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Summary
1Why do women need more iron?
As we've mentioned, the most common reason why women need more iron is because of blood loss during periods...
2Symptoms of iron deficiency
The most common symptom of iron deficiency is often fatigue. When your body’s iron stores have been used...
3Foods that contain iron
With nearly 25% of women having low iron intake here in the UK, it's important to try to include the following...
Iron is an essential mineral for our health, helping red blood cells to carry oxygen throughout our body. Without enough iron, you can become tired, pale, and breathless. It can also impact your concentration.1
Having an iron deficiency can happen for several reasons, including blood loss (is it that time of the month again?), a lack of iron in your diet and an inability to absorb the mineral effectively – something that can happen if you have coeliac disease for example.1,2,3
The reason women need iron more and are more likely to have an iron deficiency is because of things like heavy periods and pregnancy.1,3
Luckily, you can address most iron deficiencies through simple dietary changes.3,4
Why do women need more iron?
As we've mentioned, the most common reason why women need more iron is because of blood loss during periods. Especially if you have heavy periods (also known as menorrhagia) you're at a higher risk of losing too much iron.3,5
Without enough iron, the body can't produce enough red blood cells to carry much needed oxygen to your organs and cells. Your body’s normal processes, including brain function, energy, and immunity, all require oxygen.2
Pregnant women also have higher iron needs due to the increased blood volume and blood cell production necessary for a healthy pregnancy, particularly demonstrated during the second and third trimesters.6-8
The NHS recommends different iron requirements depending on your age. For example, women aged between 19 and 49 should get around 14.8mg of iron daily, whereas menopausal women only need 8.7mg because iron requirements drop after menopause.4
Menstruating women aged 50 and over may also require as much iron as those in the 19–49 age bracket.4
Symptoms of iron deficiency in women
The most common symptom of iron deficiency is often fatigue. When your body’s iron stores have been used, there’s a reduced amount of haemoglobin in your red blood cells, meaning your blood can't deliver enough oxygen throughout the body.3,7
Symptoms of iron deficiency anaemia in women include:1,5
- weakness
- fatigue
- shortness of breath
- pale skin
- fast heartbeat
- dry, brittle nails
- decreased immune function
If you notice you have any of them symptoms and think it could be from a lack of iron, make sure you book an appointment with your GP as they'll be able to help.
Foods that contain iron
With nearly 25% of women having low iron intake here in the UK,10 it's important to try to include the following foods in your diet:3,4
- liver (but not if you're pregnant as it's high vitamin A levels)11
- red meat
- fish
- beans
- fortified cereals
- dried fruit
- chickpeas
- nuts
- seeds
- quinoa
- dark green leafy vegetables (kale, spinach, Swiss chard)
- tofu
- wholemeal bread
Can your diet affect iron absorption?
If you're vegetarian or vegan, you'll have a trickier time absorbing iron as our bodies can absorb haem iron (which is found in meat) better than non-haem iron (found in plant-based foods).12,13
So, whilst you're probably still eating plenty of foods that contain iron, you might need more of a helping hand when it comes to topping up your iron levels through plant-based foods.12,13
Consider adding a source of vitamin C to each iron-rich meal you eat – whether that’s sipping orange juice after a meal or pairing your food with vitamin C-rich sources like citrus fruits, tomatoes or peppers.14
Polyphenols, which are antioxidants, can also reduce iron absorption16 and are found in many foods and beverages, including vegetables, cereal, spices, fruits, tea, coffee, and red wine.12
What to know if you're a coffee drinker...
If you usually drink a cup of tea or coffee with your meals, you may want to avoid this as the polyphenols in tea and coffee can prevent your body absorbing iron. Instead, try a glass of vitamin C-rich orange juice or water, as they can be a much better way to help your body hold onto that iron.10,14,15
The final say
For most women, eating a varied and healthy diet with iron-rich foods is enough to keep iron levels healthy. However, if you have heavy periods, you're pregnant or breastfeeding, you might need iron supplements to help you maintain healthy levels.3,4,7
If you’re concerned about iron deficiency, consult your GP. They’ll be able to offer tailored advice and help you manage your associated symptoms.
1. NHS inform. Iron deficiency anaemia [Internet]. [cited 2924 Feb 23]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/nutritional/iron-deficiency-anaemia.
2. Stefanelli G., et al. Persistent Iron Deficiency Anemia in Patients with Celiac Disease Despite a Gluten-Free Diet. Nutrients. 2020 Jul 22;12(8):2176. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468819/.
3. NHS. Iron deficiency anaemia [Internet]. [cited 2024 Feb 23]. Available from: https://www.nhs.uk/conditions/iron-deficiency-anaemia/.
4. NHS. Iron – vitamins and minerals [Internet]. [cited 2024 Feb 23]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/.
5. Munro MG, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. American Journal of Obstetrics and Gynecology. 2023 Jan. Available from: https://doi.org/10.1016/j.ajog.2023.01.017.
6. Fisher AL, et al. ‘Iron homeostasis during pregnancy’. The American Journal of Clinical Nutrition. 2017;106(Supplement 6):1567S1574S. Available from: https://www.sciencedirect.com/science/article/pii/S0002916522027253?via%3Dihub.
7. Tardy, A., et al. 'Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence'. Nutrients. 2020;12(1):228. doi: 10.3390/nu12010228.
8. Bah, A., et al. Serum Hepcidin Concentrations Decline during Pregnancy and May Identify Iron Deficiency: Analysis of a Longitudinal Pregnancy Cohort in The Gambia. The Journal of Nutrition, 2017;147(6), 1131-1137. Available from: https://doi.org/10.3945/jn/116.245373.
9. van Santen S, et al. The iron regulatory hormone hepcidin is decreased in pregnancy: a prospective longitudinal study. Clinical Chemistry and Laboratory Medicine. 2013 Jan 1;51(7). Available from: https://doi.org/10.1515/cclm-2012-0576.
10. Public Health England. NDNS: results from years 9 to 11 (combined) – statistical summary [Internet]. [cited 2024 Feb 23]. Available from: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary#micronutrients-and-blood-or-urine-analytes.
11. NHS. Foods to avoid in pregnancy [Internet]. [cited 2024 Feb 23]. Available from: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/.
12. Piskin E, et al. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega. 2022 Jun 10;7(24):20441–56. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219084/.
13. Hurrell R, Egli I. Iron bioavailability and dietary reference values. The American Journal of Clinical Nutrition. 2010 Mar 3;91(5):1461S1467S. Available from: https://academic.oup.com/ajcn/article/91/5/1461S/4597424.
14. Abdullah, M., et al. 'Vitamin C (Ascorbic Acid). In: StatPearls [Internet]. StatPearls Publishing. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877/.
15. Ma, Q., et al. ‘Bioactive Dietary Polyphenols Inhibit Heme Iron Absorption in a Dose-Dependent Manner in Human Intestinal Caco-2 Cells’. Journal of Food Science. 2011;76(5):H143–50. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306181/.
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