Ever felt like you’re dragging yourself through the day despite getting plenty of sleep? Or maybe you’ve noticed that your skin looks paler than usual, or that climbing the stairs feels like you’ve just run a marathon? These could all be signs that your iron levels are low, and it’s something worth paying attention to.
Let’s talk about why iron is so important for your body and how you can spot if you’re running low on this essential nutrient.
The Signs: Is Your Body Trying to Tell You Something?
Iron is the superstar that helps your blood carry oxygen around your body, and without enough of it, things start to go a bit haywire. Here’s how you might know your iron levels are low:
- Constant Fatigue: Feel tired even after a full night’s sleep? Your body might not be getting enough oxygen to keep your muscles and brain happy.
- Pale Skin: If you’re looking a little pale, especially on your face or lips, it might be due to a lack of red blood cells.
- Shortness of Breath: Struggling to catch your breath after climbing a few stairs? Low iron might be stopping your muscles from getting the oxygen they need.
- Dizziness and Headaches: Less oxygen to the brain = more headaches and lightheaded moments.
- Cold Hands and Feet: If your hands and feet are like ice blocks, it could be your body’s way of telling you it’s low on iron.
You might also notice brittle nails, hair loss, or even heart palpitations if things get really low. Sounds familiar? It’s time to consider your iron intake.
Why Do People Become Iron Deficient?
There are a few reasons why your iron levels might be dipping. It could be that you’re simply not getting enough iron-rich foods, particularly if you’re vegetarian or vegan. Plant-based iron (non-heme iron) isn’t absorbed as easily by the body as the iron found in meat, which means you might need a little extra help.
Then, there’s blood loss—heavy periods or even internal bleeding, like from stomach ulcers, can deplete your iron stores. Pregnant women or anyone going through a growth spurt (hello, teenagers!) might need more iron than usual too.
And sometimes, it’s just down to your body not absorbing iron well, which can happen if you have conditions like coeliac disease or Crohn’s disease.
How Much Iron Do You Actually Need?
Great question! Here’s what you should aim for:
- Men aged 19 and over need 8.7 mg of iron daily.
- Women aged 19 to 49 need 14.8 mg of iron daily.
- Women aged 50 and over drop back down to 8.7 mg per day.
Not hitting those targets? That’s where iron-rich foods or supplements come into play.
Vegetarians and Vegans: Listen Up!
If you follow a plant based diet, getting enough iron can be a bit tricky. Non-heme iron from plants just doesn’t absorb as easily as the heme iron from meat. But don’t worry! You can still boost your iron intake by loading up on lentils, beans, spinach, and fortified cereals. And here’s a pro tip: pairing iron-rich foods with vitamin C (think oranges or peppers) can help your body absorb that iron more effectively.
Another easy solution? Supplements! We’ve developed our Iron Vegan Gummies to be tasty, provide 7mg of iron per serving and they’re totally free of artificial colours and flavours. They’re perfect for anyone who needs a plant-based, delicious way to up their iron game.
The Impact of Iron Deficiency in the UK
Did you know that 3% of men and 8% of women in the UK suffer from iron deficiency anaemia? Each year, there are a staggering 57,000 emergency admissions to UK hospitals due to this condition. It’s also the reason behind at least 10% of gastroenterology referrals. These numbers highlight just how important it is to keep an eye on your iron levels.
How to Boost Your Iron Levels
If you suspect your iron is low, here’s what you can do:
- Eat Iron-Rich Foods: Red meat, poultry, lentils, beans, spinach, and fortified cereals are your best friends. Pair them with vitamin C for a bigger absorption boost!
- Iron Supplements: If diet alone isn’t cutting it, supplements can be a great solution. Iron Gummies are perfect for vegans and vegetarians, delivering 7mg of iron per serving in a yummy berry flavour. They’re an easy way to support energy, cognitive function, and immunity.
- Watch Your Lifestyle: Drinking too much tea or coffee? They can block iron absorption, so try to cut back. And if you’re on medications that interfere with iron uptake, chat with your doctor about possible alternatives.
Iron might be something we don’t think about much, but it plays a huge role in keeping us feeling energised and focused. If you’ve been feeling run down, pale, or breathless, it might be time to take a closer look at your iron intake. Maintaining healthy iron levels is key to staying on top of your game.