When the body needs to draw on its iron account, it comes out of the ferritin bank. Without enough stored iron, an individual can develop anemia. Symptoms include fatigue, loss of stamina, shortness of breath, weakness, dizziness, and a pale, unhealthy complexion.
So precious is iron for your health that the body uses a protein called transferrin like a scrap metal collector to scrounge iron from old red blood cells before they are destroyed. Most of us get the iron we need from food.
This is iron attached to the hemoglobin protein. The body absorbs heme iron more easily than the iron found in plants. In plant foods, iron is not attached to such a protein. That means those who eat little or no meat must take in more iron from leafy greens, legumes, whole grains, mushrooms, and other iron-rich plant foods. They also need to get enough vitamin C, which helps the body absorb iron from food.
The USDA recommends that women between the ages of 19 and 50 get 18 mg of iron a day, while women ages 51 and older and men 19 years and beyond need 8 mg a day. Moderate amounts of meat plus fruits and vegetables can provide that amount, helped along by the many foods fortified with iron and other vitamins and minerals, like milk, flour, and breakfast cereals. And half of all Americans get some iron from a daily multivitamin. But beware. The body does not excrete iron rapidly.
When hemoglobin levels are low during iron deficiency, oxygen levels will also be low. As a result, your breathing rate will increase as your body tries to get more oxygen. This is why shortness of breath is a common symptom 2. If you find yourself out of breath when doing normal, daily tasks that you used to find easy, such as walking, climbing stairs, or working out, iron deficiency could be to blame. Shortness of breath is a symptom of iron deficiency, since low hemoglobin levels mean your body cannot effectively transport oxygen to your muscles and tissues.
Iron deficiency may cause headaches , particularly in women 5 , 9. While the link between iron deficiency and headaches is still unclear, researchers theorize there are several factors at play, including the relationship between altered dopamine function and estrogen levels.
However, more research needs to be done before a conclusion can be made Although there are many causes of headaches, frequent, recurrent headaches could be a symptom of iron deficiency.
Headaches can be a symptom of iron deficiency. More research is being done to look at the connection between dopamine dysfunction, estrogen levels, and iron deficiency. Noticeable heartbeats, also known as heart palpitations , can be another symptom of iron deficiency anemia. The association between iron deficiency, anemia, and heart problems is still being studied, but it may be related to oxygen supply Hemoglobin is the protein in red blood cells that helps transport oxygen around the body.
In iron deficiency, low levels of hemoglobin mean the heart has to work extra hard to carry oxygen. In extreme cases, it can lead to an enlarged heart , a heart murmur , or heart failure 12 , In cases of iron deficiency, the heart has to work extra hard to transport oxygen around the body. If left untreated, this can lead to irregular or fast heartbeats and even heart murmurs, an enlarged heart, or heart failure. Dry and damaged skin and hair can be signs of iron deficiency Iron deficiency lowers the level of hemoglobin in the blood, which may reduce the amount of oxygen available to cells that cause hair growth Iron deficiency is also associated with hair loss , and some research suggests it could be a cause 16 , Skin and hair may receive less oxygen from the blood during iron deficiency, causing them to become dry and damaged.
In more severe cases, this may lead to hair loss. Sometimes just looking inside or around your mouth can indicate whether you have iron deficiency anemia.
Signs include a swollen, inflamed, pale, or strangely smooth tongue Iron deficiency may also cause other symptoms around your mouth , such as 19 :. A sore, swollen, or strangely smooth tongue can be a sign of iron deficiency anemia. Cracks on the corners of your mouth may also be a sign. Iron deficiency has been linked to restless legs syndrome It can also cause unpleasant and strange crawling or itchy sensations in your feet and legs.
The prevalence of restless legs syndrome is nine times higher in people with iron deficiency compared to the general population Symptoms of iron deficiency anemia include GI upset, weakness, tiredness, lack of energy, and problems with concentration and memory.
In addition, people with iron deficiency anemia are less able to fight off germs and infections , to work and exercise, and to control their body temperature. Infants and children with iron deficiency anemia might develop learning difficulties. Iron deficiency is not uncommon in the United States, especially among young children, women under 50, and pregnant women. It can also occur in people who do not eat meat, poultry, or seafood; lose blood; have GI diseases that interfere with nutrient absorption; or eat poor diets.
Scientists are studying iron to understand how it affects health. During pregnancy, the amount of blood in a woman's body increases, so she needs more iron for herself and her growing baby. Getting too little iron during pregnancy increases a woman's risk of iron deficiency anemia and her infant's risk of low birthweight, premature birth, and low levels of iron. Women who are pregnant or breastfeeding should take an iron supplement as recommended by an obstetrician or other healthcare provider.
Iron deficiency anemia in infancy can lead to delayed psychological development, social withdrawal, and less ability to pay attention.
By age 6 to 9 months, full-term infants could become iron deficient unless they eat iron- enriched solid foods or drink iron-fortified formula.
Some chronic diseases—such as rheumatoid arthritis, inflammatory bowel disease , and some types of cancer—can interfere with the body's ability to use its stored iron. Taking more iron from foods or supplements usually does not reduce the resulting anemia of chronic disease because iron is diverted from the blood circulation to storage sites.
The main therapy for anemia of chronic disease is treatment of the underlying disease. Yes, iron can be harmful if you get too much. In healthy people, taking high doses of iron supplements especially on an empty stomach can cause an upset stomach, constipation , nausea , abdominal pain, vomiting, and fainting.
High doses of iron can also decrease zinc absorption. Extremely high doses of iron in the hundreds or thousands of mg can cause organ failure, coma, convulsions, and death.
Child-proof packaging and warning labels on iron supplements have greatly reduced the number of accidental iron poisonings in children. Some people have an inherited condition called hemochromatosis that causes toxic levels of iron to build up in their bodies. Back to Vitamins and minerals. A lack of iron can lead to iron deficiency anaemia. Women who lose a lot of blood during their monthly period heavy periods are at higher risk of iron deficiency anaemia and may need to take iron supplements.
Speak to a GP or a registered dietitian for more advice.
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