The Hidden Signs You Could Be Suffering From an Iron Deficiency
Hidden Signs of Iron Deficiency You Shouldn’t Ignore: You don’t need to have full blown anaemia to be suffering with symptoms of iron deficiency. Aside from low energy, your workouts may feel tougher, you may feel like your hair and nails have become brittle or you may have noticed your mood and cognition have had a recent shift. While fatigue is the most well-known sign of low iron, it’s far from the only one; and for women in particular, iron deficiency is surprisingly common and often goes either unnoticed or brushed off for far too long.
Iron plays a vital role in the body and can affect multiple parts of how we function. It is a key component of haemoglobin which helps to carry oxygen around the bodyand support energy production. Beyond that, it is involved in neurotransmitter production, immune health and thyroid function.
So, what are the hidden signs to look out for? We have caught up with Cara Shaw, Nutritionist at BlueIron (www.blueiron.co.uk) who tells you everything you need to know.
1. You feel constantly tired, no matter how much you rest
This kind of fatigue is bone-deep exhaustion that no early nights seem to fix. Iron is essential for producing energy in your cells, so when stores are low, your body literally can’t create energy efficiently.
2. You get breathless easily
If you find yourself out of breath walking up stairs or during a gentle workout that never used to faze you, it might not be your fitness level and instead could be your oxygen-carrying capacity that’s reduced due to low iron.
3. Your hair, nails, or skin have changed
Brittle nails, dry skin, or more hair in your brush than usual can all be subtle signs your iron stores need attention. Your body prioritises vital organs first when resources are scarce, so things like hair growth can take a back seat.
4. You find it hard to concentrate or remember things
Iron is crucial for cognitive function, and low levels can affect dopamine and noradrenaline, which has a knock-on effect on motivation, focus, memory, and concentration. Many women can feel symptoms such as brain fog, difficulty concentrating and forgetfulness when iron is low.
5. You crave non-food items (like ice or clay)
It might sound strange, but pica (which is the craving for non-food items) can sometimes be a sign of iron deficiency. Craving ice in particular is surprisingly common and is known as pagophagia.
6. You get frequent headaches or dizziness
Low oxygen delivery to the brain could end up triggering headaches or that light-headed feeling.
7. You feel irritable or have mood swings
Iron is a key co-factor in the production of serotonin. Without it, your nervous system can suffer leaving you feeling not quite right and feeling either irritable, low or even anxious.
Iron deficiency can impact anyone, however, women of reproductive age have a higher risk due to monthly blood loss, along with pregnant and postpartum womenwhere the demand for iron increases.
If any of these signs sound familiar, it’s worth checking your iron levels with a simple blood test. Look at ferritin (which is your stored iron) as well as haemoglobin and serum iron for a full picture.
Once you know where your levels stand, supporting your iron intake through diet and the right supplementation can make a really big difference. Include plenty of iron-rich foods like red meat, lentils, spinach, pumpkin seeds, and tofu, and pair plant-based options with vitamin C (think citrus or peppers) to enhance absorption.
When supplementing, not all iron forms are created equal. Many traditional iron tablets can cause digestive upset or constipation, which is why choosing a more gentle and absorbable option is key. BlueIron is a great option as it delivers iron in a liquid and encapsulated form that means it’s both easy on the stomach and can actually reach the right part of the digestive tract in order to be absorbed. It’s combined with Nordic wild blueberries to provide a lovely fruity taste too (RRP £16, available to buy from www.blueiron.co.uk).
