8 Signs You May Be Low in Iron

By Dr. Jennifer Zelovitzky, MD

Did you know that February 13 was World Anemia Day? It often goes unnoticed as it’s overshadowed by the romantic celebrations of Valentine’s Day just a day later. Luckily, raising awareness about iron deficiency and anemia doesn’t have an expiration date—so let’s talk iron.

Iron is a vital mineral that helps fuel your body with oxygen. Without enough of it, you could experience adverse health effects like fatigue, weakened immunity, and organ damage over time.

But knowing whether your iron levels are just right is not that simple: symptoms of iron deficiency are often subtle—you or your teen may be experiencing a deficiency without even knowing it. If left untreated, iron deficiency can worsen and lead to serious health issues.

That’s why it’s crucial to be aware of the signs of iron deficiency early on to prevent any further complications.

Being low in iron doesn’t automatically mean anemia, a condition in which the number of red blood cells is lower than normal. First, let’s define both:

Iron deficiency occurs when your body doesn’t have enough iron stored. Iron is stored in a protein called ferritin, which is measured in the bloodstream.

Iron deficiency anemia goes a step further: low iron results in fewer healthy red blood cells, which means less oxygen circulating through your body.

While both conditions are serious, anemia requires more immediate medical attention because it directly affects your body’s ability to deliver oxygen.

The good news? There are ways to prevent and manage both iron deficiency and anemia, such as eating iron-rich foods, taking iron supplements, and staying ahead of the symptoms, which can help keep your levels in check and your body functioning at its best.

Signs You May Have Low Iron

Feeling drained? Dizzy? Dealing with brittle nails? These could all be red flags that your iron levels are low. Iron deficiency and iron deficiency anemia are more common than you might think, especially among teens and women. If any of these sound familiar, it might be time to check your iron levels:

• Feeling tired all the time (even after a good night’s sleep)
• Dizziness or lightheadedness
• Shortness of breath, especially during physical activity
• Pale skin or dark circles under the eyes
• Brittle nails that break easily
• Hair thinning or shedding more than usual
• Cold hands and feet
• Frequent headaches

Who’s Most at Risk for Low Iron?

The body absorbs certain types of iron differently. Some people are more likely to experience iron deficiency than others based on their body’s iron requirements. How much iron you need per day can vary based on your age and whether you are menstruating, pregnant, or nursing. For example, the National Institute of Health requires that women between the ages of 19 and 50 need 18 mg of iron daily, and men need 8 mg, while pregnant women need at least 27 mg of iron every day. Knowing your daily requirement is important because you can gauge how much iron you need throughout your day.

Am I Iron Deficient?

The following groups are more likely to suffer low iron:

• Teens (especially girls): Growth spurts and menstruation can drain iron stores.
• People with heavy periods: Losing too much blood each month can deplete iron levels.
• Vegetarians & vegans: Plant-based diets can lack heme iron (the most easily absorbed type of iron found in animal products).
• Endurance athletes: Running and intense exercise can lower iron through sweat and increase red blood cell turnover.
• Pregnant individuals: The body needs more iron to support a growing baby.
• People with gut health issues (like celiac or IBS): Some conditions make it harder to absorb iron properly.

What to Do if You Have Low Iron

Low iron is treatable—with many different options in which you can increase your iron levels.

1. Dietary changes – Eat more iron-rich foods (see the list below!).
2. Pair iron with vitamin C – This helps your body absorb iron better. Think spinach + orange juice or lentils + bell peppers.
3. Cut back on iron blockers – Tea, coffee, and calcium-rich foods can make it harder for your body to absorb iron.
4. Consider supplements – Sometimes food alone isn’t enough. Iron supplements like Seaford Pharmaceuticals Hemaforte1® or Polyride Fe Ultra® can help.
5. Talk to your doctor – A simple blood test can check your levels and confirm if you need extra iron. But keep in mind that iron levels fluctuate depending on your diet, so a simple blood test might not be enough. For more detailed results, ask for a complete blood count and a ferritin level.

Foods That Contain Iron

Iron comes in two forms: heme (found in animal products) and non-heme (found in plants). It is recommended that vegetarians need almost twice as much iron because the body doesn’t absorb non-heme iron in plant foods as well as heme iron in animal foods.

Why Choose Supplements Over Food?

While eating iron-rich foods is essential, some people may need iron supplements to meet their daily requirements. This is because the body doesn’t always absorb iron from food efficiently—especially non-heme iron found in plant-based foods. Individuals with higher iron needs, such as pregnant women, teens undergoing growth spurts, or people with heavy periods, may struggle to get enough iron through diet alone. Additionally, those with digestive conditions like celiac disease or irritable bowel syndrome may have difficulty absorbing iron from food. In these cases, iron supplements offer a reliable and concentrated source of iron, helping to restore iron levels more quickly and effectively. Always consult your doctor before starting supplements to ensure you’re taking the right dosage for your needs. Remember to keep iron supplements away from children’s reach as taking too much oral iron can be toxic.

Seaford Pharmaceuticals offers a range of iron supplements tailored to diverse needs:

Polyride Fe®: Provides 150 mg of elemental iron per capsule in the form of a polysaccharide iron complex, known for its high absorption and gentle effect on the stomach.

Polyride Fe® Ultra: In addition to 150 mg of elemental iron, this supplement includes 125 mg of vitamin C to enhance iron absorption and 1,000 mcg of vitamin B12, making it especially beneficial for individuals with vitamin B12 deficiencies, such as vegans, vegetarians, and the elderly.

Hemaforte 1®: Contains 35 mg of elemental iron per capsule, suitable for those requiring a lower iron dose. This formulation is also vegan-certified, catering to various dietary preferences.

Want to learn more? Check out the Iron Will initiative by Seaford Pharmaceuticals at ironwilllife.ca for more resources on iron health. And for iron supplements, visit hemaforte.ca or polyride.ca.

About Dr. Jennifer Zelovitzky, MD

Dr. Jennifer Zelovitzky is a medical doctor, women’s health expert and certified menopause practitioner. She’s also the host of Medsplaining, a video podcast and social media channels that delivers evidence-backed guidance to help women through every stage of their health journey. Subscribe on your favourite podcast platform, or learn more at youtube.com/@medsplaining or instagram.com/medsplaining.