These are 7 Sneaky Signs You're Low on Iron
Iron is a vital mineral that plays a key role in transporting oxygen throughout our bodies. When we're low on iron, our bodies can't function properly, leading to various health issues. As a dietitian, I've seen many people overlook subtle signs of iron deficiency. Here are seven sneaky signs that you might need more iron:
1. Constant Fatigue
Feeling tired all the time, even after a good night's sleep, can be a sign of low iron levels. Without enough iron, your body struggles to produce haemoglobin, the protein in red blood cells that carries oxygen. This means your muscles and tissues don't get enough oxygen, leaving you feeling exhausted.?
2. Pale Skin
If your skin looks paler than usual, it might be due to a lack of haemoglobin caused by iron deficiency. This paleness can be more noticeable in the face, the inside of the lower eyelids, or nails. It's a sign that your blood isn't carrying enough oxygen.?
3. Shortness of Breath
When iron levels are low, your body's oxygen-carrying capacity decreases. This can make simple activities like walking, climbing stairs, or exercising more difficult, leading to shortness of breath. If you find yourself panting during tasks that used to be easy, low iron might be the cause.
4. Frequent Headaches
Iron deficiency can reduce oxygen supply to the brain, causing blood vessels to swell and leading to headaches. If you're experiencing frequent headaches, especially with dizziness, it could be linked to low iron levels.?
5. Brittle Nails and Hair
Weak, brittle nails and hair can be a sign of iron deficiency. In severe cases, you might notice your nails becoming spoon-shaped, a condition known as koilonychia. This happens because your body prioritizes delivering oxygen to vital organs over less critical areas like hair and nails when iron is low.?
6. Unusual Cravings
Some people with iron deficiency develop cravings for non-food items like ice, dirt, or paper—a condition called pica. Craving and chewing ice, known as pagophagia, is especially common and can be a surprising sign of low iron levels.?
7. Cold Hands and Feet
Feeling cold, especially in your hands and feet, can be related to iron deficiency. Without enough iron, your body struggles to regulate temperature effectively, leaving your extremities feeling chilly.?
What to Do If You Notice These Signs
If you're experiencing any of these symptoms, it's important to consult with a healthcare provider. They can perform blood tests to determine if you're low on iron and recommend appropriate treatment.
Incorporating iron-rich foods into your diet can help boost your levels. Good sources of iron include:
Pairing these foods with vitamin C-rich items like oranges, strawberries, or bell peppers can enhance iron absorption. For some individuals, especially those with significant deficiencies, iron supplements may be necessary. However, it's crucial to take them under medical supervision, as excessive iron can be harmful.
Remember, our bodies give us signals when something is off. Paying attention to these subtle signs can help you address iron deficiency before it leads to more serious health issues.