Iron Deficiency: Common Signs and How to Support Your Iron Levels

Iron helps your body make haemoglobin, the protein in red blood cells that carries oxygen. When iron runs low, your body can't make enough healthy red blood cells, and you may start to feel it in your energy and daily life.

Common signs of low iron

• Feeling tired or weak most of the time
• Pale skin or pale inner eyelids
• Shortness of breath or a racing heart with light effort
• Dizziness or headaches
• Cold hands and feet
• Brittle nails or hair loss

These signs are not specific to iron deficiency, so a simple blood test (CBC and ferritin) ordered by your doctor is the way to confirm it.

Who is most at risk?

• Pregnant women: iron needs rise considerably during pregnancy to support the baby and the larger blood volume.
• Women with heavy periods.
• Breastfeeding mothers and women after childbirth.
• Vegetarians and people who eat little red meat.
• Children and teenagers during growth spurts.

How to support your iron levels

• Eat iron-rich foods: red meat, liver, chicken, fish, lentils, beans and dark leafy greens.
• Pair iron with vitamin C (oranges, guava, lemon, tomatoes) to improve absorption.
• Avoid tea, coffee and dairy around the time you take iron, as they reduce absorption.
• If your doctor recommends a supplement, take it consistently for the full period advised.

An easier way to take iron

Many people find large iron tablets hard to swallow. Redchew is a chewable, orange-flavored iron supplement that combines iron with vitamin C, folate, vitamin B6 and vitamin B12 in one tablet a day. For pregnancy, Bio Pregnant provides iron together with a complete prenatal vitamin and mineral formula.

When to see a doctor

See your doctor if you have the signs above, especially during pregnancy, or if you feel very short of breath, have chest pain or notice blood in your stool.

This article is for general information and does not replace medical advice.