PUBLISHED January 17th, 2025 06:00 am | UPDATED February 12th, 2025 05:41 am
It might surprise you to learn that iron deficiency is the most common nutrient deficiency worldwide. Affecting people across both developed and developing countries, this issue is particularly prevalent among women. Yet, in the midst of our hectic, modern lives, it’s often overlooked as a reason for chronic fatigue.
As someone who takes a proactive approach to health, discovering that I had iron deficiency anemia was both shocking and relieving. Shocking because I thought I was doing everything right — eating a balanced diet, making time for rest, and not overexerting myself. Relieving because it finally explained the persistent low energy I’d been experiencing, even when I wasn’t pushing my body too hard.
Thankfully, my commitment to regular check-ins with a functional medicine practitioner made all the difference. Quarterly tests of my “nutrient markers” identified the deficiency early, allowing me to take swift and effective action.
Why Does Iron Matter So Much?
Iron is like the unsung hero of our bodies. It’s responsible for carrying oxygen to every cell, powering our muscles, brain, and even our immune system. It also forms the backbone of red blood cells, those tiny workers that deliver oxygen where it’s needed most.
But when we don’t have enough iron, our bodies can’t keep up. That’s when anemia — a condition that causes fatigue, paleness, and overall weakness — takes hold. For women, iron levels should ideally fall between 12 and 15 grams per deciliter of blood, while men require slightly more at 13 to 17 grams.
The Subtle Signs of Iron Deficiency
Iron deficiency doesn’t always announce itself loudly. It sneaks up on you with symptoms that are easy to dismiss as part of a busy lifestyle. Things like:
- Feeling tired no matter how much rest you get
- Struggling to fall asleep or stay asleep
- Unusual hair shedding or thinning
- Odd cravings for non-food items, like ice
- Feeling foggy or having trouble remembering things
These are the kinds of signs I brushed aside, chalking them up to stress and a hectic schedule. But they were my body’s way of asking for help.
Why Do Iron Levels Drop?
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Iron deficiency happens for different reasons, and it’s not always tied to diet. Some common causes include:
- Following a vegetarian or vegan diet without a wide variety of foods
- Excessive sweating from endurance exercise
- Heavy menstrual cycles or postpartum recovery
- Digestive issues that make it harder for your body to absorb nutrients
Statistics show that roughly 1 in 10 women experience iron deficiency or anemia at some point in their lives.
How Can You Replenish Your Iron Levels?
The good news is that iron deficiency is highly treatable. The first step is to incorporate more iron-rich foods into your diet, like leafy greens, lentils, lean meats, and fortified cereals. Pairing these with vitamin C — think oranges, bell peppers, or strawberries — can make a big difference in how much iron your body absorbs.
One thing to keep in mind: avoid drinking tea or coffee with meals, as these can interfere with absorption.
If you’re already deficient, supplements may be necessary. These typically provide 200 mg of iron per dose, but only a fraction is absorbed by your body. This means it can take 4–6 weeks of consistent supplementation to restore your levels. Some people, myself included, find this process slow and occasionally uncomfortable (constipation is a common side effect).
For a quicker fix, there’s the option of an iron infusion. This treatment involves a single intravenous dose that replenishes your iron stores in just 30 minutes. I opted for this route recently, and within days, I felt like myself again.
Listening to Your Body
Our bodies are remarkable at communicating what they need — we just have to listen. Fatigue, poor sleep, or even restless legs could be signs that your body is running low on vital nutrients like iron. Regular check-ins with a functional medicine practitioner can be an invaluable part of staying on top of your health.
Originally published on elika.co.
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