Are you getting enough iron? Common signs of iron deficiency in women.

Iron deficiency is one of the most common nutritional deficiencies worldwide, and women are particularly at risk. As a doctor, I frequently see women struggling with symptoms such as fatigue, low energy, poor concentration and breathlessness, only to discover that low iron levels may be contributing to how they feel.

The good news is that understanding your iron needs and making appropriate dietary changes can often help support healthy iron levels.

Why Are Women More at Risk of Iron Deficiency?

Women generally require more iron than men due to menstrual blood loss during their reproductive years.

The risk of iron deficiency may be higher in women who:

• Experience heavy menstrual periods

• Are pregnant or planning a pregnancy

• Follow vegetarian or vegan diets

• Have restrictive eating patterns

• Participate in high levels of endurance exercise

• Have certain digestive conditions that affect nutrient absorption

Although iron deficiency can occur at any age, it is particularly common during the reproductive years and pregnancy.

Common Signs and Symptoms of Iron Deficiency

Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen around the body. When iron stores become depleted, symptoms can develop gradually and may include:

Persistent tiredness

Feeling exhausted despite adequate sleep is one of the most common symptoms.

Reduced concentration

Some people notice "brain fog", difficulty focusing or reduced productivity.

Shortness of breath

You may feel more breathless than usual during exercise or everyday activities.

Dizziness or headaches

Low iron levels can sometimes contribute to light-headedness or frequent headaches.

Pale skin

A noticeable loss of colour in the skin may occur in more significant deficiency.

Hair thinning

Although many factors can contribute to hair loss, low iron stores may play a role in some women. It's important to remember that these symptoms are not specific to iron deficiency and can have many causes. If you are concerned, speak with your GP for appropriate assessment and testing.

Iron-Rich Foods to Include in Your Diet

Dietary iron comes in two forms: haem iron and non-haem iron.

Haem Iron Sources

These are generally absorbed more efficiently by the body and include:

• Lean red meat

• Poultry

• Fish

• Shellfish

Non-Haem Iron Sources

These include:

• Lentils

• Beans

• Chickpeas

• Tofu

• Dark green leafy vegetables

• Fortified breakfast cereals

• Nuts and seeds

A varied and balanced diet can help support healthy iron intake.

How to Improve Iron Absorption

It's not only what you eat that matters, but how you combine foods. Vitamin C can enhance the absorption of non-haem iron, so consider pairing iron-rich foods with:

• Citrus fruits

• Berries

• Peppers

• Tomatoes

• Broccoli

  
  

For example, adding peppers to a bean salad or enjoying berries alongside fortified cereal may help increase iron absorption.

Tea and coffee can reduce iron absorption when consumed with meals, so it may be beneficial to leave a gap between these drinks and iron-rich meals where possible.

Do You Need an Iron Supplement?

Not necessarily. Iron supplements can be helpful when deficiency has been identified, but taking them unnecessarily is not recommended.

Too much iron can cause side effects and may not be appropriate for everyone.

If you are experiencing symptoms suggestive of iron deficiency, it is important to discuss this with your GP, who can advise whether blood tests or treatment are needed.

The Bottom Line

Iron plays a vital role in energy production, cognitive function and overall health.

Women are particularly vulnerable to iron deficiency, especially during their reproductive years and pregnancy. Paying attention to symptoms, including iron-rich foods in your diet and seeking medical advice when needed can help support healthy iron levels.

If you would like personalised support with your nutrition, including optimising nutrient intake before pregnancy, managing dietary restrictions or improving overall wellbeing, I offer evidence-based nutritional consultations tailored to women's health.