Iron Deficiency

Are you getting enough iron in your diet?

Iron is essential for life! It is all too common for women to be low in iron, or ferritin - an intracellular protein that stores iron inside the cells. It may be that you have low iron levels in the blood (leading to anaemia), and/or low ferritin levels, which may or may not show up as anaemia. All women should ask their doctor or practitioner for regular blood tests including a nutrition panel. An initial finger-prick test will test your haemoglobin (iron in red blood cells).

It is believed that more than 18% of healthy women are low in iron, thought to be much higher as many remain undiagnosed. Iron deficiency symptoms include extreme fatigue, weakness, brain fog, anaemia, hair loss, leg cramps, and insomnia. Iron deficiency anaemia is most likely to occur after childbirth.

Iron deficiency is often misdiagnosed or completely missed – “about 17% of women have actually been medicated for depression when in fact they’ve got iron deficiency” according to Professor Richards, UWA.

The causes are complex but could include heavy periods, nutrient deficiencies, malabsorption, prolonged stress, poor sleep, thyroid conditions, or autoimmune disease. Even after menopause we can suffer from depleted ferritin.

Could it be thyroid conditions?

Hypothyroidism is the most common thyroid condition in Australia, affecting around 1 in 33 - more common in women, and in those aged over 60. Subclinical hypothyroidism may cause mild symptoms and can progress to clinically diagnosed hypothyroidism. Thyroid symptoms include anxiety, fatigue, hair loss, tremors, heat/cold intolerance, unexplained weight gain, slow movements and thoughts, muscle aches and weakness, nail ridges.

When you have two conditions with similar symptoms, it can be hard to tell which one is causing the symptoms – a bit like the chicken or the egg. Iron Deficient Anaemia and iron deficiency are common in thyroid disease and can lead to fatigue. Both hypothyroidism and hyperthyroidism can be the cause. In turn, iron deficiency can also trigger hypothyroidism.

The first step is to ask your GP for a full blood test/nutrition panel including thyroid function tests (Thyroid Stimulating Hormone, T3 and T4) and get tested regularly per your doctor’s recommendations. Note that doctors don’t test T3 and T4 as a standard testing protocol so if you're concerned, you may need to request it.

Iron Deficiency

Maybe you don't think about getting it checked, stoically put up with feeling tired, feel like it's 'normal' to be tired as you have such a busy life, or you think it's 'just a part of menopause'. Other factors contributing to iron deficiency include over-exercising, training too hard, not eating enough in general, not eating enough protein, dieting, and restricting foods or food groups, which leads to complex nutrient deficiencies.

How much iron do women need?

14-18 years	15mg / day
19-50 years	18mg / day
50+ years	8mg / day
Pregnant women	27mg / day
Lactating women 14-18 years	10mg / day
Lactating women 19+ years	9mg / day

If you are plant-based you need even more!

Iron Rich Food Sources

Iron is found in a variety of animal and plant-based sources. There are many ways to improve your iron intake and absorption, the most important of which is to eat a healthy balanced diet. Rather than just eating more meat or animal sources, include a wide variety of plant-based foods. Iron is found naturally in abundance in whole grains, beans, split peas, chickpeas, and lentils, dark green leafy vegetables, dried fruits, nuts and seeds, oats, quinoa, tofu, blackstrap molasses, Cacao, and YES! Dark Chocolate.

Animal sources of iron include chicken liver, beef, kangaroo, lamb, salmon, tinned tuna.

Maximise Absorption

Avoid drinking black/green tea, coffee, or wine, within an hour either side of eating iron-rich foods – these inhibit iron absorption. Cow’s milk also blocks absorption.

Foods that maximise iron absorption include capsicum, melons, strawberries, cruciferous veggies (broccoli, sprouts, cabbage, cauli), citrus, tomatoes, white potatoes, carrots, and sweet potatoes. Combine or eat these alongside your iron sources.

Speak to your doctor about any possible dietary interactions with medications or herbal supplements that could impair iron absorption.

Haemochromatosis

A genetic iron overload condition that can be very serious if untreated or undiagnosed. Symptoms include tiredness, aching joints, weakness & lethargy, unexplained weight loss, abdominal pain, liver dysfunction, disorders of menstrual period such as early menopause, loss of body hair. It can only be diagnosed by a medical professional and a genetic test. Please see your doctor if you're concerned.

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