Iron deficiency can lead to fatigue, paleness, and headaches. Learn the signs of iron deficiency and discover ways to boost your iron levels for better health.

Iron Deficiency: Symptoms, Causes, and Solutions

The scenario is all too familiar: you’re nearing the end of a workout or pushing through the last leg of a daily run, and suddenly you feel drained. While it’s easy to blame a lack of determination or age, iron deficiency could be the real culprit.

The Role of Iron in Your Body

Iron is an essential mineral found in foods like leafy vegetables, beans, and red meat. It’s vital for producing hemoglobin and myoglobin. Hemoglobin, a protein in red blood cells, transports oxygen from the lungs to the rest of the body, while myoglobin provides oxygen to muscles. Without sufficient iron, your body can’t produce enough red blood cells to maintain energy levels during workouts or even daily activities.

Signs of Iron Deficiency

Iron deficiency is a common issue, affecting around 30% of the global population, with women and children being the most susceptible. Vegetarians, vegans, individuals with certain chronic diseases, pregnant women, new mothers, and frequent blood donors are also at higher risk.

Common symptoms of iron deficiency include:

Fatigue
Brittle nails
Bright red tongue
Hair loss
Dizziness
Weakness
Constant tiredness
Shortness of breath
Headaches
Heart palpitations
Pale complexion
Frequent nausea

If you experience these symptoms, consult your doctor to determine if you have an iron deficiency, anemia, or another health issue.

Diagnosing Iron Deficiency

An annual blood test from your primary care physician is the best way to monitor your iron levels. Routine exams can help identify issues before severe symptoms develop.

Iron-Rich Foods

Iron in food comes in two forms: heme and non-heme. Heme iron, found in animal products, is more easily absorbed by the body than non-heme iron, found in plant foods.

Sources of heme iron:

Oysters, clams, mussels
Beef or chicken liver
Organ meats
Canned sardines
Beef
Poultry
Canned light tuna

Sources of non-heme iron:

Fortified breakfast cereals
Beans
Dark chocolate (at least 45% cacao)
Lentils
Spinach
Potatoes with skin
Nuts and seeds
Tomatoes
Enriched rice or bread

Supplementing Iron

If diet alone isn’t sufficient, iron supplements can help restore healthy iron levels. Supplements are available as capsules, tablets, chewable tablets, and liquids. Work with a healthcare provider to determine the correct dosage, as excessive iron intake can cause serious health issues.

Maximizing Iron Absorption

The University of Florida Health recommends these tips to enhance iron absorption:

• Take iron on an empty stomach, if possible, to improve absorption.
• Avoid taking iron supplements with milk, calcium, or antacids.
• Wait at least two hours after consuming high-fiber foods, caffeine, or certain medications before taking iron supplements.
  Consider taking a vitamin C supplement or drinking orange juice with your iron pill to boost absorption.
  
  

Extreme Iron Deficiency

In severe cases, iron deficiency can be life-threatening and may require blood transfusions. Untreated iron deficiency can also make individuals more susceptible to illness and infection.

Partnering for Your Health

At Omega Health and Wellness, we help patients reclaim their health and return to the activities they love. Our team provides medically-proven therapeutic treatments tailored to individual needs. Expect friendly, knowledgeable, and compassionate care with dependable access to your doctor. Schedule an appointment today by calling 904-724-5767.

Consult your primary care physician before making any dietary changes or taking new supplements. Certain groups, like young children, adult men, and elderly women, may not require additional iron and should consult a physician to avoid excessive intake.