Iron deficiency is one of the most common nutritional shortfalls in women, largely because of monthly blood loss. Common signs include persistent fatigue, breathlessness on exertion, pale skin, brittle nails, hair shedding and poor concentration. A simple blood test is the only way to confirm it.

Why are women more prone to low iron?

Every period involves blood loss, and blood is where much of your body's iron lives. Women with heavy or long periods lose more, which is why iron deficiency (and its more advanced form, iron-deficiency anaemia) is far more common in menstruating women than in men. Pregnancy, plant-based diets, and conditions affecting absorption can add to the risk. It's common, but it's not something to just accept, because it's very treatable.

What are the signs to watch for?

Iron helps carry oxygen around your body, so when it's low, everything can feel harder. Typical signs include ongoing tiredness that sleep doesn't fix, feeling breathless or having a racing heart with light activity, pale skin, headaches, cold hands and feet, brittle nails, and more hair shedding than usual. Some people also notice unusual cravings for ice or non-food items. These symptoms overlap with many other conditions, which is exactly why testing matters.

How is low iron diagnosed?

You can't reliably diagnose iron deficiency from symptoms alone, and you shouldn't guess. A blood test (typically ferritin, plus a full blood count) tells you whether your iron stores are genuinely low. This is important because taking high-dose iron you don't need isn't harmless, excess iron can cause side effects and, rarely, harm. Please see a doctor for testing before starting strong iron supplements.

How can you support healthy iron levels?

Food is the foundation. Iron comes in two forms: heme iron (well absorbed, from meat, poultry and fish) and non-heme iron (from beans, lentils, tofu, leafy greens and fortified foods). Pairing plant sources with vitamin C, think a squeeze of lemon or some capsicum, helps absorption, while tea and coffee with meals can reduce it. Blends that include greens and vitamin C, like our Daily Supergreens Blend, can be a gentle everyday contribution to overall intake, but they are not a treatment for diagnosed deficiency. If you're confirmed low, your doctor may recommend a specific iron supplement at the right dose.

When should you see a doctor?

If you have ongoing fatigue, heavy periods, or several of the symptoms above, see a GP for a blood test rather than self-treating. Persistent unexplained tiredness always deserves a proper look, iron is one common cause, but not the only one.

Frequently Asked Questions

Can I just take an iron supplement to be safe?

It's better to test first. Iron supplements can cause side effects like constipation, and taking iron you don't need isn't advisable. Let a blood test guide the decision.

What foods are highest in iron?

Red meat, poultry and fish provide well-absorbed heme iron; beans, lentils, tofu, and leafy greens provide non-heme iron. Pair plant sources with vitamin C to boost absorption.

Does low iron cause hair loss?

Low iron stores are associated with increased hair shedding in some studies. Addressing the deficiency, under medical guidance, may help, though hair recovery is gradual.

This article is general education and not medical advice. Please consult a qualified healthcare professional for guidance specific to you.