Iron Deficiency – What It Is and How to Fix It

Feeling tired all the time? Getting short of breath after climbing stairs? Those could be signs your body isn’t getting enough iron. Iron is the mineral that helps red blood cells carry oxygen. When iron drops, your blood can’t do its job, and you start to feel the effects.

Why You Might Be Low on Iron

There are a few common reasons people end up with low iron. Women who bleed heavily during periods lose a lot of iron each month. Kids who grow fast need extra iron to keep up with new blood cells. Vegans and vegetarians often miss out because plant foods contain non‑heme iron, which is harder for the body to absorb.

Other culprits include stomach problems that affect absorption, like celiac disease or chronic inflammation. Blood loss from ulcers, frequent blood donations, or certain medications can also drain iron stores. Even a diet high in coffee or tea can block iron absorption if you drink them with meals.

Easy Ways to Boost Your Iron Levels

First, add iron‑rich foods to every meal. Red meat, chicken liver, and turkey are top sources of heme iron, which the body uses efficiently. If you prefer plant foods, reach for lentils, beans, spinach, and fortified cereals. Pair these with vitamin C‑rich foods—like orange slices, bell peppers, or strawberries—to improve absorption.

Cooking in a cast‑iron skillet can add a small amount of iron to your food, especially when you’re making acidic dishes like tomato sauce. That’s a simple trick you can try without changing your grocery list.

If diet alone isn’t enough, an iron supplement may help. Ferrous sulfate is the most common form, but it can cause stomach upset. Look for ferric maltol or iron bisglycinate if you’re sensitive. Always take supplements on an empty stomach for best absorption, unless your doctor says otherwise.

Don’t forget to check for vitamin B12 and folate deficiencies, which can mimic iron deficiency symptoms. A quick blood test can tell you what’s missing, and your doctor can guide you on the right treatment.

Finally, keep an eye on the signs. Persistent fatigue, pale skin, frequent headaches, and restless legs are red flags. If you notice any of these, schedule a visit with your healthcare provider. Early detection makes treatment easier and faster.

Iron deficiency is common, but fixing it is straightforward once you know the basics. Adjust your diet, consider a supplement if needed, and stay aware of the symptoms. With these steps, you’ll be back to feeling energetic and ready for the day.