointestinal Disorders: Conditions like celiac disease, irritable bowel syndrome (IBS), acid reflux conditions or Crohn's disease can impair the body’s ability to absorb iron from food. 

The Best Sources of Iron-rich Foods

Iron exists in two primary forms: heme iron (found in animal products) and non-heme iron (found in plant-based foods).

• Heme Iron (Animal-Based, Highly Absorbable):

  • Red meat (beef, lamb, venison)

  • Organ meat (liver, kidney)

  • Poultry (chicken, turkey)

  • Seafood (salmon, sardines, mussels)

• Non-Heme Iron (Plant-Based, Less Absorbable):

  • Lentils & chickpeas

  • Tofu & tempeh

  • Quinoa

  • Dark leafy greens (like spinach, kale)

  • Nuts & seeds (pumpkin seeds, almonds)

  • Dates, figs, and prunes

Boosting Absorption

Vitamin C significantly enhances the absorption of non-heme iron, so pairing iron-rich foods with citrus fruits, peppers, or tomatoes can improve your body’s ability to absorb it. Conversely, substances like tea, coffee, phytates (found in legumes and pulses), and calcium-rich foods can inhibit iron absorption if consumed in large quantities. However, when consumed in balanced amounts, these substances typically have little to no significant impact on iron absorption, particularly if the diet is rich in iron and vitamin C.

Round Up

Iron deficiency is a widespread condition that can be managed through dietary adjustments and/or supplementation. Supplementation should be under the supervision of a healthcare practitioner, as iron overload can be harmful. If you experience frequent fatigue, poor concentration, or physical symptoms such as hair loss, brittle nails or restless legs, it’s important to have your iron levels checked by your GP or a private healthcare practitioner.

The British Nutrition Foundation (BNF) outlines the recommended daily iron intake for different groups:

• Adult men (19-50 years): 8.7 mg/day

• Adult women (19-50 years): 14.88 mg/day (due to menstruation)

• 50+ years (men and women): 8.7 mg/day

  
  

If you are concerned about your iron levels, you can email me at info@wellnesswithruchi.com or feel free to book my no-obligation 20-minute consultation via the website. I would love to hear from you.

References

• Bauer, M., Sipes, D., & Tieken, A. (2019). Iron deficiency and its impact on athletic performance. Journal of Sports Medicine, 45(8), 1254-1264.

• British Nutrition Foundation. (2017). Nutrition requirements update. https://www.nutrition.org.uk/media/1z2ekndj/nutrition-requirements-update.pdf

• Hallberg, L. (2013). Iron deficiency and iron deficiency anemia in women: An overview. Scandinavian Journal of Clinical and Laboratory Investigation, 73(7), 531-537.

• Zhang, X., Li, Q., & Zhang, J. (2018). Iron deficiency during pregnancy: Consequences, risks, and treatment options. British Journal of Obstetrics and Gynaecology, 125(6), 642-649.

• Macdougall, K., Barlow, L., & Beck, L. (2017). The absorption of non-heme iron: The impact of diet and health conditions. The Journal of Nutrition, 147(12), 2205-2214.

• Peeling, P., & Dawson, B. (2009). Iron status and performance in athletes: A review of the evidence. Sports Medicine, 39(3), 207-223.

• Almquist, T., Lee, C., & Davis, M. (2017). The effects of regular blood donation on iron stores and iron deficiency. Transfusion Medicine Reviews, 31(3), 153-161.

• Kashyap, P., & Shah, N. (2017). Iron deficiency in gastrointestinal diseases. Journal of Gastrointestinal Disorders, 56(5), 835-846.

• Lynch, S., & Cook, J. (2003). The effect of tea and coffee on the absorption of non-heme iron. American Journal of Clinical Nutrition, 77(2), 387-392.

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About Ruchi

Hello, I am Ruchi Bhuwania Lohia, a London based longevity Nutritional Therapist, Wellness Speaker and founder of Wellness with Ruchi.

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