The relationship between low iron with energy
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Find out the role of low iron on your energy levels. Low iron is very common in women and it is something you can work on. Learn how.
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Iron’s role and energy
Our body relies on iron to produce red blood cells, which help store and carry oxygen in the blood from the lungs to all the cells in your body. Low iron in the body leads to a reduction in the number of red blood cells. This can mean your cells don't receive enough oxygen, which can lead to low energy.
The body can store iron, but it doesn’t naturally produce iron, so it needs to be obtained from the diet.
How much iron is needed
According to Nutrition Australia, adults aged 19-50 years require 18mg per day. Women in their reproductive years who are still menstruating, and pregnant women will have higher requirements.Symtoms of low iron
Common symptoms of low iron are tiredness and lack of energy, difficulty concentrating, shortness of breath, heart palpitations and a pale complexion.
Less common symptoms include headache, hair loss, brittle nails, itchiness, a sore tongue, altered sense of taste and tinnitus.
If you have any of these symptoms, consider seeing your GP for further diagnosis.
Causes of low iron
Common causes of low iron include:Periods
For women still having their periods, this can be the most common cause of low iron. Usually, it only happens to women with heavy periods. Women having periods need more iron to replace the amount lost through bleeding during menstruation.Pregnancy
The body needs extra iron for a baby during pregnancy. The amount of iron-rich foods consumed may need to increase during pregnancy to keep up iron levels.Lack of dietary iron
Vegetarians or vegans may be more at risk of iron deficiency because of the lack of meat in their diet.Iron absorption issues
Iron in food is absorbed through the stomach and bowel and some health conditions can affect how much iron is absorbed. Teenagers may also be at risk of low iron due to their growth spurts which may use up iron reserves more quickly. Older people can be an age group that tends to eat less, and so may also not get enough iron.Iron-rich foods to assist energy levels
Trying to eat more iron in your diet, such as iron-rich foods, may help prevent iron deficiency.
Iron-rich foods include meats such as lamb liver, sardines, beef sausage, chicken and tuna. However, it also includes plant-based foods such as red lentils, cashew nuts, raw spinach, tofu, and dried apricots. The difference is that meat contains haem iron, the type that is more easily absorbed. Plant-based sources contain non-haem iron that is harder for the body to absorb.
To improve iron absorption in your meals, you could accompany them with foods rich in vitamin C. For example, you could have some orange juice or serve some green leafy vegetables with your meal.
For vegetarians, iron-rich plant-based foods to consume include legumes like beans, peas and tofu, nuts, dried fruit, such as dried apricots, figs and raisins, wholegrains, such as brown rice, fortified breakfast cereals and dark-green leafy vegetables, such as spinach and kale. Some foods, such as breads and cereals, are iron-fortified, so it may be helpful to look out for these.
Nutrition Australia recommends cooking plant foods to improve the amount of available iron.
Finally, there are some foods and drinks that hinder the proper absorption of iron. These include tea, coffee, wine and calcium-rich foods like milk or cheese.
If you are seeing a doctor about your iron levels, they may also suggest that you take iron tablets or liquid iron supplements, for example, to restore lost iron from excessive bleeding or if you’re not getting enough iron from food.
REFERENCES
https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia
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