Iron is an essential mineral that plays a critical role in the production of haemoglobin, a protein in red blood cells responsible for transporting oxygen throughout the body. When iron levels drop, oxygen delivery is compromised, leading to a range of health issues. According to the World Health Organisation (WHO), iron deficiency is the most common nutritional disorder worldwide, affecting over 2 billion people.
Recognising the signs of iron deficiency early is crucial for preventing long-term complications. Below, we explore 16 common symptoms of iron deficiency, backed by scientific research, along with effective remedies.
General Symptoms
1. Fatigue and Weakness
One of the earliest and most common signs of iron deficiency is persistent fatigue. This occurs because haemoglobin levels drop, reducing the oxygen supply to muscles and tissues. A study published in the American Journal of Clinical Nutrition found that even mild iron deficiency can significantly impair physical performance.
Remedy: Increase intake of iron-rich foods such as lean meats, beans, spinach, and fortified cereals. Iron supplements may be necessary for those with severe deficiency.
2. Pale Skin
Iron is essential for haemoglobin production, which gives blood its red colour. Low haemoglobin levels can lead to noticeable paleness in the skin, inner eyelids, and nails.
Remedy: Consuming vitamin C-rich foods alongside iron sources can enhance absorption. Consider incorporating citrus fruits, bell peppers, and tomatoes into meals.
3. Shortness of Breath
A lack of oxygen-carrying red blood cells can make even simple tasks like climbing stairs feel exhausting. Shortness of breath may worsen with physical exertion.
Remedy: Iron supplementation, along with aerobic exercise, can help improve oxygen circulation and stamina over time.
4. Dizziness or Lightheadedness
A study in Neurology found that individuals with iron deficiency anaemia were more likely to experience dizziness due to insufficient oxygen reaching the brain.
Remedy: Eating iron-rich foods along with folic acid and vitamin B12 can support healthy red blood cell production and prevent dizziness.
5. Cold Hands and Feet
Poor circulation due to reduced haemoglobin levels can cause extremities to feel perpetually cold.
Remedy: In addition to dietary adjustments, staying active and improving circulation with regular exercise can help.
6. Headaches
Iron deficiency can lead to oxygen deprivation in the brain, triggering frequent headaches.
Remedy: Maintaining a balanced diet with iron-rich foods, staying hydrated, and managing stress can alleviate symptoms.
Specific Symptoms
7. Brittle or Spoon-Shaped Nails (Koilonychia)
A common sign of prolonged iron deficiency is brittle nails that become concave or spoon-shaped.
Remedy: Incorporate more iron-rich foods into the diet and consider biotin supplements for overall nail health.
8. Hair Loss
Iron plays a role in hair follicle function. Research from the Journal of the American Academy of Dermatology suggests that iron deficiency is linked to excessive hair shedding.
Remedy: A combination of iron-rich foods, protein, and essential fatty acids can support hair growth.
9. Cracks or Sores in the Corners of the Mouth
Also known as angular cheilitis, these painful cracks may indicate iron deficiency.
Remedy: Consume more iron and B-vitamin-rich foods such as eggs, dairy, and whole grains to promote healing.
10. Swollen or Sore Tongue (Glossitis)
An inflamed, smooth, or unusually red tongue may result from iron deficiency.
Remedy: Iron-rich foods, alongside adequate hydration, can help alleviate symptoms.
11. Pica (Craving Non-Food Items)
A desire to eat ice, dirt, or other non-nutritive substances (a condition called pica) is a well-documented symptom of iron deficiency.
Remedy: Correcting iron levels through diet and supplements can eliminate these cravings.
12. Restless Leg Syndrome
Low iron levels have been linked to restless leg syndrome, a condition that causes an uncontrollable urge to move the legs, especially at night.
Remedy: Research in Sleep Medicine Reviews suggests that iron supplementation can significantly improve symptoms.
13. Increased Heart Rate (Palpitations)
Iron deficiency can force the heart to work harder to transport oxygen, leading to irregular or rapid heartbeats.
Remedy: Monitoring iron levels and improving intake can help reduce strain on the heart.
Cognitive and Emotional Symptoms
14. Difficulty Concentrating
A study published in PLOS One found that iron deficiency can impair cognitive function and reduce attention span.
Remedy: Ensuring adequate iron intake, staying hydrated, and consuming omega-3-rich foods can support brain health.
15. Irritability
Low iron levels can disrupt neurotransmitter function, leading to mood swings and irritability.
Remedy: A well-balanced diet with iron, vitamin B6, and magnesium can help stabilise mood.
16. Depression or Anxiety
Iron is essential for neurotransmitter production, and deficiency has been linked to an increased risk of depression and anxiety.
Remedy: Combining iron-rich foods with mental wellness practices such as meditation and exercise can be beneficial.
In Children and Pregnant Women
17. Delayed Growth and Development in Children
Iron deficiency can impact cognitive and physical development in young children.
Remedy: The American Academy of Pediatrics recommends ensuring sufficient iron intake through a combination of breast milk, fortified formula, or iron-rich foods.
18. Unusual Food Cravings (Pagophagia)
Pregnant women with iron deficiency often crave ice, a condition known as pagophagia.
Remedy: Iron supplementation during pregnancy, under medical supervision, can prevent complications.
19. Complications During Pregnancy
Low iron levels can increase the risk of premature birth, low birth weight, and postpartum complications.
Remedy: Prenatal vitamins with iron, folic acid, and a nutrient-dense diet can help maintain optimal levels.
The Takeaway
Iron deficiency is a widespread but preventable condition. Identifying symptoms early and taking proactive steps can significantly improve health outcomes. If you suspect an iron deficiency, consult a healthcare professional for proper diagnosis and treatment. With the right balance of diet and supplementation, it is possible to restore optimal iron levels and enhance overall well-being.
