In practice I see many women (and some men) who are TIRED. One of the first health issues I investigate is iron deficiency, which can definitely lead to fatigue but also other issues: dizziness, rapid heart rate or sensation of palpitations, anxiety, and disturbed sleep among others.   Iron has an important role in helping deliver oxygen to muscles and tissues so the symptoms that can appear as a result of low iron are multiple.

Here are some reasons why you may have iron deficiency:

1. You eat a vegetarian or vegan diet

The obvious concern is that you are not keeping an eye on the amount of iron you are consuming through food, or not taking an iron supplement to top up what you should be getting. The recommended daily intake for women who are not pregnant is 18 mg (if you are pregnant it is higher at 28 mg). Highest vegan/vegetarian sources are oatmeal (because it is fortified), lentils, edamame beans and green vegetables. Even when dietary intake appears to be sufficient to satisfy recommended iron intake, sometimes my vegan and vegetarian patients still need to supplement with iron.  This is true especially for teen girls and women with regular menses, who take iron during their cycle to prevent deficiency.

2.  You have heavy OR FREQUENT menstrual cycles

If you experience heavy or frequent menstrual cycles, you are automatically at higher risk for developing iron anemia. This is probably the most common reason I see for iron deficiency in my female patients.

3. You have “digestive issues”

This could be a sign you may not absorbing iron, even if you get enough through your diet or take a supplement. Problems such as bloating, cramping or diarrhea indicate underlying digestive issues that could be preventing you from absorbing iron into your body.

Thankfully all of the above can be corrected. As always, looking for the “root cause” is important – if you don’t address it, the deficiency, along with its symptoms will likely return over time.   Now go eat some spinach!