Ladies, Running on Empty? Iron Deficiency Might Be Why
- leylew
- May 22
- 4 min read
Are you constantly feeling drained, battling heavy periods, dealing with hair loss or struggling with brain fog? You're not alone, and you might have some iron deficiency at play.
This mighty mineral plays a crucial role in your overall health, and understanding your iron levels is key to feeling your best. Let's dig into why iron is so essential for women and how to know if you need more!
What Exactly is Iron?
Iron is a vital mineral that your body uses to create hemoglobin. Hemoglobin, a protein found in your red blood cells, is responsible for carrying oxygen throughout your entire body. Beyond oxygen transport, iron is also essential for energy production, sharp brain function, and a robust immune system.

Why is Iron So Important for Women?
Iron plays a particularly significant role in women's health for several reasons:
Iron Deficiency is Common: Women of childbearing age are more susceptible to low iron levels due to menstruation, pregnancy, and sometimes, insufficient iron in their diets.
Heavy Periods: If you experience heavy or irregular menstrual bleeding, you're at a higher risk of iron loss, potentially leading to iron deficiency anemia.
Energy and Focus: Low iron can leave you feeling constantly fatigued, weak, and mentally foggy – and who has time for that?
Perimenopause and Beyond: As women transition through different life stages, their iron needs can change. This makes it important to monitor iron levels with a full iron panel.
The Evidence Speaks: Why Iron Matters
A Global Concern: Iron deficiency is the most common nutrient deficiency worldwide, especially affecting women in their reproductive years.
Ferritin: Your Iron Stores Indicator: Ferritin, a protein that stores iron in your body, is a crucial marker. Low ferritin levels can signal an iron deficiency even if your regular blood iron levels appear normal. If you suspect low iron, it's important to ask your doctor to check your ferritin levels.
Recognizing the Signs: Symptoms like persistent fatigue, pale skin, shortness of breath, dizziness, hair loss, and brittle nails can indicate that you might not be getting enough iron. Because these symptoms can overlap with other health issues, getting lab work done is essential for an accurate diagnosis.
Diving Deeper into Iron
Two Types of Iron:
Heme Iron: Found in animal-based foods like red meat and poultry, heme iron is easily absorbed by your body.
Non-Heme Iron: Found in plant-based sources such as spinach, beans, and fortified cereals, non-heme iron is a bit trickier for your body to absorb. However, pairing these foods with vitamin C-rich options like citrus fruits can significantly boost absorption.
Understanding Iron on Your Labs:
Ferritin: While ideal levels for women generally fall between 10-122 ug/dl, optimal levels can vary from person to person. Keep in mind that inflammation in the body can sometimes affect ferritin levels, making it appear higher than it actually is.
Serum Iron, Hemoglobin, and TIBC (Total Iron Binding Capacity): These additional lab markers can provide a more comprehensive picture of your overall iron status.
How Iron Deficiency Specifically Impacts Women (1)
Heavy Periods and Anemia(2): Women in perimenopause often experience heavier and longer periods, which can lead to significant iron loss through blood and increase the risk of anemia.
Energy and Mood: Insufficient iron can contribute to chronic fatigue, increased irritability, and even symptoms of depression.
Exercise Performance: If your iron levels are low, you might find that your endurance decreases and your workouts feel much more challenging.

Boosting Your Iron: Diet and Supplements
How to Get Enough Iron:
Iron-Rich Foods: Red meat is an excellent source of easily absorbed iron, and all animal meat protein and fish contain iron. Plant-based sources include leafy greens, lentils, chickpeas, and quinoa, although the iron in these foods is not as readily absorbed.
Supplementation: If dietary changes aren't enough, or if you have a diagnosed deficiency, working with a healthcare provider to find the right iron supplement is crucial. Ferrous bisglycinate is often well-tolerated and gentler on the stomach and is best absorbed on an empty stomach.
Absorption Tips: Enhance your body's ability to absorb iron by pairing iron-rich foods or supplements with vitamin C sources like oranges or bell peppers. On the other hand, try to avoid taking them at the same time as calcium-rich foods or beverages like coffee or tea, as these can hinder absorption.
Important Things to Keep in Mind
Don't Overdo It: It's important not to take too much iron, as it can be harmful. Always have your iron levels checked before starting any supplements.
The Full Picture: Make sure your doctor tests ferritin along with other iron markers to get a complete understanding of your iron status.
Guidance is Key: Consulting with a healthcare professional can help you determine your individual needs and create a personalized plan to optimize your health.
Ready to Take the Next Step?
Are you having heavy periods and feeling fatigued, and you're wondering if iron deficiency could be playing a role? While low iron might be a piece of the puzzle, a comprehensive health assessment is the best way to start. Together, we can uncover what's truly going on and develop a personalized plan to boost your energy, balance your hormones, and help you feel your absolute best. Ready to explore your health further? Book a call today, and let's get to the bottom of it!
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Disclaimer
This information is for general knowledge and information purposes only and does not constitute medical advice. Always consult a healthcare professional before starting any new supplements.
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