The Essential Guide to Iron for Women

Iron is a powerhouse mineral that plays a vital role in women’s health, yet it’s one of the most common nutrient deficiencies worldwide. If you’ve ever felt inexplicably exhausted, struggled with concentration, or noticed your hair thinning, low iron could be a contributing factor. As women, we have unique needs when it comes to iron, and ensuring we get enough is essential for energy, immunity, and overall well-being.

Why Is Iron So Important for Women?

Iron is a key player in producing hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body, for muscle development during growth and for maintaining a healthy immune system. When iron levels drop, so does our ability to transport oxygen efficiently, leading to fatigue, weakness, and even more serious health concerns if left unaddressed.

Women are particularly vulnerable to iron deficiency due to menstruation, pregnancy, and postpartum recovery. Heavy periods can lead to significant iron loss, and during pregnancy, the body’s iron requirements nearly double to support the growing baby. Without adequate iron intake, women may experience anemia, which can impact everything from cognitive function to immune health. Anemia is a condition when the body doesn’t produce enough healthy red blood cells to carry oxygen around the body. 

Signs of Iron Deficiency

Iron deficiency isn’t always obvious, but there are some key signs to watch for:

• Persistent Fatigue – Feeling exhausted even after a full night’s sleep

• Pale Skin – A lack of hemoglobin can lead to noticeable paleness

• Shortness of Breath – Even mild exertion can feel more difficult

• Frequent Headaches and Dizziness – Linked to reduced oxygen flow to the brain

• Cold Hands and Feet – Poor circulation due to low iron levels

• Brittle Nails and Hair Loss – A sign that your body isn’t getting enough nutrients

• Restless Legs Syndrome – Studies suggest a connection between iron levels and restless legs

• Increased susceptibility to infections - Due to the role of iron in immunity 

• Itching (pruritus) - Chronic itching due to iron deficiency

If you’re experiencing multiple symptoms, it may be worth getting your iron levels checked with a simple blood test.

Best Food Sources of Iron

Before turning to supplements, prioritising iron-rich foods is always a great first step. Iron comes in two forms: heme iron, found in animal sources, and non-heme iron, found in plant-based foods. Heme iron is more easily absorbed, but non-heme iron can still be a great source when paired with vitamin C.

Top Sources of Heme Iron:

• Red meat (beef, lamb, liver)

• Poultry (chicken, turkey)

• Seafood (oysters, clams, tuna, salmon)

Top Sources of Non-Heme Iron:

• Leafy greens (spinach, kale, Swiss chard)

• Legumes (lentils, chickpeas, beans)

• Tofu and tempeh

• Nuts and seeds (pumpkin seeds, cashews, hemp seeds)

• Whole grains (quinoa)

• Foods fortified with iron (bread, cereals) 

To enhance absorption, pair iron-rich foods with vitamin C sources like citrus fruits, bell peppers, broccoli, brussel sprouts and strawberries. Avoid drinking tea or coffee an hour before or after with iron-rich meals, as tannins in the tea can hinder absorption. The same applies to foods containing phytates such as bran containing cereals. 

A well-rounded, balanced diet that includes a variety of iron-rich foods should help most women meet their daily iron needs. However, those with higher requirements or absorption issues may need to take extra steps to ensure adequate intake.

Iron Requirements for Women

Women’s iron needs vary depending on their life stage:

• Pre-menopausal women (ages 11-50): 14.8mg per day

• Post-menopausal women: 8.7mg per day

• Pregnant women: 27 mg per day (recommended due to increased blood volume and fetal growth)

These differences reflect the additional iron lost during menstruation, making adequate intake essential for energy, cognitive function, and overall health.During pregnancy, iron requirements increase, and healthcare providers monitor levels, recommending supplements if there’s a risk of anemia.

Your body naturally regulates iron absorption, increasing uptake when needed, such as during growth spurts or pregnancy. However, research suggests that many women in the UK do not meet their daily iron requirements contributing to high levels of anemia across the population. Those at higher risk of deficiency include individuals with gastrointestinal conditions like coeliac disease or Crohn’s disease, which can impair iron absorption from food.

On the other hand, the genetic condition haemochromatosis causes excessive iron accumulation. In this case, dietary changes alone are not enough to manage iron levels, and medical intervention is required. If diagnosed, your doctor will guide you on appropriate treatment options.

Iron and Athletic Women

Women who engage in regular intense exercise, particularly endurance activities such as running, cycling, or high-intensity training, have higher iron needs. Exercise increases iron loss through sweating, foot-strike hemolysis (where red blood cells break down due to repetitive impact), and minor gastrointestinal bleeding. Additionally, female athletes often require more oxygen for muscle function, making adequate iron intake crucial for peak performance and recovery. Iron deficiency in active women can lead to reduced endurance, increased fatigue, and slower recovery times. To support optimal performance, female athletes should focus on consuming iron-rich foods, monitor their iron levels regularly, and consider supplementation if needed under the guidance of a healthcare professional.

Spotlight on Iron Supplements

For some women, especially those with heavy periods, pregnancy, or dietary restrictions, food alone may not be enough to meet iron needs. This is where supplementation can be incredibly helpful. However, not all iron supplements are created equal.

Common Types of Iron Supplements:

• Ferrous Sulfate – The most common form, but can cause constipation

• Ferrous Gluconate – Gentler on digestion with good absorption

• Ferrous Bisglycinate – Highly bioavailable and well-tolerated

• Heme Iron Supplements – Derived from animal sources, often better absorbed

Iron is best taken on an empty stomach with vitamin C, but if you experience stomach upset, taking it with a small meal can help. Always check dosage recommendations, as excessive iron intake can be harmful.

Myths and Misconceptions About Iron

Iron is often misunderstood, so let’s clear up some common myths:

• “Only vegetarians and vegans need to worry about iron.”

False! While plant-based eaters do need to be mindful of non-heme iron absorption, iron deficiency affects many women, regardless of diet.

• “If I eat a healthy diet, I don’t need to think about iron.”

Not necessarily. Even women with balanced diets can struggle with iron levels, especially if they have heavy periods or are pregnant.

• “More iron is always better.”

Wrong! Too much iron can lead to toxicity, digestive issues, and even organ damage. Always supplement wisely and get tested if unsure.

Final Thoughts

Iron is a fundamental nutrient for women’s health, influencing energy, mood, and overall well-being. Whether through food or supplements, ensuring you get enough iron can make a noticeable difference in how you feel. If you suspect you’re low on iron, consult with a healthcare professional and make informed choices about your intake.

Taking control of your iron levels is a small but powerful step toward better health. Your body, and your energy levels will thank you for it!

Sources: 

• https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html

• https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

• https://www.tandfonline.com/doi/full/10.1186/s12970-015-0099-2#d1e307

• https://journals.lww.com/co-clinicalnutrition/abstract/2011/11000/iron_deficiency_in_women__assessment,_causes_and.17.aspx