Low Iron Level? Here’s How to Raise It
- Jenna Congdon
- 3 hours ago
- 4 min read
For some individuals, feeling fatigued, sluggish, or lightheaded may be related to iron deficiency. Iron deficiency is especially common in women. Adding more iron to your diet or taking an iron supplement can help increase energy levels and manage symptoms.
Understanding Iron DeficiencyÂ
Our bodies absorb iron from our food and store it. Your body is not able to make more iron on its own. If you lose iron through bleeding, it needs to be replaced either by food or supplements. Iron is an important building block for red blood cells. When iron levels are low for a period of time, your body struggles to produce healthy red blood cells. This results in your hemoglobin and hematocrit levels being low; these are two labs that measure your blood counts. When hemoglobin and hematocrit are low due to low iron, this is called iron deficiency anemia. However, you can have low iron and still have normal blood count numbers. This is simply called iron deficiency.Â
Iron deficiency can be measured by checking several different labs, but a common way to check it is by measuring your blood levels of ferritin. Ferritin is a protein that stores iron in your body. While ferritin levels can be affected by other factors, iron deficiency often leads to low ferritin levels (1). Even when ferritin levels are within normal range but on the low end of what’s considered normal, some people still experience symptoms like low energy or cold intolerance. Be sure to talk with your doctor to rule out other possible reasons for ongoing fatigue. If low iron is the cause, adding more iron to your diet or taking an iron supplement can improve symptoms. Do not take an iron supplement without consulting your doctor, because having too much iron can be dangerous.
Symptoms of Iron Deficiency
Iron deficiency can result in symptoms like: (2)
Fatigue
Exercise intolerance
Low energy levels
Dizziness
Headache
Cold intolerance or feeling cold all the time
Irritability
Weakness
Pale skin
Symptoms of severe iron deficiency include:
A faster-than-normal heartbeat
Enlarged spleen
A sore or swollen tongue
The desire to eat non-food items, such as dirt, ice, or paperÂ
Why Low Iron Levels Are More Common in Women
Between 3-21% of women in the US and Canada are iron deficient, depending on factors such as age, pregnancy history, and the measurements used for testing. (3) People assigned female at birth tend to be more frequently iron deficient; this is thought to be due to monthly blood loss through menstruation and several other factors. Pregnancy and delivery also deplete iron stores. Women may also be more likely to make certain lifestyle choices that can lower iron stores, such as avoiding red meat or engaging in high-intensity, long-duration exercise.Â
Diet Changes That Can Raise Iron Levels
What We Eat Affects Iron Levels
We get iron from the foods we eat, but different food sources provide different types of iron that our bodies process differently. Iron from animal sources is more easily absorbed in our gut than iron from plant sources. (4) This means that people who eat a plant-based diet need to be extra certain that they are getting enough iron from their diet, or even consider taking an iron supplement.Â
Try These Foods to Get More Iron in Your Diet
Red meat, and especially organ meat, provides high levels of readily absorbable iron.Â
Egg yolks offer a boost of both protein and iron.
Seafood like clams, sardines, or mackerel has lots of iron.
Lentils, beans, and other legumes provide plant-based iron.
Dark leafy greens - think spinach or kale- are iron powerhouses.
Fancy dessert? Dark chocolate offers some iron. Choose chocolate that’s low in added sugar and has at least 70% cocoa.
How to Take Iron Correctly to Optimize Absorption
Sometimes it’s difficult to get enough iron from diet alone. This is when your doctor may recommend a supplement. Iron supplements need to be taken correctly to ensure your body is able to absorb them.
Vitamin C is Iron’s Best Friend
Vitamin C helps our bodies soak up iron. To boost your iron stores, pair iron-rich foods or your iron supplement with something rich in Vitamin C, like citrus, tomatoes, or peppers, or a Vitamin C tablet. Â
Caffeine and Calcium Are Iron’s Foes
Both calcium and caffeine block iron from being absorbed by our gut. Avoid taking your iron supplement with your morning latte. Instead, schedule iron supplements in between meals or at bedtime, ideally on an empty stomach.Â
Dealing with Side Effects
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Iron supplements can cause side effects such as constipation, dark stools, and nausea. To limit these side effects, get plenty of fiber in your diet and regularly drink lots of water. Consider taking smaller doses of iron spread throughout the day, rather than one large dose. You can also add a stool softener or supplementary fiber to relieve constipation. If nausea is an issue, take your iron with food, but avoid foods that have caffeine or calcium. Try eating an apple or a few plain crackers to soothe your stomach. If side effects persist, talk with your doctor.Â
Further Treatment
If symptoms persist or iron levels remain low, be sure to tell your doctor. They may increase your oral supplement or order iron infusions. They may also discuss testing to discover the cause of your anemia, such as checking for bleeding in your gut.
Better Iron Levels Are Within Reach
Low iron levels can make daily life more challenging due to ongoing fatigue. Try adding more iron-rich foods to your plate, and ensure you’re taking any recommended iron supplements properly. With some diet changes and medical guidance on supplements or infusions, energy levels can greatly improve.
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