5 Symptoms of Iron Deficiency and How to Prevent It

Why iron is important for the body

Iron plays a key role in the body's ability to transport oxygen and produce energy.

It is a fundamental component of hemoglobin -- the protein in red blood cells that supplies the body's organs with oxygen. Lack of iron can not only lead to low energy, but also negatively affect the immune system and mental functions.

Despite the fact that iron is such an important mineral, iron deficiency is one of the most common nutritional deficiencies in the world, according to World Health Organization. Therefore, it is important to recognize the symptoms and take measures to prevent or remedy iron deficiency.

Common symptoms of iron deficiency

1. Fatigue and lack of energy

A constant feeling of tiredness or powerlessness is perhaps the clearest sign of iron deficiency. When you don't have enough iron, the formation of red blood cells decreases, making it harder for the body to bring oxygen to the cells. The result is low energy levels and an exhausting tiredness that does not necessarily go away with a good night's sleep.

Hint:

• Prioritize rest and recovery.
• Consider testing your iron levels with a blood test to rule out other causes of the fatigue.

2. Pale complexion and fragility

Has your skin taken on a paler tone? Or do you notice that nails and hair feel unusually weak or brittle? Then iron deficiency can be the culprit of the drama. Since hemoglobin gives the blood its red color, the deficiency often appears in the form of pale skin. In addition, a lack of iron can cause nails and hair to become thinner and more likely to break off.

‍Hint:

• Eat more iron-rich foods (for example, spinach, red meat and legumes).
• Make sure you get enough protein and other nutrients that strengthen hair and nails.

3. Shortness of breath and palpitations

When the body does not get enough oxygen due to low iron levels, the heart is forced to work harder to compensate. This can cause you to become easily short of breath, even with lighter exertion, and that you sometimes experience palpitations. If these symptoms occur more often than usual, it may be time to check your iron levels.

‍Hint:

• Start slowly with cardio and increase the intensity as your energy returns.
• Make sure you get enough vitamin C, which improves iron absorption.

4th. Difficulty concentrating and dizziness

The brain depends on an even supply of oxygen to function optimally. Low iron levels mean less oxygen to the brain, which can manifest as dizziness, headaches or difficulty staying focused. You may notice that it takes longer to read a text or that you lose the thread more easily in a conversation.

‍Hint:

• Schedule regular breaks during the workday to regain focus.
• Consider supplementing your diet with iron supplements if you frequently experience dizziness or brain fatigue.

5. Impaired immune system

A lesser-known sign of iron deficiency is that you are more likely to suffer from colds and infections. Iron plays an important role in the immune system, and when stores are low, the body can find it harder to defend itself against bacteria and viruses.

‍Hint:

• Make sure you eat a varied diet with lots of nutrient-dense foods such as vegetables, fruits, and whole grains.
• If necessary, supplement with a multivitamin and mineral supplement to strengthen the immune system.

Causes of iron deficiency

There are several factors that can contribute to iron deficiency. To effectively prevent the problem, it is useful to understand the most common causes:

• Insufficient intake of iron-rich foods: A diet lacking iron-rich foods is a common cause of deficiency. This is common in vegans and vegetarians if the diet is not carefully planned with plant-based iron sources.
• Increased need for iron: Groups such as pregnant women or people who exercise a lot may have a higher need for iron than the cut.
• Poor absorption of iron: Even if you eat iron-rich foods, some factors, such as low levels of vitamin C or certain diseases, can impair the body's ability to absorb iron.
• Blood loss: Women with heavy periods or people who suffer from bleeding (e.g. from the gastrointestinal tract) are often at risk of losing more iron than they gain on their own.

How to Prevent Iron Deficiency

Eat iron-rich foods

One of the most effective ways to prevent iron deficiency is to include iron-rich foods in your diet. Here are some examples:

• Hemic iron (animal): Found in red meat, chicken, turkey and liver. This is the most easily absorbed form of iron.
• Non-heme iron (plant-based): Found in spinach, legumes, nuts and seeds. Keep in mind that plant-based iron is not absorbed as easily, but can be improved by combining it with vitamin C.

Combine with vitamin C

Vitamin C helps the body absorb iron more efficiently.

For example, you can add peppers, citrus fruits, or broccoli to your meal to maximize uptake.

Avoid iron-blocking substances

Certain substances can impair the body's iron absorption, such as coffee, tea, and calcium-rich foods.

Try not to consume these at the same time with iron-rich meals.

Supplements as needed

If you find it difficult to get enough iron from your diet alone, supplementation may be a good option.

Supplements formulated with easily absorbed iron and synergistic ingredients, such as vitamin C, can help fill in any gaps in your intake.

Summary

Iron is an important part of the body's functions, but deficiency is both common and negatively affects health.

By recognizing the symptoms and taking steps such as proper diet, vitamin C combinations, and possibly supplements, you can ensure that your iron needs are met.