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EnergyGeneral well-being

Is Your Fatigue Caused by Low Iron?

Constant fatigue, even after getting plenty of rest, can be frustrating and debilitating and can cause concern about your overall well-being.

Fatigue is a multifaceted symptom that often acts as the body’s way of indicating an underlying problem. While factors like stress, poor sleep, and lifestyle choices are common contributors, one factor often underestimated, yet a significant cause is low iron levels or iron-deficiency anaemia. 

The Role of Iron in Your Body 

Iron is an essential mineral responsible for producing haemoglobin, the protein in red blood cells that carries oxygen throughout the body. Without adequate iron, your body struggles to make enough healthy red blood cells, leading to a condition known as iron-deficiency anaemia. This can result in insufficient oxygen delivery to tissues and organs, which often manifests as persistent fatigue. This condition is recognised by the World Health Organization as one of the most common nutritional deficiencies in the world and affects approximately 30% of the population [4]. 

What are the Symptoms of Low Iron? 

Iron deficiency can range from mild to severe, and symptoms may vary depending on the severity. Common symptoms include: 

  • Fatigue and Weakness: The most prominent symptom, as muscles and organs are deprived of sufficient oxygen. 
  • Pale Skin: Reduced red blood cell production may cause pallor (skin paleness). 
  • Shortness of Breath: Oxygen deficiency can make even simple activities feel strenuous. 
  • Dizziness or Lightheadedness: A lack of oxygen to the brain can result in these symptoms. 
  • Cold Hands and Feet: Due to poor circulation linked to low iron levels. 
  • Brittle Nails and Hair Loss: Iron deficiency can affect keratin production and decrease the integrity of hair and nail health [2]. 

Why Does Low Iron Cause Fatigue? 

Fatigue linked to low iron stems from the body’s struggle to transport enough oxygen to tissues and organs. This leads to decreased energy production at the cellular level. Frontiers in Physiology emphasises that insufficient oxygen can disrupt mitochondrial function, further reducing the body’s energy supply [5]. These effects can make everyday activities feel disproportionately tiring. 

Several authors have explored the mechanisms behind fatigue in humans including the effect of iron deficiency without anaemia on fatigue levels in women. Their findings revealed that iron supplementation enhanced maximal oxygen consumption (VO2 max) and muscle performance, resulting in a noticeable reduction in perceived fatigue [3]. 

How to Know if You are Prone to Low Iron or Iron-Deficiency Anaemia 

Some individuals are more prone to developing iron deficiency due to specific risk factors, including: 

  • Dietary Insufficiency: Vegetarian or vegan diets can sometimes lack heme iron (iron from red meats), the type most easily absorbed by the body. 
  • Blood Loss: Menstrual cycles, gastrointestinal bleeding, or surgery can deplete iron levels. 
  • Increased Iron Needs: Pregnancy and intense physical activity demand more iron. 
  • Chronic Conditions: Diseases like celiac disease, Crohn’s disease, or chronic kidney disease can impair iron absorption or increase loss [2]. 

Diagnosing Low Iron Levels

If you suspect low iron levels, a healthcare practitioner can conduct tests to confirm. The process typically includes: 

  1. Complete Blood Count (CBC): This measures haemoglobin levels and red blood cell counts. 
  1. Ferritin Test: Ferritin is a protein that stores iron, and low levels indicate deficiency. 
  1. Iron and Total Iron-Binding Capacity (TIBC): These tests assess the amount of iron in your blood and its ability to bind with proteins [2]. 

What is the Best Way to Manage Iron Deficiency? 

If your fatigue is linked to low iron, addressing the deficiency can significantly improve energy levels, along with other uncomfortable symptoms of low iron. Management strategies include: 

1. Dietary Adjustments 

Incorporate iron-rich foods into your diet, such as: 

  • Animal-Based (Heme Iron) 

Heme iron is highly bioavailable and easily absorbed by the body, with an absorption rate of about 15-35% found in red meat such as beef, lamb, and pork; poultry such as chicken and turkey; and seafood such as oysters and salmon. 

  • Plant-Based (Non-Heme Iron) 

Non-Heme iron is less bioavailable than heme iron, with an absorption rate of about 2-20%. Its absorption can be enhanced by consuming vitamin C-rich foods alongside it. 

Non-Heme iron is found in leafy greens such as spinach and kale; legumes such as lentils, chickpeas, and beans; nuts and seeds such as pumpkin seeds and cashews; and fortified products such as cereals and bread. 

2. Supplementation 

For those unable to meet iron needs through diet alone, supplements can be effective. However, it’s important to use these under medical supervision to avoid side effects such as constipation or iron overload. It is also important to note that vitamin C enhances the absorption of iron in the stomach, and vitamin B12 plays a crucial role in maintaining healthy blood cells and nerve function. In this way, these three supplements make a great combination to target low iron. 

3. Addressing Underlying Conditions 

If an underlying health issue is causing iron deficiency (e.g., heavy menstrual bleeding or gastrointestinal disorders), treating the root cause is essential for sustained improvement. 

4. Lifestyle Modifications 

Prioritise adequate rest, manage stress, and maintain a balanced diet to support overall health. 

5. Regular Blood Tests 

See your healthcare practitioner for regular blood tests such as CBC, Ferritin, and TIBC tests to check for iron deficiency [2]. 

What are the Different Forms of Supplemental Iron? 

Iron can be obtained from various natural supplement forms, each offering unique benefits depending on individual needs. Supplemental iron forms include: 

Liquid Iron: A liquid solution that is often pleasantly flavoured and is ideal for individuals who have difficulty swallowing pills. Liquid iron is also easier to adjust doses for children or those needing smaller amounts. Try the BlueIron range for an all natural, delicious dose of iron with a blueberry flavour. 

Iron Sprays: Delivered via an oral spray and absorbed through the lining of the mouth, iron sprays bypass the digestive system, reducing gastrointestinal side effects. Iron sprays are also convenient and portable.  

Capsules and Tablets: Encapsulated iron salts or chelated iron in pill form, sometimes formulated for sustained release. Capsules or tablets are easy to store and carry, and sustained-release options improve tolerance and reduce side effects. Try Terranova Easy Iron capsules. 

Intravenous (IV) Iron Drip: Administered directly into the bloodstream via injection, and IV drip bypasses the gastrointestinal system, making it suitable for severe deficiencies or individuals who cannot tolerate oral iron. This option provides rapid replenishment of iron stores. 

Understanding the role of iron in your body and recognising the signs of deficiency are critical steps toward improving your energy levels and overall well-being. By addressing dietary gaps, considering supplementation under medical advice, and seeking treatment for underlying conditions, you can support your iron levels, combat fatigue, and regain vitality. 

Always consult your healthcare practitioner before starting a new supplement or supplement regime. 

  1. Yokoi K, Konomi A. Iron deficiency without anaemia is a potential cause of fatigue: meta-analyses of randomised controlled trials and cross-sectional studies. British Journal of Nutrition. 2017 May 28;117(10):1422–31. Available from: PMID: 28625177 
  2. Cleveland Clinic. “Iron-Deficiency Anemia.”Available from:  https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia 
  3. Świątczak M, Młodziński K, Sikorska K, Raczak A, Lipiński P, Daniłowicz-Szymanowicz L. Chronic Fatigue Syndrome in Patients with Deteriorated Iron Metabolism. Diagnostics [Internet]. 2022 Aug 25;12(9):2057. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498000/ 
  4. Equipsme Blog. “Why Am I Tired? What is Iron Deficiency Anaemia?”. Available from:  https://www.equipsme.com/blog/why-am-i-tired-what-is-iron-deficiency-anaemia/ 
  5. \Casanova A, Wevers A, Navarro-Ledesma S, Pruimboom L. Mitochondria: It is all about energy. Frontiers in Physiology [Internet]. 2023 Apr 25;14:1114231. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10167337/ 

 

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