Iron deficiency affects many people

Iron deficiency is a widespread health concern, especially among women, and can lead to anemia, a condition where the body lacks enough healthy red blood cells to carry oxygen. This can cause symptoms like fatigue, shortness of breath, and dizziness.

Symptoms and causes of anemia

Anemia caused by iron deficiency can result in pale skin, brittle nails, hair loss, and difficulty concentrating. These symptoms occur because iron is crucial for producing hemoglobin, the protein in red blood cells that carries oxygen. A lack of iron reduces the body’s ability to transport oxygen effectively.

Who is most at risk

Certain groups are more likely to develop iron deficiency, including babies, children, adolescents, pregnant women, individuals with heavy menstrual bleeding, and regular blood donors. If anemia is diagnosed, it's important to determine the root cause, such as digestive issues or internal bleeding.

Sources of dietary iron

Iron in food comes in two forms: heme iron, which is more easily absorbed and found in animal products like beef, clams, and poultry liver, and non-heme iron, which is mainly from plant-based sources such as lentils, tofu, and seeds. While spinach contains iron, its absorption is less efficient compared to other sources.

Improving iron absorption

People on vegetarian diets can enhance iron absorption by pairing plant-based sources with foods rich in vitamin C, like oranges or bell peppers. Drinking tea or coffee with meals can hinder iron absorption, so it’s best to consume them two hours before or after eating.

When to seek medical help

Self-medicating with iron supplements based on fatigue alone is not advised, as it can lead to side effects like nausea or constipation. Excess iron can build up in the body, especially in the liver. If fatigue continues, a doctor should be consulted for a blood test and proper treatment.